Hope 1 - Fitness
Hope 1 - Fitness
Hope 1 - Fitness
A person who is free from illnesses and can do physical or sports activities and
still has an extra energy to do more activities is considered to be physically fit.
Physical fitness is a combination of health fitness and body fitness. Health fitness
refers to your body’s ability to fight off diseases. Body fitness, on the other hand, is
refers to the ability to do strenuous physical or sports activities without getting tired
easily. It is not enough for someone to only look good and feel good in order to be
called physically fit. An individual should also take into consideration his kind of
lifestyle including the food he takes every day because it can lead him to better health.
1. Body Composition – The combination of all the tissues that make up the body
such as bones, muscles, organs and body fat.
2. Cardiovascular Endurance – The ability of the heart, lungs, blood vessels, and
blood to work efficiently and to supply the body with oxygen.
3. Flexibility – The ability to use your joints fully through a wide range of motion.
4. Muscular Endurance – The ability to use muscles for a long period of time without
tiring.
5. Muscular Strength – The ability of the muscles to lift a heavy weight or exert a lot
of force one time.
Body Mass Index (BMI)
Formula for Computing Body Mass Index
Weight (in kilogram)
Height (in meters)2
Classification
Below 18.5 Underweight
18.5 – 24.9 Normal
25.0 – 29.9 Overweight
30.0 – Above Obese
1. Agility – The ability to change body positions quickly and keep the body under
control when moving.
2. Balance – The ability to keep the body in a steady position while standing and
moving.
3. Coordination – The ability of the body parts to work together when you perform an
activity.
4. Power – The ability to combine strength with speed while moving.
5. Reaction Time – The ability to move quickly once a signal to start moving is
received.
6. Speed – The ability to move all or a part of the body quickly.
1. Agility –The ability of the individual to change direction or position in space with
quickness and lightness of movement while maintaining dynamic balance.
2. Balance – The ability to control organic equipment neuro-muscularly; a state of
equilibrium.
3. Coordination - The ability to integrate the body parts to produce smooth motion.
4. Endurance – The ability to sustain long continued contractions where a number
of muscle groups are used; the capacity to bear or last long in a certain task
without undue fatigue.
5. Flexibility – The quality of plasticity, which gives the ability to do a wide range of
movement.
6. Organic Vigor – It refers to the soundness of the heart and lungs which contributes
to the ability to resist disease.
7. Power – The ability of the muscles to release maximum force in the shortest period
of time.
8. Speed – The ability to make successive movements of the same kind in the shortest
period of time.
9. Strength – The capacity to sustain the application of force without yielding or
breaking; the ability of the muscles to exert efforts against resistance.
Physical Activity and Exercise
Activities done by the skeletal muscles that utilize energy is called Physical
Activity. Activities you are doing at home or in school are considered to be physical
activity. It is classified into 4 domains: occupational, domestic, transportation, and
leisure time.
1. Occupational – These are the activities you do at your work place. Lifting
computers and books, going your friend’s desk or preparing lunch at the pantry.
2. Domestic – These are the activities you do at home. Washing clothes and dishes,
gardening, carpentry, baking or cleaning the house.
3. Transportation – These are the activities that involves travelling. Riding a jeepney,
tricycle, motorcycle, or bikes.
4. Leisure Time – These are the activities you do during recreational activities.
Playing, swimming, hiking or craft making.
Aerobic
Aerobic activities, also called endurance activities, are physical activities in
which people move their large muscles in a rhythmic manner for a sustained period.
Muscle-Strengthening Activity
This kind of activity, which includes resistance training and lifting weights,
causes the body’s muscles to work or hold against an applied force or weight.
Bone-Strengthening Activity
This kind of activity (sometimes called weight-bearing or weight-loading activity)
produces a force on the bones that promotes bone growth and strength.
Barriers to Physical Activities
The term eating habits (or food habits) refers to why and how people eat, which
foods they eat, and with whom they eat, as well as the ways people obtain, store, use,
and discard food. Individual, social, cultural, religious, economic, environmental, and
political factors all influence people's eating habits.
Individual Preferences.
Every individual has unique likes and dislikes concerning foods. These
preferences develop over time, and are influenced by personal experiences such as
encouragement to eat, exposure to a food, family customs and rituals, advertising, and
personal values.
Cultural Influences.
