PHYSICAL EDUCATION AND HEALTH 1

Fitness and health

Fitness
➢ refers to the quality of being able and sustainable to do a certain task or demand.
Fitness covers physical well-being, balances, mental state, emotional stability
and spiritual soundness.

Health
➢ Define as "a state of complete, mental, and social well-being and not merely the
absence of disease or infirmity" (WHO 2003)

Fitness and health directly leading to a person's productivity

High level of fitness and health = high productivity

Low level of fitness and health = low productivity
No fitness and health = no productivity

7 dimensions of well-being
Elements of wellness
(1) Environmental wellness - relates to your responsibility to take care of the
environment.
(2) Intellectual - encompasses your open-mindedness and intelligent responses to
stimuli, decision-making skills, and lifelong learning.
(3) Emotional - pertains to your psychological and emotions perspective about
yourself and the world around you.
(4) Physical - refers to the health of your physical body
(5) Social - covers your interaction and relationship with others
(6) Spiritual - deals not only with your religious beliefs and practices but more so with
their effects on the other dimensions of your well-being.
(7) Career / Occupational - includes personal satisfaction from your career or job
and contribution as a productive member of society.

Factors in achieving fitness and health

➢ A fit healthy mind and body can be attained through proper diet, regular exercise,
and balanced lifestyle.
➢ Proper diet includes the adequate consumption of essential nutrients, mainly
protein, carbohydrates fats, vitamins, minerals, and water, which are founds in
the six different food groups:
 1. Grains 2. Vegetables 3. Fruits 4. Milk products 5. meat , poultry, eggs, beans,
nuts, and 6. Fats oil and sweerts (FNRI 2008)

The food pyramid

➢ our nutritional guide

Regular exercise
➢ It helps improve blood circulation, so 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.

Balanced Lifestyle
➢ Helps reduce risks of diseases and increases your chance to live longer. It
makes you feel and look good.
A balanced lifestyle includes the following:
1. Enough rest and sleep
2. Optimistic outlook in life
3. Organized and realistic priorities
4. Good relations with family and friends
5. Various interests and hobbies that develop your intellect, talents and skills
6. Strong determination to succeed and become a responsive member of society
7. Good hygiene and healthy habits
8. Holistic set of ethics, values and spirituality

The FITT (frequency, intensity, type, time) principle of exercise or workout can help you
achieve your goal to stay fit.
● Frequency - is usually being measured on the number of days or weeks one
does and exercise
● Intensity - shows how hard an exercise is; it may either be low, moderate, or
high.
● Time - denoted the period or duration of the exercise
● Type - identifies the specific exercise used.
Motivational and stress management

Motivational in physical fitness

➢ With the various roles that we play as sons and daughters, students and friends
we often tend to overlook the necessity of keeping ourselves fit and healthy.
➢ In addition to lack of time, there are other reasons, also called fitness pitfalls.
Theses fitness pitfalls are:
(1) Lack of correct motivation to begin
(2) High expectation of complete and immediate results
(3) Loss of motivation along the way
(4) Unrealistic plan or program of exercise
(5) Burnout, injury, or illness

Pointers to motivate you in pursuing physical fitness

❖ empowering yourself
❖ Set realistic goals
❖ Find something you like and enjoy
❖ Start slow and gain momentum
❖ Find a buddy
❖ Be inspired by someone
❖ Track your progress

Stress
➢ is the body's response to the various mental, emotions, and physical demands
made on it.
➢ If left unchecked, stress can damage your concept of yourself, your outlook in
life, and your behavior.

Causes of stress
1. Adjustment to new level of independence
2. Peer pressure
3. Expectations from elders
4. Extended commuting time, traffic
5. Living away from family
6. New, unfamiliar movement
7. Financial needs
8. Family problems
9. Norms and standards of society
10. Romantic relationship
Effects of stress
1. Sudden lack of appetite or overeating
2. Insomnia or oversleeping
3. Unusual sadness or happiness
4. Anxiety or irritability
5. Developing migraine headache
6. Heartburn
7. Indigestion
8. Frequent urination
9. Diarrhea
10. Constipation

The body responds to stress on 3 levels

1. Alarm - The body's initial reaction to any potentially harmful demand is to
prepare for action
2. Resistance - The body adapts to stressors. While the body remains alert to
them, its defenses may have become weaker on this level.
3. Exhaustion - When the body is subjected to stress over a long period, blood
pressure is permanently raised, continuing muscular tension leads to aches and
pains, and the body’s resistance to disease remains suppressed.

Coping with stress

1. Be honest with yourself about all the things that are going on in your life.
2. When you are feeling hassled and little things readily upset you, take a deep
breath, count to ten, and then put everything in perspective
3. Manage your time
4. Develop health lifestyle habits that will enhance your resistance to stress
5. Keep a diary of things that seems to cause you stress, so that over a period of
time you can identify patterns or situations that cause problems and prevent
them.
6. Be positive and optimistic
7. Laugh at yourself and try to maintain a sense of humor no matter what
situation
8. Accept the fact that you cannot control everything in your life and realize that
your way is not always going to be the best way.
9. Focus on the pleasant aspects of your life and ways to improve situations.
10. Do not procrastinate
Muscle to mind techniques
➢ control the level of stimulation to the brain from the muscle
(1) Progressive relaxation
(2) Massage
(3) Biofeedback therapy
(4)

Mind to muscle techniques

➢ Control the level of stimulation along the nerve pathways coming from the brain
to the muscles.
(1) Yoga
(2) Meditation
(3) Autogenic training (hypnosis)