PATHFIT 1

Physical fitness is a state of health and well-being and, more

specifically, the ability to perform aspects of sports, occupations,
and daily activities.
Physical fitness is generally achieved through;
1. proper nutrition
2. moderate-vigorous physical exercise,
3. sufficient rest along with a formal recovery plan.

Significance of Fitness
1. Being fit makes you active.
2. Allows you to tackle more tasks in a day
3. Boosts your energy levels and confidence in yourself.
4. Completing a certain workout challenge gives you the feeling
of satisfaction.
5. Trains your mind to have stronger willpower.

PHYSICAL ACTIVITY AND EXERCISE

Physical activity is defined as any bodily movement produced by

skeletal muscles that results in energy expenditure.
Physical activity in daily life can be categorized into:
1. Occupational
2. Sports
3. Conditioning
4. Household
5. other activities.

Exercise is a subcategory of physical activity that is planned,

structured, repetitive, and purposefully focused on improvement or
maintenance of one or more components of physical fitness.
Physical activity is any bodily movement produced by skeletal
muscles that require energy expenditure.

BENEFITS OF PHYSICAL ACTIVITY

physical activity can help keep your thinking, learning, and
judgment skills sharp as you age. It can also reduce your risk of
depression and anxiety

BENEFITS OF PHYSICAL ACTIVITY

1. Protects You From Cardiovascular Disease

2. Aids Weight Loss
3. Reduces The Risk Of Type 2 Diabetes
4. Strengthens Muscles And Bones
5. Reduces Stress
6. Effective Treatment For Depression And Anxiety
7. Lowers High Blood Pressure
8. Reduces Risk Of Cancer
9. Improves Digestion
10. Boosts Brain Function And Memory
11. Reduces Low Back Pain
12. Strengthens The Lungs
13. Improves Sleep Quality
14. Increases Flexibility
15. Increase Your Energy Levels
16. Boosts Confidence Level
17. Improves Balance And Posture
18. Improve Skin Health
19. Increases Your Lifespan

WAYS IN STREGHTENING YOUR IMMUNE SYSTEM

1. Stay up-to-date on recommended vaccines. A strong immune system means
taking advantage of the best leg up we have to protect ourselves from harmful
illnesses: vaccines. ...
2. Maintain a healthy diet
3. Exercise regularly
4. Hydrate
5. Get plenty of sleep
6. Minimize stress

Self Testing for Health-Related Physical Fitness

1. body composition
2. Flexibility
3. muscular strength
4. muscular endurance
5. cardiorespiratory endurance.

Self Testing for skill-Related Physical Fitness

1. Power
2. Speed
3. Agility
4. Coordination
5. Balance
6. reaction time

PHYSICAL SELF-TESTING ACTIVITY

Self-testing activities are activities that are done to check an individual's physical
fitness. It checks a person's strengths and weaknesses in his/her physical capabilities.
It includes all locomotor movements and non-locomotor movements. Locomotor
movements:- Walking, Jumping, skipping, running, rowing,

DIMENSION OF WELLNESS
1.PHYSICAL WELLNESS
Physical wellness encompasses a variety of healthy behaviors including adequate
exercise, proper nutrition and abstaining from harmful habits such as drug use and
alcohol abuse. It means learning about and identifying symptoms of disease, getting
regular medical checkups, and protecting yourself from injuries and harm.

2.MENTAL WELLNESS
is a lifelong process and a proactive strategy to strengthen our mental, emotional,
social, and psychological resources.
 MENTAL-It helps determine how we handle stress, relate to others, and make
healthy choices. Mental health is important at every stage of life, from
childhood and adolescence through adulthood.
EMOTIONAL-Emotional health is about how we think and feel. It is about our
sense of wellbeing, our ability to cope with life events and how we
acknowledge our own emotions as well as those of others.
SOCIAL- Social health can be defined as our ability to interact and form
meaningful relationships with others. It also relates to how comfortably we
can adapt in social situations.
PSYCHOLOGICAL-Psychological health is the sum of how we think, feel, relate,
and exist in our day-to-day lives.

