KFUPM – PE Dept.
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Table of Contents
1
General Personal Health
Teeth
Skin
Feet
Clothes
Sweat
2
Nutrition
Balanced Diet
Food Ratio
Malnutrition
Water
Nutrition Chart
Food Pyramid
7
8
8
8
8
9
10
3
General Health and Fitness
Body Composition
Cardio Vascular Endurance
11
12
13
4
Glossary of Words
15
5
References
20
KFUPM – PE Dept.
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Preface
The preparatory health education in the PE 001 course offers an insight into
the personal general health, fitness and nutrition. The health issues which are related
to the body like the upkeep of skin, feet, clothes, sweat and the teeth are dealt with in
general. The knowledge relating to the basics of nutrition and how the diet has to be
monitored are explained. Information relating to cardiovascular fitness and its effect
on health along with the body composition and the measurement of BMI are
identified and outlined.
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GENERAL PERSONAL HEALTH
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Health is not merely the absence of disease but a
state of physical, mental, social, emotional and
spiritual well being.
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Taking care of your clothes and the body parts like
Teeth, Skin, Feet, Clothes, Sweat and their related
aspects is essential for maintaining GOOD health.
ACTIVITY
FOOD
NUTRITIONAL SUPPLEMENT
Do’s
Eat a balanced diet
Take regular exercise
Develop a positive attitude to life
Don’ts
Smoke
Drink soft drinks
Misuse drugs
TEETH

They are a precious gift of “ALLAH” for
chewing and ingestion of food. There
are 32 teeth in an adult.
Recommendations
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Change tooth brush once in 90 days and use toothpaste that contains fluoride.
Brush teeth twice a day with medium tooth brush (soft bristle) for at least 3-5
minutes.
Do not smoke or chew tobacco.
Rinse the mouth after eating sugary foods.
In case of irregular, sharp, broken teeth contact dentist immediately.
Do not apply medicine without consulting your doctor.
In case of tooth ache, gum bleeding or white patches consult your doctor.
Eat plenty of crunchy vegetables and fruits.
To have a regular check up every 6 months.
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SKIN
Skin is the outer most covering and largest
organ of the body. Skin contains thousands
of cells, hundreds of sweat glands, oil
glands, nerve endings and blood vessels.
The cells of skin are replaced every 28 days.
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Skin protects our bones, muscles,
nerves, blood vessels and protects
the tissue against injury.
Skin controls the loss of fluids like
blood and water.
Skin helps in controlling body
temperature through sweat.
Recommendations
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Bathe once or twice a day; persons involved in physical activity should take a bath
after every activity.
Dry skin with a clean towel; avoid sharing of towel and soap.
Use sun screen lotion for every 2-3 hours. Use cold cream during winters.
If the skin gets itchy, dry and red with rashes, smoothen it with moisturizers.
Do not rub, or scratch the skin.
Bug bites and bee stings are poisonous; don’t scratch them and use ointments as
advisable.
In case of burns, dip the affected part in cold water.
FEET
Feet carry the body’s weight and help in motion.
Better foot arch means more agility. There are
250,000 sweat glands in the foot.
Signs of foot trouble are:
 Pain & swelling
 Excessive dry skin
 Thickened or discolored nails
 Redness & unusual sensation.
KFUPM – PE Dept.
FEET
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Causes of foot trouble
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Heart trouble, diabetes & kidney disease
Problems of legs, hips and back
Mineral, vitamin & iron deficiency
Tight fitting shoes
Recommendations
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Clean feet to reduce smell and fungus.
Wash feet with soap and warm water as it removes dead skin, fungus and bacteria.
Clean between toes and dry with a soft towel.
If the towel is not reaching between toes, use a dry face wash cloth. Cut nails
properly and regularly.
In swimming pools and public showers, wear thongs.
Take care of corns and blisters.
Wear the right size shoe and wash them every 15-20 days.
Running shoes are to be discarded after 200 to 400 miles of use.
Avoid using hard surfaces and use sponge in the heel region to avoid heel spurs.
CLOTHES
Clothes cover the body and protect it from the
external environment and ensure constant
temperature control. Clothes enhance the
personality of an individual.
Recommendations
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Wear loose clothes and avoid skin tight clothes. Prefer cotton clothes.
Clothes can get stained and dirty, so change them often.
Change wet clothes immediately as the bacteria in the wet area works faster under
these conditions.
