Physical Activities Toward Health and Fitness 1 (PathFit 1) PDF

PHYSICAL ACTIVITIES TOWARD HEALTH AND FITNESS 1 (PathFit 1) PATHFIT 1 offers to college students’ knowledge on health and fitness activities. It presents legal bases that discuss why it is part of the curriculum. It also introduces the concept of Physical Education and of fitness and its...

PHYSICAL ACTIVITIES TOWARD HEALTH AND FITNESS 1 (PathFit 1) PATHFIT 1 offers to college students’ knowledge on health and fitness activities. It presents legal bases that discuss why it is part of the curriculum. It also introduces the concept of Physical Education and of fitness and its relevance to wellness development and culminates with fitness testing. Legal Bases of Physical Education Article XIV, Section 19 of the Philippine Constitution (1) The State shall promote physical education and encourage sports programs, league competitions, and amateur sports, including training for international competitions, to foster self-discipline, teamwork, and excellence for the development of a healthy and alert citizenry. ( 2) All educational institutions shall undertake regular sports activities throughout the country in cooperation with athletic clubs and other sectors.  Article 1 of the International Charter of Physical Education and Sports, UNSECO, Paris, 1978 and Recommendation 1, Interdisciplinary Regional Meeting of Experts on Physical Education, UNESCO, Brisbane Australia, 1982. States that: “The practice of Physical Education and Sports is a fundamental right for all..” “And this right should not be treated as different in principle from the right to adequate food, shelter and medical care.” What is Physical Education? is "education through the physical". It aims to develop students' physical competence and knowledge of movement and safety, and their ability to use these to perform in a wide range of activities associated with the development of an active and healthy lifestyle. Physical education is the study, practice, and appreciation of the art and science of human movement. Physical education not only fulfills a unique role in education but is also an integral part of the schooling process. Walking, lifting weights, doing chores – it’s all good. Regardless of what you do, regular exercise and physical activity is the path to health and well-being. Exercise burns fat, builds muscle, lowers cholesterol, eases stress and anxiety, lets us sleep restfully. GENERAL OBJECTIVES OF PHYSICAL EDUCATION 1. Physical Development - It is not only free from diseases but includes physical fitness as well, 2. Emotional Development - The informal nature of physical education activities offers opportunities for the development of a high level of self-esteem and ability to cope with routine stresses of daily living. 3. Social Development - It is the development and maintenance of a meaningful interpersonal relationship. 4. Mental Development - Through participation in physical education activities, the individual develops his mental capacities as he learns the principles, rules and strategies of games and sports. Health & Fitness Fitness involves activity of some sort that stimulates various systems of the body and maintains a certain condition within the body. Health, on the other hand, involves every system of the body and is only achieved through a lifestyle that supports health. Physical activity or exercise can improve your health and reduce the risk of developing several diseases like type 2 diabetes, cancer and cardiovascular disease. Health & Fitness Most people believe being healthy and being fit are one and the same. In reality, they can be separate states of physical being. You can be really fit, and not very healthy, and you can be very healthy and not very fit. Health has been defined by the World Health Organization as a state of complete physical, mental and social well- being, and not merely the absence of disease or infirmity. It includes aging well, longevity, quality of life, freedom from pain etc. Health & Fitness Fitness, on the other hand, is defined as a set of attributes that people have or achieve that relates to the ability to perform physical activity. Fitness is made up of many components, and the following factors need to be considered when discussing fitness levels: 1. Endurance (Cardiovascular and Cardio-Respiratory): This is your body’s ability to use and deliver oxygen to your body. 2. Stamina (Muscular Endurance): This is your body’s ability to store, process, and use energy. 3. Strength: This is the ability of your muscles or a muscular unit to apply force. 4. Flexibility: The ability to maximize the range of motion of a joint. 5. Power: The ability of your muscles to maximize their force in a minimum amount of time. 6. Speed: The ability to minimize the amount of time it takes you to accomplish a task or movement. 7. Coordination: The ability to combine several different movement patterns in a single distinct movement. 8. Accuracy: The ability to control a movement in a given direction or intensity. 9. Agility: The ability to minimize the time going from one movement to another. 