FITNESS, HEALTH, WELLNESS / COMPETENCE

THE HALLMARK OF EXCELLENCE AND THE

GATEWAY FORSUCCESS.

Lets get started (A)

Fitness Levels of fitness Components of fitness Exercise for improve fitne

ss and better performance

Essential criteria for good health

Injuries and diseases that that affects general fitness

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Lets get started (B)•Balance diet•Major contributing factors to poor health•Addictive Behavior•Stress management•Stress•Psychological signs of stress•Implication of illicit sexual practices•Injuries and diseased that affects general fitness•Preparing for start up activity.Principles of training principleMesso cycleActivitiesWeb link

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Fitness is a general state of wellbeing.

HOW FIT ARE YOU?

Are you in good health? Free from communicable and non- communicable diseases, well suited, competent, qualified and is able to perform daily

task comfortable? Return to menu

LEVELS OF FITNESS

LEVELS

CARDIOVASCULAR(HEART)

MUSCULARSKELETAL

fitness(MUSCLES & BONES)

PULMONARY(LUNGS)

Neuromuscular

fitness

Components of fitness or bio motor abilities

SKILLSTRENGTHSUPPLENESS/ FLEXIBILITYSPEEDENDURANCEBALANCE AND COORDINATIONAGILITYNB. DEVELOPING THESE COMPONENTS

WILL IMPROVE YOUR OVERALL LEVEL OF FITNESS

Exercise for improve fitness and better performance

Muscles and skeleton Organs and & system

Strengthen MUSCLES AND CONNECTIVE TISSUES

INCREASE BONE DENSITY REDUCE RISK OF INJURIES

GREATER EFFICIENCY IN BODY FUNCTION

MORE ALLERT PHYSICALLY AND MENTALLY

ESSENTIAL CRITERIA FOR GOOD HEALTH

EXERCISE, BALANCE DIET & STRESS MANAGEMENT

WHAT IS HEALTH? What is wellness?

HEALTH REFERS TO THE STATE OF BEING WELL AND FREE FROM PHYSICAL AND MENTAL ILLNESS.

GENERAL STATE OF WELLBEING WHEREBY AN INDIVIDUAL EXPERIENCE WELLNESS AND ENJOY GOOD HEALTH, HAPPINESS AND PROSPERITY.

BALANCE DIET

Consume adequate amount of food from all the food groups.

Carbohydrates - provides the body with energy Proteins - Repair body cells and tissues Vitamins - Helps to protect the body. Mineral salt - Strengthen bones and teeth. Fats - Provides the body with energy Water Help in general body metabolism.

MAJOR CONTRIBUTING FACTORS TO POOR HEALTH.

ADDICTIVE BEHAVIOUR ILLICIT SEXUAL PRACTICES LACK OF EXERCISE OR POOR TRAINING METHOD. POOR NUTRITION GENERAL LACKING OF KNOWLEDGEPoor hygiene. Improper stress management

CHECK YOURSELF

BEFORE YOU WRECK

YOURSELF

ADDICTIVE BEHAVIOURS

AN ADDICTION IS ANY BEHAVIOUR THAT IS HABITUAL, REPETITIOUS AND DIFFICULT OR IMPOSSIBLE TO CONTROL.

ADDICTION BRINGS SHORT TERM PLEASURE BUT LEADS TO LONG TERM CONSEQUENCES ON ONES HEALTH AND GENERAL WELFARE.

ADDICTIVE BEHAVIOURS ARE PROGRESSIVE AND SLOWLY EXERT POWER AND CONTROL OVER THE INDIVIDUAL.

STRESSSTRESS CAN BE CONSIDERED AS AN

AUTOMATIC PHYSICAL REACTION TO DANGER OR PERCIEVED THREAT.

STRESS IS ANY DEMAND MADE ON THE HUMAN BODY.

FACTORS THAT CREATE DEMANDS ON THE BODY ARE KNOWN AS STRESSORS.

NO HUMAN BEING IS FREE OF STRESS

Psychological signs of stress

DEPRESSIONMOOD SWINGAGRESSIVE/ABUSIVE BEHAVIOURCHANGES IN EATING, SLEEPING AND SEX

HABITS.ADDICTIONNB. EXERCISE/RECREATION, REST, RELAXATION

AND PROPER TIME MANAGEMENT ARE SIGNIFICANT FOR THE REDUCTION OF STRESS.

IMPLICATION OF ILLICIT SEXUAL PRACTISES

UNPLANNED PREGNANCY.SEXUAL TRANSMITTED DISEASESFAILURE TO ACHIEVE PERSONAL GOALS INCREASE EMOTIONAL INSTABILITYASSUMING PARENTAL RESPONSIBILITY

PREMATURELY.IMPROPER NUTRITION.

INJURIES AND DISEASES THAT AFFECT GENERAL FITNESSMuscular skeletal injuries

Communicable and non-communicable diseases

STRAIN SPRAIN FRACTURE DISLOCATIONOSTEOPOROSISMUSCLE FATIQUEMUSCLE CRAMP

DIABETESHYPERTENTIONOBESITYSTD’S (SYPHILIS AND

AIDS

Warming up and its importance

Preparing for the start

Stimulate Heart Rate. Increase Pulse RateMinimize the risk of injuries.

Prepare Joints, Muscles and organs for the activity ahead. Get body and mind ready for the activity ahead.

Principles of training

Progression

Intensity

Specificity

Reversibility

overloading

Gradual increase of the work load

The magnitude of work to be done

Exercise should be relevant to the type of activity to be pursued.

If you achieve it and don't maintain it you will loose it.

Prepare the body to tolerate undue stress

Periodization (Messo Cycle)

Work Load

Mon Tues Weds Thurs Fri Sat

Light

Medium

Heavy

Active Rest

Passive Rest

Messo cycle

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ActivitiesFLEXIBILITY STRENGTH Endurance

Butt Kick Push up Jogging

Leg Swing Abdominals/Sit ups

Fartlex

Straight Leg extension

Semi squats Aerobics

Jumping Jacks Pull ups Continuous Run

High Knee Lifting

Multiple Hops Swimming/riding motor cycle

Would you like to learn more?

Web links

HYPERLINK

Balance Diet

Non communicable diseases

Fitness

STRESS