The Healthiest and Fittest Me PDF

THE HEALTHIEST AND FITTEST ME PHYSICAL FITNESS AS DEFINED A person who is free from illnesses and can do physical or sports activities and still has an extra energy to do more activities is considered to be physically fit. PHYSICAL FITNESS AS DEFINED Physical fitness is a...

THE HEALTHIEST AND FITTEST ME PHYSICAL FITNESS AS DEFINED A person who is free from illnesses and can do physical or sports activities and still has an extra energy to do more activities is considered to be physically fit. PHYSICAL FITNESS AS DEFINED Physical fitness is a combination of health fitness and body fitness. Health fitness refers to your body’s ability to fight off diseases. PHYSICAL FITNESS AS DEFINED Body fitness, on the other hand, is refers to the ability to do strenuous physical or sports activities without getting tired easily.  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.  1. Body Composition – The HEALTH combination of all RELATED the tissues that FITNESS make up the body COMPONENTS such as bones, muscles, organs and body fat.  2. Cardiovascular Endurance – The HEALTH ability of the heart, RELATED lungs, blood vessels, FITNESS and blood to work COMPONENTS efficiently and to supply the body with oxygen.  3. Flexibility – HEALTH The ability to RELATED use your joints FITNESS fully through a COMPONENTS wide range of motion.  4. Muscular Endurance – The HEALTH ability to use RELATED FITNESS muscles for a COMPONENTS long period of time without tiring.  5. Muscular Strength – The HEALTH ability of the RELATED FITNESS muscles to lift a COMPONENTS heavy weight or exert a lot of force one time.  HEALTH-RELATED FITNESS TEST 1. Body Composition – is the body’s relative amount of fat to fat-free mass. Body Mass Index 𝑊𝑒𝑖𝑔ℎ𝑡 (𝑖𝑛 𝑘𝑖𝑙𝑜𝑔𝑟𝑎𝑚𝑠) Classification (BMI) = 𝐻𝑒𝑖𝑔ℎ𝑡 (𝑖𝑛 𝑚𝑒𝑡𝑒𝑟𝑠)2 Below 18.5 Underweight 18.5 – 24.9 Normal 25.0 – 29.9 Overweight 30.0 – above Obese HEALTH-RELATED FITNESS TEST 2. Flexibility – Zipper Test 3. Cardiovascular Endurance – 3-minute Step Test 4. Strength – Push-ups  1. Agility – The ability to change SKILLS body positions RELATED FITNESS quickly and keep COMPONENTS the body under control when moving.  2. Balance – The SKILLS ability to keep RELATED the body in a FITNESS steady position COMPONENTS while standing and moving.  3. Coordination – The ability of the SKILLS body parts to RELATED FITNESS work together COMPONENTS when you perform an activity.  4. Power – The SKILLS ability to RELATED combine FITNESS strength with COMPONENTS speed while moving.  5. Reaction Time SKILLS – The ability to RELATED move quickly FITNESS once a signal to COMPONENTS start moving is received.  6. Speed – SKILLS The ability to RELATED FITNESS move all or a COMPONENTS part of the body quickly.  SKILLS-RELATED FITNESS TEST 1. Speed – 40-meter Sprint 2. Power – Standing Long Jump 3. Agility – Hexagon Agility Test 4. Reaction Time – Stick Drop Test 5. Coordination – Juggling 6. Balance – Stork Balance Stand Test  PHYSICAL ACTIVITIES AND EXERCISE Activities done by the skeletal muscles that utilize energy is called Physical Activity. Activities you are doing at home or in school are considered to be physical activity. It is classified into 4 domains: occupational, domestic, transportation, and leisure time.  PHYSICAL ACTIVITIES AND EXERCISE 1. Occupational – These are the activities you do at your work place. Lifting computers and books, going to your friend’s desk or preparing lunch at the pantry. 2. Domestic – These are the activities you do at home. Washing clothes and dishes, gardening, carpentry, baking or cleaning the house.  PHYSICAL ACTIVITIES AND EXERCISE 3. Transportation – These are the activities that involves travelling. Riding a jeepney, tricycle, motorcycle, or bikes. 4. Leisure Time – These are the activities you do during recreational activities. Playing, swimming, hiking or craft making.  PHYSICAL ACTIVITIES AND EXERCISE Exercise according to a study by Buckworth and Dishman, is the “planned, structured, repetitive bodily movements that someone engages in for the purpose of improving or maintaining physical fitness or health.  A E RO B I C , MUSCLE- S T R E N G T H E N I N G, AND BONE- STRENGTHENING AC T I V I T Y  AEROBIC Aerobic activities, also called endurance activities, are physical activities in which people move their large muscles in a rhythmic manner for a sustained period. MUSCLE-STRENGTHENING This kind of activity, which includes resistance training and lifting weights, causes the body’s muscles to work or hold against an applied force or weight.  BONE-STRENGTHENING This kind of activity (sometimes called weight-bearing or weight- loading activity) produces a force on the bones that promotes bone growth and strength.  1. Lack of time 2. Social support BARRIERS 3. Lack of energy TO 4. Lack of motivation 5. Fear of injury PHYSICAL 6. Lack of skill ACTIVITIES 7. High costs and lack of facilities 8. Weather conditions  EATING HABITS 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.  There are many factors that determine what foods a person eats. In addition to personal preferences, there are cultural, social, religious, economic, environmental, and even political factors.  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.  Eating habits are thus the result of both external factors, such as politics, and internal factors, such as values. These habits are formed, and may change, over a person's lifetime.  IMPROVING YOUR EATING HABITS When it comes to eating, we have strong habits. Some are good (“I always eat breakfast”), and some are not so good (“I always clean my plate”). Although many of our eating habits were established during childhood, it doesn’t mean it’s too late to change them.  Permanently improving your eating habits requires a thoughtful approach in which you Reflect, Replace, and Reinforce. 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.