10. Balance: The ability to control the center of gravity of your body in relation to your support base. Body Mass Index Body Mass Index (BMI) is a person's weight in kilograms divided by the square of height in meters. A high BMI can be an indicator of high body fatness. BMI can be used to screen for weight categories that may lead to health problems, but it is not diagnostic of the body fatness or health of an individual. The Classification There are three main body types that occur naturally. The type of body you have greatly impacts your workout and how hard you will have to work in order to achieve your ideal body shape and muscle density. The different body types are as follows: Body type, or somatotype, is a concept from the 1940s by Dr. W.H. Sheldon, suggesting that people have three main body compositions: endomorph, mesomorph, and ectomorph. Endomorph: This person looks or seems to be fatter than he/she actually is due to the stature. They will indeed look heavier even when they are fit and in shape because of the body type that they have. Characterized by a thick rib cage, blocky stature, wide, thicker joints, shorter limbs and hips are wide. Mesomorph: These are the fortunate ones who have a muscular and well developed structure. They look well-proportioned usually even when they carry a little of extra added weight. Characterized by narrow waist, thinner joints and long and round muscle bellies. Ectomorph: They are distinguished usually by a lack of muscle tissue. They also seem to be low on fat because their body type is this way. Characterized by a thin build with long limbs, small joints and narrow hips.  Once you have figured out your body type, then you exactly come to know and realize what and how you have to do to keep your body in shape. You will be able to talk to and understand your body by doing this. Half the battle is already won by doing so. The Eight Dimension of Wellness There are eight dimensions of wellness: physical, emotional, social, mental, environmental, financial, occupational, and spiritual. Each dimension is interrelated to each other in which one often affects the others. Thus, attention must be given to all these dimensions. 1. Physical Wellness is associated with good health. It involves taking care of your body through physical activity, proper nutrition, regular exercise, maintaining a healthy weight, safe sex practices, adequate sleep, avoiding drugs and alcohol, limiting exposure to pollutants, and seeking medical attention when needed. Physically well individuals also exhibit good health-related fitness. 2. Emotional wellness Emotional wellness involves understanding and accepting your own feelings, coping with stress, adapting to change, and finding joy in life. Emotionally well individuals are able to respond positively to challenges and setbacks. They find happiness through family love and support. 3. Intellectual wellness Intellectual wellness involves applying knowledge, engaging in mentally stimulating activities, and being open to new ideas. Mentally fit individuals are curious, motivated to learn, and able to think critically, solve problems, and innovate. Developing intellectual wellness can be achieved through academics, personal hobbies, and community involvement. 4. Social wellness Social wellness involves how we interact with others. It includes building harmonious relationships, being open and friendly, and balancing social life with other aspects of life. 5. Environmental wellness Environmental wellness refers to the impact of our environment on our well-being. It promotes a lifestyle that protects a healthy environment. The key principle is respect for nature and its ecosystem. While not requiring formal involvement in environmental organizations, individuals can practice good habits like the Leave No Trace and Four R’s (Refuse, Reduce, Reuse, Recycle) principles to preserve the environment. Living in a polluted or unsafe environment can negatively affect our health, as demonstrated by the challenges faced in squatter areas. 6. Occupational wellness Occupational wellness motivates us to pursue fulfilling work that aligns with our personal development and interests. It's about finding meaning and satisfaction in our careers, not just high salary or status. Any job can contribute to occupational wellness if it provides the necessary support. Individuals who are occupationally well have their own "ideal" job that inspires them to strive for success. 7. Spiritual wellness Spiritual wellness provides a unifying force that integrates all aspects of well-being. It involves a sense of meaning, connection to a higher power, and positive qualities like love, peace, and fulfillment. Studies have shown positive relationships between spiritual wellness, emotional wellness, and self- fulfillment. Prayer is a common spiritual practice associated with positive health outcomes. Spiritual wellness helps individuals find meaning in life, develop inner harmony, and achieve balance. While not requiring religious practice, spirituality can be cultivated through various means. 