PHED 1111: Physical Education
Fall 2012
Instructor: Ebtesam Tallouzi
Section: Shima Al-Mubarak
Name: Shima S. Al-Mubarak
ID: 201002182
Assignment: Health, wellness, fitness, and healthy lifestyles
Assessment Rubric:
Criteria
Introduction
Assessment Rubric for Individual Written Report
Contains Thesis statement, states why assignment is
SCORES
4
important, a reference to justify assignment, outlines the
body topics.
Health and
Description of health and wellness, the dimensions of health
Wellness
and wellness, and factors influencing health and wellness.
Physical
Description of physical fitness, the health-related factors to
Fitness
physical fitness, and the skill-related factors of physical
6
6
fitness.
Healthy
Description of some useful healthy lifestyles that is critical
Lifestyles
to health and wellness.
Planning and
Factors to consider before and during physical activity to
Preparing for
get ultimate benefit.
4
6
Physical
Activity
Health Benefits Description of five of the health benefits of physical
of Physical
5
activity.
Activity
The HELP
Discuss the HELP Philosophy: Health is for Everyone for a
Philosophy
Lifetime and it’s Personal.
Conclusion
Restate the thesis statement, include a summary of the key
4
4
points from the body paragraphs, and say how these key
points answer the assignment.
Reference
Write the reference using APA style
3
Mechanics
Punctuation and spelling and capitalization are correct,
8
words are well chosen, writer uses own words, use of
headings, topic sentences, full sentences, first person, no
bullet points, correct line spacing and font.
TOTAL
50
Introduction
We, at some point wanted to improve our quality of life by making changes to our
sedentary lifestyle but sometimes find it hard to get started. This is due to the fact that we do not
have the knowledge of how to do it and are just ignorant in the benefits of physical activities.
This assignment will serve as a guide or mind opener to readers who are eager to have a
lifestyle change and are gearing up to be active. Young once as well as young ones, specifically
the students will find this useful to be more aware of the benefit of healthy lifestyle. Also me, I
will get the general idea and encouragement due to the benefits while working on this
assignment.
Health and Wellness
Health is composed of two components, a negative and a positive component. The
negative component undermines optimal health such as death, illness and debilitating conditions.
This negative component degrades a person’s quality of life. The positive component on the
other hand is wellness. This reflects an individual’s outlook in life and its effective functioning.
Health is not just if you do not have illness or a disease, it is a state of well-being. In short, you
are healthy if you are well. (Corbin et al., 2011, p. 2-4)
Health and wellness are multidimensional or have a multiple aspects of it. The aspects
includes emotional-mental, intellectual, social, spiritual and physical. Emotional-mental health is
when a person is happy; and emotional-mental wellness if it has the ability to overcome daily
challenges. Intellectual health is that there is no illnesses that restrict the person to learn; and
intellectual wellness if the person is well informed and able to learn. Social health is when there
is no illnesses that restrict the persons social interaction capability; and social wellness if the
person is able to interact with others. Spiritual health is when there are no illnesses to practice
spiritually; and spiritual wellness when a person is fulfilled. Physical health is when there are no
illnesses that restrict the person to perform physical activities; and physical wellness when the
person is able to function to do his work, this includes physical fitness. (Corbin et al., 2011, p. 45)
There are a lot of factors that can influence health and wellness like numerous kinds of
illnesses as well as the environment such as the safety of a person’s location; but the most
prominent factor that greatly affect one’s total health and wellness is self-perception.
Researchers believe that this is more important that of the actual state of it. This is a positive
outlook in life; it’s the individual’s ability to praise themselves of their success and not to
overlook it. Here come into place the positive lifestyles which greatly contribute in how
positively you/we perceive about our health and wellness. (Corbin et al., 2011, p. 4)
Physical Fitness
Physical fitness is associated with the ability of a person to perform things effectively and
efficiently. You are considered to be physically fit if you can do your daily tasks or work without
any hindrance and not experiencing fatigue or pain in a timely manner. Physical fitness consists
of five health-related and six skill related components. (Corbin et al., 2011, p. 7)
The health-related components of physical fitness as the name suggests, is directly
associated to good health. These are the body composition, cardiovascular fitness, flexibility,
muscular endurance and strength. Moderate amount of these are very important in the prevention
of diseases which promote a good health. (Corbin et al., 2011, p. 7)
On the other hand, skill-related components of physical fitness are more associated with
performance contrary to health-related components which is more on good health. It is also
called sports fitness or motor fitness. This generally pertains to high level of performance in
