MODULE Q1W1

PHYSICAL ACTIVITY- Any movements made by the muscles of the body that requires exertion of energy.

IMPORTANCE OF PHYSICAL FITNESS

1. Healthy growth and development

2. Strong bones and muscles

3. Control of weight and body composition

4. Improved posture

5. improved cardiovascular health

6. reduced blood cholesterol

7. Opportunities to make friends and enhance self-esteem

8. reduce stress, depression, and anxiety

Exercise- is considered as physical activity but more structured and planned.

Fitness- is defined as the state of being physical fit and healthy. Fitness covers physical well-being,
balanced mental state, emotional stability.

Health-Related Fitness

Cardiovascular Endurance- the ability of the heart, blood vessels and lungs to work continuously for
extended periods of time.

Muscular strength- maximum amount of force a muscle can produce in a single effort or much you can
lift in one attempt.

Muscular Endurance- is ability of an individual to contract muscles several times without excessive
fatigue.

Body composition- is the ratio, of water, bone, muscles and fat in the body.

Ways to measure body composition

1. body mass index

2. skin fold test

Flexibility- is the range of motion that your joints during movement.

Personal Barriers- with the current trends in technology and development, people’s lives have become
convenient and easier as well as less active. They may also have reasons or own justifications of their
inactivity that forms their attitude towards physical movements.

Environmental Barriers- environment in which we live has a great influence on our level of physical
activity. Environment have many factors that affect us such as support from family members, friends,
and community spirit. Some obvious factors include accessibility of walking paths, cycling trails, and
recreation facilities.

Eating habits- eating is a major factor of fitness and health that is why you must eat right and healthy.

1. Fueling for performance- this eating habit is ideal for athlete

2. Emotional Eating- some people turn food as source of comfort or stress reliever.

3. Social Eating- sometimes, during celebrations we indulge to eat even if we are not hungry for the sake
of being sociable and not to offend the host of the group.

4. Distracted Eating- Eating while watching TV for extended period of time poses a serious risk to your
health.

Example Meal Plan

My 1-week weight Loss Meal Plan