WELLNESS AND FITNESS

 we can improve our physical health without any equipment because there are a lot of
exercises that doesn't require any equipment for exercise.
 Hypokenetic disease- is the condition of lack of exercise.
 Occupational Wellness- the dimension is focused on the satisfaction a certain job can
give you.
 Physical Education- This is a course related to maintaining the human body through
physical exercises.
 Kinesthetic learning- this is the kind of learning is also known as learning by doing

PROVIDE THREE REASON WHY WE NEED TO

TAKE CARE OF OUR ENVIRONMENT.
 We need to take care about our environment because it provides us air likeoxygen
 that we get from the trees and plants.
 Because it helps the humanity survive.
 Because it provides us natural resources.
It is true that the dimensions of wellness include: physical, environmental, social, intellectual,
spiritual, mental, and occupational dimensions.
It is true that the physicalfitness leads to physical wellness.

HOW MANY DIFFERENT BODY TYPES ARE THERE?

Both women and men come in all kind of shapes and sizes. So, you have to winder are there
realy body type categories that we can all somehow be sorted into.
Physician and psychologist William Herbert Sheldon analysed thousands of photographs to
determine the similarities in the human physique. And he concluded that there were only three
general body types, which he called somatotypes.
THE THREE SOMATOTYPES:

 ENDOMORPH-slower metabolism
 MESOMORPH-easy gain and loses
 ECTOMORPH- Hard gainer
According to William Sheldon everyone belongs to one of the ‫ ڷ‬body types: ECTOMORPH,
MESOMORPH, ECTOMORPH
Ectomorph are relatively lean, with narrow frames and long limbs, Ectomorphs have
difficulty building muscle and as a result, are usually more inclined to excel at
cardiovascular activities.
Mesomorph with their exceptional muscle mass, large bones, and rectangular shape,
mesomorphs are hard to miss. These natural athletes excel at just about any physical
activity they take on. They have the ability to lose or gain weight, depending on their fitness
goals.
These are traits to look for:
ECTOMORPH:: You have almost no body fat, a wiry frame, and long slender limbs.
MESOMORPH- You have a proportionate figure with a balance between muscle and fat.
ENDOMORPH- You have a stocky frame and large, powerful legs.

FEMALE ECTOMORPHS
Female ectomorphs find it hard to gain weight. They have a narrow body frame with thin
arms and legs, Cameroon Diaz is a great example of an ectomorph type.
FEMALE MESOMORPHS
Mesomorphs, on the other hand, have naturally curvy bodies with wellΟdefined muscles, They
are known to gain muscle quickly, and HIIT training can be effective way to streamline both
their cardio and strength training interest.
FEMALE ENDOMORPHS
Endomorphs are typically pearΟshaped and have a narrow shoulder coupled with wider hips.
Like their male counterparts, female endomorphs gain fait quickly and have a slower
metabolism, But they can use a combination of weightlifting and HIIT to shed excess fat
and build more muscles.
Determining your body type can help you better understand how your body works and what
it needs. But on the quest for greater health, we need more than just a healthy diet and
exercise routine. It's a journey which requires perseverance, stamina, and willpower. But it
will lead you to the realization of your full physical potential.

PRINCIPLES OF EXERCISE
1. INDIVIDUALITY

 Your difference from another individual. Exercise should be specific to the individual
completing the training. People responds differently to exercise so in order to
maximise the benefits, therefore training programmes should be built aroung the
person's needs and capabilities.
2. SPECIFICITY

 The type of work you do that corresponds to your goal.Exercise should be specific
to the person's goals, needs and capabilities.Our bodies response to training is
based on the specific stimulus applied. So, to increase adaptation exercise should be
specific to an individual's goals, tasks, movements, and capabilities.
3. OVERLOAD
  Adding of resistance, time or repetition to your workload.Exercise should overload
the body in order for a positive adaptation to occur. For the body to adapt it needs
to be overloaded, This means it needs to be placed under greater s tress than it is
accustomed to. This accomplished by using the F.I.T.T principle to make the body do
more that it has done before.
4. PROGRESSION

 Every step of the way is important to improve.Exercise needs to continually

overload the body if positive adaptatioins are to continue to take place.For the body
to keep adapting to exercise the stress it is placed under should progressively
increase, Therefore, the intensity and loads should continually increase overtime,
Similar to overload, stress can begradually increased using the F.I.T.T principle
5. Adaptation

 Body becomes accustomed to exercising.