A cultural group provides guidelines regarding acceptable foods, food
combinations, eating patterns, and eating behaviors. Compliance with these guidelines
creates a sense of identity and belonging for the individual.
Social Influences.
Members of a social group depend on each other, share a common culture, and
influence each other's behaviors and values. A person's membership in particular
peer, work, or community groups impacts food behaviors.
Religious Influences.
Religious proscriptions range from a few to many, from relaxed to highly
restrictive. This will affect a follower's food choices and behaviors.
Economic Influences.
Money, values, and consumer skills all affect what a person purchases. The
price of a food, however, is not an indicator of its nutritional value. Cost is a complex
combination of a food's availability, status, and demand.
Environmental Influences.
The influence of the environment on food habits derives from a composite
of ecological and social factors. Foods that are commonly and easily grown within a
specific region frequently become a part of the local cuisine.
Political Influences.
Political factors also influence food availability and trends. Food laws and trade
agreements affect what is available within and across countries, and also affect food
prices. Food labeling laws determine what consumers know about the food they
purchase.
Eating habits are thus the result of both external factors, such as politics, and
internal factors, such as values. These habits are formed, and may change, over a
person's lifetime.
When it comes to eating, we have strong habits. Some are good (“I always eat
breakfast”), and some are not so good (“I always clean my plate”). Although many of
our eating habits were established during childhood, it doesn’t mean it’s too late to
change them.
Making sudden, radical changes to eating habits such as eating nothing but
cabbage soup, can lead to short term weight loss. However, such radical changes are
neither healthy nor a good idea, and won’t be successful in the long run. Permanently
improving your eating habits requires a thoughtful approach in which you Reflect,
Replace, and Reinforce.
REFLECT on all of your specific eating habits, both bad and good; and, your
common triggers for unhealthy eating.
REPLACE your unhealthy eating habits with healthier ones.
REINFORCE your new, healthier eating habits.
FITT PRINCIPLE
BRIEF INTRODUCTION
The FITT Principle (or formula) is a great way of monitoring your exercise
program. The acronym FITT outlines the key components, or training guidelines, for an
effective exercise program, and the initials F, I, T, T, stand for: Frequency, Intensity,
Time and Type.
Frequency: refers to the frequency of exercise undertaken or how often you
exercise.
Intensity: refers to the intensity of exercise undertaken or how hard you exercise.
Time: refers to the time you spend exercising or how long you exercise for.
Type: refers to the type of exercise undertaken or what kind of exercise you do.
Let’s take a look at each of the components in a little more detail.
Frequency
• Frequency is a key component of the FITT Principle. Remember that it’s important to know
why you’re exercising and what you want to achieve before rushing into any exercise program.
Intensity
• This is an extremely important aspect of the FITT Principle and is probably the hardest factor
to monitor. The best way to gauge the intensity of your exercise is to monitor your heart rate.
Time
• The time you spend exercising is also an important part of the FITT Principle. The time
dedicated to exercise usually depends on the type of exercise undertaken. Type • The type of exercise
you choose will have a big effect on the results you achieve. That’s why it’s important to know what you
want to gain from your efforts.
• The FITT Principle is most commonly used for cardiovascular (aerobic) training and weight loss,
although it’s also commonly used as part of strength training recommendations (see below). The
standard recommendation for cardio training is as follows.
• Type – Any exercise you can do continually, like running, walking, cycling, swimming, rowing,
stair-climber, elliptical trainer, etc.
• When the FITT Principle is used as part of strength training, the standard recommendations
are as follows.
• Frequency – 2 to 3 times per week, but NOT on consecutive days (leave 1 or 2 days rest
between each strength session).
• Intensity – The intensity of your strength training depends on the amount of weight lifted and
the sets and reps you do. Basically, the heavier the weight, the less sets and reps, while the lighter the
weight, the more sets and reps you can do.
• Time – The time you spend doing strength training will depend on the intensity of the
workout. If the intensity is extremely high, then reduce the time spent doing strength training or include
extra rest. If the intensity is low, the time spent doing strength training can be a lot longer. •
Type – The best types of strength training exercises include free weights, machine weights,
hydraulic weight machines, resistance bands and bodyweight exercises like push-ups, chin-ups and dips,
etc.
• Let’s take a look at how the FITT Principle can be applied to stretching as it relates to
improving flexibility and range of motion. Remember, stretching can be used for other activities like
warming up and cooling down, but for the purpose of this article let’s stick with stretching for improving
flexibility.
