With
Nutrition Highlights
Whole Grain
TM
Guaranteed
CACH
Amount and % Daily Volume per serving
FEEDER
TM
NEWS
MARCH 2022
E OF HON L C
25
R
IN G
IV
E 25 Y
A
CONGRATULATIONS Mr. Alvin Hawkins 25 Years Safe Driving.
R O
CI R
THE BREAKFAST OF CHAMPIONS
S S D AFE
R
TOASTED WHOLE WHEAT FLAKES
@ CACH Feeder /
DRIVE SAFE, DRIVE SMART,
NET WT 15.6 OZ (442kg)
@ CACH CHSP
LIKE A CHAMPION!
HEALTH RELATED COMPONENTS OF FITNESS
The five components of fitness are factors that contribute to physical fitness and help guide the process of getting fit. You already know that benefits come when you prioritize physical activity. The trick is understanding what, exactly, “fitness” is and how you can go about achieving it. That’s where the five components of fitness come in. They are the blueprint for the American College of Sports Medicine (ACSM) physical activity guidelines and serve as a helpful tool for organizing and executing your own well-balanced workout routine.1 Creating a fitness plan that incorporates each of these elements can help ensure that you get the most health benefits from your routine.
THE FIVE COMPONENTS OF FITNESS ARE: • • • • •
CARDIOVASCULAR ENDURANCE MUSCULAR STRENGTH MUSCULAR ENDURANCE FLEXIBILITY BODY COMPOSITION
CARDIOVASCULAR ENDURANCE
Cardiovascular endurance (also known as cardiorespiratory endurance or aerobic fitness) refers to your body’s ability to efficiently and effectively intake oxygen and deliver it to your body’s tissues through the heart, lungs, arteries, vessels, and veins. By engaging in regular exercise that challenges your heart and lungs, you can: • Maintain or improve the efficient delivery and uptake of oxygen to your body’s systems • Enhance cellular metabolism • Ease the physical challenges of everyday life Given that heart disease accounts for roughly 630,000 deaths in the United States each year, starting a workout program that enhances cardiovascular fitness is of particular importance.4 Running, walking, cycling, swimming, dancing, circuit training, and boxing are just a few of the many workouts that can benefit heart health. The key, of course, is consistency. It may sound like a lot, but 150 minutes breaks down to just 20 to 30 minutes of exercise per day, five to seven days a week.
MUSCULAR STRENGTH
While muscular endurance refers to how fatigue-resistant a particular muscle group is, muscular strength refers to the amount of force a specific muscle group can produce in one, all-out effort. In strength training terms, it’s your one-rep max.7. Like muscular endurance, muscular strength is muscle group-specific. In other words, you may have strong glutes but comparatively weak deltoids; or powerful pectoral muscles but comparatively weak hamstrings. This is why a well-balanced strength training program that targets all of your major muscle groups is important.
FIVE ELEMENTS OF FITNESS!
DO YOUR BEST TO CARVE OUT SOME TIME DURING OUR BUSY DAYS TO STAY HEALTHY AND GET THE HEART PUMPING.
• • • • •
WARM UP (WAL CARDIOVASCUL RESISTANCE EX FLEXIBILITY MO COOL DOWN (SI
MUSCULAR ENDURANCE
Muscular endurance is one of two factors that contribute to overall muscular health (muscular strength is the other). Think of muscular endurance as a particular muscle group’s ability to continuously contract against a given resistance. Long-distance cycling offers a clear example. To continuously pedal a bike over a long distance, often up steep inclines, cyclists have to develop fatigue-resistant muscles in their legs and glutes. These are evidence of a high level of muscular endurance. Likewise, holding a plank to develop core strength is another example of muscular endurance using isometric exercise. The longer you’re able to contract your abdominals and hold your body in a steady position, the greater endurance you have through your hips, abs, and shoulders. The extent to which you choose to focus on muscular endurance should be directly related to your health or fitness goals. It’s important to realize that muscular endurance is muscle group-specific. This means you can develop high levels of endurance in some muscle groups (like cyclists building endurance in their legs) without necessarily developing the same level of endurance in other muscle groups, depending on your needs. FOR EVERYDAY HEALTH For general health purposes, you may want to develop enough endurance to climb up several flights of stairs or to lift and carry groceries from your car to your house. Low-intensity weight-bearing or strength-training workouts will help build you up.
