IMPORTANCE OF FITNESS AND

WELLNESS

Health and Wellness

Health is a dynamic process because it is always changing. We all have times of good
health, times of sickness, and maybe even times of serious illness. As our lifestyles
change, so does our level of health.
Those of us who participate in regular physical activity do so partly to improve the
current and future level of our health. We strive toward an optimal state of well-being. As
our lifestyle improves, our health also improves and we experience less disease and
sickness. When most people are asked what it means to be healthy, they normally
respond with the four components of fitness mentioned earlier (cardiorespiratory ability,
muscular ability, flexibility, and body composition). Although these components are a
critical part of being healthy, they are not the only contributing factors. Physical health is
only one aspect of our overall health.
The other components of health (Greenberg, 2004, p. 7) that are just as important as
physical health include the following:
Social health-The ability to interact well with people and the environment and to have
satisfying personal relationships.
Mental health-The ability to learn and grow intellectually. Life experiences as well as
more formal structures (e.g., school) enhance mental health.
Emotional health-The ability to control emotions so that you feel comfortable
expressing them and can express them appropriately.
Spiritual health-A belief in some unifying force. It varies from person to person but
has the concept of faith at its core.
Wellness is the search for enhanced quality of life, personal growth, and potential
through positive lifestyle behaviours and attitudes. If we take responsibility for our own
health and well-being, we can improve our health on a daily basis. Certain factors
influence our state of wellness, including nutrition, physical activity, stress-coping
methods, good relationships, and career success.
Each day we work toward maximizing our level of health and wellness to live long, full,
and healthy lives. The pursuit of health, personal growth, and improved quality of life
relies on living a balanced life. To achieve balance, we need to care for our mind, body,
and spirit.
If any of these three areas is consistently lacking or forgotten about, we will not be at our
optimal level of health. We are constantly challenged with balancing each of these three
areas throughout life.
As fitness professionals, we have a responsibility to guide and motivate others to
improve their level of health and wellness. We can promote a holistic approach to health
(mind, body, and spirit), not just encourage physical activity. As good role models, we
should demonstrate positive health behaviours that assist in improving our own health
and the health of others. If our focus is strictly on the physical benefits of exercise, we
are doing a disservice to our clients and we are not fulfilling our professional obligation.

Primary Components of Fitness

The four primary components (also known as the components of health

related fitness) that are important to improved physical health are as
follows:
Cardiorespiratory capacity is the ability of the body to take in
oxygen (respiration), deliver it to the cells (circulation), and use it at
the cellular level to create energy (bioenergetics) for physical work
(activity). In fitness, we also refer to cardiorespiratory capacity as
aerobic capacity. This capacity includes aerobic endurance (how long),
aerobic strength (how hard), and aerobic power (how fast). Some of the
long-term adaptations of cardiorespiratory training are: decreased
resting heart rate, decreased risk of cardiovascular disease, improved
endurance, increased stroke volume and cardiac output.
Muscular capacity refers to the spectrum of muscular capability.
This includes muscular endurance (i.e., the ability to apply force over a
long period of time or to complete repeated muscle contractions);
muscular strength (i.e., the ability to generate force, or the maximum
amount of force that a muscle can exert in a single contraction); and
muscular power (i.e., the ability to generate strength in an explosive
way). Some of the long-term adaptations of improving muscular
capacity are increased strength, improved muscular endurance,
increased basal metabolic rate, improved joint strength, and overall
posture.
Flexibility is the range of movement or amount of motion that a
joint is capable of performing. Each joint has a different amount of
flexibility. Some of the long-term adaptations of improved flexibility are
decreased risk of injury, improved range of motion, improved bodily
movements, and improved posture.
Body composition is the proportion of fat-free mass (muscle, bone,
blood, organs, and fluids) to fat mass (adipose tissue deposited under
the skin and around organs). Some of the long-term adaptations of
improving body composition are decreased risk of cardiovascular
disease, improved basal metabolic rate, improved bodily function, and
improved BMI.

