Health-Related Fitness

Lesson (HRF) Self-Assessment and

Barriers in Physical Activity
1 Participation, Diet and
Nutrition

1. Anthropometric measurements the goal is to take body

measurement using weighing scale, tape measure, meter stick
Formula: BMI = weight in kg.
(Height in meter) x (Height in meter)
Formula: WHR = Waist Circumference (cm)
Hip Circumference (cm)
2. 3-minute Step is a test for Cardiovascular
Endurance level based on how quickly your
heart rate will come back down after a physical
activity.

3. Hamstring and Flexor Test is to test

flexibility of the hamstring and hips using
protractor, and meter stick. The goal is to keep
both legs straight, lift one leg to the maximum
angle while the other leg remains flat on the
floor.

4. Zipper Test is a test for the shoulder

flexibility. Record the length of the overlapped
fingers.

5. Curl – up (Dynamic) is a test for abdominal

muscle strength and endurance. The goal is to
perform curl-up with proper pacing (3 seconds
per count). Place two tape marks 4 ½ inches
apart on the floor. Female Male

6. 90 – degree Push-up (Dynamic) is a test for

the strength and endurance of the upper arm
muscles.

7. Flexed-Arm Support (Static) is a test for the muscular strength of the

shoulder and upper arm. Record the obtained holding position.
Barriers to Physical Activity
Barriers refers to the variety of challenges and that hinder you to become physically
active.

1. Personal barriers
Now a days, people’s lives have become convenient and easier as well as less active due to current
trends in technology and development. Some common barriers that people cite for resistance to exercise
are: insufficient time to exercise; inconvenience of exercise; lack of self – motivation; non-enjoyment,
boredom of exercise; low self-esteem; fear of being injured or having been injured recently; lack of self-
management skills; lack of encouragement, support, or companionship from family and friends; non-
availability of parks, sidewalks, bicycle trails, or safe pleasant walking paths close to home.

2. Environmental barriers
The location where people stay has a huge effect on a person 's involvement in physical activity. List of
environmental factors affecting our participation in the physical activity: Accessibility of walking paths,
cycling, and recreation facilities, availability of public transportation, pollution, crime, spirit, weather,
family and friends.

Barriers to one's diet

A student can be restricted to take part in physical activities for a variety of reasons. First, there could
be previous incidents that impair student activity. Second, participating in these alternative modes of
operation is a little expensive-there are costs involved, such as the procurement of uniforms and
supplies, travel, and the actual training fee itself. Third, the student's schedule is also a factor to be
considered. Priorities, such as study and family life.

Barriers to a proper diet are the following:

1. Lack of self-discipline (some cannot suppress their desire to eat unsafe food)
2. Insufficient time to prepare (sometimes unhealthful food is cheaper)
3. Few choices (usually you don't have influence over what's regularly sold in the store)

Diet and Nutrition

Diet refers to the food and drink that a person consumes on a daily basis, and to the emotional and
physical conditions associated with it. A healthy diet is one that gives the body the nutrients that it
requires to work properly.
Nutrition is the method of supplying or receiving the food needed for health and development. Proper
diet is an integral part of a healthy lifestyle. When combined with physical activity, your diet will help
you achieve and sustain a healthier lifestyle.

Fruit and vegetables

This food group provides a wide range of vitamins and minerals and is the main source of antioxidants
and flavonoids for children. They produce essential vitamins and minerals that help prevent disease, as
well as fiber that can lower cholesterol, keep the intestine healthy and help digestion.

Milk and dairy

The group contains milk, cheese and yoghurt that are high in protein, calcium and other vitamins and
minerals. Be careful not to offer too much cheese because it is high in salt.

Meat, fish, eggs, nuts and pulses

Foods in this group will provide protein, iron, zinc and other minerals and vitamins. Purpose of
providing 1 or 2 small portions of these foods per day.
Lesson
FITT Goals Based on Training Principles
2

Principles of exercise are necessary to maximize the outcomes of the physical fitness program
and to modify the FITT – Frequency, Intensity, Type and Time.

