PE 1

• 5 Components of health-related fitness

  1. Cardio-respiratory endurance
  2. Muscular endurance
  3. Muscular strength
  4. Flexibility
  5. Body Composition
• Cardio-respiratory endurance - the ability of the heart and lungs to work over a long period of time.
• Muscular Endurance - the ability of the muscles to work repeatedly over a long period of time.
• Muscular Strength - the ability of the muscles to exert effort against resistance.
• Flexibility

  • the ability of the muscles to extend in a wider range of motion. Including the movements of the ligaments.
  • It is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion.
  • is one of the main fitness components, important for success in many sports
• Body Composition - used to describe the percentage of fat, water, and muscles in human bodies, and it determines a person's leanness.
• 2 Types of Fats

  1. Essential Fats
  2. Storage Fats
• Essential Fats - fats needed for normal physiological function.
• Storage Fats - fats underlying the skin.
• Caloric Balance - calories we take in through eating and drinking should equal the calories we use through physical activity and our body's other energy needs.
• Physical Activity

  • know the importance on physical and mental health
  • Start or increase daily physical activity and the goal is to reach 60 minutes per day, 7 days per week.
  • Reduce sedentary behaviors and the goal is less than two hours per day.
• Nutrition

  • Eat a healthy breakfast daily
  • Eat more fruits and vegetables
  • Limit or eliminate sweetened drinks
  • Eat meals as a family
  • Be positive about food and your body image
• Sleep and Stress

  • Explain the significance of appropriate sleep for overall health and weight management
  • Assess and manage stress
• Basal Metabolic Rate (BMR)

  • the number of calories you burn as your body performs basic (basal) life-sustaining function
• Resting Metabolic Rate (RMR) - which is the calories burned if you stay in bed all day.
• Carbohydrates

  • 4 kcal/gram
  • 55-70% of total energy allowance
• Proteins

  • 4 kcal/gram
  • 10-15% of total energy allowance
• Fats

  • 9 kcal/gram
  • 20-30% of total energy allowance
• Macronutrients

  • the elements in food that you need to grow and function normally
  • Your body needs larger amounts; of carbohydrates, protein, and fats.
• Micronutrients

  • your body needs in smaller amounts; vitamins and minerals
• Vitamins

  • main function is to help release the energy found in the food that you eat.
  • it also help build protein and help cells to multiply
• Minerals

  • maintain the correct balance of water in your body
  • they promote healthy bones and stabilize the protein structures that you get from the protein you eat, including those that make up your hair.
• Food Pyramid

  • this shows how much of what you eat over all should come from each shelf to achieve a healthy and balanced body
• Go Foods - type of food that provide fuel and helps us go and be active.
• Glow Foods - contain vegetable and fruits group of food that supply the body with vitamins and minerals to keep the body healthy and functioning properly.
• Grow Foods - help our bodies grow bigger and stronger. It helps build our body's bones, teeth, and muscles.
• Physical Fitness

  • It is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations, and daily activities.
• FITT Principle - an exercise prescription to help participants understand how long and how hard they should exercise
• Frequency - you are physically active and is usually measured in days per week
• Intensity - describes how hard your body is working during physical activity, and is often described as light, moderate or vigorous
• Time - measure how long you will exercise
• Type - kind of exercise you will perform
• Specificity - often referred to as the SAID (specific adaptation to imposed demands) principle, which states that the body will specifically adapt to the type of demand placed on it.
• SAID principle - says every sport poses its unique demands and that to improve skills unique to a particular sport, it’s best to practice the moves used in that sport.
• Overload - training adaptations to occur, the muscle or physiological component being trained must be exercised at a level that it is not normally accustomed to.
• Training loads - it must be increased gradually to allow the body to adapt.
• Progression - states that a greater than normal stress or load on the body is required for training adaptation to take place. The body will adapt to this stimulus. Once the body has adapted then a higher stimulus is required to continue the change. For a muscle to increase strength, it must be gradually stressed by working against a load greater than it is used to.
• Individualization

  • A crucial principle
  • states that we are all physiologically, neurologically, and emotionally different, and therefore, each athlete must be treated according to his or her ability, potential, training age, Sex-based differences, and athlete’s rate of recovery.
• Adaptation

  • is how the body ‘programs’ muscles to remember particular activities, movements, or skills. By repeating that skill or exercise, the body adapts to the stress and the skill becomes easier to perform.
• Adaptation

  • It explains why beginning exercisers are often sore after starting a new routine, but after doing the same exercise for weeks and months the athlete has little, if any, muscle soreness.