PE 101 - FOUNDATION OF PHYSICAL FITNESS 09231449238

Definition of Terms:
1. Physical Education - an integral part of general education designed to promote the optimum
development of the individual physically, socially, emotionally, and mentally through total body
movement in the performance of properly selected physical activities.
2. Physical Fitness the ability of an individual to perform ones daily task with vigor and
alertness without undue fatigue, with reserve energy to attend to other tasks, with readiness to
meet unforeseen emergencies, and with enough energy for leisure time activities.
3. Physical Activity it involves any bodily movement caused by muscular contractions that
result in the expenditure of energy.
4. Exercise it is a planned program of physical activities usually designed to improve physical
fitness.
5. Warm-up a series of activities that prepares your body for more vigorous physical activities
and helps prevent injuries
6. Cool down light to moderate activity done after a workout to help the body recover.
BENEFITS OF EXERCISE
1.
2.
3.
4.
5.
6.
7.
8.
9.

Improves psychological functioning.

Improves appearance
Increased efficiency of the heart and the lungs
Increased muscle strength and endurance
Protection from lower back problems
Maintenance of proper body weight
Possible delay in the aging process
Reduce the risk of cardiovascular diseases
Reduce stress response

PROBLEMS OF INACTIVITY
1. Obesity
2. Back Pain
3. Tension Syndrome
4. Emotional Instability
5. Hypertension
6. Diabetes
7. Prone to Cardiovascular Diseases
Components/ Parameters of Physical Fitness:
A. Skill-Related Components of Fitness
Contribute to ones ability to perform skills and to participate in enjoyable leisure
activities. Skill-related components are developed after the health-related components.
1.

Speed is the ability of the individual to move from one point to another or one
direction within the shortest time possible.
Activity tests to measure speed:
50-meter Sprint
Double Heel Click
100-meter Dash

2.

Power is the ability to exert or apply a single maximum force within the shortest
time possible.
Strength + Speed = Power
Activity tests to measure power:
Standing Long Jump

Vertical Jump

3.

Reaction Time the length of time that an individual requires to respond to a

stimulus.
Activity test to measure reaction time:
Paper Drop

4.

Coordination is the common denominator of all motor performance

parameters. It involves the nervous system and the skeletal-muscular system and may
be as the smooth flow of movement.
Activity test to measure coordination:
Paper Ball Bounce

5.

Balance a special kind of coordination involves reflexes, vision, the inner ear,
the cerebellum, and the skeletal-muscular system. It is the ability of the individual to
maintain equilibrium in relation to change in body position. Balance can be categorized
into static and dynamic balance.
Static balance involves equilibrium in a fixed position such as standing on one
on a balance beam.

foot or

Dynamic balance refers to the maintenance of equilibrium while moving such as

walking in a balance beam.
Activity tests to measure balance:
One-foot Balance
6.

Balance Beam Walk

Agility generally defined as the ability to change direction quickly and

efficiently while moving as early as possible as full speed.
Activity tests to measure agility:
Shuttle Run
Paper Ball Pick-up

B. Health Related Components

Those components that contribute to the development of fitness and health and
functional capacity of the body will be classified as health-related components. Health-related
components are first developed before the skill-related components.
1. Muscular Strength - ability of the muscle to exert or apply a single maximal force during
contraction to overcome resistance.
Activity tests to measure muscular strength:
Push-ups
Modified Push-ups
2. Muscular Endurance capacity of a muscle or a group of muscle to persist in a localized
muscular effort or capacity of a muscle to exert force repeatedly or to hold a contraction over a
period of time.
Activity test to measure muscular endurance:
Abdominal Curl-ups
3. Flexibility- functional capacity of the joints to move within a normal range of motion (ROM).
It involves the muscular system as well as the bones and joints. Lack of adequate flexibility has
often been linked with low back pain as well as with muscle and joint injuries. An adequate
degree of flexibility is important to prevent injury and to maintain body mobility. It can be greatly
improved by stretching.
It involves four basic movements, namely:
Flexion bending a body segment
Extension straightening a body segment
Abduction moving a limb away from a body
Adduction moving a limb towards the body
Activity tests to measure flexibility:
Sit and Reach
Sit and Reach Wall Test