Secondary Components of Fitness

The secondary components of fitness (also known as the components of
performance based fitness) are involved in all physical activity and are
necessary for daily functioning. Athletes experience different levels of

success depending on how well these secondary fitness components are

developed. Although the primary components of fitness are thought to be
the most important, we should not ignore the secondary components
because of their importance in the completion of daily tasks. The secondary
components include the following.
Balance is the ability to maintain a specific body position in either a
stationary or dynamic (moving) situation.
Coordination is the ability to use all body parts together to produce
smooth and fluid motion.
Agility is the ability to change direction quickly.
Reaction time is the time required to respond to a specific stimulus.
Speed is the ability to move rapidly. Speed is also known as velocity (rate
of motion).
Power is the product of strength and speed. Power is also known as
explosive strength.
Mental capability is the ability to concentrate during exercise to improve
training effects as well as the ability to relax and enjoy the psychological
benefits of activity (endorphins).

Benefits of Physical Activity

As fitness professionals, we spend a great deal of time inspiring and
assisting others in their pursuit of improved health. Education is an
important aspect of this. We must promote the benefits of regular activity
and help people understand why they should be active.
Figure 1.2 will help you educate your clients about the benefits of activity
and why each of these benefits is important to long-term health.

Activity Guidelines
Health Canada introduced Canadas Physical Activity Guide to Healthy
Active Living to help Canadians make wise choices about physical activity as
a way to improve health. Scientists say you should accumulate 60 minutes
of physical activity every day to stay healthy or improve health. The
recommendations in the Physical Activity Guide are as follows:

 Endurance-On 4 to 7 days a week, perform continuous activity for your

heart, lungs, and circulatory system. Time required for improvements
depends on effort.
Flexibility-On 4 to 7 days a week, perform gentle reaching, bending, and
stretching to keep muscles relaxed and joints mobile.
Strength-On 2 to 4 days a week, perform resistance exercise to strengthen
muscles and bones and improve posture.
The American College of Sports Medicine (ACSM) has also developed activity
guidelines for improving health:
Perform 30 minutes or more of moderate-intensity physical activity on
most days of the week for cardiovascular health. The 30 minutes need not
be continuous.
Performing 1 set of 8 to 12 repetitions of resistance training for the entire
body is necessary to maintain and develop muscular strength and
endurance.
Flexibility training should be performed daily, including stretches for all
major muscle groups, in order to maintain mobility.

Effects
Controlling blood pressure
Physical fitness has proven to result in positive effects on the body's blood
pressure because staying active and exercising regularly builds up a stronger
heart. The heart is the main organ in charge of systolic blood pressure and diastolic
blood pressure. Engaging in a physical activity will create a rise in blood pressure,

once the activity is stopped, however, the individuals blood pressure will return to
normal. The more physical activity that one engages in, the easier this process
becomes, resulting in a more fit individual.[29] Through regular physical fitness,
the heart does not have to work as hard to create a rise in blood pressure, which
lowers the force on the arteries, and lowers the over all blood pressure. [30]

Cancer prevention

Centers for disease control and prevention provide lifestyle guidelines of

maintaining a balanced diet and engaging in physical activity to reduce the risk of
disease. The WCRF/ American Institute for Cancer Research (AICR) published a list of
recommendations that reflect the evidence they have found through consistency
in fitness and dietary factors that directly relate to Cancer prevention.
The WCRF/AICR recommendations include the following:

"Be as lean as possible without becoming underweight

Each week, adults should engage in at least 150 minutes of moderate

intensity physical activity or 75 minutes of vigorous intensity physical activity

Children should engage in at least one hour of moderate or vigorous physical

activity each week

Be physically active for at least thirty minutes every day

Avoid sugar, limit the consumption of energy packed foods

Balance your diet with a variety of vegetables, grains, fruits, legumes, etc.

