Lecture-3

Brig (R) Ali Nasre Alam

HEALTH & WELLNESS

KEY CONCEPTS OF FITNESS

 KEY CONCEPTS OF FITNESS

 Defining & Measuring Fitness

 Assessment of Stress with a Survey
 Visualizing Fitness
 Screening for Mental and Physical Fitness
 Body Mass Index calculations
 Defining & Measuring Fitness

Fitness is the condition of being physically fit and healthy

Measuring fitness is multi-dimensional

Long-distance runners have excellent cardiovascular

health, but if all you have is legs and lungs, you won't have
a lot of strength or flexibility.
Someone who is overweight and aerobically fit is healthier

than someone who is in the normal weight range but doesn't

exercise.
 The Five Components of Fitness

 Overall physical fitness consist of five different elements:

• Aerobic or cardiovascular endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition
Thorough fitness evaluations include exercises and
activities that specifically measure your ability to participate
in aerobic exercise as well as your muscular strength,
endurance, and joint flexibility.

Special tools are also used to determine your body

composition or percentage of total body fat.

Working to optimize each of these five components of

fitness is crucial to enhancing your overall fitness and
general health
 Assessment of Stress with a Survey
Stress may be defined as something that occurs where demands

made on individuals do not match the resources available.

The individual perceives the demands placed on them exceed (or

threaten to exceed) their capacity to cope.

Way we cope with pressure varies from person to person.

When you are stressed, your body responds as though you are in

danger. It makes hormones that speed up your heart, make you

breathe faster, and give you a burst of energy. This is called the
fight-or-flight stress response.
Eu stress is normal.

Distress can have bad effects.

 Visualizing Fitness
Visualization is a powerful tool that we use in order to line

up with the energy of that which we've already created.

It's a tool we use to receive the energy of our desires into

the physical.
So, while visualizing doesn't actually create, it is an

important and integral part of the overall creation process.

We were all born with the ability to visualize.

As children, we called it "playing pretend".

We're told to grow up. We don't have time to daydream.

Life gets in the way.

 When we visualize, when we pretend that something has
already happened, when we play out scenarios in our
heads, we have the chance to root out and eliminate any
conflicting vibrations.
 Visualizing is basically like a dry run for life.
 It allows you to practice, to feel your way through
situations and find out where you're still harbouring
negative frequencies.
 Visualization can be an incredibly powerful yet gentle
tool to help you work through resistance.
 If used properly, this process can get rid of negative
vibrations.
 Visualization Research
Denis Waitley showed in the 1980's and 1990's using
what he called " Visual Motor Rehearsal" with Olympic
Athletes that when the athletes competed only in their
mind their body showed the same nervous response that
occurred in the actual event.
 They also showed that more important than the images
were the feelings or emotions that came from those
images.
 Other researchers; such as Lynne Evans; Rebecca Haus
and Richard Mullen showed that injured athletes and
cancer patients demonstrated using visualization
techniques:
• Improved rate of healing
• Increased ability to deal with the injury or disease
• Increased motivation to begin doing more on their own
• Improved feeling of well being
• Improved quality of life
Decreased in length of hospital stays
• Decrease in use of pain medication
 Visualization and Reversing Aging
 If people can see themselves healthy and active, then
learn to attach a strong emotional component, they can
change their lives.
 Remember the last time you read a book or saw a movie!
 Individuals begin to drive again, become more social and
of course improve physically.
 This was all possible because they learned how to
mentally rehearse these things before they happened.
 It is common to hear successful individuals state
"Thoughts become Things".
 Screening for Mental and Physical Fitness

Screening is a way of checking apparently healthy people

using a test to identify those who may be at increased risk of
a disease or condition, such as cancer. They can then be
offered information, further tests and treatment to reduce
their risk and/or any complications arising from the disease
or condition
Nutrition, Health and Fitness
Body Mass Index(BMI) Calculator

STDs, nutrition, stress,etc.

Food Intake and Physical Activity Assessments  

Mental Health Assessments

Anxiety disorders

Bipolar disorder

Depression

Eating disorders

Post-traumatic stress disorder

Alcohol Assessments

Substance Abuse Services

 Body Mass Index calculations
Body Mass Index (BMI) is a number calculated from a

person's weight and height.

BMI provides a reliable indicator of body fatness for most

people and is used to screen for weight categories that may

lead to health problems.
The body mass index (BMI), is a measure for human body

shape based on an individual's weight and height.

Body mass index is defined as the individual's body mass

divided by the square of their height.

The formulae universally used in medicine produce a unit

of measure of kg/m2.
BMI = Mass(kg) / Height(m2)
 A frequent use of the BMI is to assess how much an
individual's body weight departs from what is normal or
desirable for a person of his or her height.
 The weight excess or deficiency may, in part, be
accounted for by body fat although other factors such as
muscularity also affect BMI significantly.
 The WHO regards a BMI of
• Less than 18.5 as underweight and may indicate
malnutrition or other health problems,
• Greater than 25 is considered overweight
• Above 30 is considered obese
Thank You