The Principles of Physical Activity

Overload Principle. It's the most basic concept that suggests something "more than average" to make
a change happen.
Principle of Progression. It is a gradual increase in everlasting effort or pressure that is not achieved
too slowly or too quickly.
Principle of Specificity. It means that overloading will precisely train the appropriate body part to
benefit.
Principle of Reversibility. Muscle production will take place if normal movement and execution is
carried out, and if the operation ceases, it will be reversed.

The FITT Principle of Physical Activity

Frequency
The level of exercise refers to the amount of times a week that physical activity is done.
Intensity
Intensity is the rate at which the activity is carried out.

Go over your recorded fitness results from the self – testing activity. Compute for your THR following
the procedure below.

My Target Heart Rate

1. Get the Maximum Heart Rate: MHR = 220 – your age
2. Determine the Heart Rate Reserve: HRR = MHR - Resting Heart Rate
3. Take 60% and 80% of the HRR
a. 60% x HRR = .60 X 123
= 73.80 or 74 bpm
b. 80% x HRR = .80 X 123
= 98.40 or 98 bpm
4. Add each HRR to Resting Heart Rate (RHR) to obtain the Target Heart Rate (THR) range.
a. 60% HRR 74 + 80 = 154 beats per minute
b. 80% HRR 98 + 80 = 178 beats per minute

Therefore, your target heart rate range is 154 to 178 beats per minute.
(When you do physical activity, your heart is within the usual range, so you need to choose mild – intense
exercises that can make your heart beat within the THR range.) Type
The type of activity shall be determined in accordance with the concept of development and the
specificity.

Cardiovascular Fitness Flexibility Muscular Strength and Endurance

Step Aerobics Stretching Squats
Walking Sit and reach Sit - ups
Jogging Lunges Dips
Time
Time is the duration of the physical exercise session. Inversely, the more intensive the job being
conducted, the shorter the time it is completed.

Lesson
Moderate to Vigorous
3 Physical Activities (MVPAs)
Let’s Talk About Some Important Points!

Physical activity refers to any body movement produced by skeletal muscles that increases above basal
energy expenditure. It can improve your health and reduce the risk of developing several diseases like
type 2 diabetes, cancer, and cardio-vascular disease.
It has also an immediate and long-term health benefits. Most importantly, regular activity can improve
your quality of life. A minimum of 30 minutes a day can allow you to enjoy this benefit.

Benefits Of Physical Activity Or Exercise:

-Reduce your risk of a heart attack -Have a lower blood cholesterol level
-Manage your weight better -Have lower blood pressure
-Lower your risk of falls -Lower the risk of type 2 diabetes and some cancers

It can be divided into two main categories: First, it is an exercise involving structured, repetitive
movements of the body. Second, non-exercising is physical activity, such as standing, commuting to
and from school or work, or taking part in household or occupational chores. Both exercise and non-
exercise physical activity can further be classified by the level of intensity: light, moderate and
vigorous.
Light intensity exercises, compared to moderate and vigorous activities, require the least effort. It is
an activity classified as < 3 METS.

Some examples of light physical activities include:

• walking slowly
• making the bed
• eating

Moderate Intensity exercises requires moderate amount of effort and noticeably accelerates the heart
rate. It is an activity that is approximately 3-6 METS.

Example:

Hamstring stretch Calf stretch Chest stretch Triceps stretch

Jumping rope
Arm Crossover Swing Shoulder stretch

Arm Circles Back Turns

Vigorous intensity exercises require a great deal of effort that caused rapid respiration and a
significant increase in heart rate. It is an activity of around > 6
METS.

Example:

Push Ups Running in Place Hamstring Stretch

Ski Hops High Knee Twist

Phases of Exercise
Each of the phases plays an important role in helping you reach your fitness goals while maintaining
your health and safety.

