PHYSICAL FITNESS AND WELLNESS

Introduction

Physical fitness refers to the body's ability to perform daily tasks

efficiently and effectively, while wellness encompasses a holistic
approach to overall health and well-being. Together, they promote a
balanced lifestyle that includes regular exercise, healthy eating, stress
management, and emotional well-being. By prioritizing physical fitness
and wellness, individuals can enhance their quality of life, improve their
longevity, and enjoy a greater sense of vitality and fulfillment.
PHYSICAL FITNESS is not only the most important key to a
healthy body. It is the basis of dynamic and creati ve
intellectual acti vity.
• John F. Kennedy
The ability to carry out daily task with vigor and
alertness with undue fati gue and with ample energy to
enjoy leisure ti me and respond to energy.
 When can we say that a
person is physically fit?
§ can meet both the ordinary and
unusual demands of our daily life
safely and effectively without being
over fatigue.

§ still have energy for leisure and

recreational activities
 Physical Fitness is generally
achieved through:
• Physical activity and exercise
• Right /proper nutrition
• Enough rest (good and quality sleep) and;
• Stress management and relaxation
Health-related fitness encompasses various aspects
of physical well-being, including cardiorespiratory
endurance, muscular strength and endurance,
flexibility, and body composition.
Cardiorespiratory Endurance
• This is your body's ability to sustain
prolonged exercise.
• How well your heart, lungs, and blood
vessels can deliver oxygen to your muscles
during exercise
Example: Running, swimming, cycling.
Muscular Strength
• The amount of force a muscle can
exert in one effort.
• The ability of muscles to exert
force against resistance.
• Example: Weightlifting, push-ups,
squats.
Muscular Endurance
• How well muscles can repeat a movement or hold a position over
time.
• The ability of muscles to perform repetitive contractions over
time.
Example: Planking, sit-ups, cycling, circuit training, bodyweight
exercise
Flexibility:
• The range of motion in a joint or group of
joints.
• The range of motion available in a joint or
group of joints. It represents the ability of
muscles and connective tissues to
lengthen effectively, allowing for
adequate movement around joints.

Example: Stretching exercises, yoga, tai chi.

Body Composition:
• The ratio of fat to muscle, bone, and other tissues in
the body.
• The proportion of fat and fat-free mass in the body.

Example:

Monitoring body fat percentage, maintaining a healthy

weight through diet and exercise.

Body fat percentage measurement, BMI calculation.

Skills-related fitness comprises components that
directly contribute to improved performance in athletic
endeavors. It enhances individuals' capabilities across
different activities, albeit with an indirect link to overall
health.
Agility: The ability to change direction
quickly and accurately. Example:
Shuttle runs, ladder drills, agility
ladder exercises.
Balance: The ability to maintain stability while standing or moving.
Example: Standing on one leg, yoga poses, balance board exercises.
Coordination: The ability to use different
parts of the body together smoothly and
efficiently. Example: Jump rope, juggling,
dance routines.
Speed: How quickly a person can move from one point to another.
Example: Sprinting, speed drills, interval training.
Reaction Time: How quickly a person can respond to a stimulus.
Example: Reaction ball drills, agility ladder drills, catching a thrown
object.
 Power
• Refers to person’s ability to transfer
.
energy into force at rapid phase also
known as explosive body movement
• Considered to be a combination of
strength and speed
• The ability to exert muscle force
quickly for this reason some is
consider to be combination of skill
and health related physical fitness.
 BENEFITS OF HEALTH-
RELATED FITNESS
1. Increase muscle tone and strength
2. Decrease sustainability to injuries and illness
3. Improves bone mineral density
4. Reduces risk osteoporosis
5. Improves posture
6. Increase efficiency of the respiratory and circulatory systems
7. Decrease risk of cardiovascular disease and stroke
8. Improves blood pressure
9. Decrease risk of diabetes and some cancer
10. Improve self-esteem and self confidence
11. Decrease body fat and improves metabolism and increase
energy level and academic achievement
"Wellness is the dynamic process of becoming aware
of, taking responsibility for, and making choices
toward a more successful existence." - Dr. Travis Stork
EMOTIONAL WELL BEING ON THE
WELLNESS WHEEL
•manage emotions
•emotional regulation
•positive attitude
•growth mindset
•mindfulness
•gratitude
SPIRITUAL WELL BEING ON THE
WELLNESS WHEEL
•beliefs
•values
•exploring your culture
•mindfulness
•having peace
•joy in daily tasks
PHYSICAL WELL BEING ON THE
WELLNESS WHEEL
•nutrition
•healthy habits
•exercise
•healthy choices
•physical activity
SOCIAL WELL BEING ON THE
WELLNESS WHEEL
•aware of others
•resolve conflicts
•communication
•social networks
•empathy
•tolerance for differences
INTELLECTUAL WELL BEING ON THE
WELLNESS WHEEL
•learning
•school work
•discovering new interests
•making goals
•setting milestones
•trying new things
OCCUPATIONAL WELL BEING ON
THE WELLNESS WHEEL
•play
•learning
•chores and jobs
•hobbies
•interests & talents
•self-care
 Ask yourself Does any one of these areas
impact your stress? Your
2. Are there any spokes of the
wellness wheel that are off-
balance? Are they bigger than

the following
health? Your performance of
another spoke, causing the
tasks?
wheel to shift off-center?

questions on
how you are 3. Is it possible to adjust to
make positive changes in 4. How can you address the

managing those areas that are off-

balance?
things that you CAN change?

various
aspects of your 5. Is it possible to let go of the
areas where you CAN NOT
6. What improvements would

overall life: make changes because they

are out of your control?
you like to see in obtaining a
balanced wheel?
True wellness is not just the absence of
illness, but the presence of vitality in
body, mind, and spirit. - Unknown