FITNESS + WELLNESS

STEFFANY ANNE C. POBLADOR

DEFINING PHYSICAL FITNESS

Physical fitness refers to your body

system’s capacity to function
effectively together to allow you to
be healthy and perform daily
living activities. Being physically fit
means completing everyday tasks
with minimum possible effort.
 11 COMPONENTS OF PHYSICAL
FITNESS

2 components of Physical fitness

Health-related Motor skilled-related

 HEALTH-RELATED FITNESS

The five health-related components of physical fitness can be a useful

guide to help you achieve physical fitness and promote good health. They
describe five areas to focus on in your fitness journey to ensure a well-
rounded, active lifestyle.
The five areas of health-related fitness are:
1. Cardiorespiratory endurance
2. Muscular endurance
3. Muscular strength
4. Body composition
5. Flexibility
 MOTOR SKILLED RELATED FITNESS

In contrast, motor skilled related fitness are fitness programs that

used to improve athletic ability.
Skill-related fitness components consist of:

1. Agility
2. Balance
3. Coordination
4. Power
5. Reaction time
6. Speed
 DEFINING WELLNESS

Wellness is the act of consistently practicing healthy habits to achieve a

better physical and mental health results, so you prosper while living, rather
than just living.
According to The World Health Organization, wellness is “a state of
complete physical, mental and social well being, and not merely the
absence of disease or infirmity”
1. Emotional Wellness This dimension is about understanding your feelings,
coping with problems and stress effectively.

2. Environmental Wellness This dimension helps us to live in harmony with our

surroundings by doing something to preserve it

3. Financial Wellness This relates to the process of learning how to handle your
financial expenses effectively

4. Intellectual Wellness This involves keeping an open mind as you come across
new idea and improving your knowledge further
5. Occupational Wellness This dimension of wellness encourages personal fulfillment
and enrichment of one’s life through work

6. Physical Wellness This relates to keeping a safe body and finding treatment
when appropriate

7. Sexual Wellness This applies to the individuals active involvement in his or

her by discussing the various issues surrounding sexuality
and sexual health

8. Social Wellness This helps you develop a set of social values that will help
you achieve purpose and meaning

9. Spiritual Wellness This helps you develop a set of spiritual values that will help
you achieve purpose and meaning
 TRAINING CONCEPTS AND
METHODOLOGIES

Specificity
• The stresses that are applied to the body in training must be the same as
those experienced in your chosen sport or adventure. For example, if
you’re planning to really get into walking or cycling and only have a
limited amount of time to train, then you must spend time on those
disciplines and not on other sports like squash or tennis.
Overload
Overtraining is a very common problem and comes about when
you don’t get enough rest during your training schedule. This
should not be confused with overload which is the planned
exposure to an increased workload and the right amount of rest
between each session.
Without the correct amount of rest you will suffer from
overtraining. With the correct amount of increased training and the
right rest, you get overload. Overload is essential if your
performance is to improve. You do not want to get the reverse
effect – overtraining.
Progression
This is all about the need to gradually increase the workload that you put
your body through. It is essential to combine training and rest whilst at the
same time increasing the stress that the body is put through. This so-called
‘stress’ is a combination of the frequency, duration and intensity of the
workout.
Progression is all about small increments. It is not a case of doing a two
hour walk one day and a five hour walk a couple of days later. You should
only progress gradually, by around 5-10 per cent at a time. The safest
approach is to increase your weekly activity by no more than five per cent .
Reversibility

The principle of reversibility in fitness states that a

person will lose their exercise progress when they stop
exercising. The principle of reversibility can apply to
sports, cardiovascular, strength, or endurance training.
The effects of the reversibility principle can be
reversed when a person resumes training.
 ACTIVITY: DIMENSION OF WELLNESS
SCALE

Directions: Record the date at the top of the first column using the following scale to indicate the wellness rating for each
dimensions: 1 = Poor, 2= Fair, 3= Average, 4= Good, 5= Excellent. Next, write a goal that you want to accomplish before
the end of the course of each wellness dimension and list 3 specific objectives that will help you achieve each goal.
Wellness Column Date Date Date Date Date

Physical
Emotional
Social
Environmental
Mental
Spiritual
Occupational
Financial
Sexual
 GOALS

• Physical Wellness Goal

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• Emotional Wellness Goal
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• Social Wellness Goal
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• Environmental Wellness Goal
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• Mental Wellness Goal
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• Spiritual Wellness Goal
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• Occupational Wellness Goal
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• Financial Wellness Goal
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• Sexual Wellness Goal
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