HEALTH
“Health is wealth” according to a common saying. It
is correct and true. It is only our good health which
remains during worst times. It helps us face all
challenges in life.
Health is a “state of complete physical, mental, and
social well-being and not merely the absence of
disease or infirmity.”
- WHO (World Health Organization)
Health is the “optimal well-being that contributes
to one’s quality of life. It is more than freedom from
disease and illness, though freedom from disease is
important to good health”.
- Corbin and Welk, et al. (Concepts of Physical
Fitness)
Health is “the condition of being sound in body,
mind or spirit, especially freedom from physical
disease or pain.”
- Merriam-Webster
Health is the “ability to live your dreams. It is not
about the absence of pain, discomfort or disease.
Instead, it points more toward a quality and healthy
life.”
- Moshe Feldenkrais
Creator of the Feldenkrais Method (created to
improve human functioning by increasing self-
awareness through movement.)
Men Sana in corpora Sano
- A lain phrase, usually transalated as “a
healthy mind in a healthy body.
“The best way we can do to maintain health is to
preserve it through a healthful lifestyle, rather than
waiting until one is sick and then trying to get well.
This state of enhanced well-being is referred to as
‘wellness’.”
What is Wellness?
Wellness is the integration of many different
components (social, emotional, mental, spiritual,
and physical) that expand one’s potential to live
(quality of life) and work effectively and to make a
significant contribution to society.
- Charles Corbin, et al.
Concepts of Physical Fitness
Wellness is “satisfying your needs regarding mental
and emotional stability, social consciousness and
adaptability, spiritual and moral fiber, and physical
health consistent with your heredity.”
- William Prentice
Get Fit Stay Fit
The Difference Between Health and
Wellness. According to the World Health
Organization, “Health is a state of complete
physical, mental and social well-being and not
merely the absence of disease or infirmity.”
Wellness is the action while (good) health is the
desired outcome.
THE DIMENSIONS OF WELLNESS
PHYSICAL WELLNESS
The dimension most commonly associated
with being healthy. It is the ability to maintain a
healthy quality of life that allows us to get through
our daily activities without undue fatigue or physical
stress.
Physically well individuals:
(1) Physically active,
(2) Exercise regularly,
(3) Eat a well-balanced diet,
(4) Maintain a recommended body weight,
(5) Get sufficient sleep,
(6) Practice safe sex,
(7) Minimize exposure to environmental
contaminants
(8) Avoid harmful drugs including tobacco
and excessive alcohol, and
(9) Seek medical exams and care as needed
Physically well people also exhibit good cardio-
respiratory endurance, appropriate muscular
strength and flexibility, and maintain proper
body composition right for his/her age.
EMOTIONAL WELLNESS
The ability to understand your own feelings,
accepting your limitations, and achieving emotional
stability. The ability to acknowledge and share
feelings of anger, fear, sadness or stress, hope, love,
joy and happiness in a productive manner.
The Path To Emotional Wellness:
(1) Awareness of thoughts and feelings,
(2) Using a positive attitude,
(3) Seeking support and expressing emotion
in a suitable manner,
(4) Setting priorities, and
(5) Accepting mistakes and learning from
them
MENTAL WELLNESS/ INTELLECTUAL WELLNESS
The ability to open our minds to new ideas
and experiences that can be applied to personal
decisions, group interaction and community
betterment. It is engaging the individual in creative
and stimulating mental activities to expand their
knowledge and skills and help them discover the
potential for sharing their gifts with others.
An intellectually well person:
(1) Cherishes mental growth and stimulation,
(2) Is involved in intellectual and cultural
activities,
(3) Is engaged in the exploration of new ideas and
understanding.
(4) explores issues related to problem solving,
creativity, and learning as well as spending more
time pursuing personal interest
e.g. reading books, magazines, newspaper
keeping abreast of current issues and ideas
(5) curious and interested in the communities
around them as well as in the world.
SOCIAL WELLNESS
The ability to relate well with others, both
within and outside the family hunt.
WAYS TO CULTIVATE SOCIAL WELLNESS FOR LIFE:
(1) Practice Self-Care
(a) Self-care embraces basic needs such as:
(b) Getting enough sleep,
(c) Bathing and brushing teeth,
(d) Eating healthy,
(e) Exercising regularly, and
(f) Avoiding negative coping mechanism like
smoking or over-drinking (alcoholic drinks)
(2) Know Thyself
 Identify your needs, preferences and values
and communicate them to the people
around you.
(3) Don’t criticize, judge or blame
 People can easily get caught up in self-
critical thinking which perpetuates low self-
esteem, contributes to depression and
anxiety, and inhibits social interaction.
 No one wants to be judged, criticized or
blamed, and if those dynamics are present,
it can indicate an unhealthy and potentially
abusive relationship.
(4) Own Up to Your Part
 Take responsibility of yourself in
disagreements or conflict by using the “I”
language and don’t push all the blame onto
the other person.
(5) Rekindle old friendships with people who are
respectful, positive and supportive.
 Maintaining friendship with individuals who
respect, love and accept you for who you
are is crucial to our social wellness.
(6) Don’t Be A Flake
 Be mindful of the commitments you make
and keep them.
 Know your limitations and don’t spread
yourself too thin.
(7) Appreciate Yourself and Others
 Giving more energy to positives than
negatives helps to keep us happier,
healthier and more hopeful.
ENVIRONMENTAL WELLNESS
The capability to live in a clean and safe
environment that is not detrimental to health. It is
the ability to recognize our own responsibility for
the quality of the air, the water and the land that
surround us.
Threats to the Earth’s Environment:
(1) Climate Change
- is increasing the frequency and intensity of
natural events like droughts, wildfires, heat waves,
rainstorms, tropical cyclone and hurricane.
(2) Species Extinction and Biodiversity Loss
- All causes are created by consumer
demands as people branch out into areas that were
once home to various species, e.g. intensive
agriculture, unsustainable fishing, wildlife poaching,
habitat degradation, and destruction acid rain
(3) Air Pollution and Water Pollution
 Air Pollution
- Ninety-two percent of the world
population lives in areas with polluted air
which cause 11.6 of global recorded death
(WHO)
 Water Pollution
(a) The Global Risks Report 2018-
point out that plastic pollution is so great
that micro-plastic is found in 83% of tap
water in the world.
(b) Chemical pollution from
agriculture and industries, plants and
animals are killed or attacked by toxins that
end up in lakes, ponds and oceans
(4) Water Crisis
- All continents are affected by a water
shortage. Water shortage occurs due to careless
overuse, prolonged drought and rising
temperatures.
(5) Natural Resources Drain
- Consumers place more demands on the
Earth’s natural resources as the population
increases.
(6) Deforestation
- The Global Risks Report 2018 notes that in
2016, 29.7 million hectares of forests were cut
down. This lead to loss of biomass and plant
species, habitats of animals.
 Deforestation disrupts the natural balance
of ecological system
 Deforestation is also a drive of climate
change
(7) Soil Degradation
- It results to:
(a) Soil Erosion
(b) Soil Compaction
(c) Application of agricultural
chemicals
SPIRITUAL WELLNESS
Is the ability to establish peace and
harmony in our lives. It is a personal matter
involving values and beliefs that provide a purpose
in our lives.
 Spiritual wellness follows the following
tenets:
(a)It is better to ponder the meaning of
life for ourselves and to be tolerant of the
beliefs of others than to close our minds and
become intolerant.
(b)It is better to live each day in a way
that is consistent with our values and beliefs
than to do otherwise and feel untrue to
ourselves.
Reaching Spiritual Wellness THE INTEGRATION OF WELLNESS DIMENSIONS

(a) It is important for everyone to explore what - Wellness +

they believe is their own sense of meaning and Dimensions
purpose. Depressed Emotional-mental Happy
Ignorant Intellectual Informed
(b) The path to spiritual wellness may involve: Unfit Physical Fit
Lonely Social Involved
 meditation
Unfulfilled Spiritual Fulfilled
 prayer
Negative Total Outlook Positive
 affirmation
 specific spiritual practices that support - Charles Corbin, et al.
your connection to a higher power or Concepts of Physical Fitness
belief system.