FLEXIBILITY
Flexibility refers to the range of motion you have around a given joint without pain. Like muscular strength and endurance, flexibility is joint-specific. For instance, you may have very flexible shoulders but tight and inflexible hamstrings or hips. Flexibility is essential at any age. It plays a role in unhindered movement and can affect your balance, coordination, and agility. Maintaining a full range of motion through your major joints can reduce the likelihood of injury and enhance athletic performance. As you get older, the importance of flexibility becomes even more apparent. Think of individuals who are older: Many may walk with a shuffle or have a hard time reaching their arms over their heads. This may affect quality of life, making it more challenging to perform activities of daily living, such as reaching items on high shelves, picking up items off the floor, or simply catching their balance if they start to fall. While completely stopping the aging process isn’t possible, protecting your joints and maintaining mobility can help keep you spry well into your later years.
BODY COMPOSITION
Body composition, or your body’s ratio of fat mass to fat-free mass, is the are associated with negative health outcomes, such as heart disease and just about all regular exercise routines.
MEASURING BODY COMPOSITION
To see improvements in body composition, you need to know your alone doesn’t tell you the makeup of your internal tissues. Some Bioelectrial impedance analysis (BIA): Some gyms offer this type cal impedance analysis to estimate body fat percentage. Hydrostatic underwater weighing: Hydrostatic testing involves being facilities may be found in research labs and some fitness centers. DEXA (dual-energy X-ray absorptiometry) scans: These are typically body composition accurately. DEXA scans are usually performed at Body fat percentage calculator: These tools are not as accurate as a use. The results typically fall within three to four percentage points and make sure you’re seeing improvements over time.
final component of health-related physical fitness. Because high levels of fat mass type 2 diabetes, attaining and maintaining a healthy body composition is a goal of
starting point. Weighing yourself on a scale won’t do the trick, as weight methods of measuring body composition are more accessible than others. of testing, or you can purchase a scale for gone use that uses bioelectriweighed on dry land followed by on an underwater scale. These testing used for measuring bone mineral density, but can also be used to measure radiology centers and may or may not be covered by insurance. DEXA scan or hydrostatic testing, but they are readily available and easy to of your actual body fat percentage, so use these results to monitor changes
LK FOR A FEW MINUTES) LAR EXERCISE (BRISK WALK, BIKE RIDE, JUMP ROPE, ANYTHING TO GET YOUR HEART PUMPING) XERCISES (SQUATS, PUSHUPS, AB CRUNCHES, FREE WEIGHTS, RESISTANCE BANDS) OVES (STRETCHES, YOGA MOVES) IMILAR TO YOUR WARM UP)
ROAD WORK AHEAD: DRIVING SAFELY IN CONSTRUCTION ZONES! Throughout the year, no matter where you’re driving, you’re going to come across a construction zone. You’ll see the signs that say “Road Construction Ahead” and “Construction Zone” or simply “Road Work” and “Detour Ahead.” The sign that might grab your attention will read “Traffic Fines Double in Work Zones.” With the cones and the construction workers in their helmets, plus plenty of road signs to give you warning, the question remains: • How can I drive safely through a construction zone? • What are the rules and laws as I drive in a construction zone? Summertime means sunshine, flowers and driving with your windows down! But unfortunately, in many areas, summertime is road construction season – that time of year when orange cones and construction zones slow down traffic and can even cause traffic confusion and a higher likelihood for crashes. Road work zones can also be dangerous, both for those who are driving on the roads around them and for the workers completing necessary road repairs. We all know why: lanes can be narrower than usual, the traffic patterns are typically different than you’re used to, large construction trucks and other vehicles can be entering and exiting the road where you don’t expect them to – the list goes on and on. In fact, between 1982 and 2019, 34,745 individuals lost their lives in work zone crashes.