After exercise, change the clothes immediately.
Wear under garments and wash them regularly since they collect dead cells, sweat
and other stains.
If will you wear the same clothes the next day, hang them in air / sun before you
wear them the next day.
Change socks everyday or every session and wash them in warm water.
Socks should be loose fitting as tight socks stop blood circulation.
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SWEAT
Sweat also called perspiration, is nothing but dirt,
dead cells and bacteria containing salt and water.
Skin contains thousands of sweat glands. Sweating
is primarily a means of temperature control as it has
a cooling effect.
Sweat glands are of two types:
1. In the forehead, palms and soles of the foot.
2. In armpits and pubic region. Sweat from
these glands is thicker and causes body
odor.
Recommendations
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Healthy adults secrete around ½ - 1 liter of sweat daily.
Sweat helps the body to release harmful toxins, salts and protects skin from
dehydration.
Sweating occurs in the palms, soles and forehead during emotional stress.
Profuse sweat occurs during heart attack, malaria, fever, tuberculosis and low blood
sugar.
Clean sweat with soap and water especially in the armpits and pubic region.
Always use a towel while practicing in a gym as sweat on surfaces of equipment
may cause infection.
Always change clothes immediately after exercise.
Drink plenty of fluids, water and juices. Bathe frequently with cold water.
Nutrition
Nutrition is the science which considers the effects of
food on health. There are six different types of
nutrients: Carbohydrates, Proteins, Fat, Water,
Vitamins and Minerals.
Calorie: The energy we use is measured in calories.
The more calories we eat, the more energy we have.
Balanced Diet: A diet that provides all the essential
nutrients in adequate proportions to promote health
is called a Balanced Diet.
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Recommendations
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Maximum calorie intake should not exceed one’s current body weight (Kilograms)
multiplied by 24.
To lose weight, do an hour’s walking daily and reduce the calorie intake to from
1000 to 1500 daily.
Do not go below 1000 calories per day at any time.
For loosing body weight reduce 500 calories daily.
Food Ratios
Grain & cereal -40% ,
10% other foods -5%
Vegetable & fruit -35% , Dairy products - 10%
,
meats
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Malnutrition
This is a condition that develops when the body does not get the right amount of the
vitamins, minerals, and other nutrients needed to maintain healthy tissues and functions of
the organs. Malnutrition occurs in people who are either undernourished or over
nourished. Under nutrition is a consequence of consuming too few essential nutrients or
using or excreting them more rapidly than they can be replaced.
WATER
Water makes up 50-70% of body weight. It
stabilizes body temperature, carries nutrients to
cells and takes out waste.
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Drink water before, during & after exercise.
Normal intake of water should be a
minimum of 8 glasses a day.
The most popular and the best water is
“ZAM ZAM” which has all the necessary
minerals present in it.
VITAMINS & MINERALS
CARBOHYDRATES
PROTEINS
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Nutrition Chart
Nutrient &
Requirement
Carbohydrates
(50-70% of total
energy)
Proteins
(1gm/kg body
weight)
Fats
(10-20gm/day)
Vitamin A
Vitamin K
Vitamin D
Vitamin E
Vitamin B1
Source
Use
Grains, beans, peas, bread, rice
and potatoes, sugar, fruits,
vegetables and honey
Eggs, milk, meat, chicken, fish,
Soya bean, pulses, cereals,
nuts
Energy
Body building,
maintaining and
repairing of muscles
Marasmus,
Kwashiorkor
Saturated fats: Beef, lamb,
chicken, shell fish, egg yolks,
Cream, butter, chocolate.
Unsaturated fats: Cashews,
olives & olive oil, peanuts.