(c) Having compassion, the capacity for love and
forgiveness, altruism, joy, and fulfillment help you
enjoy your spiritual health.
(d) Your religious faith, values, beliefs,
principles, and moral define your spirituality.
What is Physical Fitness?
Physical fitness is an important part of life.
It is an indicator which shows whether you have the
ability to perform and enjoy day to day physical
activities with ease.

“Physical fitness is not only one of the most

OCCUPATIONAL WELLNESS
The ability to get personal fulfillment from
our jobs or our chosen career field while still
maintaining balance in our lives.
important keys to a healthy body; it is the basis of
dynamic and creative intellectual activity.
- John F. Kennedy

 You have the ability to achieve a balance Definition of Physical Fitness:

between work and leisure time.
 A person who is occupationally well has his
or her own “ideal” jobs which allow them
to thrive.
 Occupationally well people are able to
maximize their skills, and they have the
opportunity to broaden existing skills or
gain new ones.
 Occupational wellness encourages
collaboration and interaction among co-
workers which fosters a sense of teamwork
and support.
Physical fitness is the general capacity to adapt and
respond favorably to physical effort.
-Werner W.K.Hoeger, Sharon A.Hoeger(2011)
Physical fitness: the various systems of your body
are healthy and function efficiently to enable you to
engage in activities of daily living, as well as
recreational pursuits and leisure activities, without
unreasonable fatigue.
-William E. Prentice (2004)
Get Fit Stay Fit

Physical fitness is the body’s ability to function

efficiently and effectively. It consists of health
related and skill-related fitness components, each
of which contributes to total quality of life.

-Charles B. Corvin, et al. (2004)

