• HEALTH: a complete state of an individual’s physical, mental, and social well-being.

• FITNESS: the condition of being physically fit and healthy, enabling an individual to execute and perform daily activities.

• WELLBEING: a state of being physically and mentally comfortable, happy, and healthy.

1.1 Physical, Emotional, And Social Health, Fitness, And Well-Being

Impacts of Participating In Physical Activities And Sports To Promote Health, Fitness, And Well-Being

• To Physical Health:

  1. Improving cardiovascular functions and endurance

  2. Enhances body systems

  3. Reduces risk of acquiring illness/diseases

  4. Reduces chances of injury

  5. Enhances ability to execute and perform well on daily tasks

• To Mental Health:

  1. Stress Reduction 

  2. Release of endorphins and serotonin (improving mood)

  3. Self-Regulation

  4. Higher Self-Esteem

  5. Productivity

• To Social Health

  1. Develops a sense of community

  2. Increased empathy and motivation

  3. Promotes discipline and accountability

  4. Enables goal-setting abilities

1.2 The Consequence of Sedentary Lifestyle

Sedentary Lifestyle

• Sedentary Lifestyle: refers to spending numerous hours per day just sitting and lying down, lacking significant physical movements one must acquire daily.

• Consequences Of A Sedentary Lifestyle:

  • Weight Gain or Obesity

  • Cardiovascular Diseases

  • Diabetes

  • Poor Sleeping Routines

  • Low Self-Esteem

  • Metabolic Syndrome

  • Anxiety and/or Depression

  • Cancer

Obesity And How It Affects Physical Activity And Sports Performance

• Obesity: refers to an abnormal or excessive accumulation of fat that risks one’s health.

• Impact on Physical Activity And Sports Performance: It limits an individual's stamina, cardiovascular endurance, speed, flexibility, agility, and power.

  • On Physical Health

    • Increases risk of acquiring cardiovascular diseases

    • High Blood Pressure

    • Sleep Apnea

    • Diabetes

    • Cancer

  • On Mental Health

    • Loss of Confidence

    • Depression

  • On Social Health

    • Isolation

Somatotypes

• Somatotypes: These refer to the classification of one’s physique type and body shape.

• Types Of Somatotypes And Characteristics:

  1. Endomorph:

     • Physical Characteristics: Stout and round (strong bones)

     • Metabolic Characteristics: Slow Metabolism (often carries excess body fat)

     • Training Advantage: Quick to gain muscles (naturally strong) 

     • Training Disadvantage: Difficulty in losing weight

  2. Mesomorph: People who have the classic V shape, with narrow hips and a wedge-shaped body.

     • Physical Characteristics: Athletic and Muscular

     • Metabolic Characteristics: Fast Metabolism (easily gains and loses weight)

     • Training Advantage: Responds well to both resistance and aerobic training

     • Training Disadvantage: Requires a variety of workouts (Can be overtrained)

  3. Ectomorph: People with naturally long and lean body types.

     • Physical Characteristics: Small chest, thin hips, long and lean body

     • Metabolic Characteristics: Fast Metabolism (slow muscle gains)

     • Training Advantage: Loses weight easily (naturally fit)

     • Training Disadvantage: Slow muscle gain 

Identifying The Most Suitable Body Types For Particular Sports Or Position

• Strength And Power Sports: best suits body types who can build their body strength.

  • Body Type: Endomorphs

  • Suitable Sport: Weightlifting, bodybuilding, soccer, hockey, rugby and power sports

• Aerobic Endurance Sports: best suits light muscular body types.

  • Body Type: Mesomorphs

  • Suitable Sport: Marathons, triathlons, cross-country skiing, racquet sports, hockey, golf, soccer, and figure skating.

• Endurance Sports: best suits light and agile body types as they are better with thermoregulation.

  • Body Type: Ectomorphs

  • Suitable Sport: Marathons, triathlons, tennis and squash, gymnastics, ballet, and basketball.

1.3 Energy Use, Diet, Nutrition and Hydration

Energy, Diet and Nutrition

• Energy: the ability to do work. It is measured in calories (Kcal) and obtained from the food we eat.

• Nutrition: a process of providing or obtaining the food necessary for health, development, and growth that promotes productivity.

  1. Reasons for having a balanced diet: A balanced diet contains lots of different types of food to provide the suitable nutrients, vitamins, and minerals required.

     • Unused energy is stored as fat, which could cause obesity (particularly saturated fat)

     • Suitable energy can be available for activity

     • The body needs nutrients for energy, growth, and hydration.

  2. The role of carbohydrates, fat, protein, and vitamins/minerals: A balanced diet contains 55–60% carbohydrate, 25–30% fat, and 15–20% protein.

     • Carbohydrates: the main and preferred energy source for all types of exercise, of all intensities.

     • Fat: also a source of energy as It provides more energy than carbohydrates but only at low-intensity

     • Protein: for muscle tissue growth and repair.

     • Vitamins and Minerals: maintaining the efficient working of the body systems and general health.

Reasons for Maintaining Water Balance (Hydration)

• Dehydration: occurs when your body loses more fluid than you take in. An individual can prevent dehydration by a balanced water intake (hydration).

• Impacts of Dehydration:

  • blood thickening (slows blood flow)

  • increases heart rate, irregular heart rhythm, heart requires to work harder

  • Increased body temperature (overheat)

  • Increased reaction time (slow response and poorer decision-making)

  • muscle fatigue/cramps.

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