Here are some tips to ensure the experience of driving in a road work zone is a safe one for all: BE AWARE OF CONSTRUCTION ZONES A construction zone typically doesn’t just sneak up on you – there should be several orange construction zone signs alerting you to the upcoming work area. There are sometimes also orange cones, barrels and traffic flaggers, and additional signs if traffic patterns change. Make sure you aren’t distracted when you’re behind the wheel so that you can be aware of upcoming construction. Once you’ve entered the zone, slow down and pay attention to the road for workers, obstacles and machinery. SPEED LIMITS Work zones have a different, lower speed limit than other areas of the road to keep workers safe, so pay close attention to the posted signs when you’re in a construction zone. Make sure you slow down and follow the speed limits – with a lot of vehicles coming in and out, it’s important to be able to stop quickly. Keep in mind that speeding fines in a construction zone can also be higher than normal (sometimes double), so this tip can potentially also save you money! CHANGING LANES If you can, it’s best to avoid changing lanes in the midst of a construction zone. If you need to change lanes because of traffic pattern changes due to a construction zone, make sure you do so before the road work starts. Follow the pavement markings and change lanes only when they indicate you’re able to. TRAFFIC FLAGGERS In some cases, mostly when work construction is on local roads, there will be a traffic flagger. Their instructions should supersede any other traffic signals, so pay close attention to what they are instructing you to do. You should also keep your vehicle as far from them as possible, without leaving your lane. UNEVEN PAVEMENT AND MORE Once they’re done with road work, the roads will be smooth and as good as new, but sometimes it’s a bumpy road to get there (literally!). When driving through work zones, expect a rough ride. There may sometimes be uneven roads, gravel surfaces and even large metal plates. Don’t try to swerve to avoid these areas – if you’re driving slowly enough, your car should remain safe. Also, keep in mind if you swerve and run over an orange cone or barrel, you are responsible for any damage to your vehicle. Other tips for staying safe in a work construction zone include: • Keep your headlights on • Don’t tailgate – maintain safe following distances • Be patient • Expect the unexpected • Steer your car away from large machines (without leaving your lane) • Buckle up Keep these tips in mind as you encounter any construction zones in your area, and avoid traffic fines associated with construction area on the road.
GO FOR THE PERFECT PIN, ON YOUR CONTAINERS! On the front latches, you’ll notice the Pin-Handle is in the middle which indicates that the chassis pin is not in far enough to secure the container.
Move the Pin-Handle as far back as you can, make sure it drops in the notch so it doesn’t move forward. Finally, drop the locking tab in place.
On the rear of your container, you can see this is not secured and the latch is not fastened on the bottom. THIS MUST BE SECURE BEFORE YOU LEAVE!
Turn the handle on the bottom to move the latch-tabs to be in a horizontal position thus securing the back of the container to the chassis
When you confident every things in place, secure it with a Zip-Tie. Over the handle, thru the locking tab and the frame.....BRAVO YOU DID IT!
*Note, when checking the Front Pin this is what you should see from underneath your container. Pin is far enough forward to safely proceed.
HEY DRIVERS!
Check out this exciting video to give you more insight on how to secure those pesky containers.
FINALLY, you can secure the latch handle to the locking tab and your ready for the road. If your not sure remember......G.O.A.L. ( get out and look )
DRIVERS: Whenever you stop on the road and are away and out of sight of your vehicle. Make sure you inspect that it has NOT been tampered with, insure that you are safe to proceed by doing a quick pre-trip before you leave. Check all lights, 5th wheel ( pin ), tires & mirrors, fuel cap & glad hands, seal intact with no sign of entry into trailer.
DON’T GET FORKED BY THE DEVIL WHEN STAGING YOUR DOLLY! Follow these step by step examples of correctly staging your dolly so you don’t go to BLAZES!
