Pathfit

• Dimensions of health

  • Physical
  • Emotional
  • Social
  • Spiritual
  • Mental
• Physical health


  • Perfect functioning of the body in which organ is working in harmony with the maximum capacity
  • Achieved by exercise, health diet, adequate rest and sleep and no smoking or alcohol intake
• Decline in physical health

  Can result in a decline in other forms of health
• Mental health


  • Affects how we think, feel, and act
  • Helps determine how we handle stress, relate to others, and make choices
  • Important at every stage of life
• Mental illness (depression)


  • Poor nutrition
  • Poor hygiene
  • Decreased in immune system
  • Prone to infection
  • Physical illness
• Social health


  • Ability to make and maintain meaningful relationships with others
  • Includes not only having relationships but behaving appropriately within them and maintaining socially acceptable standards
• Bad social life


  • Can lead a person to question their purpose in life or feel isolated and unwanted
  • Such feelings can demotivate people from physical activity and lead them towards depression
• Spiritual health


  • Relates to our sense of overall purpose in life
  • Spiritual health will very easily affect emotional and mental health
  • People who are spiritual meet together regularly around their spiritual purpose, which helps to improve their social health
• Emotional health


  • Refers to how a person is able to manage their thoughts, feelings, and emotions through the ups and downs of life
  • Someone with good emotional health and emotional wellness is aware of their emotions and has strategies to deal with both everyday situations and traumatic experiences
• Good emotional health

  Affects the other dimensions of health as a person with a good self esteem is more confident in social settings, makes friends quickly and often performs better in physical activity
• Physical activity


  Any movement of the body that requires energy expenditure, including any motion you do through the day excluding sitting still or lying down
• Mission and vision to increase physical activity

  1. Accumulate 30 minutes of walking on five or more days of the week

  2. Plan active weekends

  3. Take stairs instead of the elevator

  4. Get up from your desk throughout the day to stretch and walk

  5. Walk instead of drive your car short distances
• Exercise


  • Physical activity that is planned, structured, and repetitive for the purpose of conditioning the body
  • Consists of cardiovascular conditioning, strength and resistance training, and flexibility
• Parts of exercise

  1. Warm up

  2. Movement/workout

  3. Cool down
• Types of exercise

  • Aerobic exercises
  • Strengthening exercises
  • Flexibility exercises
  • Balancing exercises
• Aerobic exercises


  • Some gardening activities
  • Tennis
  • Golfing (without a cart)
  • Walking
  • Dancing
  • Swimming
  • Jogging and running
  • Bicycle riding (stationary or on a path)
• Strengthening exercises


  • Heavy gardening
  • Lifting weights
  • Push-ups
  • Sit-ups
  • Working with resistance bands
• Flexibility exercises

  • Stretching
  • Yoga
  • Tai Chi or Qi Gong
  • Pilates
• Balancing exercises

  • Standing on one leg
  • Walking backwards
  • Walking on toes
  • Calf raises
  • Toe raises
• Principles of physical training

  • Overload
  • Specificity
  • Reversibility
  • Individuality
  • Recovery
• intensity, frequency, duration


  Ways to increase the overload of physical training
• Marathon runners do mostly cardiovascular endurance work
• Power lifters do low rep, high intensity weight lifts
• Swimmers exercise "swim specific muscles"
• Individuality


  Design is all about individuality, no one will ever have the same design concept, your own ideas and feelings go into your design, creativity is key, but the homeowner is the boss
• Principles of rest and recovery


  • Rest is needed to allow the body to adapt to exercise
  • Allow time for recovery after overload
  • If no rest, it could lead to overuse, injuries, fatigue and reduced performance
  • Alternate hard/easy days, day off between exercises
• Overload


  Training must be raised to a higher level than normal to create the extra demands to which your body will adapt
• Overload


  1. Increase the intensity

  2. Increase the frequency

  3. Increase the duration
• Specificity


  Training must be specific to the sport or activity, the type of fitness required and the particular muscle groups
• Reversibility


  Your general fitness level changes all the time - therefore if you stop training you will lose fitness benefits gained through training and it will be harder to maintain fitness