Fueling for Fitness - Outcome B (10-12)-1

Have students choose a healthy nutrition program for a 7-day period that will have positive effects on the following physically active lifestyle.

Monday - Strength Training: Choose at least two exercises for your legs and two for your arms or chest. Make sure to warmup before your activity, and to develop a cool down that includes appropriate stretches.

Wednesday - Strength Training: Today focus on your upper body. Choose two exercises to strengthen arms, two to strengthen your back and two for your chest.

Friday - Strength Training: Today focus on your lower body. Choose two exercises for your quadriceps, two for your hamstrings, and two for your calves.

Tuesday, Thursday, Saturday - 30 minutes of continuous activity and abdominal back strengthening (running, swimming, aerobics, walking, tennis, )

Sunday - Take a day off and rest your body.

Ask students to follow the fitness and nutrition program for one week, making notes about how they felt and how they perceived their performance.

Ask them to modify the diet if they feel they need to and do the experiment for another week. They should reflect on the connection between their physical performance and nutrition. Did they eat the same way on Sunday when they were resting, as they did on Wednesday when they were working on strength training?

Note: a minimum of four weeks may be needed before they feel a difference.

For more information check out nutrition for sport, pre-event eating and hydration.

The pre-event eating and hydration fact sheets have generously been provided by the Sport Medicine Council of Alberta.

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