At the end of the quarter you will need to turn in a 250 word essay on your choice of either cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, OR body composition. (Below also find the links to nutrition articles.)
The curriculum for aerobic, novice, intermediate and advanced swimming says De Anza students will write an: “Essay on one of the five components of fitness based on the textbook “Fit and Well” by Fahey et al.” For beginning swimming it says; “Essay on one of the five components of fitness based on the textbook “Fit and Well” by Fahey, et al evaluated on content and completeness.” Many other De Anza knesiology activity classes have the same requirement.
Please note that your essay should be on the subject matter, not about you. (It should not tell the reader about your personal health issues, diets, injuries, exercise strategies, etc.)
It should not be about your opinions of what people should do to stay fit.
It should be based on research / reading you did, with quotes from whatever reading you choose in quotation marks, and telling the reader where you got the info from.
If you did not choose to buy the current edition of the text, (or if you still have a copy from a previous De Anza class or bought a copy of the text that is a few years old, but still mostly the same and okay for this class) there is more than one copy of the current edition at the De Anza Learning Center.
And especially if you do not have any version of the text, see: “four main elements of fitness: aerobic (cardiovascular) fitness, muscle strength, flexibility and balance” http://www.berkeleywellness.com/fitness/active-lifestyle/article/getting-fit-life
These readings, some of which were assigned or suggested at the class webpage for reading besides for the essay, could also help you write your paper:
basics of weight training
U.S. Masters Swimming has tips for stretching for swimmers.https://www.usms.org/fitness-and-training/articles-and-videos/articles/what-swimmers-should-know-to-develop-a-stretching-routine
7 smart stretching tips
seven reasons to love exercise
9 safe exercise strategies http://www.berkeleywellness.com/fitness/injury-prevention/lists/9-safe-exercise-strategies/slideid_304
U.C. Berkeley Wellness, in Exercise Away Your (lower) Back Pain http://www.berkeleywellness.com/fitness/injury-prevention/exercise/article/exercise-away-your-back-pain says: “Walking is also good for the back, as is swimming (avoid the butterfly and breast stroke, which can put excessive strain on the lower back).”
Should you warm up and cool down? http://www.berkeleywellness.com/fitness/injury-prevention/article/should-you-warm-cool-down
Why swimming is so good for you http://www.berkeleywellness.com/fitness/active-lifestyle/article/why-swimming-so-good-you
Exercise and heart attack survival http://www.berkeleywellness.com/fitness/active-lifestyle/article/exercise-and-heart-attack-survival
better walking workouts
Does “runner’s high” exist?
Standard sleep advice says you shouldn’t exercise moderately or vigorously within a few hours of bedtime. But most studies have found that early evening exercise does not impair sleep quality. http://www.berkeleywellness.com/healthy-mind/sleep/article/exercise-and-sleep
When doing strength training, what is the optimal rest time between sets?
11 best bets for brain health http://www.berkeleywellness.com/healthy-mind/memory/lists/11-best-bets-for-brain-health/slideid_466
Free exercise guides you can download or order copies of, including Exercise & Physical Activity: Your Everyday Guide from The National Institute on Aging:
and see SNEAKING EXERCISE for more ideas
NUTRITION articles (not appropriate for this essay, but mentioned at the class webpage and here in a list for your reference).
14 keys to a healthy diet
healthy eating/supermarket buying guide
What to eat before a workout http://www.berkeleywellness.com/fitness/exercise/article/what-eat-workout
make your own sports drink http://www.berkleywellness.com/healthy-eating/nutrition/article/make-your-own-sports-drink
18 keys to a healthy diet
Sugary Drinks Increase Mortality Risk
You don’t need to drink eight glasses of water each day: http://www.berkeleywellness.com/healthy-eating/food/article/claims-dont-hold-water
Sneak some more fruit juice into yourself or kids: Pour several different colored 100% juices into ice cube trays and freeze. When frozen, put an assortment of different colored fruit juice cubes into a glass and pour apple juice or white grape juice or sugar-free seltzer over the cubes.
healthy eating on a budget: https://www.choosemyplate.gov/budget
Foods that lower blood pressure
Look up a food to get quick access to nutrition info for over 8,000 foods. You can choose and compare 2 foods. https://supertracker.usda.gov/foodapedia.aspx
You can look up various vitamins at: http://www.berkeleywellness.com/supplements/vitamins
studies may have put the kibosh on three common health claims made for fish oil pills
You can search the database by food item, food group, or manufacturer’s name to find the nutrient information for most food items.
Don’t be afraid of fruit
Caffeine, Athletic Performance, and Your Genes
To help reduce age-related cognitive decline:
switch good fats for bad fats
and also from the swim class materials (again, not appropriate for this essay, but for your reference):
Reading on preventing swimmer’s ear
STOP THAT CRAMP! 4 causes — and solutions — for muscle cramps during exercise
The American Cancer Society has skin cancer prevention info at:
You should remove your piercings when you swim . . . body piercings and lifeguards: http://www.aquaticsintl.com/lifeguards/saving-your-skin.aspx
Pool Safety ( and the Water Safety page at this website)
Answers to questions about sunglasses, hats, and sunscreen are at: http://www.cdc.gov/ Go there and search for sunscreen . . .
Sunscreen Myths and Facts: http://www.berkeleywellness.com/self-care/preventive-care/article/sunscreen-myths-vs-facts?s
USA diver has a bunch of great pages, including how the scoring system works.
USA swimming has links to top times at:
If you would like to do some reading about swimming strokes, or swimming in general, try American Red Cross Swimming and Water Safety. Its public libraries number is 797. This is the text for the Red Cross swimming teacher certification Water Safety Instructor.
The American Red Cross Swimming and Water Safety Manual
might still be downloadable for free at:
The Cooper 12 minute swim test is on page 195, where it says “The 12-minute swimming test, devised by Kenneth Cooper, M.D., is an easy, inexpensive way for men and women of all ages to test their aerobic capacity (oxygen consumption) and to chart their fitness program.”
(The American Red Cross Swimming and Water Safety Manual had no index, so I wrote one: Swimming and Water Safety 2009 index).
The copyrighted 2016, released 2017 American Red Cross Lifeguarding Manual is available for a free download at:
To make it easier to find the skills sheets pages write in your Red Cross Lifeguarding Manual
The Red Cross prerequisite swim tests are described at: Lifeguard Training FAQS That page has lots of how to pass the tests advice, including some of the standards expected by the Red Cross and is worth reading thoroughly if you are tempted to try a lifeguard class.
Students who took the De Anza College Red Cross first aid class before trying lifeguard training tell me it helped a lot.