6. RECOVERY

 Body rests for tissue repair. Rest and recovery are required to allow body time to
adapt to exercise. Optimal adaptation requires recovery time, It is only during the
recovery phase that the body is able to change and adapt to the stress of the
workout. Recovery can be improved in a variety of ways, such as effective nutrition
and hydration, light aerobic exercise andstretching sessions, It is believed that
ninety percent of an individuals time is spent recovering from exercise. If we get this
wrong positive adaptations will not occur as quickly.
7. REVERSIBILITY

 The lose of ability due to the discontinue of exercise application.If you don't use it
you lose it. Adapatations which occur through exercise are reversible, so when
training is stopped for prolonged periods the adaptations from previous exercise will
be lost.
8. DIMINISHING RETURNS

 You no longer receive the same progress or growth from workout that you have
been doing.
9. WARM UP

 To elevate the muscle temperature and increase the blood flow.

HOW DO WE CALCULATE OUR BMIto pounds

First we will convert body weight to kilograms by dividing your wight in pounds by2.2.. And
then we convert our heght measurement to meter by multiplying our height in inches by0.0254.
And then square your height measurement.And then BMI equals body weight in kilograms
divided by height in meter squared.

How do we calculate our BMI to kilogram.

First you must convert your height measurement to meter by multiplying your height in
inches by 0.0254. and then square your height measurement and then BMI equals body weight
in kilograms divided by height in meter squared

18.5 below underweight

18.5-24.9 Healthy weight
25-29.9 Overweight
30-34.9 Obesity, class I
35-39.9 Obesity, class II
40 and above Obesity, Class III

COMPONENTS OF PHYSICAL FITNESS

 Flexibility- the ability of muscles and joints to go through the full range of
motion.
Flexion-which is bending a body segment.
Extension which is straightening a body segment.
Abduction which is moving the limb away from the body
Adduction which is moving the limb towards the body.
 Flexibility is achieved through stretching specific segments of the body.
TYPES OF STRETCHING
 Dynamic stretching are active movements where joints and muscles go
through a full range of motion.
EXAMPLES:
Lunge with a twist
Knee to chest
High kicks
 Static stretching is probably the most familiar and timeΟhonored of
stretching. This involves stretching a muscle to near its furthest point and
them holding that position for atleast ‫ ڹڵ‬to ‫ ڴڶ‬seconds.
EXAMPLES:
Shoulder stretch
Upper back Stretch
Hamstring Stretch
 Ballistic Stretching uses te momentum of a moving body or limb in an attempt
to force it beyond its normal range. This is stretching or warming up by
bounding into a stretched position, using the stretched muscles as a spring
which pulls you out of the stretched position.
EXAMPLES:
Shoulder rotations
Bench throws
Jump squats
 Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of
flexibility training, which involves both the stretching and contracting of the
 muscle group being targeted. PNF stretching is one of the most effective
forms of stretching for improving flexibility and increasing range of motion
 Cardiocascular Endurance- the capacity of the heart, blood vessels and lungs
to adapt to the physical exertion for a prolonged duration.
 Muscular Endurance- when muscles are capable of exerting effort against a
resistance for a prolonged period of time.
 Muscular Strength- the capacity of a group muscles to exert one maximal
effort against a resistance.
 Body composition- refers to the proportion between fat weight and total
weigth. It is determined by the amount of fat and lean tissue in the body.

PERFORMANCE RELATED COMPONENTS

 Agility is the ability of the individual to quickly shift or change the
direction of the body fromone point to another.
 Balance is the ability of the individual to maintain equilibrium in relation
to changes in the body position
A. Static balance is the ability to maintain equilibrium in a fixed
position,
B. Dynamic Balance is the ability to maintain equilibrium whi le the
body is in motion.
 Coordination is the harmonious working relationship between the
skeletal muscles and the nerves in one aspect of movement.
 Power is the ability to perform one explosivemuscular effort in a short
period of time
 Speed is the ability to perform task or move from one point to another
in the shortest possible time.

LOCOMOTOR AND NONLOCOMOTOR MOVEMENTS

2 Kinds of Basic Movements necessaryfor expanding physical skills:
A. Locomotor movements
B. Non-locomotor movements
LOCOMOTOR MOVEMENTS are movements where the body travels through space from
one location to another, Locomotor movements primarily use the feet for support
however, the body can travel on other parts such as the hands and feet.
EXAMPLES:
WALK move at a regular pace by lifting and setting down each foot in turn, never
haing both feet of the ground at one.
MIDTERMS
It is a category of physique, somatotype, bodyΟbuild, build, physique, habitusΟconstitution
of the human body, asthenic type, ectomorphyΟ slender, weak, and
lightweight. SOMATOTYPE, BODY TYPE
This kind of body type is characterized by a preponderance of body fat. It is larger in
appearance, due to the little muscle definition and heavy fat accumulation. The reason why
it is hard to drop the fat even after using several hard diets, workout programs and lot of
cardio. The best exercise for this body type is putting on muscle tissue to easily loss
excess weight. ENDOMORPH
This kind of body type is marked by wellΟdeveloped musculature. People with this body type
may develop muscles easily and have more muscle than fat on their bodies; typically strong
and solid, not overweight or underweight. The bodies may be described as rectangular in
shape with an upright posture. MESOMORPH

