Health & Fitness Program
for Children & Amateur Athletes

• sports & exercise
• nutrition
• put it together (guides, charts & more)
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Introduction		Start here to learn more about this fitness program and how it will benefit you.
Injuries & Preventing Them		Most injuries can be avoided. Learn what causes them and how to stay healthy.
Advice for Coaches & Parents		This section is a must for all parents and coaches of young athletes.
Winning & Losing		These are very important aspects of a successful training program.
Mental Preparation		How to get the most of your exercise session or sport by using mental imagery.
Warm-up		Warm your muscles before using them to avoid injuries and soreness.
Stretch		Stretch those weary muscles everyday to become more flexible and less prong to injuries.
Exercise		These exercises are fun for children and everyone. Do them on days when you don't have practice or a sport to play.
Exercises for Elite Athletes		This set of plyometric exercises is strictly for adult, elite athletes ONLY. Please read the caution before performing them.
Stomach Exercises		These exercises can be done everyday to flatten and strengthen your stomach muscles.
Cool Down		Ways to cool your body down gradually after exercise or physical activities.

Introduction		Start your nutrition program with this section to become familiar with how it works and to determine how much you should weigh and how much fat to include in your diet.
Nutrients and other Good Stuff		The basics about the water, vitamins, minerals, protein and carbohydrates you need to become healthy.
Read the Labels		Learn how to read the "Nutrition Facts" labels on the foods you eat.
Junk Food, Fat and Calories		Learn what junk food contains, and how to avoid the high fat food at fast food restaurants.
Overweight Children		This section is a must for overweight children and adults.
Great Substitutes		A chart for substituting high fat foods with more healthier ones.
Some Healthy Ideas		This section will help you develop good healthy habits. Their are also good recipes for you to try.

Measuring success		In this section you will learn how to measure success through your resting heart rate and setting goals for yourself.
Weekly Exercise Guide		A basic guide to follow to help you become stronger and more physically fit.
Weekly Nutrition Guide		A guide for you to use everyday to help you establish good eating habits.
Weekly Exercise & Nutrition Chart		This chart is for you to print and use to record your daily eating and exercise habits.

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HEALTH & FITNESS PROGRAM INDEX you are HERE	SPORTS & EXERCISE INDEX	intro	injuries & preventing them	advice for coaches & parents	winning & losing	mental preparation	warm-up cool-down	stretch	exercise	exercises for elite athletes	exercise for your stomach
	NUTRITION INDEX	intro	nutrients	read the labels		junkfood, fat & calories		overweight children	some great substitutes		healthy ideas
	PUTTING IT TOGETHER INDEX	measuring success & goal chart		weekly exercise guide			weekly nutrition guide		weekly exercise & nutrition chart
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