Unit 1: FITNESS,WELLNESS AND HEALTH
Fitness- “one's ability to execute daily activities with
optimal performance, endurance, and strength with
the management of disease, fatigue, and stress and
reduced sedentary behavior.”
Wellness is the act of practicing healthy habits on a
daily basis to attain better physical and mental health
outcomes
Health refers to a state where the physical body is free
from disease,
Physical Education is "education through the physical".
Health is a state of complete physical mental and
social well-being.
Physical education (PE) is a cornerstone of the
educational system, designed to foster the holistic
development of individuals.
AIMS OF PHYSICAL EDUCATION:
1. Promoting Physical Fitness: Regular physical activity,
such as aerobic exercises, strength training, and
flexibility routines, helps improve cardiovascular
endurance, muscular strength, and flexibility.
2. Skill Development: encourages mastery and
competence in various physical activities, contributing
to lifelong participation
3. Health Education: Students are educated about the
principles of a healthy lifestyle, including nutrition,
hygiene, and the effects of a sedentary lifestyle
4. Stress Reduction: Regular exercise stimulates the
release of endorphins, which act as natural mood
elevators
5. Promoting Lifelong Physical Activity: It encourages
students to view exercise not as a chore but as an
integral part of a healthy lifestyle
6. Social Development: Through activities like team
sports, students learn valuable social skills such as
teamwork, communication, and cooperation.
7. Cultural Awareness: Students gain a better
understanding of diversity through exposure to
various cultural practices in physical activities.
8. Gender Equality: An important aim of physical
education is to break down gender stereotypes and
promote gender equality in sports and physical
activities. 9. Ethical Values: Students learn the
importance of playing by the rules and exhibiting good
sportsmanship.
10. Prevention of Lifestyle-Related Diseases: Physical
education contributes to the prevention of lifestyle-
related diseases like obesity, diabetes, and heart
disease
OBJECTIVES OF PHYSICAL EDUCATION:
1. Physical Fitness Assessment: This assessment
includes measurements of cardiovascular endurance,
muscular strength, flexibility, and body
2. Skill Proficiency:This includes not only basic motor
skills like running, jumping, and throwing but also
more specialized skills required for specific sports and
activities
3. Psychomotor Development: Physical education
aims to enhance psychomotor development, which
encompasses both fine and gross motor skills.
4. Mental Well-being: Physical activity has been
shown to have a positive impact on mental health by
reducing stress and anxiety and promoting a sense of
well-being
5. Cultural Sensitivity: This exposure not only
promotes cultural awareness but also fosters an
appreciation for the diversity of movement practices
around the world. It helps break down cultural
barriers and encourages respect for different
traditions.
6. Gender Equality and Empowerment: Physical
education aims to promote gender equality by
encouraging both girls and boys to participate in all
activities, challenging traditional gender norms.
7. Ethical Behavior: Students are taught the
importance of fair play, respect for opponents,
adherence to rules, and good sportsmanship
8. Assessment of Progress: These assessments help
educators tailor instruction to meet individual needs
and track progress toward achieving specific
objectives.
9. Lifelong Physical Activity: The objective is for
students to develop a lasting commitment to physical
fitness and well-being.
 space rapidly with accuracy and speed
4. Balance - It is the ability to maintain equilibrium, or
control the body's position on space
UNIT 2: COMPONENTS OF PHYSICAL FITNESS AND
5. Reaction time - Reaction time is the time takes for
HEALTH RELATED PHYSICAL FITNESS
the neuromuscular system to produce movement
 HEALTH RELATED PHYSICAL COMPONETS from stimulus reaction.
6. Coordination - It is the ability of body parts to work
1. Cardiovascular endurance - Cardiovascular together when you perform an activity
endurance is the ability of the heart to provide oxygen
to muscles during physical activity for a prolonged
period of time. Health Related Physical Fitness
Example of Exercise: Jumping jacks, running, jogging
What is Health Related Physical Fitness?
2. Muscular strength - Muscular strength refers to the
amount of force a muscle can produce with a single  Health-related physical fitness components
maximal effort focus on factor that promote optum health
Example of Exercise: Lifting weights and prevent the onset of disease and problem
3. Muscular endurance- Muscular endurance is the associted with inactivity.
muscle's ability to complete a movements repetitively  Health-related physical fitness involves
in a certain period of time. excercise activities that in order to improve
Example of Exercise: push-ups, pull-ups, plank your physical health and stay healthy.
4. Flexibility - Flexibility is defined as the range of
motions of joints or the ability of joints to move freely.
Five components of physical fitness:
Example of Exercise: sit and reach, zipper test
1. body composition
5. Body composition - Body composition is used to
2. flexibility
describe the percentage of fat, bone, water, and
3. muscular strength
muscle in human body.
4. muscular endurance
Body composition 5. cardiorespiratory endurance.

