KFUPM – PE Dept. 1

KFUPM – PE Dept. 2

Table of Contents

1 General Personal Health

4

Teeth 4 Skin 5 Feet 5 Clothes 6 Sweat

6

2 Nutrition

7

Balanced Diet 7 Food Ratio 7 Nutrition Chart 8

Water 9

MyPyramid

10

3 General Health and Fitness Physical Fitness

10

- Health related fitness components Body Composition

10 10

Cardio Respiratory Endurance Muscular Strength Muscular Endurance Flexibility

- Skill related fitness components

11 12 12 13

14

4 CPR- Cardio Pulmonary Resuscitation AED- Automatic Electrical Defibrillator

15

5 Glossary of Words

19

6 References 23

KFUPM – PE Dept. 3

Preface

The preparatory health education in the PE 001 course offers an insight into

personal general health, fitness and nutrition. The health issues related to the body

like taking care of one’s skin, feet, teeth and wearing appropriate clothing are dealt

with in general. The basics of nutrition and monitoring of the diet are explained.

Information relating to physical fitness, its components and its effect on health are

explained in detail. Another important aspect of life-saving, CPR, is described in

detail along with its practical implementation and the safety measures to be adopted

while administering it to save the life of a person

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Recommendations

Brush teeth twice a day with a medium tooth brush (soft bristle) for at least 3-5 minutes

Change the tooth brush once every 90 days and use toothpaste that contains fluoride.

Wash the mouth after eating especially sugary foods.

Do not smoke or chew tobacco.

In case of tooth ache, gum bleeding or irregular, broken teeth visit a dentist immediately.

Do take medicine without consulting your doctor.

Eat plenty of crunchy vegetables and fruits.

Have a regular check up every 6 months.

Do’s Don’ts

Eat a balanced diet Take regular exercise Develop a positive attitude to life

Smoke consume soft drinks Misuse drugs

GENERAL PERSONAL HEALTH

WHO Health Definition: Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity

Taking care of your clothes, sweating and essential parts of the body like teeth, skin, feet and their related aspects is essential for maintaining GOOD health.

TEETH

They are a precious gift of “ALLAH” for chewing and intake of food. There are 32 teeth in an adult.

ACTIVITY

FOOD

NUTRITIONAL SUPPLEMENT

KFUPM – PE Dept. 5

Recommendations

Take a shower once or twice a day; persons involved in physical activity should wash after every activity.

Dry the skin with a clean towel; avoid sharing the towel and soap.

Use sun screen lotion in summer and cold cream during winter.

Do not rub, or scratch the skin if you have a skin problem

In case of burns, dip the affected part in cold water.

Recommendations .

Wash feet with soap and warm water as they remove dead skin, fungus, bacteria and reduces smell.

Dry feet with a soft towel especially between the toes.

SKIN

Outermost covering of the body

Contains thousands of cells, hundreds of sweat glands, oil glands, nerve endings and blood vessels.

Cells are replaced every 28 days.

Protects our bones, muscles, nerves, blood vessels and the tissue against injury.

Controls the loss of fluids like blood and water.

Helps in altering body temperature through sweat.

FEET

Carry the body’s weight and help in motion. There are 250,000 sweat glands in the foot. Better foot arch means more agility and

balance Signs of foot trouble

Pain & swelling

Excessive dry skin

Thickened or discolored nails

Redness & unusual sensation

FEET

Causes of foot trouble • Heart trouble, diabetes & kidney disease • Problems of legs, hips and back • Mineral, vitamin & iron deficiency • Tight-fitting shoes

KFUPM – PE Dept. 6

Cut nails properly and regularly.

Use a foot bath before entering the swimming pools and wear sandals in public showers,

Take care of corns and blisters by wearing protective padding.

Wear the right size shoe and wash them every 15-20 days.

Running shoes should be discarded after 200 to 400 miles of use.

Avoid using hard surfaces and use sponge in the heel region to avoid heel spurs.

Recommendations

Wear loose clothes and avoid skin tight clothes. Choose cotton clothes.

Clothes can get stained and dirty, so change them often.

Change wet clothes immediately after exercise as the bacteria in the wet area works faster

Wear under garments and wash them regularly as they collect dead cells, sweat and other stains.

If you like to wear the same clothes the next day, hang them in the air / sun

Change socks everyday or every session and wash them in warm water.

