Fitness and health
Warm-Up
❑ Jumping rope helps strengthen
the arms and legs. It is good
for the heart.
❑ Hula-hooping helps flatten the
stomach and therefore
reduces the waistline. Both
exercises burn calories.
Fitness
 It refers to the quality of being able and suitable to do a certain
task or demand. Fitness covers physical wellbeing, balanced
mental state, emotional stability, and spiritual soundness.
Health
 Defined as “state of complete physical mental and social
wellbeing and not nearly the absence of disease or infirmity”
(WHO 2003)
Grade 11 SHS -PE
FACTORS IN ACHIEVING
FITNESS and health
 A fit and healthy mind and body can be attained through proper
diet, regular exercise and balanced lifestyle.
 Proper diet includes Go food for energy; Grow food for bones,
muscles and teeth and Glow Foods for skin, hair and eyes. Eat
variety of fresh fruits and vegetables, whole grains, and food that
low in fat, sodium and sugar content.
Regular exercise
 Helps improve blood circulation, so that the bloodstream will be
able to continuously supply oxygen and nutrients to the vital
organs of the body.
 It also helps reduce the stress, increase energy, control weight,
and brighten your mood.
Grade 11 SHS -PE
Balanced lifestyle
 It helps to reduce the risk of diseases, and increase your chance to
live longer. It makes you feel and look good. Apart from diet and
exercise, a balanced lifestyle includes the following.
 Enough rest and sleep
 Optimistic outlook in life
 Organized and realistic priority
 Good relations with family and friends
 Various interests and hobbies that develop your intellect, talents,
and skills
 Strong determination to succeed and become responsible and
responsive society habits.
 God hygiene and healthy habits
 Holistic sets of ethics, values, and spirituality.
Apart from diet and exercise, balanced
lifestyles include the
following:
1.
2.
3.
4.
5.
6.
7.
8.
Enough rest and sleep
Optimistic outlook in life
Organized and realistic priorities
Good relations with family and
friends
Various interest and hobbies and
hobbies that develop your
intellect, talents and skills
Strong determination to succeed
and become a responsible and responsive member of society
Good hygiene and healthy habits
Holistic set ethics, values, and spirituality
Grade 11 SHS -PE
Seven dimensions of well being
Although fitness and health have their respective definitions, they
are closely interrelated. Together they pertain to wellness, the
integration of the seven dimensions of wellbeing.
 Physical wellness
 Emotional wellness
 intellectual wellness
 Social wellness
 Career wellness
 Environmental wellness
 Spiritual wellness
1) Physical wellness – refers to the health of your physical body.
2) Emotional wellness – pertains to your psychological and
emotional perspective about yourself and the world around
you.
3) Intellectual wellness – encompasses your open-mindedness
and intelligent response to stimuli, decision-making skills, and
lifelong learning.
4) Social wellness – covers your interaction and relationship with
others.
5) Career wellness – includes personal satisfaction from your
career or job and contribution as a productive member of
society.
6) Environmental wellness –relates to your responsibility to take
care of the environment.
7) Spiritual wellness – deals not only with your religious beliefs
and practices but more so with their effects on the other
dimensions of your well-being.
Grade 11 SHS -PE
FITT
FREQUENCY INTENSITY TYPE & TIME
Frequency- refers on how often you will exercise. Find a balanced
exercise that provides challenge to the body and also allows
enough time to rest and to adapt heals.
Some exercise routines must be done two to three or three to
five days each week.
Intensity – pertains to how much effort or work you will exert in
exercise.
Be careful not to overload or overstrain your body to avoid
injury or burnout.
Monitor your heart rate and resistance as your exercise.
Type- determines what kind of exercise will help you achieve your
fitness goal.
Will it be for the heart or for the muscles?
Running, cycling, and swimming are good exercises for the
heart,
While lifting weights is for the muscles.
Time- relates how long will you exercise per session.
Will it be 20, 30, or 60 minutes per routine?
Time is based on the intensity and type of exercise.
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Example of EXERCISE PLANS BASED ON FITT PRINCIPLE
FREQUENCY
4-5 times a week
INTENSITY
3 kilometers (100 meter per minute)
TYPE
For the heart; brisk walking
TIME
30 minutes (15 min.to and from)
Grade 11 SHS -PE