Heath, Fitness, and Well-Being
HEALTH: a complete state of an individual’s physical, mental, and social well-being.
FITNESS: the condition of being physically fit and healthy, enabling an individual to execute and perform daily activities.
WELLBEING: a state of being physically and mentally comfortable, happy, and healthy.
To Physical Health:
Improving cardiovascular functions and endurance
Enhances body systems
Reduces risk of acquiring illness/diseases
Reduces chances of injury
Enhances ability to execute and perform well on daily tasks
To Mental Health:
Stress Reduction
Release of endorphins and serotonin (improving mood)
Self-Regulation
Higher Self-Esteem
Productivity
To Social Health
Develops a sense of community
Increased empathy and motivation
Promotes discipline and accountability
Enables goal-setting abilities
Sedentary Lifestyle: refers to spending numerous hours per day just sitting and lying down, lacking significant physical movements one must acquire daily.
Consequences Of A Sedentary Lifestyle:
Weight Gain or Obesity
Cardiovascular Diseases
Diabetes
Poor Sleeping Routines
Low Self-Esteem
Metabolic Syndrome
Anxiety and/or Depression
Cancer
Obesity: refers to an abnormal or excessive accumulation of fat that risks one’s health.
Impact on Physical Activity And Sports Performance: It limits an individual's stamina, cardiovascular endurance, speed, flexibility, agility, and power.
On Physical Health
Increases risk of acquiring cardiovascular diseases
High Blood Pressure
Sleep Apnea
Diabetes
Cancer
On Mental Health
Loss of Confidence
Depression
On Social Health
Isolation
Somatotypes: These refer to the classification of one’s physique type and body shape.
Types Of Somatotypes And Characteristics:
Endomorph:
Physical Characteristics: Stout and round (strong bones)
Metabolic Characteristics: Slow Metabolism (often carries excess body fat)
Training Advantage: Quick to gain muscles (naturally strong)
Training Disadvantage: Difficulty in losing weight
Mesomorph: People who have the classic V shape, with narrow hips and a wedge-shaped body.
Physical Characteristics: Athletic and Muscular
Metabolic Characteristics: Fast Metabolism (easily gains and loses weight)
Training Advantage: Responds well to both resistance and aerobic training
Training Disadvantage: Requires a variety of workouts (Can be overtrained)
Ectomorph: People with naturally long and lean body types.
Physical Characteristics: Small chest, thin hips, long and lean body
Metabolic Characteristics: Fast Metabolism (slow muscle gains)
Training Advantage: Loses weight easily (naturally fit)
Training Disadvantage: Slow muscle gain
Strength And Power Sports: best suits body types who can build their body strength.
Body Type: Endomorphs
Suitable Sport: Weightlifting, bodybuilding, soccer, hockey, rugby and power sports
Aerobic Endurance Sports: best suits light muscular body types.
Body Type: Mesomorphs
Suitable Sport: Marathons, triathlons, cross-country skiing, racquet sports, hockey, golf, soccer, and figure skating.
Endurance Sports: best suits light and agile body types as they are better with thermoregulation.
Body Type: Ectomorphs
Suitable Sport: Marathons, triathlons, tennis and squash, gymnastics, ballet, and basketball.
Energy: the ability to do work. It is measured in calories (Kcal) and obtained from the food we eat.
Nutrition: a process of providing or obtaining the food necessary for health, development, and growth that promotes productivity.
Reasons for having a balanced diet: A balanced diet contains lots of different types of food to provide the suitable nutrients, vitamins, and minerals required.
Unused energy is stored as fat, which could cause obesity (particularly saturated fat)
Suitable energy can be available for activity
The body needs nutrients for energy, growth, and hydration.
The role of carbohydrates, fat, protein, and vitamins/minerals: A balanced diet contains 55–60% carbohydrate, 25–30% fat, and 15–20% protein.
Carbohydrates: the main and preferred energy source for all types of exercise, of all intensities.
Fat: also a source of energy as It provides more energy than carbohydrates but only at low-intensity
Protein: for muscle tissue growth and repair.
Vitamins and Minerals: maintaining the efficient working of the body systems and general health.
Dehydration: occurs when your body loses more fluid than you take in. An individual can prevent dehydration by a balanced water intake (hydration).
Impacts of Dehydration:
blood thickening (slows blood flow)
increases heart rate, irregular heart rhythm, heart requires to work harder
Increased body temperature (overheat)
Increased reaction time (slow response and poorer decision-making)
muscle fatigue/cramps.