Socks should be loose fitting as tight socks stop blood circulation.

CLOTHES

Cover the body & protect it from the external environment

Ensure constant temperature control Enhance the personality of an individual

SWEAT It is perspiration, containing dirt, dead cells and

bacteria with salt and water. Skin contains thousands of sweat glands It is a means of temperature control because

of its cooling effect. 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 exercise & emotional stress. Profuse sweat occurs during heart attack,

malaria, fever, and low blood sugar. 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.

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Recommendations

Wash sweat away with soap and water especially in the armpits and pubic region.

Use a towel while practicing in a gym to wipe away your sweat and also to remove the sweat on the surfaces of equipment which may cause infection.

Always change clothes immediately after exercise.

Drink plenty of fluids, water and juices. Take a shower frequently with cold water.

Recommendations

Maximum calorie intake should not exceed one’s current body weight (Kilograms) multiplied by 24. If your weight is 100 Kg, you need around 2400 Kcal daily.

To lose weight, do an hour’s walking daily and reduce consumption by 500 calories daily.

Do not go below 1000 calories per day at any time.

Food Ratios Grain & cereal -40%, Vegetable & fruit - 35%, Dairy products - 10%, meats -10% other foods -5%

Nutrition Process of providing or obtaining the food

required for health and growth. There are six different types of nutrients:

Carbohydrates, Proteins and Fat called Macronutrients (Energy resources)

Water, Vitamins and Minerals called Micronutrients

Calorie: The energy 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.

PROTEINS

CARBOHYDRATES VITAMINS & MINERALS

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Nutrient & Requirement

Definition Source Use

Carbohydrates (around 55% of total energy)

Carbohydrates are the body's main source of energy. They are called carbohydrates because, at the chemical level, they contain carbon, hydrogen and oxygen

Grains, beans, peas, bread, rice and potatoes, sugar, fruits, vegetables and honey

Energy

Proteins (10-15 % or 1gm/kg body weight)

Proteins are the building blocks of life. Every cell in the human body contains protein. The basic structure of protein is a chain of amino acids

Eggs, milk, meat, chicken, fish, Soya bean, pulses, cereals, nuts

Body building, maintaining and repairing of cells of the body

Fats (30% or 10-20gm/day)

Fats, also known as triglycerides, are esters of three fatty acid chains and the alcohol glycerol.

Saturated fats: Beef, lamb, chicken, shell fish, egg yolks, cream, butter, chocolate. Unsaturated fats: Cashews, olives & olive oil, peanuts.

Energy, cushion and protection for organs, gives insulation against cold

Vitamins

Organic compounds essential for growth & development- 2 types: fat soluble- 4 (A, D, E, K) & water soluble: 9 (8 Vit. B, 1 Vit. C)

Carrots, cheese, milk, cod liver oil, Fruits, green leafy vegetables, coffee, green tea, sunlight, egg, butter, Whole grains, legumes, poultry, nuts, dried fruits,etc.

Eyesight, blood clotting, bone formation, antioxidants, metabolism, calcium absorption, nerves, teeth, resistance power, reduces ageing process

Minerals An element or chemical compound that is normally crystalline. Two types: major dietary elements & minor or trace dietary elements

Milk, green leafy vegetables, dried fruits, drinking water, white rice, Meat, fish, eggs, nuts, , table salt

Bones, teeth, Hemoglobin, Synthesis of thyroid

Nutrition Chart

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Advice and Suggestions for Food

DO’s DON’Ts

Choose quality of food rather than quantity Add table salt to your food

Eat a balanced diet Eat fatty foods, junk foods, oily foods, fried foods and red meats

Take small meals, preferably 5 -6 meals with a gap of 2 to 3 hours.

Eat preserved foods as they may cause cancer

Eat plenty of green vegetables at least 4 times a day

Over eat especially at night

Eat fruits at least 4 times a day preferably fruits rich in vitamin C

Have dinner after 7 pm

Drink at least 8 glasses of water in a day Consume more calories than your output

Choose foods with low calorie counts Consume less than 1000 calories a day

consume a maximum of 2 tea spoons of sugar in a day

Eat white meats, chicken without skin & fish not more than 90 grams per serving

Drink fresh fruit juice every day

WATER Water makes up 50-70% of body weight. It stabilizes body temperature, carries nutrients to cells and takes out waste.

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.

KFUPM – PE Dept. 10

General Health and Fitness .

