UNIT 2: RECREACTION, PHYSICAL FITNESS, AND WELLNESS

LEARNING OUTCOMES
At the end of the topic, students would be able to;

1. Define recreation, physical fitness and wellness

2. Explain how wellness can be achieve
3. Integrate wellness in mind and body by engaging physical activities

ACTIVATING RPIOR LEARNING

Answer the following question and write your answer on a separate work sheet.
1. Is football an outdoor recreational activity? Why or why not? Defend your answer.
PRESENTATION OF CONTENT

TOPIC 1: RECREATION

Recreation is defined as the act of making something for the second time, or refreshment of the
mind, body or spirit through play and relaxation.

Types of Recreation
The exact method or application of recreation varies greatly from individual to individual. Common
areas include:

● Sports (Team sports, Individual sport)

● Camping and ecologic pursuits
● Exercise

● Food and dining

● Festivals and fairs

● Art, crafts, and sewing

● Social clubs

● Shopping

● Media entertainment (Books, Magazines, Movies, Television, Music and Theater &Drama)

● Collecting, antiques, and hobbies

● Gaming (Casinos, Computer/interactive, Gaming systems)

● Literature

● Family activities

● Vacations

● Volunteering

https://www.yourdictionary.com/recreation

Characteristics of Recreation
● Recreation occurs during leisure

● Recreation is as different as people are different; it is extremely wide and varied

● Recreation is activity; it is some sort of action as distinguished from rest

● Recreation must be voluntary; it cannot be ordered, imposed, or forced

● Recreation has no single form; it offers a variety of choices with endless possibilities

● Recreation is flexible; it can be organized or unorganized; it can be enjoyed in a group or alone

● Recreation to one individual may be work to another

● Recreation involves an individual's attitude, motive, and incentive

● Recreation may occur or not occur; a specific activity may be recreation for an individual at one

time, but not at another time

● Recreation is necessary in order for an individual to have balanced growth

● Recreation and work are not the same thing; although an individual may be very happy in his job,

it is not possible for that individual's work to be his recreation

http://leisurelines.blogspot.com/2005/07/characteristics-of-recreation.html
TOPIC 2: PHYSICAL FITNESS

Physical fitness refers to the ability of your body systems to work together efficiently to allow you
to be healthy and perform activities of daily living. Being efficient means doing daily activities
wgith the least effort possible. A fit person is able to perform schoolwork, meet home
responsibilities, and still have enough energy to enjoy sport and other leisure activities. A fit person
can respond effectively to normal life situations, such as raking leaves at home, stocking shelves at
a part-time job, and marching in the band at school. A fit person can also respond to emergency
situations - for example, by running to get help or aiding a friend in distress.

THE PARTS OF PHYSICAL FITNESS

Physical fitness is made up of 11 parts - 6 of them health related and 5 skill related. All of the parts
are important to good performance in physical activity, including sports. But the 6arereferred to as
contributing to health-related physical fitness because scientists in kinesiology have shown that
they can reduce your risk of chronic disease and promote good health and wellness. These parts of
fitness are body composition, cardiorespiratory endurance, flexibility, muscular endurance,
power, and strength. They also help you function effectively in daily activities.

The Six Parts of Health-Related Fitness

Cardiorespiratory endurance is the ability to exercise your entire body for a long time without
stopping It requires a strong heart, healthy lungs, and clear blood vessels to supply your large
muscles with oxygen. Examples of activities that require good cardiorespiratory endurance are
distance running, swimming, and cross-country skiing

Strength is the amount of force your muscles can produce it is often measured by how much weight
you can lift or how much resistance you can overcome. Examples of activities that require good
strength are lifting a heavy weight and pushing a heavy box.

Muscular endurance is the ability to use your muscles many times without tiring-for example,
doing many push-ups or curl-ups (crunches) or climbing a rock wall.

Flexibility is the ability to use your joints fully through a wide range of motion without injury. You
are flexible when your muscles are long enough and your joints are free enough to allow adequate
movement. Examples of people with good flexibility include dancers and gymnasts.

Body composition refers to the different types of tissues that make up your body,
including fat, muscle, bone, and organ. Your level of body tat is often used to assess the component
of body composition related to health. Body composition measures commonly used in schools
include body mass index (based on height and weight), skinfold measures (which estimate body
fatness), and body measurements such as waist and hip circumferences.

