FITT

Mental Fitness & Total Fitness

• Mental fitness is the ability to deal with everyday life problems.
• Total fitness combines mental, physical, social, and emotional fitness.
• Total fitness is about achieving optimal quality of life.
• Good nutrition, dental health, relaxation, and sleep are essential for total fitness.

Components of Physical Fitness

• Health-related components affect health and well-being.

  • Organic Vigor: Cardio respiratory efficiency is important to resist disease.
  • Cardio Respiratory Endurance: Efficient use of oxygen by the lungs and heart, crucial for sustained activities.
  • Muscular Endurance: Ability to exert force repeatedly over an extended period, essential for long-duration tasks.
  • Muscular Strength: Ability to exert maximal force in short bursts, crucial for power and speed.
  • Flexibility: Range of motion in joints and muscles, essential for movement and injury prevention.

• Skills-related components improve athletic performance.

  • Agility: Quick change of direction.
  • Balance: Control of posture and equilibrium.
  • Coordination: Smooth and accurate movement of multiple body parts.
  • Speed: The ability to move quickly.
  • Power: The ability to exert maximal force in a short period.
  • Reaction Time: The time it takes to respond to a stimulus.

Importance of Fitness

• Improves ability to perform tasks with minimal stress.
• Facilitates participation in vigorous recreational activities.

Types of Physical Activity

• Twisting: Rotating a body part around its axis (e.g., turning head).
• Bending: Moving a joint (e.g., bending elbow).
• Swaying: Shifting the center of gravity smoothly (e.g., swaying hips).
• Turning: Rotating the entire body along its axis (e.g., spinning).
• Swinging: Rhythmic motion of a body part (e.g., swinging arms).

Types of Physical Activities

• Simple Games: Easy to organize, promote fun and interaction.
• Rhythmic Activities: Involve music or rhythm (e.g., dancing, marching).
• Gymnastics: Systematic body exercises, based on scientific principles, for strength, flexibility, and coordination.
• Sport-type Games: Lead-up games, practice skills relevant to specific sports.
• Athletic Sports:
  • Team Sports: Require collaboration and strategic play (e.g., basketball, soccer).
  • Individual-Dual Sports: Focus on individual skill and competition (e.g., tennis, swimming).
  • Track And Field Events: Focus on specific athletic abilities like running, jumping, and throwing.
  • Swimming: Aquatic exercise, promoting overall fitness and cardiovascular health.

Definition of Physical Fitness

• Ability to perform tasks with vigor and alertness without undue fatigue (Clark, 1976; Safrit 1981).
• Physical fitness is a set of physical attributes that allow the body to adapt to physical demands.
• Ability to perform daily tasks efficiently and cope with life's physical needs (Scully, 1994).
• Contributes to a positive attitude and enhances life's different phases.
• Ability to live a healthy, satisfying, and useful life, fulfilling basic needs like physical well-being, love, affection, security, and self-respect.

Aspects of Fitness

• Physical Fitness: Performing daily tasks without undue fatigue, promoting good health.
• Social Fitness: Ability to interact with diverse people, showing concern for others.
• Emotional Fitness: Ability to manage emotions in challenging situations.

Causes of Poor Posture

• Improper nutrition
• Weak muscles or muscle imbalance
• Disease
• Fatigue
• Overweight and obesity
• Vision and hearing defects
• Skeletal defects
• Injuries
• Incorrect posture habits

Body Composition

• Refers to the relative amounts of muscle, fat, bone, and other vital parts of the body.
• Important for health and weight management.

Body Types

• Endomorph: Round and curvaceous build with high body fat.
• Mesomorph: Muscular and athletic build with large bones.
• Ectomorph: Lean and slender build with low body fat.

Aerobic Exercise

• Any type of cardiovascular conditioning, such as brisk walking, swimming, running, or cycling.
• Helps maintain health of heart, lungs, and circulatory system.
• Performed for a sustained period of time, increasing breathing and heart rate.

How Much Aerobic Exercise?

• American Heart Association recommends 30 minutes or more of aerobic exercise five or more days a week.
• Can be broken into shorter sessions throughout the day.
• Also recommends two or more anaerobic strengthening sessions each week, focusing on major muscle groups.
• Consult with a doctor before starting a new exercise program.

Benefits of Aerobic Exercise

• Promotes a longer, healthier life.
• Improves heart, lung, and blood flow.

Parts of a Workout

• Warm-up: Gradually increases circulation.
• Workout: At least 20 minutes at a pace that is 60% to 80% of your maximum heart rate.