A warm-up will warm your body and get you ready to work out. It raises the temperature of your body,
loosens your muscles and warms up your joints to get you ready for work.

Workout is an exercise or practice session aimed at improving fitness, as in athletic competition.

A cool down is a vital part of your workout. It may last 3-10 minutes, including stretches or gentle
variations of the movement you've made during your workout.
Lesson The Physical Fitness
4 Physiological Indicators

Checking your Heart Rate (HR) at rest

Monitoring heart rate is important for two things; safety and success. When you keep track of
your heart during exercise, you will be able to ensure the safety of your fitness program. Before
engaging from any physical activity and while sitting down, count your heart rate at rest. How to
monitor you heart rate? There are two ways on how to monitor your heart rate, by means of radial
pulse and by means of your carotid pulse.

A. Radial Pulse B. Carotid pulse

But I rather recommend you to do the radial pulse. Put your timer up to six
(6) seconds, as the time started, count your heart beats within that span of time. Then multiply the
result by 10 to get the full 60 seconds total heart rate.

Total no. of heart beats within 6 seconds x 10 = your total HR

Table 1. Resting Heart Rate ratings

Heart Rate (bpm) Rating Heart Rate (bpm) Rating
59 Excellent 80–89 Fair
60–69 Good 90 Poor
70–79 Average
Using the heart as physiological indicators, maximal heart rate (max HR) is typically used.
Exercise should be between 60-85% of your max HR to maintain or improve cardiovascular fitness (60%
HR is your moderate intense and 85% is the limit of your vigorous intensity).

Rate of Perceived Exertion (RPE).

The RPE scale is used to measure the intensity of your exercise. The RPE ratings runs from 6 –
20. The numbers below relate to phrases used to rate how easy or difficult you find an activity. Think of
each rating in the RPE as a reflection of your heart rate during the physical activity, that is, when
multiplied by 10. This means that an RPE of 6 is about a heart rate of 60 bpm (beats per minute) while
RPE of 18 is about 180 bpm.
Rate of perceived Exertion (RPE) Rate of perceived Exertion (RPE)
Rating Description Rating Description
6 14
Very, very light Hard
7 15
8 16
Very light Very hard
9 17
10 18
Fairly light Very, very hard
11 19
12 20
Somewhat hard
13

When using this rating scale, remember to include feelings of shortness of breath, as well as
how tired you feel in your legs and overall.
A typical way to determine your RPE
Try singing or talking while engaged in a physical activity you wanted to rate. If you are still able
to sing during physical exertion, then the RPE is probably just between 6-8, however, if you cannot hold
a conversation, then the level of effort is high and the RPE is probably between 14-17. Remember that
the recommended target level of effort is from 12-16 (120 to 160 bpm) for your health to improve.
(Please do the activity 5 located at the learner’s activity sheet)

Why use RPE?

It is useful to track workout strength with the RPE scale because:
• It provides double-checking of heart rate, particularly if the target heart rate zone is estimated from
age.
• Measurement of RPE can be carried out without stopping to "test" it, as is appropriate with
monitoring of heart rate.
• They are free!

PACE AND PACING

Sometimes refers to the rate or speed of doing physical activities. The purpose of pacing and goal
setting (based on FITT principle) is to regulate daily activities and to structure an increase in tolerance
through gradually increased activity.
Many people forget to pace themselves during certain ‘danger' times. Some examples include:
• Days when you feel good and you become over-confident in your physical abilities
• While performing a physical activity that you enjoy
• When trying to please other people
• When you are feeling rushed, pressured, or emotionally upset
Progression of Activity Frequency, Intensity, and Time Based on Fitness Level
(Corbin et al, 2008)
Low Fitness Marginal Fitness Good Fitness
Frequency 3 days a week 3-5 days a week 3-6 days a week
Intensity
Heart Rate Reserve (HRR) 40-50% 50-60% 60-85%
Maximum Heart Rate (max HR) 55-65% 65-75% 75-90%
Rate of Perceived Exertion (RPE) 12-13 13-14 14-16
Time 10-30 minutes 20-40 minutes 30-60 minutes