Power is the ability to use strength quickly, thus it involves both strength and speed. It is sometimes
referred to as explosive strength. People with good power can, for example, jumped high, put the
shot, and speed-swim.
As the name implies, skill-related physical fitness components help you perform well in sports
and other activities that require motor skills. For example, speed helps you in sports such as track
and field. These 5 parts of physical fitness are also linked to health but less so than the health related
components. For example, among older adults, balance, agility, and coordination are very important
for preventing falls (a major health concern), and reaction time relates to risk for automobile
accidents. Each part of physical fitness is described in more detail in the two following features:
The Six Parts of Health-Related Fitness and The Five Parts of Skill-Related Fitness.

The Five Parts of Skill-Related Fitness

Balance is the ability to keep an upright posture while standing still or moving. People with good
balance are likely to be good, for example, at gymnastics and ice skating.

Coordination is the ability to use your senses together with your body parts or to use two or more
body parts together. People with good eye-hand or eye-foot coordination are good at juggling and
at hitting and kicking games, such as soccer baseball, volleyball, tennis, and golf.

Speed is the ability to perform a movement or covet a distance in a shot time. For example people
with good leg speed can run fast, and people with good arm speed can throw fast or hit a ball that
is thrown fast.

Reaction time is the amount of time it takes you to move once you recognize the need to act. People
with good reaction time can make fast starts in track and swimming and can dodge fast attacks in
fencing and karate.

Agility is the ability to change the position of your body quickly and control your body’s
movements. People with good agility are likely to be good, for example, at wrestling, diving, soccer,
and ice skating.

https://us.humankinetics.com/blogs//excerpt/what-is-physical-fitness

Benefits of regular physical activity

Physical activity or exercise can improve your health and reduce the risk of developing several
diseases like type 2 diabetes, cancer and cardiovascular disease. Physical activity and exercise can
have immediate and long-term health benefits. Most importantly, regular activity can improve your
quality of life. A minimum of 30 minutes a day can allow you to enjoy these benefits. If you are
regularly physically active, you may:
● reduce your risk of a heart attack

● manage your weight better

● have a lower blood cholesterol level

● lower the risk of type 2 diabetes and some cancers

● have lower blood pressure

● have stronger bones, muscles and joints and lower risk of developing osteoporosis ● lower your

risk of falls
● recover better from periods of hospitalization or bed rest

● feel better - with more energy, a better mood, feel more relaxed and sleep better.
https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activiteits-important
TOPIC 3: HEALTH&WELLNESS

Health refers to a state of complete emotional and physical well being

Types of Health

Mental and physical health are probably the two most frequently discussed types of health. Spiritual,
emotional, and financial health also contribute to overall health. Medical experts have linked these
to lower stress levels and improved mental and physical well-being.

A. Physical health
A person who has good physical health is likely to have bodily functions and processes working at
their peak.

This is not only due not only to an absence of disease. Regular exercise, balanced nutrition, and
adequate rest all contribute to good health. People receive medical treatment to maintain the
balance, when necessary.

Physical well-being involves pursuing a healthful lifestyle to decrease the risk of disease.
Maintaining physical fitness, for example, can protect and develop the endurance of a person's
breathing and heart function, muscular strength, flexibility, and body composition.

Looking after physical health and well-being also involves reducing the risk of an injury or health
issue, such as:

● minimizing hazards in the workplace

● using contraception when having sex
● practicing effective hygiene

● avoiding the use of tobacco, alcohol, or illegal drugs

● taking the recommended vaccines for a specific condition or country when traveling● good physical

health can work in tandem with mental health to improve a person's overall quality of life.

B. Mental health

According to the U.S. Department of Health & Human Services, mental health refers to a person's
emotional, social, and psychological well-being. Mental health is as important as physical health as
part of a full, active lifestyle.

It is harder to define mental health than physical health because many psychological diagnoses
depend on an individual’s perception of their experience.

Good mental health is not only categorized by the absence of depression, anxiety, or another
disorder. It also depends on a person's ability to:
● enjoy life
● bounce back after difficult experiences and adapt to adversity
● balance different elements of life, such as family and finances

● feel safe and secure

● achieve their full potential

● Physical and mental health have strong connections.

For example, if a chronic illness affects a person's ability to complete their regular tasks, it may lead
to depression and stress. These feelings could be due to financial problems or mobility issues.

A mental illness, such as depression or anorexia, can affect body weight and overall function.

It is important to approach "health" as a whole, rather than as a series of separate factors. All types
of health are linked, and people should aim for overall well-being and balance as the keys to good
health.

Factors for Good Health

Good health depends on a wide range of factors.

1. Genetic factors
A person is born with a variety of genes. In some people, an unusual genetic pattern or change can
lead to a less-than-optimum level of health. People may inherit genes from their parents that increase
their risk for certain health conditions.

2. Environmental factors
Environmental factors play a role in health. Sometimes, the environment alone is enough to impact
health. Other times, an environmental trigger can cause illness in a person who has an increased
genetic risk of a particular disease.