Polyunsaturated fats:
Almonds, cotton seed oil, sun
flower, corn oil, cod liver oil,
Soya bean oil
Carrots, cheese, milk, cod liver
oil, mango, green leafy
vegetables
Cheese, coffee, green tea, leafy
vegetables, spinach
Milk, onions, sunlight, egg,
butter, fish liver oil
Green leafy vegetables,
vegetable oil, egg yolk
Whole grains, legumes, poultry
and fish, almonds
Energy, cushion and
protection for organs,
gives insulation
against cold
Obesity due
to excess fat
intake
Eyesight
Night
Blindness
Blood clotting, bone
formation
Calcium absorption,
bones, teeth
Antioxidants, fertility,
and arteries
Converts
carbohydrates to
glucose
Helps tissues,
nerves, and vision
Generalized
bleeding
Rickets
Vitamin B2
Green leafy vegetables, milk,
egg, meat
Vitamin B12
Vitamin C
Liver, meat, egg, milk
Lime, oranges, guava fruit,
grapes, jack fruit, and mangoes
Calcium
Milk, green leafy vegetables,
dried fruits, drinking water, white
rice
Vegetables
Bones, teeth
Table salt
Phosphorous
Sodium
Iron
Iodine
Deficiency
Disease
Meat, fish, eggs, green leafy
vegetables, nuts, dried fruits
Sea foods, milk, meat, spinach
KFUPM – PE Dept.
Metabolism
Resistance power,
helps to loose fat, &
reduces ageing
process
Bones, teeth
Beri Beri
Tongue
soreness,
eye redness
Anemia
Scurvy
Hemoglobin
Muscular
cramps
Anemia
Synthesis of thyroid
Goitre
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Advice and Suggestions for Food
DO’s
Prefer quality of food rather than quantity
Take a balanced diet
Take small meals, preferably 6 meals with a
gap of 2 to 3 hours.
Take plenty of green vegetables at least 4
times a day
Take fruits at least 4 times a day
Take at least 8 glasses of water in a day
Prefer foods with low calorie counts
Take a maximum of 2 tea spoons of sugar
in a day
Take white meats, chicken without skin &
fish not more than 90 grams per serving
Take fruits rich in vitamin C after the meals
Take fresh fruit juice every day
DON’Ts
Add table salt to your food
Take fatty foods, junk foods, oily foods,
fried foods and red meats
Take preserved foods as they may cause
cancer
Over eat especially at night
Take a light meal at night
Take dinner after 7 pm
Consume calories more than your output
Take less than 1000 calories a day
Food Pyramid
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Protein
Carbohydrates
Fats
Minerals
General Health and Fitness
.
Physical
Fitness: This is defined as the ability of an individual to carry on daily tasks with
vigor and alertness without getting unduly fatigued.
Health Related Fitness Components
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Body Composition: Percentage of fat, muscle, bone, and other tissues
Cardiovascular Fitness: Ability of heart and respiratory system to supply fuel to
working muscles.
Flexibility: Elasticity of a muscle or ability to move joint through its entire range of
motion.
Muscular Endurance: Body’s ability to repeatedly exert muscles for a long period
without fatigue.
Strength: Ability exert forces such as lifting or controlling one’s own body weight.
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Skill Related Fitness Components
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Agility: Ability to change directions of the body quickly and accurately.
Balance: Body’s ability to maintain equilibrium while stationary or while moving.
Coordination: Body’s ability to sense with body parts and eyes to perform motor
tasks.
Power: Ability to transfer energy into force quickly.
Reaction Time: Time elapsed between stimulation and the beginning of reaction to
that stimulation.
Speed: Ability to perform a movement in a short period of time.
Body Composition (BMI)
This is used to describe the percentage of fat, bone and muscle in human bodies. Two
people of same height and weight may look completely different from each other
because they each have a different body composition.
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Body composition is expressed as a percentage of fat in the body. So if a person
has 20% of body fat, 20% of his body weight is fat mass and the remaining 80% of
his body weight is fat free or lean body mass.
A high percentage of body fat is associated with an increased risk of heart
diseases, diabetes and other conditions.
Measuring the percentage of body fat can help determine whether a person is at a
healthy weight, overweight or obese.
Body Mass Index is a key index for relating body weight to height.
The BMI is determined when the weight in kilograms is divided by height in meters
squared.
Table Identifying Risk of Associated Disease According to BMI & Waist Size
Waist less than or Waist greater than 40
BMI
Category equal to 40 in. (men)
in. (men) or 35 in.
or 35 in. (women)
(women)
18.5 or less Underweight
N/A
N/A
18.5 - 24.9
Normal
N/A
N/A
25.0 - 29.9 Overweight
Increased Risk
High Risk
30.0 - 34.9
Obese
High Risk
Very High Risk
35.0 - 39.9
Obese
Very High Risk
Very High Risk
40 or
Extremely
Extremely High Risk Extremely High Risk
greater
Obese
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SKIN FOLD MEASUREMENT
It is a method to calculate body fat
percentage. It measures skin fold
thickness at specific locations on
the body since 50% of the body fat
lies beneath the skin. A skin fold
test is used to estimate body fat
with a skin fold caliper.
