L1-PHYSICAL-FITNESS-AND-EXERCISE PDF

In this Unit: I. Basic concepts of Physical Fitness II. Components of Physical Fitness III. Physical Activity and Exercise IV. Eating Habits  Module 1: Basic Concepts of Physical Fitness WHAT IS PHYSICAL FITNESS? Physical Fitness -as “one’s ability to execute daily activities with...

In this Unit: I. Basic concepts of Physical Fitness II. Components of Physical Fitness III. Physical Activity and Exercise IV. Eating Habits  Module 1: Basic Concepts of Physical Fitness WHAT IS PHYSICAL FITNESS? Physical Fitness -as “one’s ability to execute daily activities with optimal performance, endurance, and strength with the management of disease, fatigue, and stress and reduced sedentary behavior.”  COMPONENTS OF PHYSICAL FITNESS  MUSCULAR STRENGTH MUSCULAR CARDIOVASCULAR ENDURANCE HEALTH RELATED ENDURANCE COMPONENTS BODY COMPOSITION FLEXIBILTY  Health Related Fitness This is primarily associated with disease prevention and functional health. Participating in regular health-related fitness helps you control your weight, prevents diseases and illness, improves mood, boosts energy and promotes better sleep. Cardiovascular Endurance ▪ The ability of the heart, lungs, blood vessels, and blood to work efficiently and to supply the body with oxygen. Body Composition ▪ The combination of all the tissues that make up the body such as bones, muscles, organs and body fat. Flexibility ▪ The ability to use your joints fully through a wide range of motion. Muscular Endurance ▪ The ability to use muscles for a long period of time without tiring. Muscular Strength ▪ The ability of the muscles to lift a heavy weight or exert a lot of force one time. BMI (Body Mass Index) A person who is 5 feet 7 inches tall and weighs 140 pounds. First: Multiply the weight by 703 140 x 703 = 98420 Second: Multiply height in inches squared 5 feet, 7 inches = 67 x 67 = 4489 Third: Divide weight by height 98420 ÷ 4489 = BMI = 21.92 BMI = 140 x 703 ÷ 672 = 21.92 BMI = 21.92 BMI Ranges 21 – 22 = Healthiest 25+ = Overweight 30+ = Obese Figuring Out Body Types 1. Ectomorph – having a thin and lean body build 2. Mesomorph – having a muscular and sturdy body build 3. Endomorph – having a round and heavy body build If you are unsure of your body type, you can figure it out by taking a measurement of your wrist. 1. Small build – under 14cm (5.5 inches) 2. Medium build – 15cm (6 inches) 3. Large build – 17cm (6.5 inches)  Skill Related Fitness are movements that are necessary for an individual to successfully demonstrate a variety of motor skills and movement patterns.  AGILITY BALANCE COORDINATION SKILL RELATED COMPONENTS POWER SPEED REACTION TIME Agility ▪ The ability to change body positions quickly and keep the body under control when moving. Balance ▪ The ability to keep the body in a steady position while standing and moving. Coordination ▪ The ability of the body parts to work together when you perform an activity. Power ▪ The ability to combine strength with speed while moving. Reaction Time ▪ The ability to move quickly once a signal to start moving is received. Speed ▪ The ability to move all or a part of the body quickly. PHYSICAL ACTIVITY AND EXERCISE  Physical Activity - any bodily movement produced by skeletal muscles that requires energy expenditures.  DOMAINS OF PHYSICAL ACTIVITY OCCUPATIONAL ▪ These are work-related activities such as climbing the stairs or lifting objects. DOMESTIC ▪ these are activities done at home such as household chores. TRANSPORTATION ▪ these are activities for traveling or for commuting. LEISURE TIME ▪ these are activities for recreation. WHAT IS THE DIFFERENCE OF PHYSICAL ACTIVITY TO EXERCISE? EXERCISE ▪ is a type or subcategory of physical activity. ▪ Not all physical activity may be classified as exercise. According to a study by Buckworth and Dishman, is the “planned, structured, repetitive bodily movements that someone engages in the purpose of improving or maintaining physical fitness or health”. Physical Inactivity is a term used to “identify people who do not get the level of regular physical activity” TYPES OF PHYSICAL ACTIVITIES 1. Aerobic ▪ (also called cardio or endurance activity) aerobic physical activities improve the efficiency of aerobic energy production and cardiorespiratory endurance. ▪ When you engage in this type of exercise, the large muscles of your body- in your arms, legs for instance move in a rhythmic manner for a sustained period of time. ▪ You will also notice an increase in breathing and heart rate. ▪Hiking ▪Skateboarding ▪Running ▪Biking ▪And sports such as Swimming, basketball and tennis 2. Muscle-strengthening ▪ it is collectively called (resistance training) ▪ Is any activity primarily used to improve muscular strength and muscular power ▪Free weights ▪Medicine balls ▪Resistance bands 3. Bone strengthening ▪ Is also referred to as a (weight- bearing or weigh-loading activity) ▪ Is any activity that produces force on the bones for bone growth and strength. ▪ Jumping jacks ▪ hopping ▪ skipping ▪ running ▪ brisk walking and weight lifting  MODULE 2: EATING HABITS WHAT FACTORS INFLUENCES ON YOUR FOOD CHOICES?  The term eating habits (or food habits) refers to why and how people eat, which foods they eat, and with whom they eat, as well as the ways people obtain, store, use, and discard food INFLUENCES ON FOOD CHOICE Individual Preferences ▪ Every individual has unique likes and dislikes concerning foods. These preferences develop over time, and are influenced by personal experiences such as encouragement to eat, exposure to a food, family customs and rituals, advertising, and personal values. Cultural Influences ▪ A cultural group provides guidelines regarding acceptable foods, food combinations, eating patterns, and eating behaviors. ▪ Compliance with these guidelines creates a sense of identity and belonging for the individual. Social Influences ▪ Members of a social group depend on each other, share a common culture, and influence each other's behaviors and values. A person's membership in particular peer, work, or community groups impacts food behaviors. Religious Influences ▪ Religious proscriptions range from a few to many, from relaxed to highly restrictive. This will affect a follower's food choices and behaviors. Economic Influences ▪ Money, values, and consumer skills all affect what a person purchases. The price of a food, however, is not an indicator of its nutritional value. Cost is a complex combination of a food's availability, status, and demand. Environmental Influences ▪ The influence of the environment on food habits derives from a composite of ecological and social factors. Foods that are commonly and easily grown within a specific region frequently become a part of the local cuisine. Political Influences ▪ Political factors also influence food availability and trends. Food laws and trade agreements affect what is available within and across countries, and also affect food prices. ▪ Food labeling laws determine what consumers know about the food they purchase. IMPROVING YOUR EATING HABITS ▪ REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating. ▪ REPLACE your unhealthy eating habits with healthier ones. ▪ REINFORCE your new, healthier eating habits. Therefore, if you want to get the most of your body, bear in mind that food drives the process.