Physical Fitness Concepts PDF

PHYSICAL FITNESS CONCEPTS  HEALTH BENIFITS A healthy diet should consist of fruits, vegetables, whole grain, low fat dairy product and lean meats. On top of eating well, you must also minimize your consumption of cholesterol, sodium, sugar and saturated fat.  WEIGHT Ifyou...

PHYSICAL FITNESS CONCEPTS  HEALTH BENIFITS A healthy diet should consist of fruits, vegetables, whole grain, low fat dairy product and lean meats. On top of eating well, you must also minimize your consumption of cholesterol, sodium, sugar and saturated fat.  WEIGHT Ifyou are overweight, eating healthfully and exercising regularly can help you lose weight safely and keep it off.  BODY MASS INDEX (B.M.I) BMI is a way to measure if someone’s weight is healthy for their height. It doesn’t measure how strong or fit someone is, just if their weight and height are in a good balance. HOW TO CALCULATE YOUR BMI?  MOOD Exercise stimulates brain chemicals that help produce feeling of happiness, contentment and relaxation, so you’ll feel better if you work out on a regular basis.  DIVERSIFICATION Exercise and healthy eating can help make your life more diverse and interesting.  DISEASE PREVENTION The benefits of great diet and regular exercise is the way it helps your body stave of diseases and other conditions. Some of the diseases that good diet and regular exercise can prevent include: Heart Disease Stroke High blood Depression pressure Several types of High cholesterol cancer Diabetes arthritis  SLEEP Sleep issues are concern for millions of people around the globe, and diet and exercise can influence your sleep habits. What is physical activity? It can include:  Everyday activities - for example, walking or cycling to work or school, doing housework, gardening, DIY around the house, or any active or manual work that you may do as part of your school activities.  Active recreational activities – This includes activities such as dancing, walking, or cycling for recreation. It can include:  Sport for example, exercise and fitness training at a gym or during an exercise class, swimming and competitive sport such as volleyball, basketball, tennis etc. Basic Step in Attaining Healthy and Active Lifestyle. 1. ASSESSING PERSONAL READINESS  Takingpart in physical activity should suit most people. However, for some people exercising may not be appropriate for their physical condition. 2. ASSESSING FITNESS LEVELS  Each health-related and skill-related component can be measured using specific fitness tests.  3. PRINCIPLE OF TRAINING  Progressive overload – Increasing the length of a training session or increasing the number of sessions per week.  Specificity– Swimmers need to train in water. A long distance run would not be specific to a swimmer’s fitness requirement.  PRINCIPLE OF TRAINING  Individualdifferences and needs- The needs of an individual may vary according to;  Age -weight  Gender -Height  Sporting experience -Current levels of fitness  PRINCIPLE OF TRAINING  Rest and Recovery- For the effects of exercise to take place it is important to ensure rest and recovery are considered in training program. Rest and recovery give the body time to: Reduce physical fatigue Repair damaged muscle tissue Allow adaptation to take place   The FITT Principle F – Frequency  The number of times exercise undertaken per week. Frequency of exercise should be a minimum of three times a week. I – INTENSITY How hard your train. The level of difficulty for training must be well  The FITT Principle T - TIME  How long each session last.  Lengthening the session is a way of overloading. T – TYPE The varied of training that performer undertakes to achieve particular goals. Type overlaps with the principle of specificity.  Goal Setting Goal Setting – Goal setting help you focus on what you want to achieve, giving you small steps to reach the overall target of your training. Goal setting can: Improve focus Increase motivation Allow you to assess your progress  4. METHODS OF TRAINING Training methods are used to improve fitness. Each training method works the body differently to improve a specific aspects of fitness. There are five main methods of training:  Five methods of training: Weight training – This is the most effective form of muscular strength training. Circuit training – the aim of circuit training is to improve muscular endurance. Continuous training- this is the most  Five methods of training: Interval training – this involves sets of work followed by periods of rest. Cross training – Cross training is a good way of improving all round fitness, equalling out the workout in terms of muscle used.  THE EXERCISE SESSION a.Warp up b.Main Activity c.Cool down There are two types of exercise  AEROBIC ACTIVITY (with oxygen). This exercise of low intensity and can be carried out for a long periods of time.  ANAEROBIC ACTIVITY (without oxygen). This exercise of high intensity to maximize effort and can only be carried out for a short periods of time. List at least FIVE (5) aerobic and anaerobic exercise. Cendric, a skinny person, and to improve his fitness by gaining some muscle, what methods of training would you recommend and why?