King Fahd University of Petroleum &
Physical Education Department
PE-201, Weight
Training Program Schedule - Saturday &
Monday
First stage
During a training session the student should perform 25
repetitions with 20% of his body weight
Sat – 13 march
Tue -16 march
Sat ---23 march
Second stage
During a training session the student should perform
20 repetitions with 40% of his body weight
Mon-22 march
Sat –27 march
Tue-30 march
MID TERM TEST FROM THE LEVEL OF FIRST STAGE:
Student should
perform 25 repetitions with 20% of his body weight
Test dates - Sat -3 April, Mon-5 April, Sat -10 April,
and Mon -12 April
Third stage
During a training session the student should perform
15 repetitions with 60% of his body weight
Sat- 24 April
Tue—27 April
Sat --1 may
Fourth Stage
During a training session the student
should perform 10 repetitions with 80% of his body weight
Mon -3 May
Sat – 8 May
Mon -10 May
Fifth stage
During a training session the student should perform 5
repetitions with 100% of his body weight
Sat -15th May
Mon-17th May
Sat -22nd May Tue -25th May
FINAL TEST IN FIFTH STAGE
Student should
perform 5 repetitions with 100% of his body weight
Test dates –Sat-29 May, Mon-31 May, Sat-5 June, and Mon-7
June.
King Fahd University of Petroleum &
Physical Education Department
PE-201, Weight
Training Program Schedule - Sunday & Tuesday
First stage
During a training session the student should perform
25 repetitions with 20% of his body weight
Sun -14 march
Tue -16 march
Sun-21 march
Second stage
During a training session the student should perform
20 repetitions with 40% of his body weight
Tue -23 march
Sun-28 march
Tue-30 march
MID TERM TEST FROM THE LEVEL OF FIRST STAGE:
Student should
perform 25 repetitions with 20% of his body weight
Test Dates--Sun-4 April, Tue-6 April, Sun -11 April, and
Tue-13 April
Third stage
During a training session the student should perform
15 repetitions with 60% of his body weight
Sun -25 April
Tue—27 April
Sun –2 May
Fourth Stage
During a training session the student should perform
10 repetitions with 80% of his body weight
Tue -4 May
Sun-9 May
Tue-11 May
Fifth stage
During a training session the student should perform 5
repetitions with 100% of his body weight
Sun-16th May
Tue-18th May
Sun-23rd May
Tue -25th May
FINAL TEST IN FIFTH STAGE
Student should
perform 5 repetitions with 100% of his body weight
Test dates--Sun-30 May, Tue-1 June, Sun-6 June, and Tue-8
June.
King Fahd University of Petroleum & Minerals
College of Applied & Supporting Studies
Physical Education Department
Health & fitness hand outs
1)
Foods
that are sources of nutrition are called nutrients. There are six types of
nutrients
2)
The
six types of nutrients are – fats ,carbohydrates, protein, vitamins, minerals
and water
3)
Nutrients
give us energy , growth & helps to repair body tissues
4)
The
energy we use is called calorie
5)
Maximum
calorie intake should not exceed ones
current weight in kgs x 24
6)
Do
not go below 1000 calories at any time
7)
For
Loosing or gaining body weight- add or subtract 500
calories daily.
8)
One
gram of protein and carbohydrates supplies four calories
9)
One
gram of fat supplies nine calories
10)Vitamins, minerals and water provides no calories
11)There are two types of carbohydrates. They are simple
and complex
12)12 amino acids are manufactured by the body and 8
amino acids has to be taken from the diet sources such as milk or eggs and
variety of plant products
13)Protein supplies amino acids to build and maintain
healthy body tissue.
14)Protein is needed for building, maintaining and
repairing muscles, red blood cells, skin, hair, and other tissues.
15)Fat provides the major source of stored energy in the
body.
16)Unsaturated fats are found in Avocadoes, cashews,
olives and olives oil
17)Vitamins are required by the body in a minute amount
for regulation and maintenance of normal growth and its functioning
18)There are two types of vitamins, they are water
soluble and fat soluble.
19)Fat soluble vitamins are –A,K, D and E
20)Water soluble vitamins are –B1, B2, B12, and
Vitamin-C.
21)Minerals are vital to our existence because they are
the building blocks that make up muscles, tissues, and bones
22)A diabetic person should avoid the following foods
–sweets, sugar, sweet drinks, and chocolates.
23)Weight reduction, reduction in salt intake, and doing
aerobic exercise helps in controlling the hypertension.
24)There are three body types namely- ectomorph,
mesomorph and endomorph.
25)Wellness is the integration of mind, body, and spirit.
Wellness combines seven dimensions of well-being into a quality way of living
life.
26)When we balance the physical, intellectual, emotional,
social, occupational, spiritual, and environmental aspects of life, we
achieve true wellness.
27)Social wellness- The ability to relate well with
every one. Social wellness gives us the ease and confidence to be outgoing,
friendly, and affectionate towards all. It involves not only a concern for the
individual, but also an interest in humanity and the environment as a whole at
large.
28)Physical wellness requires that you take preventive
steps to protect your physical health by eating balance diet, doing plenty of
exercise, maintaining a proper body weight, getting enough sound sleep, and
restricting intake of harmful substances.
29)Do not take any supplements with out your doctor’s
advice
30)Taking Creatine monohydrate
the following possible health hazards occurs –dehydration, muscle cramps, and
muscle injuries.