Access to healthcare plays a role, but the WHO suggest that the following factors may have a more
significant impact on health than this:

● where a person lives

● the state of the surrounding environment
● genetics

● their income

● their level of education

● employment status

It is possible to categorize these as follows:

●The social and economic environment: This may include the financial status of a family or
community, as well as the social culture and quality of relationships.

● The physical environment: This includes which germs exist in an area, as well as pollution
levels.
●A person's characteristics and behaviors: A person's genetic makeup and life style choices can
affect their overall health.
Preserving Health
The best way to maintain health is to preserve it through a healthful lifestyle rather than waiting
until sickness or infirmity to address health problems. People use the name wellness to describe this
continuous state of enhanced well-being.

The WHO define wellness as follows:

“Wellness is the optimal state of health of individuals and groups. There are two focal concerns:
the realization of the fullest potential of an individual physically, psychologically, socially,
spiritually, and economically, and the fulfillment of one's roles and expectations in the family,
community, place of worship, and other settings.”

Wellness promotes active awareness of and participating in measures that preserve health, both as
an individual and in the community. Maintaining wellness and optimal health is a lifelong, daily
commitment.

Steps that can help people attain wellness:

● eating a balanced, nutritious diet from as many natural sources as possible
● engaging in at least 150 minutes of moderate to high-intensity exercise every week,
● according to the American Heart Association
● screening for diseases that may present a risk
● learning to manage stress effectively
● engaging in activities that provide purpose
● connecting with and caring for other people
● maintaining a positive outlook on life
● defining a value system and putting it into action

https://www.medicalnewstoday.com/articles/150999#types

Dimensions of Wellness

There are eight dimensions of wellness: occupational, emotional, spiritual, environmental, financial,
physical, social, and intellectual. Each dimension of wellness is interrelated with another. Each
dimension is equally vital in the pursuit of optimum health. One can reach an optimal level of
wellness by understanding how to maintain and optimize each of the dimensions of wellness.

1. Emotional Wellness

Emotional wellness relates to understanding your feelings and coping effectively with stress. It is
important to pay attention to self-care, relaxation, stress reduction and the development of inner
resources so you can learn and grow from experiences.

2. Environmental Wellness

Environmental wellness inspires us to live a lifestyle that is respectful of our surroundings. This
realm encourages us to live in harmony with the Earth by taking action to protect it. Environmental
well-being promotes interaction with nature and your personal environment. Everyone can have a
strong environmental conscious simply by raising their awareness.

3. Financial Wellness

Financial Wellness involves the process of learning how to successfully manage financial expenses.
Money plays a critical role in our lives and not having enough of it impacts health as well as
academic performance. Financial stress is repeatedly found to be a common source of stress, anxiety
and fear for college students.

4. Intellectual Wellness

Intellectual wellness involves having an open mind when you encounter new ideas and continuing
to expand your knowledge. It encourages active participation in scholastic, cultural and community
activities.

5. Occupational Wellness

Occupational wellness is about enjoying your occupational endeavors and appreciating your
contributions. This dimension of wellness encourages personal satisfaction and enrichment in one's
life through work.

6. Physical Wellness

Physical wellness relates to maintaining a healthy body and seeking care when needed. Physical
health is attained through exercise, eating well, getting enough sleep and paying attention to the
signs of illness and getting help when needed.

7. Social Wellness

Social wellness helps you perform social roles effectively and comfortably, and create a support
network. This dimension of wellness allows you to not only develop encouraging relationships with
peers, but also intimate relationships with romantic partners.

8. Spiritual Wellness

Spiritual wellness allows you to develop a set of values that help you seek meaning and purpose.
Spirituality can be represented in many ways, for example, through relaxation or religion. But being
spiritually well means knowing which resources to use to cope with issues that come up in everyday
life.

https://shcs.ucdavis.edu/wellness/what-is-wellness

Behaviors That Contribute to Wellness

by Sam Ashe-Edmunds

Changing or modifying lifestyle behaviors provide a variety of health and wellness benefits that can
reduce your risk of diseases and conditions, improve your productivity and reduce your health care
costs. In addition to changes you can make at home, take advantage of any wellness programs your
employer offers.

Adequate Sleep
Lack of sleep can lead to fatigue, jitters, stress because your body does not get adequate time to
repair itself each night. To improve your sleep, stop "brain work" at least an hour before bedtime,
and eat no later than three hours before you go to bed to let your food digest. Decreased room
temperatures help you sleep better, working with your body's natural process of lowering its
temperature as you sleep. Take a nap during the day to help maintain your alertness if you can't get
a full night's sleep.