Concepts of PhysicalFitness
Physical Fitness may be achieved through:
1) Physical activity and exercise
2) Correct nutrition
3) Enough rest (good quality sleep)
4) Stress management and relaxation
Physical Fitness components can be classified into
the following categories:
1) Health- related components
2) Skill -related components
3) Physiological components
4) Sports-related components
FITNESS COMPONENTS
A. Health- Related Fitness Components
The components of a healthy lifestyle
include muscular strength, muscular endurance,
cardio- respiratory endurance, flexibility, and good
body composition.
1. Cardio- respiratory endurance
The ability of the heart, lungs and
blood vessels to supply oxygen to the
cells to meet the demands of prolonged
physical activity also referred to as
“aerobic exercise”. e.g. walking ,
running, rowing ,treadmill, biking
2. Flexibility
The achievable range of motion at a
joint or group of joints without causing
injury. e.g. stretching Tai Chi yoga
3. Muscular Strength
The ability or capacity of a muscle
group to exert force against resistance.
e.g. weight lifting, push- ups, pull -ups
4. Muscular Endurance
The ability of muscles to perform or
sustain repeatedly over a period of
time. e.g. running, jogging, cross
training on an elliptical machine
5. Good Body Composition
The percentage of fat, muscle and
other tissues in the body. (the ratio of
fat to muscle)
B. Skill-Related Fitness Components
The components of fitness that are
important for successful motor performance in
athletic events and in lifetime sports and activities
are as follows:
1. Speed
The ability to propel the body or a
part of the body rapidly from one point to
another. It is a combination of distance and
time . e.g. soccer, basketball, sprints in
track, stealing a base in baseball
2. Power
The ability of the muscle to produce
maximum force in the shortest time. The
two components of power are muscle
speed and force (strength).
e.g. putting the shot, spiking, hitting
a ball in baseball
3. Agility
The ability to change or alter
quickly and accurately in any direction.
e.g. car racing, whistling, playing
basketball
5. Balance
The ability to maintain the body in
equilibrium while moving or standing.
e.g. gymnastics, skiing, diving, wrestling, ice
skating, football
Types of balance:
 Static Balance- the ability to maintain one’s
equilibrium in a fixed position
 Dynamic Balance- the ability to maintain
one’s equilibrium while the body is in
motion
 Rotational Balance- the ability to maintain
one’s equilibrium after a turn
5. Coordination
The ability to integrate the senses-
visual, auditory, and proprioceptive
(knowing the position of your body in
space) – with muscle function to produce
smooth, graceful, accurate, skilled and
harmonious body movements.
e.g. kicking the ball in soccer, hitting
the ball in baseball game.
 6. Reaction Time
The length of time required to react
to a stimulus
e.g. to start in track or swimming
after hearing the whistle of a starter gun.
playing tennis at the net.
C. PHYSIOLOGICAL COMPONENTS OF FITNESS
Physiological fitness includes non-
performance components of physical fitness that
relate to biological system that are influenced by
one’s level of habitual physical activity.
1. Metabolic Fitness
Denotes improvements in the
metabolic profile through a moderate
intensity exercise program in spite of
little or no improvement in health-
related fitness.
e.g. a state of metabolic systems
and variable predictive of the risks of
diabetes and cardiovascular disease.
2. Morphological Fitness
A non-performance component of
physical fitness related to body
composition factors such as body
circumferences, body fat content and
regional body fat distribution
3. Bone Integrity (Bone Strength)
A non-performance component of
fitness related to bone mineral density.
Bone integrity is related to habitual
physical activity.
D. SPORT RELATED COMPONENTS OF FITNESS
 Sports can keep an individual fit and healthy
because s/he is getting his/her metabolism
flowing
 Coaches and sport scientists talk about
training program that “matches the
demands of sport”
 To best match these demands, framework
can be created to forget fitness
components.
e.g. “muscular strength, power etc.”
 “Programs for strength and conditioning are
developed by manipulating training
variables” such as:
(a) Intensity (how hard)
(b) Duration (how long)
(c) Recovery (how much rest)
(d) Volumes and Tempo
 Strength-targeted training improves:
(a) Joint stability
(b) Increases muscle size
(c) Contributes to power development
 Cardio-based programs develop:
(a) More efficient use of oxygen
(b) Improved use of fat for energy
(c) Increased size to exert greater force
(d) Improved blood flow
(e) Greater lung capacity
(f) Increased size of the heart to pump more
blood in one stroke
(g) Better coordination
(h) Stronger bones, ligaments, and tendons
to reduce injuries.
 Individual differences also require
appropriate adjustments as the coach
identifies “the athlete’s strength and areas
for improvement.”
 “Sport fitness activities improve
psychological preparation of athletes, sport
skill development and other qualities that
will translate to sport performance.”
Note: Simply put, the skill-related components are
also sport –related components.
LOVE YOURSELF enough to live a HEALTHY
LIFESTYLE
When people die at a young age, it is
considered to be early or premature death. The
most important factors contributing to early death
are unhealthy lifestyles.
A HEALTHY LIFESTYLE is one which helps to
keep and improve people’s health and well-being.
WHAT IS “LIFESTYLE”?
 A way of living of individuals, families
(household), and societies, where in they
manifest ways of coping with their physical,
psychological, social and economic
environments on a day to day basis.
  Lifestyle is expressed in both work and
leisure behavior patterns and (on an
individual basis) in activities, attitudes,
interests, opinions, values, and allocation of
income. It also reflects people’s self-image
or self-concept; the way they see
themselves and believe they are seen by
the others.
 Lifestyle is composite of motivations,
needs, and wants and is influenced by
factor such as culture, family, reference
groups, and social class.
WHAT IS A HEALTHY LIFESTYLE
Adhering to a healthy lifestyle is necessary
to increasing quality and years of healthy life.
Lifestyle and behavior are in your control. If you
make changes and adhere to them, good things will
happen.
According to World Health Organization
(2017), below, among the top 50 causes of death in
the Philippines the coronary heart disease ranks as
first. The damage may be caused by various factors
including: smoking, high blood pressure, high
cholesterol, overweight or obesity, physical or
inactivity, diabetes or insulin resistance, stress, and
sedentary lifestyle. “
The focus of the new era is on the process
Healthy Lifestyle, or “what a person does”, rather
than “what a person can do” constitutes process. If
a person does the process (i.e. adopting a healthy
lifestyle) positive changes will occur to the extent
that change is possible for that person. Lifestyle is
the most important factor influencing health,
fitness, and wellness.
Healthy Lifestyles (the processes) are also within a
person’s individual control. Any person can benefit
from lifestyle change and any person can change a
lifestyle. These lifestyle changes will make a
difference in health, fitness, and wellness for all
people.
-Corbin-Lindsey- Welk (2006)
Concepts of Physical Fitness
HEALTHY LIFESTYLE HABITS
“The art of living well and the art of dying well are
one”. -Epicurus
1. Participating in Physical Activity Regularly
Regular physical activity is associated with
the reduced risk of many diseases.
Examples:
(a) Walking- you can walk at your own pace
and at your own schedule
(b) Swimming or water exercise where you
have access to a pool
c) Yoga or Pilates
(d) Ballroom, zumba, or middle eastern
dance (belly dancing)
(e) Bicycling
(f) Tennis and other sports
(g) Martial arts
2. Eating Properly (Good Nutrition)
Good eating habits can help you feel and look your
best.
(a) Eat colors of the rainbow- food that are colorful
and vibrant in nature are the ones mostly offering
the most nutrients
 Eating fruits and vegetables reduces your
risk of several leading diseases
 Eat fruit salad without dressing
 Eat fruits with breakfast and as snack
(b) Practice mindful eating- recognize if the desire
to eat is based on boredom, cravings or real hunger
(c) Watch portion sizes- To help keep portions in
check without weighing out all foods, use smaller
plates, and split entrees at restaurants when dining
out.
(d) Reduce salt, and saturated/trans fats- salt and
prepared foods increase risks of high blood pressure
and high cholesterol, which increases risks for heart
disease and stroke.
3. Managing Stress
What is stress?
Stress is the responses that occur in the
body when the internal balance or equilibrium of
the body system is disrupted. Reducing and learning
to cope with stress are associated with feelings of
well-being and improved quality of life.
HOW TO REDUCE OR ALLEVIATE STRESS:
(a) Indulge and engage in physical activity-physical
exercise can be used as a surrogate to metabolize
the excessive stress hormones and restore your
body and mind to a calmer, more relaxed state.
(b) Get more sleep-try to take a warm bath or read
a calming book for a few minutes to relax your
body, tire your eyes and help you forget about the
things that worry you.
(c) Avoid caffeine, alcohol and nicotine-avoid or at
least reduce your consumption because these are
stimulants and so will increase your level of stress
rather than reduce it.
(d) Share worries with someone you can trust-
talking things with a friend, work colleague, or even
trained professional can help you find solutions to
your stress and put your problems into perspective.
(e) Try relaxation techniques- learning to relax, as a
way to reduce stress and anxiety and to promote
good sleep is a key life skill.
(f) Keep a stress diary- a stress diary is an effective
tool as it will help you become more aware of the
situations which cause you to become stressed.
 Note down the date, time and place of
stressful episode, what you were doing,
who you were with
 How you felt both physically and
emotionally
 Rate your stress (1-10 scale)
 Use the diary to understand what triggers
your stress and how effective you are in
stressful situations.
4. Avoiding Destructive Habits
Among the most destructive habits are the
use of tobacco, and alcohol and the abuse of drugs.
Once they are adopted, these habits are
exceptionally difficult to eliminate.
What is Tobacco Smoke?
The major components of tobacco smoke
are:
(a) Nicotine- a colorless, oily compound is extremely