IT’S starts with a good dolly!
moving and securing a dolly!
grab that thing by the side handles and lift with your legs, pivot dont twist and for satans sake take small steps a foot at a time and most importantly secure that pintle hook.
pick a good one, check it out thoroughly, don’t suffer eternal damnation if you get forked by faulty equipment!
secure it right, yo can do it! before you move it, make sure you connect the chains & power cord, secure the pintle with the locking pin and double check everything and don’t forget the dolly number.
USE THESE TIPS AT YOUR DESTINATION WHEN BREAKING DOWN YOUR SET!
IT’S ALL IN HOW YOU SPOT IT! Spotting your dolly correctly it front of your rear trailer is the money shot when hooking your set, it all starts here!
No-Fail Trailer Uncoupling make this a part of your daily routine
Fir
Keep wa
2. Lights
1. Legs
3. Latch
WRON
WATCH #9
is it safe to back under? that is the question? this is how it should look when you stage your dolly give or take, if your not sure you can get the dolly close enough to where it almost touches the trailer then get out and look to make sure you can safely & confidently move the dolly under the trailer, don’t get forked!
THIS! YES!
connect that devilish dolly! here’s how it should look. chains latched, gladhands connected, pintle hook closed and latched with safety pin and add a little bit of security with a zip-tie on the pin. do not hammer the pin for security!
go for it, not sure G.O.A.L.!
go ahead and move the front portion of your set backwards and under your rear trailer, listen for that tell-tale sound of it latching which means you did it, no radio or phone-calls during this phase please, pay attention this is where it happens!
rst Class: Dolly air line storage!
water and other contaminants from ruining your day
NG!
correct height is the key!
this is how it should look every time. Trailer is the right height to the dolly, dolly to front trailer is correctly connected and checked so now you can proceed to back under the trailer.
you did it, way to go!
now all thats left is to connect your airlines to your rear trailer and your done! but one more thing to check, make sure that little do-hicky on the left side of the dolly under the fifth wheel is sticking out like this ( see circled ) now do a last good check and you done.....bye bye!
DON’T pinch those pesky airlines, stow them the right way!
LOVE IT!
NICE!
DON’T DO IT!
YIKES!
OUTSTANDING!
AWESOME AWESOME ADVENTURES ADVENTURES OF OF AWESOME AWESOME EMPLOYEES! EMPLOYEES! March Issue
FREE
CONGRATULATIONS! Mr. Tim Banasiak
1
THIS EVENT HAS SEVERAL GOALS:
2112 5432 1292 0U81 2545 6666 8475
UNITED PARCEL SERVICE
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For placing first in this years 2022 SDFAC Awards. Safety Drive for a Cure is a Truck Driving Championship (TDC)-style driving competition with raising money for the Pediatric Brain Tumor Foundation our number one goal. The Safety Drive for a Cure event gives you an opportunity to drive a world class course, take a well-prepared written test, perform a vehicle inspection and donate to a great cause. 1. Promote safe driving in the trucking industry – Get new drivers involved in State Truck Driving Championships (TDCs) 2. Give veteran TDC competitors a way to tune their skills before their state TDC 3. Raise money to help children with brain tumors , the deadliest form of pediatric cancer. Join us for friendly competition, food, raffles, door prizes and our exciting awards ceremony!
The 2019 competition alone drew in over 120 drivers from 20 states and raised over $50,000 for the Pediatric Brain Tumor Foundation! WAY TO GO TIM!
CACH 2022
STEP CHALLENGE March Quote:
YOU CAN
DO IT!
“My hero is me. Why? Because I was a poor little kid who was told, `Hey stupid, can`t you speak English?` Now all those people work for me. Despite whatever circumstances I came across, I was always able to rise to the top and there`s only one way to do that - by being selfish, but also by believing in yourself. Belief is self-knowing. Even Yoda out of Star Wars said, `Do or do not. There is no try..” –– Gene Simmons.