03 Physical Well-being

Highlights:

1. Indicators for measuring physical health and their implications

Problem

Measuring

Tool

Indicator

Abnormal growth and
development

Weight (kg) and Height (cm)

Scale, measuring tape

Growth charts

Obesity

Weight (kg) /Height (m)²

Scale, measuring tape

Body Mass Index (BMI)

Fat ratio

Calipers / body fat scale

Fat ratio

Central obesity

Waist Circumference (cm)

Measuring tape

Waist circumference

Waist / Hip Circumference (cm)

Measuring tape

Waist-hip ratio (WHR)

Cardiovascular diseases such as
heart diseases and hypertension

Pulse rate

Counting Heart rate monitor

Pulse rate

Blood Pressure

Blood Pressure Monitor

Systolic blood pressure
Diastolic blood pressure

Reading:

Application:

Assessment Task:
(password protected)

2. Aspects of Physical Fitness

Aspect

Examples

Muscular strength

Resistance exercise such as weight lifting

Muscular endurance

Marathon

Cardio-respiratory endurance

Aerobic exercise

Flexibility

Stretching, Tai-chi, Yoga

3. Individual Level

Healthy Diet

Nutrition

Macro-nutrients – for growth, metabolic function and bodybuilding
- Protein
- Carbo-hydrate
- Fat (lipids)
Micro-nutrients – for regulating cell function
- Vitamins – fat-soluble (vitamins A, D, E and K) and water-soluble (vitamins B and C)
- Minerals – include calcium, iron, phosphorus, sodium, potassium, magnesium and sulphur

Malnutrition

Deficiency in nutrients / lack of particular nutrient in food
- Deficiency of vitamin C may cause scurvy
Excess of nutrients
- Excessive intake of carbohydrates/ fat may lead to obesity

Unbalanced diet

Low vegetable/ fibre diets
- increase the risk of colon cancer
High fat, high salt and high sugar
- increase the risk of hypertension/ heart diseases
Trans fatty acid
- increased risk of Coronary Heart Disease

Balanced Diet

Healthy Eating Food Pyramind for Children
(2-5 years old)

Healthy Eating Food Pyramind for Children
(6-11 years old)

Healthy Eating Food Pyramind for Adolescents
(12-17 years old)

Healthy Eating Food Pyramind for Adults

Healthy Eating Food Pyramind for Elderly

4. Cholesterol

Low Density Lipoprotein (LDL) – Bad Cholesterol
High Density Lipoprotein (HDL) – Good Cholesterol

5. Eating Disorders

Bulimia nervosa
Anorexia nervosa (Online Survey : Am I having a Tendency of Getting Eating Disorders? )

6. Energy Balance

Energy input vs energy output = weight gain / lose
Unhealthy eating habits, such as the frequent consumption of high-calorie fast food, may lead to high energy input
Insufficient physical activities due to the increasing sedentary nature of workplace and leisure activities, may lead to low energy output
Obesity developed when energy input is much larger than the energy output

7. Health maintenance and disease prevention

Personal role

Protective factors

physical activities, recreation and rest, balanced diet, good hygiene practices, protective measures (e.g. helmets, seat-belts), universal precautions