For a limited time, Athletic Performance Systems is offering the following interactive charts and worksheets FREE of charge. To access these charts, sign in below with your name and email address. You will be taken immediately to our download page. You may download, print and use these tools with no obligation. You name and email address will NEVER be shared.
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Nutrition Profile for Athletes interactive Chart & Worksheet
A 3-page interactive chart to determine the number of calories, carbohydrates, proteins, fats and fluids you should consume per day based on your height, weight, and level of activity; plus a separate worksheet to record your results.
Sheet 1 - Calories. Steps 1, 2 & 3. Input your weight, height (in inches), and age into the yellow boxes in the worksheet. The Calories/Day figure displayed in the total column on the right side is your baseline number of calories to consume daily to maintain your current weight if you are sedentary. The more active you are, the more calories you will need to consume. To determine your Calories Required for higher levels of activity, enter the number of your base Calories/Day and the number of your Activity level. Your total Calories will be displayed. Sheet 2 - Carbohydrates. Step 1, Input your weight. Your carb requirement per day will be displayed in grams. Step 2, Input this number in the Grams Per Day box. This will determine your carb calorie requirement per day. Protein. Step 1, Input your weight. Your protein requirement per day will be displayed in grams. Step 2, Input this number in the Grams Per Day box. This will determine your protein calorie requirement per day. Fats. Step 1, Input your Calories Per Day from Sheet 1. Your fat calories requirement per day will be displayed. Step 2, Input this number in the Cal From Fat box. This will determine your fat calorie requirement per day in grams. Sheet 3 - Fluid Requirements Per Day. Step 1, Input Calories Per Day from Sheet 1. Step 2, Input grams of fluid calculated in Step 1. Step 3, Input ounces of fluid calculated in Step 2. This will determine your fluid requirements for the normal weather days. To determine your fluid requirements for hot weather days, follow the same steps in the Hot Temperatures chart. Record your information on the Nutritional Profile Worksheet. _______________________________________________________________________________Four Body and Full Body Lifting ChartsThese 2 interactive charts will determine the amount of weight you need to lift, based on your body weight, for foundational strength training at Levels 1 & 2, and Levels 3 & 4. Input your body weight in each chart for four areas of the body: arms, shoulders, chest/back, and legs. This will give you the information you will need to use in your workout card to plan your level of lifting.
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Strength Training Course Manual–Blueprint for Building Strong Muscles
Copyr ight © 2013 by Jeff LeDuff
This course manual has been written for High School students. The purpose of this manual is to help students build a solid foundation of knowledge to help them understand the human body and the principles of strength training.
This course manual has been written for High School students. The purpose of this manual is to help students build a solid foundation of knowledge to help them understand the human body and the principles of strength training.