1. Health Related Fitness Components

i) Body Composition ii) Cardio Respiratory Fitness iii) Muscular Strength iv) Muscular Endurance v) Flexibility

Physical Fitness: The ability of an individual to carry on daily tasks with energy and readiness without getting extremely fatigued. Fitness is divided into two components 1. Health related fitness components 2. Skill related fitness components

Body Composition It describes the percentage of fat, bone, muscle and other tissues in the human body. For example, two people of same height and weight may look completely different from each other because they each have a different body composition.

MyPyramid

KFUPM – PE Dept. 11

Body composition is stated 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.

The Body Mass Index (BMI) 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.

Classification of BMI categories, Waist circumferences and associated disease risks

BMI Category Waist less than or equal

to 40 in. (102 cm) Waist greater than 40 in.

(102 cm)

18.4 or less Underweight N/A N/A

18.5 - 24.9 Normal N/A N/A

25.0 - 29.9 Overweight Increased High

30.0 - 34.9 Obese class I High Very High

35.0 - 39.9 Obese class II Very High Very High

40 or greater

Obese class III Extremely High Extremely High

Body fat can be measured by the following methods: 1. Skinfold caliper 2. Bioelectrical Impedance 3. Hydrostatic weighing 4. DEXA (Dual Energy X ray Absorptiometry 5. Bod Pod

Tests for Assessing Cardio Respiratory Endurance 1. VO2 Max 2. Step Test 3. 12 M walk and run test 4. Multi stage shuttle run

CARDIO RESPIRATORY ENDURANCE Cardio respiratory endurance is the ability of the heart, lungs and blood vessels to deliver fuel and oxygen to working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen Recommendations

Exercise continuously without break for 20 minutes or more.

Do not stop during exercise.

Do running, biking, swimming, skating. Jumping exercises & aerobic exercises

which help to develop endurance.

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Benefits of Cardio Respiratory Endurance 1. Increases Heart Size 6. Increases Blood Plasma Volume 2. Decreases Heart Rate 7. Increases Stroke Volume 3. Increases Cardiac Output 8. Improves Oxygen Extraction 4. Better Blood Flow & Distribution 9. Lowers Blood Pressure 5. More Efficient Lung Function

Muscular Strength It is the capacity of a muscle to exert force against a resistance. Muscular strength is also defined as the ability of your body's muscle to generate force in a short period of time.

Strength is crucial for optimal performance in daily activities such as sitting, walking, running, lifting and carrying objects, doing house work, or even for the enjoyment of recreational activities. Those with lower levels of strength run a greater risk of injury when lifting or engaging in physical activities. Weighting training or resistance training are the most efficient means of improving the strength of the muscles.

Benefits of muscular strength

Improved body composition, muscle growth, and metabolism. Effectively designed strength training programs stimulate muscle growth, burning additional calories and lowering the amount of fat on the body.

Improved physical functioning. The neuromuscular adaptations to strength training enable one to perform tasks with less physiological stress.

Decreased risk for osteoporosis and osteoarthritis. Weight training will increase bone density. Increased bone density reduces the chances of bone fractures and bone degeneration.

Strengthens the muscles which are supporting the joints resulting in the significant reduction of joint pain and inflammation.

Muscular Endurance: Muscular endurance is the ability of a muscle or group of muscles to withstand repeated contractions against a resistance for an extended period of time. It is also defined as the capacity of a muscle to exert a force repeatedly over a period of time. Examples: push-up, pull-up, sit-up. Benefits of Endurance training

KFUPM – PE Dept. 13

Strengthens the muscles involved in respiration, to facilitate the flow of air in and out of the lungs.

Strengthens and enlarges the heart muscle, to improve its pumping efficiency and reduce the resting heart rate.

Improves circulation efficiency and reduces blood pressure. Increases the total number of red blood cells in the body, facilitating the transport of

oxygen. Improves mental health, including reducing stress and lowering the incidence of

depression, as well as increased mental capacity. Reduces the risk of diabetes.

Flexibility: It is the ability of a joint to move freely through its full range of motion or elasticity of a muscle. The development and maintenance of some level of flexibility are important for everyone’s health

Benefits of Flexibility

1. Reduces stress in the exercising muscles and releases tension developed during the workout.

2. Assists posture to enhance and maintain good postural alignment and graceful body movement.

3. Reduces the risk of injury during exercise and daily activities because muscles are more elastic.

4. Improves performance of everyday activities as well as performance in exercise and sport 5. Reduces an athlete’s muscular tension and soreness 6. Enhances an athlete’s physical fitness and appearance. 7. Increases an athlete’s mental and physical relaxation.

