DIMENSION OF DEVELOPMENT:

RECREATION, PHYSICAL FITNESS,

AND WELLNESS
 LEARNING OBJECTIVES.

 Atthe end of this chapter, the leaners are

expected to:
 Define recreation, physical fitness, and wellness;
 Explain how wellness can be achieved; and
 Integrate wellness in mind and body by engaging
in physical activities.
Recreation
 Recreation - pertains to
activities done for leisure to
promote a person’s well-
being and growth. It brings
about the sense of mastery,
achievement, exhilaration,
acceptance, satisfaction,
success, personal worth, and
pleasure. It enforces a
positive self-image. It is also
a means to socialize, meet
people, and gain new
friends.
Characteristics of Recreation.

1. Involves voluntary choice and

participation of the individual.
2. Includes physical activities that
are well organized, date-and
time-flexible, suited to the
individual’s needs, and controlled
by the individual in terms of
location, time, clothing and
equipment, and other conditions.
3. Focuses on the individual’s
participation more than on
results.
4. Accessible and available to all
regardless of socio-economic
status, age, sex, and disability.
Physical Fitness
Proper diet, sufficient rest, and
regular exercise help keep the body
healthy. Being physically fit enables
a person to perform tasks
successfully with vigor and
alertness and without feeling tired.
 Physical fitness - is a measure
of the body’s ability to function
efficiently and effectively, resist
diseases, and confront emergency
situations. It is important not only
to athletes but also to everyone. It
does not simply mean exercising
regularly. It refers to a person’s
overall strength, flexibility,
endurance of the heart, lungs and
muscles, and body composition. It
includes nutrition and mental
health.
 Here are some key concepts about
physical fitness.

1. When exercising, the lungs take in

individual oxygen which is fuel for
the heart and brain.

2. Being fit enables the body to fight

off illnesses and diseases.

3. Exercise helps reduce stress and

tension. Strenuous exercise
stimulates the body to release
endorphins. These endorphins
produce happy feeling in people.
1. Exercise strengthens the bones,
which makes doing the daily task
easier. It helps heal major injuries.
Here are some key concepts
about physical fitness.

4. Exercise strengthens the bones,

which makes doing the daily task
easier. It helps heal major injuries.

5. Exercise helps a person lose

weight. When a person is in shape,
he/she has increased muscle mass.
Since muscle burns more calories
than fat, this means a person’s
body uses up more calories and
stores less of them as fat. Lower
body fat is also associated with a
longer lifespan.

6. Exercise helps strengthen the

heart, lungs, and immune system.
Here are some key concepts
about physical fitness.

7. Regular exercise reduces the

risks of high blood pressure,
high cholesterol, diabetes, and
some types of cancer.
8. Exercise keeps the mind
sharp, even as it improves brain
functions.
9. Being fit does not mean
possessing a muscular build.
10.Regular exercise helps a
person sleep faster, better, and
longer.
 Components of Physical Fitness

In its most general meaning, physical

fitness is a state of good physical
health. Physical fitness is to the
human body what fine-tuning is to an
engine. It enables people to perform
to their maximum potential and helps
them look and feel good. It affects
their state of mind and influences, to
some degree, their mental alertness
and emotional state.
 Components of Physical Fitness
Physical fitness involves the following components:

1. Cardiovascular endurance ­– the ability of the body to deliver oxygen

and nutrients to tissues and to remove wastes over sustained periods of
time.
2. Muscular strength and endurance – the ability of the muscle to exert
force for a brief period of time.
3. Muscular endurance —the ability of a muscle or group of muscles to
sustain repeated contractions or continue to apply force against an
inert object.
4. Flexibility —the ability of the body to move joints and use the
muscles’ full range of motion.
5. Body composition – the body in terms of lean mass (muscles, bones,
vital tissues, and organs) and fat mass. The optimal ratio of fat to lean
mass is an indication of fitness. Performing the right set of exercises
can help people get rid of body fat and increase or maintain muscle
mass.
 Benefits of Regular Physical Activities

 The health benefits of regular exercise or physical activities are hard to

ignore. The following are some ways on how exercise can help improve
your life.
1. Exercise helps control weight.
 Exercise helps prevent excess weight gain and maintain weight loss. When
you engage in a physical activity, you burn calories. The more intense the
activities, the more calories you burn. If you cannot do an actual workout,
be more active throughout the day in simple ways such as taking the stairs
instead of the elevator or walking the extra blocks instead of riding the
bus.
2. Exercise helps prevent heart diseases.
 No matter what your current weight is, being physically active helps boost
high-density lipoprotein (HDL), or good cholesterol and decrease low-
density lipoprotein (LDL) or bad cholesterol which can form plague that
can narrow the arteries and eventually lead to heart attack or stroke.
 Benefits of Regular Physical Activities

3. Exercise helps improve mood.

Regular exercise helps make you feel good; when you feel good,
you feel confident and happy.
4. Exercise helps boost energy.
Regular physical activity helps improve muscle strength and
endurance and the cardio-respiratory system. When your heart and
lungs work more efficiently, you have more energy to go about your
daily chores.
5. Exercise helps enhanced learning.
Exercise helps increase the level of brain chemicals that aid you in
learning.

As a general goal, aim for at least 30 minutes of physical activity

every day. Remember to check with your doctor before starting a
new exercise program, especially if you have any health conditions.
 
 Wellness

  Wellness
 According to the American Heritage Medical
Dictionary, wellness is “the condition of good
physical, mental, and emotional health, especially
when maintained by an appropriate diet, exercise,
and other lifestyle modifications.”
 It is further defined by the Mosby’s Medical
Dictionary as “a dynamic state of health in which an
individual progresses toward a higher level of
functioning, achieving an optimum balance between
internal and external environments.”
 Wellness is an expanded idea of health and health
and wellness are terms that mean the ability to live
life fully with vitality and meaning.
 
