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refers to your body systems

capacity to function effectively
together to allow you to be
healthy and perform daily living
activities.
According to the MIT Medical
Center for Health Promotion
and Wellness (n.d.), “physical
fitness is to the human body
what fine-tuning is to an
engine.”
Physical fitness involves the
performance of the heart and lungs
and the muscles of the body. And,
since what we do with our bodies
also affects what we can do with
our minds, fitness influences to
some degree qualities such as
mental alertness and emotional
stability.
 Energy to do what is important to you and to be more
productive.
 Stamina and positive outlook to handle the mental
challenges and emotional ups and downs of everyday
life and deal with stress.
 Reduced risk for many health problems, such as heart
disease, cancer, diabetes, and osteoporosis.
 The chance to look and feel your best.
 Physical strength and endurance to accomplish physical
challenges.
 A better chance for a higher quality of life and
perhaps a longer life, too.
Looking fit does not
automatically mean being fit.
Given the many aspects of
health and wellness, it is
important to see physical
fitness from a more holistic
perspective.
When you follow your physical
fitness program, it’s important to
remember that health is an
individual attribute that varies
from person to person. Age, sex,
heredity, lifestyle patterns,
exercise, and eating habits are
some of the factors that influence
it.
There is nothing you can do
about the first three
factors, but it’s within your
control to modify and
improve the other factors if
only you desire so.
It is easier to understand physical
fitness by analyzing its components
or parts. Health-related fitness is
fitness programs that are
prescribed to improve the general
health of the individual. The five
components of physical fitness
related to health include:
the lungs, heart, and blood vessels’ capacity to supply
the cells with enough quantities of oxygen to meet
the demands of sustained physical exercise

the capacity of the muscle to exercise

force continuously over time
the ability of a muscle to exert
minimum force against resistance

the fat and nonfat components of the

human body, which are important in
assessing recommended body weight
the ability of the joint to move
freely through its full range of
motion
Health-related fitness
standards are the lowest
fitness requirements for
keeping good health, reducing
the risk of chronic illnesses, and
decreasing muscular-skeletal
injuries.
In contrast, motor-
skill-related fitness
are fitness programs
that are used to
improve athletic ability.
the capacity to rapidly and efficiently move and
change the body’s direction and position while under
control.

the power to stand upright or remain in control

of body movements, whether stable or moving
the ability to effectively and efficiently
control two or more body parts

the capacity to apply full power in a short time

as possible
the ability to respond rapidly to stimuli

the capacity to move rapidly across the ground

or grab or throw the legs and arms instantly
It is the act of consistently
practicing healthy habits to
achieve better physical and
mental health results, so you
prosper while living, rather
than just living.
According to the World
health Organization,
wellness is “a state of
complete physical, mental,
and social well-being, and not
merely the absence of
disease or infirmity.”
Similarly, the National
Wellness Institute
defines wellness as “a
conscious, self-directed
and evolving process of
achieving full potential.”
Maintaining an optimal level
of wellness is utterly
essential to a better quality
of life. Wellness matters as
everything we do and every
emotion we feel is connected
to our well-being.
1. Emotional Wellness
2. Environmental Wellness
3. Financial Wellness
4. Intellectual Wellness
5. Occupational Wellness
6. Physical Wellness
7. Sexual Wellness
8. Social Wellness
9. Spiritual Wellness
This dimension is about
understanding your
feelings, coping with
problems and stress
effectively.
This dimension helps us to
live in harmony with our
surroundings by doing
something to preserve it.
This relates to the
process of learning how to
handle your financial
expenses effectively.
This involves keeping an
open mind as you come
across new ideas and
improving your knowledge
further.
This dimension of wellness
encourages personal
fulfillment and enrichment
of one’s life through work.
This relates to keeping
a safe body and finding
treatment when
appropriate.
This applies to the individual’s
active involvement in his or
her life by discussing the
various issues surrounding
sexuality and sexual health.
This refers to the
relationships we have
and how we interact
with others.
This helps you to develop a
set of spiritual values that
will help you achieve
purpose and meaning.
It is important to note
that each dimension of
wellness is interconnected
with another, and is
equally important in
pursuing optimum health.
The following are the key principles to keep in
mind while creating a fitness program:
1. Specificity
The training must be customized to the needs
of the sport in order to improve fitness in the
affected body parts.
2. Overload
Only by training more than usual can fitness
be enhanced. You must exert considerable
effort.
3. Progression
Start slowly then gradually increase the
amount of exercise you perform, while
maintaining overloading.
4. Reversibility
Any adaptation that occurs as a result of
exercise will be reversed when you cease
training. You will lose fitness if you take a
break or do not workout frequently enough.
Use the FITT Principles to add detail
to your fitness program planning:
Frequency: decide how often you would
like to train
Intensity: choose how hard you want to
work out
Time: choose how long you will train
Type: choose which training techniques
to employ
provides the building blocks
of the body, and not just for
muscle. Every cell, from bone
to skin to hair, contains
protein.
While meat, fish, and eggs are good sources
of essential amino acids, you can also get
protein from plant sources like beans, soy,
nuts, and some grains. Exactly how much
protein you need daily depends on a variety
of factors including how active you are, and
your age.
are a type of nutrient that
you get from your diet. It is
essential to eat some fats,
though it is also harmful to
eat too much.
The fats you eat give your
body energy that it needs to
work properly.
The most famous unsaturated fats are omega-3
and omega-6 fatty acids. Unsaturated fats are
important for your body as they provide
essential fatty acids your body can’t make. You
can find these healthy fats in nuts, seeds, fish,
and vegetable oils (like olive, avocado, and
flaxseed). Avoid trans fats and limit your intake
of saturated animal-based fats like butter,
cheese, red meat, and ice cream.
are vital for warding off disease and
staying healthy. The body needs these
micronutrients to support its
functions. There are 13 essential
vitamins that the body needs to
function properly, including vitamins A,
C, B6, and D
If you eat a varied, well-balanced
diet full of vegetables and fruits,
and have a normal and healthy
functioning digestive tract, you
likely don’t need to take vitamin
supplements.
help support the body. They’re
essential for many body functions,
including building strong bones and
teeth, regulating your metabolism, and
staying properly hydrated. Some of
the most common minerals are calcium,
iron, and zinc.
In addition to strengthening bones,
calcium helps with nerve signal
transmission, maintaining healthy blood
pressure, and muscle contraction and
relaxation. Iron supports your red blood
cells and hormone creation, while zinc
boosts your immune system and wound
healing.
Eating a varied diet full of fruits, vegetables,
healthy proteins and fats, and whole grains is
the best way to get enough of these six
essential nutrients plus the important category
of phytonutrients — the beneficial chemicals in
colorful plants that prevent disease. These
micronutrients and macronutrients are vital
for your body to function normally and stay
healthy.