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Health and Fitness Guide

Common Causes of Health Issues

Dehydration: Dehydration happens when the fluid in your body is used or lost more than the fluid you drink or intake.

Overexertion: This refers to the pressure one puts on oneself, leading to discomfort or even serious injury.

Hypothermia: It occurs when the body easily loses temperature, dropping below 35 degrees Celsius.

Hyperthermia: The opposite of hypothermia, it occurs when the body temperature rises significantly beyond the normal 37 degrees Celsius, posing life-threatening risks.

Sports Injuries: Refers to injuries during sports or exercise, including sprains, contusions, concussions, dislocations, fractures, and strains.

Kinds of Injury:

  1. Sprain - Tear of ligament fibers, muscles, or tendons supporting a joint.
  2. Contusion - Bruise, bleeding into the soft tissue.
  3. Concussion - Caused by a direct blow to the head.
  4. Dislocation - Occurs when the ball of a joint is forced out of its socket.
  5. Fracture - Break, crack, or shattering of a bone.
  6. Strains - Injuries involving the stretching, partial tearing, or complete tearing of a tendon.

Kinds of Injury:

  1. Acute Injuries - Sudden injuries during play or exercise (e.g., sprained ankles, strained backs, fractured hands).
  2. Chronic Injuries - Develop after long-term sports or exercise, characterized by pain, dull ache, and swelling.

The R.I.C.E. Treatment Method:

  • Rest: Immobilization prevents further injury and aids recovery.
  • Ice: Cold reduces pain by numbing the affected area.
  • Compression: Pressure keeps swelling under control.
  • Elevation: Keeping the injured body part above the heart reduces swelling and associated pain.

Etiquette: A set of customs and rules for polite behavior, especially among a particular class of people or in a specific profession. It is like a "ticket" or "label attached to something for identification."

Sportsmanship: Engaging in responsible behavior that promotes social values.

Fueling for Performance: Eating specific foods or supplements during specific time windows to maximize performance.

Physical Activity: Any movement of your body that uses energy.

Types of Physical Activity:

  • Dynamic Stretching: Best for starting an exercise program after warming up.
  • Static Stretching: Best as a cooldown stretch.
  • Moderate Physical Activity: Includes brisk walking, dancing, biking, swimming, and jogging.
  • Vigorous Physical Activity: Activities that make your heart pump faster and release more sweat (e.g., playing soccer, swimming, jogging).

The Filipino Pyramid Activity Guide

Developed by the Philippine Association for the study of Obesity and Overweight to encourage Filipinos to become more active.

Common Results of Physical Inactivity:

  • Increased risk of being overweight and obese.
  • Hypertension/high blood pressure.
  • Anxiety.
  • Type 2 diabetes mellitus.
  • Depression.

Fitness Facts Benefits

  1. Exercise Boosts Brainpower
  2. Movement Melts Away Stress
  3. Exercise Gives You Energy
  4. It’s Not That Hard to Find Time for Fitness
  5. Fitness Can Help Build Relationships
  6. Exercise Helps Ward Off Diseases
  7. Fitness Pumps Up Your Heart
  8. Exercise Lets You Eat More
  9. Exercise Boosts Performance
  10. Weight Loss is Not The Important Goal

Examples of Fitness Events:

  • Fun Run for a Cause
  • Zumba for a Cause
  • Anti-Smoking Campaign
  • Sports Competition
  • On-the-Spot Poster Making Contest

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