HEALTH & FITNESS
HEALTH Health is a state of complete physical, mental and social well being and not merely the absence of disease or infirmity (illness). In order to maintain good health one should Eat sensibly Take regular physical activity Get regular rest and sleep Limit the intake of alcohol Do not smoke tobacco or take any social drugs Improve our ability to cope with stress
MENTAL WELL BEING A person with the characteristics of good mental health would: Be relaxed and free from anxieties and tensions Be confident in their actions Have emotional control Be sensitive to others
PHYSICAL WELL-BEING A person with the characteristics of good physical health would: Be energetic Be the appropriate weight for their height Have clean and clear skin Be free from illness and disease Have fresh breath Have bright eyes Eats wisely and have a healthy appetite Exercise regularly
SOCIAL WELL-BEING A social person of well-being would Get along with others Assists others Accept responsibility and fulfil the responsibility Contribute to the development of the group/school/institution.
Fitness is the ability to meet the demands of the environment Exercise is a form of physical activity, done primarily to improve one s health and physical fitness Performance is how well a task is completed
COMPONENTS OF FITNESS Agility the ability to change the position of the body quickly without losing control Balance the ability to retain the centre of mass above the base of support Body Composition the percentage of body weight that is fat, muscle, and bone Cardiovascular Endurance the ability to exercise the whole body for long periods of time
Coordination the ability to move two or more body parts together smoothly and accurately Flexibility the range of movement at joint Muscular Endurance the ability of muscles to maintain and repeat contractions without getting tired Power the ability to perform strength exercises quickly
Reaction time the time taken between the presentation of a stimulus and the onset of movement Speed the rate at which a person is able to perform a movement or cover a distance Strength the amount of force a muscle can exert against a resistance Timing the ability to coincide movements in relation to external factors
GENERAL/HEALTH RELATED FITNESS This is the ability of your body to carry out everyday activities without excessive tiredness and still have enough energy to cope with emergencies. There are 5 aspects of general fitness Cardiovascular fitness/ stamina/ endurance Muscular Endurance Strength Flexibility Body Composition Cool Men Show Fit Bodies
BODY COMPOSITION Body Composition is the body s relative amount of body fat to fat free mass. It is divided into 2 separate types of mass: body fat and fat free mass. Body Fat is fat literally located in the body. This fat is necessary for Overall health Protects the internal organs Provides energy Regulates hormones that perform various functions in body regulation
Fat Free Mass is comprised of all the body s non fat tissues such as bone, muscles, organs and water. Ideal weight- how much of your weight is lean body mass (muscle tone) and how much is body fat.
BODY MASS INDEX Body Mass Index (BMI) is the relationship between the height and weight of an individual which directly correlates to the body fat contained within the body and can be an indicator of health risk the person faces. BMI= Body Mass in kg / [Height x Height] in meters
BODY MASS INDEX TABLE Classification BMI Score Risk Underweight Less than 18.5 Moderate Normal 18.5 24.9 Very Low Overweight 25.0 29.9 Low Obese Class 1 30.0 34.9 Moderate Obese Class 2 35.0 39.9 High Extreme Obesity Greater than 40.0 Very high
BODY BUILD Body build is the ability to carry the correct amount of body fat and muscle. There are 3 main components of body build These are: Body composition:- % of bone, fat and muscle in the body Body size:- height compared to weight Body type:- a way of describing a person s physique based on fatness linearity and muscularity
SOMATOTYPING Somatotyping is a method of body type where there are 3 extremes Endomorph: round, fat type. Mesomorph: muscular type. Ectomorph: slim, linear type.
SPECIFIC FITNESS/SKILL RELATED FITNESS This is the ability of the body to carry out tasks effectively and efficiently. There are 7 aspects to Specific Fitness: Power or explosive Strength Agility Co-ordination Reaction Time Timing Speed Balance
FITNESS TESTING Fitness Testing: is a series of measurements done to determine the health status and physical fitness of an individual. It is sometimes referred to as fitness evaluation or fitness assessment that determines an individual s baseline fitness level. Specific tests are done to assess the health and fitness goals of an individual s demands in regards to the activity they are involved.
GOALS OF FITNESS TESTING To determine current health conditions, risks or limitations To learn about past injuries or surgeries To assess current fitness level To identify fitness goals, interests and motivation for exercising To identify appropriate training options To establish methods to track progress and evaluate program success