MABINI COLLEGES, INC. Daet, Camarines Norte i COLLEGE OF EDUCATION = 1" Sem., S.¥.2020-2021 PE. 1-Sel ting Activities ( Physical Fitness and Related Activities) ‘Module 2- Introduction to Physical Fitness and Wellness Name of Student: Course! year: Class Schedule: Date Submitted: Module Overview: In this module you wil learn and understand the meaning and composition of physical fines. tis divided into five health ~related and six ski-elated components, There oe aa biggest fitness myths that you wil encounter here. You will be enlighten and know very well about wellness and the 9 dimensions as well Learning Outcomes: | After completing this module, you can: * Define the meaning of physical fitness and wellness * Enumerate the composition of physical fitness * Understand the biggest fitness myths and dimension of wellness, Lecture Note: | What is Physical Fitness? Physical fitness is: * The condition og being sound in body, mind, or spirit freedom from physical disease or pain. * An active process of becoming aware of and making choices toward a healthy and fulfilling life. The supply of materials that organisms and cells require to live. Movement of the body that uses energy * The performance of some activity in order to develop or maintain Physical fitness and overall health. * The ability of your body systems to work together efficiently to allow you to be healthy and perform activities daily living,Here are a couple of definitions of physical fitness: When you are fit, you have: + Energy to do what's important to you and to be more productive: * Stamina and a positive outlook to handle the mental challenges and emotional ups and downs of everyday life and to deal with stress; * Reduced tisk for many health problems, such as heart disease, cancer, diabetes and osteoporosis. ‘+ The chance to look and feel your best; Physical strength and endurance to accomplish physical challenges; and AA better chance for a higher quality of life and perhaps a longer Ife, too. (Academy of Nuttin and Dietetics’ Complete Food and Nutition Guide, 3red Physical fitness is to the human body what fine tuning is to an engine. it enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best. It involves the performance of the heart and lungs, and the muscles of the body. And, since what we do our bodies also affects what we can de With our minds, fitness influences to some degree quaities such as mental alerinece ang emotional stability ‘The Health-Related Components of Fitness Include: 1. Cardio respiratory Endurance. It is the abilty of the heart, lungs and the blood Wessels to supply oxygen and nutrients to the working muscles efficiently in order to Sustaip prolonged rhythmical exercises. The abilty to deliver and utilize oxygen is an indicator of a healthy heart Example Activity - Running 2 Muscular Strength ~ itis the ability of the muscle to generate the greatest force. A g00d strength level protects an individual from severe injuries when helshe sips or falls. Example Activity ~ Weight Lifting S. Muscular Endurance. It is the abllty of the muscle to resist fatigue when performing mutiple repetitions of a sub maximal load. It can also refer to the period of time 1p which muscle is able to hold a contraction-muscular endurance is needed to deter injuries that commonly occur when the individual is tired, Example Activity ~ Abdominal curl-ups /push-ups 4. Flexibility. itis the ability to move a joint without pain over its entire range of motion, Its affected by the structure ofthe joint and the muscles, surrounding the joint, An adequate degree of flexibly is important. To prevent injury and to mainiain body ‘mobility. It can be greatly improved by stretchingExample Activity: Sit and reach and trunk forward flexion 5. Body composition ~ It refers to the total make-up of the body using the concept of {wo Component model the lean body mass and the body fat, many noncommunicable diseases are associated with obesity or having too much fat especially around the abdominal area, Example Activity- Waist circumference The motor- skils-related fitness are fitness programs that are used to improve athletic ability. Skill-related fitness components consist of 1. Aglity- Ability to move and change direction and position of the body quickly and effectively while under control 2 Balance ~ The ablity to stay upright or stay in control of body movement either stationery or while moving. 3. Coordination — The ability to move two or more body parts under control, smoothly and efficiently. 4. Power— The ability to exert maximum force very quickly, 5. Reaction Time- The abilty to respnd quickly to a stimulus. 8. Speed — Abilty to perform a task or cover a distance in a shortest time possible. The 13 Biggest Fitness Myths MYTH # 1: YOU CAN TARGET YOUR FAT BURN. Fact: Working out can reduce your overall body fat, but you can't control where that fat comes from. In anew ‘study published in Journal of Etrength & Conditioning, il people completed a 12-week exercise program to train a single leg Even though they only trained on one side, they lost about the same amount of body fat in each leg-and burned even more body fat above the waist. MYTHit 2: YOU SHOULDN'T WORK OUT ON AN EMPTY STOMACH. FACT: Your body burns more fat when you hit the gym before you eat breakfast, according to a new study published online in the British Journal of Nutrition. Just don’t skimp on water. MYTH #3: NO PAIN, NO GAIN. FACT: A little discomfort is okay, but i you feel a sharp pain Sryhere, stop what youre doing and consul a doc, says exercise physiologist Dayna Davidson MYTH #4: YOU SHOULD STRECTH BEFORE YOU WORK OUT. FACT: Stretching loosens your tendons, and makes muscles feel weaker and less steady, according