SBU LIBRARY WORK

1. Physical Fitness and Wellness Discussion

Individuals are considered fit when they are able to meet the normal and unusual
demands of their daily lives safely and efficiently without feeling over-fatigued and still
capable to do recreational activities.

Physical Fitness can be divided into health-related fitness and skill-related fitness.

● Health-related fitness has four components:

1. Cardiorespiratory endurance - The ability of the heart, lungs, and blood to
handle prolonged activities.
2. Muscular fitness - The ability of muscles to exert force. This includes both
muscular strength and muscular endurance.
3. Muscular Flexibility - The capability of an individual’s group of joints to
stretch without being injured.
4. Body composition - The amount of fat mass and body mass in the body.

● Skill-related Fitness has six components:

1. Agility - The ability of an individual to move and change positions faster

and efficiently. This skill is useful in ball games such as basketball,
volleyball, and soccer.
2. Balance - The ability to maintain the body in symmetrical balance. This
skill is significant in activities such as dancing, gymnastics, football, and
wrestling.
3. Coordination - The ability of the body to move harmoniously. This is a
component that is important in activities such as karate, golf and
baseball.
4. Power - The ability to generate maximum force in the shortest time
possible.
5. Reaction Time - The time required to generate a response to a given
stimulus.
6. Speed - The ability of the body to move rapidly from one point to another.

Wellness is an umbrella term that covers a variety of health-related factors.

Dimensions of Wellness include: Physical, Social, Spiritual, Mental,
Environmental, Emotional, and Occupational. The concept behind these seven
dimensions showed that having these seven dimensions in a positive way entails
that wellness goes beyond optimum fitness and absence of disease.
2. Basic Nutrition, Eating patterns, and Practices

Stressor is one of the factors that affect nutrition intake. Constant pressure from one or more
stressors is highly related to craving high fat and high sugar foods and also increasing appetite
(Barrington, Beresford, McGregor, White, 2014 as cited in Reed, D. 2014). These behaviors tend
to be a cycle that is hard to break. Having a high level of stress for a long period of time, people
are more likely looking for high fat and high sugar foods which contain calories but are not that
beneficial for the body, having this eating pattern could lead to obesity. Final part of this cycle is
obesity having the chance to lead to complications such as cardiovascular disease, Type 2
Diabetes and Osteoarthritis (CDC, 2012 as cited in Reed, D. 2014).

It is important for our body to have a healthy intake of nutrition before developing any chronic
conditions. Nutrients play a significant role in decreasing the body’s inflammation and
subsequent oxidative stress, examples are fatty acids and antioxidants (Sies at al., 2005 as
cited in Reed, D. 2014). Contrarily, the eating cycle mentioned previously does not support the
regulation of stressors and subsequent oxidative stress (Barrington et al., 2014 as cited in Reed,
D. 2014). Antioxidants include Vitamin C, Vitamin E, and Carotenoids. Primarily, fruits and
vegetables have rich antioxidants but nuts and oils are also included. Studies suggest that direct
intake of antioxidants from food provides more protection from the development of chronic
diseases instead of supplements (Rink et al., 2013 as cited in Reed, D. 2014). Several theories
are behind why it has increased protection, but in simpler words, taking one vitamin or mineral in
a supplement form may be less effective than consuming food that helps that supports one
another to be absorbed and used by the body (Rink et al., 2013 as cited in Reed, D. 2014).

Aside from antioxidants, fatty acids also help in defending inflammation and oxidative stress.
Fatty fish such as Tuna and Salmon are recommended for intake of fatty acids, because it is a
good source of Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) (Vannice &
Rasmussen, 2014 as cited in Reed, D. 2014). EPA and DHA are also known as omega-3
polyunsaturated fatty acids. These polyunsaturated fatty acids can help in moderating
inflammation and increase cell growth which also fights oxidative stress in effect. Research
stated that eating 3 ounces portions of these fatty acids each week is effective in decreasing
inflammation. Decreased inflammation in the body can lower the chance of getting high blood
pressure and the risk of having cardiovascular diseases.