 SKILL RELATED FITNESS

1. Speed - It is the capacity for covering a certain

distance in a minimum possible time
2. Power - It is the ability to combine strength with
speed while moving
3. Agility - Ability to change the entire body position in
 ECTOMORPH - People with an ectomorph body are
thinner and leaner. They tend to have narrow
shoulders and long extremities. Women may have a
BMI, BODY COMPOSITION AND NUTRITION narrow thigh and smaller breasts.
Body Mass Index - It is a measure of the body fat MESOMORPH- People with a mesomorph body type
based on your weight in relation to your height. are lean and muscular, even without engaging in
FORMULA physical activity. People with this body type tend to
Body Mass Weight (in kg) have a longer torso, low amounts of abdominal fat, a
Index Height ( in m) smaller waist, a fast metabolism and tend to gain
Weight Status Body Mass Index kg/m2 muscle easily.
ENDOMORPH - People with an endomorph body type
Under Weight <18.5
are usually shorter in stature and have a curvier, wider
Normal Range 18.5-24.9 frame. Women with this body type tend to have a
Over Weight 25.0-29.9
larger thighs and associated with a pear shape due to
a large amount of accumulated fat.
Obese ≥30

Obese Class- 1 30.0-34.9 NUTRITION FOR HEALTH

1. WATER - An essesntial nutrient because it is
Obese Class- 2 35.0-39.9
required in amounts that exceed the body’s ability to
Obese Class- 3 ≥40 produce it.
It fills the spaces in and between cells and helps form
structures of large molecules such as protein and
MAXIMUM HEART RATE
glycogen.
 Maximum heart rate based on age. To
2. Carbohydrates, or carbs, are sugar molecules. along
estimate the maximum age-related heart rate,
with protiens and fats, carbohydrates are one of three
subract the age from 220.
main nutrients found in foods and drinks.
3. PROTEIN - A large molecules made of amino acids.
4. Fats are nutrients in food that the body uses to
build cell membranes, nerve tissue (including the
brain), and hormones.
5. VITAMINS - It is a substances that our bodies need
to develop and function normally.
6. Minerals are those elements on the earth and in
IDEAL BODY WEIGHT
foods that our bodies need to develop and function
 Ideal body weight is the optimal weight normally.
associated with maximum life expectancy for
a given height.
FORMULA FOR MEN
Ideal Body Weight= 50 ＋ ﹛0.91 × [ height in cm - 152.4]﹜
FORMULA FOR WOMEN
Ideal Body Weight= 45.5 ＋ ﹛0.91 × [ height in cm - 152.4]﹜

BODY COMPOSITION
 Body composition is the term used in the
fitness and health community to refer to the
percentage of fat, water, bone, muscle, skin,
and other lean tissues that make up the body.
FAT MASS- is the amount of body fat.
FAT-FREE MASS- is all the lean tissues in your body
like muscles, organs, bone, water, etc.