Shoulder Flexibility

4. Body Composition - refers to the total make-up of the body using the concept of a two
component model: the Lean Body Mass and the Body Fat.
The Lean Body Mass consists of the muscles, bones, nervous tissue, skin,
blood and organs. These tissues have high metabolic rate and make a direct, positive
contribution to energy production during exercise.
Body Fat of adipose tissue represents that the components of the body whose
primary role is to store energy for later use. Body Fats does not contribute in a direct sense to
exercise performance. Body Fat is further classified into essential body fat and storage body fat.
Essential body fat is the amount of fat thought to be necessary for the maintenance of life while
storage body fat contained in the fatty deposits found under the skin and deep inside the body.
Activity tests to measure body composition:
Body Mass Index
Pinch
Waist-Hip Ratio
5. Cardiovascular Endurance
It is the ability of the heart, lungs and blood vessels to supply oxygen and nutrients to the
working muscles efficiently in order to sustain prolonged rhythmical exercises. It is also defined
as the maximum amount of work an individual is capable of performing continuously where the
work involves large muscle groups.
Activity tests to measure cardio-vascular endurance:
Walking Test
Step Test
Cardio - Respiratory Fitness (CRF)
The design of an exercise program must also incorporate four factors, including
frequency of exercise (F), intensity of exercise (I), time or duration of exercise(T), and type of
mode of exercise(T). Such factors (FITT) are important for developing and maintaining
cadiorespiratory and musculoskeletal fitness.
Frequency is a number of times an individual should exercise in a week.
Intensity is the difficulty level of the exercise.
Time is the duration of the exercise.
Type is the mode of exercise.
CRF Guidelines to Exercise Programming
For sedentary and unfit persons, it is recommended that the lower limits of the FITT
principle be utilize, whereas most CRF program tend to engage in exercise of moderate
frequency (three to four times per week), intensity (60 to 70 percent heart rate reserve), and
duration (30-40 minutes). Fitness professionals must understand how each of these factors in the
FITT principle interrelates and how to modify such elements in order to individualize the program.
Recommended Components of CRF Exercise Program:
Frequency (How often to exercise)

Three to five days per week on alternate days

Intensity (How hard to exercise)

60-90% of maximal heart rate

Time/Duration (How long to exercise)

Type mode (What activity to engage in)
swimming,

15-60 minutes (continuous)

Large muscle activity, rhythymic ; biking/
cycling, walking, jogging/running, aerobic
dance (low impact), steps aerobic,
rowing, stair-cimbing

Estimation of Target Heart Rate

Accurate measurement of exercise heart rate is crucial to monitoring exercise intensity.
Although digital heart rate are available and are reasonably accurate, the use of population to
measure pulse rate is a skill encouraged to be performed. Heart rate is defined as the number of
heart beats per minute (bpm).

Proper pulse rate technique at the following sites

Apical site-This is taken at the apex of the heart and can sometimes be felt very clearly
by placing the heel of the hand over the left side of the chest.
Carotid pulse site- This pulse is taken from the carotid artery just beside of the larynx
using light pressure from the fingertips of the first two fingers, not the thumb.
Radial pulse site- The pulse is taken from the radial artery at the wrist, in line with the
thumb, using the fingertips of the first two fingers.
Temporal pulse site- This pulse can sometimes be obtained from the left or right temple
with light pressure from the fingertips of the first two fingers.
Percent of Maximal Heart Rate- One very common and easy-to-calculate way of determining
target heart rate method is the percentage of maximal heart rate method. To use this method of
monitoring, HR max must first be determined from either a maximal stress test, the age adjusted
maximal heart rate formula. (Age-predicted Maximal Heart Rate = 220-Age [years]). The accuracy
of THR is slightly compromised when using the age-adjusted maximal heart rate rather than a
measured maximal heart rate. Also, if a person is taking medication which alters heart rate (e.g.
beta blockers, then measured maximal heart rate must be used.
Step 1: Determine the Resting Pulse Rate (RHR)
Example: 80 Beats per minute
Step 2: determine HR max (MHR) measured from the age-adjusted formula:
MHR