motor skills which are vital in activities such as sports and some specific kind of work. (Corbin
et al., 2011, p. 7)
Healthy Lifestyles
Healthy lifestyle can greatly boost wellness and overall promote optimal health. Living
with it helps us to avoid illnesses such as hearth diseases, cancer, diabetes and others which are
related to inactivity, hypokinetic diseases or conditions. Two of the most common healthy
lifestyle that we can adopt in our daily living is being physically active and eating well. These,
although simple as they may seem, can improve our quality of life and add more years of living.
(Corbin et al., 2011, p. 13)
Physical activity or exercise can help prevent diseases related to lack of physical activity
or hypokinetic diseases such as heart disease, low back pain, adult on-set diabetes as well as
obesity. Being physically active enhances our physical fitness which we already know consists of
health-related and skill-related components. So in summary, this does not only enhance our
health and wellness, it does also improve our skills which are essential not only in sport but also
in our daily tasks or work. (Corbin et al., 2011, p. 7)
Healthy eating requires not only eating healthy food but also monitoring how much we
are eating, making sure that we are not only eat the required nutrients for the day but also eating
only the recommended nutrients intake. There are four key components of a nutrient-dense total
diet which to consider and these are moderate energy intake, reduce solid fats and added sugars,
consume nutrient-dense foods and reduce sodium intake. Keep in mind that a healthy diet is not
something like a strict guidelines but rather a flexible approach of eating. (Corbin et al., 2011, p.
323)
Planning and Preparing for Physical Activity
So, by now we have already explored the importance of health and wellness and we
already know that healthy lifestyle really contribute in attaining optimal health. We also know
that physical activity is one of the things that we can do to avoid diseases that impair our quality
of life. But before we commit ourselves with physical activity, planning and preparation is
equally important to reduce risk or injury and for us to enjoy the activity more. (Corbin et al.,
2011, p. 46)
One of the factors that you need to consider prior to the performance of physical activity
is screening to establish medical readiness. There are two types of this according to the
guidelines set by American College Sports Medicine (ACSM), they are Self-guided and
Professional-guided screening. Self-guided screening, we should consider that men over the age
of 40 and for women over the age 50 that are previously inactive to consult a physician before
beginning physical exercises; this should also include people that are at risk of cardiovascular
disease. Another option to this kind of screening is the seven-item Physical Activity Readiness
Questionnaire (PAR-Q) designed by British Columbia Ministry of Health. (Corbin et al., 2011, p.
46)
Professional-guided screenings are assessments performed by a medical doctor or a
certified health/fitness professional. Risks are categorized as low, moderate and high which is
based on some obvious factors like family history of diseases, if a person is smoking or is living
an inactive or sedentary lifestyle. But sometime it may need professional screening like tests for
blood cholesterol or glucose and others. Medical exam and a clinical exercise which is typically
administered in a treadmill and monitored by EKG are some of the method used with this kind of
screening. (Corbin et al., 2011, p. 46-47)
Another consideration before performing physical activity are the gears you are going to
use like clothes, shoes and others. Choose the right clothing that is appropriate with the activity
you are engaged with. The shoes should be comfortable to you more than what it looks like. It
should also be based on the intended use. For example, use running shoes when you are engaged
in running or basketball shoes when you are playing basketball. They should be worn and used
on their intended purpose. (Corbin et al., 2011, p. 47-48)
Keep in mind the three components of a daily activity program that is essential in proper
transition of the body during the stages of the workout. These are warm-up, which prepare your
body for the workout, the workout, and cool-down which make the body to return to the state of
rest and recovery. A minimum of 5 to 10 minutes of warm-up activity is required such as
walking and others before the actual exercise to take place. (Corbin et al., 2011, p. 48-49)
The workout or the conditioning phase of the physical activity is the part that you get the
most of the health benefits. Take note of the workout information such as frequency, intensity
and length of time. Keep also in mind to slow down gradually with your workout until your
blood pressure and heart rate went back to normal. (Corbin et al., 2011, p. 50)
During the cool-down process you can also include stretching of 10 or more minutes.
This will help relieve muscle spasms and building flexibility is more effective while the muscles
are warm after the exercise. (Corbin et al., 2011, p. 50)
Health Benefits of Physical Activity
Sedentary lifestyle is the absence of good physical activity and greatly contributes in the
rise of chronic diseases.Among the benefits which are associated with goof fitness are the
following:

