Steroids &

Dietary Supplements

Steroids, Fitness, & NutritionBy: Mr. Springer

Famous Steroid Users

Barry Bonds Arnold Schwarzenegger

What are steroids??

Synthetically produced variants of the naturally occurring male hormone testosteronetestosterone.

(Also Called) Arnolds, Gym Candy, Pumpers, Roids, Stackers, Weight Trainers, & Juice.

Steroid Breakdown

The full name for the class of drugs known as steroids is…

•Androgenic - Promoting Masculine Characteristics, Male Puberty

•Anabolic - Tissue Building, Mainly Muscle, Accomplished By The Promotion of Protein Synthesis

•Steroids- The Class of Drugs

Why use steroids?

Increase Lean Body Mass (LBM)Increase strengthIncrease aggressiveness Reduction of body fatReduces recovery time between

exercisesAllows a person to train harder and

more frequently to improve strength and endurance

*Pain Threshold

Common Examples of steroids

Deca-DurabolinDurabolinEquipoiseWinstrolDianabol TabletsSustanon

How do people get steroids?

Doctors prescribe steroids for legitimate medical reasons…Loss of testicular functionBreast cancerLow red blood cell countDelayed pubertyDebilitated states resulting from

surgery/sickness (HIV/AIDS, other cancers)

How do people get steroids?

Veterinarians administer steroids to animals for legitimate purposes…Promote feed efficiencyImprove weight gainVigorHair coatTreat anemiaCounteract tissue breakdown during

illness/trauma (Race Horses)

How do people buy steroids?

SmugglingSteroids can be transported

here illegally from Mexico and Europe.

Steroids are more easily obtained here because prescriptions are not required.

(biased) Steroid Website

How people take them…

Injections (into skin/muslces)

Oral (Consuming pills)

Pellet Implantation (under skin)

Gels/Creams and Skin Patches

Facts about users

Steroid abusers take upwards of 1-100 times the normal therapeutic doses of anabolic steroids.

Use “stacking” techniques to improve results. (Combining different steroid types)

Alternate use from low to high doses lasting 6 - 16 weeks. These are cycling periods, usually with a high dose loading phase.

Short-term effects (Men)

Shrinking TesticlesReduced Sperm CountLoss of Sex DriveDevelopment of BreastsBaldnessInfertilityDecreased Hormonal LevelIncreased Aggression “Roid Rage”Acne

Short-term effects (WOMen)Growth of Facial HairDeepened VoiceChanges or Stopped Menstrual CycleDiminished Breast SizeInfertilityAcne

*Note that in youth, puberty changes are accelerated and growth is halted due to premature skeletal maturation.

Long-Term effects

Liver Tumors & FailureJaundiceStrokeHeart Disease

Inefficient blood flow due to clot development

Heart FailureMuscular Tissue on Heart (skeletal

variety)

Legal issues

The possession or sale of anabolic steroids without a valid prescription is illegal. Simple possession of illicitly obtained anabolic steroids carries a maximum penalty of 1 year in prison and a minimum $1,000 fine if a first drug offense.

The maximum penalty for trafficking is 5 years in prison and a fine of $250,000 if this is the persons first felony drug offense.

If this is the second felony drug offense, the maximum period of imprisonment and the maximum fine both double.*The above is for federal offenses, individual states have also implemented fines/penalties!!

F (for) Y (your) I (Information)

Results from the 2005 Monitoring the Future Study, which surveys students in eighth, tenth, and twelfth grades, show that 1.7% of eighth graders, 2.0% of tenth graders, and 2.6% of twelfth graders reported using steroids at least once in their lifetimes.(12)

Regarding the ease by which one can obtain steroids, 18.1% of eighth graders, 29.7% of tenth graders, and 39.7% of twelfth graders surveyed in 2005 reported that steroids were "fairly easy" or "very easy" to obtain. During 2005 56.8% of twelfth graders surveyed reported that using steroids was a "great risk."(13)

The Man Whose Arms Exploded…

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Nutrition… in a Nutshell

Textbook pp. 190-217

Terms to remember

Calories – units of heat that measure the energy used by the body and the energy that foods supply to the body.*1Kcal = 4184 joules/ is the amount of energy required to raise 1kg of water 1°C . 1 Kcal = one Calorie

Nutrients – substances in food that your body needs.*There are 6 essential nutrients for the body.

WaterCarbohydratesProteinsFats (saturated & unsaturated)VitaminsMinerals

Terms to remember

Appetite – psychological desire for food.*smells, sights, and textures can stimulate this

Nutrition – the process of using foods and substances to help your body have energy, grow, develop, and work properly.

Hunger – the physical need for food. *Brain needs about 20 minutes to turn of the ‘hunger signal’

Nutrient Deficiency – Shortage of a nutrient.*Teens need calcium for bones and teeth development/strength

Factors That influence choice

Family & Friends

Cultural Background

Food Availability

Time & Money Resources

Advertising

Knowledge of Nutrition

Personal Preferences

Resting Metabolic Rate

Is the amount of calories you burn at rest.

