A state of health and well-being and, more specifically, the ability to perform aspects of sports, occupation, and daily activities
Physical activity
Any bodilymovement that works your muscles and requires more energy than resting
Fitness
One's ability to execute dailyactivities with optimal performance, endurance, and strength with the management of disease, fatigue, and stress and reduce sedentary behaviour
FUNDAMENTALS OF FITNESS
Physical Activity – regular physical exercise
Good Nutrition – balance, equal intake of food nutrients, fat, carbo, etc.
Stress Management – activity to release stress, lifestyle
Psychological Balance – focused, mindset
Routine Check-ups – cholesterol level, BP, blood sugar, etc.
Exercise
Any bodilyactivity which aims to enhance or maintain physical fitness and overall health
BENEFITS OF REGULAR PHYSICAL ACTIVITY/EXERCISE
Improved Health (efficiency of heart and lungs)
Improved sense of well-being (more energy, less stress)
Enhanced social life (improved self-image, opportunities to make new friends)
Increased stamina (increased physical abilities, improved immunity to minor illnesses)
Training
A systematic process in which athletes improve fitness to meet the demands of their sport/activity
Types of Fitness Training
Strength training
Aerobic exercise
Flexibility
Circuit training
FITNESSPROGRAM: 5 STEPS TO GET STARTED
Measure your fitness level
Design your fitness program
Gather your equipment
Get started
Check your progress
FITT PRINCIPLE
FREQUENCY – how often you are physically active and is usually measured in days per week
INTENSITY – how hard your body is working during physical activity, and it is often described as light, moderate or vigorous
TIME – how long you spend being physically active during your daily routine
TYPE – what kind of activity you choose
PAR-Q (Physical Activity Readiness Questionnaire)
It screens for evidence of risk factors during moderate physical activity and reviews family history and disease severity
Weight Management
Maintaining your weight is very important because it is a result of metabolic responses of your body to your food intake, energy expenditure, and physiologic processes.
Energy consumption and energy expenditures play key roles in weight management
Waist to Hip Ratio
The dimensionless ratio of the circumference of the waist to that of the hips. This is calculated as waist measurement divided by hip measurement (W/H)
Body Mass Index (BMI)
A value derived from the mass and height of a person. The BMI is defined as the body mass divided by the square of the body height, and is expressed in units of kg/m², resulting from mass in kilograms and height in meters
Body Mass Index (BMI): A measure of body fat based on height and weight; BMI = kg/m^2