poisonous in concentrated form.
Effects: Constricts the blood vessels of the skin
 increases the blood pressure and the heart
rate
 numbing effect on the taste receptors of
the tongue
 Small doses have a stimulating effect upon
various brain centers.
(b) Carbon Monoxide- approximately 1% of
cigarette smoke is composed of carbon monoxide.
The carbon monoxide in cigarette smoke reduces
the oxygen carrying capacity of the red blood cells
and therefore causes a reduction of oxygen in the
body. This is one of the reasons why
smokerscomplain of “shortness of breath”.
(c) Tar- a dark sticky substance that can be
condensed from cigarette smoke. Tar is extremely
toxic and carcinogenic.
 Passive Smoke (second hand)
Individuals exposed to passive
smoke develop nasal symptoms, eye
irritation, headaches, cough and in some
cases allergies to smoke.
 Alcohol Abuse
The reason some people abstain,
some drink moderately, while others
imbibe heavily have never been completely
explained. The studies seem to indicate
that alcohol meets individual need
patterns. It is felt that situations and
environmental conditions that produce
tension and insecurity may cause some to
resort to drinking.
What is Alcoholism?
Alcoholism is called a disease because
alcohol can make a person sick and totally
dependent on the substance and the abuse of it.
Alcoholism is a disease in which a person is
powerless to stop drinking and drinking seriously
alters his or her normal living pattern.
Effects of Alcohol:
(a) Depresses the central nervous system
(b) Gastritis- an inflammation of the stomach due to
excessive alcohol consumption
(c) Malnutrition- because alcoholics lose interest in
food
(d) Poisonous to cells-liver disorders, cirrhosis (a
scarring and hardening of liver tissue) -Cancer,
cancer of the liver, larynx, esophagus and tongue
DRUG ABUSE, USE, MISUSE AND DRUG ADDICTION
Drug Abuse differs from drug- use and drug
-misuse.
Drug use refers to the taking of any drug for
medical purposes.
Drug misuse refers to the irresponsibility
that many individuals ignore medical advice about
proper use of a prescribed drug or lend
prescriptions to others.
Drug abuse may be defined as the use of
drugs for non -medical reasons; that is with the
intent of getting high altering mood or behavior.
Drugs are most commonly abused because
of their effects on mood and behavior.
Drug Addiction is a chronic disease
characterized by drug -seeking and use that is
compulsive or difficult to control, despite harmful
consequences.
An addicted individual’s body:
(a) Needs a drug to function
(b) Builds a tolerance to that drug
(c) In most cases suffers from withdrawal
symptoms (the unpleasant physical
problems that occur when the drug is taken
away)
Long term use causes changes in other brain
chemical systems and circuits as well, affecting
functions that include:
(a) Learning
(b) Judgment
(c) Decision-making
(d) Stress
(e) Memory
(f) Behavior
People can be habituated to the
consumption of alcohol, cigarettes and drugs if the
person feels psychologically that it is helping him in
some way.
Addiction is treatable and can be successfully
managed.
Addictions are preventable. Teachers, parents, and
health care experts have crucial roles in educating
young people and preventing drug use and
addiction.
5. Adopting Good Safety
Accidents are a major cause of death and
according to the Philippine Statistics Authority
(PSA), an average of 34 Filipinos die everyday due to
vehicular collision. According to Mark de Leon,
Assistant Secretary for Department of
Transportation, there is a daily average of 262 road
crashes in Metro Manila alone.
 Motorcycles, 53%
 Pedestrian, 19%
 Drivers of vehicles with four wheels or
more, 14%
Accidents result in many disabilities and problems
that can detract from good health and wellness. All
accidents cannot be prevented, but it can be
mitigated by possibly adopting habits that greatly
reduce potential risk of accidents. With knowledge
and education, many injuries can be prevented.
Examples:
(a) Road and pedestrian safety
(b) Stranger safety
(c) Slip, trips and falls including child proofing
equipment
(d) Burns and electrical shocks
(e) Chemicals and poisons
(f) Drowning
(g) Airway Obstruction
(h) Animal safety
(i) Home safety rules
(j) Government law, policies and standards
6. Learning First Aid
Apply first aid is considered can prevent
deaths if administered first. All people should be
familiar with cardio pulmonary resuscitation (CPR)
and the Heimlich maneuver for assisting a person
who is choking. Many agencies give
extensive classes in first aid taught by qualified
experts.
7. Adopting Good Personal Health Behaviors
Also, there are easy personal health behaviors that
are important to optimal health. These behaviors
should be acknowledged as simple because they are
often taught in school and at home at a very young
age. Still there are many adults who failed to adopt
these behaviors on a regular basis.
Examples:
(a) Regular brushing and flossing of teeth.
(b) Care of ears, eyes and skin.
(c) Drinking a minimum of eight glasses of
water every day.
(d) Healthy breakfast in the morning.
(e) Whenever you can, walk.
(f) Improve your posture.
(g) Improve your sleep habits.
(h) Practice good hygiene.
8. Seeking and Complying with Medical
Advice
If one is feeling unwell, that person may need to
consult a physician. Some people purposely avoid
seeking the advice of a physician because they are
terrified that something may be wrong. This occurs
in spite of the evidence that delay in treatment
greatly increases the risk of death for many diseases
that can be cured or controlled. Regular
examination is important for all people to help in
the early diagnosis of
problems.
Example:
 Self-examination for breast cancer, periodic
mammograms and pap test for women
 Regular testicular exams and prostate test
are recommended for men
Other Important Behaviors that should be
considered:
(a) Be familiar with the symptoms of the
most common medical problems.
(b) If symptoms are present, seek medical
help. Many death could be prevented if the early
warning signs of medical problems were needed.
(c) If medical advice is given, comply. It is
not uncommon for people to stop taking medicine
when symptoms stop rather than taking the full
amount of medicine prescribed.
(d) If you doubt the advice given, seek a
second opinion
9. Protecting the Environment
Concern for the environment has increased in
recent years as indicated by the fact that more than
eight of ten households voluntarily recycle
newspaper, glass or plastic. Experts are quick to
point out that protecting the environment may be
one of the most important things that we can do
over time to guarantee quality of living for our
children and the generation to come.
10. Being an Informed Consumer
Each year, too many people purchase
health services and products that are ineffective
and often dangerous. Extensive advertising of quack
health products often by celebrities bombards all of
us. It is important to investigate the so called health
products and services of all kinds.
11. Managing Time and Priorities
Effectively
Central to the idea of wellness are working
efficiently and making a significant contribution to
society. A social contribution requires time for
special causes, and social wellness requires a
commitment of time to family and friends.
A healthy lifestyle is one that distributes
time efficiently to ensure that exact tasks allocated
to appropriate priorities. Time and priority
management can lead to behaviors that contribute
to each wellness dimensions and ultimately to total
wellness.
 BENEFITS OF FITNESS AND WELLNESS 26. Speeds recovery time following physical
exertion.
1. Improves and strengthens the cardio- 27. Speeds recovery following injury or
respiratory system. disease.
2. Promotes better muscle tone, muscular 28. Regulates and improves overall body
strength and endurance. function.
3. Improves muscular flexibility. 29. Helps maintain independent living,
4. Enhances athletic performance. especially in older adults.
5. Helps maintain recommended body 30. Enhances quality of life: people feel
weight. better and live a healthier and
6. Helps preserve lean body mass. happier life.
7. Increases resting metabolic rate.
8. Improves the body’s ability to use fat
during physical activity.
9. Improves posture and physical
appearance.
10. Improves functioning of the immune
system.
11. Lowers the risk for chronic diseases and
illness (e.g. cardio -vascular
diseases and cancer).
12. Decreases the mortality rate from
chronic diseases.
13. Thins the blood so it doesn’t clot as
readily (thereby decreasing the
risk for coronary heart disease and strokes).
14. Helps the body manage cholesterol
more effectively.
15. Prevents or delays the development of
high blood pressure and lowers
blood pressure in people with hypertension.
16. Helps achieve peak bone mass in young
adults and maintain bone
mass later in life, thereby decreasing the risk for
osteoporosis.
17. Helps prevent and control diabetes.
18.Helps people sleep better.
19. Helps prevent chronic back pain.
20. Relieves tension and helps in coping
with life stresses.
21. Raises levels of energy and job
productivity.
22. Extends longevity and slows the aging
process.
23. Promotes psychological well-being
through better morale, self-image,
and self-esteem.
24. Reduces feelings of depression and
anxiety.
25.Motivates a person toward positive
lifestyle changes (e.g. improving
nutrition, quitting smoking etc.).
 FITNESS ASSESSMENT
Fitness assessment, also known as” fitness
test”, comprises a series of exercises that help
evaluate the health and physical status of an
individual.
Reason for Fitness Testing
(a) To show a starting level of fitness
(b) To motivate or set goals
(c) To vary on existing training programs
(d) To monitor improvement
(e) To compare one’s performance to
natural averages (norm)
(f) To identify strengths or weaknesses
(g) To re-evaluate needs in training
General Readiness: Dressing for Physical
Activity
1. Wear comfortable and proper clothing
(a) Do not wear clothes that are very tight.
Tight clothing can restrict your blood or
limit your motion during vigorous exercise.
You need to move freely and if you want to
stay cool, air needs to reach your skin so it
can dry your sweat.
(b) Dress in layers when exercising
outdoors. You can take some off as you
warm-up and put them back on when you
cool down
(c) Find the right fabric. If you are going to
sweat, you may be more comfortable in
material that soaks up wetness. Try a
synthetic, like polypropylene. Cotton may
be less comfortable because it stays wet
longer.
(d) Consider wearing a comfortable sports
bra (for women). Wearing a supportive
sport bra can help protect your breasts and