= 220-age
= 220 bpm-17 years old
= 203 bpm

Strep 3: Subtract the RHR from the MHR

MHR

=203 bpm-80 pbm

=123 bpm

Step 4: Convert the percentage of desired exercise intensity

=123bpm *70%
=86.1 bpm
Step 5: Add the RHR to the MHR to get the training effect level
THR
=86.1 bpm + 80 bpm
=166.1 bpm
EVALUATING SKILL- RELATED FITNESS COMPONENTS
1. Speed Test
Double Heel Click. With the feet apart, jump up and tap the heels together twice before
you hit the ground. You must land with your feet 3 inches apart.
2. Agility Test
Paper Ball Pick-up. Place two wadded paper balls on the floor 5 feet away. Run, pick up
the first paper ball and return both feet behind the starting line. Repeat with the second
ball. Finish in 5 seconds.
3. Balance Test
One Foot Balance. Stand on one foot, press up so that the weight is on the ball of the
foot with the heel off the floor. Hold the hands and the other leg straight out in front for 10
seconds.
4. Power Test

Standing Long Jump. Stand with toes behind the line. Using no run or hop step, jump
as far as possible. Men must jump their height plus 6 inches. Women must jump their
height only.
5. Coordination Test
Paper Ball Bounce. Wad up a sheet of notebook paper into a ball. Bounce the ball back
and forth between the right and left hands. Keep the hands open and palms up. Bounce
the ball 3 times with each hand, alternating hands for each bounce.
6. Reaction Time Test
Paper Drop. Have a partner hold a sheet of notebook paper so that the side edge is
between your thumb and index finger, about the width of your hand from the top of the
page. When your partner drops the paper, catch it before it slips through the thumb and
finger. Do not lower your hand to catch the paper.

EVALUATING HEALTH - RELATED FITNESS COMPONENTS

1. Body Mass Index ( Body Composition )
It is used to evaluate your weight.
Formula:
BMI = W (kgs.)
H (m2)
2. Step Test ( Cardio-vascular Endurance )
Material: 12 - inch bench
a. Step up and down on a 12-inch bench for 3 minutes at a rate of 24 steps per minute.
One step consists of four beats - that is, up with left foot, up with the right foot,
down with
the left foot, down with the right foot.
b. Immediately after the exercise, relax and do not talk.
c. Locate your pulse and five seconds after the exercise ends, begin counting your
pulse for 60 seconds.
3. Abdominal Curl - ups ( Muscular Strength )
Materials: meter stick and mat
a. Lie on the floor and bend the knees.
b. Measure 5 inches from the buttocks to the heels of the performer.
c. Cross the arms in front of chest.
d. Raise the upper body and let the forearms touch the legs/lap and return to
starting position.
f. Repeat as many as possible.
4. 90 Degree - Push ups ( Muscular Endurance )
Materials: mat
a. Lie face down with hands outside the shoulders, with back and legs straight.
b. Lower the body until the elbow is bent ninety degrees or right angle.
c. Repeat as many as possible.
5. Modified Push - ups ( Muscular Endurance )
Materials: mat
a. Support the body in a push - up position from the knees with hands outside the
shoulders, with back and legs straight.
b. Lower the body until the elbow is bent ninety degrees or right angle.
c. Repeat as many as possible.
6. Shoulder Flexibility ( Flexibility )
Materials: meter stick/ruler
a. Raise your right arm, bend your elbow, and reach down across your back as
far as possible.
b. At the same time, extend your left arm down and behind your back, bend your
elbow up across your back, and try to cross your fingers over those of your
right hand.
c. Measure the distance to the nearest half-inch. If your fingers overlap, score as
plus. If they fail to meet, score as minus, use zero if your fingertips just touch.
d. Repeat with the left arm.
7. Sit and Reach Wall Test ( Flexibility )
a. Remove shoes and sit facing the wall.

b. Keep feet flat on the wall and knees straight.

c. Reach forward and touch the wall and hold for 2 seconds.
PRINCIPLES AND METHODS OF PHYSICAL FITNESS TRAINING
Training is a systematic method of physical conditioning. Before an individual perform an
activity, he should know the guidelines in doing the activity.
Training is defined as a systematic process of repetitive, progressive exercise of work,
involving the learning process and acclimatization.
The basic training principles help coaches to design program that are specific and safe for
an individual athlete. The training principles outlined below will appear to focus mostly on fitness
training but the majority will also apply to technical, tactical and psychological training.
A. INDIVIDUAL DIFFERENCES Performers respond differently to the same training. This is
due to factors such the individuals state of training, the characteristic athletes have inherited from
their parents, their personal commitment and their level of physical and mental maturity, their
sexes and age levels.
No two individuals are exactly alike. All individuals have different performances, fitness
attributes, lifestyles, nutritional preferences, and they respond to exercise and its physical and
social environments and their own unique way. It is therefore essential that the exercise programs
caters to these individual needs and preferences.
B. ADAPTATION Is the way the body responds to the training program. The parts of the body
that are actively stressed during exercise adapt to those stresses, leading to an increase in
performance.
C. OVERLOAD- Indicates that doing more than the usual is necessary if benefits are to occur.
In order for the muscles (including the heart muscles) to get stronger, it must be overloaded or
worked against a load greater than the usual. It relates to the principle of used in that your energy
systems must be stressed beyond their normal levels of activity if they are to improve. For the
bodys systems to make these adaptations, they must be overloaded. Just taking part in an
activity will not cause any improvements in fitness, as the body will not be stressed to a greater
extent than normal.
For physical activity to be effective, it must be done with enough intensity, frequency and
duration.

