PHYSICAL FITNESS

AND
RELATED ACTIVITIES
CHAPTER 1
COURSE LEARNING OUTCOMES

1. Demonstrate personal competence in a variety of

physical activities and movement patterns
2. Exhibit performance concepts related to skillful
movement in a variety of physical activities
3. Show evidence of active participation in all
physical activities through teamwork, cooperation,
and appreciation
Physical
Activity and
Exercise
 Abundant scientific research over the past three decades has established a
distinction between physical activity and exercise. The two terms were
defined and examples were given to ascertain their differences. Physical
activity refers to any bodily movement produced by the contraction of
skeletal muscle that increases energy expenditure above a basal (resting)
level (U.S. department of Health and Human Services [USDHHS], 2008). It
requires energy expenditure and produce progressive health benefits.
Physical activity typically requires only low to moderate intensity of effort.
Examples of physical activity include walking to and from work, taking the
stairs instead of elevators and escalators, gardening, doing households
chores, dancing, and washing the car by hand.
Exercise on the other hand is defined as a subset of physical
activity that requires planned, structured, repetitive and
purposely attempt to improve or maintain physical fitness,
physical performance or health (Kotecki, 2011). Examples of
exercise are walking, running, cycling, aerobics, swimming,
and strength training. Exercise is usually viewed as an activity
that requires high- intensity effort.
For the health and well-being of all individuals, regular physical
activity and exercise are critically important. Researches show
that people of all ages can benefit from regular physical
activity, whether they participate in dynamic exercise or
some-type of moderate healthenhancing physical activity. So
it is not true that only people who engaged themselves to
exercise improve and gain health benefits, engaging in a
physical activity can also obtain proportional benefit to health
WELLNESS
 Most people recognize that participating in fitness programs improves their
quality of life. At the end of the 20th century, however, we came to realize that
physical fitness alone was not always sufficient to lower the risk for disease and
ensure better health. For example, individuals who run 3miles (about 5km) a
day, lift weights regularly, participating in stretching exercises, and watch their
body weight might be easily classified as having good or excellent fitness.
Offsetting these good habits, however, might be risk factors, including high
blood pressure, smoking, excessive stress, drinking too much alcohol, and eating
too many foods high in saturated fat. These factors place people at risk for
cardiovascular disease and other chronic disease of which they may not be aware
of.
 Even though most people are aware of their unhealthy
behaviors, they seem satisfied with lifelong activity as they are
free from symptoms of disease or illness. They do not
contemplate change until they incur a major health problem.
Nevertheless, present lifestyle habits dictate the health and
well-being of tomorrow. Good health no longer is viewed as
simply the absence of illness. The notion of good health has
evolved considerably in the last few years and continues to
change as scientist learn more about lifestyle factors that bring
on illness and affect wellness. Furthermore, once the idea took
hold that fitness by itself would not always decrease the risk for
disease and ensure better health, health promotion programs
and the wellness concept followed.
 WELLNESS
Wellness is the integration of many different
components that expand one’s potential to live (“quality
of life”) and work effectively to make a significant
contribution to society.
SEVEN DIMENSIONS OF WELLNESS

The Seven Dimensions of Wellness Wellness has seven

dimensions: physical, emotional, social, mental, environmental,
occupational, and spiritual (see Figure. 1). These dimensions are
interrelated: one frequently affects the others. For example, a
person who is often emotionally “down” has no desire to
exercise, or attend church, and he or she may be more
susceptible to illness and disease
1. PHYSICAL
WELLNESS
Physical wellness is the dimension most commonly associated
with being healthy, it entails confidence and optimism about
one’s ability to protect physical health and take care of health
problems. Physically well individuals are physically active,
exercise regularly, eat a well-balanced diet, maintain
recommended body weight, get sufficient sleep, practice safe
sex, minimize exposure to environmental contaminants, avoid
harmful drugs (including tobacco and excessive alcohol), and
seek medical care and exams as needed . Physically well
people also exhibit good cardio respiratory endurance,
adequate muscular strength and flexibility, proper body
composition, and the ability to carry out ordinary and unusual
demands of daily life safely and effectively.
 2. EMOTIONAL WELLNESS

Emotional Wellness involves the ability to understand your own feelings, accept your limitations, and achieve
emotional stability. Furthermore, it implies the ability to express emotion appropriately, adjust to change, cope with
stress in a healthy way, and enjoy life despite its occasional disappointments and frustrations. Emotional wellness
brings with it certain stability, an ability to look both success and failure squarely is evident, and the emotionally well
person radiates the expected joy and confidence. When failures seem evident, the emotionally well person responds by
making the best circumstances and moving beyond the failure. Wellness enables you to move ahead with optimism and
energy instead of spending time and talent worrying about failures. You learn from it, identify ways to avoid it in the
future, and then go on with the business at hand.
 2. EMOTIONAL WELLNESS

