Physical fitness and its components

Physical fitness is made up of several components. These can be grouped into two broad categories: skill- related and health - related.

Skill- related components of fitness are the ones that athletes in particular try to improve with exercise. These components include the following: agility, balance, coordination, power, reaction time, speed.

Health- related components. The health- related components of fitness are the ones that all people need and should work to develop and improve. These components include the following: flexibility, muscular strength, muscular endurance, cardiovascular fitness, body leanness.

Principles of exercise

 To get the maximum benefit from any kind of exercise, it is necessary to understand four basic principles: specificity, overload, progression, and regularity.

Physical fitness is definitely worth the effort. When you exercise regularly, you feel better and look better. At the same time, you probably will also feel more relaxed and energetic. Exercise not only can improve your life expectancy, especially by reducing the risk of developing heart disease, it also can slow the aging process and keep you fit and healthy longer.

 

1. What are physical benefits of benefits?
2. What are psychological benefits of exercise?
3. State the components of physical fitness?
4.  What are the principles of exercise?

5. Student’s project: Make up a plan of morning warms up suitable for everybody.

TEXT B

Read the text and think of the problem of healthy eating in your country.

NUTRITION

In the crazy cosmetic world in which we live, the thing we neglect all too often is nutrition. To look good is to be healthy, how dangerous this attitude can be. To merely dress the part on the outside only helps to disguise the truth, that our insides probably need some alterations.

With my nutritional advise you are steered clear of fly by night "fad" diets and will obtain sound information and guidance to assist your fitness goals. I will show you the way to a life of eating pleasure without sacrificing the health of mind and body. We all want to be lean; let's get our bodies clean. Food supplies three fundamental body needs:

• the need for energy

• the need for new tissue growth and tissue repair

• the need to regulate metabolic function

These needs are met with nutrients in the forms of carbohydrate, protein, fat, water, vitamins and minerals. The optimum diet contains adequate amounts of each of these nutrients. While standards are set. to assure proper nutrition, diet also aids in the prevention of disease (heart disease, stroke, cancer). Being aware and keeping a balanced ratio of what you eat will get you on the right track. A diet of 48% complex carbohydrate, no more than 30% fat, (10% saturated) decreasing sugar to 10% and protein at 12% should help the average person to stay healthy. Training diets will differ slightly as individual needs change with the onset of vigorous exercise. The higher energy and recuperation needs should be met with a higher proportion of carbohydrate, 60 — 70%. To compensate and balance you should reduce the amounts of fats and sugar.

Breakfast, lunch and dinner with a nutritious snack is a good prescription for good health. Eating late at night makes weight control difficult — watch those late night frozen pizzas! While "junk" food is not of particular nutritional value, it can have tremendous psychological benefit. A program, which totally restricts certain food, is often too fragile for many to follow. Just remember excess within control. If you are able to sustain good eating habits 85% of the time, you are doing well. It is the balance of your total intake you must keep in mind, not just that single piece of cheesecake!

1.Do you pay attention to what and when you eat?

2. What type of food do you prefer?

3. What are the rules of proper eating? 

Writing: Fast food restaurants have become very popular. But not everyone thinks they are a good idea. Here are some arguments in favour and against fast food restaurants. Which of them do you support? Can there be of any more pros and cons?

For	Against
The service is very quick	The food contains a lot of fat and is  unhealthy
The restaurants are usually very clean	The food is not cheap, especially for young people
The atmosphere is informal	The restaurants create much litter
Fast food restaurants are the same everywhere so you know exactly what you want	The material which is often used foe fast food cartons takes centuries to decay and contains dangerous elements
?	?
?	?

TEXT C

“ Eating habits are effected not only by health considerations but by finances and fashion, as well.” Read the text and discuss with reference to eating habits in your country.

 

DO YOU EAT THE RIGHTFOOD?

What do we mean by a well-balanced diet? This is a diet that contains daily servings from each of the basic food groups: meat, vegetable and fruit, milk, bread and cereals. There's no doubt that food tastes and preferences are established early in life. No one is born a "sugar freak" or a salt craver. An incredible statistic is that between 30 and 50% of all the calories eaten each day are consumed in the form of between-meal snacks. Unfortunately, the usual between-meal foods are low in nutritive value and too high in calories and refined sugar. Some excellent snacks that should always be available are plain-yogurt, carrots, pieces of apple, cheese and natural fruit juice. Eating yogurt as a snack food is far healthier and more nutritionally sound than eating so-called "junk" food, which is less nutritious and too high in sugar and calories. Salted peanuts seem to be the least popular snacks today.

People who diet know that if they stick to a low fat, high-fibre intake they will be able to eat well without putting on weight. Instead of going on crash diets they are learning to educate their stomachs by eating sensible food. They can still enjoy chocolates and cream cakes once a week or so, but they know they have to cut down their intake slightly the next day.

Research is indicating that "we are what we eat". Recent work shows that Italians, who tend to eat lots of fresh fruit and vegetables that contain vitamins С and E, have low levels of heart attacks. Scots, however, tend to have a diet that is high in animal fat and low in fibre. Heart disease is a widespread problem in Scotland.

Now, evidence shows that it is especially vitamins С and E, which control the probability of attacks of angina — the severe chest pains that are usually a warning of heart disease.

1. Have you ever start dieting?

2. What type of diet it was?

3. What were the reasons?

4. Describe your ration.

5. Did it work?

TEXT D