FITNESS

HEALTH -is a state of complete physical, mental andsocial well being and not mrely the
absence of disease or infirmity.
- can be defined as physical, mental, and social well being, and as a resource
for living a full life.
- it refers not only to the absence if disease, but the ability to recover and
bounce back from illness and other problems.

Physical activities can be classified into four domains:

1. Occupational - These are the work related activities such as climbing the stairs or
lifting objects
2, Domestic - These are the activities done at home such as household chores.
3, Transportation - These are the activities for traveling or for commuting examples of
transportation related activities are walking and cycling.
4. Leisure time - These are activities for recreation examples of such activities are
sports exercise, and hobbies.

Stress - Is your body’s way of responding to any kind of demand or threat.

- Is a feeling of emotional or physical tension.
- It can come from any event or thought that makes you feel nervous.

Two types of Stress:

1. Eustress- moderate or normal psychological stress interpreted as
being beneficial for the experiencer.
2. Distress – extreme anxiety, sorrow, or pain.

Wellness - Is an active, lifelong process of becoming aware of your choice and

making decisions that will help you to live a more balanced and
fulfilling life.

4 Factors that
Influence Health 1. Lifestyle – it means that the way people live. It includes culture,
behaviour and also habits like smoking and alcoholism. A number of
diseases likegeart diseases, cancer and diabetes are related to
lifestyle. Good life - style like good food, sleep and exercise promotes
better health.

2. Heredity – Genes determine the health of an individual from the

moment of conception. The genetic makeup cannot be altered. Some
diseases like diabetes and mental retardation. Have genetic origin. So
the health of an individual depends on his genetic constitution.

3. Environment
- diseases are caused by changes in environment like air, water, climate,
etc.
 FITNESS
- Environment has a direct influence on the physical, mental and social
well being of an individual

4. Socio Economic conditions – they include income, education,

nutrition, employment and housing.

Fitness - Is a general state of health and well being and more specifically, the
ability to perform aspects of sports , occupations and daily activities.

COMPONENTS OF FITNESS:
- Cardiorespiratory endurance - typically measured by how long or fast
a person can perform an activity and how this impacts measurements
such as heart rate and oxygen consumption.
- Muscular endurance - typically measured by how many repetitions of
an exercise a person can perform. Common tests involve push-ups
and sit ups.
- Muscular strength - typically measured by how much weight can be
moved in relation to repetitions. Exercises involving multiple joints
and muscle groups such as squats or bench press are often used.
- Muscular power - typically measured by how much force can be
generated during a given activity. Advanced equipment used by bio
mechanists are often needed to measure muscular power. Examples
are long jumps and single leg jumps.
- Flexibility - typically measured by how far a muscle group can be
stretched or joint can be moved. The most common tests involve the
hamstrings and shoulders.
- Balance - - typically measured by how long a particular position can be
held with or without some type of activity being performed. Simple
tests such as standing on one leg can be used to assess balance. More
advanced tests may involve standing on an unsteady object while
trying to catch a ball.
- Speed - - typically measured by how quickly an individual can move
from one point to another. The 40-yard dash is often used to assess
speed.
- Body composition - this is the amount of fat on the body versus other
tissues such as muscle, bones and skin. Measured using a variety of
tests and devices.

How can you 1. Lack of time: Identify your time. Do this by monitoring your daily
overcome common activities for one week. Identify at least 30 minutes time slots you
barriers to Physical could use for physical activities.
Activity
2. Social influence: Explain your interest in physical activity to your
friends and family.
3. Lack of energy: Convince your self that if you give it a chance,
physical activity will get you in shape and increase your energy
level.
4. Lack of motivation: Plan ahead. Pack your exercise clothes in your
 FITNESS
backpack. Ask your friends or family members to remind you
everyday.
5. Fear of injury: Learn how to warm up and cool down properly.
Learn how to exercise appropriately considering your age, fitness
level, skill level, and health status.
6. Lack of skill: Select activities that you are already skilful at or those
that require no new skill, such as walking and jogging.
7. Lack of resources: Select activities that require minimal facilities or
equipment such as walking, jogging running, jumping rope.
8. Weather conditions/Travel/Vacation: Develop a set of regular
activities that can be performed indoors such s indoor cycling,
treadmill, aerobic etc.