HOPE

COMPONENTS OF HEALTH-RELATED FITNESS AND ONE’S DIET

The five (5) components that make up total fitness:

Cardiovascular Endurance is the ability of the heart and lungs to work together to
provide the needed oxygen and fuel to the body during
sustained workloads. Examples would be the Running,
Jogging and walking.

Muscular Strength is the amount of force a muscle can produce. Examples

would be the bench press, leg press or bicep curl. The
push-up test is most often used to test muscular strength.

Muscular Endurance is the ability of the muscles to perform continuous without

fatigue. Examples would be cycling, step machines. The
sit-up test is most often used to test muscular endurance.

Flexibility is the ability of each joint to move through the available

range of motion for a specific joint. Examples would be
stretching individual muscles or the ability to perform
certain functional movements.

Body composition It describes your healthy weight more accurately and

provides a better glimpse into your overall health than
traditional methods like BMI & weight.
It evaluates the ratio of fat to lean tissue

Participating in regular health-related fitness activity helps you control your weight, prevent diseases and illness,
improve your mood, boost energy, and promote better sleep.

5 affordable and readily available nutritious foods: Fruits, vegetables, dairy products, meat, eggs

The food we eat plays a vital role in how we look and feel. Regular exercise is important but according to research,
nutrition has the largest impact on our fitness. Using food as our medicine has become a popular theme for health
improvement.

The trend is now to focus on healthy food intake as a primary fitness goal. When healthy eating habits become a lifestyle,
we are healthier and happier. Eating right allows us to reduce body fat, lose a few pounds, feel more confident and
reduce our risk of illness.

Some physicians are teaching healthy eating habits and lifestyle as a way to improve overall health by reducing obesity
and related disease.

Good nutrition can enhance performance. A well-planned, nutritious diet should meet most of the vitamin and mineral
needed by an individual and provide enough protein to promote muscle growth and repair. Water is a great choice of fluid
to help performance and prevent dehydration.

Vitamins and Minerals

Phosphorus is a mineral that's present in your bones, teeth and even your DNA.

Vitamin C contributes to protein metabolism, which is essential for rebuilding tissues in your body such as muscle after a
tough workout. It also helps with your immune system to prevent illness, which can delay peak performance.

Vitamin A and Carotenoids

Vitamin A supports immune function, cellular communications, and growth and development.
Meanwhile, carotenoids are antioxidants that may help reduce levels of inflammation post-workout.

Potassium
It is required for almost every physical function, such as kidney and heart function, muscle contraction, and nerve
transmission.

B Vitamins
are known for their part in converting proteins and carbohydrates for energy as well as for cellular repair, inflammation
reduction, energy storage, brain health, and cell production.
Remember: A diet that is too high in sodium and too low in potassium puts you at risk for high blood pressure.

Carbohydrates
Primary macronutrient that serves as major source of energy.