Basic Concepts of Fitness PDF

Basic Concepts of Fitness Importance of Physical Activity Regular physical activity is critically important for all ages Research demonstrates all individuals can benefit from exercise Regular activity has been shown to reduce morbidity and mortality Physical Fitness Physical fitness is the...

Basic Concepts of Fitness Importance of Physical Activity Regular physical activity is critically important for all ages Research demonstrates all individuals can benefit from exercise Regular activity has been shown to reduce morbidity and mortality Physical Fitness Physical fitness is the ability to meet all the ordinary demands of life without becoming tired and to respond to extra demands when necessary Types of Fitness Health Fitness Important for prevention and remediation of disease and illness Motor-performance/ skill fitness Important in sport performance and job performance Components of Health Fitness 1. Body composition 2. Cardiovascular endurance 3. Flexibility 4. Muscular endurance 5. Strength  Body Composition Percentage of lean body mass and fat body mass CV Endurance Efficient use of the heart, blood vessels, and lungs. Medical benefits Potential of preventing circulatory and hearth diseases Means of caloric expenditure: 5 cals, per liter of oxygen, approximately 100 cals. Per mile Improving work efficiency Flexibility Range of movement within a joint and its specified muscle group Strength The capacity to exert force against resistance in one max. effort Anaerobic training. Key facts Strength training is any form of exercise involving weights or resistance. Strength training builds strength in your muscles and protects your bones and joints. This type of training should be part of your weekly exercise program. Strength training reduces your risk of heart disease, diabetes and improves your mental health and wellbeing. Muscular Endurance Force against sub maximal resistance Anaerobic training. Number of sit ups per minute. Components of motor performance/ skill fitness 1. Agility 2. Balance 3. Coordination 4. Power 5. Reaction time 6. speed Health benefits associated with physical activity Reduction of blood pressure Decreased risk of CHD Controls body fat gains Reduction in osteoporosis Decreased risk of cancer Gains in cognitive function Reduction of depression Reduction of osteoarthritis Lowers mortality Skill-related Fitness Agility is the ability to change the position of the body in space quickly and accurately Speed is the capacity to execute moves in a small amount of time Balance is the ability to maintain stability, whether stationary or while moving Power is the ability to apply the greatest amount of force in the shortest amount of time Coordination is the capacity to perform many motor actions simultaneously with precision and fluidity Reaction Time is the interval between a stimulus and the corresponding reaction Significance of Physical Fitness Testing Low levels of health-related fitness are linked to diabetes and cardiovascular disease. According to the institute of medicine (2012) the wold health organization has also proclaimed obesity to be a worldwide pandemic in 2000. as a result, it is crucial for everyone to evaluate their health and keep track of their level of fitness in connection with their health. moreover. Assessing health-related fitness will Educate people about their present health-related status Offer facts that may be utilized to generate tailored exercise prescriptions or programs Track changes in the health-related fitness level of participants and population over time; and If required, modify physical education courses Benefits of Physical Activity Perhaps one of the most important things you can do for your health is to exercise regularly. Physical activity may strengthen your bones and muscles, help you maintain a healthy weight, increase your ability to carry out daily tasks, and improve your cognitive health. Adults who spend less time sitting and those who engage in any level of moderate – to- vigorous exercise reap some health advantages. Physical activity has a greater influence on your health than other lifestyle decisions. Physical activity is good for everyone’ s health, no matter the age, ability, race or size 1. Immediate Benefits Following a session of moderate-to-vigorous exercise physical activity has some positive effects on brain health. Children aged 6 to 13 will experience better thinking or cognition, and adults will have less transient anxiety. As you age staying physically active on a regular basis might help keep your thinking, learning and judgment abilities sharp. Additionally, it can improve your quality of sleep and lower your risk of anxiety and sadness.  2. Weight Management habits of engaging in physical exercise and healthy eating habits are both essential for managing weight. When you consume more calories through food and drink than you burn. Including calories burned through physical exercise you put on weight  3. Reduced Risk of Acquiring Lifestyle Diseases the two main causes of mortality in the world are heart disease and stroke. Your chance of developing these diseases can be decreased by engaging at least 150 minutes of moderate physical exercise each week. By engaging in additional exercise , you can further lower your risk, additionally, regular exercise helps decrease blood pressure and lower cholesterol. You can lower your risk of metabolic syndrome and type 2 diabetes by engaging in regular physical exercise. A combination of excess abdominal fat, high blood pressure, low HDL cholesterol, high triglycerides, and/ or high blood sugar constitutes metabolic syndrome.  you can reduce your chance of acquiring a number of common cancers by staying physically active. Higher levels of physical exercise among adults lowers the chance of acquiring malignancies of the breast, colon, bladder, kidney, stomach and lungs. It is very true that regular physical activity helps cancer survivors enhance their quality of life while also increasing their physical fitness.  4. Development of Skeletal and Muscular Strength It is vital to safeguard your bones, joints, and muscles as you age since they support your body and facilitate movement. Maintaining strong bones, joints, and muscles can make it easier for you to carry out everyday tasks and engage in physical activity.  5. Enhanced lifestyle activities and prevention of accidents Stair climbing, supermarket shopping, and playing with little kids are common daily activities which can be hindered by functional restriction or the inability to do common tasks. Middle-aged or older persons who are physically active are less likely to experience functional limits than those who are sedentary.  6. prolonged life an increase in longevity by even 10 minutes a day might be beneficial. Increased daily activity also helps reduce the chance of early mortality due to any reason. The risk of early death peaks for those below and above the age of 60 who take 6,000 to 8,000 steps per day.  7. management of chronic diseases and disabilities People who regularly engage in physical exercise can better manage their chronic medical conditions and challenges. For individuals with arthritis, frequent physical exercise, for instance, can reduce pain and enhance function, mood and quality of life. It helps type 2 diabetics in maintaining healthy blood sugar levels while reducing their risk of heart disease and nerve damage. As for persons with impairments, exercise helps in maintaining their independence and sustain daily life activities. Thank you!