PE1 - Wellness and Fitness

INTRODUCTION TO WELLNESS AND FITNESS

Ms. Ara Mae Adora

Physical Activity - defined as bodily movement produced by skeletal muscles that

requires the expenditure of energy and produces progressive health benefits.

Exercise - considered a type of physical activity that requires planned, structured, and
repetitive bodily movement to improve or maintain one or more components of physical
fitness.

Sedentary Death Syndrome (SeDS) Deaths - that are attributed to a lack of regular
physical activity.

Hypokinetic diseases - (“Hypo” means low or little, and “kinetic” implies motion.)

Life expectancy - Number of years a person is expected to live based on the person’s
birth year. In the United States it is now 76.3 years for men and 81.1 years for women.

Risk factors - Characteristics that predict the chances for developing a certain disease.

Guideline for Physical Activity (Adult 18-64 years old)

- 2 hours and 30 minutes a week of moderate-intensity aerobic
(cardio-respiratory) physical activity
- 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity aerobic
physical activity,

Wellness - is an all-inclusive umbrella covering a variety of health-related factors. To

enjoy a wellness lifestyle, a person has to practice behaviors that will lead to positive
outcomes in seven dimensions of wellness: physical, emotional, intellectual, social,
environmental, spiritual, and occupational.

Important elements of Wellness

1. Hygiene
2. Nutrition - eating healthy
3. Physical Activity
4. Rest - sleep

Physical Fitness - The general capacity to adapt and respond favorably to physical
effort.
Health-related fitness - A physical state encompassing cardiorespiratory endurance,
muscular strength and endurance, muscular flexibility, and body composition.

Skill-related fitness - Components of fitness important for successful motor

performance in athletic events and in lifetime sports and activities.

Behavior modification - The process used to permanently change negative behaviors

in favor of positive behaviors that will lead to better health and well-being
1. Precontemplation stage - Stage of change in which people are unwilling to
change their behavior.
2. Contemplation stage - Stage of change in which people are considering
changing behavior in the next six months.
3. Preparation stage - Stage of change in which people are getting ready to make
a change within the coming month
4. Action stage - Stage of change in which people are actively changing a negative
behavior or adopting a new, healthy behavior
5. Relapse - Slipping or falling back into unhealthy behavior(s) or failing to maintain
healthy behaviors.
6. Maintenance stage - Stage of change in which people maintain behavioral
change for up to five years.
7. Termination/adoption stage - Stage of change in which people have eliminated
an undesirable behavior or maintained a positive behavior for more than five
years
Body Composition - Body composition refers to the fat and nonfat components of the
human body.
1. Percent Body fat - fat component of the body or fat mass.
a. Essential fat - is the body fat needed for normal physiological functions.
b. Storage fat - the body fat stored in adipose tissue, is found mostly beneath
the skin (subcutaneous fat) and around major organs in the body.
2. Lean Body mass - nonfat component of the body.

ASSESSING BODY COMPOSITION

1. Skinfold Test
2. Body Mass Index - An index that incorporates height and weight to estimate
critical fat values at which risk for disease increases.

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- Compute for BMI:
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
- Formula: kg/m2 or lbs/inches
3. Waist circumference - A waist girth measurement to assess potential risk for
disease based on intra abdominal fat content.

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a. Android Obesity - is seen in individuals who tend to store fat in the trunk or
abdominal area (which produces the “apple” shape).
b. Gynoid Obesity - is seen in people who store fat primarily around the hips
and thighs (which creates the “pear” shape).
4. Waist-to-height ratio - a new health risk assessment also used to ascertain the
health risks of obesity.

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- Formule: waist circumference(in)/height(in)
- “keep your waist circumference to less than half your height.
Cardiorespiratory endurance - Ability of the lungs, heart, and blood vessels to deliver
adequate amounts of oxygen to the cells to meet the demands of prolonged physical
activity.

Maximal oxygen uptake (VO2max) - Maximum amount of oxygen the human body is
able to utilize per minute of physical activity. Tells you how well your heart and veins
push blood to your muscles and the rest of your body. (the maximum volume (V) of
oxygen (O2) your body can process)

ASSESSING CARDIORESPIRATORY ENDURANCE

1. 1.5 Mile Run Test
- Materials: Stopwatch and 1.5 mile track course
- Maximal exercise test
- Goal: cover the distance in the shortest time
- Time yourself during the 1.5-Mile Run to see how fast you cover the
distance. If you notice any unusual symptoms during the test, do not
continue.
- Cool down for 3-5 minutes.

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2. 1.0 Mile Walk Test
- Materials/Preparation: 440 yard track or 1 mile track, weight in pounds
- At the end of the 1.0-mile walk, check your walking time and immediately
count your pulse for 10 seconds. Then, multiply the 10-second pulse count
by 6 to obtain the exercise heart rate in beats per minute.
- VO2 Max: Each minute has 60 seconds, so the seconds are divided by 60
to obtain the fraction of a minute. For instance, a walking time of 12
minutes and 15 seconds equals 12 1 (15 4 60), or 12.25 minutes. To
obtain the estimated VO2max in mL/kg/min for the 1.0-Mile.
- After the walking test, plug your value to the formula below.

References:

Hoeger, W. & Hoeger, S. (2015). Fitness and Wellness. 11th Edition. ISBN-13:
978-1-285-73315-9