Procedure to Take Skin fold Measurement
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Measurement can be taken at 3 to 9 different sites around the body as mentioned
below:
1) Biceps, 2) Triceps, 3) Sub scapular, 4) Iliac crest, 5) Abdominal, 6) Front thigh,
7) Medial calf, 8) Chest, 9) Axial.
Pinch the skin at the appropriate site, but not the muscle.
The calipers are then applied 1 cm below and at right angles to the pinch, and a
reading in millimeters (mm) is taken two seconds later.
Below is a table of general guidelines for using total sum (in millimeters) of the
seven main skinfold sites (triceps, biceps, sub scapular, supraspinale, abdominal,
thigh, calf).
Normal Male
Female
Athletic Male
Female
Excellent
Good
Average
60-80
70-90
40-60
50-70
81-90
91-100
61-80
71-85
91-110
101-120
81-100
86-110
Below
average
111-150
121-150
101-130
111-130
Poor
150+
150+
130+
130+
CARDIO VASCULAR ENDURANCE
Cardiovascular endurance is the ability of the
heart, lungs and blood vessels to deliver oxygen
to working muscles and tissues, as well as the
ability of those muscles and tissues to utilize that
oxygen.
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Exercise continuously without break for
20 minutes or more.
Do not stop during exercise.
Do running, biking, swimming, skating.
Jumping exercises & Aerobic exercises
help to develop endurance.
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Benefits of Cardiovascular Endurance
1.
2.
3.
4.
5.
Increases Heart Size
Decreases Heart Rate
Increases Cardiac Output
Better Blood Flow & Distribution
More Efficient Lung Function
6.
7.
8.
9.
Increases Blood Plasma Volume
Increases Stroke Volume
Improves Oxygen Extraction
Lowers Blood Pressure
Tests for Assessing Cardiovascular Endurance
STEP TEST
 The equipment required is a bench 8 to 16 inches high and
stopwatch.
 Step up and down @ 24 steps/minute for 3 minutes.
 After completion of exercise pulse rate in recovery is counted
for one minute which is the score for the cardio vascular
endurance test.
RUN AND WALK TEST
 Subjects either run for a specific time like 9, 10, and 12
minutes or run a set distance like 1 mile, 1 ½ miles, 2 miles.
 The subjects run and walk over a running track.
 Time or distance covered is recorded as may be the case.
 Lowering the time to cover a distance or increasing the
distance covered by the subjects is considered as excellent.
ROM MACHINE
 This machine provides a well-rounded exercise program;
stretching, strength training, muscle toning, and aerobic
training.
 Despite claims that aerobic workouts require at least 20-45
minutes this machine can achieve the same in a few minutes.
 The ROM takes you through a far wider range of motion. As a
result far more muscle is exercised, and exercise duration can
be decreased.
KFUPM – PE Dept.
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Glossary of Words
GENERAL PERSONAL HEALTH
DENTAL
Ache - a dull, continuous pain.
Attitude - a manner of acting, feeling, or thinking that shows one's disposition, opinion.
Balanced Diet - a balanced diet that contains sufficient amounts of various nutrients
(carbohydrates, fats, proteins, vitamins, and minerals) to ensure good health. Food should also
provide the appropriate amount of energy and adequate amounts of water. The diet should not
contain items that are harmful. In other words, a balanced diet should be both adequate and
wholesome.
Bleeding - to emit or lose blood.
Chewing - to bite and grind or crush with the teeth; masticate.
Crunchy - pleasingly firm and fresh and making a crunching noise when chewed; "crisp carrot
and celery sticks"; "a firm apple".
Dental floss - a soft thread made of nylon for cleaning the spaces between the teeth.
Drug - any chemical substance that alters either the mind or the body.
Emotional State - a mental and physiological state associated with a wide variety of feelings,
thoughts, and behavior.
Essential - necessary or required.
Fluoride - a chemical added to tooth paste for the purpose of preventing dental caries.
Ingestion - taking of the food into the digestive tract.
Merely - just or only.
Mental - pertaining to the mind; intellectual; as, mental faculties; mental operations, conditions, or
affected by a disorder of the mind.
Patches - a surface area differing from its surroundings in nature or appearance.
