CONCEPT OF FITNESS AND HEALTH

WHAT IS FITNESS?
Physical fitness is to the human body what fine tuning is to an engine. It enables us to
perform up to our potential. Fit can be described as a condition that helps us look, feel, and do
our best.

More specifically it is “The ability to perform daily tasks vigorously and alertly with
energy left over for enjoying leisure-time activities and meeting emergency demands. It is the
ability to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit
persona could not continue, as is a major basis for good health and well being.”

Physical fitness involved the performance of the heart and lungs, and the muscles of the
body. An since what we do with our bodies also affects what we can do with our minds, fitness
influences to some degree qualities such as mental alertness and emotional stability

Source: http://www.trainingrx.com/fitnessinformation.html?fbclid=IwAR0rtOfyRQhT5S-z_L4LK0qEFZRJsF-sohEIpz1bAptZlObRyERaPeal4Og

WHAT IS HEALTH?
`Health is not a “state of complete physical, mental, and social well-being”. And nor is it
“merely the absence of disease or infirmity”. The first part of this formulation is enshrined in
WHO's famous founding constitution, adopted in 1946. It was supposed to provide a
transformative vision of “health for all”, one that went beyond the prevailing negative
conception of health based on an “absence” of pathology. But neither definition will do in an
era marked by new understandings of disease at molecular, individual, and societal levels.
Given that we now know the important influence of the genome in disease, even the most
optimistic health advocate surely has to accept the impossibility of risk-free wellbeing.

That said, the conjunction of the physical, psychological, and social remains powerfully relevant
to this day. Indeed, this framework should be extended in two further dimensions. First, human
health cannot be separated from the health of our total planetary biodiversity. Human beings
do not exist in a biological vacuum. We live in an interdependent existence with the totality of
the living world. The second dimension is in the realm of the inanimate. The living world
depends upon a healthy interaction with the inanimate world. Thanks to the science of climate
change, we now understand only too well how contingent our human wellbeing is on the
“health” of the Earth's systems of energy exchange.

Source:https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(09)60456-6/fulltext

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COMPONENTS OF HEALTH AND SKILL-
RELATED FITNESS
Fitness is a condition in which an individual has sufficient energy to avoid fatigue and enjoy life.
SKILL-RELATED FITNESS
There are six skill-related fitness components: agility, balance, coordination,
speed, power, and reaction time. Skilled athletes typically excel in all six areas.

 Agility is the ability to change and control the direction and position of the body while
maintaining a constant, rapid motion. For example, changing directions to hit a tennis
ball.
 Balance is the ability to control or stabilize the body when a person is standing still or
moving. For example, in-line skating.
 Coordination is the ability to use the senses together with body parts during
movement. For example, dribbling a basketball. Using hands and eyes together is called
hand-eye coordination.
 Speed is the ability to move your body or parts of your body swiftly. Many sports rely
on speed to gain advantage over your opponents. For example, a basketball player
making a fast break to perform a layup, a tennis player moving forward to get to a drop
shot, a football player out running the defense to receive a pass.
 Power is the ability to move the body parts swiftly while applying the maximum force
of the muscles. Power is a combination of both speed and muscular strength. For
example, fullbacks in football muscling their way through other players and speeding to
advance the ball and volleyball players getting up to the net and lifting their bodies high
into the air.
 Reaction Time is the ability to reach or respond quickly to what you hear, see, or feel.
For example, an athlete quickly coming off the blocks early in a swimming or track relay,
or stealing a base in baseball.

Source:http://www.glencoe.com/sites/common_assets/health_fitness/gln_health_fitness_zone/pdf/hea
rt_rate_monitor_activities/health_skill_related_itness/health_skill_related_fitness_activity_4.pdf

CAZAR, GENEL B. OBTEC 1-13

HEALTH-RELATED FITNESS
 CARDIOVASCULAR ENDURANCE
Also known as cardio-respiratory endurance, this measures the capacity at which
blood and oxygen is delivered throughout your body to fuel continuous activity. The
delivery of oxygen and nutrients begins all of our bodily processes, which makes
cardiovascular endurance the most important out of all five components.
To improve your cardiovascular endurance, you need to exercise at sufficient
intensity to elevate your heart rate. Remember, your heart is a muscle too. Like all
muscles, it needs exercise to get stronger. There are thousands of ways to elevate your
heart rate. Any cardio machine, such as a treadmill, elliptical, or stationary bike, will
work.
Nutrition also plays a role. Similar to a diet of processed foods, a weak cardiovascular
system can lead to multiple health problems, including heart attack and stroke.
 MUSCULAR STRENGTH
Muscular strength refers to the ability of your muscles to produce force. When
your muscles contract, they can overcome opposing forces. But as these opposing
forces increase, there comes a point where the muscular contraction cannot overcome
it. Increasing the amount of opposing force your muscles can overcome requires
developing your muscular strength. You can achieve this through resistance training
with free weights, elastic bands, exercise machines, or even bodyweight exercises.
 MUSCULAR ENDURANCE
Muscular endurance is a combination of both muscular strength and
cardiovascular endurance. It’s a measure of how long a muscle can overcome a force
before it becomes fatigued. Whereas muscular strength refers to maximal strength,
muscular endurance refers to how long the muscles can contract under a light load.
To test your muscular endurance, pick up three-pound weights and see how
many times you can press them over your head before you cannot lift your arms up any
longer. Another way to improve your muscular endurance is to engage in cardiovascular
exercise such as walking up a flight of stairs or riding a bike.
You can also improve your muscular endurance (and even increase your stamina)
with diet. Grains in particular are an excellent source of fuel associated with heightened
muscular endurance. You can learn more about these great health benefits in “The
Cereal Grains” by Dr. Royal Lee.
 FLEXIBILITY

