Lesson 1: Fitness and Wellness
Physical Fitness
-refers to your body systems’ capacity to function effectively together to allow you to be
healthy and perform daily living activities. Being physically fit means completing
everyday tasks with the minimum possible effort. A fit person can do school work do
duties at home, and have enough time to enjoy sports and other leisure activities.
According to Medical Center for Health Promotion and Wellness:
Physical fitness is to the human body what fine-tuning is to an engine. It enables
us to perform up to our potential.
Fitness can be described as a condition that helps us look, feel, and do our best.
Physical fitness involves the performance of the heart and lungs and the muscles
of the body.
Fitness influences to some degree qualities such as mental alertness and
emotional stability.
Duffy (2017) observes that when you are fit, you have:
1. Energy to do what is important to you and to be more productive.
2. Stamina and a positive outlook to handle the mental challenges and emotional ups
and downs of everyday life and deal with stress.
3. Reduced risk for many health problems, such as heart disease, cancer diabetes, and
osteoporosis.
4. The chance to look and feel your best.
5. Physical strength and endurance to accomplish physical challenges.
6. A better chance for a higher quality of life and perhaps a longer life, too.
11 Components of Physical Fitness
Health-related fitness Skill-related fitness
1. Cardiorespiratory endurance 6. Agility
2. Muscular endurance 7. Balance
3. Muscular Strength 8. Coordination
4. Body composition (BMI) 9. Power
5. Flexibility 10. Reaction Time
11. Speed
Wellness
-is the act of consistently practicing healthy habits to achieve better physical and mental
health results, so you prosper while living, rather than just living.
According to The World Health Organization, “a state of complete physical, mental,
and social well-being, and not merely the absence of disease or infirmity.”
According to National Wellness Institute, “wellness is a conscious, self-directed and
evolving process of achieving full potential.”
Maintaining an optimal level of wellness is utterly essential to a better quality of
life. Wellness matters as everything we do and every emotion we feel is connected to
our well-being. Our well-being strongly influences our behavior and emotions.
9 Dimensions of Wellness
1. Emotional Wellness This dimension is about understanding your feelings,
coping with problems and stress effectively.
2. Environmental Wellness This dimension helps us to live in harmony with our
surroundings by doing something to preserve it.
3. Financial Wellness This relates to the process of learning how to handle
your financial expenses effectively.
4. Intellectual Wellness This involves keeping an open mind as you come across
new ideas and improving your knowledge further.
5. Occupational Wellness This dimension of wellness encourages personal
fulfillment and enrichment of one’s life through work.
6. Physical Wellness This relates to keeping a safe body and finding
treatment when appropriate.
7. Sexual Wellness This applies to the individual’s active involvement in his
or her life by discussing the various issues surrounding
sexuality and sexual health.
8. Social Wellness This helps you develop a set of spiritual values that will
help you achieve purpose and meaning.
9. Spiritual Wellness This helps you develop a set of spiritual values that will
help you achieve purpose and meaning.