 Six Dimensions of Wellness

 Wellness is a dynamic process of change

and growth. Fahey et.al (2001) gave the
following dimensions of wellness.
1. Physical wellness is developed through
the combination of beneficial physical
activity/ exercise and healthy eating
habits and lifestyle. It builds up muscular
strength and endurance, cardiovascular
strength and endurance, and flexibility.
 
 Six Dimensions of Wellness

2. Emotional wellness is rooted in how you accept

and manage your feelings, understand your
limitations, navigate through stressful situations,
and maintain healthy relationships. This includes
the degree to which you feel positive and
enthusiastic about yourself and your life. It is
better to be aware of and accept your feelings than
to deny them. It is better to be optimistic than to
be pessimistic in your approach in life.
3. Intellectual wellness emanates from one’s
creative, stimulating, growth-oriented activities
that lead to learning new skills and sharing them
with others.
 Six Dimensions of Wellness

4. Spiritual wellness is rooted in the understanding that

humans are spiritual beings. Spiritually is not the same
as religion. Some people can belong to a religion and
not have a very-developed spirituality. Spirituality
pertains to the ultimate meaning and purpose of life
that each individual needs to find and thus define a
value system to operate within. Spiritual wellness is
achieved as each person’s actions become more
consistent with his/her values and belief systems. It is
better to live each day in a way that is consistent with
your values and beliefs than to do otherwise and feel
untrue to yourself.
 Six Dimensions of Wellness

5. Social wellness involves contributing to

one’s environment and community. It
emphasizes the interdependence between
others and nature and an awareness of
your importance in society as well as your
impact on multiple environments. It is
better to contribute to the common
welfare of the community than to think
only of yourself. It is better to live in
harmony with others and your environment
than to live in conflict with them.
 Six Dimensions of Wellness

6. Environmental wellness encompasses

how you care for the environment, create
environments that are free from violence
and the threat of violence, and live in an
environment that is safe for you
physically and emotionally.
 In this dimension of wellness, you
actively take responsibility for your
personal well-being and that of the
environment.
 Behaviors that Contribute to Wellness

 The lifestyle of an individual is a personal choice that

influences the quality of life. A healthy lifestyle helps avoid
diseases and hence keep you strong and fit. The most
important behavior and habits that contribute to a healthy
lifestyle are the following.
1. Be physically active. The human body is designed to work
best when it is active. When you care more for your body,
bones, heart, and lungs, the stronger and more fit they
become.
2. Choose a healthy diet. A common person’s daily food intake
is usually too high in calories, unhealthy fats, and added
sugars, and too low in fiber, complex carbohydrates, fruits,
and vegetables. This kind of diet is linked to a number of
major diseases, including heart disease, high blood pressure,
type 2 diabetes, and certain kinds of cancer. A healthy diet
promotes wellness and provides necessary and sufficient
energy.
 Behaviors that Contribute to Wellness

3. Maintain a healthy body weight. Obesity is associated with a number of

disabling and potentially fatal conditions and diseases like heart disease, cancer,
and diabetes. Diabetes is a chronic and debilitating disease that affects how the
body turns food into energy. Normally, the food is converted into glucose and
stored and used by the body.
 The circulating insulin hormone stimulates the uptake of sugar by the body’s
cell. With diabetes something goes awry. The pancreas either stops producing
insulin completely for the type 1 diabetes or the body develops insulin
resistance, a condition wherein the body’s cells do not respond to insulin for
the type 2 diabetes. Either way, concentration of sugar in the blood shoots up.
 According to the Food and Nutrition Research Institute, four out of 100 adults
aged 20 years old and above have diabetes with an increasing prevalence of the
disease after the age of 40.
 Advancing age is cited as a risk factor for diabetes. The Philippines Diabetes
Association reveals that the blood sugar level among Filipinos increase after the
age of 40.
 In the Philippines, diabetes is ranked among the top 10 killer diseases due to its
many complications. People with diabetes face the risk of having a heart attack
or stroke.
 Behaviors that Contribute to Wellness

4. Manage stress effectively. Many people cope with

stress by eating, drinking, or smoking too much.
Others do not deal with it at all. In the short-term,
inappropriate stress management can lead to fatigue,
sleep disturbances, and other unpleasant symptoms.
Over longer periods of time, poor management of
stress can lead to less efficient functioning of the
immune systems and increased susceptibility to
disease. There are effective ways to handle stress and
they should form an important part of a healthy
lifestyle
 Behaviors that Contribute to Wellness

5. Prevent drug abuse through the following means:

a. Maintain good physical and mental health.
b. Use drugs as directed by the physician. Most drugs are beneficial when used
under
medical advice or supervision.
c. Understand, accept, and respect your individual capacity or ability.
d. Develop your potential. Engage in wholesome, productive, and fulfilling
activities.
e. Learn to relate effectively to those who can communicate their problems
freely.
f. Learn to cope with problems and other stresses without resorting to drug
abuse.
g. Seek professional help if you feel that you cannot cope with the problems
that you encounter.
h. Develop strong moral and spiritual foundation.
6. Protect yourself from disease and injury through lifestyle modifications and
management.
 
 Conclusion

  Changing an unhealthy habit is harder than it looks.

When you embark on a behavior change plan, it may
seem like too much work at first. But as you make
progress you will gain confidence in your ability to take
charge of your life. You will also experience the benefits
of wellness—more energy, greater vitality, deeper
feelings of appreciation and curiosity, and a higher and
better quality of life.
THANK YOU FOR LISTENING
ATTENTIVELY

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