Lesson
Personal Safety Protocol
5

Let’s Talk About Personal Safety Protocol

Doing physical activity may sometimes cause injury or illness. In that case, you need to
know, and Observe Personal Safety Protocol. The following are some conditions associated
with physical activity participation/workout;
Dehydration – is a disorder in which fluid depletion happens in blood, intake, and urine
exercise. You'll need to drink water to absorb or replenish it. Note a person should drink 8 to
10 glasses of water a day to prevent dehydration or 150-250 ml of water every 15 minutes to
reduce the lack of fluid while sweating.

Overexertion – to grow, the body needs rest so don't over-train. Overdoing, or prolonged
physical exercise, delays muscle recovery.

An adult need to have 5 hours of moderate exercises per week and 2,5 hours of intense
activity. Over exercising may lead to the following diseases that may cause sudden death
(heart damage, heart rhythm disorder and enlarged arteries. Some of the female athletes may
suffer from loss of menstruation, osteoporosis and eating disorder. While for male it decreases
libido.
Some can have upper respiratory tract disorders, some suffer from the immune system,
and others can suffer from tendonitis and stress injuries that may lead to repeated trauma.

Hypothermia – a medical emergency occurs when your body loses heat faster than it can
generate heat, causing a dangerously low body temperature that drops below 95 F (35 C).
There are things that will help you avoid hyperthermia if you note early symptoms of
hypothermia, these are:
• Should not work out in a cold climate
• Stir in warm clothing layers
• Shift your body to help your heart warm up
• Eat rich in carbohydrate foods
• Overexertion makes you sweaty
• Always have your towel for immediate drying of your sweat

Hyperthermia-sometimes referred to as "heat disease." It features a high body temperature.

Some short facts are as follows about hyperthermia.

 Body temperature in excess of 104 ° F (40 ° C)
 One severe level of hyperthermia is heat exhaustion and
 In dry, humid environments, long exposure can increase the risk of this condition.
Further guidelines for the treatment of mild to moderate hyperthermia include:
• Sip fresh water or an electrolyte drink
• Loosen or remove excess clothes
• Lie down and try to relax
• Taking a cool shower or bath
• Place cool, wet tissue on your forehand
• Execute the wrists 60 seconds under cool water
• Placing or compressing ice packs

Proper Etiquette And Safety In

Lesson 6
The Use Of Facilities And Equipment

Now, Let’s talk about the GYM RULES

You are likely to make use of different equipment and facilities when you engage in aerobics,
muscles, and bone-reinforcement activities.
These resources help you enjoy and participate actively in the different activities to be
undertaken, so you need be careful while using them. As a courtesy to other people who also
make use of these equipment and facilities, you must always observe the proper etiquette and
handle it with care.

The following are the different venues with its commonly expected etiquette;

Playing Court or field

Depending on the sport, a play court or field can be found indoors. Venues and facilities are
usually ready for use where minimal set-up is required as they are specifically tailored to a
particular sport (e.g. basketball, football). However, some venues must first install some
equipment, such as volleyball, tennis, badminton, table tennis, taekwondo, judo, etc.

Depending on the location arrangements (i.e., rented or otherwise), it is assumed that those
who use and install equipment will correctly patch, return or store the equipment after use.
Keeping the venue clean and as tidy as possible after use is typical way. Below are a few
examples

 Wipe off wet spots caused by drinks and sweat

 Throw away used or unneeded supplies and equipment like empty water bottles, athletic
tapes, shuttlecock feathers in badminton, etc.

Dance areas or studios

These are either open or enclosed spaces on one or more sides, with full-sized mirrors. Usually
speakers and music players are available for use and are set up at strategic locations. Based on
the venue settings, dance area users or studios are required to hold music players during use,
switching off lighting and ventilations while not in operation, as in play courts and fields.