8. Financial wellness Financial wellness involves managing financial expenditures effectively. It includes having sufficient resources for essential needs and understanding financial literacy. Money significantly affects our lives, including health and education. Financial stress is common among college students, but effective budgeting and financial management can help mitigate it. By maximizing resources and developing smart habits, individuals can reduce future financial stress and achieve their goals. NUTRITION AND EATING HABITS Nutrition refers to the food intake which is the key to any level of physical conditioning. It involves the nutrients that get into the body through the regular three meals and snacks. Here are the most common meals and snacks of Filipinos. Study them carefully. Based on the knowledge you will gain in this unit, give your comments later. Suggest ways whereby improvements can be made so that a college freshman like you will understand the proper food necessary for good health. Sources and related content COMMON FILIPINO MEALS AND SNACKS BREAKFAST 1. Coffee, bread, peanut butter 2. Chocolate, pancake 3. Milk, bread, egg, papaya 4. Canned juice, rice, dried fish 5. Tapa-sinangag-itlog (Tapsilog) LUNCH 1. Rice, fish sinigang 2. Rice, pork adobo 3. Hamburger sandwich, soft drinks 4. Rice, fried chicken 5. Rice, sauted vegetables, fried fish SUPPER 1. Rice, tinapa/tuyo 2. Rice, chicken tinola 3. Rice, pancit/noodles 4. Rice, menudo 5. Rice, beef nilaga SNACKS 1. Spaghetti, soft drinks 2. Junk foods 3. Noodles or banana cue 4. Sandwich, juice 5. Arroz caldo THE FOOD GROUPS Contemporary health specialist consider four basic food groups, namely: 1. Carbohydrates-rich foods 2. Protein-rich foods 3. Fat-rich foods 4. Vitamin and mineral-rich foods 1. Carbohydrates-rich foods. These are the energy-giving foods. Rice, whole grain, flour, potatoes, cereals, and seeds belong to this group. 2. Protein-rich foods. These are the building blocks of the body as they build and repair body tissues. They also provide energy reserves when carbohydrate and fat reserves are used up. Sources of protein are meat, fish, poultry, beans, milk, and eggs. 3. Fat-rich foods. Fats are needed for body lubrication and insulation. They protect the internal organs and provide essential fatty acids, but they are relatively inefficient in the production of energy. Besides, a high-fat diet may contribute to diseases of some vital organs of the body. To keep fats to minimum, avoid fried foods, mayonnaise, butter, cheese, rich desserts, and fatty sausages. Vegetable fats are nutritionally better than animal fats. 4. Vitamin and mineral rich foods. These are body regulators of metabolic processes. Sources of most vitamins and minerals are green leafy and yellow vegetables and fruits. Vitamins C and D are not stored in the tissues so a daily intake of these foods should be practiced. A balanced diet is made up of all the basic food groups so that the three meals (and snacks) can provide sufficient nutrients needed by the growing an active body. The quantity of food is considered in maintaining the weight of college student. GUIDELINES FOR WEIGHT AND HEALTH MAINTENANCE 1. Eat balanced meals every day. Balanced means eating adequate foods containing carbohydrates, proteins, fats, vitamins, and minerals. This food combination provides long-lasting energy the whole day to enable you to work and play with pep and vigor. 2. Follow a consistent eating pattern. Eat three meals a day. Regular eating habits through a variety of food and nutrients contribute to sound nutrition. Never skip a meal. Begin your day with a good breakfast. 3. Maintain your ideal weight. If you overeat be sure to increase calorie expenditure by exercising. It is believed that good physical health and being overweight are not compatible. Besides, you cannot look your best if you are overweight. 4. Eat low-calorie snacks and avoid junk foods. Form the habit of eating fruits. Fruit juices, unbuttered corn, or light sandwiches can tide you over to the next meal. Most junk foods contain too much sugar or salt or preservatives which are not essential in improving one’s diet. 5. Cut down on high-fat foods and eat more lean meats. Limit the intake of fried foods, butter, margarine, nuts, and creams. Avoid excessive pork dishes and cheese but go for fish, poultry, and lean beef. 6. Drink 6-8 glasses of fluids a day. Water and other fluids are necessary to certain bodily functions. They aid digestion, regulate temperature, and help carry nutrients throughout the body. 7. Eat amidst a relaxed and pleasant atmosphere. Chew your food thoroughly. Enjoy each bite. If you make this a habit, there is a tendency that you will not overeat. Finishing a meal hurriedly may lead to indigestion. Avoid eating while watching television or while reading the papers. Concentrate on what you are eating so that the kind and amount of food can be well monitored. 8. Food supplements may be taken if necessary. A well-balanced diet generally provides enough nutrients for people to carry on their basic activities. However, most young people do not always get adequate nutrients from their meals. They hardly eat vegetables and fruits. They are fond of soft drinks. In this case, food supplements in the form of Vitamins A, C, and E may help provide protection from infectious diseases. Performance Task 1. My Daily Food Intake Name: _____________________ Program/Section: __________ Instruction: Record your daily food intake for 5 days and its quantity. (example: Breakfast: 2 cups of white rice and two pieces of hot dog with one glass of milk or one glass of water). Also provide the time of intake (6:30am) and any form of hydration such as water, sports drink or energy drink, etc.