PATHFIT
5 Key Components to a Healthy Life - Physical Activity, Good Nutrition, Stress Alleviation, Psychological Balance, Routine Check-ups
Physical Activity - regular physical exercise
Good Nutrition - balance, equal intake of food nutrients, fat, carbohydrates, etc.
Stress Alleviation - activity to release stress, lifestyle
Psychological Balance - not temporarily agitated, focused mindset
Routine Check-ups - cholesterol level and count, Blood Pressure, Blood sugar, etc.
Benefits of Regular Physical Activity/Exercise - Improved Health, Improved sense of well-being, Improved appearance, Enhanced social life, Improved stamina
Improved Health - efficiency of heart & lungs
Improved sense of well-being - more energy, less stress
Improved appearance - height loss, toned muscles, improved posture
Enhanced social life - improved self-image, opportunities to make new friends
Improved stamina - increased physical abilities, improve immunity to minor illnesses
Period of Exercise - Warm-up Exercise, Exercise proper/work out/Circulatory period, Cooling off/cool Down Exercises
Warm-up Exercise - 5 - 10 minutes (depending on intensity), Increase body temperature, Stretches and limbers up muscles, Speeds heart action
Exercise proper/work out/Circulatory period - Low intensity activities that build and increase flexibility, muscle strength, and endurance
Cooling off/cool Down Exercises - Returning blood to the heart of reoxygenation, Prevent pooling blood to the muscles.
Workout programs - Meditative Exercises, Percussive Exercises, Dance Exercises, Sports and Recreational Exercises
Meditative Exercises - Tai-chi, Kata Yoga, Plates yogalates
Percussive Exercises - Tai-chi, Kata Yoga, Plates yogalates
Dance Exercises - Aerobic, Latin American Dance, Hip-hop dance, Turbo jams, Belly dancing, Pole dancing
Sports and Recreational Exercises - Ball games, Racquet games, Cycling, Running, Trekking, Mountaineering
FITT - Frequency, Intensity, Time, Type
Frequency - how often a person exercises
Intensity - how hard a person exercises
Time - how long a person exercises (duration)
Type - what kind of exercises a person will do (mode of activity)
Food - serve as the fuel of our body it rflect on food choices or diet in a week and to see that the diet follows the food pyramid
Types of Food - Carbohydrates, Fats, Protein
Carbohydrates - Dairy, Fruit, Grains, Legumes, Starchy Vegetables, Sugary Sweets
Dairy - Milk, yogurt, and ice cream
Fruit - While fruit and fruit juice
Grains - Bread, rice, crackers, and cereal
Legumes - Beans and othe rolant-based proteins
Starchy Vegetables - Potatoes and corn
Sugary Sweets - Limit these! Soda, candy, cookies, and other desserts
Fats - Cuts of beef, Pork and lamb Dark chicken meat and poultry skin High-fat dairy foods (whole milk, butter, cheese, sour cream, ice cream) Tropical oils (palm oil, cocoa butter)
Protein - Lean chicken, lean pork Fish Lean beef Tofu, beans Lentils Low-fat yogurt Milk Cheese Nuts Eggs
The purpose of the Dietary Guidelines - to provide advice on what to eat and drink to build a healthy diet that can promote healthy growth and development, help prevent diet-related chronic disease, and meet nutrient needs.
Nutrition - is the study of how food and drink affect our bodies with special regard to the essential nutrients necessary to support human health
Macro Nutrients - include carbohydrate, protein, and fat
Micro Nutrients - are vitamins and minerals, and these are extra molecules that cells need to make energy
Importance of Good Nutrition - Decrease the chance of developing various diseases, Helps keep a healthy weight, Increases energy level, Improved skin health, Boosts Immune System
A physicals activity pyramid - is a visual guidance for people of all ages to follow for support completing physical activities. Activities are grouped in purposeful types of activities and how often they should be completed within a week length in time.
Physical Fitness - refers to the ability of your body system to work together efficiently to allow you to be healthy and perform
Factors Affecting PF - Age, Built, Stress, Gender, Lifestyle, Drug, Illness, Disability
Cardiovascular Endurance - Exercises that are done with the intention of improving one's physical health and maintaining a healthy lifestyle.
Cardiovascular Endurance - The ability of the heart lungs blood vessels and blood to work efficiently to supply the body with oxygen without undue fatigue
Muscular Strength - The ability of muscles to lift heavy weight or exert a lot of force one time
Muscular Endurance - The ability to use muscles for a long period of time without tiring
Flexibility - The ability to use your joints fully through a wide range of motion
Body Composition - The combination of all tissues that make up the body such as bones, muscles, organs, and body fat
Skill Related Fitness - Exercises that are done with the intention of improving one's physical helath and maintaining a healthy lifestyle
Speed - The ability to move all parts of the body quickly
Agility - The ability of individual to change ditection or change position and keep the body under control when moving
Balance - The state of equilibrium, is the ability to keeo your body in place, whether you're standing still (static balance) or moving (dynamic balance)
static balance - balancing while standing still
dynamic balance - balancing while moving
Coordination - Is the ability to move in a way that is smooth, accurate, and under control
Power - The ability to combine strength and speed while moving
Reaction Time - The ability to move quickly once a signal to start moving is received