PATHFIT 2 REVIEWER
Physical Fitness and Wellness
 Defining Physical Fitness and Wellness
Physical Fitness refers to your body system’s capacity to function effectively together to allow you to be healthy
and perform daily living activities. Being physically fit means completing everyday tasks with the minimum
possible effort. A fit person can do school work, do duties at home, and have enough time to enjoy sports and
other leisure activities.
According to the MIT Medical Center for Health Promotion and Wellness, “physical fitness is to the human body
what fine-tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a
condition that helps us look, feel, and do our best. 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.”
Duffy (2017) observes that when you are fit, you have:
1. Energy to do what is important to you and to be more productive.
2. Stamina and a positive outlook to handle the mental challenges and emotional ups and downs of
everyday life and deal with stress.
3. Reduced risk for many health problems, such as heart disease, cancer, diabetes, and osteoporosis.
4. The chance to look and feel your best.
5. Physical strength and endurance to accomplish physical challenges.
6. A better chance for a higher quality of life and perhaps a longer life, too.
Looking fit does not automatically 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.
 11 Components of Physical Fitness
Health-Related Fitness – refers to the components of physical fitness that contribute to overall health
and well-being, including cardiovascular endurance, and body composition.
5 COMPONENTS OF HEALTH-RELATED FITNESS

Body Composition – The fat and non-fat components of the human body.

Flexibility – The ability of a joint to move freely through its full range of motion.

Cardiovascular Endurance – The lungs, heart, and blood vessels capacity to supply the cells
with enough quantities of oxygen to meet the demands of sustained physical exercise.

Muscular Strength – The ability of a muscle to exert maximum force against resistance.

Muscular Endurance – The capacity of the muscles to exercise force against resistance.
Motor-Skills Related Fitness – refers to the components of physical fitness that are associated with
movement abilities, coordination, speed, power, and reaction time. These aspects of fitness are
essential for performing various physical activities and tasks efficiently.
6 COMPONENTS OF MOTOR-SKILL RELATED FITNESS

Power – The capacity to apply full power in as short time as possible.

Agility – The capacity to rapidly and efficiently move and change the body’s direction and
position while under control.

Speed – The capacity to move rapidly across the ground or grab or throw the legs and arms
instantly.

Coordination – The ability to effectively and efficiently control two or more body parts.

Reaction Time – The ability to respond rapidly to stimuli.

Balance – The power to stand upright or remain in control of body movement, whether stable or
moving.
 Defining Wellness
Wellness 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. Our
well-being, in effect, strongly influences our behavior and emotions. It's like in a constant loop.
Thus, all of us need to reach optimal wellness to decrease tension, reduce the likelihood of
illness, and ensure positive relationships.
 THE 9 DIMENSIONS OF WELLNESS
1. Emotional wellness
- This dimension is about understanding your feelings, coping with problems and stress effectively.
2. Environmental wellness
- This dimension helps us to live in harmony with our surroundings by doing something to preserve it.
3. Financial Wellness
- This relates to the process of learning how to handle your financial expenses effectively.
4. Intellectual wellness
- This involves keeping an open mind as you come across new ideas and improving your knowledge further.
5. Occupational wellness
- This dimension of wellness encourages personal fulfillment and enrichment of one's life through work.
6. Physical wellness
- This relates to keeping a safe body and finding treatment when appropriate.
7. Sexual Wellness
- This applies to the individual's active involvement in his or her life by discussing the various issues
surrounding sexuality and sexual health.
8. Social wellness
- This helps you to develop a set of spiritual values that will help you achieve purpose and meaning.
9. Spiritual wellness
- 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.
 Training Concepts and Methodologies
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 and 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:
1. Frequency - Decide how often you would like to train.
2. Intensity - Choose how hard you want to work out.
3. Time - Choose how long you will train.
4. Type - Choose which training techniques to employ.
Components of Physical Fitness
There are seven (7) components of physical fitness, which include muscular strength and cardiovascular
endurance, which characterizes your heart and lungs' capacity to supply oxygen and nutrients efficiently and
eliminate waste products over a lengthy period of time. Muscle flexibility and muscular endurance, which define
your capacity to utilize your muscles for repeated or prolonged tasks, are also components of fitness. Fitness also
encompasses balance (the ability of the body to maintain equilibrium when moving or stationary) and speed (the
ability to move the body quickly). Your physical fitness is also represented by your body's lean mass to fat ratio.