HEALTH & FITNESS

HEALTHHealth is a state of complete physical, mental and social well being and not merely the absence of disease or infirmity (illness).

In order to maintain good health one should

• Eat sensibly

• Take regular physical activity

• Get regular rest and sleep

• Limit the intake of alcohol

• Do not smoke tobacco or take any social drugs

• Improve our ability to cope with stress

MENTAL WELL BEING

A person with the characteristics of good mental health would:

• Be relaxed and free from anxieties and tensions

• Be confident in their actions

• Have emotional control

• Be sensitive to others

PHYSICAL WELL-BEING

A person with the characteristics of good physical health would:

• Be energetic

• Be the appropriate weight for their height

• Have clean and clear skin

• Be free from illness and disease

• Have fresh breath

• Have bright eyes

• Eats wisely and have a healthy appetite

• Exercise regularly

SOCIAL WELL-BEING

A social person of well-being would

• Get along with others

• Assists others

• Accept responsibility and fulfil the responsibility

• Contribute to the development of the group/school/institution.

Fitness is the ability to meet the demands of the environment

Exercise is a form of physical activity, done primarily to improve one’s health and physical fitness

Performance is how well a task is completed

COMPONENTS OF FITNESS

• Agility the ability to change the position of the body quickly without losing control

• Balance the ability to retain the centre of mass above the base of support

• Body Composition the percentage of body weight that is fat, muscle, and bone

• Cardiovascular Endurance the ability to exercise the whole body for long periods of time

• Coordination the ability to move two or more body parts together

smoothly and accurately

• Flexibility the range of movement at joint

• Muscular Endurance the ability of muscles to maintain and repeat

contractions without getting tired

• Power the ability to perform strength exercises quickly

• Reaction time the time taken between the presentation of a stimulus

and the onset of movement

• Speed the rate at which a person is able to perform a movement or

cover a distance

• Strength the amount of force a muscle can exert against a resistance

• Timing the ability to coincide movements in relation to external

factors

GENERAL/HEALTH RELATED FITNESS

This is the ability of your body to carry out everyday activities without excessive tiredness and still have enough energy to cope with emergencies.

There are 5 aspects of general fitness

• Cardiovascular fitness/ stamina/ endurance

• Muscular Endurance

• Strength

• Flexibility

• Body Composition

“Cool Men Show Fit Bodies”

BODY COMPOSITION

Body Composition is the body’s relative amount of body fat to fat free mass.

It is divided into 2 separate types of mass: body fat and fat free mass .

Body Fat is fat literally located in the body. This fat is necessary for

• Overall health

• Protects the internal organs

• Provides energy

• Regulates hormones that perform various functions in body regulation

Fat Free Mass is comprised of all the body’s non fat tissues such as bone, muscles, organs and water.

Ideal weight- how much of your weight is lean body mass (muscle tone) and how much is body fat.

BODY MASS INDEX

Body Mass Index (BMI) is the relationship between the height

and weight of an individual which directly correlates to the

body fat contained within the body and can be an indicator

of health risk the person faces.

BMI= Body Mass in kg / [Height x Height] in meters

BODY MASS INDEX TABLE

Classification BMI Score Risk

Underweight Less than 18.5 Moderate

Normal 18.5 – 24.9 Very Low

Overweight 25.0 – 29.9 Low

Obese Class 1 30.0 – 34.9 Moderate

Obese Class 2 35.0 – 39.9 High

Extreme Obesity Greater than 40.0 Very high

BODY BUILD

Body build is the ability to carry the correct amount of body fat and muscle.

There are 3 main components of body build

These are:

Body composition:- % of bone, fat and muscle in the body

Body size:- height compared to weight

Body type:- a way of describing a person’s physique based on fatness linearity and muscularity

SOMATOTYPING

Somatotyping is a method of body type where there are 3 extremes

• Endomorph: round, fat type.

• Mesomorph: muscular type.

• Ectomorph: slim, linear type.

SPECIFIC FITNESS/SKILL RELATED FITNESS

This is the ability of the body to carry out tasks effectively and efficiently.

There are 7 aspects to Specific Fitness:

• Power or explosive Strength

• Agility

• Co-ordination

• Reaction Time

• Timing

• Speed

• Balance

FITNESS TESTING

Fitness Testing: is a series of measurements done to determine the

health status and physical fitness of an individual. It is sometimes

referred to as fitness evaluation or fitness assessment that determines an

individual’s baseline fitness level. Specific tests are done to assess the

health and fitness goals of an individual’s demands in regards to the

activity they are involved.

GOALS OF FITNESS TESTING

• To determine current health conditions, risks or limitations

• To learn about past injuries or surgeries

• To assess current fitness level

• To identify fitness goals, interests and motivation for exercising

• To identify appropriate training options

• To establish methods to track progress and evaluate program success