CHAN, SOPHIA MARIE C.

1AAC

I. Physical Fitness and Wellness Discussion

According to Baro (2016), The ability to adapt and perform well under physical stress is referred to as
physical fitness. Wellness is the pursuit of improved quality of life, personal development, and potential
through healthy lifestyle practices and attitudes. It is a proactive process to become conscious of and
make decisions that will lead to a more successful existence. Fitness and wellbeing are essential for
living a long, happy, and successful life. The contemporary lifestyle is quite competitive. Each person has
become materialistic because to their ambition to quickly attain success, wealth, and power. The use of
the most recent methods, theories, and tools is typically meant when we discuss modern lifestyle.
Additionally, it indicates a recent or current fashion or trend. It is a particular and distinctive collection of
behaviors that includes clothes, consumerism, entertainment, and social interactions. Modern lifestyle
behavior and practices are a blend of customs, routines, ways of doing things, and deliberate acts. Regular
physical activity and physical fitness have three main effects on overall health and wellness. They can
first help with sickness and illness prevention. Significant data suggests that the risk of hypokinetic.
People who engage in regular physical activity and attain good physical fitness can significantly minimize
their risk of developing illnesses. Almost every chronic illness that afflicts society is thought to be
hypokinetic, albeit some are more closely associated with inactivity than others. Among people aged 18
and older, over a fifth of all fatalities are because of chronic illnesses. Leading public health experts have
hypothesized a connection between physical activity and overall health. It directly lowers the risk for a
number of serious chronic diseases, and also encourages favorable changes in additional risk elements for
certain illnesses. Exercise may result in a shortcut for the management of chronic illness similar to how
vaccinations suppress infectious illnesses. Second, exercise and fitness can significantly aid in the
treatment of disease and illness. Even Despite using the finest methods for illness prevention, some
people will still get sick. Regular physical activity and fitness have been demonstrated to be useful in
reducing symptoms and promoting recovery during sickness for such hypokinetic diabetes, heart attacks,
back pain, and other ailments. Finally, techniques for promoting health and wellness include physical
activity and fitness. (Ohuruogu, 2016)

II. Basic nutrition, eating patterns, and practices

According to Zajc (2022), The basic ingredients to have a healthy life is to have a proper nutrition. Food
is our source of nutrients even from animals to plants but with different components which contains-
water, energy, components that affect color, flavor, nutrients. Carbohydrates, lipids or also known as fats,
proteins, especially water are what you call macronutrients. The body needs a large amount of
macronutrient that builds the fuel we need to run. According to Leech et. Al. (2015), there are three
different types of meal patterns; eating frequency and diet quality, meal skipping and diet quality, meal
timing and diet quality. There are also a huge gap and limitations when it comes to the meal plan.

III. Fundamental Movements

Fundamental movement patterns incorporate a variety of body parts and provide the cornerstone of
physical literacy. The underlying motions, or antecedent patterns, to the more specialized and complicated
skills utilized in play, games, and certain sports are known as fundamental movement skills. Physical
literacy refers to the capacity of an individual to recognize the physical, social, cognitive, and emotional
CHAN, SOPHIA MARIE C.
1AAC

qualities necessary to successfully direct the body to complete an action. Activities like gymnastics
encourage the growth of all movement patterns. There are 3 types of fundamental movements;
Body Management Skills involve harmonizing the body's activity and rest. Rolling, landing, bending and
stretching, twisting and turning, swinging, and ascending are a few examples of these movements;
Locomotor Skills entails moving the body from one location to another in any direction. Crawling,
walking, running, leaping, jumping, galloping, skipping, and swimming are some examples;
Lastly, Object Control Skills require using the hands, feet, or any other part of the body to control
instruments and items like balls, hoops, bats, and ribbons. Throwing, catching, kicking, striking, striking,
bouncing, and dribbling are a few examples.

IV. Training Principles

There are 6 Basic training principles, and these are as follows:
The human body must exert itself beyond the typical levels of training stress and this is called Overload.
This doesn’t mean you need to go over your normal stress levels every session, but you need to check
regularly to ensure that you aren’t pushing yourself too much. Training principle 2 is the Progression it
might be close relation to overload, but it relates to a short to long-term development of an athlete. Next
principle is Recovery. When you push yourself beyond your comfort zone, your body is being destroyed.
The body undergoes a'super-compensation' during the recovery phase, which causes the body to adapt to
new fitness levels. Principle number 4 is Specificity, simply expressed, this means that you'll become
more adept at what you do. Increase your swimming time if you want to get better at it. Increase your
riding if you want to get better. Run more if you want to get better at it. There are many different workout
modalities that will be beneficial to you in various ways, but nothing compares to training especially for
the disciplines you are wanting to get better at. The 5 th principle is Reversibility. It's simple; use it or lose
it. You will regress if you don't follow your training plan on a regular basis. Therefore, if you haven't
exercised since your intense training block from six months ago, it won't mean much to you right now.
Lastly, the 6th principle is Individual response to training stimulus. The temptation to try and encourage
everyone to follow the same program exists when one athlete responds well to a training regimen. All the
principles must be taken into account, but how we put them into practice is more of an art than a science.
A skilled coach will be able to see the inherent variations and distinctions in every single athlete and try to
ascertain the best plan of action to get them ready for peak performance.

REFERENCES:
https://www.trainingpeaks.com/blog/your-guide-to-basic-training-principles/
https://us.humankinetics.com/blogs/excerpt/fundamental-movement-skills-provide-the-basis-of-physical-
literacy
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2365730/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4501369/
chrome-extension://oemmndcbldboiebfnladdacbdfmadadm/https://www.dietaryguidelines.gov/sites/
default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf#page=114
CHAN, SOPHIA MARIE C.
1AAC

https://www.researchgate.net/publication/320621303_Physical_Fitness_and_Wellness-
Challenge_in_the_21_st_Century