UNIT 1
FITNESS AND
WELLNESS
Mens sana in corpore sano
"A healthy mind in a healthy body"
What is Fitness?
Fitness refers to the physical components
of well-being that enable a person to
function at an optimal level.
Health-Related Skill-Related
Fitness Fitness
Exercises that are done with the Skill-related fitness is the capacity
intention of improving one's to perform during games and
physical health and maintaining a sports. This level of physical fitness
healthy lifestyle are included in is needed to be able to perform the
the concept of health-related more technical parts of a wide
fitness. range of sports.
Health-Related Fitness
Cardiovascular Endurance
The ability to exercise your entire body for a long time
without stopping. It requires a strong heart, healthy
lungs, and clear blood vessels to supply your large
muscles with oxygen.
Muscle Strength
The amount of force your muscles can produce. It is
often measured by how much weight you can lift or how
much resistance you can overcome. Examples of
activities that require good strength are lifting a heavy
weight and pushing a heavy box.
Muscular Endurance
The ability to use your muscles many times without
tiring—for example, doing many push-ups or curl-ups
(crunches) or climbing a rock wall.
Flexibility
The ability to use your joints fully through a wide range
of motion without injury. You are flexible when your
muscles are long enough and your joints are free
enough to allow adequate movement. Examples of
people with good flexibility include dancers and
gymnasts.
Flexibility
The different types of tissues that make up your body,
including fat, muscle, bone, and organ. Your level of body
fat is often used to assess the component of body
composition related to health. Body composition
measures commonly used in schools include body mass
index (based on height and weight), skinfold measure
(which estimate body fatness), and body measurements
such as waist and hip circumferences.
Skill-Related Fitness
Speed Agility
Speed is the maximum rate at which a Agility is the capacity to shift or change
person can move or cover a distance in a the orientation of the body rapidly from
certain amount of time. Speed requires good one point to another. A person who
strength and power, but body weight and competes in track and field exhibits a
air resistance can affect a person's speed. high level of agility.
Balance
Balance is the ability to keep your body in
place, whether you're standing still (static
balance) or moving (dynamic balance).
People who do gymnastics, yoga, and
skiing as sports exhibit great balance.
Coordination
Coordination is the ability to move in a way
that is smooth, accurate, and under control.
Coordination is a difficult skill that also
requires good balance, strength, and agility.
Power
Power is the ability to perform one
maximum effort in the shortest possible
time. In other words, it is the ability of
your muscles to use as much force as
possible in as little time as possible, like
when you run or swim.
This component of skill-related fitness has
to do with cardiovascular endurance.
Strength and speed are the two
components that combine to create
power.
Reaction Time
The term "reaction time" refers to the
rate at which an athlete reacts to an
external stimuli.
Athletes can be exposed to different
stimuli when they play sports. So,
reaction time is very crucial for any
athlete. Whether a player wins or loses in
a sport is usually decided in a matter of
milliseconds, and it all depends on how
fast the player can react.
Healthy Lifestyle Habits
Participate in a lifetime physical activity program.
Exercise regularly at least 3 times per week and try to
accumulate a minimum of 60 minutes of moderate-
intensity physical activity each day of your life. The
60 minutes should include 20 to 30 minutes of
aerobic exercise at least 3 times per week, along with
strengthening and stretching exercises 2 to 3 times
per week.
Do not smoke cigarettes. Cigarette smoking is the largest
preventable cause of illness and premature death in the
United States. If we include all related deaths, smoking is
responsible for more than 440,000 unnecessary deaths
each year.
Eat right. Eat a good breakfast and two additional
well-balanced meals every day. Avoid eating too
many calories, processed foods, and foods with a lot
of sugar, fat, and salt. Increase your daily
consumption of fruits, vegetables, and whole-grain
products.
Surround yourself with healthy friendships. Unhealthy friendships
contribute to destructive behaviors and low self-esteem. Associating
with people who strive to maintain good fitness and health reinforces a
positive outlook in life and encourages positive behaviors. Constructive
social interactions enhance well-being. Researchers have also found that
mortality rates are much higher among people who are socially isolated.
People who aren’t socially integrated are more likely to “give up when
seriously ill”—which accelerates dying.
Eat right. Eat a good breakfast and two additional
well-balanced meals every day. Avoid eating too
many calories, processed foods, and foods with a lot
of sugar, fat, and salt. Increase your daily
consumption of fruits, vegetables, and whole-grain
products.
