2. Physical fitness is a state of health and well-
being and, more specifically, the ability to
perform aspects of sports, occupations and daily
activities. Physical fitness is generally achieved
through proper nutrition, moderate-vigorous
physical exercise, and sufficient rest.
PHYSICAL FITNESS
3. HEALTH
Health, as defined by the World Health Organization
(WHO), is "a state of complete physical, mental and social well-
being and not merely the absence of disease or infirmity." This
definition has been subject to controversy, as it may have limited
value for implementation. Health may be defined as the ability to
adapt and manage physical, mental and social challenges
throughout life
4. FITNESS
Fitness is defined as the quality or state of being fit. The modern definition of
fitness describes either a person or machine's ability to perform a specific function or a
holistic definition of human adaptability to cope with various situations. This has led to an
interrelation of human fitness and attractiveness that has mobilized global fitness and fitness
equipment industries. Regarding specific function, fitness is attributed to persons who
possess significant aerobic or anaerobic ability, i.e. endurance or strength. A well-rounded
fitness program improves a person in all aspects of fitness compared to practicing only one,
such as only cardio/respiratory endurance or only weight training. Fitness is defined as the
quality or state of being fit. The modern definition of fitness describes either a person or
machine's ability to perform a specific function or a holistic definition of human adaptability
to cope with various situations. This has led to an interrelation of human fitness and
attractiveness that has mobilized global fitness and fitness equipment industries. Regarding
specific function, fitness is attributed to persons who possess significant aerobic or
anaerobic ability, i.e. endurance or strength. A well-rounded fitness program improves a
person in all aspects of fitness compared to practicing only one, such as only
cardio/respiratory endurance or only weight training.
5. VALUE OF PHYSICAL FITNESS
The importance of including physical fitness into your life spans
every aspect from weight control to disease prevention to improvements
in your physical appearance. It is not just a matter of doing so many
pushups or situps. It means following an exercise plan which will
enhance your body's ability to respond to stress.
People who are physically fit are also healthier, are able to
maintain their most optimum weight, and are also not prone to cardiac
and other health problems. In order to maintain a relaxed state of mind,
a person should be physically active. A person who is fit both physically
and mentally is strong enough to face the ups and downs of life, and is
not affected by drastic changes if they take place.
6. BODY COMPOSITION
In physical fitness, body composition is used to
describe the percentages of fat, bone, water and muscle in
human bodies. Because muscular tissue takes up less
space in the body than fat tissue, body composition, as
well as weight, determines leanness. Two people of the
same sex and body weight may look completely different
because they have a different body composition.
7. BODY TYPES
Ectomorphs are long and lean, with little
body fat, and little muscle. They have a
hard time gaining weight. Fashion models
and basketball players fit this category.
While most of us love to hate these
genetically-blessed individuals, some male
ectomorphs may not be thrilled with their
narrow-chested frames, and some female
ectomorphs long for more womanly
curves.
8. BODY TYPES
Endomorphs, on the other hand, have lots
of body fat, lots of muscle, and gain weight
easily. "Football lineman tend to be
endomorphs -- they're heavier and
rounder individuals," says Colby. "And they
don't have to necessarily be overweight.
Both Oprah Winfrey and Marilyn Monroe
are classic examples of endomorphs."
9. BODY TYPES
Mesomorphs are athletic, solid, and strong.
"They're not overweight and not
underweight," says Colby, "and they can
eat what they want without worrying too
much about it." They both gain and lose
weight without too much effort.
10. BODY TYPES
Classic combination somatotypes include pear-shaped
ecto-endomorphs with thin, delicate upper bodies and
high fat storage in the hips and thighs, and apple-
shaped endo-ectomorphs, with high fat storage in the
mid-section and thin lower bodies.
11. WHAT ARE THE HEALTH BENEFITS OF EXERCISE?
1. Help you control your weight
2. Reduce your risk of heart diseases
3. Help your body manage blood
sugar and insulin levels
4. Help you quit smoking
5. Improve your mental health and
mood
6. Help keep your thinking, learning,
and judgment skills sharp as you age
7. Strengthen your bones and
muscles
8. Reduce your risk of some cancers
9. Reduce your risk of falls
10. Improve your sleep
11. Improve your sexual health
12. Increase your chances of living
longer
13. Be active with friends and family
14. Keep track of your progress
15. Make exercise more fun
12. PSYCHOLOGICAL BENEFITS OF
EXERCISE
We often hear about the physical benefits of
exercise (e.g., increasing heart health), less often are the
psychological benefits promoted. Yet, engaging in a
moderate amount of physical activity will result in
improved mood and emotional states. Exercise can
promote psychological well-being as well as improve
quality of life.