Plaque - a sticky colorless film, formed on teeth, which destroys tooth enamel and irritates the
gums.
Positive Attitude - a tendency to respond in a characteristically correct way to some social
stimulus (e.g., idea, principle, subject).
Rinse - to flush (the mouth or teeth), such as with clear water.
Spiritual - pertaining to the soul or pertaining to the intellectual and higher endowments of the
mind.
Social - pertaining to society; relating to people living in society.
Sugary - containing sugar; sweet, granular, etc.
Smoking - Inhalation of the gasses and smoke from burning of tobacco.
Soft bristled brush - A brush that is made with short soft nylon bristles firmly set into a handle.
SKIN
Bee Sting - a sting inflicted by a bee; a painful wound caused by the thrust of an insect's stinger
into skin.
Bug Bite – piercing of the skin by an insect or similar organism, such as a centipede or an earwig
with its teeth, fangs, or mouthparts.
Fluid - any substance that can flow; liquid or gas.
Itchy - to have an uneasy sensation in the skin, which inclines the person to scratch the part
affected.
Medication - The administration of a drug or medicine orally.
Moisturizer - a cosmetic cream, lotion, etc. applied to the skin to add or restore moisture to it or to
counter dryness.
Ointment - a fatty substance applied to the skin for healing or cosmetic purposes.
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Rashes - inflammation of the skin caused by things your skin touches, such as: chemicals in
elastic, latex and rubber products, cosmetics, soaps, detergents, dyes and other chemicals in
clothing.
Scratch - a thin shallow cut or mark (on a surface) made with a sharp instrument.
Smoothen- application to surface that makes it shine or appear polished.
Tissue - a group of cells like the muscular and nervous tissues.
Temperature - degrees of heat; a measure of the heat of living body.
Virus - the smallest form of living matter known to cause disease; a submicropic form of pathogen
FEET
Agility- the gracefulness of a person who is quick and nimble .It can also be termed as beautiful
carriage.
Bacteria - tiny, one-celled forms of life that cause many diseases and infections.
Blister - a local swelling of the skin that contains watery fluid and is caused by burning or irritation.
Corn - a horny mass of condensed epithelial cells overlying a bony prominence. Corns result from
chronic friction and pressure. The conic shape of the corn compresses the underlying dermis,
making it thin and tender. Corns can become soft and macerated by perspiration.
Diabetes - a chronic syndrome of impaired carbohydrate, protein, and fat metabolism owing to
insufficient secretion of insulin or to target tissue insulin resistance. It occurs in two major forms:
type 1 d. mellitus and type 2 d. mellitus, which differ in etiology, pathology, genetics, age of onset,
and medical treatment.
Discard - to throw structure away, abandon, or get rid of as no longer valuable or useful.
Foot Arch – curves of a foot that allow it to support the weight of the body in the erect posture with
the least weight; formed by the tarsal and metatarsal bones, and strengthened by the ligaments
and tendons of the foot.
Fungus - a single-celled or multi-celled organism without chlorophyll that reproduces by spores
and lives by absorbing nutrients from organic matter.
Heel Spur - a bony growth produced by excessive musculoskeletal tension at the heel. Also
known as calcaneal exocytosis.
Hypertension - high blood pressure. (Blood pressure is the force of blood pushing against the
walls of arteries as it flows through them. Arteries are the blood vessels that carry oxygenated
blood from the heart to the body's tissues.)
Motion - the act of or ability of moving from place to place.
Sensation - a state of conscious feeling.
Swelling - the act of expansion or inflation. An abnormal enlargement of a bodily structure or part,
especially as the result of injury.
Thong - a sandal held on the foot by a strip that fits between the first and second toes and is
connected to a strap usually passing over the top or around the sides of the foot.
Vitamin deficiency - a state or condition resulting from the lack of or inability to use one or more
vitamins. The symptoms and manifestations of each deficiency vary, depending on the specific
function of the vitamin in promoting growth and development and maintaining body health.
Wear and Tear - loss, damage, or depreciation resulting from ordinary use and exposure.
CLOTHES
Constant - anything that does not change or vary.
Dead Cells - expired cells formed through two different processes. Many body cells are
programmed to die at a prescribed time, through a process called apoptosis. Red blood cells, for
example, are programmed to die after 120 days of service. Other cells, such as white blood cells,
may be programmed to die an apoptotic death after only a few days. These dead cells may
continue to flow through the body's bloodstream or collect in various organs, but they are clearly no
longer contributing to the body’s system.
