This document defines physical fitness and wellness. Physical fitness is the body's ability to function efficiently, work effectively, enjoy leisure, resist disease, and handle emergencies. Wellness integrates mental, social, emotional, spiritual and physical health to improve quality of life and contribution to society. The document outlines the health-related and motor skill-related components of physical fitness, dimensions of wellness, factors influencing health and wellness, and types of physical activities and exercises that target different components of fitness.

1. SPS451/FSR/UiTM
Introduction to
Physical Fitness and
Wellness
Adopted from YM Raja Mohammed Firhad B.
Raja Azidin
Faculty of Sport Science & Recreation
MARA University of Technology (MALAYSIA)

2. SPS451/FSR/UiTM
Definitions
Physical Fitness
“is the body‟s ability to function
efficiently and effectively”
“ability to work effectively, enjoy
leisure time, be healthy, resist
hypokinetic diseases and meet
emergency situation”
Wellness
“is the integration of many
different components (mental,
social, emotional, spiritual and
physical) that expand one‟s
potential to live (quality of life)
and work effectively and to
make a significant contribution
to society”
(Corbin,2006)

3. SPS451/FSR/UiTM
Component of Physical Fitness
• Health Related Component
– Cardiovascular Endurance
– Muscular Strength
– Muscular Endurance
– Flexibility
– Body Composition

4. SPS451/FSR/UiTM
Component of Physical Fitness
• Motor Skill Related Component
– Speed
– Agility
– Quickness
– Power
– Balance
– Coordination
– Reaction time
– etc

5. SPS451/FSR/UiTM
The Dimensions Of Wellness
(-) Wellness Dimensions (+)
Depressed Emotional-mental Happy
Ignorant Intellectual Informed
Unfit Physical Fit
Lonely Social Involved
Unfulfilled Spiritual Fulfilled
Negative Total outlook Positive

6. SPS451/FSR/UiTM
Healthy lifestyle
1. Regular physical activity
2. Eating well
3. Managing stress
4. Avoiding destructive habits
5. Practicing safe sex
6. Adopting good safety habits
7. Learning first aid
8. Adopting good personal
health habits
9. Seeking and complying with
medical consumer
10. Protecting the environment
Health
Wellness
Physical
fitness
Other factors
.
Heredity(Ketur
unan)
. Environment
. Poor medical
care
Factors Influencing Health, Wellness,
And Physical Fitness

7. SPS451/FSR/UiTM
HELP Philosophy
H - Health
People who believe in the benefits of healthy lifestyles are more likely to engage in
healthy behaviors.
E - Everyone
Not just for athletes – it is for all people
L - Lifetime
Starting early in life to emphasize healthy behavior results in long term
benefits
P - Personal
Each person to assess personal needs and make lifestyle changes based on
those needs.

8. SPS451/FSR/UiTM
Types of Physical Activity and Exercise
• Cardiovascular endurance (aerobic) exercise
– e.g., walking, running, cycling etc
• Resistance (strength) exercise
– e.g., structural, functional etc
• Mind body exercise
– e.g., yoga, qigong, pilates etc

9. SPS451/FSR/UiTM
Types of Physical Activity and Exercise
• Cardiovascular Endurance  Aerobics/ Anaerobics
• Muscular Strength (core)  Resistance Training
• Muscular Endurance  Resistance Training
• Flexibility  Stretching Exercises
• Body Composition  Aerobics/ Resistance Training
• „Chi‟  Qigong/ Tai Chi/ Yoga
• Agility  SAQ
• Reaction Time  SAQ
• Power  Plyometrics/ Resistance Training
• Speed  SAQ
• Coordination  Body Coordination Training
COMPONENTS OF
PHYSICAL FITNESS
EXERCISE METHODS