Taekwondo NOTES PDF

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Taekwondo Notes...

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7 Dimensions of wellness 1. Physical Wellness Components of physical: cardiovascular (take care of heart and lungs), MSE (muscular strength endurance), flexibility 2. Mental Wellness Having brain power; taekwondo gives mental strength = getting mind and body together 3. Emotional Wellness Self esteem, self confidence; believe in yourself 4. Social Wellness Our Taekwondo class is still family even if we are online now. 5. Environmental Wellness Respect the planet; recycling; appreciate what the planet does for us (air+water+trees) 6. Financial Wellness (or Occupational Wellness) Working hard to get your degree = spend money wisely; don’t get into debt 7. Spiritual Wellness Keep your balance 6 Components of Nutrition Macronutrients (macro=big) 1. Carbohydrates: energy (65% of your calories) Starches and sugars (BAD) Simple carbohydrates (processed): candy, soda HFCS (high fructose corn syrup): in a lot of refined and processed foods; added sugars (GOOD) Complex carbohydrates: wheat, potatoes, raw fruits and vegetables, brown rice, whole grains Glycogen High in insoluble fiber = better digestive health 2. Protein (20% of your calories) Needed for muscle building + maintenance (GOOD) White meat (chicken, turkey), fish, beans (superfood), legumes, dairy (opt for low-fat), nuts (BAD) Processed proteins: powders, bars, (liver+kidneys can’t process rich and dense proteins) 3. Fats (15% of your calories) (BAD) Omega 3’s: Avocado, salmon, darker fishes

(GOOD) Saturated Fats (animal fat): beef, fried food Micronutrients (micro=small) 1. Vitamins We can’t make vitamins except for vitamin D (from the sun) Vitamin A, B, C, D, E (major vitamins) - Vitamin A: carrots, raw fresh fruits and vegetables, green+yellow+orange vegetables - Vitamin B6 and B12: whole grains, fruits and vegetables - Vitamin C: fruits and vegetables, citrus, strawberries, broccoli Good for immune system Antioxidants - Vitamin E: leafy vegetables, nuts Lubrication of skin and hair 2. Minerals (Earth Elements) Calcium: plant-based, leafy vegetables Iron: beans, nuts Potassium: bananas Magnesium: nuts, seeds, whole grains Zinc: seafood, nuts, whole grains Water not a macronutrient or micronutrient 8 glasses/64 oz a day...