3.SOCIAL WELLNESS
Social wellness refers to the relationships we have and how we interact with
others. Our relationships can offer support during difficult times. Social
wellness involves building healthy, nurturing, and supportive relationships.
A. Healthy relationships involve honesty, trust, respect and open
communication between partners and they take effort and compromise from
both people. There is no imbalance of power. Partners respect each other's
independence, can make their own decisions without fear of retribution or
retaliation, and share decisions.
B.Nurturing relationship often includes: Feeling included and experiencing a
sense of belonging. Assisting others to feel wanted. Contributing to the well-
being of others. Staying in good communication with others.
C.A supportive relationship is a relationship which brings mutual benefit to
both parties helping them to cope with the tough times and maximize the
good times. Simply put, a supportive relationship enables you to achieve
more than you ever could on your own.

4. SPIRITUAL WELLNESS
is defined as expanding a sense of purpose and meaning in life, including
one's morals and ethics.
It may or may not involve religious activities. Spirituality can help you deal
with stress by giving you a sense of peace, purpose, and forgiveness.
Many of the behaviors associated with overall wellness are key components
of spiritual wellness. Examples include volunteering, being positive and
optimistic, contributing to society, connecting with others, feeling a sense of
belonging and practicing self-care.

5. EMOTIONAL WELLNESS is the ability to successfully handle life’s

stresses and adapt to change and difficult times.
-Having the ability to talk with someone about your emotional concerns and
share your feelings with others.
-Saying "no" when you need to without feeling guilty.
-Feeling content most of the time.
 -Feeling you have a strong support network, people in your life that care about
you.
-Being able to relax.
Emotional health is an important part of your overall health. People who are
emotionally healthy are in control of their thoughts, feelings, and behaviors.
They're able to cope with life's challenges. They can keep problems in
perspective and bounce back from setbacks.
6. INTELLECTUAL WELLNESS
recognizes creative abilities and encourages us to find ways to expand our
knowledge and skills. Intellectual wellness can be developed through personal
and professional development, cultural involvement, community involvement
and personal hobbies.
Write down your thoughts, keep a daily journal of activities and events, or begin
recording stories from your life. This is a wonderful way to engage your mind and
express yourself. 3. Play brain games. Grab a pencil and try your hand at Sudoku
or a crossword puzzle.
Intellectual recreation is a type of recreation in which an individual engages in
different creative activities which stimulate the functions of the brain. Such
activities include chess, sudoku, crosswords, puzzles, learning music or a new
language, journal writing, hidden object games etc. to name a few.

7. FINANCIAL WELLNESS
Financial wellness is a state of being in which you can fully meet your current and
future financial obligations while feeling secure in your financial future and
making choices that allow you to enjoy life, according to the U.S. Consumer
Financial Protection Bureau.
Many financial experts agree that financial health includes four key
components: Spend, Save, Borrow, and Plan. It is crucial that you actively work
on improving the health of each one. If you are unsatisfied with your finances,
here are some valuable tips to strengthen the 4 pillars of financial health.
8. ENVIRONMENTAL WELLNESS
Environmental wellness is having good health by occupying pleasant, stimulating
environments that support well-being. It promotes interaction with nature and
also creating an enjoyable personal environment.
Environmental wellness also includes having respect for and awareness of your
surroundings and playing an active role in your community.
This involves establishing a sustainable lifestyle, protecting natural resources,
and eliminating pollutants and excessive waste. Environmental wellness also
includes having respect for and awareness of your surroundings and playing an
active role in your community.
Air, water, climate, soil, natural vegetation and landforms are all environmental
factors. By definition, the environmental factors affect everyday living, and play a
key role in bringing health differences across the geographic areas.
PHYSICAL ACTIVITY AND EXERCISE
Physical activity is defined as any voluntary bodily movement produced by skeletal
muscles that requires energy expenditure. Physical activity encompasses all
activities, at any intensity, performed during any time of day or night. It includes
both exercise and incidental activity integrated into daily routine.

