The Six Interrelated Components of Wellness Include

HEALTH

In the past, health meant the absence of illness and disease. However, the health revolution has expanded the idea of health to include six interrelated components of wellness.

Wellness is the ability to rise above our limitations to live life fully- with vitality and meaning. Part of our health is determined by our genes, age and other factors beyond our control. However, our health or wellness is largely determined by the decisions we make about how to live our life.

The six interrelated components of wellness include,

· physical well-being

· emotional well-being

· mental well-being

· spiritual well-being

· interpersonal and social well-being

· environmental or planetary wellness

· the absence of illness and disease

To achieve overall wellness all components must be developed.

Qualities of Physical Wellness include having proper functioning body systems and suitable body composition.

Qualities and aspects of emotional wellness include optimism, trust, self-esteem, self-acceptance, self-confidence, self-control, satisfying relationships, and an ability to share feelings.

The qualities of mental well-being include openness to new ideas, a capacity to question and think critically, and the motivation to master new skills, as well as a sense of humour, creativity and curiosity.

Spiritual well-being includes possessing a set of guiding beliefs, principles, or values that give meaning and purpose to your life, especially during difficult times. Spiritual wellness involves the capacity for love, compassion, forgiveness, selflessness, joy and fulfilment.

Developing interpersonal wellness means learning good communication skills, developing the capacity for intimacy, and cultivating a support network of caring friends and/or family members.

Social wellness requires participating in and contributing to your community, country and world.

Environmental or planetary wellness requires that we learn about; protect ourselves against and try to reduce or eliminate hazards such as an unsafe food supply, violence in the society, ultraviolet radiation in sunlight, air and water pollution, lead in old house paint and second-hand tobacco smoke in indoor air.

Health defined (Learn by rote)

HEALTH is the attainment of physical, mental, emotional, social, interpersonal, spiritual and environmental well-being and the absence of illness and disease.

HEALTH is a state of physical, mental, emotional, social, interpersonal, spiritual and environmental well-being and the absence of illness and disease.

Read about Health and Fitness in your text book PE to 16 - pg 6 and pg 7

HEALTH

HEALTH is achieved by developing the following components of well-being:

· physical well-being

· emotional well-being

· mental well-being

· spiritual well-being

· interpersonal and social well-being

· environmental or planetary wellness

· the absence of illness and disease

Achieving Physical Wellness requires:

- eating well

- exercising regularly and suitably for physical fitness

- getting enough rest (sleep) and relaxation

- keeping away from controllable risk factors such as smoking, drinking and drug use and abuse

- learning about and recognising the symptoms of disease

- getting regular medical and dental checkups

- taking steps to prevent injuries at home, on the road, and on the job

- coping with stress

PHYSICAL ACTIVITY ON A CONTINUUM

Physical Activity can be defined as any body movement carried out by the skeletal muscles and requiring energy.

Different types of physical activity can be arranged on a continuum based on the amount of energy they require.

- Quick, easy movements such as standing up or walking down a hallway require little energy or effort.

- More intense, sustained activities such as cycling 5 miles or running in a race require considerably more energy.

MET- One MET equals the amount of energy a person expends at rest. MET’s are multiples of resting activity (2 METS equals twice the resting energy expenditure).

Exercise refers to a subset of physical activity. It is planned, structured, repetitive moderate to vigorous physical activity done to improve or maintain physical fitness.

Physical Fitness is a set of physical qualities that allows the body to respond or adapt to the demands and stress of performing moderate-to-vigorous levels of physical activity without becoming overly tired.

Levels of fitness depend on the proper functioning of the body’s systems such as the heart’s ability to pump blood and the size of muscle fibers.

To develop fitness, a person must perform enough physical activity to stress the body and cause long-term improvements on the functioning of the body’s systems.

Only exercise will significantly improve fitness.

Any rhythmic, continuous activity that uses large muscle groups and can be performed for extended period is suitable for the attainment of health and fitness.

Examples of Physical Activities that contribute to physical fitness and general well-being

Read your text book PE to 16 - page 7 – What is fitness and the link between health and fitness

DEFINITIONS OF PHYSICAL FITNESS

Fitness is the ability to meet the demands of the environment.

Your environment is everything around you. It includes home, school, family and friends. All of them make demands on you. Meeting the demands means carrying out tasks and activities. If you can carry out these tasks and activities without getting too tired, and still have energy left over for emergencies, then you are fit.

