FITWELL Fitness and Wellness

Table of Contents I. Concept of Physical Education II. Concept of Physical Fitness III. Health Related Components of Physical Fitness IV. Skill Related Components of Physical Fitness V. Benefits of Physical Fitness VI. Who is a Physically Fit Person VII. VIII. Causes of Physical Unfitness What is Physical Wellness? Physical Education can effectively expand its function as an educational tool by focusing on: * * * * movement exploration creativity thought and problem-solving processes concept formation

concomitant learning These leads to positive self-concept and confident selfimage. Physical Fitness Physical fitness is the ability of an individual to perform ones daily activities efficiently without undue fatigue, reduce the risk of health problems and with extra reserve in case of emergency. It is a condition whereby the systems of the body are able to function at their optimal efficiency.

Physical Fitness
Physical Fitness is considered as an important goal of Physical Education. Physical Education is the education of, by, and through human movement. It is the integral part of the total education process which endeavors for the development of physically, mentally, socially, emotionally, and spiritually fit citizens through the medium of different physical activities which have been selected with a view of realizing the outcomes. It serves to develop the body, mold the character, and discipline the mind, as a medium of mans total, intellectual, and developmental education using experiences centered in movements. The slogan for physical education from the days of ancient Greece until the present is mens sana en corpore sano, (in sound body in a sound mind). Todays emphasis on physical education centers on its educational potential, its power to contribute to more than just the development of physical fitness, physical skills, and desirable qualities.

Health Related Components of Physical Fitness

Cardio-respiratory Endurance The ability of the heart and lungs to function efficiently and effectively over a prolonged period of time. It is the ability of the heart, blood vessels, and the lungs to deliver essential nutrients, and especially oxygen, to the working muscles and to remove waste materials from the body. A characteristic of cardio-respiratory endurance is the bodys ability to continuously take in and process the amount of oxygen that is needed for a demanding physical task for long periods. Muscular Strength

The ability of a muscle or muscle to exert one maximal force against a resistance.

* ability to make successive movements of the same kind in the shortest possible period of time Power * refers to muscular power which is the ability to release maximum force in the shortest possible time Agility * is the ability to change position or direction with quickness and lightness of movement. Balance

3 Discrete Components of Muscle Strength

1. Explosive Strength * apparent in those activities requiring movement, speed, and sudden changes in direction. * examples: running through an obstacle course, throwing an object for distance 2. Static or isometric strength * * requires little muscle shortening necessary in overcoming a heavy resistance

* ability to control organic equipment neuromuscularly, it is a state of equilibrium. * 3 Aspects of Equilibrium

3. Dynamic strength * the component found in repeated muscle contraction. * Muscular Endurance

1. Static balance the ability to maintain equilibrium in a fixed position. 2. Dynamic balance the ability to maintain balance while moving or engaging in action. 3. Rotational balance is the ability to maintain or regain balance after turning, rolling, or other maneuvers while not in contact with the floor or apparatus. Coordination * refers to the harmonious functioning of muscles in producing complex movements. Reaction time * Refers to the interval of time between the signal to respond (stimulus) and the beginning of the response * It reflects the lag in functions of an individuals nervous system.

* The ability to continue selected muscle or group to exert repeated muscular contractions against a resistance for an extended period of time as in performing: push-ups, sit-ups, half-squats

Flexibility
* The functional capacity of a joint to move through a normal range of motion.

Body Composition
* It refers to the relative distribution of lean and fat body tissue such as muscle, bone, blood, skin, and organs.

Skill Related Components of Physical Fitness

Speed

* As the response is repeated many times, it should be remembered that a small change in reaction time may often have a significant influence on performance. Benefits of Physical Fitness 1. * Vitality Muscles are basic for all body action

* The body that is accustomed to sedentary living habits can usually operate ineffectively even though it is operating at near maximum effort. 6. Neuromuscular skill

* The smooth, efficient coordination of the muscular system is improved as a result of regular participation in physical activity. 7. Relaxation

* Increase in strength with activity and deteriorate from lack of it * Fit muscles use less energy to perform the same tasks, leading to an increase in vitality 2. Posture

* Overactive minds in underactive bodies often need physical outlets for accumulated emotional and muscular tensions that seem to be relieved by action of the skeletal muscles. 8. Improvement of personality and social skills

* A physically fit person is able to maintain his general postural alignment better than one with weak musculature. * Good fitness as a program stresses the development of anti-gravity muscles which maintains good abdominal wall and the arm and shoulder girdle. 3. Relieves low-back pain

* Participation in games and sports aids in improving the personality and in developing the desirable social skills. 9. Mental fitness

* A lack of physical activity has been found to be the major cause for some cases of pain in the lower back. * Most adults who suffer from low-back pain are relieved from this pain by exercises that strengthen their back and abdominal muscles. 4. Retards ageing process * Continued participation in regular exercises of the proper amount and severity is of considerable value in postponing deterioration that usually takes place as a person grows old. 5. Physical fitness and ability to meet emergencies

* Because of the mental and physical relaxation that often results from physical activity, regular exercise is thought by many to be of considerable value in aiding the mental processes to function by many with increased efficiency. 10. General health

* The physically fit person usually possesses a high degree of general resistance, which enables him to successfully avoid minor illnesses. Physically Fit Person Research Has Shown That The Physically Fit Person: 1. Is able to withstand fatigue for longer periods of time than the unfit. 2. 3. Is better equipped to tolerate physical stress. Has a stronger and more efficient heart.

4. There is a relationship between good mental health, mental alertness, absence of tensions, and physical fitness. Causes of Physical Unfitness 1. Lack of the right kind of exercise

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Mental Social Emotional Spiritual Physical Occupational Environmental Multicultural

2. Improper living conditions including health habits 3. Nutritional deficiencies, especially undernourishment, malnutrition, and obesity 4. 5. 6. 7. 8. Chronic fatigue Tenseness and inabilty to relax Emotional disturbances Personal and social maladjustments Organic drains

It expands ones potential to live a quality life, to work effectively and to make a significant contribution to the society. Wellness reflects how one feels about life as well ones ability to function effectively It is also described as the positive component of good health Being physically active can build physical fitness that in turn, provides you with many health and wellness benefits.

Physical Wellness
Positive state of well-being and capability of an individual to design personal fitness programs for improving and maintaining optimum levels of health It is a combination of many different components