Physical activity in daily life can be categorized into occupational, sports,

conditioning, household, or other activities.

Exercise is a subset of physical activity that is planned, structured, and

repetitive and has as a final or an intermediate objective the improvement or
maintenance of physical fitness.

BENEFITS OF PHYSICAL ACTIVITY

1. Protects You From Cardiovascular Disease

2. Aids Weight Loss
3. Reduces The Risk Of Type 2 Diabetes
4. Strengthens Muscles And Bones
5. Reduces Stress
6. Effective Treatment For Depression And Anxiety
7. Lowers High Blood Pressure
8. Reduces Risk Of Cancer
9. Improves Digestion
10. Boosts Brain Function And Memory
11. Reduces Low Back Pain
12. Strengthens The Lungs
13. Improves Sleep Quality
14. Increases Flexibility
15. Increase Your Energy Levels
16. Boosts Confidence Level
17. Improves Balance And Posture
18. Improve Skin Health
19. Increases Your Lifespan
 Physical Fitness Test Tips
 Get a good night’s sleep before the day of the physical fitness test.
 Eat a good evening meal and drink lots of liquids (NO ALCOHOL).
 Eat a good breakfast if you have at least 3-4 hours before the test. If not, drink some
water. If you drink coffee, one cup is all right but NO MORE.
 If you smoke, give it up (preferably for good) at least 12 hours prior to the physical
fitness test.
 Let out air when you come up in the sit-up and breath in when you do down.
Remember to keep breathing while you hold your planks. Never hold your breath!
 While running, breath naturally and deeply! DO NOT take quick, shallow breaths.
 If you have a break between events, walk around; DO NOT lie down. Lying down or
remaining inactive may make your next event HARDER. By walking around, your
body will recover more rapidly.
 As in any competition, tell yourself that you are a winner, that you CAN do it, and
that you CAN do better than ever!
FLEXIBILITY
Flexibility is the ability of a joint or series of joints to move through an unrestricted,
pain free range of motion. Although flexibility varies widely from person to person,
minimum ranges are necessary for maintaining joint and total body health.
 Forward Lunges
 Side Lunges
 Cross-Over
 Standing Quad Stretch
 Seat Straddle Lotus
 Seat Side Straddle
 Seat Stretch
 Knees to Chest

MUSCULAR FITNESS
Muscle fitness means having muscles that can lift heavier objects or muscles that will
work longer before becoming exhausted. Muscle fitness improves when a person
does activities that build or maintain muscles (strength) or that increase how long a
person can use their muscles (endurance).

Examples of exercises that develop muscular strength and power include resistance
training, such as weightlifting, body-weight exercises, and resistance band exercises.
Running, cycling, and climbing hills are also options.

CARDIORESPIRATORY FITNESS
is defined as a component of physiologic fitness that relates to the ability of the
circulatory and respiratory systems to supply oxygen during sustained physical
activity.
Cardiorespiratory fitness (CRF) refers to the capacity of the circulatory and
respiratory systems to supply oxygen to skeletal muscle mitochondria for energy
production needed during physical activity.
When you do regular cardiorespiratory exercise, your lungs, heart and circulatory
system work more effectively to deliver oxygen-rich blood to the muscles of your
body. There are a wide range of activities you can choose from for this exercise,
including biking, running, swimming, dancing and circuit training.
Aerobic and anaerobic exercises are two types of exercise that differ based on the
intensity, interval and types of muscle fibers incorporated. In this article, we aim to
further elaborate on these two categories of physical exercise and to help decipher
which provides the most effective means of promoting CV health.

Physical Activity Pyramid

is similar to the food pyramid, with the bottom containing the largest and most
important activities for healthy daily living and the top tier containing the least
beneficial activities, or the things you should do sparingly.