Intensity ( how hard ) it is defined as the difficulty level or how vigorous and
exercise should be. This is probably the most critical of the different factors that determine the
amount of positive physical change to take place.

Frequency (how often) it is the number of times one should exercise in a week.
According to studies, for one to achieve something out of ones physical fitness activity, one
should exercise at least 3-4 times in a week. Increased frequency may be necessary for
those training for competition.

Duration (how long) the length of time at which the exercise program is executed.
An average work-out will last between 15-45 minutes to an hour. The intensity of an exercise
is inversely proportional to the duration. As the intensity increases, duration decreases and
vice versa..

D. PROGRESSION As one reaches their fitness potentials, the rate of improvement begins to
plateau. The overload imposed on an athlete must be progressive. If a training program stays at
the same intensity for a whole year, adaptations will only be evident at the beginning, as after this
the body will no longer be overloaded.
For the initial stage of training, the habitually sedentary individuals should have a mild
to moderate entry into the program. As the body begins to adapt to the exercise routing, the
intensity, duration, and or frequency may be increased so as to keep up with the improvement of
the body.
It is important to progress slowly, as too rapid progression may contribute to the
development of overuse injuries.

E. REVERSIBILITY- The adaptation that take place as a result of training are all reversible.
Adaptation to endurance training can be lost more quickly than it takes to achieve them while
strength gains are lost more slowly. The principle of reversibility is another way of stating the
principle of disuse. If your energy systems are not utilized, it deteriorates to a level congruent to
your level of activity. It indicates that disuse or inactivity results in loss of benefits achieved in
overloading.
In order to maintain a desired level of fitness, you need to continue to provide an exercise
overload. Unfortunately, we cannot bank fitness neither can we store fitness.
The principle states that if an individual stops to exercise, the body returns to its initial
level of fitness.
F. SPECIFICITY In order for a training program to be effective it must be specific for the sport
and position of the performer. It indicates that you must train specific energy system and specific
muscle groups in order for them to improve.
2 Types of Specificity

Metabolic Specificity- involves training a specific energy system.

Neuromuscular Specificity involves training specific muscle group.
Special Considerations:

The program must be specifically planned in terms of the sports itself.

The program must be geared specifically to the individual using it.

G. RECOVERY It is during the recovery sessions that the adaptations to training take place.
Recovery sessions may not necessary means complete rest. Periods of lower intensity activity
will allow the body to adapt without increasing the stress placed on it. These periods are excellent
opportunities for work on technique and tactics.
It refers to the amount of time the body should be allowed to rest and recover from
fatigue before the next activity begins.
H. VARIATION Refers to the need of the body to undergo changes. If training programs are
repetitious, athletes can soon become bored and lose their motivation.
I. EXERCISE PRECAUTION Prior to undertaking an exercise program, some precautions
should be followed:

Medical Examination
Warm-up

J. TIME PATTERN Exercises should be done anytime of the day when it is convenient for the
individual and it should be governed by the preference and the timetable of the individual.
However, exercising one (1) or two (2) hours after a heavy meal is not advised
because it may result to indigestion. Digestion takes place one to two hours after a heavy meal,
where blood and oxygen is needed for good digestion. If an individual exercises at this time, the
exercised muscles will also demand more blood and oxygen supply. As a result the blood and
oxygen needed for digestion will not be enough, thus, indigestion may likely be experienced.

