PERSONAL SURVIVAL

1
PERSONAL SURVIVAL WELLNESS UNIT REVIEW
2
5 Health Related Components and definitions -
Muscular Strength - Muscular Endurance -
Cardiovascular Endurance - Flexibility - Body
Composition 6 Skill Related Components -
Agility - Power - Speed - Reaction Time -
Coordination - Accuracy - Balance
3
WHAT IS MAXIMUM HEART RATE (MHR)? HOW DO YOU
CALCULATE YOUR MAXIMUM HEART RATE? 220
age WHAT IS RHR? Why is it important in
calculating THR? WHAT IS TARGET HEART RATE? HOW
DO YOU FIGURE OUT SOMEONES TARGET HEART RATE FOR
AN INTENSITY LEVEL OF 60 MHR?
4
FITT PRINCIPLE (frequency, intensity, time, and
type) PRINCIPLES OF TRAINING - Specificity -
Overload - Progression 3 Parts of a Workout
include - Warm up (purpose and how much
time) - Cardio phase/activity - Cool down
(purpose and how much time)
5
2 TYPES OF EXERCISE - ANAEROBIC (give examples
and definition) - AEROBIC (give examples and
definition) Which type do you need to improve
cardiovascular endurance?
6
List and define the functions of 6 nutrition
categories - Water - Carbohydrates -
Protein - Fat - Vitamins - Minerals How many
calories are in each gram of FAT, PROTEIN, and
CARBS? How many calories equals one pound of
fat? 3500 Nutrition labels are based on how many
calories per day? 2000-2500 What must be located
on all food labels? Ex. Serving size What
percent of daily diet should these nutrition
categories supply? - protein(10-20) - fats
(20-30) - carbohydrates (50-60)
7
Fat soluble vitamins are A, D, E, K Water
soluble vitamins like Vitamin C need to be
consumed everyday because ??? Define Metabolis
m Basal metabolic rate Calories Nutrition Cal
oric intake and expenditure
8
EATING DISORDERS DEFINE ANOREXIA
NERVOSA BULIMIA OVER EATING / BINGE EATING WHAT
ARE SIGNS OR SYMPTOMS OF SOMEONE WHO MAY BE
ANOREXIC? - Pale skin - loss of hair - does
not eat meals - talks about weight a lot - wears
baggy clothes - depressed - significant loss of
weight
9
WHAT IS HEART DISEASE? - Types of heart
disease - Preventions Causes WHAT IS
OBESITY? - What are the major causes of obesity
in America? - What are some ways to prevent
obesity? - Obesity contributes to what major
diseases or risk factors?
10

• FOR SOMEONE TO MAINTAIN AN IDEAL BODY WEIGHT,
  CALORIC INTAKE MUST EQUAL CALORIC EXPENDITURE!!
• BENEFITS OF EXERCISE
• Feel good
• Helps with self esteem
• Prevents health risk factors like diabetes and
  heart disease
• More energy throughout the day
• Helps you sleep better at night
• Improved cardiovascular system
• Improves respiratory system
• Helps you look good
• Burns calories