MAINTAINING HEALTHY LIFESTYLE 4.

Removes waste
5. Composes 22% of your bones
WHAT DO WE WANT? 6. Cushions your joints
1. Long life-about 100 years 7. Makes up 75% of your muscles
2. No disease, sickness at all 8. Helps your body absorb nutrients
3. Enough money for needs 9. Helps convert food to energy
4. Lots of energy, stamina, joy and happiness 10. Moistens oxygen for breathing

What is health? Movement Competency Training

 Traditionally, health is defined as the absence of disease.  Described as the ability to move free of dysfunction on or
pain.
According to WHO
 “Health is a state of complete physical, mental and social What is the responsibility of the strength and conditioning
well-being and not merely an absence of disease or professional?
infirmity.”  To ensure that the training prescribed enhances
performance and does not contribute to injury.
 Take care of your body. It’s the only place you have to
live in Types of Movements in the Human Body
 I am responsible for my own happiness!
 WAKE UP EARLY “Early to Bed, and Early to Rise,  Flexion Bending
Makes a Man Healthy, Wealthy, and Wise.”-Benjamin
Franklin
extension straightening
 A Healthy Mind in a Healthy Body
 Avoid Smoking, Drinking Alcohol, Drugs and Eating Fast
Abduction moving away from the reference axis
Foods
 Eat Healthy
 Avoid Stress, anxiety and Depression adduction bringing closer to the reference axis
 Do Meditation /Yoga
 Sleep is Sweeter than Honey protrusion forward
 Keep the Environment Clean
 Our health is arguably our greatest asset. We owe it to
our self to maintain it properly. The result of maintaining Understanding Physical Fitness and Its Components
our health is a happy, productive life.
Physical Fitness
Importance of Water  Is the capacity of each individual to accomplish daily
1. Composes 75% of your brain tasks with alertness and vigor.
2. Regulates your body temperature
3. Makes up 83% of your blood How to improve and maintain our physical fitness level?
  We have to engage in physical activities such as running,
walking, exercising, dancing, jumping rope, scrubbing the
floor etc.
In order for the exercise to be effective, it must be done at the
right frequency, intensity and duration.
Components of Physical Fitness
1. Cardio-respiratory Endurance
- Being able to do and continue physical activities
involving the whole body for a long period of time
is called cardio-respiratory endurance.
- It is the ability of the heart, lungs and vascular
system to function efficiently at moderate to high
intensity over an intended period of time.
2. Muscular Strength
- It is defined as the ability of the muscles to
produce a person’s ability to exert maximum force.
3. Flexibility
- It is the ability of the muscles to move joints with
ease through the normal range of motion
4. Speed
- The ability to perform a movement or cover a
distance in a short period of time.
5. Power
- The ability to release maximum force very quickly.
6. Coordination
- The linking of the sense such as sight and hearing
through the brain to different parts of the body to
produce smooth, quick and efficiently controlled
movement.
7. Balance 
- The ability to remain stable even when moving.
8. Agility
- The ability to move and change direction quickly.
9. Reaction Time
- It is the amount of time it takes to make a physical
response once you see the need to take an action.
Physical Fitness Testing
Why is it necessary to know where and how to take pulse
rate?
 It is an important practice to take your heart rate before,
during and after the exercise workout.
 This practice is recommended for you to detect the
efficiency of your heart and lungs in carrying out a given
exercise load.
Blood Pressure
 Is the force of blood against the walls of the arteries and
veins created by the heart as it pumps blood to different
parts of the body.
 To take blood pressure you need sphygmomanometer
and stethoscope.
 At this age of the computer, there is a device created
called digital sphygmomanometer that can detect the
systolic and diastolic beats even without the stethoscope.
Heart Rate or Heartbeat
 is the number of times that the heart contracts per
minute.
 The heart rate can be taken through auscultation with the
use of stethoscope, EKG recording , and palpation
technique (taking the heart rate through the pulse).
What is Auscultation?
 The action of listening to sounds from the heart, lungs, or
other organs, typically with a stethoscope, as a part of
medical diagnosis.
What is an Electrocardiogram (EKG or ECG)?
 Is a simple test, painless procedure that measures
electrical signals in your heart.
Pulse Rate
  Is the regular rigorous heartbeat caused by expansion of
arteries on the surface of the skin as the heart contracts
sending spurt of blood along arteries.
 The heart rate and pulse rate can be obtained using the
palpation technique with the index and middle fingers.

Radial
 Flex the wrist of the left hand; place the three fingers of
the right hand in line where the ring finger is in direct
contact with the base of the right thumb. Lightly press the
fingers on the wrist to feel the pulse with the index and
middle fingers.

Carotid
 Place the three fingers of the left hand in line on the side
of the throat where the ring finger is in direct contact with
the jaw bone. Lightly press the fingers against the throat
to feel the pulse with the index and middle fingers.

It can be counted in several ways:

60 seconds  x 1 beat per minute
30 seconds  x       2 beat per minute
15 seconds x 4 beat per minute
10 seconds x       6 beat per minute
6 seconds    x 10 beat per minute