Limit sodium intake, the consumption of red meats and the consumption of
processed meats

Limit alcoholic drinks to two for men and one for women a day" [31]

These recommendations are also widely supported by the American Cancer Society.
The guidelines have been evaluated and individuals that have higher guideline
adherence scores substantially reduce cancer risk as well as help towards control
with a multitude of chronic health problems. Regular physical activity is a factor
that helps reduce an individuals blood pressure and improves cholesterol levels,
two key components that correlate with heart disease and Type 2 Diabetes.[32]The
American Cancer Society encourages the public to "adopt a physically active
lifestyle" by meeting the criteria in a variety of physical activities such as hiking,
swimming, circuit training, resistance raining, lifting, etc. It is understood that
cancer is not a disease that can be cured by physical fitness alone, however

because it is a multifactorial disease, physical fitness is a controllable prevention.

The large associations tied with being physically fit and reduced cancer risk are
enough to provide a strategy to reduce cancer risk.[31] The American Cancer
Society assorts different levels of activity ranging from moderate to vigorous to
clarify the recommended time spent on a physical activity. These classifications of
physical activity consider the intentional exercise and basic activities done on a
daily basis and give the public a greater understanding by what fitness levels
suffice as future disease prevention.

Inflammation
Studies have shown an association between increased physical activity and
reduced inflammation.[33] It produces both a short-term inflammatory response and
a long-term anti-inflammatory effect.[34] Physical activity reduces inflammation in
conjunction with or independent of changes in body weight.[35] However, the
mechanisms linking physical activity to inflammation are unknown.

Immune system
Physical activity boosts the immune system. This is dependent on the
concentration of endogenous factors (such as sex hormones, metabolic hormones
and growth hormones), body temperature, blood flow, hydration status and body
position.[36] Physical activity has shown to increase the levels of natural killer (NK)
cells, NK T cells, macrophages, neutrophils and eosinophils, complements,
cytokines, antibodies and T cytotoxic cells.[37][38] However, the mechanism linking
physical activity to immune system is not fully understood.

Cardiovascular disease prevention[

Physical activity affects ones blood pressure, cholesterol levels, blood lipid levels,
blood clotting factors and the strength of blood vessels. All factors that directly
correlate to cardiovascular disease. It also improves the bodys use of insulin.
People who are at risk for diabetes, Type 2 (insulin resistant) especially, benefit
greatly from physical activity because it activates a better usage of insulin and
protects the heart. Those who develop diabetes have an increased risk of
developing cardiovascular disease. In a study where a sample of around ten

thousand adults from the Third National Health and Nutrition Examination Survey,
physical activity and metabolic risk factors such as insulin resistance,
inflammation, dyslipidemia were assessed. The study adjusted basic confounders
with moderate/vigorous physical activity and the relation with CVD mortality. The
results displayed physical activity being associated with a lower risk of CVD
mortality that was independent of traditional metabolic risk factors.
The American Heart Association recommendations include the same findings as
provided in the WCRF/ AICR recommendations list for people who are healthy. In
regards to people with lower blood pressure or cholesterol, the association
recommends that these individuals aim for around forty minutes of moderate to
vigorous physical activity around three or four times a week. [39]

Principles of Physical Training

Progression
To improve your level of fitness, you need to gradually increase both the
intensity and duration of your physical training routine. According to author
Robert Sterling Rush in his book "Enlisted Soldier's Guide," a safe level of
progression can be achieved by increasing your cardiorespiratory and
muscular ability by about 10 percent every 10 days.

Regularity
It's also important to maintain an exercise regimen that is consistent, with
exercise taking place at regular intervals. Physical training ideally should
take place between three and five times each week. In addition, it's
important to ensure you get adequate sleep and eat properly in order to
operate at peak capacity during your physical training.

Overload
Overloading, according to the "U.S. Army Fitness Training Handbook," occurs
when the work load of your exercise session exceeds the normal demands

you place on your body. This involves pushing yourself so your heart works
at a relatively high percentage of its maximum capacity. Determining the
proper level of intensity, however, depends on a variety of factors, including
age, weight and overall level of fitness. Overloading also takes place during
muscular strength and endurance training when you work a muscle to
failure.

Variety
It's easy to become bored with physical training if you perform the same
routine every time, so it's important to mix things up by breaking up your
training routine and include different activities. Not only will this prevent
boredom, but it also can increase your motivation and help you achieve
better results.