keep them from bouncing painfully while
exercising. Try on a few to see which style
you prefer.
(e) Wash exercise clothing regularly. Clean
clothing is more comfortable than soiled
clothing and it reduces chances of fungal
growth or infections.
2. Wear the proper shoes
Wearing the right shoes when you work out
is very important.
To find the right pair, follow these tips:
(a) Make sure your shoes protect your feet.
They should be sturdy and have cushioned
soles. They should also have arch supports
(the raised part inside that curve under the
bottom of your feet).
(b) Make sure the shoes are right for what
you do. If you plan to run or play a certain
sport, consider shoes made for that activity.
Tennis players should wear tennis shoes
and runners should wear running shoes.
(c) Get the right fit. Try on shoes before
buying them. When you try them on, wear
the kind of socks you normally wear and
walk to see how they feel. The shoes should
not feel too heavy because extra weight
makes exercise more tiring. The wrong fit
can hurt or even cause foot problems.
Choose leather or cloth shoes. Vinyl or
plastic shoes do not let air pass through to
help cool your feet.
(d) Wear the proper socks. Thick sport socks
provide a cushion, help prevent blisters and
absorb perspiration from your feet.
(e) Consider lace-up ankle braces. Ankle
braces can help prevent ankle injuries,
especially for activities with quick changes
in direction such as basketball and
volleyball. Lace-up ankle braces reduce the
number of ankle injuries. Also consider
wearing high-top shoes for ankle support.
 THE WARM-UP, THE WORKOUT PROPER
AND THE COOL-DOWN
The time you spend doing physical activity
on any given day is your daily physical activity
session, or exercise session. A good, safe activity
session has three stages: a warm-up, a workout
proper and a cool- down.
WARM-UP
A warm-up is important in all activities or
exercises, it prepares your body for more vigorous
physical activity. It enhances and improved
performance and helps prevent injury.
(a)Heart warm-up
 Consists of several minutes (at least 2) of
walking, slow jogging, or a similar activity
that prepares your heart for more vigorous
activity.
 The heart warm-up increases the total body
temperature as well as increasing muscle
temperature and blood supply to the
muscles.
(b)Muscle stretching warm-up
Consists of exercises that slowly stretch the
muscles to loosen and relax them.
Guidelines to help you develop your own
warm-up:
 Your heart warm-up should at least be 2
minutes and up to several minutes. It might
include walking, slow jogging, slow
swimming, slow bicycling, or a similar
activity.
 Do your heart warm-up both before and
after your muscle stretching warm-up. The
first gets the muscle ready for stretching
and the second gets you ready for more
vigorous activity after the stretching.
 Stretch slowly and easily. Do not bounce,
jerk or try to stretch too far. The warm-up is
meant to get you ready for your workout; it
is not the time for flexible workout.
 When preparing for sports, dance and other
vigorous activities, include a few slow and
easy movements that are similar to the
activity you will do.
Example: If you are going to pitch for a
baseball game, you should warm-
up your throwing arm.
-start by making a few easy, short throws
-gradually work up to longer, harder throws
as your arm muscles become warmer and more
limber.
The Cool Down
A cool down is one of the most important
part in exercises or activities, it help the body
recover after a workout, usually consisting of a
heart cool down and a muscle cool down and
stretch.
After any aerobic activity, the blood is
pooled in the extremities, and the heart rate is
elevated. The purpose of the cool down:
 Is to bring the heart rate down to near
normal
 And to get the blood circulating freely back
to the heart
Guidelines when you cool down:
 Continue to move for several minutes after
vigorous activity before stretching your
muscles.
 Your muscle stretch can be the same
stretching exercises you did as a warm-up,
except that you may increase the intensity
of each stretch because the muscles are
now warmed. Stretch slowly without
bouncing. Stretch the muscle groups that
you used vigorously in your workout.
SAMPLE WARM-UP AND COOL DOWN
EXERCISES
Walk and jog (cardio-vascular exercise)
Before you perform a vigorous
work-out, walk and jog slowly for 2-3
minutes or more. After an exercise, do the
same. If possible do this portion of the
warm-up prior to muscle stretching.
CALF STRETCHER
This exercise stretches the calf muscles
(gastrocnemius and soleus).
 In standing position face a wall with your
feet 2 or 3 feet away.
 One step forward on right foot to allow
both hands to touch the wall.
 Keep the heel of your left foot on the
ground, toe turned in slightly, knees
straight, and buttocks tucked in.
  Slightly lean forward by bending your front
knee and arms allowing your head to move
nearer the wall.
 Hold.
 Repeat with the right leg as many as
desired.
ZIPPER
This exercise is good in the muscle on the back
of the arm (triceps) and the lower chest muscles
(pecs).
 Stretch right arm and reach behind head
and down the spine (as if pulling up zipper).
 Using the left hand, push down on right
elbow and hold.
 Repeat on the other side as many as
desired.
SEATED SIDE STRETCH
This exercise is good in the muscles of the
trunk.
 In a cross sitting position. Stretch the left
arm as far as possible over the head to the
right.
 Bend at the waist (to right).
 Hold. DO not let the trunk rotate.
 Repeat to the opposite side as many as
desired.
Note: For less stretch, the overhead arm
may be bent.
LEG HUG
This exercise is good in the hip and back
extensor muscles.
 In supine lying position, bend one leg and
grasp your thigh under the knee hug or pull
closer to your chest.
 The other leg straight and on the floor.
Hold.
 Repeat to the opposite leg.
HAMSTRING STRETCHER
This exercise is good in the muscles of the
back of the upper leg (hamstring), hip, knee and
ankle.
 In supine lying position. Bend the right knee
closer to the chest and grasp the toes with
the right hand.
 Put the left hand on the back of the right
thigh.
 Pull the knee toward the chest, push the
heel toward the ceiling and pull the toe
toward the shin.
 Try to straighten the knee. Stretch and hold.
 Repeat with the left leg and as many as
desired.
COUNTING HEART RATE
To perform many of the activities that you
will do in the future weeks, you will need to be able
to determine your one-minute heart rate.
Counting Resting Heart Rate:
Your resting heart rate is the number of
times your heart beats when you are relatively
inactive or you are not doing anything.
Follow these instructions to determine your
resting heart rate:
1. Sit and take your heart rate by using the
first and second fingers of your hand to find a pulse
at your wrist. Do not use your thumb. This is your
radial pulse. Practice so that you can locate the
pulse quickly.
2. Count the number of pulses for 1 minute.
Record your one-minute heart rate on your record
sheet.
3. Take your resting (seated) heart rate
again, this time counting the pulse on your neck.
This is your carotid pulse. If you use your right hand,
count your neck pulse on the right side of the neck.
Be careful not to press too hard.
 4. Try taking your pulse using a 15-second
count. First, count the heart rate for 15 seconds
then multiply the number by 4. This method is
considered to be especially good because you can
do it quickly and because counting your heart rate
for longer periods after exercise is less accurate.
This is because your heart rate slows down quickly
when you stop exercising, so long counts
underestimate your heart rate during exercise.
Counting for shorter periods can result in error
because a single beat error in counting is multiplied
several times.
5. Now take both your wrist and neck pulse
while you are standing. Repeat the pulse (both wrist
and neck) count while sitting. Compare your results.
Usually your standing pulse is faster than your
sitting pulse. Record your result on your work sheet.
6. Take the pulse of a partner while a
partner takes your pulse (standing). Compare your
self-counted heart rate with your heart rate as
determined by your partner. You may use different
methods of counting, but use the same one as your
partner when making comparisons. Record your
results.
COUNTING EXERCISE HEART RATE
Counting your pulse after activities such as
jogging, dancing or any vigorous activity can be
difficult, but you can get your heart rate during a
physical activity by determining your heart rate
immediately after exercising.
To estimate your heart rate during exercise
using your after –exercise-pulse count, follow these
instructions:
1. Walk at a fast pace for one minute.
Immediately after the walk, locate your pulse
(within 5 seconds) and use one of the methods
below to determine
your heart rate.
You may continue to walk slowly while you
count your heart rate (slow walking can help you
recover faster). Other option, if you have trouble
counting your heart rate while walking, stand still
and count your heart rate then continue moving
after the count. Your heart rate should be faster
than it was at rest. Record your results on your
record sheet.
2. Jog or run at a moderate pace for one
minute. Immediately after the jog, determine your
heart rate while you continue to walk slowly or
stand still. Your heart rate should be faster than it
was at rest.
3. Play an active game. Immediately after
the game, count your heart rate. If it was a vigorous
game, your heart rate will be higher than after the
run.
FITNESS STUNTS AND FITNESS ESTIMATES (PRE
-TESTING)
Purpose: It may help you to understand each of the
eleven health-related and skill-related physical
fitness components and your current levels of
physical fitness.
CARDIOVASCULAR FITNESS-STEP TEST
Equipment needed: Stopwatch or clock with a
second hand,12-inch bench or “bleacher” steps
(seating area)
Goal: Step on and off the bench for 3 minutes
straight while keeping a consistent pace and then
see how quickly your heart rate will come back
down.
1. Step up with your right foot. Step up with
your left foot. Step down with your right foot. Step
down with your left foot.
2. Repeat this 4-count (up, up, down,
down). Step 24 times each minute for 3 minutes.
Note: The height of the bench and the rate
of stepping are both very important to getting an
accurate test result. You should sit calmly for
several minutes before the test to assure that your
resting heart rate is normal.
3. Immediately after stepping for 3 minutes,
sit (long sitting position) and use the procedure you
learned in the self-assessment to count your own
pulse. Begin counting within 5 seconds. Count for 1
minute.
 Muscular Endurance- Curl-up

