Download 5 Health Related Fitness Components

Lifetime Physical Wellness / Psychomotor Skills
Psychomotor --relating to movement or muscular activity associated with mental processes.
5 Health Related Fitness Components
Physical Benefits
Cardio Respiratory Endurance (Aerobic Capacity)
Improvements in all 5 Components
Muscular Strength
Control of various body movements
Muscular Endurance
Increased Speed/Coordination/Agility
Flexibility (range of motion)
Body Composition (the ratio of lean body mass compared to body fat)
Benefit—something good, a desired effect
Sportsmanship-- sportsmanlike conduct, as fairness, courtesy, being a cheerful loser, etc.
Teamwork--cooperative or coordinated effort on the part of a group of people acting together as a team or in the interests
of a common cause.
Social Benefits
Enjoyment
Positive Interaction with Others
Stress Management
Self-Expression
Respect for Self and Others
Locomotor Movements (General Space)
(Walk,Run,Jump,Hop,Leap,Skip,
Slide,Gallop)
Nonlocomotor Movements (personal space)
Bend,Balance,Twist,Turn,Swing,Sway,Stretch
Manipulative skills (Catching, Dribbling, Kicking, Hitting, Striking & Throwing)
FITT Principle
Frequency (How many times per week?)
Intensity (How hard was the activity; Low, Moderate, High?)
Time (How much time was spent on the activity?)
Type (What kind of activity was it?)
EXAMPLE
F = 3days/week
I = Moderate
T = 30min/day
T = Running
Maximum Heart Rate = 220-Age (EX: 220-Age(10)=210 (the fastest the Heart will beat in 1 min.)
Resting Heart Rate (RHR)-- This is a person's heart rate at rest. The best time to find out your resting heart rate is in the
morning, after a good night's sleep, and before you get out of bed. The heart beats about 60 to 80 times a minute when
we're at rest. Resting heart rate usually rises with age, and it's generally lower in physically fit people. (Check your RHR
for a full 60 sec.)
Pulse -- Your pulse is the rate at which your heart beats. As your heart pumps blood through your body, you
can feel a pulsing in some of the blood vessels close to the skin's surface.
** You can get a quick estimate of your Heart Rate by Counting your pulse for 6 sec. then adding a 0 to the number.**
EX: Pulse = 12 beats , add a 0 = 120 bpm (beats per minute)
Nutrition
Nutrition -- The materials necessary (in the form of food) to support life.
Nutrient --A chemical needed for the growth and development of strong bones, muscles, energy and to support metabolism.
6 Basic Nutrients
1.) Fat (Monounsaturated, Polyunsaturated (omega 3 & 6), Saturated, Trans Fatty Acids)
Fats are needed to keep cell membranes functioning properly, to insulate body organs against shock, to keep body temperature
stable, and to maintain healthy skin and hair.
Monounsaturated/Polyunsaturated (Healthy fats; which fight against Heart Disease)
Saturated/Trans Fats (Bad fats; which can lead to heart problems)
2.) Carbohydrates (Complex(best), Simple) The body’s main source of energy.
3.) Protein (Amino Acids) Required for Muscle Development.
4.) Vitamins (A,D,E,K ; fat soluble) (C & (8)B ; water soluble) Needed in small amounts to help the body function properly.
5.) Minerals Needed in small amounts to help the body function properly (Ex: Calcium(strong teeth/bones, Iron(oxygen
transfer through blood), Potassium (fluid management), etc…
6.) Water an essential nutrient and is the solvent in which all the chemical reactions of life take place.
Calorie
The energy required to raise the temperature of one gram of water by one degree Celsius. In other words, calories from food is
the fuel the body needs for energy and growth.
Fat
Carbs
Protein
Alcohol
= 9 calories per gram
= 4 calories per gram
= 4 calories per gram
= 7 calories per gram
5 Basic Food Groups & Recommended Serving size for Kids
1.) Grains (make ½ of your grains whole) (carbohydrates) = (6) 1 ounce servings (Ex: Bread/Pasta)
2.) Vegetables (carbohydrates) = (5) ½ cup servings (Ex: Broccoli, Carrots, Potatoes, Peppers, etc…)
3.) Fruits (carbohydrates) = (3) ½ cup servings (Ex: Apple, Banana, Berries, Orange, etc…)
4.) Milk (protein) (3) 1 cup servings (Ex: Milk, Cheese, Yogurt, etc…)
5.) Meat & Beans (protein) 2 servings (5 ounce total) (Ex: Eggs, Nuts, Peanut Butter, Beef, Pork, Chicken, Fish)
Dietary Guidelines
The Dietary Guidelines answer the questions, "What should Americans eat, how should we prepare our food to keep it safe and
wholesome, and how should we be active to be healthy?" The Dietary Guidelines are designed to help Americans choose diets
that will meet nutrient requirements, promote health, support active lives and reduce risks of chronic disease.
Food Label (example)