The following are other expectations when using dance areas or studios;

 Keep footwear and other belongings  If it is an open area, keep music at on the sides or
designated spots (i.e. accepted volume so as not to disturb lockers, benches, tables) other
users.
 Wipe off wet spots caused by drinks  Know the studio schedule every time and sweat on the
floor so that you will not be rushed to move out for next users.

Gym or weights area

These are indoor facilities with various types of equipment, such as machine weights, free
weights, balls, exercise machines (stationary treadmill, bike, rower, stair climber), mats, etc.

Often, the various equipment is available to anyone as the gym or weights room is open to
everyone who works. You are expected to observe appropriate behavior during and after the
workout. Here are a few of them;

 Avoid monopolizing used of the equipment. Share it with others by taking turns using them.
 Return equipment to its proper place.
 Do not slam or drop weights
 Wipe off drinks and sweat off equipment and floor  Lower volume of music or wear
earphones.
 Minimize grunting, refrain from yelling and using profanity.
 Wear appropriate clothes including foot wear. Do not take them off to look at your body in the
mirror.

Some gyms or weights areas have some reminders posted on strategic locations so that users will
always be reminded, like this …

Lesson 7 Fitness events that addresses health issues and

concerns

Let’s Talk About It….

Participating in different health and fitness events can bring people together and inspire
them to make changes. Events allow gyms, studios, and health clubs to think of creative
ways to engage with members and the local community.
According to research, “staying physically active can help prevent or delay certain
disease and also relieve depression and improve mood”.
A fitness event can come in the form of a short, single training or exercise session,
a group or batch of sessions extended over a period of time.

There are events that lead to an active and healthy lifestyle at the same time will
give us fun and excitement.

1. Color fun run began as a family friendly event that promote health and
happiness. Today, the race has expanded all over the country.
2. Aerobic exercise is a physical activity performed with moderate intensity, with
a lot of repetitive movements done within a long period of time.
3. Cycling, also called bicycling or biking, is the use of bicycles for transport,
recreation, exercise or sport. People engaged in cycling are referred to as
“cyclists”, “bicyclists”, or “bikers”.
4. Dancing means to move one’s body rhythmically usually with music. Everybody
loves to dance, most of the students are happy performing different dance
genre.
5. Marathon refers to a footrace run or a long-distance race. It is an endurance
contest, an event characterized by great length or concentrated effort. Joining
this type of events improve not only your cardio, but also uplifts people’s lives.
6. Sports Tournaments these are the most common type of health and fitness-
related organized events. These are usually organized for school teams.
7. Summer Sports Clinic These are short- course sports programs catering to
school children. Sports clinics are offered by schools and product brands when
school is over and students have their summer break.
8. Talks, Seminars or Conferences these are usually lecture-based events that
cover topics discussed with an audience. Credible resource persons and
speakers are invited to speak so that reliable information are shared and
learned.
9. School, club, community or company events these are events that are
organized by schools, clubs, communities and companies for specific purposes.

Some common health issues:

Overweight and obesity is a condition characterized by the excessive accumulation and storage
of fat in the body. Obesity affects not just appearance but disease processes as well, it has been
linked to a number of health risks, such as heart disease.

Asthma is a physical condition that makes it difficult for someone to breathe. A chronic lung
condition in which airway inflammation results in recurrent breathing problem.

Heart disease is an abnormal condition of the heart or of the heart and circulation such as
coronary heart disease, arrhythmia, or heart-valve defect.

Importance of participating in an organized event that addresses health recreation issue and
concern:
Raising awareness help the people become aware of the different facts and knowledges during
different kind of event, this will help us to know many things that we don’t know of.
Correcting wrong practices, we should attend different kinds event to clear things out and
should be able to do the right way.
Adding knowledge, attending in events makes an individual more knowledgeable specially
about being healthy. Of course, there will be some information we don’t know that we might
learn in these events and we could use them somehow in the future. Knowing more about health
makes someone more reliable when it comes to keeping the family healthy.