13. PSYCHOLOGICAL BENEFITS OF
EXERCISE
The following are common psychological benefits gained through exercise.
• Improved mood
• Reduced stress as well as an improved ability to cope with stress
• Improved self-esteem
• Pride in physical accomplishments
• Increased satisfaction with oneself
• Improved body image
• Increased feelings of energy
• Improved in confidence in your physical abilities
• Decreased symptoms associated with depression
14. FACTS AND FALLACIES ON HEALTH,
FITNESS AND EXERCISE.
1: Skipping meals will help you lose weight.
Fact: When you skip meals, your body fights back by slowing down your
metabolism. Metabolism is the rate at which you burn calories. When metabolism
slows down, it is harder for you to shift weight and changes your system into
starvation mode. You will lose weight more efficiently if you eat several small
meals a day rather than one or two large ones.
2: All fat is bad for you.
Fact: Fat is the principal fuel of the body. Unsaturated fats included in
foods like nuts, avocados, and fish are essential fats needed by the body. They
also help build hormones and cells. According to Dr. Ahmed Zayed Helm of
Consumer Health Digest, unsaturated fats help improve overall health and well
being of an individual.
15. FACTS AND FALLACIES ON HEALTH,
FITNESS AND EXERCISE.
3: Exercise can turn fat into muscles.
Fact: This is one of the biggest misconceptions about fitness and
exercise. Muscle and fat are two different kinds of tissues and cells, and one can
never turn into the other. The two have distinct compositions. Muscle tissue has
protein, water, and glycogen while fat is consists of bundles of fatty acids.
Therefore, fatty acids can't turn into proteins.
4: Healthy young individuals do not require physical activity.
Fact: When the body is active, muscles are improved while body fat
reduces. Through inactivity, both young adults and adolescents will lose the
health advantage. Exercising on a regular basis helps improve an individual's
overall health and wellness.
16. FACTS AND FALLACIES ON HEALTH,
FITNESS AND EXERCISE.
5: If there is no pain in exercise, there is no gain.
Fact: Exercise should not cause physical agony. Many of you believe that
pain during workouts signifies progress. Honestly, this is the farthest from the
truth. It is unnecessary to work out to the point of experiencing severe pain.
Expect moderate soreness if the body has not been working specific muscles.
When exercise becomes painful, it is a sign to cease overexertion or else you will
experience muscle and bone injuries.
6: The more you sweat, the more you lose body fat.
Fact: Sweating is dependent on humidity and temperature. In cold
countries, you do not sweat profusely, but you still utilize your body fat for
energy.
17. FACTS AND FALLACIES ON HEALTH,
FITNESS AND EXERCISE.
7: As long as people work out on a regular basis, they can eat whatever they
desire.
Fact: The truth is, exercise does not burn your fats as you think.
You must always remember that a regular exercise and balanced diet go hand in
hand. The main logic is you will lose weight if you burn more calories than you
expend, considering a healthful diet. The calorie-intake must be less than the
calories you burn.
8: Getting in shape requires having a membership in a gym.
Fact: Shaping up does not require membership in a health club or going
to a gym. Choose an enjoyable physical activity like walking, jogging, biking,
playing tennis, swimming, rollerblading, or other safe, healthful activities that can
inspire your body to be in motion.
18. FACTS AND FALLACIES ON HEALTH,
FITNESS AND EXERCISE.
9: Engaging in exercise during menstrual flow is harmful.
Fact: Do not stop training entirely even during menstruation because a
loss of five or more days will lower your conditioning level. Do light exercises if
you are unable to continue in a regular workout.
10: Weight training is harmful for women.
Fact: Women have heavier coats of fatty tissues and have 15-20% less
muscle mass than men. Compared to men, they lack strength. To overcome
these, work with different pieces of training for strength. It will improve your
strength, develop endurance and muscle tone, firm sagging areas, and enhance
appearance, posture, and physical efficiency.
19. FACTS AND FALLACIES ON HEALTH,
FITNESS AND EXERCISE.
11: Running is not for everyone.
Fact: Running is for everyone, but not everyone is a good runner.
Humans have different movements and abilities, but that is not an excuse for
running. Experts believe that in a span of time, anyone who is eager to do
running can develop his/her running form with continuous running and with the
help of coaches or trainers.
12: Exercise will affect an athlete's heart.
Fact: You cannot damage a sound heart by exercise. Positively, it
enhances the heart muscle's efficiency. It also develops the heart more fully,
making it denser, huger, and slower, and taps more blood per beat than a
person's heart with no exercise.
20. FACTS AND FALLACIES ON HEALTH,
FITNESS AND EXERCISE.