fo a new study, Soa Pre-workout stretch can actually mess with your workout. MYTH #5:LIFTING HEAVY WEIGHTS BULKS YOU AO. FACT: Actually, it can slim you down Women who lift a challenging weight for eight reps burn nearly twice as many calories a women who do 15 reps with lighter dumbbells, according to a study published in Medicine & Science in Sports & Exercise. MYTH #6: EXERCISE MACHINES BEAT FREE WEIGHTS. FACT: Many exercise machines are actually designed for men, which can make it tough for women to nail proper form when you use them. ‘And because machines isolate specific muscles, you actually burn fewer calories on ‘@ machine than you do when you exercise freestyle,MYTH #7: RUNNING ON A TREADMILL IS AS EFFECTIVE AS RUNNING OUTSIDE. FACT: Because running against wind or on uneven terrain engages more of your muscles, it requires more energy and ends up burning about 10 percent more calories than running the same distance on a treadmill MYTH #8: YOU SHOULDN'T WORK OUT EVERY DAY. FACT: Rest should be part of your workout, not an alternative to your workout, says Barbara Bushman, Ph.D., a professor of kinesiology at Missouri State University. MYTH #9: YOU CAN'T WORK OUT WHEN YOURE SICK. FACT: As long as you don't have a fever and your symptoms are above the neck (think: stuffy nose or sore throat, not chest congestion or indigestion), you can totally hit the gym. Just listen to your body — or ask your doc if you're unsure, MYTH #10: SWEATING MEANS YOU'RE OUT OF SHAPE. FACT: ‘It sounds counterintuitive, but the fitter you are, the sooner your body begins to sweat, so a person who's in extremely good shape will produce more seat than somebody who isn't,” says Beth Stover, M.S., C.S., C.S., a senior scientist at the Gatorade Sports Science Institute in Barrington, Illinois. "With ‘each workout, you become a more and more efficient sweating machine.” MYTH #11: CRUNCHES ARE THE BEST MOVES FOR YOUR CORE.FACT: To really cinch your waistline, you're better off doing multi-muscle exercises that target every region of your core. (Crunches don't count.) MYTH #12: WORKING OUT MAKES YOU HUNGRY. FACT: High-intensity exercise may actually decrease food cravings, according to new research published in the Intemational Journal of Obesity MYTH #13: RUNNING BEATS WALKING. FACT: Since walking and running target the same muscle grouped-just at different intensities-they come with similar health results when you compare overall energy burn, according to the author of a recent study. (That said, it takes about twice the amount of time to expend the same amount of energy walking as you would running. So running still wins if you're strapped for time. What is Wellness. Wellness is the act of practicing healthy habits on a daily basis to attin better physical and mental health outcomes. It is “an active process of becoming aware of and making choices toward a healthy and fufiling life. Wellness is more than being free from illness, it is a dynamic process of change and growth Maintaining an optimal level of wellness is absolutely crucial to live a higher quality life Wellness matters. Wellness matters because everything we do and every emotion we feel relates to our well-being. In tum, our well-being directly affects our actions and emotions. It's an ongoing circle. Therefore, it is important for everyone to achieve optimal wellness in order to. subdue stress, reduce the risk of illness and ensure positive interactions.The Nine Dimensions of Wellness ‘environmental, ‘There are nine dimensions of weliness: occupational, emotional, spiritu financlal, physical, social, sexual, and intellectual. Now let us define each dimension of wellne: 1 ind Identify what makes it different, Emotional wellness relates to understanding your feelings and coping effectively with ‘tress. It Is Important to pay attention to self-care, relaxation, stress reduction and the development of inner resources 80 you can learn and grow from experiences. 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 {0 protect it, Environmental well-being promotes interaction with nature and your Personal environment, Everyone can have a strong environmental consciousness simply by raising their level of awareness. 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, 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 activites. 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. 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 sign of ilness and getting help when needed, Sexual Wellness pertains to the active partici of the individual in his or her life by ‘addressing the numerous issues within sexual health. 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, Spiritual wellness allows you to develop a set of values that help you seek meaning and purpose. Spirituality can be presented in many ways, for example, through relaxation or Feligion. But being spiritually well means knowing which resources to use to cope with issues that come up in everyday life It is important to note that each dimension of wellness is interconnected with another and is equally important in the pursuit of optimum health.Leaming Activities: Enriching what you have learned © How will you differentiate physical fitness to wellness? ‘+ Whats the difference between myths and facts? ‘© What can you say about the dimension of wellness? Assignment: List down as many as you can the difference between: A. Fitness and health 8. Physical activity and exercise Wellness and fitness D. Wellness and health References ~ Ballecer, Meynardo L P.E. 1- Physical Fitness and Related Activities = Oyco, Girginia D. 2006 Physical Fitness for College Freshmen , Manila ~ Frost, Reuben, Physical Education Foundation, Practices Principles | |