Emotional wellness also involves happiness- an emotional anchor that gives meaning and joy to life.
Happiness is a long term state of mind that permeates the various facets of life and influences our
outlook. Although there is no longer simple recipe for creating happiness, researchers agree that happy
people are usually participants in some category of a supportive family unit where they feel loved.
Healthy, happy people enjoy friends, work hard at something fulfilling, get plenty of exercise, and
enjoy play and leisure time. They know how to laugh, and they laugh often. They give themselves
freely to others and seem to have found deep meaning in life.
Quality of Life

Quality of Life A term used to describe

wellness. An individual with quality of life
can enjoyably do activities of life with little or
no limitation and can function independently.
Individual quality of life requires a pleasant
and supportive community.
 2. EMOTIONAL WELLNESS

An attitude of true happiness signals freedom from the tension and depression that many people endure.
Emotionally well people are obviously subject to the same kinds of depression and unhappiness that
occasionally plague us all, but the difference lies in the ability to bounce back. Well people take minor
setbacks in stride and have the ability to enjoy life despite it all. They don’t waste energy or time
recounting the situation, wondering how they could have changed it, or dwelling on the past.
3.MENTAL WELLNESS
Mental wellness, also referred to as intellectual wellness, implies
that you can apply the things you have learned, create
opportunities to learn more, and engage your mind in lively
interaction with the world around you. When you are mentally
well, you are not intimidated by facts and figures with which you
are unfamiliar, but you are embrace the chance too learn
something new. Your confidence and enthusiasms enables you to
approach any learning situation with eagerness that leads to
success.
3.MENTAL WELLNESS

Mental wellness brings with it vision and promise. More than

anything else, mentally well people are open-minded and accepting
faults or shortcomings of others. Instead of being threatened by
people who are different from themselves, they show respect and
curiosity without feeling they have to conform. They are faithful to
their own ideas and philosophies and allow others the same
privilege. Their self-confidence guarantees that they can take their
place among others in the world without having to give up part of
themselves and without requiring others to do the same.
 4. SOCIAL WELLNESS

Social wellness, with its accompanying positive self-image, endows you with the ease and confidence to be outgoing,
friendly, and affectionate toward others. Social wellness involves a concern for oneself and also an interest in humanity
and the environment as a whole. One of the hallmarks of social wellness is the ability to relate to others and to reach out
to other people, both within one’s family and outside of it. Similar to emotional wellness, it involves being comfortable
with your emotions and thus, helps you understand and accept the emotions of others. Your own balance and sense of
self allow you to extend respect and tolerance to others. Healthy people are honest and loyal. This dimension of
wellness leads to the ability to maintain close relationships with other people.
 5. ENVIRONMENTAL WELLNESS
Environmental wellness refers to the effect that our surroundings have
on our well being. Our planet is a delicate ecosystem. And its health
depends on the continuous recycling 5 of its elements. Environmental
wellness implies a lifestyle that maximizes harmony with the earth and
takes action to protect the world around us.

Environmental threats include air pollution, chemicals, ultraviolet

radiation in the sunlight, water and food contamination, secondhand
smoke, noise, inadequate shelter, unsatisfactory work conditions, lack
of personal safety, and unhealthy relationships. Health is affected
negatively when we live in a polluted, toxic, unkind, and unsafe
environment.
 5. ENVIRONMENTAL WELLNESS
Unfortunately, a national survey of first-year college students showed that less than 20
percent were concerned about the health of the environment. To enjoy environmental
wellness, we are responsible for educating and protecting ourselves against
environmental hazards and also protecting the environment so that we, our children, and
future generations can enjoy a safe and clean environment.
Steps that you can take to live an environmentally conscious life include conserving
energy (walk to your destination or ride on public transportation, do not drive unless
absolutely necessary, turn off lights and computers when not in use); not littering and
politely asking others not to do it either; recycling as much as possible (paper, glass, cans,
plastics, cardboard); conserving paper and water (take shorter showers, don’t let the water
run while brushing your teeth); not polluting the air, water, or earth if you can avoid doing
so; not smoking; planting trees and keeping plants and shrubs alive; evaluating purchases
and conveniences based on their environmental impact; donating old clothes to Goodwill,
veterans’ groups, or other charities; and enjoying, appreciating, and spending time
outdoors in natural settings.
 6. OCCUPATIONAL WELLNESS