• Frequency – 5 to 7 times per week. Unlike other types of exercises, like cardio and strength
training, stretching (when done properly) is very relaxing and therapeutic, and will help you recover
from your other activities. So feel free to add stretching to your exercise program every day.
• Intensity – Slow, easy and relaxed. When the goal is to improve flexibility and range of motion
you should do your stretching at a low intensity. Move into the stretch position and as soon as you feel
deep tension within the muscle group, stop there. If it’s hurting or painful, you’ve gone too far. On a
scale of 1 to 10 aim for a tension of about 6 or 7 out of 10.
• Time – Anywhere from 15 to 60 minutes, and hold each stretch for 40 to 60 seconds.
• Type – Static, Passive and PNF. For improving range of motion and creating permanent
changes in your flexibility the best types of stretching to use are long-hold static stretching, passive (or
assisted) stretching and PNF stretching.
Aerobic Exercise
Aerobic Exercise is any physical activity that makes you sweat, causes you to
breathe harder, and gets your heart beating faster compared to when you are at
rest. Doing aerobic exercises regularly strengthens your heart and lungs and
trains your cardiovascular system to manage and deliver oxygen more quickly
and efficiently throughout your body. Aerobic exercise uses your large muscle
groups, is rhythmic in nature, and can be maintained continuously for at least
10 minutes.
Accurate measurement of exercise heart rate is crucial in monitoring exercise
intensity. In order to measure the heartbeat per minute, one must be
knowledgeable of the specific points in the body where the heartbeat can be felt.
There are four techniques in getting the heart beat per minute, and they are as
follows.
Inflammation and pain often occur after injuries to the ankle, knee, or joint.
And the well-known R.I.C.E treatment method can help reduce this swelling, relieve
pain, and promote flexibility and healing. In fact, R.I.C.E treatment is a mainstay for
sports trainers and other athletic health experts.
Rest: Immobilization prevents further injury and gives the body time to recover.
Ice: Cold reduces pain by numbing the affected area.
Compression: Pressure keeps swelling under control.
Elevation: Keeping the injured body part above the heart reduces swelling and the
associated pain and discomfort.
Aside from the injury prevention techniques mentioned above, there are also some
personal safety protocols that we need to consider before and after playing a sport or
doing moderate to vigorous physical activities. Some of the personal safety protocols
are as follows:
What to bring?
Water
Extra clothes
Towels and caps
What to do?
Prepare yourself. Know your limits so as not to overwork your body.
Overworking your body might put your life to a threat.
Drink a lot of water. Do not wait to feel thirsty. If you know have sweat a
lot already drink water immediately.
Change clothes. Do not let the wet cloth dry up in your body.
Use towel. Use towel to wipe out excessive sweating.
Remember this:
When the body does not have enough fluid needed to function normally, it is
dehydrated. This happens when lost body fluid are not replaced. Dehydration causes a
person to have a dry thirsty mouth, become fatigued, have less urine yield with dark
color, and in severe case, unconsciousness. The usual causes of dehydration are hot
weather condition, too much perspiration, high fever, diarrhea, vomiting, and
excessive exercise without taking in enough fluid. To nurse dehydration, the body will
need to replenish lost fluids and electrolytes. Drink at least eight glasses of water a
day and up to 12 glasses during summer months.
Hydration is also the soundest way to prevent dehydration. Prevention is better
than cure, and the ways to prevent dehydration include the intake of adequate fluids,
watery fruits and vegetables and avoiding hot environment.
The following are terminologies that you might experience if we opt to observe
personal safety protocols during Moderate to vigorous physical activities.
Dehydration- Dehydration happens when the fluid in your body is used or lost
more than the fluid you drink or intake. If your body does not have enough
water or fluid to do its normal functions, hence, you get dehydrated. Anyone
may become dehydrated, as to the people who are more at risk, young ones or
children and the older adults are more at risk.
Overexertion- This refers to the pressure one puts in himself or herself, too
much pressure that leads to a simple discomfort that might extend to a more
serious injury.
Hypothermia- It usually happens when the body easily loses temperature. A
person suffers hypothermia when his or her body temperature drops
below 35 degrees Celsius.
Hyperthermia-the opposite of hypothermia. It happens when the body
temperature rises up significantly beyond the normal temperature which is 37
degrees Celsius. Hyperthermia like hypothermia can threaten life too.