Nutrition and Fitness

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Nutrition and Fitness

SKILL related components of fitness

Speed: The ability to cover a short distance as quickly as possible. Activities Requiring: Baseball, Basketball, Hockey, and Soccer

Reaction Time: The ability to respond to a situation in as short as possible. Activities Requiring: Soccer and Hockey Goalies

Power: The ability to apply maximum effort in short term. Activities Requiring: Track and Field

Coordination: The ability to combine balance and agility moving. Activities Requiring: Handball and Gymnastics

Balance : The ability to maintain equilibrium when moving or standing still. Activities Requiring: Racquetball

Agility: The ability to change direction rapidly and accurately without loss of balance. Activities Requiring: Dancing, Hockey, Soccer, and Football

MAIN components of FITNESS

Body Mass & Composition: The percentage of body fat on one's body compared to muscle. TEST: ---

Cardiovascular Fitness: Efficiency of heart, blood vessels, and lungs delivering oxygen /glucose to muscles. TEST: Beep Test and 12 Minute Run

Muscular Endurance: Ability to sustain/repeat force (multiple contractions). TEST: Push ups and Bench Squats

Muscular Strength: Amount of force that can be exerted by single contraction of a muscle. TEST: Long Jump

Flexibility: Range of motion at the joint. TEST: Straight Legged Toe Touch

3 Physical Fitness Facts

I also believed that cellulite was a unique type of body fat, but I learnt that cellulite occurs when fat deposits push through the connective tissue beneath the skin.

I was also shocked that sit ups do not get rid of stomach fat. I thought this as they work out your core but I have learnt that they do not.

I was shocked from the fact that Cardiovascular disease (heart attacks and strokes) account for more than half of all deaths. I personally believed that car accidents were more likely to account for half of all deaths.

STRONGEST Influence factors for MY physical fitness

Aging: I would like to be as healthy as possible so I can live a long life with lesser chances of health problems. Being physically active can really help me in the long run.

Society and Peer Influence: This is another stronger influence for me as I feel like I am too skinny at times. I have lost a lot of weight over the years and I would like to gain it again in a healthy way.

Nutrition and Weight: This is my strongest influence as I am slightly underweight. My goal is to gain weight by working out and gaining muscle. I will also have to change my diet in order to meet this goal.

REVISED dinner

Drink: Water

Grain/Dairy: Mac and Cheese (Whole grain macaroni and low-fat cheddar cheese)

Vegetables: Roasted Vegetables (Asparagus, small cherry tomatoes, and cut up tomatoes)

Protein: Lightly Seasoned Tray Baked Salmon

SMART goal NUTRITION guideline

Time: This goal will be concluded as soon as possible. It is a short term goal that I will continue to follow.

Realistic: This goal is realistic as it is very easy to achieve and make the change once I stop buying junk food.

Attainable: This goal is possible to reach as I will swap out junk food for fruits such as strawberries, apples, peaches, and etc. to snack on instead.

Measurable: This goal can be determined due to the reason that there will only be healthier food to eat as I will no longer buy junk food.

Specific: This goal is clear as I will be getting healthier food options when going grocery shopping.

GOAL: I will slowly cut out unhealthy junk food such as chips and cookies for healthier options such as fruits and nuts.

SMART goal COMPONENT of fitness

Time: This goal will be concluded by the end of the semester.

Realistic: This goal is probable as the class will be in the weight room at least once every week for the entire semester. This gives me plenty of time to reach my goal.

Attainable: This goal is possible to achieve if I am to keep up with it and follow the rules I have set out for myself.

Measurable: The results can be determined as I will be keeping track on our workout guide that we have received in class. I can keep track of the reps and weights I use each week.

Specific: This goal is clear and identifiable as I will be able to achieve this goal by practicing and working out with the weights /machines in the weight room.

GOAL: My goal is to be able to increase the weights and number of repetitions for the workouts in the weight room by the end of the semester.