HEALTH OPTIMIZING PHYSICAL

EDUCATION
FITNESS FOR LIFE
 DEFINITION OF FITNESS AND
HEALTH
EVERYONE DESIRES TO HAVE A FIT AND HEALTHY BODY. WHEN YOU ARE FIT AND HEALTHY,
YOU CAN BE PRODUCTIVE AND EFFICIENT. YOU CAN HAVE A FEELING OF WELL-BEING AND
HAPPINESS.
 FITNESS
REFERS TO THE QUALITY OF BEING ABLE AND SUITABLE TO DO A CERTAIN TASK OR DEMAND.
FITNESS COVERS PHYSICAL WELL BEING, BALANCE MENTAL STATE, EMOTIONAL STABILITY AND
SPIRITUAL SOUNDNESS.
 HEALTH
DEFINED AS A “ A STATE OF COMPLETE PHYSICAL, MENTAL , AND SOCIAL WELL-BEING AND
NOT MERELY THE ABSENCE OF DISEASE OR INFIRMARY” (WHO 2003).
 FACTORS IN ACHIEVING FITNESS
AND HEALTH
A FIT AND HEALTHY MIND AND BODY CAN BE ATTAINED THROUGH PROPER DIET, REGULAR
EXERCISE AND BALANCED LIFESTYLE.
 Proper Diet includes Go foods for energy;
Grow food for the bones, muscles, and teeth;
and Glow food for skin, hair and eyes. Eat a
lot variety of fresh fruits and vegetables,
whole grains, and food that are low in fat,
sodium, and sugar content. Choose food that
are baked, boiled, and broiled. Limit your
food intake and do not overeat.
 Regular Exercise helps improves blood
circulation, so that the bloodstream will be
able to continuously supply oxygen and
nutrients to the vital organs of the body.
Regular exercise also helps reduce stress,
increase energy, control weight, and brighten
your mood. Choose exercises that suit your
body. Start with moderate activities and
progress to vigorous ones.
REDUCE THE RISKS OF DISEASE AND INCREASE YOUR CHANCE TO LIVE
LONGER. IT MAKES YOU FEEL GOOD AND LOOK GOOD. APART FROM DIET
AND EXERCISE, A BALANCE LIFESTYLE INCLUDE THE FOLLOWING.

Optimistic outlook in Good relations with

Enough rest and sleep
life family and friends

Strong determination
Various interests and
to succeed and become
Organized and realistic hobbies that develop
a responsible and
priorities your intellect, talents,
responsive member of
and skills.
society

Good hygiene and Holistic set of ethics,

healthy habits values, and spiritually
SEVEN DIMENSIONS OF WELL BEING
▪ Although fitness and health have their respective definitions, they are closely interrelated. Together they
perform wellness, the integration of the seven dimensions of well-being.
1. Physical wellness refers to the health of your physical body.
2. Emotional wellness pertains to your psychological and emotional perspective about yourself and the world
around you.
3. Intellectual wellness encompasses your open-mindedness and intelligent responses to stimuli, decision-
making skills, and lifelong learning.
4. Social wellness covers your interaction and relationship with others.
5. Career wellness includes personal satisfaction from your career or job and contribution as a productive
member of society.
6. Environmental wellness relates to your responsibility to take care of the environment.
7. Spiritual wellness deals not only with your religious beliefs and practices but more so with their effects on
the other dimensions of your well being.
FITT PRINCIPLE OF EXERCISE

Have you ever wondered why physical education is part of the school
curriculum? Physical fitness is essential in cultivating the mind for learning.
When you are fit and healthy, you understand your lessons well, you do your
projects efficiently. You participate in school activities and enjoy bonding
moments with your friends. Still, you are able to help with the chores at home
after class.

How do you get started with physical fitness? Most importantly, make it goal to
lead an active lifestyle that you must sustain throughout your life. The
FITT(Frequency, Intensity, Type, Time) principle of exercise or workout can help
you achieve your goal to stay fit.
FITT PRINCIPLE

▪ Frequency refers to how often you will exercise. Find a balanced exercise that
provides challenged to the body and also allows enough time for rest and to adapt
and heal. Some exercise routines be done two or three to five days each week.
▪ Intensity pertains to how much effort or work you will exert in the exercise. Be
careful not so overload or overstrain your body to avoid injury or burnout. Monitor
your heart rate and resistance to the exercise.
▪ Type determines what kind of exercise will help you achieve your fitness goal. Will it
be for the heart or for the muscles. Running, Cycling, and Swimming are good
exercise for the heart while lifting weights is for the muscles.
▪ Time relates to how long you will exercise per session. Will it be for 20, 30 or 60
minutes per routine. Time is based on the intensity and type of exercise.
EXAMPLES OF EXERCISE PLANS BASED ON
THE FITT PRINCIPLES
Frequency 4-5 times a week
Intensity 3 kilometers (100 meters per minute)
Type For the heart: brisk walking
Time 30 minutes ( 15 mins and more)

Frequency 2-3 times a week

Intensity 1-3 sets of 6-10 repetitions
Type For the muscles: lifting weight (dumbells)
Time 20 minutes
ACTIVITY
▪ A. write a short essay about the benefit of exercise. Research on the topic and make a
proper citation of your sources.
▪ B. make your own fitness plan for three days based on the FITT principle. Keep in mind that
commitment and balance are the keys to an achievable and sustainable long-term fitness.
▪ You may not follow the acronym in order you mat begin with the type of exercise. Choose
one that you like and fits you. After all you may have the perfect frequency, intensity, type
and time but if you will not like the type of exercise that you will do, then you will surely
have a hard time doing it.
▪ Next determine the frequency and time. Consider how much time each week you can
devote to your workout. Avoid setting expectations. So high that you will not be able to doit.
According to research it is advisable to plan your workout at least three to five times per
week, so the best way to start is plan for a three-day workout.
▪ Set your intensity level how hard your session should be. For example, will you jog 100
meters or walk 300 meters?