Syed Talha Ahsan

Five Components of Corporeal Well-Being

Private

  1. Spiritual
  2. Corporeal
  3. Financial

Public

  1. Family
  2. Community
  3. Humanity

2. Corporeal:

  1. Physical (a. health and b. skill)
  2. Emotional
  3. Medical
  4. Nutritional
  5. Social

2.1.a Corporeal: Health‑related Physical Fitness

i. Cardiovascular Endurance

Cardiovascular Endurance is the ability of the heart, lungs, and blood vessels to deliver oxygen‑rich blood to working muscles during continued aerobic training.

ii. Muscular Strength

Strength is the extent to which muscles can exert force by contracting against resistance measured by 1-5 max rep.

iii. Muscular Endurance

Muscular endurance is the capacity of a muscle to sustain repeated contractions over time without fatigue measured by 12+ reps with light to moderate resistance.

iv. Flexibility

Flexibility is the ability to achieve an extended range of movement in a joint or group of joints without being impeded by excess tissue such as body fat or muscle mass.

v. Body Composition

Body composition is the proportion of fat mass to lean mass (muscle, bone, organs) in the body, measured by body fat percentage. Fat and muscle weigh exactly the same, though muscle takes up less space on the body, which can really alter the way you look.


i. Agility

Agility is the ability to quickly perform movements, changing the direction of the body in opposing directions efficiently and effectively while maintaining control.

ii. Balance

Balance is the ability to maintain the body’s centre of gravity over its base of support while stationary or moving using the body’s sensory functions.

iii. Coordination

Co-ordination is the ability to perform a movement using one or more body parts in a smooth, controlled and efficient way.

iv. Power

Power is the ability to exert maximum muscular contraction instantly in an explosive burst of movement. The two components of power are strength and speed.

v. Reaction Time

Reaction Time is the time between a stimulus and the time it takes for a muscular response.

vi. Speed

Speed is the ability to move the body or parts of it quickly over a short distance. It can be expressed as any one of, or combination of, the following: maximum speed, elastic strength (power) and speed endurance.


2.4 Corporeal: Nutritional:

Macronutrient RDA (per day) Main Food Sources
Carbohydrates 45 % – 65 % Whole grains, potatoes, rice, pasta, fruits, veg, legumes
Proteins 10 % – 35 % Lean meat, fish, eggs, dairy, beans, lentils, tofu, nuts
Fats 20 % – 35 % Olive/rapeseed oil, nuts, seeds, oily fish, avocado
Saturated Fat ≤ 10 % of total calories Butter, cheese, fatty meat, coconut oil
Poly‑/Monounsaturated Fat Part of the 20‑35 % fat allowance Olive oil, rapeseed oil, nuts, seeds, oily fish
Trans Fat As low as possible (ideally 0 %) Processed baked goods, fried foods, some margarines


Nutrient RDA (per day) Main Food Sources Key Functions
Vitamin A 700 µg men 600 µg women Liver, carrots, sweet potatoes, dark leafy greens Vision, immune health, skin
Vitamin B1 (Thiamine) 1.2 mg men 1.0 mg women Whole grains, pork, legumes Energy metabolism
Vitamin B2 (Riboflavin) 1.3 mg men 1.1 mg women Dairy, eggs, almonds, leafy veg Energy production
Vitamin B3 (Niacin) 16 mg men 14 mg women Meat, fish, poultry, whole grains DNA repair, metabolism
Vitamin B6 1.4 mg men 1.2 mg women Fish, potatoes, chickpeas, bananas Neurotrans synthesis
Vitamin B9 (Folate) 200 µg women Leafy greens, beans, citrus, fortified cereals DNA synthesis, cell division
Vitamin B12 1.5 µg men 1.5 µg women Meat, fish, dairy, fortified plant milks Nerve function, red blood cells
Vitamin C 40 mg men 35 mg women Citrus, strawberries, peppers, kale Collagen, immune support, antioxidant
Vitamin D 10 µg (400 IU) Sunlight, oily fish, fortified milk, eggs Calcium absorption, bone health
Vitamin E 11 mg men 10 mg women Sunflower seeds, nuts, vegetable oils, spinach Antioxidant, cell protection
Vitamin K 75 µg men 60 µg women Green leafy veg, broccoli, fermented foods Blood clotting, bone metabolism
Beta‑carotene 3 mg ≈ 5 000 µg Carrots, sweet potatoes, pumpkin, dark leafy veg Provitamin A source, antioxidant
Calcium 700 mg Milk, cheese, yogurt, fortified plant milks, leafy veg Bone & teeth strength
Chromium 45 µg men 35 µg women Whole grains, meat, broccoli, nuts Enhances insulin action, macronutrient metabolism
Copper 1.3 mg men 1.0 mg women Shellfish, nuts, seeds, whole grains Iron metabolism, connective‑tissue formation
Iron 8.7 mg men 14.8 mg women Red meat, beans, lentils, fortified cereals Oxygen transport
Magnesium 350 mg men 300 mg women Nuts, seeds, whole grains, leafy veg Muscle & nerve function
Manganese 3.0 mg men 2.3 mg women Whole grains, nuts, leafy veg, tea Enzyme cofactor, bone, metabolism
Molybdenum 45 µg Legumes, grains, nuts, liver Cofactor for enzymes in sulfur‑amino‑acid metabolism
Phosphorus 700 mg Meat, dairy, nuts, beans Bone health, energy storage
Potassium 3,500 mg Bananas, potatoes, beans, dairy Fluid balance, nerve signals
Sodium chloride (salt) ≤5 g ≈ 2 000 mg Na Table/sea salt, processed foods Fluid balance, nerve transmission
Sodium <2,300 mg (max) Salt, processed foods Fluid balance, nerve function
Zinc 9.5 mg men 7 mg women Meat, shellfish, legumes, nuts Immune function, wound healing
Iodine 140 µg Seaweed, fish, dairy, iodised salt Thyroid hormone production
Selenium 70 µg Brazil nuts, fish, eggs, whole grains Antioxidant defense


Mass Units

Unit Symbol Equivalent in grams (g)
Gram g 1 g
Milligram mg 0.001 g
Microgram µg 0.000001 g

Source:
L. J. Flanders, Cell Workout (Hodder & Stoughton, London: 2016)