Equipment needed:
Mat or carpet
Masking tape Muscular Strength: Push- Up
Piece of paper
4 1⁄2 inch strip cardboard or rubber Equipment needed: floor mat or carpet
Goal: Measures the strength of the arms and upper
Goal: This test is to assess muscular endurance. Test body
results indicate potential problems relating to Variations: Female traditional push-up. With knees
muscular weakness and endurance. resting on the floor.

1. Lie on your back on a mat or carpet. 1.Lie face down on a mat or carpet with your hands
 Bend your knees approximately 140 under your shoulders, your fingers spread, and your
degrees legs straight and slightly apart and your toes should
 Your feet should be in stride position and be tucked under. (Female- using the bent knee
flat on the floor. position, kneel on the floor, hands on either side of
 Place your arms at the side parallel to the the chest and keep your back straight.)
trunk with palms of hands facing the mat.
 Feet should be flat on the floor and 2. Push up until your arms are straight. Keep your
extended as far as possible from the legs straight, your body should form a straight line
buttocks. (for men).
2. Place your head on a piece of paper or your
partner will assist you in judging if your head 3.Lower your body by bending your elbow until
touched down on each repetition. each is parallel to the floor (at a 90-degree angle)
 Place a 4 1⁄2 inch strip (cardboard, rubber) chest touches the floor/mat. Push up until the arms
under your knees so that the fingers of both are fully extended. Partner says “up-down”.
hands just touch the near edge of the strip.
 A partner can stand on the strip to keep it 4.You are done when you fail to complete a push-up
stationary or you can tape it down. with proper form.
3. Curl your shoulders up slowly and slide your arms
forward so that the fingers move across the 5. Do as many push-ups as possible. Count the total
cardboard strip. number of push-ups performed. Use the chart
 Curl up until the fingertips reach the far side below to find out how you rate.
of the strip.
 Slowly lower your back until your head rests
on the piece of paper.
 Repeat the procedure so that you do one
curl-up every three seconds.
 A partner could help you by saying “up-
down” every 3 seconds.
 You are done when you cannot do another
curl-up or when you fail to keep up with the
3 second count.
 Record the number of curl-ups you have
completed on your record sheet. Flexibility Test: Sit and Reach

