Physical Fitness, Benefits, Concerns, and Issues PDF

PHYSICAL FITNESS, BENEFITS, CONTEMPORARY CONCERNS AND ISSUES  It is the capacity of an individual to complete effectively and efficiently his/her daily activities and tasks without undue fatigue, and still has extra energy to do recreational activities. Physical fitness is importa...

PHYSICAL FITNESS, BENEFITS, CONTEMPORARY CONCERNS AND ISSUES  It is the capacity of an individual to complete effectively and efficiently his/her daily activities and tasks without undue fatigue, and still has extra energy to do recreational activities. Physical fitness is important for us to enjoy life to the fullest. Is the state of the body’s well-being that is achieved by having a healthy diet, regular exercise and other physical activities, good hygiene, and enough rest. Thus physical fitness is important to experience and enjoy life to the fullest.  Body Composition Agility Cardiovascular Balance Endurance Coordination Flexibility Power Muscular Endurance Reaction time Muscular Strength Speed Is the ratio of muscles to fat in the body. It can be measured by skinfold calipers, bioelectric impediment, and hydrostatic weighing. It is engaging in physical activity for a long period of time, no matter how strenuous it is. It can be measured by a stress test on a treadmill or on a stationary bike. A cross-country runner or a marathon runner possess this component. It is the ability to move the joints through a wide range of motion. It can be measure by a sit-and- reach test. Example; a gymnast doing a leg split is flexible. It is the ability to use muscles repetitively without experiencing fatigue. It can be measured by a 60-seconds push-up test. Example; long-distance cycling or using a rowing machine develops a person’s muscular endurance It is the ability to produce force using muscles. It can be measured by performing a 1-repetition max test on the bench press. It is the ability to stop, to start, and to change It is the ability to control body composition while directions quickly. Example; the ability of a standing still or moving. Example; a gymnast to football player to cut across the field and gymnast stand on a balance beam or on a one leg deadlift. doing floor routine. It is making movements work together smoothly. This usually consist of upper and lower body It is the ability to use muscle strength quickly. movements being performed at the same time. Plyometric or jumping exercises related to Example; baseball player pitcher throwing a one’s health enhances one’s power. pitch. Refers to how quickly an individual responds to a It is performing a movement or covering a stimulus. Examples are a baseball player swinging distance in a short period of time. It can be at a pitch and soccer goalkeeper saving a ball measured by timing a 40-yard dash. Sprinting kicked. or speed skating shows this ability.  Improve you memory and brain function (all age group). Protect against many chronic diseases. Aid in weight management. Lower blood pressure and improve heart health. Improve your quality of sleep. Reduce feelings of anxiety and depression. Combat cancer-related fatigue. Improve joint pain and stiffness. Maintain muscle strength and balance. Increase life span.  Age Family history Cigarette smoking Obesity Hypertension and coronary heart disease High blood pressure Diabetes High cholesterol Metabolic syndrome Stress Access and opportunity Sedentary lifestyle  DIFFERENT TYPES OF EXERCISES 1. Aerobic Exercises There are different 2. Anaerobic Exercises types of exercises. Each type has different effects 3. Flexibility Exercises on our body. Some exercises improve flexibility and muscle strength. The large muscles in the body build heart strength while others increase endurance.  Aerobic exercises involve activities that last for 20 minutes or more performing continuous movements using large muscle groups. Cycling, swimming, rowing, walking, or jogging are forms of aerobic exercise. It increase cardiorespiratory endurance and are helpful in loosing weight. Low-intensity aerobic exercises that last for at least 45 minutes are ideal for weight loss.  Anaerobic exercises increase the force of muscle contractions the body can generate while increasing your strength, speed, or power output. Weightlifting, sprinting, and plyometrics are examples of anaerobic exercises. This type of exercise involves performing fewer but more intense muscle contractions than aerobic exercise. For example, heavy weightlifting exercises exhaust the muscles after fewer contractions, because each contraction is particularly intense. Anaerobic exercises, which exhaust your muscle in 15 or fewer repetitions, may provide optimal strength gains.  It is performed to enhance the movements of muscles and joints. Stretching and bending are the common ways of flexibility training. This type of exercise benefits us is preventing muscle stiffness and joint pains (to some extent) while improving blood circulation, posture, and breathing capacity. Along with a warmup session, stretching exercises (e.g. tai chi and yoga) should be performed before and after the exercise schedule. This will surely help in reducing muscle soreness and injuries, and in the proper recovery of the muscles after the exercises. The following are reasons why people get involved in physical activities: 1.To improve health and physical condition. 2.To achieve a sporting ambition. 3.To relieve the tension. and stress of daily life 4.To lose weight. 5.To feel good about themselves.  Specificity of training means that you are only doing certain kinds of exercise that will enhances a specific body part. Like when you are doing a sit up, your body will adapt to bench presses because the program is for the abdominals. It is better to alter your work out for a certain period of time so that the body will easily adapt in different work out programs that your perform for different body parts. The best way to develop physical fitness for your activity or sport is to train the energy systems and muscles that are closely used in the activity or sport. For example, running is to run, swimming is to swim, and weightlifting is to lift. Also, in sports like basketball, baseball, and soccer; training should duplicate similar movement patterns.  Progression means that the training program gradually increases as you adapt to the certain kinds of load that you are doing. To improve the level of fitness, it needs to gradually increase both the intensity and duration in physical training routine. For example, a safe level of it can be achieved by increasing the cardiorespiratory and muscular activity by adding 10% every week of the activity (1st week – jogging, 2nd week – sprinting, etc)  Overload means that the body adapts to greater or additional amount of training program that the body is accustomed to do. This does not mean that the work is beyond your maximum load; rather, it is generally greater than your maximum effort. A performer must do more than what his/her body is accustomed to doing if it is to adapt an increase in demand. Thus, the work load of exercise session exceeds the normal demands of the body. Remember that, (F I T T) a. Frequency: Increasing the number of times of training per week; for example, once a week or thrice a week. b. Intensity: Increasing the difficulty of the exercise you do. For example, increase the resistance by adding 10 counts for sit ups. c. Time: Increasing the length of time that you are training for each session: For example, cycling for 45 minutes instead of 30 minutes only. d. Type: Increasing the difficulty of the training you are doing; For example, progress from walking to running.  Recovery is very important for an individual, especially for the ones involved in a strenuous activity. It takes 24 or 48 hours after exercise for the muscle to repair its incurred damage. Also, it is advisable to alternate the difficult activity/training days with easier activity/training days or alternate the muscle groups so you are not working on the same muscles continually and allow the recovery of the muscles in different body parts.  Variation is a principle that has a light training to give the body a chance to recover. It also means that you should change the exercise or activities regularly so that the body will not be overstressed and also maintain the interest of athletes in training