HOPE 1-4

HEALTH RELATED FITNESS

HEALTH RELATED COMPONENTS

Components of Physical Fitness

 Body Composition: This is defined as the combination of all the

tissues that make up the body, including bones, muscle, organs,
and body fat.

o Key Idea: BMI (Body Mass Index) is used to assess body

composition and is calculated as Weight (kg) / Height (m)². For
example, a person weighing 63 kg with a height of 1.52 m
would have a BMI of 27.27.

 Cardiovascular Endurance: This is the ability of our heart and

lungs, blood vessels, and blood to work efficiently and to
supply the body with oxygen.

o Examples of related sports and exercises: Jogging,

Swimming, Cycling, Boxing, Football, Triathlon, Aerobic Dance,
and Basketball.

 Flexibility: This is the ability to use your joints fully through a

wide range of motion.

o Examples of related sports and exercises: Gymnastic,

Volleyball, Track and Field, Cobra Stretch, Static Stretch, and
Dynamic Stretch.

 Muscular Strength: This is the ability to use the muscle to lift

a heavy weight or exert a lot of force one time.

o Examples of related sports and exercises: Weight Lifting,

Boxing, Taekwondo, and Javelin Throw.

 Muscular Endurance: This is the ability to use the muscle for a

long period of time without tiring.

o Examples of related sports and exercises: Lifting

Weights, Push-ups, and Curl-ups.

SKILLS RELATED COMPONENTS

 Agility: The ability to change body positions quickly and keep

the body under control when moving.

 Speed: The ability to move all or a part of the body in a short

period of time.
  Balance: The ability to keep the body in a steady position
while standing and moving.

 Coordination: The ability of the body parts to work together

when you perform an activity.

 Power: The ability to combine strength with speed while

moving.

 Reaction Time: The ability to move quickly once a signal to

start moving is received.

Understanding Physical Activity and Exercise

Physical Activity is defined as activities performed by the skeletal
muscles that utilize energy. Everyday activities done at home or in school
are considered physical activity. It is classified into four domains:

 Occupational: These are activities you do at your workplace, such

as lifting computers and books, going to a friend's desk, or
preparing lunch at the pantry.

 Domestic: These include activities you do at home, like washing

clothes and dishes, gardening, carpentry, baking, or cleaning the
house.

 Transportation: These are activities that involve traveling, such as

riding a jeepney, tricycle, motorcycle, or bikes.

 Leisure time: These are activities you do during recreational time,

including playing, swimming, hiking, or craft making.

Exercise, according to a study by Buckworth and Dishman, is defined as

"planned, structured, repetitive bodily movements that someone engages
in for the purpose of improving or maintaining physical fitness or health".

Types of Physical Activities mentioned include:

 Aerobic activities, also called endurance activities, are physical

activities where people move their large muscles in a rhythmic
manner for a sustained period.

 Activities like resistance training and lifting weights cause the

body's muscles to work or hold against an applied force or weight.

 Bone-strengthening activities (sometimes called weight-bearing

or weight-loading activity) produce a force on the bones that
promotes bone growth and strength.
Despite the known health benefits of physical activities, there are
common circumstances that lead to a lack of participation. Barriers that
hinder us from performing physical activities include:

 Lack of time

 Social Support

 Lack of Energy

 Lack of Motivation

 Fear of Injury

 Lack of Skill

 High Costs and Lack of Facilities

 Weather Conditions

Understanding Eating Habits

The term eating habits (or food habits) refers to why and how people
eat, which foods they eat, and with whom they eat, as well as the
ways people obtain, store, use, and discard food. Eating habits are
influenced by a multitude of factors, both external and internal. These
include:

 Individual Factors: Every person has unique likes and dislikes

concerning foods. These preferences develop over time and are
influenced by personal experiences, such as encouragement to eat,
exposure to a food, family customs and rituals, advertising, and
personal values.

 Cultural Factors: A cultural group provides guidelines regarding

acceptable foods, food combinations, eating patterns, and eating
behaviors. Adherence to these guidelines creates a sense of identity
and belonging for the individual.

 Religious Factors: Religious proscriptions, which can range from a

few to many, and from relaxed to highly restrictive, significantly
affect a follower's food choices and behaviors.

 Social Factors: Members of a social group depend on each other,

share a common culture, and influence each other's behaviors and
values. A person's membership in particular peer, work, or
community groups impacts their food choices.
  Economic Factors: Money, values, and consumer skills all affect
what a person purchases. The price of a food is a complex
combination of its availability, status, and desirability, but it is not
an indicator of its nutritional value.

 Environmental Factors: The influence of the environment on food

habits derives from a composite of ecological and social factors.
Foods that are commonly and easily grown within a specific region
frequently become a staple.

 Political Factors: Political factors also influence food availability

and trends. Food laws and trade agreements affect what is available
within and across countries, and also affect food prices. Food
labeling laws determine what consumers know about the food they
purchase.

When it comes to eating, people have strong habits, some good and some
less so. While many eating habits are established during childhood, it is
possible to change them. Making sudden, radical changes, such as
restrictive diets, can lead to short-term weight loss but are generally
unhealthy, not a good idea, and won't be successful long-term.
Permanently improving your eating habits requires a thoughtful
approach in which you Reflect, Replace, and Reinforce.

Setting Fitness Goals and Principles of Physical

Activity
Fitness refers to one's ability to execute daily activities with optimal
performance, endurance, and strength, while managing disease, fatigue,
and stress, and reducing sedentary behavior.

