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 fitness refers to your body’s
ability to fight off diseases. Body fitness, on the other hand, is refers to the ability to do
strenuous physical or sports activities without getting tired easily. It is not enough for
someone to only look good and feel good in order to be called physically fit. An
individual should also take into consideration his kind of lifestyle including the food he
takes every day because it can lead him to better health.
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

• 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. It is
classified into 4 domains:
• occupational,
• domestic,
• transportation,
• and leisure time.
PHYSICAL ACTIVITY AND EXERCISE

• 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 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 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
BARRIERS TO 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
EATING HABITS

• Influences on Food Choices

• 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.
 EATING HABITS

• Religious Influences. Religious proscriptions range from a few to many, from relaxed to
highly restrictive. This will affect a follower's food choices and behaviors.
• Economic Influences. Money, values, and consumer skills all affect what a person purchases.
The price of a food, however, is not an indicator of its nutritional value. Cost is a complex
combination of a food's availability, status, and demand.
• Environmental Influences. 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 part of the local cuisine.
• Political Influences. 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.
IMPROVING YOUR EATING HABITS
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