Fitness and Health Lecture Notes PDF

PATH-216 Fitness and Health  Learning outcomes By the end of the session students should be able to: 1. Define physical fitness. 2. Describe the components of physical fitness. 3. Identify the different elements related to physical fitness such: Physiological aspect...

PATH-216 Fitness and Health  Learning outcomes By the end of the session students should be able to: 1. Define physical fitness. 2. Describe the components of physical fitness. 3. Identify the different elements related to physical fitness such: Physiological aspects of physical fitness Health-related aspects of physical fitness Skill-related aspects of physical fitness and Sports 2  Fitness Fitness is "the ability to meet the demands of the environment and perform daily tasks effectively and efficiently while maintaining physical, mental, and social well-being." This definition incorporates various dimensions of fitness, including: Physical fitness: The capacity to perform physical activities and maintain health. Mental fitness: Cognitive function, emotional stability, and resilience (flexibility). Social fitness: The ability to interact effectively within societal and community contexts.  Physical Fitness Physical fitness is "a set of attributes or characteristics that individuals have or achieve that relates to their ability to perform physical activity." Physical fitness comprises two related concepts: General fitness (a state of health and well-being) Specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations). Physical fitness is generally achieved through: – exercise – correct nutrition – enough rest. Physical fitness is considered a measure of the body’s ability to: Function efficiently and effectively in work and leisure activities. Be healthy Resist hypokinetic diseases (due to lack of movement) Survive in emergency situation  Components of physical fitness Physiological Health related Skill related Sports Metabolic Body composition Agility Team sport Morphological Cardiovascular Balance Individual Bone integrity fitness Coordination sport Flexibility Power Muscular Speed endurance Reaction time Muscle strength  Components of physical fitness  Health related  Skill related Health-related aspects of physical fitness Cardiorespiratory fitness which is achieved by regular exercise (aerobic Regular exercise enlarges the heart exercise) muscle, and increasing stroke volume increases the number of small arteries in Refers to the ability of the circulatory and skeletal muscles, supplying more blood respiratory systems to supply oxygen to to working muscles. the skeletal muscles during sustained physical activity. Increases the amount of oxygen that is inhaled and distributed to body tissues.  Components of physical fitness Health-related aspects of physical fitness  Cardiorespiratory fitness which is achieved by regular aerobic exercise.  To monitor the intensity of these exercise, heart rate monitor is used to track the target heart rate range. Aerobic exercise shows the benefits of:  improving stamina,  longer endurance,  increase in energy,  better sleep  Components of physical fitness Health-related aspects of physical fitness Cardiorespiratory fitness can reduce the risk of:  heart disease, For an average person, cardiorespiratory  lung cancer, exercise is recommended at least ONCE  type 2 diabetes, every week for a healthier body and a  stroke stronger build  Acute aerobic exercise for 20 – 40 minutes can elevate mood and relieve anxiety for several hours. Common Examples of Aerobic exercises (long duration): 1. Walking 2. Running/Jogging 3. Cycling 4. Swimming 5. Dancing 6. Jump Rope 7. Hiking Common Examples of Anaerobic exercises (short duration): 1. Weight lifting 2. Sprinting 3. Jumping  Components of physical fitness Health-related aspects of physical fitness Flexibility  Maximum range of motion at a joint Decreased flexibility can be caused by:  Sedentary lifestyle (lack of use of  Joint specific: better range of motion in muscles) some joints than in others.  Age  Can prevent muscle injuries and  High amounts of body fat improve low-back pain.  Stress  Components of physical fitness Health-related aspects of physical fitness Flexibility Loss of flexibility can be a Can be improved by static stretching: predisposing factor for:  Slowly moving into a stretching position  pain syndromes and holding for a certain period (10-30  balance disorders secs.; 5 times).  Contract-relax technique: Relaxing of the muscle to be stretched  Components of physical fitness Health-related aspects of physical fitness Endurance ‫ قدرة على اإلحتمال‬،‫ احتمال‬Muscular Endurance Endurance: refers to your body's physical capability It's made up of two to sustain an exercise for an extended period. components: ‘Long' can be:  cardiovascular endurance  minutes in high-intensity anaerobic exercise, and  hours for low-intensity aerobic exercise.  muscular endurance.  Components of physical fitness Health-related aspects of physical fitness Muscular Endurance Used in both aerobic and anaerobic exercise. Initially during aerobic exercise:  Glucose +oxygen = CO2 +H2O + energy Muscle glycogenolysis and rates of carbohydrate (CHO) oxidation are affected by factors such as exercise intensity, duration, training status, and substrate availability.  