Health and Fitness

Warm-up Exercise

 Jog in Place – 50 counts

 Neck Rotation – 5 complete rotation to the left and right

• Arm Circling – 10 counts forward, 10 counts backward

 Shoulder Rotation - 10 counts forward, 10 counts backward

 Knee Rotation - 10 counts forward, 10 counts backward

 Feet Rotation - 10 counts forward, 10 counts backward

 Jumping Jack – 16 times

 Forward – Backward

 Leg lifting – 16 times starting from left

 Bear Hug - 16 times starting from left

Health-related fitness (HRF)
 Fitness” is an important indicator of one’s physical and mental functioning. In
particular,
 good Health-related Physical Fitness (including cardiorespiratory endurance,
 muscular strength and endurance, flexibility, as well as body composition) is related
 to lower rates of cardiovascular diseases, better sleep quality, mood, and quality of
life.
 Participating schools of the Project are recommended to conduct fitness tests for
students
 on a regular basis. This will enable teachers and researchers to understand students’
 performances in various aspects of physical fitness. 
Cardiorespiratory Endurance

 The lungs and heart work together to pump oxygen to

working muscles and tissues.
 Improving cardiorespiratory endurance enable you to
physically perform for longer
 without getting tired. It also helps boost one’s
efficiency in carrying out everyday activities.
Muscular Strength and Endurance

  Muscular strength refers to the amount of force you

can put forth with your muscles,
 while muscular endurance refers to how many timesyou
can move that weight
 without getting exhausted.  Good muscular strength
and endurance can promote
 health, prevent injuries and improve work efficiency.
Muscular strength and
 endurance can be built up by doing weight training.
Flexibility

 It is the range of movement through which a joint or

sequence of joints
 can move.People with goodflexibility can move freely
and are likely to have better
 posture. Poor flexibility limits proper joint motion.
Body Composition

 Several formulas can be used to measure body

composition,
 such as body fat ratio, Body Mass Index (BMI),waist–hip
ratio etc. Having a value
 within the normal range means that you have a lower
risk of cardiovascular disease.
 Examples include brisk walking, jogging, swimming, and biking.
Strength, or
 resistance training, exercises make your muscles stronger. Some examples
are lifting weights
 and using a resistance band. Balance exercises can make it easier to walk
on uneven surfaces
 and help prevent falls.
Active Lifestyle and Barriers
 An active lifestyle means you do physical activity throughout the day.
 Any activity that gets you up and moving is part of an active lifestyle.
 Physical activity includes exercise such as walking or lifting weights.
 It also includes playing sports. Physical activity is different from
other kinds of
 activity, such as reading a book.
 This kind of activity is called sedentary.
 A sedentary lifestyle means you sit or do not move much during the
day.
 An active lifestyle has many benefits, such as helping you prevent or
manage
 health conditions.
What are the benefits of an active
lifestyle?
 You may be able to do daily activities more easily
 You can help control your weight
 Activity can increase your health
 Your bones and muscles will get stronger
 Activity can help improve your mood
Here are some of the more common
barriers:
 Lack of time. ...
 Friends and family don't share your interest in physical
activity. ...
 Lack of motivation and/or energy. ...
 Lack of resources/equipment. ...
 Family caregiving obligations.
 Fear of injury
Thank you and Godbless