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1. SARAH NICOLE E. GAN PHYSICAL FITNESS and WELNESS

2. a. Define and explain aspects of Physical Fitness and Wellness, b . Discuss the 11 Components of Physical fitness Defining Wellness, c . Explain the nine Dimensions of Wellness, d . Discuss the Training Concepts and Methodologies; and e . Create a physical fitness personal plan and wellness plan for healthy living. LEARNING OUTCOMES:

3. IT REFERS TO YOUR BODY SYSTEMS’ CAPACITY TO FUNCTION EFFECTIVELY TOGETHER TO ALLOW YOU TO BE HEALTHY AND PERFORM DAILY LIVING ACTIVITIES. PHYSICAL FITNESS

4. “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." - MIT Medical Center for Health Promotion and Wellness

5. Duffy (2017) observes that when you are fit, you have: Energy to do what is important to you and to be more productive. Stamina and a positive outlook to handle the mental challenges and emotional ups and Reduced risks for many health problems, such as heart disease, cancer, diabetes, and osteoporosis. The chance to look and feel your best. Physical strength and endurance to accomplish physical challenges. A better chance for a higher quality of life and perhaps a longer life, too.

6. 11 COMPONENTS OF PHYSICAL FITNESS B. SKILL- RELATED FITNESS AGILITY BALANCE COORDINATION POWER REACTION TIME SPEED A. HEALTH- RELATED FITNESS CARDIORESPIRATORY ENDURANCE; MUSCULAR ENDURANCE; MUSCULAR STRENGTH; BODY COMPOSITION; AND FLEXIBILITY

7. HEALTH-RELATED MEANING CARDIORESPIRATORY 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 ENDURANCE The capacity of the muscle to exercise force continuously over time. MUSCULAR STRENGTH The ability of a muscle to exert maximum force against resistance.

8. HEALTH-RELATED MEANING BODY COMPOSITION The fat and nonfat components of the human body, which are important in assessing recommended body weight. FLEXIBILITY The ability of a joint to move freely through its full range of motion.

9. SKILL-RELATED MEANING AGILITY The capacity to rapidly and efficiently move and change the bodies direction and position while under control. Example: Shuttle run BALANCE The power to stand upright or remain in control of body movements, whether stable or moving. COORDINATION The ability to effectively and efficiently control two or more body parts.

10. SKILL-RELATED MEANING POWER The capacity to apply full power in as short a time as possible. Combination of Speed and Strength REACTION TIME The ability to respond rapidly to stimuli. SPEED The ability to move all or part of the body as quickly as possible. Example: Sprinting

11. 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. “wellness is a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity." – World Health Organization T he National Wellness Institute defines wellness as "a conscious, self-directed and evolving process of achieving full potential ." 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. WELLNESS

12. 9 DIMENSIONS OF WELLNESS ENVIRONMENTAL EMOTIONAL FINANCIAL OCCUPATIONAL INTELLECTUAL

13. 9 DIMENSIONS OF WELLNESS PHYSICAL SEXUAL SOCIAL SPIRITUAL

14. WELLNESS MEANING EMOTIONAL This dimension is about understanding your feelings, coping with problems and stress effectively. ENVIRONMENTAL This dimension helps us to live in harmony with our surroundings by doing something to preserve it. FINANCIAL This relates to the process of learning how to handle your financial expenses effectively.

15. DIMENSIONS MEANING INTELLECTUAL This involves keeping an open mind as you come across new ideas and improving your knowledge further. OCCUPATIONAL This dimension of wellness encourages personal fulfillment and enrichment of one's life through work. PHYSICAL This relates to keeping a safe body and finding treatment when appropriate.

16. DIMENSIONS MEANING SEXUAL This applies to the individual's active involvement in his or her life by discussing the various issues surrounding sexuality and sexual health. SOCIAL It refers to the relationships we have and how we interact with others. SPIRITUAL This helps you to develop a set of spiritual values that will help you achieve purpose and meaning.

17. SPECIFICITY The training must be customized to the needs of the sport in order to improve fitness in the affected body parts. OVERLOAD Only by training more than usual can fitness be enhanced. You must exert considerable effort. PROGRESSION Start slowly and then gradually increase the amount of exercise you perform, while maintaining overloading. 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. TRAINING CONCEPTS AND METHODOLOGIES

18. FREQUENCY Decide how often you would like to train. INTENSITY Choose how hard you want to work out. TIME Choose how long you will train. TYPE Choose which training techniques to employ. FITT PRINCIPLES