This type of body type is often below the average weight for the height and with skinny
appearance. People with this body type tends to have a high metabolism with no weight gain
even after high amounts of calorie intake. ECTOMORPH
This type of body may train with mix heavy weight and moderate weight sessions using ‫ڼ‬Ο
‫ ڶڵ‬repetition reps of exercise, ‫ ڴڷ‬seconds up to ‫ ڵ‬minute rest period between sets. The
cardio exercise should be enough to stay lean around ‫ڴڶ‬Ο‫ ڴڷ‬minutes before or after
workout. Arnold Schwarzenegger and Sylvester Stallone are perfect examples of this.
MESOMORPH
People respond differently to exercise so in order to maximize the benefits, therefore
training programmes should be built around the person's needs and capabilities. What
principle of exercise is being described? INDIVIDUALITY
Adaptations which occur through exercise are reversible, so when training is stopped for
prolonged periods the adaptations from previous exercise will be lost. What is this
principle? REVERSIBILITY

For the body to adapt it needs to be placed under greater stress than it is accustomed to.
This is accomplished by using the F.I.T.T principle to make the body do more than it has done
before OVERLOAD

This principle of exercise is required to allow the body time to adapt to exercise and heal
from fatigue or other injuries . It can be improved in a variety of ways, such as effective
nutrition and hydration, light aerobic exercise and stretching sessions. It is believed that
 ‫ ܩ‬of an individuals time is spent for this principle from exercise. If we get this wrong
‫ܫڴڽ‬
positive adaptations will not occur as quickly. RECOVERY

Repeatedly practicing a skill or activity makes it secondΟnature and easier to perform.

This principle explains why beginning exercisers are often sore after starting a new
routine, but after doing the same exercise for weeks and months they have little, if any,
muscle soreness. ADAPTATION
Simply put, it says that you have to increase the intensity, duration, type, or time of a
workout progressively in order to see adaptations. OVERLOAD
Gradually revs up your cardiovascular system by raising your body temperature and
increasing blood flow to your muscles. This principle may also help reduce muscle soreness
and lessen your risk of injury WARM UP

A person's weight in kilograms divided by the square of height in meters. A high amount of
this can indicate high body fatness. This screens for weight categories that may lead to
health problems, but it does not diagnose the body fatness or health of an individual. BODY
MASS INDEX

The most effective way to determine a person's BMI is to know first the persons?
WEIGHT USING WEIGHING SCALE AND USING A TAPE MEASURE OR OTHER MEANS OF
MEASURING A PERSONS HEIGHT.
To convert the height from inches to meter, multiply it with: 0.0254

This Principle of exercise is focused on the various exercises that you conduct during
your training to attain your goal. SPECIFICITY

This principle in FITT is about how often you exercise. The point is to meet your goals
without overΟtraining the body. FREQUENCY
This principle in FITT is about how ow hard you exercise. This is an extremely important
aspect of the FITT Principle and is probably the hardest factor to monitor. INTENSITY

It is a measure of how well you can do exercises that involve your whole body at
moderate to high intensity for an extended time. It mainly focus on the capacity of your
heart, lungs and blood vessels to adapt to physical exertion in a prolonged duration.
CARDIOVASCULAR ENDURANCE

What type of flexibility is shown in the image below with the legs and elbows? BENDING

What type of flexibility is shown in the image below with the legs and elbows? ADDUCTION
AND EXTENSION
This type of stretching is done with the application of bouncing motion. BALLISTIC

This type of stretching involves both stretching and contracting Ϯactivationϯ of the muscle
group being targeted in order to achieve maximum static flexibility. It can be done with an
assistant or with the use of an equipment. PNF OR PROPRIOCEPTIVE NEUROMUSCULAR
FACILITATION

This kind of Stretching are those in which you stand, sit or lie still and hold a single position
for period of time, up to about ‫ ڹڸ‬seconds without moving. It is the opposite of dynamic
Stretching. STATIC STRETCHING
This Locomotor movement is done with a step and a hop with one feet and then repeating
the process with the other feet. SKIPPING
Megg was going to make a dance routine that is partially inspired by people with
disabilities. He used nonΟlocomotor actions such as actions where the upper extremities
move side ward and then followed with the hands waving side to side like a pendulum. What
is the nonΟlocomotor movement? SWINGING

SANTA MARIA AYUDAME SOY MUY CANSADO AHORA NECESITO UNA COMIDA.
CHINGGA DE LA MIERDA JODER PE PASIKAAAAT KAPOY NAKO