Occupational wellness is not tied to high salary, prestigious

position, or extravagant working conditions. Any job can
bring occupational wellness if it provides rewards that are
important to the individual. To one person, salary might be
the most important factor, whereas to another,he/she might
place much greater value on creativity. Those who are
occupationally well have their own “ideal” job, which allows
them to thrive.
 6. OCCUPATIONAL WELLNESS

People with occupational wellness face demands on the job, but they
also have some say over demands placed on them. Any job has
routine demands, but in occupational wellness, routine demands are
mixed with new, unpredictable challenges that keep a job exciting.
Occupationally well people are able to maximize their skills, and they
have the opportunity to broaden their existing skills or gain new ones.
Their occupation offers the opportunity for advancement and
recognition for achievement. Occupational wellness encourages
collaboration and interaction among coworkers, which fosters a sense
of teamwork and support.
Why should I take a fitness and wellness course or
subject?

Most people go to college to learn how to make living, but a

fitness and wellness subject will teach you how to live-how to
truly live life to its fullest potential. Some people seem to
think that success is measured by how much money they
make, making a good living will not help you unless you live
a wellness lifestyle that will allow you to enjoy what you earn.
You may want to ask yourself: Of what value is a nice income,
a beautiful home, and a solid retirement portfolio if at age of
45 I suffer a massive heart attack that will seriously limit my
physical capacity or end life itself.
 6. OCCUPATIONAL WELLNESS

People with occupational wellness face demands on the job, but they
also have some say over demands placed on them. Any job has
routine demands, but in occupational wellness, routine demands are
mixed with new, unpredictable challenges that keep a job exciting.
Occupationally well people are able to maximize their skills, and they
have the opportunity to broaden their existing skills or gain new ones.
Their occupation offers the opportunity for advancement and
recognition for achievement. Occupational wellness encourages
collaboration and interaction among coworkers, which fosters a sense
of teamwork and support.
 7. SPIRITUAL WELLNESS

Spiritual wellness provides a unifying power that

integrates all dimensions of wellness. Basic
characteristics of spiritual people include a sense of
meaning and direction in life and a relationship to higher
being. Pursuing these avenues may lead to personal
freedom, including prayer, faith, love, closeness to
others, peace, joy, fulfillment, and altruism.
 7. SPIRITUAL WELLNESS

Several studies have reported positive relationships among spiritual well-being,

emotional well-being, and satisfaction with life. People who attend church and
regularly participate in religious organizations enjoy better health, have lower
incidence of chronic diseases, handle stress more effectively, and apparently
live longer. Prayer is signpost of our spirituality, at the core of most spiritual
experiences. It is communication with a higher power. At least 200 studies have
been conducted on the effects of prayer on health. About two-thirds of these
studies have linked prayer to positive health outcomes—as long as these
prayers are offered with sincerity, humility, love, empathy, and compassion.
Some studies have shown faster healing time and fewer complications in
patients who didn’t even know they were being prayed for, compared with
patients who were not prayed for.
 7. SPIRITUAL WELLNESS
Altruism, a key attribute of spiritual people, seems to enhance health and
longevity. Studies indicate that people who regularly volunteer live longer.
Research has found that health benefits of altruism are so powerful that doing
well for others is good for oneself, especially for the immune system.
Hypokinetic Diseases or conditions Hypomeans “under” or “too little” and kinetic
means “movement” or “activity”. Thus hypokinetic means “too little activity”.
Hypokinetic disease or condition in one associated with lack of physical activity
or too little exercise. Examples include heart disease, low back pain, adult-
onset diabetes, and obesity. 7 The relationship between spirituality and
wellness is meaningful in our quest for a better quality of life. As with the other
dimensions, development of the spiritual dimension to its fullest potential
contributes to wellness. Wellness requires a balance among all of its seven
dimensions.
Hypokinetic Diseases

Hypokinetic Diseases or conditions Hypomeans “under” or

“too little” and kinetic means “movement” or “activity”. Thus
hypokinetic means “too little activity”. Hypokinetic disease or
condition in one associated with lack of physical activity or
too little exercise. Examples include heart disease, low back
pain, adult-onset diabetes, and obesity.
REALITY CHECK

Do you consciously incorporate physical

activity into your daily lifestyle? Can you
provide examples? Do you think you get
sufficient daily physical activity to maintain
good health
 ACTIVITY 1

On a scale 1-10 how will you

evaluate your wellness in terms of
seven dimensions? Justify your
answer.