MODULE 1

INTRODUCTION TO
PHYSICAL FITNESS
AND WELLNESS
WHAT IS HEALTH?
“The best way we can do to maintain
health is to preserve it through a
healthful lifestyle, rather than waiting
until one is sick and then trying to get
well. This state of enhanced well-being
is referred to as ‘wellness’.”
WHAT IS WELLNESS?
 THE DIMENSIONS OF WELLNESS
PHYSICAL WELLNESS EMOTIONAL WELLNESS
✗ most commonly ✗ ability to understand your
associated with being own feelings, accepting
healthy. your limitations, and
✗ Physically well people achieving emotional
also exhibit good cardio- stability.
respiratory endurance,
appropriate muscular
strength etc.
 THE DIMENSIONS OF WELLNESS
MENTAL WELLNESS/ SOCIAL WELLNESS
INTELLECTUAL ✗ The ability to relate well
WELLNESS with others, both within
✗ ability to open our minds and outside the family
to new ideas and hunt.
experiences that can be
applied to personal
decisions, group
interaction and
community betterment.
 THE DIMENSIONS OF WELLNESS
ENVIRONMENTAL SPIRITUAL WELLNESS 
WELLNESS ✗ Is the ability to establish
✗ The capability to live in a peace and harmony in our
clean and safe lives.
environment that is not ✗ It is a personal matter
detrimental to health. involving values and
beliefs that provide a
purpose in our lives.
 THE DIMENSIONS OF WELLNESS

OCCUPATIONAL WELLNESS

The ability to get personal fulfillment from our jobs or

our chosen career field while still maintaining balance in
our lives.
THE INTEGRATION OF WELLNESS DIMENSIONS

✗ Depressed ✗ Emotional- ✗ Happy

✗ Ignorant mental ✗ Informed
Unfit ✗ Intellectual Fit
✗ Lonely ✗ Physical ✗ Involved
✗ Unfulfilled ✗ Social ✗ Fulfilled
✗ Negative ✗ Spiritual ✗ Positive
✗ Total
Outlook
- Charles Corbin, et al. Concepts of Physical
WHAT IS PHYSICAL
FITNESS?
 Physical Fitness may be achieved
through:
1) Physical activity and exercise
2) Correct nutrition
3) Enough rest (good quality sleep)
4) Stress management and relaxation
 Physical Fitness components can be
classified into the following categories:

1) Health- related components

2) Skill -related components
3) Physiological components
4) Sports-related components
A. Health- Related Fitness Components

Cardio- respiratory Flexibility

endurance
✗ The achievable range of
✗ The ability of the heart, motion at a joint or group
lungs and blood vessels of joints without causing
to supply oxygen to the injury.
cells to meet the
demands of prolonged
physical activity also
referred to as “aerobic
exercise”.
A. Health- Related Fitness Components

Muscular Strength Muscular Endurance

✗ The ability or capacity of ✗ The ability of muscles to

a muscle group to exert perform or sustain
force against resistance. repeatedly over a period
of time.
A. Health- Related Fitness Components

Good Body Composition

✗The percentage of fat, muscle and

other tissues in the body. (the ratio of
fat to muscle)
A. Health- Related Fitness Components

Good Body Composition

✗The percentage of fat, muscle and

other tissues in the body. (the ratio of
fat to muscle)
B. Skill-Related Fitness Components

Speed Power

✗ The ability to propel ✗ The ability of the

the body or a part of muscle to produce
the body rapidly maximum force in
from one point to the shortest time.
another. It is a
combination of
distance and time.
B. Skill-Related Fitness Components

Agility Balance

✗ The ability to change ✗ The ability to

or alter quickly and maintain the body in
accurately in any equilibrium while
direction. moving or standing.
B. Skill-Related Fitness Components

Coordination Reaction Time

✗ The ability to integrate the
senses-visual, auditory, and ✗ The length of time
proprioceptive (knowing required to react to a
the position of your body
stimulus.
in space) – with muscle
function to produce
smooth, graceful, accurate,
skilled and harmonious
body movements.
 C. PHYSIOLOGICAL COMPONENTS OF
FITNESS
Metabolic Fitness Morphological Fitness