.

KFUPM – PE Dept. 14

Methods of Flexibility Static stretching

Dynamic stretching

2. Skill Related Fitness Components

Agility: Ability to change directions of the body quickly and accurately.

Balance: Body’s ability to stay upright or stay in control of body movement while stationary or moving.

Coordination: Body’s ability to move two or more body parts under control, smoothly and efficiently.

Power: Ability to transfer energy into force quickly.

Reaction Time: The amount of time it takes to respond to a stimulus. Speed: Ability to perform a movement in the shortest period of time.

It is a slow, continued stretching which is most frequently used and recommended for flexibility at the start of any exercise programs. Muscles are generally lengthened through the joints’ full range of motion until an end position is held for a few seconds; this is the safest method.

Dynamic stretching develops active

Range of Motion, where one muscle is

contracting while the opposite muscle is

carried through the lengthening process.

The exercise begins at a slow pace and

gradually increases in speed and intensity.

This form of stretching prepares the body

for physical exertion and sports

performance.

KFUPM – PE Dept. 15

CPR- CARDIO-PULMONARY RESUSCITATIION

Cardiopulmonary resuscitation (CPR) is an emergency medical procedure for lifesaving following cardiac arrest and other complications like stroke, choking, drowning, electrical shocks, severe bleeding etc.

CPR has three main parts: Compression, Airway and giving breaths

PROCEDURE: THREE STEPS STEP 1 (C): CHEST COMPRESSION

Make sure the victim is lying on his back

Move clothes out of the way

Find the location of the chest compression site

Keep the heel of one hand in the chest center (between nipples)

Place the other hand on top of the hand already on the chest and interlock the fingers

Use the palm of your hand on the compression site

Keep fingers off the chest

Deliver chest compression with shoulders directly over your hands with arms straight by locking elbows

Keep the force of compression straight down, avoid pushing on the rib cage or lower tip of the breast bone

With locked elbows allow body weight to deliver compression

Push hard and fast depressing the breast bone by 1/3 the depth of victim’s chest – at least 5 cm/ 2 inches

After each compression, release, allowing the chest to return to its normal position and repeat at a rate of one-two-three-four for 30 compressions

Perform compressions gracefully with a rate of at least 100 compressions per minute

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STEP 2 (A): Airway

Put one hand on the fore head and the fingers of the other hand on the chin

Tilt the victim’s head back and lift the chin to open the airways

STEP 3 (B): BREATHING

While holding the airway open, pinch the nose closed

Take a breath, cover the person’s mouth with your mouth

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Give 2 breaths (blow for 1 second each). Watch for the chest to rise as you give

each breath. Breaths can be done with mask if they are available

Direct mouth to mouth rescue breathing Mouth to mouth rescue breathing with special mask

Continue the combination of rescue breaths and manual chest compression

If the victim has a restored heartbeat continue the rescue breaths.

Continue CPR and monitor the victim’s condition until the arrival of AED or the emergency

medical services

AED- AUTOMATIC EXTERNAL DEFIBRILLATOR

It is a computerized machine that can give a shock to the heart and help it work properly again. It is safe, accurate and easy to use.

AFTER CHECKING THE SCENE AND THE INJURED OR ILL PERSON:

1. TURN ON AED

2. WIPE BARE CHEST DRY AND ATTACH PADS: Place one pad below the collarbone on the upper right side of the victim's bare chest. The other should be placed below the peck or breast on the left, below his heart, slightly along his side.

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3. PLUG IN CONNECTOR

4. STAND CLEAR: Make sure no-one, including you, is touching the person. ■■ Say, “EVERYONE, STAND CLEAR.”

5. ANALYZE HEART RHYTHM: Push the “analyze” button, if necessary. Let AED

analyze the heart rhythm.

6. DELIVER SHOCK: If SHOCK IS ADVISED: ■■ Make sure no one, including you, is

touching the person. ■■ Say, “EVERYONE, STAND CLEAR.” ■■ Push the “shock”

button, if necessary

KFUPM – PE Dept. 19

* If the person is not responding and not breathing or is only gasping, then you need to give CPR again or a combination of CPR and AED..