3. Fundamental Movements
Fundamental Movements are motor skills that involve movement of different body parts. These
skills are the foundation that children will acquire and use throughout their lives. These skills
help children take part in recreational activities. Children must be taught to fo FMS in order for
them to develop their talents and be confident. Introducing FMS in a way of play and exploration,
youngsters will most likely want to participate in physical activities throughout their lives.

FMS has 3 main categories:

1. Stability Skills: Movements in which the body remains in place but moves around its
horizontal or vertical axis.

2. Locomotor Skills: Movements where the body moves in one place to another.

3. Manipulative Skills: Movements that involve giving or receiving force to or from an

object.

Educators should know the correct techniques of these three main categories so that they can
correct the students and teach them correctly. Educators should also acknowledge their
students’ development and offer encouragement because it will help them be more proficient
and confident.

4. Training Principles

Core Strength Training

Treats the spine of the body as the “core” of the body. Core Muscles include both abdominal and
hip muscles, and spinal muscles responsible for stability of spine and pelvis. Having a strong
core allows a person to perform daily activities with ease and improve sports skills by effective
energy transfer from small to large body parts. The main goal of core training is to stimulate the
abdominal and lower back muscles in unison. Aside from enhancing stability, core training also
helps in improving dynamic balance which is required in physical activity and sports.

Key Core Training Exercises are :

- Abdominal Crunch and bent-leg curl-up - Leg press
- Reverse crunches - Lat pull-dowbn
- Pelvic Tilt - Seated back
- Lateral Plank - Back extension
- Prone Plank
- Supine Plank
Cross Training
Type of training which combines two or more activities. This type of training aims to improve
fitness, get needed rest for tired muscles and decrease injuries. It can be combined with aerobic
and non-aerobic activities like moderate jogging, speed training, and strength training. This
training also creates improved workout routines compared to a single activity. (Example:
Jogging enhances the lower body while swimming builds the upper body.) Combining these
activities would help in h=the overall conditioning of the body and maintain fitness. Cross
Training is more used nowadays in fitness classes as workouts in this time became more
focused on the results and avoiding injury.

Speed Training

Activities such as running and cycling are primarily generated with speed and interval. This type
of training is usually associated with cross-training. It helps in conditioning the muscles,
tendons, and ligaments. For example, a person who wants to run a 6-minute mile may run four
440 yard intervals with a pace of one minute and twenty seconds each. Another example is, in
one study, it showed that cyclists who cycle to exhaustion enhance 33% of their aerobic
capacity compared to cyclists who trained only with weights.

High-Intensity Interval Training (HIIT)

This is a training program that includes high to very high intensity intervals, which usually last 6
to 60 seconds each and later on followed by a moderate -intensity recovery interval. By breaking
this type of training into segments, HIIT allows the person to train with greater strength and
higher intensity. This type of workout format has been applied to all exercises in the workout
spectrum. It is possible to exceed 100 percent of the maximum aerobic capacity with intense
efforts. One example of this is the Tabata training method in which skaters exert 170 percent
maximum effort on stationary bicycles. HIIT has been proven to improve both aerobic and
anaerobic fitness faster. Fitness enthusiasts prefer this type of training method because weight
loss goals are achieved faster as long as appropriate intake of calorie is monitored.

Medical supervision is also a must in this type of training. The acronym DIRT is used in
determining the four variables impacting HIIT.

D - Distance of each speed interval

I - Interval of recovery between speed intervals

R - Repetitions to be performed

T - Time of each speed interval

SOURCES:

Hoeger, W., Hoeger, S., Hoeger, C., & Fawson, A. (2017). Fitness and Wellness. Cengage Learning,
Inc.

Reed, D. M. R. L. (n.d.). Healthy Eating for Healthy Nurses: Nutrition Basics to promote health for

nurses and patients - ProQuest.

[Link]

ite=gscholar&cbl=43860

Fletcher, J. (2019, August 22). What are the 6 essential nutrients?

[Link]

20nutrients%20are,sources%20for%20proper%20body%20function.&text=Essential%20n

utrients%20are%20crucial%20in,%2C%20good%20health%2C%20and%20growth.

Fundamental movement skills Part 1 - Munch and Move. (2017, June 14). [Video]. Youtube.

[Link]