.
HEALTH: a complete state of an individual’s physical, mental, and social well-being.
FITNESS: the condition of being physically fit and healthy, enabling an individual to execute and perform daily activities.
WELLBEING: a state of being physically and mentally comfortable, happy, and healthy.
To Physical Health:
Improving cardiovascular functions and endurance
Enhances body systems
Reduces risk of acquiring illness/diseases
Reduces chances of injury
Enhances ability to execute and perform well on daily tasks
To Mental Health:
Stress Reduction
Release of endorphins and serotonin (improving mood)
Self-Regulation
Higher Self-Esteem
Productivity
To Social Health
Develops a sense of community
Increased empathy and motivation
Promotes discipline and accountability
Enables goal-setting abilities
Sedentary Lifestyle: refers to spending numerous hours per day just sitting and lying down, lacking significant physical movements one must acquire daily.
Consequences Of A Sedentary Lifestyle:
Weight Gain or Obesity
Cardiovascular Diseases
Diabetes
Poor Sleeping Routines
Low Self-Esteem
Metabolic Syndrome
Anxiety and/or Depression
Cancer
Obesity: refers to an abnormal or excessive accumulation of fat that risks one’s health.
Impact on Physical Activity And Sports Performance: It limits an individual's stamina, cardiovascular endurance, speed, flexibility, agility, and power.
On Physical Health
Increases risk of acquiring cardiovascular diseases
High Blood Pressure
Sleep Apnea
Diabetes
Cancer
On Mental Health
Loss of Confidence
Depression
On Social Health
Isolation
Somatotypes: These refer to the classification of one’s physique type and body shape.
Types Of Somatotypes And Characteristics:
Endomorph:
Physical Characteristics: Stout and round (strong bones)
Metabolic Characteristics: Slow Metabolism (often carries excess body fat)
Training Advantage: Quick to gain muscles (naturally strong)
Training Disadvantage: Difficulty in losing weight
Mesomorph: People who have the classic V shape, with narrow hips and a wedge-shaped body.
Physical Characteristics: Athletic and Muscular
Metabolic Characteristics: Fast Metabolism (easily gains and loses weight)
Training Advantage: Responds well to both resistance and aerobic training
Training Disadvantage: Requires a variety of workouts (Can be overtrained)
Ectomorph: People with naturally long and lean body types.
Physical Characteristics: Small chest, thin hips, long and lean body
Metabolic Characteristics: Fast Metabolism (slow muscle gains)
Training Advantage: Loses weight easily (naturally fit)
Training Disadvantage: Slow muscle gain
Strength And Power Sports: best suits body types who can build their body strength.
Body Type: Endomorphs
Suitable Sport: Weightlifting, bodybuilding, soccer, hockey, rugby and power sports
Aerobic Endurance Sports: best suits light muscular body types.
Body Type: Mesomorphs
Suitable Sport: Marathons, triathlons, cross-country skiing, racquet sports, hockey, golf, soccer, and figure skating.
Endurance Sports: best suits light and agile body types as they are better with thermoregulation.
Body Type: Ectomorphs
Suitable Sport: Marathons, triathlons, tennis and squash, gymnastics, ballet, and basketball.
Energy: the ability to do work. It is measured in calories (Kcal) and obtained from the food we eat.
Nutrition: a process of providing or obtaining the food necessary for health, development, and growth that promotes productivity.
Reasons for having a balanced diet: A balanced diet contains lots of different types of food to provide the suitable nutrients, vitamins, and minerals required.
Unused energy is stored as fat, which could cause obesity (particularly saturated fat)
Suitable energy can be available for activity
The body needs nutrients for energy, growth, and hydration.
The role of carbohydrates, fat, protein, and vitamins/minerals: A balanced diet contains 55–60% carbohydrate, 25–30% fat, and 15–20% protein.
Carbohydrates: the main and preferred energy source for all types of exercise, of all intensities.
Fat: also a source of energy as It provides more energy than carbohydrates but only at low-intensity
Protein: for muscle tissue growth and repair.
Vitamins and Minerals: maintaining the efficient working of the body systems and general health.
Dehydration: occurs when your body loses more fluid than you take in. An individual can prevent dehydration by a balanced water intake (hydration).
Impacts of Dehydration:
blood thickening (slows blood flow)
increases heart rate, irregular heart rhythm, heart requires to work harder
Increased body temperature (overheat)
Increased reaction time (slow response and poorer decision-making)
muscle fatigue/cramps.
.