Untitled Quiz

Foundations of Physical Fitness

• Fitness is the ability of an individual to perform daily tasks without undue fatigue, with readiness for emergencies, having energy for other tasks, and sufficient energy for leisure activities.

Aspects of Fitness

• Anatomical Fitness: The completeness of body parts.
• Physiological Fitness: Efficient functioning of body parts.
• Psychological Fitness: Readiness to perform.

Benefits of Exercise

• Improves psychological functioning.
• Improves appearance.
• Increases heart and lung efficiency.
• Increases muscle strength and endurance.
• Protects against lower back problems.
• Maintains proper body weight.
• May delay the aging process.
• Reduces the risk of cardiovascular diseases.
• Reduces stress response.

Problems of Inactivity

• Obesity.
• Tension syndrome.
• Back pain.
• Emotional instability.
• Prone to cardiovascular diseases.
• Diabetes
• Hypertension

Facts and Fallacies of Fitness

• Fallacy: Training harder every day improves fitness.

• Fact: Muscles need recovery time after strenuous exercise.

• Fallacy: High fitness levels allow for sustained high workloads after a break.

• Fact: Fitness levels decrease after a period of inactivity, even for highly trained individuals.

• Fallacy: Exercise harms the heart by enlarging it.

• Fact: Proper exercise strengthens and enlarges the heart.

• Fallacy: More training always leads to more fitness.

• Fact: Overtraining can decrease fitness levels, and excessive training is not productive.

• Fallacy: Achieving fitness takes only small amounts of exercise per week.

• Fact: A minimum of 30 minutes of exercise at 60% of maximum heart rate, three times a week, is recommended for improving cardiovascular fitness.

• Fallacy: Athletes are born, not made.

• Fact: Dedication and hard work are crucial to athletic excellence.

• Fallacy: One should not drink while exercising.

• Fact: Staying hydrated is crucial during exercise.

• Fallacy: Eating sugar pre-exercise increases energy.

• Fact: Sugar has a lesser effect during exercise.

• Fallacy: Extra sleep before a competition is beneficial.

• Fact: Too much rest before a competition might affect performance.

• Fallacy: Sweating burns fat.

• Fact: Sweat does not have a direct correlation with significant fat loss, rather, it is a result of fluid loss.

• Fallacy: Putting on a sweater after exercise helps with recovery.

• Fact: The body will cool down on its own; a sweater might hinder that process.

• Fallacy: It is good to take a cold shower after a hot one.

• Fact: Cold showers can constrict blood vessels, especially after exercise.

• Fallacy: Stretching isn’t necessary if you are fit.

• Fact: Stretching is crucial during and after exercises to improve flexibility and prevent injury

• Fallacy: Taking salt tablets helps compensate for salt lost in sweat.

• Fact: Excessive salt intake can lead to high blood pressure, blood clots, and heat exhaustion.

• Fallacy: Strength training makes women bulky and masculine.

• Fact: Women can firm up muscles but it takes significant efforts and resistance training against a lighter resistance to do so.

• Fallacy: Losing fat from specific exercise.

• Fact: Fat loss occurs throughout the body, not just in targeted parts during exercises, but rather, with balanced workout routines.

• Fallacy: The more you sweat the more fat you lose.

• Fact: Effort and workout routines correlate with fat burning, not just pure sweating.

Components and Parameters of Physical Fitness

• Health-related components: contribute to overall health, including muscular strength, muscular endurance, aerobic endurance, body composition, and flexibility, are developed before skills-related components.
• Cardiovascular Endurance: The capability of the heart, lungs, and blood vessels to deliver oxygen and nutrients to working muscles so that they are able to perform sustained and rhythmic exercises.
• Activity tests: Bench Step Test and 1-mile walk test.
• Pulse Rate Technique: Sites for taking the pulse, including apical and carotid, radial, and temporal.
• Resting Heart Rate: Guidelines for healthy heart rate for men and women based on age and athletic status.
• Muscular Strength: Ability to exert maximal effort.
  • Weight lifting, arm wrestling
• Muscular Endurance: Ability to sustain muscular effort.
  • Abdominal curls, push-ups.
• Flexibility: Normal range of motion in joints.
  • Sit and reach.
• Body Composition: Lean body mass versus body fat.
  • Formula for lean body mass for men and women
  • Body Mass Index
• Classification of BMI
• How to estimate percent body fat from BMI

Skills-Related Components

• Contribute to performing skills efficiently.
• Developed after health-related components
• Examples: Speed, power, reaction time, coordination, balance, agility.

Principles of Training

• Overload: Increasing stress on the body gradually to improve fitness: frequency, intensity, time (duration), and type.
• Progressive Resistance Exercise (PRE): Increasing stress gradually to improve fitness.
• Specificity: Body adapts to specific demands.
• Reversibility: Fitness improvements are lost when demands decrease.
• Variety: Alternating exercises, equipment, and speeds.
• Individualization: Training tailored to individual needs.
• Warm-ups: Properly prepare the body for exercise.
• Cool-downs: Allow the body to return to normal resting state.

Stress Management

• Stress: The body's response to demands.

  • Distress: Harmful physical or mental consequences
  • Eustress: Positive stress, motivating and enhancing productivity.

• Three stages of stress response:

  • Alarm reaction stage: Fight or flight response.
  • Resistance stage: Body adapts to stress.
  • Exhaustion stage: Body can no longer cope.

• Common causes of stress: Major life changes and environmental events.

• Symptoms of stress: Feelings, thoughts, behaviors, and physiology.

• Initial Self-Assessment for stress levels, stress-related behavior and traits. Specific tests to determine the individual stress levels and source causes.

• Sources of frustration: Socio-economic issues, discrimination, overcrowding, bureaucracy.