The Healthiest and Fittest Me: Exercise, Eat and Excel

The Healthiest and
Fittest Me
Lesson 1:
Exercise, Eat and Excel

This lesson will help you learn and
understand the different health related
fitness and skill related fitness components.
This is designed to help you clearly identify
the different abilities of the body in order for
you to be physically fit. You are considered
physically fit whenever you can do series of
physical activities without being or feeling
tired. Through this lesson, you will also
deeply learn the value of eating well and
how it affects the entire system of your body.
Physical Fitness as Defined
A person who is free from
illnesses and can do physical or
sports activities and still has an
extra energy to do more activities
is considered to be physically fit.
Physical fitness is a combination
of health fitness and body fitness.
Health Related Fitness
This is primarily associated with
disease prevention and functional
health. Participating in regular
health-related fitness helps you
control your weight, prevents
diseases and illness, improves mood,
boosts energy and promotes better
sleep.
Health Related Fitness
Components
1. Body Composition – The
combination of all the tissues that
make up the body such as bones,
muscles, organs and body fat.
2. Cardiovascular Endurance – The
ability of the heart, lungs, blood
vessels, and blood to work efficiently
and to supply the body with oxygen.
3. Flexibility – The ability to use your
joints fully through a wide range of
motion.
4. Muscular Endurance – The ability to
use muscles for a long period of time
without tiring.
5. Muscular Strength – The ability of
the muscles to lift a heavy weight or
exert a lot of force one time.
Skills Related Fitness Components
1. Agility – The ability to change
body positions quickly and keep
the body under control when
moving.
2. Balance – The ability to keep the
body in a steady position while
standing and moving.
3. Coordination – The ability of the
body parts to work together when you
perform an activity.
4. Power – The ability to combine
strength with speed while moving.
5. Reaction Time – The ability to move
quickly once a signal to start moving is
received.
6. Speed – The ability to move all or a
part of the body quickly.
Specific Components of
Physical Fitness
1. Agility –The ability of the individual to
change direction or position in space with
quickness and lightness of movement while
maintaining dynamic balance.
2. Balance – The ability to control organic
equipment neuro-muscularly; a state of
equilibrium.
3. Coordination - The ability to integrate
the body parts to produce smooth motion.
4. Endurance – The ability to sustain long continued
contractions where a number of muscle groups are
used; the capacity to bear or last long in a certain task
without undue fatigue.
5. Flexibility – The quality of plasticity, which gives the
ability to do a wide range of movement.
6. Organic Vigor – It refers to the soundness of the
heart and lungs which contributes to the ability to
resist disease.
7. Power – The ability of the muscles to
release maximum force in the shortest
period of time.
8. Speed – The ability to make successive
movements of the same kind in the shortest
period of time.
9. Strength – The capacity to sustain the
application of force without yielding or
breaking; the ability of the muscles to exert
efforts against resistance.
Physical Activity and Exercise
Activities done by the skeletal
muscles that utilize energy is
called Physical Activity.
Activities you are doing at home
or in school are considered to be
physical activity.
4 domains: occupational, domestic, transportation, and
leisure time.
• 1. Occupational – These are the activities you do at your
work place. Lifting computers and books, going your
friend’s desk or preparing lunch at the pantry.
2. Domestic – These are the activities you do at home.
Washing clothes and dishes, gardening, carpentry,
baking or cleaning the house.
3. Transportation – These are the activities that involves
travelling. Riding a jeepney, tricycle, motorcycle, or
bikes.
4. Leisure Time – These are the activities you do during
recreational activities. Playing, swimming, hiking or
craft making.
Exercise
Exercise according to a study by
Buckworth and Dishman, is the
“planned, structured, repetitive
bodily movements that someone
engages in for the purpose of
improving or maintaining physical
fitness or health.
Aerobic, Muscle-strengthening,
and Bone-strengthening Activity
Aerobic
Aerobic activities, also called endurance activities,
are physical activities in which people move their
large muscles in a rhythmic manner for a sustained
period.
Muscle-Strengthening Activity
This kind of activity, which includes resistance
training and lifting weights, causes the body’s
muscles to work or hold against an applied force or
weight.
Bone-Strengthening Activity
This kind of activity (sometimes called weight-
bearing or weight-loading activity) produces a force
on the bones that promotes bone growth and
strength.
Barriers to Physical Activities
Below are some of the barriers that hinder us to
do physical activities:
1. Lack of time
2. Social Support
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. High Costs and Lack of Facilities
8. Weather Conditions
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.
Individual, social, cultural, religious,
economic, environmental, and political
factors all influence people's eating
habits.
Influences on Food Choices
There are many factors that
determine what foods a person eats.
In addition to personal preferences,
there are cultural, social, religious,
economic, environmental, and even
political factors.
Individual Preferences
Every individual 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 Influences
A cultural group provides
guidelines regarding acceptable
foods, food combinations, eating
patterns, and eating behaviors.
Compliance with these guidelines
creates a sense of identity and
belonging for the individual.
Social Influences
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
food behaviors.

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