Enhance - to improve the quality or condition.
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Environment - the external surroundings in which human beings live, which tend to influence a
person’s development and behavior.
Personality - the patterns of behavior, thought, and emotion unique to an individual, and the ways
they interact to help or hinder the adjustment of a person to other people and situations.
Stain - to spoil the appearance of an item by patches or streaks of color or dirt.
Session - a period of activity of any kind
Under garments - also called "underwear", "underpants “, or sometimes "intimate clothing", and
"pants" or "knickers" , are clothes worn next to the skin, usually under other clothes .
SWEAT
Armpits - the small depression beneath the arm where it joins the shoulder.
Dehydration - a condition caused by the excessive loss of water from the body, which causes a
rise in blood sodium levels. Since dehydration is most often caused by excessive sweating,
vomiting, or diarrhea, water loss is usually accompanied by a deficiency of electrolytes. If
untreated, severe dehydration can lead to shock.
Emotional Stress- the disruption of homeostasis psychological stimuli.
Harmful Toxins - a poisonous substance, especially one produced by a living organism. Toxins
can be products or byproducts of ordinary metabolism, such as lactic acid, and they must be
broken down or excreted before building up to dangerous levels. Toxins can facilitate survival, as
with snake venom that kills or immobilizes prey, or cyanide produced by some plants as a defense
against being eaten.
Infection - the invasion of the body by pathogenic microorganisms in a part or tissue, which may
produce subsequent tissue injury and progress to overt disease through a variety of cellular or
toxic mechanisms.
Odor - a sensation, stimulation, or perception of the sense of smell.
Palm - the inner surface of the hand that extends from the wrist to the base of the fingers
Perspiration - refer to definition of perspiration under the heading Skin.
Primary - being or standing first in a list, series, or sequence.
Profuse Sweat - production of sweat in excessive, ample or abundant quantity.
Pubic - the space between the legs where the external genital organs are located.
Secrete - to discharge or empty a substance into the bloodstream or a cavity or onto the surface of
the body.
Sole - the underside of the foot.
NUTRITION
Absorption - the movement of a substance, such as a liquid or solute, across a cell membrane by
means of diffusion or osmosis.
Adequate - enough or good enough for what is required or needed; sufficient; suitable, barely
satisfactory.
Bleeding - the flow of blood from a ruptured blood vessel.
Blindness - the state of having defective eyesight.
Calorie - a unit of heat measurement used in nutrition to measure the energy value of foods. A
calorie is the amount of heat energy needed to raise the temperature of 1 kilogram of water to
1°Centigrade.
Cancer - a large group of almost 100 diseases. Its two main characteristics are uncontrolled
growth of the cells in the human body and the ability of these cells to migrate from the original site
and spread to distant sites. If the spread is not controlled, cancer can result in death.
Cereal - grass whose starchy grains are used as food: e.g., wheat; rice; rye; oats; maize;
buckwheat and millet.
Consume - to take in as food; eat or drink up.
Clotting - a process in which liquid blood is changed into a semisolid mass (a blood clot).
Cushion - a pad like body part.
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Essential - indispensable item which is considered as needed or required in the diet, such as
essential fatty acids.
Excreting - the bodily process of discharging waste matter.
Fertility – a measure of the state of being fertile, especially the ability to produce young.
Fried - cooked by frying in fat or having been prepared for eating by the application of heat .
Grain - a single small hard seed; a kernel, especially of those plants, like wheat, whose seeds are
used for food.
Hemoglobin - the iron-containing respiratory pigment in red blood cells of vertebrates, consisting
of about 6 percent hemo and 94 percent globin.
Insulation - a material or an object that does not easily allow heat, electricity, light, or sound to
pass through it. air, cloth and rubber are good electrical insulators; feathers and wool make good
thermal insulators.
Junk - cheap, shoddy, or worthless, useless.
Malnutrition- a condition that develops when the body does not get the right amount of the
vitamins, minerals, and other nutrients it needs to maintain healthy tissues and organ function.
Metabolism - the chemical processes which are taking place in an organ or organism.
Plenty - full or completely adequate amount or large, ample quantity.
Preferably - more desirable or worthy than another; preferred .
Preserved - prevented from decaying or spoiling and prepared for future use ,kept intact in a
particular condition.