Equipment needed: Modified Sit and reach
Goal: To measure the flexibility of the lower back
and hamstring muscles.
Scoring: The score is recorded to the nearest
centimeter or half inch as the distance reached by
the hand.
1. This test involves sitting on the floor with legs
stretched out straight ahead. Feet should be 12
inches apart.
 Shoes should be removed.
 The soles of the feet are placed flat against
the mat.
 Both knees should be locked and pressed
flat to the floor.
 The tester may assist by holding them
down.
2. With the palms facing downwards, and the
hands-on top of each other or side by side, the
subject reaches forward along the measuring line as
far as possible.
 Ensure that the hands remain at the same
level, not one reaching further forward than
the other. Stretch both hands overhead.
 Bend down and hold that position for one
to two seconds while the distance is
recorded.
 Make sure there are no jerky movements.
 Use the chart below to find out how you
rate.
BODY COMPOSITION- BODY MASS INDEX
The Body Mass Index (BMI) is an indicator of your
body composition.
Equipment needed: Weighing scale, wall mounted
height rod
1. Measure your height in inches without
shoes.
2. Measure your weight without shoes. If
you are wearing street clothes (as opposed to light
weight gym clothing), you can subtract 2 pounds
from your weight.
3. Use the body mass index chart to
determine your BMI using the formula: BMI= weight
in kilograms/(height in meters)2.
4. Consult the table below to find your BMI
rating.
5. Record the result on your record sheet.
HOW TO MEASURE BODY FAT (without caliper)
Equipment needed: Tape measure, scale, and
calculator
Goal: To measure body fat percentage with a scale
and tape measure
1. Take body measurements in inches with
a tape measure.
 Everyone must measure their waist at the
navel. ( Male below the navel 1-2 inches).
 Measure your hips, forearm and wrist.
 Measure your hips and forearm at the
fullest point.
 Measure your wrist at the thinnest point.
2. Weigh yourself in pounds with a scale. Male-
derive your lean body weight
 Your lean body weight is equal to (1.082 x
total weight)-(4.15x waist measurement) +
94.42
Example:
 Your total weight is 155 pounds and your
waist measurement is 35 inches.
 You have a lean body weight of
(1.082x155)-(4.15x35)+94.42=117 pounds
 Female 3. When your partner say “stop”, stay and do not
move in place until your partner counts your score.
 Your lean body weight is equal to (0.732 x  1 point will be given for each time you
total weight)-(0.157 x waist measurement)- crossed in 10 seconds
(0.249 x hip measurement)+(0.434 x  1 point will be deducted for each time you
forearm measurement) + (wrist crossed your feet.
measurement/3.14) + 8.987 4. Repeat the side shuttle twice. Record the bestof
Example: your two scores on your
 You weigh 143 pounds and have a waist record sheet.
measurement of 28 inches.
 Your hip measurement is 39 inches, your
forearm measurement is 10 inches, and
your wrist measurement is 6.5 inches.
 You have a lean body weight of (0.732 x
143) – (0.157 x 28) – (0.249 x 39) + (0.434 x
10) + (6.5/3.14) + 8.987=106 pounds

