Mental & Physical Fitness

MKT 2201
Lesson 04
Content
• What is physical fitness
• How to maintain physical fitness
• What it is the importance of physical fitness
• What is mental fitness
• How to maintain mental fitness
• What it is the importance of mental fitness
• Interrelationship between physical and mental fitness
What is physical fitness

• What is physical fitness? The U.S. Department of Health and Human Services separates physical fitness into
two categories:
health-related fitness and
performance-related fitness.

• The general public focuses on health-related fitness, which is the amount of physical training required to
reduce the risk of disease or injury.
• Military members focus on performance related fitness, which is the amount of physical training required to
achieve a physical goal, such as climbing a mountain or maneuver chalks and chains on an aircraft carrier
How to maintain physical fitness
• Endurance or aerobic
Endurance is the body’s ability to continually accomplish the same task in a
repetitive fashion. These are the activities that increase your breathing and heart
rate. They keep your heart, lungs, and circulatory system healthy and improve your
overall fitness. Examples include brisk walking, jogging, swimming, and biking.
• Mobility/ Balance
Mobility is the ability to move the body in space with the precision necessary to
negotiate an obstacle, such as entering a window. These are the exercises can
make it easier to walk on uneven surfaces and help prevent falls. To improve your
balance, try tai chi or exercises like standing on one leg.
• Strength or resistance training
Muscle strength is the maximum force created by a muscle, muscle endurance is the
ability to create a force repetitively or sustain it, and power is the ability to create force
quickly across distance. These are the exercises that make your muscles stronger. Some
examples are lifting weights and using a resistance band.
• Flexibility
ability to maintain or achieve optimal muscle length–tension relationships across
joints that enable a person to perform specific tasks with less likelihood of injury or
undue difficulty.
These are the exercises that stretch your muscles and can help your body stay limber.
Yoga and doing various stretches can make you more flexible.
Importance of Physical fitness

• The risk of cardiovascular disease, thromboembolic stroke, hypertension,

type 2 diabetes mellitus, osteoporosis, obesity, colon cancer, breast cancer,
anxiety, and depression all decrease with an increase in physical activity
• Increases capillary density in working muscle, raises blood volume, and
decreases heart rate during exercise.
• improves psychological well-being
• Improved work performance
Importance of Physical fitness con….
• Ted Talks : https://www.youtube.com/watch?v=BHY0FxzoKZE
 What is mental fitness
• Mental fitness is your ability to cope with and meet the psychological demands of life,
without undue fatigue or damage to your mind or body.

• This includes the basic necessary psychological tasks of everyday living (e.g.
planning/organising, managing emotions, dealing with people, communicating,
reading/writing/remembering, navigating, managing impulses) but also the more robust
psychological demands of high-performance settings like university (e.g. advanced
learning/studying, examinations, competition).
 • Meditation
• Mind-body fitness such as yoga,
aikido or tai chi
• Positive thinking
• Focused imagery
• Techniques to clear out your mind
• Playing music
• Relaxing in nature
• Exercise for 30 minutes every day. Physical exercise delivers oxygen to the brain.
This can help to improve your memory, reasoning abilities and reaction times.

• Read often and read widely. Keeping an active interest in the world around you
will help
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• Challenge your
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health.
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•• Take time to relax. Excess stress hormones like cortisol can be harmful to the
Take time to relax. Excess stress hormones like cortisol can be harmful to the brain. Schedule regular periods
brain. Schedule
of relaxation into yourregular
week. periods of relaxation into your week.
• Take up a new hobby. Learning something new gives the ‘grey matter’ a workout and builds
neural pathways in the brain.

• Actively manage your health. Conditions such as diabetes or heart disease can affect mental
performance if not diagnosed and treated. Have regular check-ups with your doctor to prevent
future problems.

• Engage in stimulating conversations. Talk to friends and family about a wide range of topics. This
gives your brain an opportunity to explore, examine and enquire.

• Take up a manual activity or craft. Hobbies such as woodwork and sewing or activities like
skipping require you to move both sides of the body at the same time, in precise movements.
This can help to improve your spatial awareness and increase your reaction time.

• Exercise your brain with others. Watch, question and answer game shows and enjoy the
competitive spirit. Involve the family in regular games to test their general knowledge.
Importance of Mental fitness
• Mental Fitness is crucial to a person’s health and wellness and should be practiced on a daily basis.

• Without it, we cannot receive integral health and true flourishing of the body, mind, and spirit (“the
activating or emotional principle influencing a person.”) .
• This type of practice can lead to a calming of the mind and will enhance the mind/body connection

• Reduce Anxiety and Boost Positive Emotions

• Reversing Heart Disease

• Increased Focus and Boost Mental Performance

• Decrease Chance of Heart Stoke
• Increased Productivity
• Increase Positive Social Connection
• Increases physical wellness
• Provides relaxation
• Increased blood flow
• Enhances immune system
• Reduces migraine headaches
• Longevity (great duration of individual life)
• Our intention becomes “clear, focused, unbiased, and confident” (Dacher,
2006)
 Importance of Mental fitness Con……….
• Ted Talks : https://www.youtube.com/watch?v=TFbv757kup4
Interrelationship between physical and
mental fitness
• Physical educators have generally assumed that physical fitness is
important to mental health. Their assumptions are based on an
organismic view of the mind-body relationship (Morgan, 1974).
• Improvements in cardiovascular functioning following training, for
example, have been associated with reports of an increased sense of
well-being (Buffone, 1980; Ismail & Trachtman, 1973)
• The regular exercise helps in stress adaptation: "The increased
adrenal activity resulting from repeated exercise seems to cause an
increased reserve of steroids available to counter stress (Michael,
1957)
• Some researchers assume that physical fitness improvements give
people a sense of mastery, a sense of having control over bodily
functions, which is then associated with an experience of well-being
(Ismail & Trachtman, 1973; Solomon & Bumpus, 1978).
• Exercisem is a form of meditation which triggers an altered state of
consciousness (Buffone, 1980; Solomon & Bumpus, 1978).
• Work.
Research on the relationship between physical fitness training and
work behavior has been reviewed by Donoghue (1977) Accordingly
fitness training has been positively associated with reduced
absenteeism, an effect that has been related to reduced risk of heart
disease following fitness training. Moreover, exercise breaks on the job
appear to reduce errors and improve output. Workers who participate
in exercise programs generally report that their work performance and
attitudes improve,
• Sleep.

Folkins, Lynch, and Gardner (1972) found that college females who showed improvements in aerobic fitness
also reported improvements in sleep behavior.

• Social behavior.

A large number of intact group comparison studies have related fitness and sports activity to popularity,
social adjustment, and the like (Stevenson, 1975), Greenberg (1976) randomly assigned 60 students to one
of three conditions: fitness training plus interpersonal functioning training, interpersonal functioning
training, or a no-training control. On Carkhuff's Communication and Discrimination Indices, the fitness plus
interpersonal training group did better on discrimination of interpersonal skills but not on communication,
as compared with the interpersonal functioning training group. Both groups were superior to the no-training
control group.
Thank you