Fitness PDF

FITNESS - is your ability to carry out tasks without undue fatigue. - being fit is not only means physical health, but emotional and mental health, too. - a person's capacity to carry out everyday tasks with the best performance, strength,...

FITNESS - is your ability to carry out tasks without undue fatigue. - being fit is not only means physical health, but emotional and mental health, too. - a person's capacity to carry out everyday tasks with the best performance, strength, and endurance while managing illness, weariness, and stress as well as reducing sedentary behavior. Dimension of Health 1. Physical 2. Mental 3. Social 4. Spiritual 5. Emotional 6. Environmental FITT – Frequency, Intensity, Time, Type HEALTH RELATED - is conceptually described as a multidimensional entity made up of the element’s flexibility, muscular strength, muscular endurance, and cardiorespiratory endurance. 1. Body Composition - The phrase "body composition" is frequently used by medical practitioners. It speaks to the proportions of bone, muscle, and fat in your body. - BMI (Body Mass Index): BMI = kg/m2 - PMHR (age-predicted/personal maximal heart rate) = TMHR – Age (Ex: 220 – 16 = 204) - TMHR (Theoretical Maximal Heart Rate) = 220 - THR (Training/Target Heart Rate) = PMHR x 0.60 (before an activity) and PMHR x 0.90 (after an activity) 2. Flexibility - the ability to flex and the quality of bending easily without breaking. - The range of motion in the body. it is the ability to stretch, bend, and twist. 3. Muscular Endurance - Muscular endurance is how many times you can move that weight without getting exhausted (very tired). - The ability of the muscle to continue to perform without undue fatigue. 4. Muscular Strength - Muscular strength is the amount of force you can put out or the amount of weight you can lift. - The ability of the muscle to exert force during an activity. Example: Weight Lifting.  5. Cardiovascular Endurance/ Cardiorespiratory Endurance - Cardiovascular endurance is a measure of how well you can do exercises that involve your whole body at moderate to high intensity for an extended time. Improving your cardiovascular endurance can make it easier for you to carry out your daily tasks. - The ability of the body's circulatory and respiratory systems to supply fuel or oxygen during sustained physical activity. - Cardiorespiratory Endurance - Cardiorespiratory endurance is the level at which your heart, lungs, and muscles work together when you're exercising for an extended period of time. SKILL RELATED Six key elements make up skill-related fitness: agility, speed, power, balance, coordination, and response time. These movement-related skill-related elements are required for a person to successfully exhibit a range of motor abilities and movement patterns. 1. Agility - agility is the capacity to controllably move, change direction, and position of the body swiftly and effectively. It involves rapid reactions, coordination, balance, quickness, and the ability to react appropriately to changing circumstances. - ability to move quickly and change direction in different levels. 2. Balance - the capacity to maintain the center of mass above the point of support, either while moving or at rest (static balance) (dynamic balance). - refers to the sense of equilibrium in the body. - the weight of the body rests in the center of gravity. 3. Coordination - coordination is the ability to perform coordinated, smooth, and controlled motor activities (optimal interaction of muscle function). The ability to select the right muscle at the right time with the right intensity to carry out the intended motion is known. - teaming up of the body and nerves - the ability to use body parts and sense together to produce smooth, efficient movements that are vital in sports. 4. Reaction Time - reaction time is an ability often overlooked in sport. It simply means how fast an athlete is able to respond to a stimulus. Think a sprint start in running, returning a serve in tennis or dodging a punch in a boxing match. - how quickly your brain responds to a stimulus and initiate a response. 5. Power - ability to exert maximum or full force - combination of speed and strength - performing a task quickly and forcibly  6. Speed - the ability to finish a certain task in the shortest period of time. Health Enhancing Physical Activity Any exercise program designed to improve the functional abilities and quality of life of an individual by increasing strength, flexibility or balance. FITT – Frequency, Intensity, Time, Type Frequency – how often do you do the activity Intensity – how hard is the activity Time – How long do you do the activity (30 mins walking can cover up 2 to 2.5km) Type – the type of exercise undertaken or what kind of exercise you do Health It is the absence of any disease or impairment. It is not only talking about the physical activities. It covers all the components (eg. Mental, spiritual, emotional) It is a state that allows the individual to adequately cope with all demands of daily life. Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity. Being physically fit is a lifelong process. How can we achieve the total wellness? Sleeping Habits Quality and quantity of sleep Quality – unerupted sleep (gaano ka kahimbing matulog) Quantity – gaano ka katagal matulog 12 midnight to 4 am, that is the time na nagkakaroon ng body repair. How can we have a quality sleep? Change your lifestyle Before you go to bed: - Write down all the things that worry you in a journal. This way, you can transfer your worries from your mind to paper, leaving your thoughts quieter and better suited for falling asleep.  Shutt off and go to sleep - Despite all these efforts, some studies suggest that simply staring at a screen before bed, whether it’s giving off blue light or not, can keep you awake longer. Bright light in our environment can signal our brains to stay alert and we get a direct dose of it by looking at a phone or computer. During the day: - Be more active. Walk or exercise for at least 30 minutes on most days. - DO NOT take naps during the day or in the evening. - Sedentary – sitting, lying, and standing position Eating Habits “What you eat is what you are” Food – fuel of our body. Food gives us energy. What are bad eating habits? Poor eating habits include under – or over-eating, not having enough of the healthy foods we need each day, or consuming too many types of food and drink, which are low in fiber or high in fat, salt and/or sugar. How does Poor Nutrition Affect Us? Poor nutrition can contribute to stress, tiredness and our capacity to work, and over time, it can contribute to the risk of developing some illness and other health problems.  Stress – physical and mental reaction to stressors Stressors – cause of stress (eg. Academic overload, financial stress / economic stress) 2 types of stress: - Eustress – positive stress, it only for a short period of time. After the stress, you will motivate and your output is good. - Distress – negative stress, for a longer period of time, and it will also lead you to have anxiety and depression. Steps to Good Nutrition It’s Easier Than You Think A good place to start is to: - Have a good variety of healthy foods - Aim for two serves of fruit ad five serves of vegetables each day - Only occasionally eat sugary, fatty or salty food, and then only in small amounts - Drink fresh, clean tap water instead of sugary drinks - Switch over to healthy recipes that look and taste good - Plan your meals ahead and shop for healthy ingredients Stress Management Stress management offers a range of strategies to help you better deal with stress and difficulty (adversity) in your life. Managing stress can help you lead a more balanced, healthier life. Stress is an automatic physical, mental and emotional response to a challenging event. Capability or ability to handle stress varies depending on people. You can increase your resistance to stress by strengthening your physical health. Exercise regularly. Physical activity plays a key role in reducing and preventing the effects of stress. - Involves body movements. - Locomotor – movement to one place or another - Non-locomotor – stationary base; movement of the body in one place Eat a healthy diet. Get enough sleep. Practicing relaxation techniques Keeping a sense of humor. Spending time with family and friends. Physical Activity Habits Physical Activity  Any bodily movement produced by our skeletal muscles that requires energy expenditure. Some examples of Physical Activity are: Going to a walk, bike, or run (join indoors walking program) Doing household chores Taking the stairs instead of the elevator Playing at the park Wellness It is the act of practicing healthy habits on a daily basis to attain better physical and mental health outcomes so that instead of just surviving, you’re thriving. The quality or state of being healthy.