PE-1-Notes-Midterm-Students-Copy PDF

PE1 CHAPTER 1 – PHYSICAL FITNESS A. Physical Fitness Concept and Components Physical Fitness - is the capacity of the individual to accomplish his/her regular daily activities without undue fatigue and still has an ample amount of reserved energy to enjoy leisure and meet...

PE1 CHAPTER 1 – PHYSICAL FITNESS A. Physical Fitness Concept and Components Physical Fitness - is the capacity of the individual to accomplish his/her regular daily activities without undue fatigue and still has an ample amount of reserved energy to enjoy leisure and meet emergencies. Importance of Physical Fitness Through regular exercise, physical fitness helps the individual: ▪ in the proper growth of young bones and muscles; ▪ improve the ability to avoid and recover from illnesses and accidents; ▪ improve posture and appearance by strengthening muscles that support the body; ▪ minimize stress response; ▪ maintain proper body weight; ▪ prevent heart ailment; ▪ improve organic functions; ▪ delay the aging process; ▪ feel good and younger as a human being, and ▪ experience joy of participation in any recreational or sports activities. Two Categories of Physical Fitness Components 1. Health-related Components ❖ Flexibility – the ability of muscles and joints to go through the full range of motion. ❖ Cardiovascular Endurance – the capacity of the heart, blood vessels and lungs to adapt to physical exertion for a prolonged duration. ❖ Muscular Strength – is the capacity of a group of muscle to exert one maximal effort against a resistance. ❖ Muscular Endurance – the ability to sustain long continued contractions where a number of muscle groups are used; the capacity to bear or last long in a certain task without undue fatigue. ❖ Body Composition – refers to the proportion between fat weight and total body weight. It is determined by the amount of fat and lean tissue in the body. 2. Skill-related Components ❖ Agility - the ability to change direction and position of the body quickly and effectively while under control. ❖ Balance - is the ability of the individual to maintain equilibrium in relation to changes in body position. ❖ Coordination - is the harmonious working relationship between the skeletal muscles and nerves in one aspect of movement, (speed work activities, drills, skills, etc.) ❖ Power - is the ability to perform one explosive muscular effort in a short period of time; the product of strength and speed. ❖ Speed - is the ability to perform a task or move from one point to another in the shortest possible time. ❖ Reaction time - the time required to respond or initiate a movement as a result of a given stimulus. B. Training Principles The Five Principles of Exercise 1. Overload – refers to the observation that a body system must be exercised at a level beyond which it is presently accustomed. Components: a. Intensity – Refers to the degree of difficulty of an exercise session. b. Duration – refers to how long a specific activity or an exercise session will last. c. Frequency – refers to the number of sessions per given amount of time. 2. Specificity – the way the body responds to physical activity is very specific to the activity itself. 3. Individuality – no two individuals are exactly alike. 4. Recovery – the amount of time the body should be allowed to rest and recover from fatigue before the next activity begins.  5. Reversibility – states that if an individual stops to exercise, the body returns to its initial level of fitness. Phases of Exercise 1. Warm-up 2. Work-out Proper 3. Cool-down CHAPTER 2 – HEALTHY EATING HABITS A. Nutrients, Functions and Recommended Intake Nutrients - are substances required by the body to perform its basic functions. Most nutrients must be obtained from our diet, since the human body does not synthesize or produce them. Nutrients have one or more of three basic functions: they provide energy, contribute to body structure, and/or regulate chemical processes in the body. These basic functions allow us to detect and respond to environmental surroundings, move, excrete wastes, respire (breathe), grow, and reproduce. There are six classes of nutrients required for the body to function and maintain overall health. These are: carbohydrates, lipids, proteins, water, vitamins, and minerals. Nutritious foods provide nutrients for the body. Foods may also contain a variety of non-nutrients. Some non-nutrients such as antioxidants (found in many plant foods) are beneficial to the body, whereas others such as natural toxins (common in some plant foods) or additives (like certain dyes and preservatives found in processed foods) are potentially harmful. Types of Nutrients: Nutrients that are needed in large amounts are called macronutrients. There are three classes of macronutrients: carbohydrates, lipids/fats, and proteins. The other one is micronutrients. Micronutrients are also essential for carrying out bodily functions, but they are required by the body in lesser amounts. Micronutrients include all the essential minerals and vitamins. Primary Functions of each Nutrient and its recommended intake 1. Carbohydrates - Provide a ready source of energy for the body (4 kilocalories/gram) and structural constituents for the formation of cells. It is a primary source for the muscles and the brain. 2. Lipids/Fats - Provides stored energy for the body (9 kilocalories/gram), functions as structural components of cells and also as signaling molecules for proper cellular communication. It provides insulation to vital organs and works to maintain body temperature. It is the secondary source and are concentrated stored energy (calories). The body needs fat growth and repair of tissues. 3. Protein - Necessary for tissue and organ formation, cellular repair and hormone and enzyme production. Provide energy, but not a primary function (4 kilocalories/gram). 4. Water - Transports essential nutrients to all body parts, transports waste products for disposal and aids with body temperature regulation. Men need to drink 3.7L of water a day while the women only need 2.7L per day. 5. Minerals – These are organic substance that the body needs for forming bones, teeth, blood cells, for assisting chemical reaction of cells and for regulating fluids. It also regulates body processes, are necessary for proper cellular function, and comprise body tissue. 6. Vitamins – are chemical substance that the body needs to process other nutrients and promote normal body- system functions. B. Healthy Eating Practices a. Base your meals on higher fiber starchy carbohydrates b. Eat lots of fruit and veggies c. Eat more fish, including a portion of oily fish d. Cut down on saturated fat and sugar e. Eat less salt: no more than 6g a day for adults f. Get active and be a healthy weight g. Do not get thirsty  h. Do not skip breakfast C. Dietary Goals a. Make half your plate fruits and vegetables b. Make half the grains you eat whole grains c. Switch to fat-free or low-fat milk d. Choose a variety of lean protein foods e. Compare sodium in foods f. Drink water instead of sugary drinks g. Eat some seafood h. Cut back on solid fats “Whoever loves discipline love knowledge, but whoever hates correction is stupid.” Proverbs 12:1