Recovery
The rest periods between physical training are just as important as the
training itself, as muscle damage is repaired and waste is metabolized
during these times. The optimum recovery time is between 24 and 48 hours
after exercise. Recovery also can be achieved by alternating more difficult
training days with easier training days, or alternating muscle groups so
you're not working the same muscles continually. Improper recovery can
lead to muscle fatigue, increasing the potential for subsequent injuries.

Balance
When coordinating a physical training program, it's important to ensure
you're exercising all areas of the body equally to achieve a balanced level of
fitness. For example, writes Rush in the "Enlisted Soldier's Guide," you
should balance routines for the upper body and lower body, and balance
endurance running with sprints in order to run as far and as fast as possible.

Specificity
The final principal is specificity, which seemingly contradicts the previous
principle of balance by advising you focus on a specific ability during
training. More precisely, however, the principle of specificity advises that
you gear your training toward specific goals. For example, if your goal is to
become a better runner, your training should have a greater focus on
running, as activities such as swimming or cycling won't help you achieve
this goal as efficiently
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LOOK AT THE BACKGROUND OF HUMAN RIGHTS

Originally, people had rights only because of their membership in a group, such as a family. Then, in 539
BC, Cyrus the Great, after conquering the city of Babylon, did something totally unexpectedhe freed all
slaves to return home. Moreover, he declared people should choose their own religion. The Cyrus Cylinder,
a clay tablet containing his statements, is the first human rights declaration in history.
The idea of human rights spread quickly to India, Greece and eventually Rome. The most important
advances since then have included:
1215: The Magna Cartagave people new rights and made the king subject to the law.
1628: The Petition of Rightset out the rights of the people.
1776: The United States Declaration of Independenceproclaimed the right to life, liberty and the
pursuit of happiness.
1789: The Declaration of the Rights of Man and of the Citizena document of France, stating that
all citizens are equal under the law.
1948: The Universal Declaration of Human Rightsthe first document listing the 30 rights to which
everyone is entitled.
Introduction
The United Nations (UN) came into being in 1945, shortly after the end of World War II.
The stated purpose of the UN is to bring peace to all nations of the world. After World War II, a committee
of persons headed by Mrs. Eleanor Roosevelt, the wife of US President Franklin D. Roosevelt, wrote a
special document which declares the rights that everyone in the entire world should havethe Universal
Declaration of Human Rights. Today there are 192 member states of the UN, all of whom have signed on
in agreement with the Universal Declaration of Human Rights.
Where Do Universal Rights Begin?
"In small places, close to homeso close and so small that they cannot be seen on any maps of the world.
Yet they are the world of the individual person; the neighborhood he lives in; the school or college he
attends; the factory, farm or office where he works. Such are the places where every man, woman, and
child seeks equal justice, equal opportunity, equal dignity without discrimination. Unless these rights have
meaning there, they have little meaning anywhere. Without concerted citizen action to uphold them close
to home, we shall look in vain for progress in the larger world."

Eleanor Roosevelt, wife of US President Franklin D. Roosevelt, and Chair of the United Nations
Commission that wrote the Universal Declaration of Human Rights in 1948.

World War II had raged from 1939 to 1945, and as the end drew near, cities
throughout Europe and Asia lay in smoldering ruins. Millions of people were dead,
millions more were homeless or starving. Russian forces were closing in on the
remnants of German resistance in Germanys bombed-out capital of Berlin. In the
Pacific, US Marines were still battling entrenched Japanese forces on such islands as
Okinawa.
In April 1945, delegates from fifty countries met in San Francisco full of optimism
and hope. The goal of the United Nations Conference on International Organization
was to fashion an international body to promote peace and prevent future wars. The
ideals of the organization were stated in the preamble to its proposed charter: We
the peoples of the United Nations are determined to save succeeding generations
from the scourge of war, which twice in our lifetime has brought untold sorrow to
mankind.
The Charter of the new United Nations organization went into effect on October 24,
1945, a date that is celebrated each year as United Nations Day.
The Universal Declaration of Human Rights (1948)
The Universal Declaration of Human Rights has inspired a number of other human rights laws and
treaties throughout the world.