Lesson 8 Value of Physical Activity Assessment

With the emergence of new technology and the spread of personal entertainment
devises, life has become more sedentary or inactive. Your physical activities,
whether recreational or routine, became limited. This has been noticeable today
with you, teens. Few adolescents engage in physical activities and outdoor
sports, instead, you spend your spare hours inside the house playing video
games or games on gadgets and watching television and movies. This sedentary
lifestyle leads to poor health and limited activities.

Motivation is a fantastic aspect that can influence yourself to an

active lifestyle. You need to see and appreciate why you’re involved in regular
physical activity instead of playing with gadgets or watching TV.

Physical activity is essentially mean movement of the body that uses up

energy. Running, cleaning, mopping the concrete, climbing the stairs, or
dancing are all good examples. It can either be classified as structured or
incidental. Structured physical activity or exercise is planned, purposeful
activity undertaken to promote health and fitness benefits. Incidental physical
activity on the other hand is not planned and usually is the result of daily
activities at work, at home, or during transport. However, in order to be
beneficial for one’s body, the following aspects are to be considered and are
essentials in assessing physical activity:
Aspects of Physical Activity
ASPECTS DEFINITION AND EXAMPLES
Mode Specific activity performed (eg, walking, gardening, cycling).
Mode can also be defined in the context of physiological and
biomechanical demands/types (eg, aerobic versus anaerobic
activity, resistance or strength training, balance and stability
training).
Frequency Number of sessions per day or per week. In the context of
health-promoting physical activity, frequency is often
qualified as number of sessions (bouts) ≥10 min in
duration/length.
Time (minutes or hours) of the activity bout during a
Duration
specified time frame (eg, day, week, year, past month).
Rate of energy expenditure. Intensity is an indicator of the
metabolic demand of an activity. It can be objectively
quantified with physiological measures (eg, oxygen
consumption, heart rate, respiratory exchange ratio),
Intensity
subjectively assessed by perceptual characteristics (eg, rating
of perceived exertion, walk-and-talk test), or quantified by
body movement (eg, stepping rate, 3-dimensional body
accelerations).

In addition to the aspects of physical activity, the domains in which physical

activity occurs are central to understanding the assessment of Physical Activity. This is
particularly important when behavior change is the intended goal.

a. Domains/Areas of Physical Activity

DOMAINS/AREAS OF PHYSICAL ACTIVITY

Domain/Areas Definition and Examples
Occupational Work-related: involving manual labor tasks, walking,
carrying or lifting objects
Domestic Housework, yard work, child care, chores, self-care,
shopping, incidental
Transportation/ Purpose of going somewhere: walking, bicycling,
utilitarian climbing/descending stairs to public transportation,
standing while riding transportation
Leisure time Discretionary or recreational activities: sports, hobbies,
exercise, volunteer work
Assessing physical activity in a free-living environment is important for understanding
relations between physical activity and health and determining the effectiveness of
interventions. This will also help you determine what skills and behavior changes will help
you become more physically active.
Increasing physical activity improves health and fitness. It is also a key to
successfully managing your weight. What is easy for one person may be hard for another.
Listen to your body. You are the best judge of how hard you should exercise. Start slowly
and build on your physical activity program. Here are some terms you are likely to hear:

1. Physical activity done at a moderate or vigorous intensity level is good for

teenager’s health.

2. Moderate physical activities generally make you move. These include brisk walking,
dancing, biking swimming and jogging. Even helping out with some of more active
chores inside and outside your home like gardening can be good.

3. Vigorous activities increase the heart rate and make you sweat and may let you
enjoy being active even more. You may play games with lots of running involved, say
football. You may also take up running or jogging, or other sports like basketball,
badminton, and swimming.