A Goal is an idea of the future or desired result that a person or group

envisions, plans, and commits to achieve. A fitness goal is a specific
training objective or physical challenge you set for yourself. Your goal
should be realistic, achievable within a particular time frame, and specific
to your exercise routine or training habits.

To achieve fitness goals, several principles of physical activity are

important:

1. Overload Principle: This principle pertains to doing "more than

normal" for improvement to happen. To boost fitness, strength, or
endurance, the workload should be extended accordingly. Applying
this principle causes long-term adaptations, enabling the body to
function more efficiently at higher levels of performance.
 2. FITT Principle: This acronym stands for key components of an
exercise program:

o Frequency: Refers to increasing the number of times you train

per week.

o Intensity: Involves increasing the level of the exercise, such as

running faster (e.g., 12 km/h rather than 10 km/h) or
increasing the weight lifted.

o Time: Means increasing the length of your training session, for

instance, cycling for 45 minutes rather than 30.

o Type: Relates to the variety of ways to exercise. This can

include cardio activities like running, biking, dancing, or
strength training like lifting weights, resistance training, or
using machines.

3. Principle of Progression: This principle ensures that results will

continue to improve over time. A gradual and systematic increase in
workload over time will lead to fitness improvement without the risk
of injury. It also stresses the requirement for correct rest and
recovery.

4. Principle of Specificity: This principle states that exercising a

specific part or component of the body primarily develops that part.
To master a specific exercise or skill, it should be repeatedly
performed. For example, a cyclist should train in cycling, and a
runner in running. The acceptable type of exercise that directly
improves your target muscles should be used.

5. Principle of Reversibility: This principle indicates that the

development of muscles occurs with regular movement and
execution, but if activity ceases, these benefits will be reversed.
Benefits and changes achieved from overload will last as long as
training is continuous. Conversely, detraining effects will be
reversed once training is resumed. Extended rest periods reduce
fitness, and physiological effects diminish over time, returning the
body to its pre-training condition.

An exercise program typically includes several parts:

 Warm-up: Essential prior to the actual workload, a warm-up

prepares the body for more strenuous activity. It increases blood
flow to working muscles without an abrupt increase in lactic acid
accumulation. A warm-up should be at least 5 to 10 minutes of low-
 to-moderate intensity aerobic exercise or resistance exercise with
lighter weights.

 Conditioning: This is the main workout phase, typically 15 to 60

minutes of aerobic, resistance, neuromuscular, and/or sport
activities.

 Cool-down: Essential after a workout, a cool-down allows the pre-

exercise heart rate and blood pressure to gradually recover. It
should be at least 5 to 10 minutes of low-to-moderate intensity
aerobic exercise or resistance exercise with lighter weights.

 Stretching: Stretching exercises should be performed for at least

10 minutes after the warm-up or cool-down phase.

Engaging in Moderate to Vigorous Physical

Activity and Exercise Types
Aerobic exercise is physical activity that makes you sweat, causes you
to breathe harder, and gets your heart beating faster compared to when
you are at rest. Regularly doing aerobic exercises strengthens your heart
and lungs and uses your large muscle groups.

Heart rate, also known as your pulse rate, is the number of times your
heart beats per minute. A normal resting heart rate should be between 60
to 100 beats per minute, though it can vary. There are four common
techniques for taking pulse rate:

 Apical Pulse Site: Taken at the apex of the heart, sometimes felt
clearly by placing the heel of the hand over the left side of the
chest.

 Carotid Pulse Site: Taken from the carotid artery just beside the
larynx using light pressure from the tips of the pointer and middle
fingers. Never check both carotid arteries at the same time.

 Radial Pulse Site: Taken from the radial artery at the wrist, in line
with the thumb, using tips of the pointer and middle fingers.

 Temporal Pulse Site: Can be obtained from the left or right temple
with light pressure from the tips of the pointer and middle fingers.

Different types of exercises focus on various aspects of fitness:

 Muscular Strength: This is the ability of the muscles to exert a

force during an activity, such as lifting weights.
  Bone Strengthening Exercise: This kind of activity (sometimes
called weight-bearing or weight-loading activity) produces a force on
the bones that promotes bone growth and strength.

 Muscular Endurance: This is the ability to use the muscle for a

long period of time without tiring.

 Resistance Training: This type of exercise increases lean muscle

mass, which is particularly important for weight loss because lean
muscle burns more calories than other types of tissue.

 Circuit Training: This involves alternating between several

exercises (usually five to ten) that target different muscle groups.

 Flexibility Exercise: These exercises stretch your muscles and

may improve your range of motion at your joints. They can enhance
flexibility and reduce the risk of injury during sports and other
activities.

There are two main kinds of stretching:

1. Static Stretching: Most often recommended for general fitness,

this type involves slowly easing into a position and holding it for 10
to 30 seconds before slowly releasing the stretch. Static stretching
should be performed with warm muscles, such as after a warm-up or
at the end of a workout.

o Active Static Stretching: This form is used in yoga and

martial arts, where the stretch is held by the strength of
agonist muscles (muscles responsible for the movement).

o Passive Static Stretching: During this type, you hold the

limb to perform the stretch without any assistance, such as a
bar or bands.

2. Dynamic Stretching: This involves stretching with movement. The

body transitions gradually into a position, and this movement is
repeated as you increase your reach and range of motion.

The intensity of exercise can also be measured using concepts like the
Metabolic Equivalent of Task (MET).s