Glossary of Words

GENERAL PERSONAL HEALTH

Ability - The capacity to act in a specified way because of the possession of appropriate skills and

mental or physical fitness.

Absorption - The movement of a substance, such as a liquid or solute, across a cell membrane by

means of diffusion or osmosis.

Ache - A dull, continuous pain.

Adequate - Enough or good enough for what is required or needed; sufficient; suitable, barely

satisfactory.

Aerobic - An activity occurring in the presence of molecular oxygen.

Agility- The gracefulness of a person who is quick and nimble .It can also be termed as beautiful

carriage.

Amino acid – The building blocks of proteins

Antioxidant - Substance that is added to food to prevent harmful chemical reactions in which

oxygen is combined with other substances

Armpits - The small depression beneath the arm where it joins the shoulder.

Associated - Connected; accompanying; joined with another or others.

Bacteria - Tiny, one-celled forms of life that cause many diseases and infections.

Balance – Body’s ability to stay upright while stationary or moving

Balanced Diet - A diet consisting of the proper quantities and proportions of foods needed to

maintain health or growth

Bathe - To dip (all or part of the body) in water for cleaning

Bleeding - To emit or lose blood.

Blister - A local swelling of the skin that contains watery fluid and is caused by burning or

irritation.

Blood vessel – A small tube that carries blood to different parts of a person

Burns- Damage to the skin or other body parts caused by extreme heat

Caliper - An instrument used to measure thickness and distances.

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Calorie - A unit of heat measurement used in nutrition to measure the energy value of foods.

Cancer - A disease with tumors or other uncontrolled growths that damage the body

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.

Category – Any sort of division or class

Cereal - Grass whose starchy grains are used as food: e.g., wheat; rice; rye; oats; maize; buckwheat

and millet.

Chewing - To bite and grind or crush with the teeth; masticate.

Choking - severe difficulty in breathing because of a constricted or obstructed throat or a lack of

air.

Circumference – The distance around a circle

Classification – The act of dividing things into groups

Compression- to press together

Constant - Anything that does not change or vary.

Consume - To take in as food; eat or drink up.

Contractions - A shortening or tensing of a part or organ (especially of a muscle or muscle fiber);

an act of decreasing in length.

Corn - A horny mass of condensed epithelial cells overlying a bony prominence.

CPR- Cardio-Pulmonary Resuscitation

Crunchy - Pleasingly firm and fresh and making a crunching noise when chewed; "crisp carrot and

celery sticks"; "a firm apple".

Crystalline – Any structure of ions, molecules, or atoms

Cushion - A pad like body part.

Dead Cells - Expired cells formed through two different processes.

Defibrillator- an apparatus used to control heart fibrillation by application of an electric current to

the chest wall or heart.

Degeneration - Gradual deterioration of organs and cells along with loss of function marked by

getting steadily worse.

Dehydration - A condition caused by the excessive loss of water from the body,

Depression – A state of feeling sad

Determine - To find out or to ascertain the quantity, quality, position or character of something.

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.

Drowning- To kill by immersing and suffocating in water or another liquid

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.

Element - A substance that cannot be broken down into simpler components

Emotional Stress- The disruption of homeostasis psychological stimuli.

Enhance - To improve the quality or condition.

Environment - The external surroundings in which human beings live, which tend to influence a

person’s development and behavior.

Essential - Indispensable item which is considered as needed or required in the diet, such as

essential fatty acids.

Essential - Necessary or required.

Fatigue - The decreased capacity or complete inability of an organ, or a part, to function normally .

Fluidity- the ability of a substance to flow

Fluoride -A chemical added to tooth paste for the purpose of preventing dental caries.

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Foot Arch – Curves of a foot that allow it to support the weight of the body

Fried - Cooked by frying in fat or having been prepared for eating by the application of heat .

Generate - To produce or to bring into being; give rise to: to create.

Glands - An organ or group of cells that releases substances or waste from the body

Grain - A single small hard seed; a kernel, especially of those plants, like wheat, whose seeds are

used for food.

Grasping- a firm hold or grip

Harmful Toxins - A poisonous substance, especially one produced by a living organism.

Heel Spur - A bony growth produced by excessive musculoskeletal tension at the heel. Also known

as calcaneal exocytosis.

