HEALTH ENHANCING

PHYSICAL ACTIVITY
C
What is Health?
• "Health is a state of complete physical, mental and social well-being and not
merely the absence of disease or infirmity."© WHO
• Health can be defined as physical, mental, and social wellbeing, and as a
resource for living a full life.
• It refers not only to the absence of disease, but the ability to recover and
bounce back from illness and other problems.
What is Physical Activity?
• Is defined as bodily movement produced by the skeletal muscles that lead to energy
expenditure.
• Physical activities can be classified into four domains:
• 1. Occupational: these are work-related activities such as climbing the stairs or lifting objects.
• 2. Domestic: These are activities done at home such as household chores.
• 3. Transportation: These are activities for traveling or for commuting examples of
transportation related activities are walking and cycling.
4. Leisure Time: These are activities for recreation examples of such activities are sports,
exercise, and hobbies.
What is Stress?
• Stress is your body’s way of responding to any kind of demand or threat.
• Stress is a feeling of emotional or physical tension. It can come from any event
or thought that makes you feel frustrated, angry, or nervous.
• Two types of Stress
• 1. Eustress
• 2. Distress
What is Wellness?
• Wellness is an active, lifelong process of becoming aware of your
choices and making decisions that will help you to live a more
balanced and fulfilling life.
 4 Factors that influence Health
• Lifestyle: It means 'the way people live'. It includes culture, behaviour and also habits
like smoking and alcoholism. A number of diseases like heart diseases, cancer and
diabetes are related to life style. Good life - style like good food, sleep and exercise
promotes better health.
• Heredity: Genes determine the health of an individual from the moment of conception.
The genetic makeup cannot be altered. Some diseases like diabetes and mental
retardation have genetic origin. So the health of an individual depends on his genetic
constitution.
• Environment: Diseases are caused by changes in environment like air, water, climate
etc. Environment has a direct influence on the physical, mental and social well being of
an individual.
• Socio - economic conditions: They include income, education, nutrition, employment
and housing.
 What is Fitness?
• Is a general state of health and well-being and, more specifically, the ability to
perform aspects of sports, occupations and daily activities. 
Components of Fitness
• Cardiorespiratory endurance - typically measured by how long or fast a person can
perform an activity and how this impacts measurements such as heart rate and oxygen
consumption.
• Muscular endurance - typically measured by how many repetitions of an exercise a
person can perform. Common tests involve push-ups and sit ups.
• Muscular strength - typically measured by how much weight can be moved in
relation to repetitions. Exercises involving multiple joints and muscle groups such as
squats or bench press are often used.
• Muscular power - typically measured by how much force can be generated during a
given activity. Advanced equipment used by bio mechanists are often needed to
measure muscular power.
• Flexibility - typically measured by how far a muscle group can be stretched or
joint can be moved. The most common tests involve the hamstrings and
shoulders.
• Balance - typically measured by how long a particular position can be held
with or without some type of activity being performed. Simple tests such as
standing on one leg can be used to assess balance. More advanced tests may
involve standing on an unsteady object while trying to catch a ball.
• Speed - typically measured by how quickly an individual can move from one
point to another. The 40-yard dash is often used to assess speed.
• Body composition - this is the amount of fat on the body versus other tissues
such as muscle, bones and skin. Measured using a variety of tests and devices.
How can you overcome common
barriers to Physical Activity
• Lack of time: Identify your time. Do this by monitoring your daily activities
for one week. Identify at least 30 minutes time slots you could use for physical
activities.
• Social influence: Explain your interest in physical activity to your friends and
family.
• Lack of energy: Convince your self that if you give it a chance, physical
activity will get you in shape and increase your energy level.
• Lack of motivation: Plan ahead. Pack your exercise clothes in your back. Ask
your friends or family members to remind you everyday.
• Fear of injury: Learn how to warm up and cool down properly. Learn how to
exercise appropriately considering your age, fitness level, skill level, and
health status.
• Lack of skill: Select activities that you are already skilful at or those that
require no new skill, such as walking and jogging.
• Lack of resources: Select activities that require minimal facilities or equipment
such as walking, jogging running, jumping rope.
• Weather conditions/Travel/Vacation: Develop a set of regular activities that
can be performed indoors such s indoor cycling, treadmill, aerobic etc.