3 BASIC BODY TYPES FOR MALE AND FEMALE

 BE DONE 3-5 TIMES PER WEEK.
8. PRINCIPLE OF VARIATION AND ADAPTATION- OVER
TIME, YOUR BODY WILL COMPLETELY ADAPT TO A
SPECIFIC EXERCISE ROUTINE TO A POINT WHERE YOUR
BODY WILL REACH TRAINING PLATEAU.TO LIMIT
CONCEPT OF EXERCISE REACHING TRAINING PLATEAU, EXERCISE MUST BE
VARIED AND MODEFIED.
EXERCISE- IS PHYSICAL ACTIVITY THAT IS PLANNED, 9. PRINCIPLES OF PERIODIZATION- THIS PRINCIPLE
STRUCTURE, AND REPETITIVE FOR THE PURPOSE OF RELATES TO THE LONG-TERM PLAN OR GOAL OF AN
CONDITIONING ANY PART OF THE BODY. INDIVIDUAL. IT REFERS TO THE CHANGES OR
VARIATIONS IN THE TRAINING PROGRAM THAT ARE
FOUR TYPES OF EXERCISE IMPLEMENTED OVER THE OURSE OF A SPECIFIC
1. ENDURANCE- ALSO KNOWN AS AEROBIC EXERCISE, PERIOD OF TIME, SUCH AS YEAR.
INCREASE YOUR BREATHING AND HEART RATE.
2. STRENGTH- IT FOCUSES ON DEVELOPING A STRONG PRECAUTIONS
MUSCLES AND BONES TO REDUCE THE RISK OF WEAK  BEFORE BEGINNING ANY EXERCISE,
BONES AND SLOUCHING. PROGRAM, AN EVALUATION BY A PHYSICIAN
3. FLEXIBILITY- FLEXIBILITY EXERCISE IS TO STRETCH IS RECOMMENDED TO RULE OUT POTENTIAL
YOUR MUSCLES AND HELP YOUR BODY STAY LIMBER. HEALTH RISK
4. BALANCE- HELPS PREVENT FAILS. THESE EXERCISE  BEFORE EXECISING, PROPER STRETCHING IS
ARE ESPECIALLY IMPORTANT TO OLDER ADULTS IMPORTANT TO PREVENT THE POSSIBILITY OF
BECAUSE IT HELPS THEM STAY INDEPENDENT. SOFT TISSUE INJURY RESULTING FROM TIGHT
MUSCLES, TENDONS, LIGAMENTS AND OTHER
9 PRINCIPLES OF EXERCISE JOINT-RELATED STRUCTURES.
1. PRINCIPLES OF OVERLOAD- TO PROVIDE YOUR  PROPER COOL DOWN AFTER EXERCISE IS
BODY WITH ENOUGH MOTIVATION TO CAUSE IMPORTANT IN REDUCING THE OCCURRENCE
ALTERATION, YOU MUST REACH TOWARDS THE OF PAINFUL MUSCLE SPASMS. PROPER
BOUNDERIES OF YOUR EXTENT OF MOVEMENT. COOLD DOWN STRETCHING ALSO MAY
2. PRINCIPLE OF PROGRESSION- TO BE EFFEICIENT, DECREASE FREQUENCY AND INTENSITY OF
YOUR EXERCISE ROUTINE NEEDS TO GET MUSCLE STIFFNESS HE DAY FOLLOWING ANY
PROGRESSIVELY MORE DEMANDING OVER TIME. THIS EXERCISE PROGRAM.
MEANS THAT BOTH THE AMOUNT AND INTENSITY OF  EXERCISE EQUIPMENT MUST BE CHECKED TO
YOUR PHYSICAL ACTIVITY SHOULD BE INCREASE DETERMINE IF IT CAN BEAR THE WEIGHT OF
3. PRINCIPLES OF RECOVERY- RECOVERY PERIODS PEOPLE OF ALL SIZES AND SHAPES.
ALLOW YOUR BODY TO COMPLY TO OVERLOAD.  INDIVIDUALS MUST BE INSTRUCTED IN THE
THOUGH EVERY HUMAN IS DIFFERENT. MOST PEOPLE PROPER USE OF EXERCISE EQUIPMENT IN
NEED AT LEAST 2 DAYS OF RECOVERY BETWEEN ORDER TO PREVENT INJURY
STRENOUS WORKOUT.
4. PRINCIPLES OF SPECIFICITY- THIS PRINCIPLE STATES
THAT HUMAN BODY WILL COMPLY WITH WHATEVER
EXERCISES YOU PERFORM. F.I.T.T PRINCIPLE
5. PRINCIPLE OF REVERSIBILITY- UNFORTUNATELY, Why do we need to know F.I.T.T Principle?
FITNESS CANNOT BE STORED. IF YOU TAKE A - Understanding the F.I.T.T Principle helps you create a
SUSTAINED BREAK FROM YOUR REGULAR WORKOUT, workout plan that will be more effective in reaching
YOUR BODY WILL BEGIN TO REGRESS TO IT’S PRE- your fitness goals F.I.T.T stand for frequency, intensity,
TRAINED STATE. time and type of exercise
6. PRINCIPLES OF INDIVIDUALITY- EXERCISE SHOULD
BE VERY SPECIFIC TO EVERY INDIVIDUAL SINCE EVERY FREQUENCY - Refers to how often you are physically
PERSON IS DIFFERENT. active and is usually measured in days per week.
7. PRINCIPLES OF REGULATORY- EXECISE MUST BE INTENSITY - Describe how hard your body is working