Hemoglobin - The iron-containing respiratory pigment in red blood cells of vertebrates, consisting

of about 6 percent hemo and 94 percent globin.

Infection - The invasion of the body by pathogenic microorganisms in a part or tissue, which may

produce subsequent tissue injury

Inflammation - Swelling or pain in a part of the body which is often red and produce a feeling of

heat.

Insulation - A material or an object that does not easily allow heat, electricity, light, or sound to

pass through it.

Interlock- To unite or join closely or to connect together

Junk - Cheap, shoddy, or worthless, useless.

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.

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.

Manuel- done, operated, worked, by the hand or hands rather than by an electrical or electronic

device

Mental - Pertaining to the mind; intellectual; as, mental faculties; mental operations, conditions, or

affected by a disorder of the mind.

Merely -Just or only.

Metabolism - The chemical processes which are taking place in an organ or organism.

Nero muscular – Relating to both nerves and muscles

Odor - A sensation, stimulation, or perception of the sense of smell.

Optimal - Most favorable or desirable, the best or most suitable.

Osteoarthritis - Chronic breakdown of cartilage in the joints; the most common form of arthritis

occurring usually after middle age ,abnormal loss of bony tissue with fragile porous bones.

Osteoporosis - A disease of the bone in which there is an abnormal loss of bony tissue resulting in

fragile porous bones due to a lack of calcium..

Palm - The inner surface of the hand that extends from the wrist to the base of the fingers

Pecks- To make (a hole, for example) by striking repeatedly with the beak or a pointed instrument

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.

Perspiration - Refer to definition of perspiration under the heading Skin.

Physical- Relating to the body of a person

Pinch- grip (something, typically a person's flesh) tightly and sharply between finger and thumb

Plenty - Full or completely adequate amount or large, ample quantity.

Positive Attitude - A tendency to respond in a characteristically correct way to some social

stimulus (e.g., idea, principle, subject).

Posture – A position or attitude of the limbs or body

Precious- Very valuable or important

Preferably - More desirable or worthy than another; preferred.

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Preserved - Prevented from decaying or spoiling and prepared for future use, kept intact in a

particular condition.

Process – A series of actions that lead to a result

Profuse Sweat - Production of sweat in excessive, ample or abundant quantity.

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.

Pubic - The space between the legs where the external genital organs are located.

Reduce - Cut down on; make a reduction in.

Resistance - The ability to act against and in weightlifting terms it is a weight or force.

Resources – Materials can be used to achieve something

Rhythm - a strong, regular repeated pattern of movement or sound

Rub - To move your hand or an object back and forth along the surface of the body

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.

Scene- the place where an incident in real life or fiction occurs or occurred.

Science - A continuing effort to discover and increase human knowledge and understanding

through disciplined research.

Scratch - A thin shallow cut or mark (on a surface) made with a sharp instrument.

Secrete - To discharge or empty a substance into the bloodstream or a cavity or onto the surface of

the body.

Sensation - A state of conscious feeling.

Serve - To prepare and offer.

Severe- acute, very bad, serious

Smoking - Inhalation of the gasses and smoke from burning of tobacco.

Social - Pertaining to society; relating to people living in society.

Soft bristled brush - A brush that is made with short soft nylon bristles firmly set into a handle.

Sole - The underside of the foot. -

Soreness - A part of the body that is painful, often red and caused by a wound or infection.

Stain - To spoil the appearance of an item by patches or streaks of color or dirt.

Static - Something that is fixed and unchanging or not moving.

Stimulate - To excite or encourage or help an activity to begin or develop further

Stimulation - To increase temporarily the activity of a body part.

Stroke - a blow or an act of hitting or striking someone or something

Sugary - Containing sugar; sweet, granular, etc.

Swelling - The act of expansion or inflation. An abnormal enlargement of a bodily structure or part,

especially as the result of injury..

Tasks - A piece of work assigned or done as part of one's duties.

Temperature - Degrees of heat; a measure of the heat of living body.

Thickened - To make or grow deeper

Thyroid – A gland responsible for body growth and metabolism

Tissue - A group of cells like the muscular and nervous tissues.

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 .

Vitamin deficiency - A state or condition resulting from the lack of or inability to use one or more

vitamins.

Wear and Tear - Loss, damage, or depreciation resulting from ordinary use and exposure.

Wellness - A dynamic state of health in which an individual progresses toward a higher level of

functioning.

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References

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