Flexibility, or the range of motion at your joints, is an important aspect of health

and injury prevention. A few factors play a role in your flexibility, including how tight or
relaxed your muscles are and the mechanics of your joints.

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 Flexibility training comes in many different forms, with static stretching being
the most common. To perform a static stretch you need to extend the muscle to its
most elongated state and hold it there for time. Another form of flexibility training is
known as Self-Myofascial Release, which involves putting pressure on tight muscles in
order to work out knots. Yoga and Pilates classes also great ways to gain flexibility.
Diet is another important component. In order to support and maintain your
flexibility, make sure to seek out the whole food vitamins and minerals you’ll need, and
make sure they come from natural sources.

 BODY COMPOSITION
Your body is composed of different types of tissues, most of which are muscle
tissue. In fact, the majority of your body is made up of muscle tissue, fat, and bone.
Your lean mass is considered your muscle tissue and bone.
A high percentage of body fat is associated with multiple health problems,
including cholesterol, high blood pressure, and diabetes. In terms of body composition,
the most significant variable is your body fat percentage, or the percent of your total
body mass that’s composed of adipose (fat) tissue.
There are several ways to measure your body fat percentage. You can use
calipers, bioelectrical impedance, or hydrostatic weighing. If your goal is to change your
body composition, exercise and diet are the best ways to go about it.

Source: https://www.seleneriverpress.com/top-5-health-related-components-fitness/

HEALTH PROMOTION AND DISEASE

PREVENTION THEORIES AND MODELS
Source: https://www.ruralhealthinfo.org/toolkits/health-promotion/2/theories-and-models?fbclid=IwAR3CvvXP4naXRIb3fat4u-mU67yszyq2hrTYmTC-qiWWz0JttGN06BEXH9M

There are several theories and models that support the practice of health promotion
and disease prevention. Theories and models are used in program planning to understand and
explain health behavior and to guide the identification, development, and implementation of
interventions.

CAZAR, GENEL B. OBTEC 1-13

ECOLOGICAL MODELs
Ecological models recognize multiple levels of influence on health behaviors, including:
 Intrapersonal/individual factors, which influence behavior such as knowledge,
attitudes, beliefs, and personality.
 Interpersonal factors, such as interactions with other people, which can provide social
support or create barriers to interpersonal growth that promotes healthy behavior.
 Institutional and organizational factors, including the rules, regulations, policies, and
informal structures that constrain or promote healthy behaviors.
 Community factors, such as formal or informal social norms that exist among
individuals, groups, or organizations, can limit or enhance healthy behaviors.
 Public policy factors, including local, state, and federal policies and laws that regulate or
support health actions and practices for disease prevention including early detection,
control, and management.

HEALTH BELIEF MODEL

The Health Belief Model is a theoretical model that can be used to guide health
promotion and disease prevention programs. It is used to explain and predict individual
changes in health behaviors. It is one of the most widely used models for understanding
health behaviors.

Key elements of the Health Belief Model focus on individual beliefs about health
conditions, which predict individual health-related behaviors. The model defines the key
factors that influence health behaviors as an individual's perceived threat to sickness or
disease (perceived susceptibility), belief of consequence (perceived severity), potential
positive benefits of action (perceived benefits), perceived barriers to action, exposure to
factors that prompt action (cues to action), and confidence in ability to succeed (self-
efficacy).

STAGES OF CHANGE MODEL (Transtheoretical model)

The Stages of Change Model, also called the Transtheoretical Model, explains an individual's
readiness to change their behavior. It describes the process of behavior change as occurring in
stages. These stages include:
 Pre-contemplation: There is no intention of taking action.
 Contemplation: There are intentions to take action and a plan to do so in the near
future.
 Preparation: There is intention to take action and some steps have been taken.
 Action: Behavior has been changed for a short period of time.
 Maintenance: Behavior has been changed and continues to be maintained for the long-
term.
 Termination: There is no desire to return to prior negative behaviors

CAZAR, GENEL B. OBTEC 1-13