Promote - to contribute to the growth, enlargement, or prosperity of ,to further.
Proportion - the comparative relation between parts, things, or elements with respect to size,
amount, degree.
Reduce - cut down on; make a reduction in.
Resistance - the capacity of an organism to defend itself against a disease.
Rickets - a deficiency disease resulting from a lack of vitamin D or calcium and from insufficient
exposure to sunlight, characterized by defective bone growth and occurring chiefly in children.
Saturated - being the most concentrated solution possible at a given temperature; unable to
dissolve still more of a substance; Fat containing high proportion of fatty acid having single bonds.
Science - is a continuing effort to discover and increase human knowledge and understanding
through disciplined research.
Serve - to prepare and offer.
Soreness - a sensation of physical discomfort occurring as the result of disease or injury.
Stabilize - make stable and keep from fluctuating.
Synthesis - the formation of a chemical compound through the combination of simpler
compounds or elements.
Supper -. a light evening meal which is taken before going to bed.
Tissue - one of the elementary materials or fibers, having a uniform structure and a specialized
function, of which ordinary animals and plants are composed; epithelial tissue; connective tissue.
Undernourished - not getting adequate food.
Wellness - a dynamic state of health in which an individual progresses toward a higher level of
functioning while achieving an optimum balance between internal and external environments. It is
maintained by an appropriate diet, exercise and other lifestyle modifications.
FITNESS AND BODY COMPOSITION
Ability - the capacity to act in a specified way because of the possession of appropriate skills and
mental or physical fitness.
Accurate - capable of providing a correct reading or measurement, errorless, exactly.
Alertness – a measure of the degree of paying close and continuous attention; wakefulness or
watchfulness. Level of readiness to respond.
Appropriate - being suitable for a particular person, group, community, condition, occasion, and/or
place.
Associated - connected; accompanying; joined with another or others.
Caliper - an instrument used to measure thickness and distances.
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Controlling - to exercise authoritative or dominating influence over; direct.
Determine - to find out or to ascertain the quantity, quality, position or character of something.
Directions - instructions for doing something or for reaching a place.
Elasticity - the property of returning to an initial form or state following deformation. The degree to
which the material returns back to its original position after being stretched.
Elapsed - having passed or slipped by; gone.
Equilibrium - a condition in which all acting influences are canceled by others, resulting in a
stable, balanced, or unchanging system.
Estimate - a rough calculation or one based on incomplete data.
Exert - to use forcefully or efficiently, to apply deligently.
Express - to make known the feelings or opinions, to convey .
Fatigue - the decreased capacity or complete inability of an organ, or a part, to function normally
because of excessive stimulation or prolonged exertion. To tire physically and mentally –totally
exhausted.
Flexibility - capable of being bent repeatedly without injury or damage.
Fuel - a substance that releases energy in the body to be utilized for activity.
Guidelines - a set of standards, criteria, or specifications to be used or followed in the
performance of certain tasks.
Lean body mass - that part of the body including all its components except neutral storage lipid; in
essence, the fat-free mass of the body.
Motor Tasks - work involving or relating to movements of the muscles; the brain functions that
direct purposeful activity.
Perform - to begin and carry through to completion; do, to enact.
Reaction - a response indicating a person's feelings or emotional attitude.
Repeatedly - more than once, again and again, several times.
Site - a place or location.
Stationary - not moving, standing still or fixed.
Stimulation - to increase temporarily the activity of a body part.
Tasks - a piece of work assigned or done as part of one's duties.
Vigor - the exuberant and resilient strength of body or mind; vitality.
CARDIO VASCULAR ENDURANCE
Aerobic - an activity occurring in the presence of molecular oxygen.
Biking - to ride a bike.
Cardiac output - the volume of blood pumped from the right or left ventricle in one minute. Equal
to the stroke volume multiplied by the heart rate.
Deliver - to bring or transport to the proper place or recipient; distribute.
Extraction - the process or act of pulling or drawing out.
Plasma - the fluid portion of the blood which is clear and yellowish containing cells.
Range of motion - the extent of movement of a joint, measured in degrees of a circle.
Specific - special, distinctive or unique.
Toning - a normal degree of vigor and tension in muscle, the resistance to passive elongation or
stretch.
Well rounded - comprehensively developed and well-balanced in a range or variety of aspects.
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By: P.E. Dept. 2009
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