TOPIC 1

Fitness and Health

Fitness- refers to the quality of being able and suitable to do a certain task or demand. Fitness
covers physical well-being, balance metal state, emotional stability, and spiritual soundness.
Health- defined as “a state of complete physical, mental, and social well-being and not merely
the absence of disease or disease or infirmity” (WHO 2003)
Factors in Achieving fitness and health
1. Proper diet- includes Go food for energy; Grow foods for bones, muscles, teeth and
Glow food for skin, hair and eyes.
2. Regular exercise- helps improve blood circulation, so that the bloodstream will be able
to continuously supply oxygen and nutrients to the vital organs of the body. It also helps
reduce stress, increase energy, control weight, and brighten your mood. Choose
exercise that suit your body. Start with moderate activities and progress to vigorous
ones.
3. Balance lifestyle- helps reduce the risks of diseases and increase your chance to live
longer. Balance lifestyle include the following:
- Enough rest and sleep
- Optimistic outlook in life
- Organized and realistic priorities
- Good relations with family and friends
- Various interest and hobbies that develop your intellect, talents and skills.
- Strong determination to succeed and become a responsible and responsive member
of society.
- Good hygiene and healthy habits
- Holistic sets of ethics, values and spirituality.
FITT Principle of Exercise
FITT (Frequency, Intensity, Type, Time) principle of exercise or workout can help you
achieve your goal to stay fit.
Frequency refers how often you will exercise. Find a balance exercise that provides
challenge to the body and also allows enough time for rest and to adapt and heal. Some
exercise routines must be done two to three or three to five days each week.
Intensity pertains how much effort or work you will exert in exercise. Be careful not to
overload or overstrain your body to avoid injury or burnout. Monitor your heart rate and
resistance as you exercise.
Type determines what kind of exercise will help you achieve your fitness goal.
Time relates to how long you will exercise per session

Example of exercise plans based on the FITT principle

Frequency 4-5 times a week

Intensity 3 kilometers (100
meter per minute)
Type For the heart: brisk
walking
Time 30 minutes

Frequency 2-3 times a week

Intensity 1-3 sets of 6-10
repetitions
Type for the muscles: lifting
weights (dumbbells)

Time 20 minutes

PREPARED BY: TRIZCIA ANN C. SUMILE