Calculating RMR

BMR is the amount of calories you burn during a day.

Controlling your intake!

Nutrition Calculator

The website (for use at home) is:

http://www.balancemindbodysoul.com/balance/campus.asp

Also check out:http://www.abcworkouts.com/essential-nutrients/

Physical activity and fitness

Textbook pp. 218-247

Your appropriate weight!

Definition: The weight that is best for your body!

Contributing Factors:GenderHeight AgeBody Frame (S,M, L)During Teen YearsGrowth Pattern

Body Mass Index

BMI (Body Mass Index)- is a measurement that allows you to assess your body size, taking your height and weight into account

How To Calculate BMI

Calculating BMI

To Calculate Your BMI:1. Multiply your weight in Lbs by 7052. Divide answer 1 by height in inches3. Divide answer 2 by height in inches 4. Trace an imaginary line straight up

from your age to the BMI you calculated. The point where your age and BMI meet tells you the appropriate weight range you fall into.

Boy’s BMI Chart

Calculating BMI (http://www.balancemindbodysoul.com/bmi.html)

Girl’s BMI Chart

Calculating BMI (http://www.balancemindbodysoul.com/bmi.html)

Weight ProblemsOverweight- more than the

appropriate weight for gender, height, age, body frame and growth pattern

Causes: Eating foods high in fat &

calories (fast food) Portion Size Sedentary or inactive lifestyleBeing Overweight Can: Put strain on heart & lungs Increase risk of high blood

pressure, diabetes, heart disease, cancer, and stroke.

Weight ProblemsUnderweight- less than the

appropriate weight for gender, height, age, body frame, and growth pattern

Causes:Not consuming enough nutrientsExtreme dieting and exerciseWhen Underweight:Do not have enough body fat to

cushion the body’s organs and bones

Feel tired due to insufficient food energy

More likely to develop disorders related to low food intake such as anemia

Facts: On average teen females require

2,200 calories per day, and teen males require 3,000

Adjusting Calorie Intake To reduce calorie intake, eat smaller

servings Choose foods that are broiled, baked,

or steamed instead of fried foods Add flavor by using herbs and spices

instead of oils or cream sauces. Drink fewer soft drinks and more

water!

Reaching & Maintaining A Goal Weight

Reaching & Maintaining A Goal Weight

Increasing Physical ActivityHelps tone muscle Reduces body fatHelps your heart and lungs work

betterHelps manage stressHelps you feel good, have more

energy, and develop higher self-esteem

Pick activities that you enjoyEx. Bike riding, dancing, skating, swimming, sports

Risky Behaviors!

These behaviors may put your health at risk:

Following weight-loss programs that promise quick results

Relying on special products or formulas

Trying to lose more than ½ to 1 pound per week

Eating fewer than 2,200 calories a day for a female, or 3,000 for a male

Skipping meals

Risky Behaviors!

Tips to help manage weight safely: Work with a health care professional

to develop a safe weight-management program

Set realistic goals Burn calories through fun physical

activities Develop healthful eating habits; use

the Food Guide Pyramid to help you select nutrient-dense foods.

Plan your meals and snacks so that you take in the same number of calories that you burn.

Watch your portion sizes!

Get Ready for the Weight Room!

F

I

T

T

Principles

THR – Target Heart RateMHR – 220 minus your age

FITTFrequency – number of times per week a person engages in exerciseIntensity – amount of effort investedType – cardio vs. muscular & endurance, strength, or flexibility

Time – length of training

Stay Warm!Exercise sessions should be preceded

by a 5 to 10-minute warm-up and be followed by a 10 minute cool-down.

*Good warm-ups increases extensibility of the muscles and connective tissue, extends joint range of motion, and enhances muscular activity.

Stay Warm!*Cooling down slowly returns body’s

rate to a resting state. Dissipates heat and lactic acid.

*Poor quality cool downs result in blood remaining in the active muscles, causing dizziness and faintness, a drop in blood pressure, and can cause cardiac abnormalities.

Purpose of exerciseWeight training

Improve muscular strengthImprove hypertrophyImprove muscular enduranceRepair after injury (rehabilitation)

Cardiovascular ExerciseImprove lung capacityImprove cardiac outputDecrease cholesterol and improve overall health and wellness

Flex those musclesConcentric Contractions Muscle actively shortening

(raising a weight during bicep curl)

Eccentric Contractions Muscle actively lengthening

(lowering a weight during bicep curl)

Isometric Contractions Muscle actively holding at fixed

length(keeping arm raised in class)

Terms to remember

Include fitness topics:staying active to be fitflexibilitymuscular strengthbodyweight and BMIHow this relates to overall health

http://www.sport-fitness-advisor.com/