Assignment - Timed Swims, Things to Remember

NAME ______________________________________________________________

Timed Swims500 200 Other Other

Date

Date

Date

Date

Date

Date

Date

Date

Stroke / Skills LearnedDate Things to Remember

STREAMLINE

FREESTYLE

BACKSTROKE

BREASTROKE

BUTTERFLY

OTHER

OTHER

OTHER

I.M. = Individual Medley = Fly, Back, Breast, Free

Saddleback College Name

ASSIGNMENT #1

1. List the five components of Physical Fitness mentioned in the packet. Briefly define each. (10 pts) 1. : 2. : 3. : 4. : 5. :

2. Briefly describe the Overload Concept (2 pts).

3. What does the acronym FITT represent, and what are some suggestions to improve cardiovascular endurance in each area? (6 pts) F = : I = : T = : T = :

4. Briefly describe the Set Point Theory. (2 pts)

5. (3 pts) How many calories are in 1 pound of fat? If you wanted to lose 1 pound of fat in 1 week, how many calories would you have to decrease in your diet or burn off a day? How many pounds of fat is advised to lose per week? and why? 01-0028-003

2 TRUE/FALSE (1 pt each) 6. In order to lose fat and shrink the size of the fat cells one should fast (not eat). 7. It is possible to “spot reduce” (lose fat in predetermined places). 8. It takes practice, consistence and persistence to lose fat. 9. It may take weeks to improve your fitness, but it only takes 3 days (72 hours) to

start to lose it!! 10. Maintaining physical fitness is a life time commitment. 11. To replenish your water, you should drink liquids high in sugar and caffeine. 12. Diets high in protein results in a lot of water weight that is lost. 13. Excess of almost any food will result in the excess stored as fat. 14. The main organ for controlling water is the kidney. 15. Lean Body Mass consists of muscle, bone, organs, etc. It is largely determined by

heredity, level of activity and gender. 16. Diet plans that do not allow for a wide variety of foods will probably not provide an

adequate amount of the essential nutrients your body needs. 17. Heredity has a significant effect on the number of fat cells you have. 18. When no dietary protein is ingested, the body will actually start to burn its own

muscles and organs to acquire the protein it needs.

19. Which could be benefits of aerobic exercise? (circle ALL that apply) (2 pts) a. decrease the risk of Coronary Heart Disease b. may decrease Blood Pressure c. decrease resting heart rate (improvement in the efficiency of your heart) d. increase stroke volume (the amount of blood the heart is able to expelled with each beat) e. increase Tidal Volume (amount of air that passes in and out of the lungs in each breath)

20. Body composition refers to the relationship between the amount of

and . (1 pt)

21. Water is essential for . . . (circle ALL that apply) (2 pts) a. maintaining body temperature b. carrying nutrients to cells c. removing the waste products of metabolic processes d. lubricant

22. The safest and most effective approach to “dieting” involves the combination of a reduction of

and regular . (1 pt)

23. Bilateral breathing in freestyle can benefit the swimmer by . . . (1 pt) a. equaling the stress on the shoulders b. straightening/smoothing out the stroke (especially for ocean swims) c. help for visibility of competitors d. controlling breathing

3

24. For freestyle and backstroke it is important to roll your body in one unit, keeping your head straight in order to use your whole body for leverage and strength and to increase the length of each stroke. TRUE FALSE (circle) (1 pt)

25. Which should enter the water first during the freestyle, the hand or the elbow? (circle) (1 pt)

26. Which should enter the water first during the backstroke, the little finger or the thumb?(circle) (1pt)

27. Use the recently revised Karvonen’s formula to determine your low and high end target heart

rate. Low end = , High end =

SHOW ALL 4 STEPS TO GET ALL POINTS!!!!! (4 PTS)

01-0028-003W/bg

Saddleback College Name

ASSIGNMENT #2

1. List the six nutrients that your body needs to function efficiently. Give a food example of each and list the percentage of your diet that each nutrient should be comprised of. (9 pts) 1. : 2. : 3. : 4. : 5. : 6. :

2. What’s the difference between simple and complex carbohydrates? (2 pts) TRUE/FALSE (1 pt each) 3. Minerals are essential to maintaining the internal chemical balance of the body. 4. Potassium has a function to contract muscles. 5. Sodium maintains the proper water content in the blood as well as the entire body. 6. Calcium functions in the growth and repair of bones and teeth. 7. Iron regulates the blood’s ability to transport oxygen throughout the body. 8. Proteins are long chains of amino acids. 9. Most of the popular protein sources tend to be relatively high in fat. 10. Vitamins act as catalyst and regulators in the body’s processes by assisting the

body in utilizing other nutrients. 11. Water comprises approximately 60% of your total body weight. 12. You should wait until you are thirsty before you drink fluids. 13. If something says it is “cholesterol free” then you are safe and eating it won’t

propose a risk to your health. 14. It is better to get your vitamins and minerals from pills rather than food. 15. The human body manufactures cholesterol in the liver (approximately 1,000

milligrams/day) 16. The best way to check your cholesterol levels and the HDL and LDL is to go to the mall and get tested. 01-0029-003

217. Individuals with cholesterol levels over 265 had 4 times the risk of heart disease

than those with levels under 180. 18. When a vessel becomes so clogged that blood flow becomes restricted or stopped

altogether the following can occur: heart attack, stroke, angina (pain in the chest, throat or shooting pain down the arms).

19. There are 4 calories in 1 gram of protein and carbohydrates. How many calories are in 1 gram of fat? (1 pt)

20. What are the 2 types of vitamins? Give an example of each. Where are they stored? Which can be more toxic if mega doses are ingested? Why? (6 pts)

21. List 4 important functions of water. (2 pts)

22. What is the typical American fat percent? What is the optimal fat percentage you should have in your dietary intake? (2 pts)

23. What is cholesterol and what are its functions in the body? What is arteriosclerosis? (3 pts)

24. What does HDL stand for? Why would you want to increase it? (2 pts)

25. What does LDL stand for? Why would you want to decrease it? (2 pts)

26. List 4 things that affect your level of LDL’s and HDL’s? (2 pts)

27. What constitutes a mile in swimming? (2 pts) 01-0029-002W

NAME _____________________________

RIP CURRENT ASSIGNMENT Please answer the following questions (BRIEFLY) 1. Draw a Rip Current 2. Show with arrows how to safely exit a rip current Waves Waves BEACH 3. List 4 features of a rip current and where they often occur. 4. If someone was in a rip current, what would you do? 5. Before going into any water, who is the first person you should talk to? 6. Why is it dangerous to dive head first into any body of water of unknown depth?