✗ Denotes improvements in ✗ A non-performance

the metabolic profile
through a moderate
intensity exercise program
in spite of little or no
improvement in health-
related fitness.
component of physical
fitness related to body
composition factors such as
body circumferences, body
fat content and regional
body fat distribution
C. PHYSIOLOGICAL COMPONENTS OF
FITNESS

Bone Integrity (Bone Strength)

✗ A non-performancecomponent of fitness
related to bone mineral density. Bone
integrity is related to habitual physical
activity.
D. SPORT RELATED COMPONENTS OF
FITNESS
“Programs for strength and conditioning are
developed by manipulating training variables”
such as:
(a) Intensity (how hard)
(b) Duration (how long)
(c) Recovery (how much rest)
(d) Volumes and Tempo
 D. SPORT RELATED COMPONENTS OF
FITNESS
Strength-targeted training improves:

(a) Joint stability

(b) Increases muscle size
(c) Contributes to power development
 D. SPORT RELATED COMPONENTS OF
FITNESS
Cardio-based programs develop:
(a)More efficient use of oxygen
(b) Improved use of fat for energy
(c) Increased size to exert greater force
(d) Improved blood flow
(e) Greater lung capacity
(f) Increased size of the heart to pump more blood in one
stroke
(g) Better coordination
(h) Stronger bones, ligaments, and tendons to reduce
WHAT IS HEALTHY
LIFESTYLE?
 HEALTHY LIFESTYLE HABITS
Cardio-based programs develop:
(a)More efficient use of oxygen
(b) Improved use of fat for energy
(c) Increased size to exert greater force
(d) Improved blood flow
(e) Greater lung capacity
(f) Increased size of the heart to pump more blood in one
stroke
(g) Better coordination
(h) Stronger bones, ligaments, and tendons to reduce
 1. Participating in
Physical Activity
2. EatingRegularly
Properly (Good
HEALTHY Nutrition)
LIFESTYL 3. Managing Stress
• Stress is the responses that occur
E HABITS in the body when the internal
balance or equilibrium of the
body system is disrupted.
4. Avoiding Destructive
 What is Tobacco Smoke?
Nicotine Carbon Monoxide Tar
a colorless, oily The carbon monoxide a dark sticky
compound is in cigarette smoke substance that
extremely reduces the oxygen can be condensed
poisonous in carrying capacity of from cigarette
concentrated the red blood cells and smoke. Tar is
form. therefore causes a extremely toxic
reduction of oxygen in and carcinogenic.
the body.
 Passive Smoke (second Alcohol Abuse
hand)
The reason some people
Individuals exposed to abstain, some drink
passive smoke develop moderately, while others
nasal symptoms, eye imbibe heavily have never
irritation, headaches, cough been completely explained.
and in some cases allergies
to smoke.
 • is called a disease
because alcohol can
make a person sick and
totally dependent on the
What is substance and the abuse
Alcoholism? of it.
• is a disease in which a
person is powerless to
stop drinking and
drinking seriously alters
 Effects of Alcohol:
✗ Depresses ✗ Gastritis- an ✗ Malnutriti
the central inflammation on-
nervous of the stomach because
system due to alcoholics
excessive lose
alcohol interest in
consumption food
✗ Poisonous to
✗DRUG ABUSE, USE,
MISUSE AND DRUG
ADDICTION
 DRUG ABUSE, USE, MISUSE AND DRUG
ADDICTION
Drug Abuse Drug use Drug misuse
differs from refers to the refers to the
irresponsibility that
drug- use and taking of any many individuals
drug -misuse. drug for medical ignore medical
purposes. advice about proper
use of a prescribed
drug or lend
prescriptions to
others.
DRUG ABUSE, USE, MISUSE AND DRUG
ADDICTION
Drug Addiction Drug Abuse
is a chronic disease may be defined as the
characterized by drug use of drugs for non
-seeking and use that is -medical reasons; that is
compulsive or difficult to with the intent of
control, despite harmful getting high altering
consequences. mood or behavior.
 5. Adopting Good Safety
6. Learning First Aid
HEALTHY 7. Adopting Good
LIFESTYL Personal Health
E HABITS 8.Behaviors
Seeking and
Complying with Medical
Advice the
9. Protecting
Environment
 10. Being an Informed
HEALTHY Consumer
LIFESTYL 11. Managing Time and
E HABITS Priorities Effectively