Being physically active is an important part of a teenager’s growth and development,

especially if done regularly and correctly. To be active everyday can help teenagers achieve
the following

 improve heart health and fitness

 develop strong muscles and bones
 develop good posture
 maintain a healthy weight
 improve concentration and memory
 increase self-confidence
 reduce stress
 make and keep friendships
 improve sleep

According to the World Health Organization, in 2010, physical activity or the lack of
physical activity has been identified as the fourth leading risk factor for the global mortality
(6% of death globally). Moreover, physical inactivity is estimated to be the main cause of
approximately 30% of ischemic heart disease cases.
Getting enough physical activity does not just happen. There should be conscious
effort and the decision to engage in it. Not all teenagers are keen on doing physical activities.
Others need motivation and encouragement to start an active lifestyle. Sometimes teens
need to explore a range of different organized and recreational activities to find one that they
like and enjoy. Simple, non-competitive activities will allow them to socialize in a positive
way. These can help them feel good about doing physical activities rather than just sitting
down playing video games. Getting teenagers involved in lots of fun physical activities keeps
them active and healthy.
Teenagers may also join groups like community youth clubs, such as scouting, which
will keep them physically active while getting new knowledge or learning new skills.

When teenagers get involved in groups like these, they may also feel a sense of
achievement. They can be elected as leaders of the groups and could somehow get more
involved in activities that could open doors for them to learn how to lead more efficiently.
Cooperation and camaraderie will also become natural to them, building self-confidence and
boosting their self -esteem.

Exposure to competition in groups such as in a baseball league could improve their

leadership skills, give them a sense of responsibility, and inculcate values in fair play. With
these, teenagers will enjoy physical activities more and will make their leisure hours more
productive and competitive leading them not only to a healthy lifestyle but to become
responsible individuals.

Lesson 9 Organizing Fitness Event For A Target

Health Issue Or Concern

Physical inactivity is a modifiable risk factor for cardiovascular disease and a widening
variety of other chronic diseases, including diabetes mellitus, cancer (colon and breast),
obesity, hypertension, bone and joint diseases (osteoporosis and osteoarthritis), and
depression. The prevalence of physical inactivity (among 51% of adult Canadians) is higher
than that of all other modifiable risk factors.- Darren E.R Warburton, et al.

"Fitness" is a broad word that means something different to each person, but refers to your
own optimum health and overall well-being. Fitness means not only physical fitness, but also
emotional and mental health. It determines all aspects of your wellbeing. Smart eating and
healthy living are important to fitness.

Physical exercise is central to wellbeing and obviously goes beyond its role in achieving energy
balance in the prevention and treatment of obesity and overweight. Adequate daily physical
exercise increases cardiovascular wellbeing, metabolic health, brain and mental health, and
musculoskeletal fitness—benefits that new study has shown throughout existence. Significant
recent research has further concentrated on the connection between childhood physical
activity and academic achievement.

According to the Academy of Nutrition and Dietetics' Complete Food and Nutrition Guide
(3rd ed.), when you are fit, you have:

• Energy to do what's important to you and to be more productive

• Stamina and a positive outlook to handle the mental challenges and emotional ups
and downs of everyday life and to deal with stress
• Reduced risk 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
Fitness activities will draw people together and motivate them to make a difference. Events
allow gyms, studios and fitness clubs to learn in new ways to engage with customers and the
surrounding community. If it's an aim to raise subscription revenue, increase group visibility,
or involve existing members, activities will help you achieve that goal.
How to organize fitness event for a target health issue or concern?
1. Set the goals of your situation. What are you trying to achieve? How do you like to feel for the
people concerned?
2. Establish a theme that fits your priorities.
3. Find the right date, time and venue for your event. Find out the number of people who are
going to be involved.

4. Identify what you're going to get during the case. You're going to have mini games, huh? Are
you going to like to offer the prizes? Would you want to make a lucky draw? Is there going to
be a section of the photo booth? Will you be the host of celebrities?
Is there going to be a price for boarding? Can I set up an emergency medical team? Are you
going to rent the equipment?
5. Knowing the number of participants and activities will have an effect on your spending. Place
your spending in accordance with your original plan. Adjust the budget or activities to make
it fine.
6. After you have finished the budget and activities, you will proceed to finalize the plan as well.
7. Have a marketing/advertising campaign to draw exposure to your event.