OVERVIEW OF PHYSICAL FITNESS TRAINING PROGRAMS

A. CALISTHENICS
Exercises performed without equipment which may be static or dynamic. Static
calisthenics are movement without bounces. It is flexing or extending of a body part to the limit
of its range of motion and holding it in that position. These are stretching exercises with basically
develop flexibility. Dynamic calisthenics are movements which will require repetitious bounces
or movements where muscular endurance is basically developed.
B. PULSE-RATED SYSTEM
A training system which raises an individuals pulse rate from Resting Pulse Rate (RPR)
to his Training Pulse Rate (TPR) or 60 % of his Maximal Heart Rate (MHR).

C. CIRCUIT TRAINING
This type of program consists of a number of stations where the individual performs a
given exercise, usually within a specified time. Once the exercise is completed at one station, the
individuals moves rapidly to the next station, performing another exercise also within a prescribed
time period. The circuit is completed once the individuals performs the exercises at all stations.
Regardless of which sports the circuit are designed for, they should consists of between
6-15 stations, requiring the total time of between 5 and 20 minutes to complete.
There are several advantages to circuit training, It is flexible, it can be designed to suit
your own needs and level of fitness; you may designed your own circuit training to concentrate on
muscular and cardio-respiratory endurance, or strength, or flexibility or a combination of any of
those.
The following a sample of a circuit training program:
Station 1:
Station 2:
Station 3:
Station 4:
Station 5:
Station 6:

Jumping Jacks
Bent-knee sit-ups
Push-ups
- 10x
Toe-touches
Slide stretches
V-sits

- 16x
- 10x
- 16x
- 16x
- 10x

D. WEIGHT TRAINING
One of the most efficient and systematic methods of increasing strength is by training or
lifting of weights. It is now generally accepted that progressive use of weights properly prescribed
aids in the development of muscular strength, muscular endurance, muscular power, and
flexibility.
Weight training is a noncompetitive activity that involves using a resistance to improve
muscular strength, muscular endurance and flexibility.
Here are some basic weight training exercises and the major muscles developed:
1.
2.
3.
4.
5.
6.
7.
8.
9.

Bicep Curl ____________________ Biceps

Triceps Extension ______________ Triceps
Leg Curl ______________________ Hamstring
Leg Extension _________________ Quadriceps
Bench Press ___________________ Pectorals, Deltoid
Calf Raise _____________________ Gastrocnemius, Soleus
Lat Pull Down __________________ Latissimus Dorsi
Lateral Arm Raise _______________ Deltoids, Trapezius
Side Bend _____________________ Obliques

There are three basic weight training or resistance exercises namely:

Isotonic Exercise It is performed against resistance while the load remains constant,
with resistance varying with the angle of the joint.
Isometric Exercise It is a contraction performed against a fixed or immovable
resistance, where tension is developed in the muscle but there is no change in the length of
the muscle or the angle of the joint.
Isokinetic Exercise It is a contraction in which the muscles contracts maximally at a
constant speed over a full rage of the joint movement against a variable resistance. Isokinetic
means equal motion, which interpreted to mean equal rate of motion or equal speed.

THE EFFECTS OF PHYSICAL ACTIVITY ON SELECTED BODY SYSTEM

A. CIRCULATORY SYSTEM

General Function- The primary function of the circulatory system may be stated in one simple
word- transport. It is often referred to as the carrier organ or sometimes alluded to as the river
of life. This label is quite appropriate for should a malfunction or body supply to the tissue occur,
the person is headed for trouble. Brain cells die in two minutes if deprived of nourishment that
long.
1. Increased Heart Rate- The normal heart rate of a person is from 60 to 90 beats per
minute. The average heart rate under resting conditions is about 78 beats per minute for
men and 84 beats per minute for women. During sleep the pulse rate may be as low as
60 beats per minute, or it maybe beyond 150 beats per minute during vigorously
exercises.
2. Increased Blood Pressure Another phenomenon that occurs during exercises is the
rise of blood pressure. Blood pressure is simply the force exerted by the flowing blood
against the walls of the arteries and is responsible for making the flow of blood from one
point to other along the circulatory system.
Recovery after exercise After exercise the heart rate returns again to normal. Recovery,
however, depends upon:
The intensity of exercise (increasing the intensity of exercise lengthens the
time required for recovery; very exhausting exercise takes more time to return to normal;
sometimes requiring as long as 1-2 hours), and
Physical condition of the individual (men in good physical condition
normal heart rate more rapidly than poorly trained subjects).

