PHYSICAL

FITNESS AND
WELLNESS

Maryrose Gil Ebdani

Instructor
 Learning Outcomes

• Define and explain aspects of physical fitness and wellness.

• List several factors that impact physical fitness.
• Explain what it means to live healthy;
• Demonstrate an understanding of the benefits of physical fitness and
wellness;
• Select appropriate physical activities and perform activities and
perform them safely in order to maintain a healthy lifestyle; and
• Create a physical fitness personal plan and wellness plan for healthy
living.
Define Physical Fitness
Physical fitness refers to your
body systems’ capacity to function
effectively together to allow you to be
healthy and perform daily living
activities.
 Duffy (2017) observes that when you are fit, you have:

Energy to do what is important to The chance to look and feel

you and to be more productive. your best.

Stamina and a positive outlook to

Physical strength and
handle the mental challenges and
endurance to accomplish
emotional ups and downs of
physical challenges.
everyday life and deal with stress.

Reduced risk for many health A better chance for a higher

problems, such as heart disease, quality of life and perhaps a
cancer, diabetes, and osteoporosis. longer life, too.
 Age

Eating
Sex
habits
Factors
that affect
your health

Exercise Heredity

Lifestyle
patterns
The Eleven (11) Components of Physical Fitness

Health-related Fitness

Skill-related Fitness
 Health-related Fitness
BODY COMPOSITION
• The fat and nonfat components of the human body, which are important in assessing recommended
body weight.
FLEXIBILITY
• The ability of the joint to move freely through its full range of motion.

CARDIORESPIRATORY ENDURANCE
• The lungs, heart, and blood vessels capacity to supply the cells with enough quantities of oxygen to meet
the demands of sustained physical exercise.
MUSCULAR STRENGTH
• The ability of a muscle to exert maximum force against resistance.

MUSCULAR ENDURANCE
• The capacity of the muscle to exercise force continuously over time.
 Skill-related Fitness
• The capacity to apply full power in a short time as
POWER possible.
• The capacity to rapidly and efficiently move and change
AGILITY the body’s direction and position while under control.
• The capacity to move rapidly across the ground or grab or
SPEED throw the legs and arms instantly.
• The ability to effectively and efficiently control two or
COORDINATION more body parts.

REACTION TIME • The ability to respond rapidly to stimuli.

• The power to stand upright or remain in control of body

BALANCE movements, whether stable or moving.
Defining Wellness
Wellness is the act of
consistently practicing healthy
habits to achieve better physical and
mental health results, so you
prosper while living, rather than just
living.
 THE NINE (9) DIMENSIONS OF WELLNESS

EMOTIONAL WELLNESS
• This dimension is about understanding your feelings,
coping with problems and stress effectively.

ENVIRONMENTAL WELLNESS
• This dimension helps us to live in harmony with our
surroundings by doing something to preserve it.

FINANCIAL WELLNESS
• This relates to the process of learning how to handle
your financial expenses effectively.
 THE NINE (9) DIMENSIONS OF WELLNESS

INTELLECTUAL WELLNESS
• This involves keeping an open mind as you come
across new ideas and improving

OCCUPATIONAL WELLNESS
• This dimension of wellness encourages personal
fulfillment and enrichment of one’s life through work.

PHYSICAL WELLNESS
• This relates to keeping a safe body and finding
treatment when appropriate.
 THE NINE (9) DIMENSIONS OF WELLNESS

SEXUAL WELLNESS
• This applies to the individual’s active involvement in
his or her life by discussing the various issues
surrounding sexuality and sexual health.

SOCIAL WELLNESS
• This helps you to develop a set of spiritual values that
will help you achieve purpose and meaning.

SPIRITUAL WELLNESS
• This helps you to develop a set of spiritual values that
will help you achieve purpose and meaning.
 Identify the dimension of wellness.

1. Sit quietly for 10 minutes, focusing on your

breath and observing your thoughts and
feelings without judgment. Notice if your mind
readily wanders or experiences anxiety.

EMOTIONAL WELLNESS
 Identify the dimension of wellness.

2. Walk through your living space and assess

the presence of natural light, air
quality, clutter, and access to nature. Identify
areas for improvement.

ENVIRONMENTAL WELLNESS
 Identify the dimension of wellness.

3. Analyze a current event or personal dilemma

from different perspectives. Identify any biases
or limitations in your understanding.

INTELLECTUAL WELLNESS
 Identify the dimension of wellness.

4. Track your time distribution between

work, personal life, and leisure
activities. Identify areas of imbalance and
potential adjustments.

OCCUPATIONAL WELLNESS
 Identify the dimension of wellness.

5. Reflect on and express gratitude for the

positive aspects of your life, regardless of their
size. Evaluate your overall sense of peace and
contentment.

SPIRITUAL WELLNESS
Training Concepts and
Methodologies
 Key Principles
• The training must be customized to the needs of the
SPECIFICITY sport in order to improve fitness in the affected body
parts.
• Only by training more than usual can fitness be
OVERLOAD enhanced. You must exert considerable effort.
• Start slowly and then gradually increase the amount of
PROGRESSION exercise you perform, while maintaining overloading.
• Any adaptation that occurs as a result of exercise will
be reversed when you cease training. You will lose
REVERSIBILITY fitness if you take a break or do not workout frequently
enough.
 Identify the key principles.

1. A soccer player trains with plyometric jumps

and agility drills to improve explosiveness and
change of direction on the field.

SPECIFICITY
 Identify the key principles.

2. A weightlifter gradually increases the

weight lifted on squats from 50lbs to 60lbs
after mastering the form.

OVERLOAD
 Identify the key principles.

3. A beginner swimmer starts with freestyle

laps, then introduces backstroke and
gradually increases lap distance over time.

PROGRESSION
 Identify the key principles.

4. A tennis player takes rest days after

strenuous tournaments to allow muscles to
recover and prevent injuries.

REVERSIBILITY
 Identify the key principles.

5. A runner shortens rest periods during

interval training sessions from 2 to 1 minute to
improve cardiovascular endurance.

OVERLOAD
 FITT Principles

Decide how often you would like to train. Frequency

Choose how hard you want to work out. Intensity

Choose how long you will train. Time

Choose which training techniques to employ. Type

 Recovering from injury

The physiotherapist prescribes gentle exercises 2-3 times

a week. __________ Exercises focus on pain-free movement
rather than pushing limits. __________. Each exercise lasts 15-20
minutes. __________ Exercises focus on regaining flexibility and
range of motion. __________

Frequency Intensity Time Type

 Training for a marathon

Runner trains 5-6 days a week, incorporating rest days. __________

Alternates between long, slow runs, tempo runs, and interval training.
__________ Runs range from 30 minutes to 2 hours depending on the
day. __________ All exercises are running-related but target different
aspects of fitness. __________

Frequency Intensity Time Type

Thank you for listening
attentively
References:

 Ballecer, M., Solmerano, E., Reyes, M., & Ignacio, R. (2023).

PATHFit 2 (Exercise-Based Fitness Activities). Books Atbp.
Publishing Corp. 707 Tiaga corner Kasipagan Street