Components of physical fitness Health-related aspects of physical fitness Muscular Endurance Anaerobic exercise refers to any activity that breaks down glucose for energy without using oxygen. Generally, these activities are of short length with high intensity. WARNING Endurance training can harm the ability to exert strength Unless the individual also undertakes resistance training to counteract this effect.  Health-related aspects of physical fitness Muscular strength Strength training is the use of resistance to muscular contraction:  in anaerobic endurance  to build strength  to increase the size of skeletal muscles. Strength training: is achieved by opposing muscle contraction using:  gravity, or  elastic/hydraulic forces.  Health-related aspects of physical fitness Muscular strength Strength training provides benefits in the overall health and well-being, including:  increased bone, muscle, tendon, and ligament strength and toughness.  increased bone density  improved joint function  reduced potential for injury.  temporary increase in metabolism  improved cardiac function  elevated HDL (good) cholesterol  Health-related aspects of physical fitness Skill related Agility =‫ خفة‬,‫رشاقة‬ ‫حركة‬ Agility is the ability to change the body's position efficiently. “a rapid whole-body movement with the change of velocity and/or direction in response to a stimulus.” It requires the integration of isolated movement skills. It is a combination of:  Balance  Reflexes  Speed  Strength  Coordination  endurance and energy  Health-related aspects of physical fitness Skill related Coordination ,‫تناسق‬ ‫تسوية‬ Motor coordination is a combination of body movements that result in intended actions. Such movements usually smoothly and efficiently work together. Motor coordination can occur between: - subsequent parts of the same movement - movements of several limbs. Coordination allows complex actions from many smaller movements For example: an effective tennis stroke requires coordinating footwork and arm action.  Health-related aspects of physical fitness Skill related Power ,‫ القوة‬,‫مقدرة‬ ‫طاقة‬ Power is a combination of strength and speed. It is the ability to do strength performances quickly. power = strength × speed Power is vital in getting a good start in short races.  Health-related aspects of physical fitness Skill related Speed Speed is the ability to perform a movement or cover a distance in a short period.  People with leg speed can run fast  People with good arm speed can:  Throw fast  Hit a ball that is thrown fast.  Health-related aspects of physical fitness Skill related Reaction Time Reaction time is the amount of time it takes to move once you realize the need to act.  People with good reaction time can make  fast starts in track or  swimming,  sudden fast attack in fencing (sword fighting) or karate BMI (Body Mass Index) It is a numerical value derived from a person's weight and height, used as a screening tool to categorize individuals based on their body fat levels and associated health risks. BMI Categories (WHO Standards) Underweight: BMI < 18.5 Normal weight: BMI = 18.5–24.9 Overweight: BMI = 25–29.9 Obesity: BMI ≥ 30 Importance of Weight and BMI in Physical Fitness Indicator of Overall Health:  Helps identify risks associated with obesity or underweight conditions.  Linked to chronic diseases like diabetes, hypertension, and cardiovascular diseases. Guides Fitness Goals:  Provides a baseline to execute fitness programs for weight loss, maintenance, or muscle gain.  Helps track progress effectively over time. Relationship with Physical Performance:  Excess weight can reduce agility, endurance, and speed.  Being underweight may lead to reduced strength and stamina. Strategies for Sustainable Weight Loss 1. Focus on Small, Sustainable Changes o Gradually replace unhealthy snacks with nutritious options. o Reduce portion sizes instead of eliminating favorite foods completely. 2. Adopt a Balanced Diet o Include a mix of proteins, healthy fats, carbohydrates, and fiber. o Avoid extreme diets that eliminate entire food groups. 3. Practice Mindful Eating o Eat slowly and pay attention to hunger and fullness cues. o Avoid distractions (e.g., TV, phones) during meals. 3. Plan and Prepare Meals o Cook meals at home to control ingredients and portion sizes. o Batch prepare healthy meals to save time during the week. 4. Stay Physically Active Combine aerobic exercises (e.g., walking, cycling) with strength training. o Incorporate activities you enjoy to stay motivated.  References Harold W. Kohl III and Heather D. Cook, Editors; Committee on Physical Activity and Physical Education in the School Environment; Food and Nutrition Board; Institute of Medicine. Educating the Student Body: Taking Physical Activity and Physical Education to School. Washington (DC): National Academies Press (US); 2013 Oct 30.. Available from: https://www.ncbi.nlm.nih.gov/books/NBK201507/ Mark A. Harris, Kelly M. Hammond, J. Marc Fell, and James P. Morton. Regulation of Muscle Glycogen Metabolism during Exercise: Implications for Endurance Performance and Training Adaptations. Nutrients. 2018 Mar; 10(3): 298. doi: 10.3390/nu10030298