Surround yourself with healthy friendships. Unhealthy friendships
contribute to destructive behaviors and low self-esteem. Associating
with people who strive to maintain good fitness and health reinforces a
positive outlook in life and encourages positive behaviors. Constructive
social interactions enhance well-being. Researchers have also found that
mortality rates are much higher among people who are socially isolated.
People who aren’t socially integrated are more likely to “give up when
seriously ill”—which accelerates dying.
Be informed about the environment. Seek clean
air, clean water, and a clean environment. Be
aware of pollutants and occupational hazards:
asbestos fibers, nickel dust, chromate, uranium
dust, and so on. Take precautions when using
pesticides and
insecticides.
Take personal safety measures. Although not all accidents
are preventable, many are. Taking simple precautionary
measures— such as using seat belts and keeping electrical
appliances away from water lessens the risk for avoidable
accidents.
Wellness
refers to the balance of a spectrum of health-related
elements in one’s life.
Emotional Wellness.
Emotional wellness is being aware and accepting of not only your
feelings and emotions but also the feelings and emotions of
others. An individual who is emotionally healthy is able to enjoy
life despite unexpected challenges and potential problems..
Equally important to good personal wellness is the ability to
understand your feelings and express those feelings or emotion
outwardly in a positive and constructive manner. This results to
healthy, mutually rewarding relationships with others and an
overall enjoyment of life.
Physical Wellness
Physical wellness is maintaining a healthy body through regular exercise,
good nutrition, and the avoidance of harmful habits. Ensuring good
physical health begins with devoting attention and time to attaining
healthy levels of cardiovascular fitness, muscular strength and
endurance, flexibility and body composition. When coupled with good
nutritional practices such consuming foods and beverages that are
known to enhance good health rather than those that impair it, good
sleep habits, and the avoidance of risky social behaviors such as drinking
and driving or unprotected sexual intercourse, a physically healthy body
results.
Spiritual Wellness.
Spiritual health helps a person achieve a sense of inner
peace, satisfaction, and confidence. It comes from within
and can help give the sense that all is right with the world.
A person’s ethics, values, beliefs and morals can contribute
to their spiritual health. At the same time, it encourages a
person to be tolerant of differences in other’s ethics,
values, morals, and beliefs. Good spiritual health can help
give life meaning and purpose.
Occupational Wellness.
An occupationally well individual is able to enjoy the career they chosen
and the way they contribute to society. They have chosen a path that is
content with their own values, interests, and beliefs. Attaining
occupational wellness begins with determining what roles, activities, and
commitments take up a majority of an individual’s time. These roles,
activities, or commitments could include but are not limited to being a
student, parenting, volunteering in an organization or working at a part-
time job while pursuing one’s degree. It is when each of these area are
integrated and balanced in a personally and professionally fulfilling way
that occupational wellness occurs.
Social Wellness.
Social health is an individual’s ability to relate and interact with
others. Socially healthy people are able to communicate and interact
with the other people they come in contact with each day. A key
component to being socially well is thinking about how one’s actions
impact, either positively or negatively, other people. Being socially
well as an adult is more than being able to do well on a presentation,
going out or having friends.
Environmental Wellness
An individual’s health and wellness can be substantially affected by
the quality of their environment. An environmentally well individual
recognizes that they are naturally dependent on their environment
just as the environment is dependent on them. Hey are aware that
they have a responsibility toward the upkeep of environmental quality
and have taken the time to identify ways in which they can be more
environmentally “friendly.” Access to clean air, nutritious food,
sanitary water, and adequate clothing and shelter are essential
components to well being. An individual’s environment should, at the
very least, be clean and safe.
Intellectual Wellness.
To be intellectually healthy, it is essential to continue to explore new
avenues and interests and to regularly engage in new and ongoing
learning opportunities and experiences.An individual must be open to
new and different ideas and concepts. The more “unknowns” an
individual faces or explores, the more opportunities he or sheahs to
learn and grow intellectually. Truly well individuals are also able to
combine what they have learned through their formal education with
what they experience outside of a traditional classroom.
ASSIGNMENT MAKE A REFLECTION ESSAY WITH NOT LESS THAN 500 WORDS
“How relevant is Physical
Education to your
course?”