Benefits of organizing fitness events

Fitness events and other related activities may be a publicity magnet. This days, perception is
all about it. People are looking for more participation, more culture and more connection. With
the proper planning and coordination, you will organize an event that your members and the
city would enjoy. At the same time, rising brand recognition, member engagement and
membership profits.

Here are some issues and concerns with proper physical activities to use in organizing
fitness events:

1. Flatter belly exercises.

b.

a.

c. d.
2. Posture, breathing and flexibility exercise.
• Improve spine
• Firms & tone buttocks
• Improves breathing patterns
• Stretches shoulders, chest & abdomen
• Lengthens & improves belly shape
Weight loss exercises.

3. Fitness Events/ Activities for those with Asthma

• Swimming. Swimming is one of the most recommended exercises for people with asthma
• Walking. As a low-intensity activity, walking is another great choice. ...
• Hiking. Another option is to enjoy a gentle hike. ...
• Recreational biking. ...
• Short-distance track and field. ...
• Sports with short bursts of activity.

4. Fitness Events/Activities for those with Diabetes

People with diabetes should perform aerobic exercise regularly. Aerobic activity bouts
should ideally last at least 10 min, with the goal of 30 min/day or more, most days of the
week for adults with type 2 diabetes.

5. Fitness Events/Activities for those with Heart Disease

Choose an aerobic activity like brisk walking, running, swimming, cycling, playing
tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in
mind when they recommend at least 150 minutes per week of moderate activity.

6. Fitness Events/Activities for Obese People

a. Walking
Not only is it free, it’s a low-impact exercise that you can do nearly anywhere, inside
or out. For morbidly obese people, walking may be difficult. But it’s doable with assistance.
Even walking slowly will burn additional calories when you’re carrying extra weight,
because you’re exerting more energy to move your body.

b. Water Aerobics
Water helps to support your body weight, which makes you feel lighter. It also
reduces the impact on your joints, which means that the pain you might feel in your hips or
knees from moving on land is virtually nonexistent when you stand in the water.

c. Stationary Bike
The seated, stationary bike — also known as the recumbent bike — has a backrest
that makes it a good choice for obese people.
Some obese people lack a strong abdominal core, which makes it difficult to sit on an
upright stationary bike. Seated bikes are also less stressful on the lower spine, which is a
common complaint for people carrying extra weight.

7. Fitness Events/Activities for those with Hypertension

a. Ten minutes of brisk or moderate walking three times a day

Exercise lowers blood pressure by reducing blood vessel stiffness so blood can flow more
easily. The effects of exercise are most noticeable during and immediately after a workout.
Lowered blood pressure can be most significant right after you work out.

b. Thirty minutes a day of biking or stationary cycling, or three 10-minute blocks of cycling

c. Hiking
The muscle power needed to climb a road on an incline, a hill or a mountain can help you
achieve a greater level of fitness. Physical activity such as hiking can lower blood pressure
up to 10 points.

d. Desk treadmilling or pedal pushing

Blood pressure readings were even more optimal in a study when participants ambled along
at a slow 1-mile-per-hour pace at desk-based treadmills for at least 10 minutes every hour,
or pedaled stationary bikes under a desk for at least 10 minutes every hour.

e. Weight training
Although it sounds counterintuitive, weight training or lifting can reduce blood pressure.
Strength training actually raises blood pressure levels temporarily, but can help overall
fitness, which will improve blood pressure levels as well.

f. Swimming
This form of exercise can be beneficial in controlling blood pressure in adults 60 and older,
another study found. Over a period of 12 weeks, swimmer-participants gradually worked
their way up to 45 minutes of continuous swimming at a time. By the end of the study, the
swimmers had reduced their systolic blood pressure by an average of nine points.