UNDERSTANDING HEALTH-RELATED FITNESS (HRF)
UNDERSTANDING HEALTH-RELATED FITNESS (HRF)
Fitness plays a very crucial role in our existence as human beings.
It is a sustaining base of our physicality that allows us to overcome the challenges of our daily living. It is with fitness that set our minds and body to do things that we are capable of doing physically, which eventually leads us in making our own lives, including that of others, better and more productive. To become physically fit, we educate ourselves just to make sure that we go beyond what we are capable of doing and influence others with what we think is better. This module introduces you to a better understanding of fitness in the enhancement of holistic health. This will result in a health context as a state of good health, exercise, and proper nutrition. You will be provided with activities in this health-related fitness to ensure the complete awareness of one’s health. It is expected thereafter that such practices will be used by you to influence the lifestyle and fitness practices of your intermediate community.
HRF or health-related fitness involves exercise activities that you do to try to improve your physical health and stay healthy. Health-related fitness is all about personal health and how the healthy lifestyle of physical activity influences us as a person. This is important for anyone who wants to live a physically active lifestyle to support a better quality of life.
Exercise can be a structured process of physical activity such as going to the gym, taking cardiovascular classes, and lifting weights. It can also be anything from walking to the park to intensive cardio workouts.
5 MAIN COMPONENTS OF PHYSICAL FITNESS
- Cardiorespiratory fitness – the ability to sustain aerobic activity for a prolonged time.
- Muscular strength – the amount of force a muscle can exert in one contraction
- Muscular endurance – the ability of the muscle to continue to perform without fatigue
- Flexibility – ability to move joints freely through their full range of motion
- Body Composition – the relative proportions of fat mass and lean mass in the body
Participating in regular health-related fitness helps you with the following benefits:
1. control your weight,
2. prevent diseases and illness,
3. improve your mood,
4. Boost your energy,
5. promote better sleep
Aerobic Activity
In this kind of physical activity (also called cardiorespiratory fitness), the body’s large muscles move rhythmically for a sustained time. Brisk walking, running, bicycling, jumping rope, and swimming are all examples.
Aerobic physical activity has three components:
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- Intensity, or how hard a person works to do the activity. The intensities most often examined are moderate intensity (equivalent in effort to brisk walking) and vigorous intensity (equivalent in effort to running or jogging);
- Frequency, or how often a person does aerobic activity; and
- Duration, or how long a person does an activity in any one session.
POINTS TO PONDER:
Ways to increase physical activity:
- Add activity – find a new activity that you enjoy. Walk for 15-30 minutes before you sit down to watch your favorite TV show or as a break during your work.
- Trade active time for inactive time – take a walk after dinner, ride an exercise bike or do curl-ups while watching TV, walk or ride a bike to return a video or pick up small grocery items.
- Do more of what you are doing – walk at a faster pace, walk for 30 minutes instead of 20, or walk five times a week instead of three times
- Work a little harder – turn your walks into power walks or jogs
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