13: Exercise makes women less feminine.
Fact: Women do not develop and retain muscles unless they indulge in a
continuous hard weight training for a very long time. Men have a different body
statistics from women, and it does not entitle that exercise should only be for
men.
14: The proper way of breathing is through the mouth
Fact: Mouth breathing allows air to enter and exit much faster. Nose
breathing is the proper way of breathing. It allows air to enter and any particle
present in the air into the nose and filtered by the cilia before it goes to the
lungs.
21. 2 MA JOR COMPONENTS OF PHYSICAL
FITNESS
- HEALTH RELATED
1. Body Composition
Body fat composition refers to the amount of fat on your body. For
example, a 100-pound person with a 25% body fat composition will have a lean
body mass of 75 pounds.
To qualify as fit:
• Men must have a body fat composition lower than 17 percent
• Women must have a body fat composition lower than 24 percent
The average man tends to have about 18 to 24 percent body fat, while
the average woman has 25 to 31 percent body fat.
22. 2 MA JOR COMPONENTS OF PHYSICAL
FITNESS
- HEALTH RELATED
2. Muscular Strength
This is the “power” that helps you to lift and carry heavy
objects. Without muscular strength, your body would be weak and
unable to keep up with the demands placed upon it. The way to
increase strength is to train with heavy weights, working in the 4 – 6
or 12 – 15 rep ranges. The heavier the weight, the fewer reps you
should perform!
23. 2 MA JOR COMPONENTS OF PHYSICAL
FITNESS
- HEALTH RELATED
3. Muscular Endurance
Endurance is the ability of your muscles to perform
contractions for extended periods of time. Rather than just lifting
or carrying something for a few seconds, the muscles are used for
minutes. The way to increase strength is to train with light weights,
working in the 20 – 25 rep range. Working with lighter weight will
train the muscle fibers needed for muscular endurance, and the
higher rep range leads to a longer period of exercise.
24. 2 MA JOR COMPONENTS OF PHYSICAL
FITNESS
- HEALTH RELATED
4. Flexibility
Flexibility is one of the most important, yet often overlooked,
components of physical fitness. Without flexibility, the muscles and joints
would grow stiff and movement would be limited. Flexibility training
ensures that your body can move through its entire range of motion
without pain or stiffness. To test your flexibility, lean forward and try to
touch your toes. Those with good flexibility will usually be able to touch
their toes, while those with limited flexibility will not. The sit and reach test
(sitting on the floor and reaching toward your toes) is another good way
to assess your flexibility. The more flexible you are, the closer you will
come to touching your toes and beyond.
25. 2 MA JOR COMPONENTS OF PHYSICAL
FITNESS
- HEALTH RELATED
5. Cardiovascular endurance
Cardiovascular endurance is your body’s ability to keep up
with exercise like running, jogging, swimming, cycling, and anything
that forces your cardiovascular system (lungs, heart, blood vessels) to
work for extended periods of time. Together, the heart and lungs fuel
your body with the oxygen needed by your muscles, ensuring that
they have the oxygen needed for the work they are doing. The
Cooper Run (running as far as possible in 12 minutes) is a test
commonly used to assess cardiovascular endurance, but many
trainers use the Step Test (stepping onto a platform for 5 minutes).
Both are accurate measures of a subject’s cardiovascular endurance.
26. 2 MA JOR COMPONENTS OF PHYSICAL
FITNESS
- SKILLS RELATED
1. Speed
Is the ability to cover a distance in a short amount of time.
Speed is a very important factor in many sports and activities. Short
runs are used to evaluate speed.
2. Reaction Time
Is the amount of time it takes to start a movement once your
senses signal the need to move. People with good reaction time
can usually start quickly in track and swimming or react quickly in
ping pong or karate.
27. 2 MA JOR COMPONENTS OF PHYSICAL
FITNESS
- SKILLS RELATED
3. Agility
Is the ability to change the position of your body and to
control the movement of your whole body. Agility is an important
quality in many sports, because you must change direction rapidly
and always have your body under control.
4. Balance
Is the ability to keep an upright posture while either standing
still or moving. Good balance in essential in many activities like
skating, surfing, skiing, and gymnastics.
28. 2 MA JOR COMPONENTS OF PHYSICAL
FITNESS
- SKILLS RELATED
5. Coordination
Is the integration of eye, hand, and foot movements. This
component is necessary for success in such sports as baseball,
softball, tennis, golf, and basketball.
6. Power
Is the ability to perform with strength at a rapid pace.
Strength and speed are both involved in power. Football players,
swimmers, shot-putters, discus throwers, and high jumpers are
examples of athletes who typically have a high degree of power.
