Lesson 2

Fitness and Health

Physical Fitness- one of the aspects of total

health.

The development of your physical fitness follows a sequential and logical pattern. When you were in the elementary grade, your natural vitality and normal growth development were enhanced through exposure to a variety of vigorous activities such as mobility exercises, gymnastics, running and other active games. A person who is physically fit possesses strength, power and endurance. He works very efficiently with a minimum waste of energy. He is free from diseases.

Now as a high school student, you are given opportunities to continue improving and maintaining good levels of fitness. You should participate actively in regular, enjoyable and vigorous activities that will improve your strength and flexibility. Other activities like distance runs, active games and sports will improve your aerobic endurance.

Before you perform the physical activities that would enhance your fitness, you should know the facts derived from fitness. The following are the components of physical and sports fitness that you should identify and develop.

You should also have a knowledge of the following components. These will be your basis for the exercise and activities that will be planned in preparing your personal fitness program to enhance your strengths and improve weaknesses.

A. Physical Fitness

1. Body Composition

Body Mass Index (BMI) is a common means of measuring overweight and obesity in humans.

This is the ratio or amount of body fat in a person compared with their lean body mass.

BMI =

meters2in Height

kilogramsin Weight

2. Cardiorespiratory (physiological) fitness

This is the ability of the heart and lung system to work together to deliver oxygen to the working muscles and sustain energy for a longer period of time.

3. Muscular Fitness

- under this are strength and power.Strength - it is how the muscles or muscle groups are able to exert maximum force against a resistance.

Power - it is a combination of speed and strength and the ability to release maximum force very quickly. If you get a high performance in this, you will be a potential high jumper, discus thrower or sprinter.

High Jumper

Discus Thrower

4. Flexibility Fitness

This is the ability of the muscles to perform a wide range of motions without injury.

B. Sports Fitness•Speed - the ability to perform a

movement or run a distance in a short period of time.

•Agility - the ability to move quickly in different directions.

•Balance - the ability to remain in good position even in motion. If you have a high level of balance, then you will be a potential gymnast.

B. Sports Fitness

•Reaction time - the amount of time to make a physical response in time of need.

•Coordination - the linking of the senses such as sight and hearing to produce smooth, quick and efficient control of movement of the body during performance of physical acts.

Factors Affecting Fitness and Health

1. Age

Anyone of any age can be considered fit, but age also affects strength, speed and endurance. As we grow older, physical efficiency declines. At an early adulthood, speed is at its optimum. While at late 20's, we are at our strongest, and in our later life, endurance is most evident.

Without hampering our health, we have to find ways to maximize our potentials.

2. Gender

Men are generally stonger and faster than women. Men are about 30% to 50% stronger than women on the basis of absolute force extended.

3. Health

Sometimes, fitness and health does not go together. It is possible to be ill and not be aware of it. Physical and mental well-being contribute to overall fitness. If we want to be healthy, we have to perform satisfactory exercise patterns.

Being overweight or underweight reduces our levels of fitness.

4. Exercise

Regular exercises makes our body fit. Without it, our muscles and joints lose flexibility. Our bodies cannot burn calories efficiently to control weight and body function. Our sleep patterns suffer too.

Dr. Powers' 12 tips for weight control through

his 12 good eating habits are the

following:

1. Eat whole food rather than processed foods.

2. Stock up on carbohydrates and cut down on fats.

3. Eat fruits in whole rather than in juice

form.

4. Avoid salt.

5. Avoid alcohol.

6. Reverse eating habits.

7. Take vitamins.

8. Eat more fiber.

9. Exercise daily or regularly.

10. Reduce stress to lose weight.

11. Stock up on cushion foods.

12. Eat smaller more frequent meals to keep your body from storing excess calories or fat.

Check-Up Test ½ crosswise

• 1. Give at least four reasons why a person should be physically fit.

• 2. What is the importance of knowing your body mass index before starting a physical fitness program?

• 3. How will you combat bad cholesterol in your body?

• 4. Analyze the result of your physical fitness tests by comparing your records from list to third year.

Group Two :)

IV - Einstein