3. Convert your lean body mass to your body fat

percentage
Balance Test- Stick Balance
 Your body fat percentage is equal to (body
Equipment needed: stick measuring 12 inches 1x1,
weight – lean body mass)/ (body
stopwatch or clock with second hand.
weight)x100.
Goal: This test evaluates the ability to maintain a
 Using the previous example for a man, you
stable equilibrium.
weigh 155 pounds and have a lean body
mass of 116 pounds.
1. The subject stands side on the stick with
 Your body fat percentage is (155 – 116)/
the ball of both feet on the stick, for as long as
155 x 100= 25.2 percent.
possible.
2. The stopwatch is started as the heel is
Warning:
raised from the floor.
A body fat percentage that’s higher than 25
3. The time is stopped when the heels or
indicates overweight. Those with a percentage of 30
any part of the body touches the floor, or the
or more fall into the obese category.
subject steps off the stick.
4. The total time balanced on the stick is
AGILITY- Side Shuttle
recorded.
Equipment needed: Masking tape to make 5
parallel lines on the floor, each 3 feet apart,
stopwatch or clock with a second hand.
Goal: This is a test of speed and agility which is very
important in sports.

1. Stand behind the first line to your right.

 Wait for the signal, when partner says “go”
slide to the right until your right foot steps
over the last line.
 Then slide to the left until your left foot
steps over the first line.
 Let your partner count your score while you
do the side shuttle.
2. Repeat the exercise, moving from side to side as
many times as possible in 10 seconds.
 Take note: only one foot must cross the
outside lines.
 Coordination Test- Wand Juggling
Equipment needed: 3 sticks:18 inches long
Goal: Assesses hand-eye coordination
1. Practice thrice before doing the stunt until
you are ready.
 Hold one stick in each hand.
 Let your partner place a third stick across
your sticks.
2. Try to toss the third stick in the air so that it
makes a half turn.
 Catch the tossed stick with the sticks you
are holding. Avoid hitting your hands.
3. Repeat the stunt 5 times tossing the stick to
the right, and 5 times on the left. 1 point will be
given for each successful catch.
FITNESS TEST of Leg Power: Standing Long Jump
Equipment needed: masking tape to make a line for
take-off, measuring stick or tape measure, rubber
mat for soft landing or long jump pit.
Goal: To measure the explosive power of the legs.
Execution:
1. Stand with both feet slightly apart behind the line
on the floor (rubber
mat)
 Bend your knees, swing your arms forward, and
jump as far as
possible.
 Land on both feet with knees bent without falling
backward.
2. Let your partner measure the distance, heel first
touched the floor when
you landed and always bend your knees.
3. Do this twice.
 Record the better of your two scores on your
record sheet.
Reaction Time: Yardstick Drop
Equipment needed: 1-meter long ruler or yardstick
Goal: To measure reaction time, hand-eye
quickness and attentiveness
Execution:
1. You will need a partner for this stunt.
 Have your partner hold the top of a
yardstick with his or her thumb and index
finger between the 1-inch mark and the end
of the yardstick.
2. Position your thumb and fingers at the 24
inch mark on the yardstick
 They should not touch the yardstick.
 Sitting on a chair and arm rest on the edge
of a table with only your fingers over the
edge.
3. When your partner drops the stick without
warning, catch it as quickly as possible between
your thumb and fingers.
HINT: Focus on the stick, not your partner, and
be very alert.
 Try this stunt 3 times. Your score is the
number on the yardstick at the place where
you caught it.
 Record your scores. Your partner should be
careful not to drop the yardstick after the
same waiting period each time.
 You should not be able to guess when the
yardstick will drop.
 To get your rating, use the middle score
(between your lowest and highest score).
 Speed Test: Short Sprint
Equipment needed: A measuring tape or marked
track, timer or stop watch, marker to split the
distance, whistle, masking tape to make lines 2
yards apart beginning 10 yards from the starting
line for a total distance of 26 yards.
Goal: To determine maximum running speed,
endurance, and acceleration
ability.
 Have a partner who will time you and blow
a whistle before and after the activity.
 Try this stunt for practice without being
timed, and until you are ready try it for a
score.
1. Stand 2 to 3 steps away behind the starting
line.
2. When your partner says “go”, run as far and
as fast as you can.
 Your time will start as soon as you cross the
starting line.
 Another whistle after 3 seconds. Do not
stop immediately, but begin to slow down.
3. Let your partner mark where you were
when the 3-second whistle blew.
 The distance will be measured to the
nearest yard line.
 The score is the distance in the 3 seconds
after crossing the starting line.
POSTURAL ASSESSMENT:
UNDERSTANDING POSTURE
Body mechanics is the application of
physical laws to the human body. The bones of the
body act as levers or simple machine, with the
muscles supplying the force to move them.
Posture is an important part of nonverbal
communication. The first impression a person
makes is usually a visual one and a good posture
can help convey an impression of alertness,
confidence, and attractiveness.
What is Posture?
 Posture is the relationship of the body parts
whether standing, lying, sitting, or moving.
 The relative arrangement of body parts
from head to toes.
 It is the way you carry your body.
What is Good Posture?
It is the relationship of body parts that
allows you to function most effectively and
accurately with the least expenditure of energy and
with a minimum amount of strain on muscles,
tendons, ligaments, and joints.
Great Standing Posture:
1. The head should be centered over the
trunk. Extend your head directly up- keep your chin
tucked in. Avoid tilting your head forward,
backward or sideways.
2. Your earlobes should align with the
middle of your shoulders.
3. Keep your shoulders down and back, and
your lower back straight.
4. Let arms hang naturally down the sides of
the body with the chest high.
5. Lightly draw in your core stomach
muscles (abdomen flat). Avoid pushing your pelvis
forward.
6. The spine should have gentle curves
when viewed from the side (lordotic curve).
 Lordotic Curve- Normal curvature of the
spine that is necessary for good posture
and body mechanics.
7. The pubis falls directly underneath the
lower tip of the sternum.
8. The knees should be relaxed (avoid
locking the knees) with the kneecaps pointed
straight ahead.
9. The feet should point straight ahead. Not
toeing-out and toeing in.
 The weight should be borne over the heel
on the outside border of the sole, and
across the ball of the foot and toes.
Health Problems Associated with Poor Posture
1. FORWARD HEAD
The head is aligned in front of the
center of gravity. Sometimes called: Poke
neck, Scholar neck, Hunch, Reading neck,
Justin Bieber head
 Health Problems
Headaches, dizziness, pain in the neck,
shoulders and arms.
2. KYPHOSIS
Excessive curvature(flexion) in the
upper back, also called humped back.
 Health Problems
Impaired respiration as a result of sunken
chest and pain in the neck, shoulders and
arms.
3. LUMBAR LORDOSIS
Excessive curvature
(hyperextension) in the lower back (lumbar
region) with a forward pelvic tilt, commonly
known as a sway back.
 Health Problems
Back pain and/or injury, protruding
abdomen, low back syndrome and painful
menstruation
4. ABDOMINAL PTOSIS
Excessive protrusion of abdomen,
also called protruding abdomen
 Health Problems
Back pain and/or injury, lordosis, low back
syndrome and painful menstruation
5. GENU VARUM/ BOW LEGS
Is a various deformity marked by
(outward) bowing at the knee. The
knees stay wide apart even when the
ankles are together. Over all
appearance of an archers bow.
 Health Problems
A sign of underlying disease such as blunts
disease or rickets and can lead to arthritis in
the knees and hips.
6. GENU VALGUM/ KNOCKED KNEES
Also known as knock knees is a
condition in which the knee in and touch
each other when the legs are straightened
 Health Problems
Knee pain, limp or difficulty walking, can
also place your knees under extra pressure
which may increase risk of developing
arthritis.
7. PRONATION of the feet
Also known as flat feet. Flat feet
occur when the arches of the feet are
relatively straight (foot rolls inwards)
 Health Problems
Pain, sorenessafter physical activity. Plantar
facilities (inflammation of the connective
tissue in front of the heel bone.
8. SUPINATION of the feet
Is the opposite of pronation and refers to
the outward roll of the foot during normal motion
 Health Problems
Poor posture, stress on the outer knee,
tight Achilles tendons, painful inflammation
of the sole called plantar fasciitis
9. SCOLIOSIS
Is a medical condition in which a person's
spine has a sideways curve. The curve is usually "S"-
or "C"-shaped.
 Health Problems
Back pain that may appear in adulthood as
ligaments weaken,tingling or numbness in
the legs, permanent deformities, fatigue
(tiredness) and breathing problems.
10. HYPER EXTENDED KNEES
A hyperextended knee occurs when the
knee is bent backward.
 Assessing your Posture
RATING CHART: GOOD POSTURE TEST
Equipment needed: Pole/string hanging at least 1  Good posture 0-1
foot about your head(weighted at the bottom)  Posture can use some improvement 2-5
Goal: To determine whether your posture is as good  Posture definitely needs improvement 6+
as it should be. Work with a partner, if using a string
work by three’s (a) the subject (b) the assessor (c)
the one that holds the pole.
1. Stand sideways next to a string hanging
from at least 1 foot above your head. The string
should be weighted at the bottom so that it hangs
straight. Position yourself so that the string aligns
with your ankle bone. HEALTHY BACK TEST: Back to Wall
Note: If using a pole, partner #1 holds the pole Equipment needed: Timer/stopwatch, wall
which aligns with the ankle bone of the subject. Goal: To determine whether the back is
healthy or having a high risk of
2. Have partner answer “yes” or “no” to healthproblems.
each question that follows.
 Head: Is the ear in front of the line? 1. Stand straight with your back touching a
 Shoulders: Are the shoulders rounded? Are wall so that your heels, buttocks, shoulders and
the tips of the shoulders in front of the head are against the wall.
chest? 2. Try to press your lower back and neck
 Upper Back: Does the upper back stick out against the wall without bending your knees or
in the hump? lifting your heel off the floor.
 Lower Back: Does the lower back have 3. Have a partner try to place a hand
excessive arch? between your back and the wall.
 Abdomen: Does the abdomen protrude 4. Score 2 points if you can press your back
beyond the pelvic bone? against the wall and hold it there for 10 seconds
 Knees: Do the knees appear to be locked or without bending your knees or moving your feet off
bent backward? the ground. Score 1 point if you can press your back
against your partner’s hand.
3. Now stand with your back to the string so 5. Repeat five times.
that the string or pole is aligned with the middle of
your back.
 Head: Is more than one half of the head on
one side of the string?
 Shoulders: Is one shoulder higher than the
other?
 Hips: Is one hip higher than the other?
 Knees: Do the knees stay wide apart or
touched each other when
the legs are straightened?
 Feet: Do the feet appear to roll inward or
outward?
4. Add the total number of “yes” answers.
Check the score in the Rating
chart. Do you think your posture is as good
as it should be?
 COMMON INJURIES
If you have ever suffered an injury related
to sports, exercise or any activity. We already know
that an injury can be painful even if it is not serious.
The common parts of the body injured in any
physical activity are the, skin, feet, ankles, knees,
shoulders and leg muscles. Injuries to the head,
arms, body and internal organs are less likely.
Sprain
It is an injury to the ligaments (the tough
bands connecting bones at a joint e.g. ankle sprain).
Strain
It is an injury to the muscle fibers or
tendons (which anchor muscles to bones). Also
called “pulled muscles”
Shin Splint
It is also known as “medical tibial stress
syndrome”, characterized by pain in the lower leg,
on the front, or inside of the leg.
Concussion
A brain injury that happens when there is a
significant hit to the head. Athletes who participate
in contact sports like football, wrestling, soccer,
commonly get concussions.
Sciatica
Is a lower back pain that reaches down to
the legs, caused by improper stretching.
Fracture
Also called“broken bones” may be a result
of trauma or overuse. Overuse is called “stress
fractures”. This happens when the muscle and soft
tissue are unable to absorb the repeated shock,
generated by activity overtime.
Dislocation
This happens when the bones that make up
a joint move beyond their normal resting point or
are forced out of their usual position. (Often caused
by a large force or trauma .e.g. fall, collision and
improper landing from a jump).
Preventing Injuries
Biomechanical Principles- These principles can help
you use the lever of your body (your bones) to
move efficiently and effectively to avoid injury to
the joints and other body parts.
 You should not force your joints to move in
ways that they were not designed to move.
Example: Avoid movement that rotates your elbow
or knees. (The structure of these joints does not
safely allow that kind of movement).
 Your movements should not overstress
bones, tendons, ligaments, or muscles.
Example: Bending over and trying to touch your
toes while both legs are straight having the
possibility of injuring your back.
 You should balance the muscle
development around a joint so that all
themuscle will develop properly.
Example: If you are overdeveloping your biceps
muscle with no attention to your triceps, eventually
you might be unable to fully extend your arm; your
triceps will not be strong enough. Also, you increase
the risk of straining your triceps muscle because this
weak muscle will be overstressed by the pull of the
strong biceps.
Simple guidelines to reduce risk of common
injuries
1. Start slowly. Start slowly and gradually
build up to more vigorous activity.
2. Listen to your body. Injuries can occur
when you ignore the signs and symptoms your body
is giving you.
Example: If you experience pain, pay attention to it.
Until you know what is causing the pain, slow your
exercise or stop altogether. Most blister and shin
splints can be avoided if people listen to their
bodies.
3. Warm- up before activity and cool -down
after activity. Follow the guidelines described
earlier.
4. Be fit. A person with a fit heart and lungs,
strong muscles is unlikely to be injured than one
who is unfit. Proper physical activity builds total
physical fitness, which aids in injury prevention.
5. Use moderation. Injuries are usually
caused by using parts too intensely or too long for a
period.
6.Dress properly. Poor shoes and socks can
cause blisters or runner’s heel.
 The RICE formula for treating injury

R is for Rest
First aid must be given to the injury. Our
body should be immobilized or need to rest for two
to three days to prevent further injury.
In some cases, longer rest periods are
required.

I is for Ice
Apply ice or cold water for 20 minutes for
SPRAIN injury to help reduce swelling and pain. Ice
or cold should be applied several times a day for
one to three days or as needed. On the hand, warm
water for STRAIN.

C is for Compression
Elastic bandage will be used to wrap the
injury to avoid and limit the swelling of affected
area. For a sprained ankle, do not removed the shoe
laced and the socks until compression can be
applied with a bandage. The shoe and sock
compress the injury.

E is for Elevation
Raise the injured body part above the level
of the heart to help reduce swelling. If cramps occur
stretch the affected area.