By 1948, the United Nations new Human Rights Commission had captured the
worlds attention. Under the dynamic chairmanship of Eleanor RooseveltPresident
Franklin Roosevelts widow, a human rights champion in her own right and the United
States delegate to the UNthe Commission set out to draft the document that
became the Universal Declaration of Human Rights. Roosevelt, credited with its
inspiration, referred to the Declaration as the international Magna Carta for all
mankind. It was adopted by the United Nations on December 10, 1948.
In its preamble and in Article 1, the Declaration unequivocally proclaims the inherent
rights of all human beings: Disregard and contempt for human rights have resulted
in barbarous acts which have outraged the conscience of mankind, and the advent of
a world in which human beings shall enjoy freedom of speech and belief and freedom
from fear and want has been proclaimed as the highest aspiration of the common
people...All human beings are born free and equal in dignity and rights.

The Member States of the United Nations pledged to work together to promote the
thirty Articles of human rights that, for the first time in history, had been assembled
and codified into a single document. In consequence, many of these rights, in
various forms, are today part of the constitutional laws of democratic nations.

People who fought for Human Rights / Civil Rights

A selection of famous people who fought for, campaigned and promoted
human / civil rights and freedom. I have grouped people into different
sections:
1. Civil rights Ending slavery, racial discrimination and promoting the
equal treatment of people in society.
2. Womens Rights People specifically working towards promoting
womens rights.
3. Writers Authors who have promoted respect for human rights
through championing the cause of freedom
4. Humanitarian. People concerned with improving the welfare of others
through charitable and humanitarian work.
There is an obvious overlap between different groups. For example, Thomas
Jefferson could be placed in civil rights for his passing of the Virginia statute
for religious freedom. I placed him in authors for his contribution to
drafting the Declaration of Independence and his eloquent expression of
human rights.
Famous people who promoted Civil Rights

Abraham Lincoln (1809 1865) President of US during the American civil war.
Lincoln made the famous Emancipation Proclamation (1863) declaring that all persons held as
slaves within the rebellious states are, and henceforward shall be free. This proclamation was
followed by the 13th Amendment to the US Constitution (1865) outlawing slavery.

Frederick Douglass (1818-1895) Douglass was a former slave who became

committed to working for the emancipation of all slaves and ending the injustice of slavery and racism
in America. He gave many stirring speeches criticising injustice and raising the hope for a nation
where all people were treated equally regardless of race, sex or religion.

Nelson Mandela (1918 2013) Anti-apartheid leader. Mandela, spent over twenty
years in jail for his opposition to the racist apartheid system which excluded blacks from many areas
of society. He was elected the first President of democratic South Africa in 1994. I have cherished
the ideal of a democratic and free society in which all persons live together in harmony and with
equal opportunities. Nelson Mandela.

Martin Luther King (1929 1968) Non-violent civil rights leader. Inspired American
civil rights movement to achieve greater equality. Helped to organise the 1963 March on Washington,
where he gave famous I have a dream speech.I have a dream that one day this nation will rise up

and live out the true meaning of its creed: We hold these truths to be self-evident: that all men are
created equal.

Mikhail Gorbachev (1931 ) Leader of Soviet Union. Gorbachev, oversaw the

transition from Communism to democracy in the Soviet Union and Eastern Europe, and allowed
Berlin wall to come down. Gorbachev also instigated Glasnost seeking to end restrictions on free
speech and promote religious freedom.

William Wilberforce (1759 1833) Campaigned against slavery, helping to outlaw

slavery in Great Britain. The Slavery Abolition Act 1833, was passed three days after his death.

Olaudah Equiano (1745 1797) The first black African slave to write about his
experience as a slave. His book The Interesting Narrative of the Life of Olaudah Equiano played a
pivotal role in turning public opinion in Britain against slavery.

Rosa Parks (1913-2005) Civil Rights activist. Started the Montgomery bus boycott
(1955) through her refusal to give up her seat to a white person. She became a prominent
spokesperson and figurehead for the American civil rights movement.

