Health Optimizing

Physical Education
Module 1: The Healthiest
and Fittest Me
 A person who is free from illness and can do physical or sports
activities and still has an extra energy to do more activities is considered
to be physically fit. Physical fitness is a combination of health fitness and
body fitness. Health fitness refers to your body’s ability to fight off
diseases. Body fitness on the other hand, refers to the ability to do
strenuous physical or sports activities without getting tired easily. It is not
enough for someone to only look good and feel good in order to be called
physically fit. An individual should also take into consideration his kind of
lifestyle including the food he takes every day because it can lead him to
better health.
Health Related Fitness Components
1. Body Composition – the combination of all the tissues that make up the
body such as bones, muscles, organs, and body fat

2. Cardiovascular Endurance– the ability of the heart, lungs, blood vessels,

and blood to work efficiently and to supply the body with oxygen
3. Flexibility – the ability to use your joints fully through a wide range of
motion
4. Muscular Endurance – the ability to use muscles for a long period of
time without tiring
5. Muscular Strength – the ability of the muscles to lift a heavy weight or
exert a lot of force one time
Skills Related Fitness Components
1. Agility – the ability to change body positions quickly and keep the body
under control when moving
2. Balance – the ability to keep the body in a steady position while
standing and moving
3. Coordination – the ability of the body parts to work together when you
perform an activity
4. Power – the ability to combine strength with speed while moving
5. Reaction Time – the ability to move quickly once a signal to start
moving is received
6. Speed – the ability to move all or a part of the body quickly
Specific Components of Physical Fitness

1. Agility – the ability of the individual to change direction or

position in space with quickness and lightness of movement
while maintaining dynamic balance.

2. Balance – the ability to control organic equipment neuro-

muscularly; a state of equilibrium

3. Coordination – the ability to integrate the body parts to

produce smooth motion
Specific Components of Physical Fitness

4. Endurance – the ability to sustain long continued contractions

where a number of muscle groups are used; the capacity to bear
or last long in a certain task without undue fatigue

5. Flexibility – the quality of plasticity, which gives the ability to

do a wide range of movement

6. Organic Vigor – it refers to the soundness of the heart and

lungs which contributes to the ability to resist disease
Specific Components of Physical Fitness

7. Power – the ability of the muscles to release maximum force

in the shortest period of time

8. Speed – the ability to make successive movements of the

same kind in the shortest period of time

9. Strength – the capacity to sustain the application of force

without yielding or breaking; the ability of the muscles to exert
efforts against resistance
Physical Activity and Exercise
Activities done by the skeletal muscles that utilize energy is called Physical
Activity. Activities you are doing at home or in school are considered to be physical
activity. It is classified into 4 domains: occupational, domestic, transportation, and
leisure time.
1. Occupational – these are the activities you do at your work place. Lifting computers
and books, going your friend’s desk or preparing lunch at the pantry

2. Domestic – these are the activities you do at home. Washing clothes and dishes,
gardening, carpentry, baking or cleaning the house

3. Transportation – these are the activities that involves travelling, riding a jeepney,
tricycle, motorcycle, or bikes

4. Leisure Time – these are the activities you do during recreational activities. Playing,
swimming, hiking or craft making
 Exercise according to a study by Buckworth and
Dishman, is the “planned, structured, repetitive
bodily movements that someone engages in for the
purpose of improving or maintaining physical fitness
or health.
Aerobic

Aerobic activities, also called endurance

activities, are physical activities in which people
move their large muscles in a rhythmic manner for a
sustained period.
Muscle-Strengthening Activity

This kind of activity, which includes resistance

training and lifting weights, causes the body’s
muscles or hold against an applied force or weight.
Bone-Strengthening Activity

This kind of activity (sometimes called weight-

loading activity) produces a force on the bones that
promotes bone growth and strength.
Barriers to Physical Activities
We understand the benefits of physical activities to our
health specially our body but there are circumstances when we
become lazy in performing physical activities. Below are some of
the barriers that hinders us to do physical activities:

1. Lack of time 5. Fear of injury

2. Social support 6. Lack of skill
3. Lack of energy 7. High costs and
lack of facilities
4. Lack of motivation 8. Weather conditions
Eating Habits

The term eating habits (or foods habits) refers

to why and how people eat, which foods they eat,
and with whom they eat, as well as the ways people
obtain, store, use, and discard food, individual,
social, cultural, religious, economic, environmental,
and political factors all influence people’s eating
habits.
Influences of Food Choices

There are may factors that determine what

foods a person eats. In addition to personal
preferences, There are cultural, social, religious,
economic, environmental, and even political factors.
Individual Preferences

Every individual has unique likes and dislikes

concerning foods. These preferences develop over
time, and are influenced by personal experiences
such as encouragement to eat, exposure to a food,
family customs and rituals, advertising, and
personal values.
Cultural Influences

A cultural group provides guidelines regarding

acceptable foods, food combinations, eating
patterns, and eating behaviors. Compliance with
these guidelines creates a sense of identity and
belonging for an individual.
Social Influences

Members of a social group depend on each

other, share common culture, and influence each
other’s behaviors and values. A person’s
membership in particular peer work, or community
groups impacts food behaviors.
Religious Influences

Religious proscriptions range from a few to

many, from relaxed to highly restrictive. This will
affect a follower’s food choices and behaviors.
Economic Influences

Money, values, and consumer skills all affect

what a person purchases. The price of a food,
however, is not an indicator of its nutritional value.
Cost is a complex combination of a food’s
availability, status, and demand.
Environmental Influences

The influence of the environment on food

habits derives from a composite of ecological and
social factors. Foods that are commonly and easily
grown within a specific region frequently become a
part of the local cuisine.
Political Influences

Political factor also influence food availability

and trends. Food laws and trade agreements affect
what is available within and across countries, and
also affect food prices. Food labelling laws
determine what consumers know about the food
they purchase.
Improving Your Eating Habits

When it comes to eating, we have strong

habits. Some are good (“I always eat breakfast”),
and some are not so good (“I always clean my
plate”). Although many of our eating habits were
established during childhood, it doesn’t mean it’s
too late to change them.
Improving Your Eating Habits

Making sudden, radical changes to eating

habits such as eating nothing but cabbage soup, can
lead to short term weight loss. However, such
radical changes are neither healthy nor a good idea,
and won’t be successful in the long run.
Permanently improving your eating habits requires
a thoughtful approach in which you Reflect,
Replace, and Reinforce.
• REFLECT on all of your specific eating habits,
both bad and good; and, your common triggers
for unhealthy eating.
• REPLACE you unhealthy eating habits with
healthier ones.

• REINFORCE your new, healthy eating habits.