Health Optimizing

Physical Education 1

The Healthiest and Fittest ME

After going through this module, you are
expected to:
1. Self- assess health-related fitness (HRF)
status, barriers to physical
activity assessment participation and
one’s diet. PEH11FH-Ig-i-6
Lesson1
Exercise, Eat and Excel
This lesson will help you learn and understand the different
health related fitness and skill related fitness components.
This is designed to help you clearly identify the
different abilities of the body in order for you to be physically
fit. You are considered physically fit whenever you can do
series of physical activities without being or feeling
tired. Through this lesson, you will also deeply learn the value
of eating well and how it affects the entire system of your
body.
Physical Fitness as Defined
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.
Health Related Fitness
This is primarily associated with disease prevention and
functional health.
Participating in regular health-related fitness helps you
control your weight, prevents diseases and illness,
improves mood, boosts energy and promotes better
sleep.
Health Related Fitness Components
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
Skills Related Fitness Components
1. Agility – The ability to change body positions quickly and
keep the body under control when moving.
Skills Related Fitness Components

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.
Specific Components of Physical Fitness

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 taskwithout 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
Exercise according to a study by Buckworth and Dishman, is the “planned,
structured, repetitive bodily movements that someone engages in for the purpose
of improving or maintaining physical fitness or health.
Aerobic, Muscle-strengthening, and Bone-strengthening Activity
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

We understand the benefits of physical activities to our

health specially our body
but there are circumstances when we become lazy in
performing physical activities.
Below are some of the barriers that hinder us to do physical
activities:
1. Lack of time
2. Social Support
3. Lack of Energy
4. Lack of Motivation
5. Fear of Injury
6. Lack of Skill
7. High Costs and Lack of Facilities
8. Weather Conditions
Eating Habits
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.
Influences on Food Choices
There are many factors that determine what foods a person
eats. In addition to personal preferences, there are cultural,
social, religious, economic, environmental, and even political
factors.
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
Improving Your Eating Habits
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.