recover their

B. RESPIRATORY SYSTEM
General Function - The respiratory system affects the exchange of gases between you and your
environment through the medium of the lungs. This is called respiration of breathing. Simply
stated, breathing is the flow of air in and out of the lungs. When you breathe in, it is called
inspiration and expiration when you breathe out.
1. Increased Rate and Depth of Breathing. One of the most immediate effects of
exercise is the automatic increase in the rate and depth of breathing called pulmonary ventilation
by the physiologist. This increased extent of breathing is a normal response of the body to supply
the greater amount of oxygen demanded by the working muscles and eliminate the increased
concentration of carbon dioxide in blood.
2.Increased Minute Volume. Is the amount of air taken in by your lungs during one minute.
Normally you breathe about 16 times a minute about half liter of air each time. This amount only
partially inflates your lungs but if you take a good deep breath, you can hold eight times as much.
At rest the average intake is 8 liters a minute. During strenuous work, this may go as high as 115
liters or more per minute.
3. Increased Oxygen Requirement (Utilization). Even when resting, tissues require a
continuous supply of oxygen and the continuous removal of carbon dioxide. Exercise increases
both these needs, for laboring muscles burn oxygen rapidly and pours out waste carbon dioxide,
so that the overall level of respiratory action must be adaptable to changing metabolic
requirements of the body.
C. MUSCULAR SYSTEM
General Function Just as most of the other systems of the body have more than one function,
the muscular system is also responsible for several jobs. Muscles are composed of thousands of
fiber or cells that serve as their structural units. They are grouped into three (3) broad classes,
namely:
Skeletal muscles -(striated or involuntary muscles) move the joints of the bones to which
they are attached. They make it possible for humans to move. These muscles are capable of
performing a wide variety of movements depending on the type of joint and muscles involved.
The skeletal muscles perform at least four (4) distinct functions: 1) they give specific shape to the
different parts of the body; 2) they produce locomotor movements; 3) they serve as postural
support; and 4) they produce heat during periods of cold stress.
It is also important to recognize that the muscles are also responsible for producing most
of the body heat and for maintaining body posture.

Cardiac muscles (heart muscles) cause the heart to beat and move the blood through
the circulatory system. Its main function is to pump out blood to supply oxygen and nutrients to
the different parts of the body.
Smooth muscles (unstriated, visceral or involuntary muscles) serve as a lining to the
digestive tract and certain other internal organs which move materials through the internal hallow
organs (intestines and ducts)
1. Muscle pain. -Muscular pain commonly occurs during exercise, whereas soreness and
stiffness usually appear some hours later. It is well known that when muscle are forced to worked
without adequate blood supply (for example, rapid flexion and extension of the fingers with the
circulation excluded by a blood pressure cuff) severe pain results.
2. Muscle Fatigue. -the muscle fails to respond even to the strongest stimulation; that is,
its irritability is completely lost. This diminished capacity for response that results from previous
activity is called fatigue.
3. Muscle Stiffness. Fluid collects in muscles during activity and a number of hours may
be required for its reabsorption into the blood stream. The resulting swelling of the muscle causes
it to become shorter and thicker and more resistant to stretching. This gives rise to a sensation of
stiffness when the muscle is stretched during the contraction of antagonistic muscles.
D. Excretory System
General Function. The excretory system, composed of the kidneys, skin, respiratory system,
and digestive tract, is concerned with the removal of waste products from the body. Exercise
helps to keep the digestive and excretory organs in good conditions.
1. Decrease in Urine. During strenuous exercise the amount of urine is greatly diminished
because some of the water in blood plasma transfer to the tissues and blood in the kidneys is
diverted to active muscles. With loss blood being filtered by the kidneys resulting in less urine
produced, sweating is instead increased.
2. Loss of Water and Salt. Increased sweating during exercise not only results in loss
body moisture but also body salts (chlorides). The volume of perspiration released by the body
varies from one half liter on a cool day to as much as 2 to 3 liters on a hot one. While doing
maximum work at high temperatures, some persons could excrete from 3 to 4 liters of sweat in
one hour.
3. Loss of Vitamins and Minerals. Vitamin C (ascorbic acid) is present in sweat. It is
therefore, recommended that the diet of men engaged in activity associated with sweating, or
those working in the heat should include larger amounts of food containing Vitamin C that are
included in regular diets.

mcparas

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2. Immediate Effects of Exercise:

GOOD LUCK

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