Handout 1: The Healthiest and Fittest Me PDF

**Handout 1: The Healthiest and Fittest Me** **Exercise, Eat, and Excel** **Physical Fitness as Defined:** A person who is free from illness and can do physical or sports activities and still has extra energy to do more activities is considered physically fit. Physical fitness is a combination of...

**Handout 1: The Healthiest and Fittest Me** **Exercise, Eat, and Excel** **Physical Fitness as Defined:** A person who is free from illness and can do physical or sports activities and still has extra energy to do more activities is considered physically fit. Physical fitness is a combination of health fitness and body fitness. Health fitness refers to your body's ability to fight off diseases. Body fitness, on the other hand, refers to the ability to do strenuous physical or sports activities without getting tired. **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. **Health-Related Fitness and Skill-Related Components** +-----------------------+-----------------------+-----------------------+ | **Health-Related | **Definition** | **Fitness Test** | | Fitness** | | | +=======================+=======================+=======================+ | *Body Composition* | The combination of | Computing your BMI | | | all the tissues that | | | | make up the body such | | | | as bones, muscles, | | | | and body fat. | | +-----------------------+-----------------------+-----------------------+ | *Cardiovascular | The ability of the | 3-minute-step-test | | Endurance* | heart, lungs, blood | | | | vessels, and blood to | | | | work efficiently and | | | | to supply the body | | | | with oxygen. | | +-----------------------+-----------------------+-----------------------+ | *Flexibility* | The ability to use | Zipper test | | | joints fully through | | | | a wide range of | Seat and reach | | | motion. | | +-----------------------+-----------------------+-----------------------+ | *Muscular Endurance* | The ability to use | Basic Plank | | | muscles for long | | | | period of time | | | | without tiring. | | +-----------------------+-----------------------+-----------------------+ | *Muscular Strength* | The ability of the | Push up | | | muscles to lift a | | | | heavy weight or exert | Sit up | | | a lot of force one | | | | time | | +-----------------------+-----------------------+-----------------------+ | **Skills-Related | **Definition** | **Fitness Test** | | Fitness** | | | +-----------------------+-----------------------+-----------------------+ | *Agility* | The ability to change | Hexagon Agility Test | | | positions quickly and | | | | keep the body under | | | | control when moving. | | +-----------------------+-----------------------+-----------------------+ | *Balance* | The ability to keep | Stork Stand | | | the body in a steady | | | | position while | | | | standing and moving. | | +-----------------------+-----------------------+-----------------------+ | *Coordination* | The ability of the | Juggling | | | body parts to work | | | | together when | | | | performing an | | | | activity. | | +-----------------------+-----------------------+-----------------------+ | *Power* | The ability to | Basketball pass | | | combine strength with | | | | speed while moving. | | +-----------------------+-----------------------+-----------------------+ | *Reaction Time* | The ability to move | Stick Drop Test | | | quickly one a signal | | | | to start moving is | | | | received. | | +-----------------------+-----------------------+-----------------------+ | *Speed* | The ability to move | 40-meter dash | | | all or a part of the | | | | body quickly. | | +-----------------------+-----------------------+-----------------------+ **Physical Activity and Exercise** Activities done by the skeletal muscles that utilize energy are called **Physical Activities.** 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. **1. Occupational --** These are the activities you do at your workplace (i.e., 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 (i.e., washing clothes and dishes, gardening, carpentry, baking, or cleaning the house.) **3. Transportation --** These are the activities that involve traveling (i.e., riding a jeepney, tricycle, motorcycle, or bike.) **4. Leisure time --** These are the activities you do during recreational activities (i.e., playing, swimming, hiking, or craft making.) **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. **Aerobic, Muscle-strengthening, and Bone-strengthening Activity** *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 Activity* This kind of activity, which includes resistance training and lifting weights, causes. *Bone-Strengthening Activity* This kind of activity, sometimes called weight-bearing or weight-loading activity, produces a force on the bones that promotes bone growth and strength. **Barriers to Physical Activities** 1\. Lack of Time 2\. Social Support 3\. Lack of Energy 4\. Lack of Motivation 5\. Fear of Injury 6\. Lack of Skill 7\. High Cost 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. **Influences on Food Choices** 1\. Individual influences 2\. Cultural Influences 3\. Social Influences 4\. Religious Influences 5\. Economics Influences 6\. Environmental Influences 7\. Political Influences