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Wrestling weight classes • • • • • • • 103 112 119 125 130 135 140 145 152 160 171 189 215 285 Weight loss policy at GMHS No coach at George Mason will ever ask a wrestler to lose weight VHSL mandated weight control program • A program in use nationwide which measures body fat at normal hydration and calculates how much weight a wrestler can safely lose during the season. • Calculated from body fat levels and actual weight in a normally hydrated state at the time of the test • This calculation is used to determine a wrestler’s lowest attainable weight class Body Fat calculation • Done by a health care professional. • Coach Galliher • Done at normal hydration as established to be a urine specific gravity result of between 1.000 and 1.025 at the time of testing. • Uses calipers to measure skin fold at a minimum of 3 body points. Expressed as a percentage of body weight. Calculation of allowable weight loss. • 7% body fat is lowest allowable level. • Calculate difference between actual body fat and 7%. • Allow 2% hydration factor. • (1% of actual weight) x (body fat % -7%)) - (2% weight)=lowest possible weight Correlate lowest weight to applicable weight class Losing weight • Exercise, exercise, exercise! • Eat, Eat, Eat! • Normal dieting does NOT work to lose weight in wrestling. A wrestler must eat as much as possible of the right foods in order to lose weight. • The body needs fuel to work out and working out is the key to losing weight! The right foods • Vegetables • Fruits • Carbs in moderation. Potatoes, rice, pasta, breads. MODERATION! • Good fats (nuts + olive oil) in moderation • Variety of protein sources. • Heavy meats can’t be metabolized quickly enough to be useful. Consider light meats, soy, nuts, eggs, and other sources. Drink Water • Effective weight loss is dependant on being well hydrated • Water should be the beverage of choice Food Groups • Junk – Sugar – Sodas: diet or otherwise – Trans and other bad fats • • • • Vegetables Fruits Good fats Various carbs Losing weight vs making weight • When calories don’t matter. • An ounce in the mouth is an ounce on the scale. • What’s in your body when you weigh in matters. Foods to avoid the night before a weigh in • • • • Meats Heavy dairy Spicy or salt laden foods Fries or other breaded foods Good choices the night before a weigh in • Plain pasta • Baked potatoes • Smoothies