Desmond Tutu (1931 ) Campaigner against apartheid in South Africa. Since the end
of apartheid he has campaigned on a wide range of humanitarian issues, seeking to overcome racism,
sexism, homophobia, AIDS and poverty.

Thomas Clarkson (1760-1846) English abolitionist and leading campaigner against

slave trade

Dietrich Bonhoeffer (1906 1945) Principled Christian activist who opposed Nazi
regime in Germany. He opposed Hitlers euthanasia program and persecution of the Jews .

Womens Rights

Mary Wollstonecraft (1759-1797) Early feminist author who helped to propagate

belief in equal rights for women.

Emily Pankhurst (1858-1928) Suffragette who led campaigns of civil disobedience

against a male dominated political system. Pankhurst was sent to jail on several occasions for her
activities.

Susan B. Anthony. American suffragist and campaigner for womens equal rights.
Played significant role in women gaining the vote in US.

Malala Yousafzai (1997- )Pakistani schoolgirl who defied threats of the Taliban to
campaign for the right to education. She survived being shot in the head by the Taliban and has
become a global advocate for human rights, womens rights and the right to education. She has sought
to emphasis the peaceful nature of Islam and the respect Islam has for education.
Further reading: women who changed the world

Democracy

Mahatma Gandhi (1869 1948) Indian nationalist and politician. Struggled for
Indian self-determination and independence. Gandhi inspired millions through his non-violent
protests. Gandhi also sought to improve rights of women and outcasts in Indian society.

Lech Walesa. Leader of Polish Solidarity Movement. Became first non-Communist

President in 1991. Awarded the Nobel Peace Prize in 1983.

14th Dalai Lama. (1935 ) Leader of Tibetans in exile. Has sought to negotiate with
Chinese to respect traditions and culture of Tibetans. Believes in non-violent protest.

Aung San Suu Kyi (1945 ) Burmese opposition leader. Awarded Nobel peace prize
for opposition to military rule. Aung San Suu Kyi was placed under house arrest for many years due to
her opposition.

Shirin Ebadi. (1947 ) Iranian judge and lawyer. She fought for the right for women
to purse a legal career in Iran. She has also defended opposition dissidents who have fallen foul of the
Iranian judicial system.

Benazir Bhutto. (1953-2007) First female President of Pakistan. Helped to move

country from military dictatorship to democracy in 1988.

Writers

Thomas Jefferson (1743- 1826) 3rd President of US. Principle author of Declaration
of Independence.
We hold these truths to be self-evident, that all men are created equal, that they are endowed by
their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of
Happiness. Declaration of Independence.

George Orwell (1903 1950) Author of Animal Farm and 1984, Orwell helped to
warn of the dangers of totalitarian states. He also wrote in support of the disadvantaged sections of
society, and criticised imperialism.

Tom Paine Free thinking radical who passionately argued for greater democracy and
representation for ordinary people. He wrote Common Sensesupporting American independence,
and Rights of Man in defence of the principles of the French Revolution.

Humanitarians

Abbe Pierre (1912 2007) French humanitarian. A Catholic priest known for
founding the Emmas movement, which has the goal of helping poor and homeless people and
refugees.

Helen Keller (1880-1968) Deaf-blind from early childhood, Keller overcoming her
disability to campaigned tirelessly on behalf of deaf and blind people.

Elizabeth Fry (1780-1845) Prison reform campaigner. Fry was instrumental in raising
awareness of the poor conditions in British prisons and campaigning for more humane conditions.

John Howard (1726 1790) 18th century prison reformer.

Promoting respect for human rights is a core purpose of the United Nations
and defines its identity as an organization for people around the world.
Member States have mandated the Secretary-General and the UN System to
help them achieve the standards set out in the UN Charter and the Universal
Declaration of Human Rights. To do so, the UN System uses all the resources
at its disposal, including its moral authority, diplomatic creativity and
operational reach. Member States, however, have the primary responsibility
for protecting human rights of their populations.