DONE AT REGULAR INTERVALS AND BE CONSISTENT. during physical activity, and it is often described as
CONSISTENCY LLOWS THE BODY TO ADAPT MORE light, moderate or vigorous.
EFFICIENTLY AND QUICKLY. IDEAL EXERCISE SHOULD TIME - Measures how long you spend being physically
active during your daily routine. unless necessary.
TYPE - Describes what kind of activity you choose such 2. Begin CPR if the person shows no signs of life, such
as walking, gardening, hiking biking, weight training, as not breathing, coughing or moving.
household chores or playing golf. 3. Loosen tight clothing and, if needed, cover the
person with a blanket to prevent chilling.
EMERGENCY CARE AND FIRST AID 4. Don't let the person eat or drink anything.
5. If the person vomits or is bleeding from the mouth,
EMERGENCY CARE - It is an essential part of the health and no spinal injury is suspected, turn the person onto
system and service as the first point of contact for a side to prevent choking.
many around the world.
FIRST AID - First immediate assistance given to any PERFORMING CPR
person with either a minor or serious illness injury, NEW RESEARCH SHOWS THAT FOR ADULTS, CHEST
with care provided to preserve life, to promote COMPRESSIONS ARE KEY TO ASSISTING A VICTIM OF
recovery until medical service arrive. CARDIAC ARREST. CURRENT CPR GUIDELINES, REVISED IN
2005:
DIFFERENT KINDS OF BRUISE AND WOUNDS THAT 1 TILT HEAD BACK, LIFT CHIN TO OPEN AIRWAY; CHECK FOR
MAY EXPERIENCE BREATHING BY LOOKING FOR A RISING CHEST AND
PROFUSE BLEEDING - Bleeding is the loss of blood. It LISTENING FOR OR FEELING BREATHING
can be external, or outside the body, like when you get 2 GIVE TWO FULL BREATHS IF NO BREATHING IS DETECTED;
a cut or wound. It can also be internal, or inside the PINCH NOSE SHUT AND SEAL LIPS TIGHT AROUND VICTIM'S
body, like when you have an injury to an internal MOUTH
organ. 3 FIND HAND POSITION; LOCATE NOTCH AT END OF
What to do if there is a person that is bleeding? BREASTBONE, PLACE HEEL OF OTHER HAND NEXT TO
 Elevate the wound ariund the Heart. FINGERS
 put pressure on the wound 4 BEGIN CPR CYCLES; ONE CYCLE EQUALS 30 CHEST
 If there is a foreign object in the wound apply COMPRESSIONS ABOUT 1.5 IN. (4 CM) DEEP, AND TWO
the pressure around it RESCUE BREATHS
5 STUDY SHOWS COMPRESSIONS ONLY MIGHT BE AS
WOUND - AN INJURY TO THE BODY (AS FROM VIOLENCE, GOOD OR BETTER THAN CPR WITH BREATHING
ACCIDENT, OR SURGERY) THAT TYPICALLY INVOLVES
LACERATION OR BREAKING OF A MEMBRANE (SUCH AS THE BURNS - AN INJURY TO THE SKIN OR OTHER ORGANIC
SKIN) AND USUALLY DAMAGE TO UNDERLYING TISSUES. TISSUE PRIMARILY CAUSED BY HEAT OR DUE TO RADIATION,
RADIOACTIVITY, ELECTRICITY, FRICTION OR CONTACT WITH
STOPPAGE OF BREATHING- BREATHING THAT STOPS FROM CHEMICALS
ANY CAUSE IS CALLED APNEA. SLOWED BREATHING IS
CALLED BRADYPNEA. LABORED OR DIFFICULT BREATHING IS POISON IS ANY CHEMICAL SUBSTANCE THAT IS HARMFUL
KNOWN AS DYSPNEA. OR LETHAL TO LIVING ORGANISMS.
 FIRST AID FOR STOP OF BREATHING
 CALL EMERGENCY HOTLINE. FRACTURE IS A PARTIAL OR COMPLETE BREAK IN THE BONE.
 CHECK PULSE WHEN A FRACTURE HAPPENS, IT'S CLASSIFIED AS EITHER
 CHECK BREATHING OPEN OR CLOSED: OPEN FRACTURE (ALSO CALLED
 GIVE 2X RESCUE BREATHS COMPOUND FRACTURE): THE BONE POKES THROUGH THE
 GIVE 30X CHESS COMPRESSION SKIN AND CAN BE SEEN, OR A DEEP WOUND EXPOSES THE
 REPEAT UNTIL THE EMERGENCY SERVICE TAKE BONE THROUGH THE SKIN. CLOSED FRACTURE (ALSO
OVER CALLED SIMPLE FRACTURE).