Physical fitness is the ability of the body to carry out everyday activities with little fatigue and with enough energy left for emergencies.

Read your text book PE to16

– General fitness on pgs. 12 and General fitness and health on pg. 13

HEALTH RELATED FITNESS

Health-related fitness is the minimum level of physical fitness that we all need in order to have good health.

Physical fitness for health means:

· Having our body systems work efficiently.

· Being able to move with ease and enjoyment.

· Being able to be physically active for long periods without becoming tired.

SPORT RELATED FITNESS

Sport-related fitness is the level of physical fitness necessary to take on the demands of regular sporting activity.

Different kinds of sports make its own kinds of demands on the body. For example the fitness required to be a table tennis player is totally different from the fitness demands of the triathlon.

Read your text book PE to16

– Specific fitness on pgs. 13 and 14

Learn the following definitions by rote.

Physical Activity can be defined as any body movement carried out by the skeletal muscles and requiring energy.

Exercise is planned, structured, repetitive moderate to vigorous physical activity done to improve or maintain physical fitness.

General fitness is the ability of the body to carry out everyday activities with little fatigue and with enough energy left for emergencies.

Health-related fitness is the minimum level of physical fitness that we all need in order to have good health.

Sport-related fitness is the level of physical fitness necessary to take on the demands of regular sporting activity.

THE BENEFITS OF EXERCISE

Exercise can.....

ü help prevent disease such as high blood pressure, diabetes, back pain, overweight and reduce the risk of heart trouble

ü help speed up the recovery from illness

ü help the body work better

ü help control your weight

ü help you control stress and think clearly

ü help you to feel better about yourself, e.g. self-confidence, independence, self-control

ü give you a large choice of finding and making new friends

ü give you the ability to use less energy to do more work in less time

ü prevent you from getting tired quickly and recover faster

ü help you to look and feel better

ü help ease the aging process

ü help you understand how to take better care of the body e.g. eating properly and getting enough rest and relaxation

THE BENEFITS OF SLEEP AND REST

ü Repair body tissue

ü Restore physical alertness

ü Restore mental alertness

Read your text book PE to 16

- Why Exercise on pg. 8 and pg. 9

RULES FOR EXERCISING

Before beginning an exercise programme visit a doctor to make sure that your body is ready for vigorous exercise.

When exercising for health and fitness the activities should be enjoyable and suitable for you.

· Exercise with friends if you enjoy company.

· Plan your exercise so that it does not become boring.

· Vary your activities so that you remain interested.

Suggested activities for health and fun:

· Water recreation – swim, walking through water for ten minutes, canoe, wind surf, etc.

· Sports – Tennis, Badminton, Cricket, Football, Hockey, Netball, Basketball etc.

· Outdoor – Athletics, walking, jogging, running, orienteering, hiking, cycling.

· Gym work – aerobics, spin, weight training.

· Dance – Modern, Folk, Tap, Latin, Ballroom etc.

When you begin an exercise programme, always remember:

· Warm up before you start to exercise and cool down after you exercise.

· Do not exhaust yourself. If you feel pain, upset or that you are loosing control of your body, STOP.

· Start exercise at your level of fitness and build up slowly as your fitness improves.

· Exercise regularly. You should exercise for no less than 20 minutes a session and three times a week.

· Give your body time to recover from exercise. Every other day rest or have an easy exercise session and at night get plenty of sleep.

Name_______________________________ Class_______________

HEALTH, FITNESS & EXERCISE

1. Health is more than the absence of illness and disease.

Name five components of health. (5 marks)

2. Identify two ways we can achieve physical well-being. (2 marks)

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3. What is physical fitness for health? (3 marks)

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4. Identify two advantages of exercise. (2 marks)

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5. State two benefits of sleep. (2 marks)

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6. You are not physically fit and you want to begin an exercise programme.

What should you do before you begin? (1 mark)

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7. To get the best benefits from exercise:

a) How many times a week should you exercise? (1 mark)

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b) What is the least amount of time should an exercise session last? (1 mark)

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8. What should you do before each exercise session? (1 mark)

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9. What should you do at the end of each exercise session? (1 mark)

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10. Never exhaust yourself when you exercise? (2 marks)

Identify two danger signs that would cause you to stop an exercise session.

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11. Identify two activities that you can do to improve your physical fitness? (2 marks)

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12. State two things you can do to make exercise enjoyable. (2 marks)

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