Smoking Cessation
Tobacco use leads to a number of health problems, including emphysema and lung cancer. An
employee who smokes can cost an employer up to $1,300 more annually than a non- smoking
worker, according to the Centers for Disease Control as reported by the Wellness Council of
America. For this reason, many businesses offer smoking cessation programs to employees at no
charge.

Better Diet
The right diet provides your body with the macronutrients, vitamins and minerals it needs for peak
performance. Diet can directly reduce your risk for heart attack, stroke, hypertension, poo
cholesterol, osteoporosis and diabetes. Work with a dietitian to learn your nutrition needs, which
change as you get older. For example, teen girls and women need more iron, vitamin D and calcium
as they age.

Weight Loss
Keeping your weight at a healthy level can help reduce joint pain, back pain and help prevent heart
attack, stroke and diabetes. The American Wellness Council estimates that businesses lose100
million employee workdays annually from lower back pain.

Stress Relief
If you have a stressful job, difficult personal situation or other factors in your life that cause you
worry and anxiety, stress-reduction activities can help reduce related health problems, which can
include high blood pressure, stroke and heart attack. Stress can make you snap at co-workers or
release your negativity to family members. De-stress with exercise, music, counseling, yoga or other
activities that take your mind off your problems.

Exercise provides a host of wellness benefits for your mind and body. Regular exercise can improve
your "good" cholesterol levels, help you lose weight, improve heart health, increase muscular
endurance and build muscle. During exercise, your body produces more endorphins,
neurotransmitters that help you feel relaxed and positive.

https://healthyliving.azcentral.com/different-types-wellness-programs-8321.html
Fun Activities for Students' Well being

The well-being of students is highly-integral to the educational experience for all students.
Activities which support physical, mental and emotional well-being are important for the learning
experience and educators should actively promote activities which are conducive for well- being.

Programs for wellness actively engage students in activities which alleviate anxiety, stress and other
mental health well-being that can impact upon the learning experience for students. Educators are
responsible for equipping students with skills, knowledge and overall health and well-being for their
bright futures ahead of them and increasing wellness programs can be effective for both the educator
and the student.

a. Arts And Crafts

Activities can include collaborative learning approaches with cooperative teamwork and a fun goal
to achieve such as piecing together art and craft and developing fun projects such as murals for the
wall.

b. Photography
Other activities as part of the student wellness program can be engaging students in photo activities
with opportunities to take photos and learn the art of capturing a beautiful image.

c. Physical Activity
Having a dance or yoga class are two inspiring activities to engage students with and these are
physically and mentally healthy for students. Playing sports is an obvious choice for physical health
but sports also produce endorphins for mental health and well-being so Physical Education session
are important as part of the school activities and lessons.

d. Outdoor Activity
Taking students on a nature walk is another way to engage students in mental and physical well-
being as part of a wellness program as it distracts away from rigid class room learning and can be a
relaxing break for the brain which means better productivity and learning afterwards.

The Aims of Student Wellness Programs

Increasing wellness programs for educational practices are important for student health and well-
being and that of the educational staff. The benefits of wellness programs are phenomenal and there
are key messages to communicate to students through activities and aspects of programs to foster
wellness.

a. Reduce Stress
Program scan aim to drive a reduction in feelings of anxiety, nervousness and other stressors and
the mental and emotional reaction that students have to stressors. Other attributes of wellness
programs include promoting cooperative learning and collaborative teamwork as well as improving
upon communications.

b. Increase Productivity
Teaching relaxation techniques such as mindfulness is important for effective management of
downtime and breaks away from learning commitments. Taking an approach fosters a higher
productivity and energy towards learning experiences, increasing the focus and concentration of
students on tasks.

c. Boost Self-Confidence
Building upon self-confidence in learning experiences and self-esteem in general, wellness
programs within educational institutions can greatly improve upon students and teachers' well-being
for effective learning. You might not have thought of this factor but the lessening of fear through
promotion of wellness programs is highly-integral.

d. Motivation
Students often experience feelings of fear around learning and coping with assessments and
achieving academic performance. Wellness programs can target reducing fear and promoting
motivation and inspiration for learning. Wellness programs are conducive for both students and
teachers and can have a truly long-lasting effect on better quality of life and educational experience.

https://www.educationalinnovation360.com/blogs/how-do-you-increase-wellness-programs-in-your-school

FEEDBACK
Answer the following questions, write your answer in a separate work sheet.
1. Does a student need to be athletic to be able to participate in any recreational activity?
Defend your answer.
2. What outdoor recreational activity would you like to try? Why? Who do you like to be with?
And how could this activity benefit your health?