SHOCK - Shock is a critical condition brought on by the SPRAIN - A SPRAIN IS AN INJURY TO THE LIGAMENTS
sudden drop in blood flow through the body. AROUND A JOINT.
What to Do STRAIN - A STRAIN IS AN INJURY TO MUSCLES OR TENDONS.
If you suspect a person is in shock, call 911 or your FIRST AID TO SPRAIN AND STRAIN
local emergency number. Then take the following 1. REST THE INJURED AREA.
2. PUT ICEPACKS ON THE AREA FOR 20 MINUTES EVERY 2
steps right away:
WAKING HOURS, SEPARATED FROM THE SKIN BY WET
1. Lay the person down and elevate the legs and feet
TOWELLING.
slightly, unless you think this may cause pain or 3. COMPRESS OR BANDAGE THE INJURED SITE FIRMLY,
further injury. EXTENDING THE WRAPPING FROM BELOW TO ABOVE.
2. Keep the person still and don't move the person 4. ELEVATE (RAISE) THE INJURED AREA ABOVE HEART
HEIGHT WHENEVER PRACTICAL. 3. Exercise can help you to maintain a healthy weight.
4. Exercise improves brain function.
DISLOCATION - A DISLOCATION IS A SEPARATION OF TWO 5. Exercise is good for your hearth.
BONES WHERE THEY MEET AT A JOINT. 6. Exercise enhances your immune system.
WHAT TO DO? 7. Exercise may help to reduce the risk of certain
 LEAVE THE JOINT ALONE. ATTEMPTING TO MOVE
cancers.
OR JAM A DISLOCATED BONE BACK IN CAN
8. Active people tend to sleep better
DAMAGE BLOOD VESSELS, MUSCLES, LIGAMENTS,
AND NERVES. 9. Exercise can help prevent and treat mental illness
 PUT AN ICE PACK COVERED IN A CLOTH ON THE like depression.
AREA AROUND THE JOINT. ICE CAN EASE SWELLING 10. Exercise improves your mood and gives you an
AND PAIN IN AND AROUND THE JOINT. improved sense of well-being.
 USE IBUPROFEN OR ACETAMINOPHEN FOR PAIN.
How to plan your exercise routine?
BANDAGING - A PIECE OF SOFT, USUALLY ABSORBENT  Set your Goals!
GAUZE OR OTHER MATERIAL APPLIED TO A LIMB OR OTHER  Decide your Plan
PART OF THE BODY AS A DRESSING.
 Exercise
TYPES OF BANDAGE
 CONFORMING BANDAGES
ROLLER BANDAGES
There are 4 Major types of exercises
TRIANGULAR BANDAGES  Endurance exercise
CREPE BANDAGES Strength training
GAUZE BANDAGES Stretching
OPEN WOVE Balance exercises
ADHESIVE DRESSINGS
PLASTER OF PARIS IMPORTANCE OF EXERCISE
KIRIGAMI BANDAGES 1. Physical Health: Regular exercise helps improve
cardiovascular healthy weight, strengthen muscles and
METHODS OF BANDAGING
bones, and reduce the risk of chronic diseases such as
CIRCULAR BANDAGING - Used to wrapped a small body
heart disease, diabetes, and obesity.
region of the injured part.
SPIRAL BANDAGE - Used to wrapped a big region that been 2. Exercise is linked to improved mood, reduce
injured symptoms of anxiety and depression, and enhanced
REVERSE SPIRAL BANDAGE - A twisting technique in its long cognitive function and overall mental well-being.
axis, a roller bandage on itself at interval during application 3.Quality of life: Engaging in regular physical activity
to make it fit more uniformly. promotes better sleep, increase energy levels, and a
FIGURE OF 8 - to retain dressings, to exert pressure for greater sense of vitality and overall quality of life.
joints (or to leave the joint uncovered), to fix splints for the 4. Longevity: Research suggests that regular exercise is
foot or hand, for the great toe, and for sprains or associated with a longer life span and a reduce risk of
hemorrhage.
premature morality.
5. Social Interaction: exercise can provide
opportunities for social interaction and community
Benefits of Exercise
engagement, fostering a sense of belonging and
- Physical exercise is any bodily activity that enhances
support.
or maintains physical fitness and overall health and
wellness. It is performed for various reasons, including
DIET & NUTRITION
increasing growth and development, preventing
- In nutrition, diet is the sum of food consumed by a
aging, strengthening muscles and the cardiovascular
person or other organism. The word diet often implies
system, honing athletic skills, weight loss or
the use of specific intake of nutrition for health or
maintenance and also enjoyment. Frequent and
weight-management reasons.
regular exercise boosts the immune system and helps
prevent diseases.

Eat well to:

10 Benefits of Exercise
 Live longer
1. Exercise increases energy levels.
prevent disease
2. Exercise improves muscle strength.
maintain healthy weight