Can help and individual to work effectively and efficiently by increasing the resistance of
fatigue, muscle soreness, back problems and other symptoms. Employers which are
involved in fitness programs reported that absenteeism decreases by 50% among the
participants and said that they are more effective and efficient in performing certain jobs.
(Corbin et al., 2011, p. 78)

If an individual is lean, have no back problems and other illnesses and individual most
likely to enjoy leisure time. They are most likely to be more engaged and participate in
leisure-time activities than those who are not physically active. (Corbin et al., 2011, p.
78)

It is essential to effective living by giving enough fitness in performing activities without
fatigue. Activities like walking, household chores or other simple things without feeling
pain of having to fear of injury.(Corbin et al., 2011, p. 78)

It is the basis of dynamic and creative activity because it is believed that activity and
fitness are related with intellectual functioning. Research and studies shows that physical
fitness foster new brain cell growth and also help children learn more. (Corbin et al.,
2011, p. 78-79)

May help you function safely and assists you in meeting unexpected emergencies by
enhancing performance such as motor skills, strength and speed. (Corbin et al., 2011, p.
80)
The HELP Philosophy
The HELP philosophy is a basis of making healthy lifestyle change possible. The concept
is a set of guidelines which help individuals to adopt positive kind of lifestyles. H stands for
“Health”. You must believe on the benefits of healthy lifestyle because if you believe you are
more likely to engage and take part on healthy behaviors. If you believe it, you can attain it.
(Corbin et al., 2011, p. 14)
The E in HELP is for “Everyone”. Physical activity is for everyone and not only for the
athletes. Eating well, stress management as well as healthy lifestyles are for everyone to practice
and experience. (Corbin et al., 2011, p. 14-15)
L on the other hand stands for “Lifetime”. Study shows that it is better to practice healthy
lifestyle from earlier age, because the earlier you practice it, the greater the benefits. So it is
important for young people to start it while they are young and always put in mind that unhealthy
lifestyle is accumulated and we later reap it on the later part of our lives. (Corbin et al., 2011, p.
15)
P stands for “Personal”. As they say everyone is unique so each one must assess their
personal needs and make lifestyle changes based on it. Make your lifestyle fit for you and make
sure that you can stick to it as time goes by. (Corbin et al., 2011, p. 15)
Conclusion
The intention of the assignment has been clearly laid down throughout the paper and
hoped that it will be clear and concise enough to be of a help and serve as a starting point for
everyone to start a new and healthy lifestyle. As far as health and fitness is concerned, we cannot
discount the fact that our lifestyle always comes into the picture. Out lifestyle always tells the
story of the condition of our health. Whether we are feeling sick right now, or not even feeling a
hint of illness as of the time being, our lifestyle in the present will always tell the story when we
get into age. For those who are feeling the toll of their unhealthy lifestyle in the past, hopefully it
is still not late for us to decide a lifestyle change, a healthy lifestyle. Physical fitness and healthy
eating are just a few but for me are they primary movers of good health. Consider an active
lifestyle, whether we are in school, at work or at the comfort of our own home. In this modern
age, there are the pros and cons of technology to us. One of the cons that technology did to us is
somewhat teaches us to be lazy and not to be physically active. Don’t let technology grab and
steal your health form you, rather use these to further enhance your whole-being and improve
your health and wellness. Lastly, eat well. Be vigilant on whatever we are eating and make sure
that we are eating the right nutrients. As my closing word for this assignment, be active, eat well
and live well, live a healthy lifestyle for a happy and fruitful future.
References
Corbin, C., Corbin, W., Sidman, C., Welk G., & Welk, K. (2011). Concepts of Physical Fitness
and Wellness A Comprehensive Lifestyle Approach.