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About Physical Fitness

About Physical Fitness. What is Fitness?. Physical Fitness can be described as a condition that helps us look, feel and do our best. It enables us to perform up to our potential . Physical fitness is to the human body what fine tuning is to an engine. .

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About Physical Fitness

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  1. About Physical Fitness

  2. What is Fitness? • Physical Fitness can be described as a condition that helps us look, feel and do our best. It enables us to perform up to our potential. Physical fitness is to the human body what fine tuning is to an engine.

  3. “ The ability to perform daily tasks vigorously and alertly, with energy left over for enjoying leisure-time activities and meeting emergency demands.It is the ability to endure, to bear up, to withstand stress, to carry on in circumstances where an unfit person could not continue, and is a major basis for good health and well-being."

  4. Why Exercise?

  5. Overall Benefits • Increased Stamina • Improved Endurance • Increased Strength • Increased Energy

  6. Physiological Benefits • Strengthens heart muscle increasing blood and oxygen supply to the body. • Improved oxygen delivery = more energy • Stronger lungs • Stronger heart = more elastic, flexible blood vessels. • Stronger heart= lower BP

  7. Physiological Benefits • Burns off excess calories/fat • Increases metabolism • Decreases appetite • Increases muscle % = less fat on body.

  8. Longevity • Delays frailty and feebleness • Keeps bones stronger • Fights muscle atrophy • Life is more enjoyable due to increased stamina and energy. • May add 20 + (good)years to life.

  9. Longevity • Delays frailty and feebleness • Keeps bones stronger • Life is more enjoyable due to increased stamina and energy. • May add 20 + (good)years to life. • Fights atrophy

  10. Aging and Atrophy • Atrophy is a process of slow deterioration of the muscular-skeletal system due to a lack of use.The human body grows and responds positively to stress. Muscles grow and joints become stronger through having been exercised past their point of endurance. Without stress, the body weakens.

  11. Aging and Atrophy • Conventional wisdom has held that weight gain, loss of strength, loose skin, chronic pain, weak bones, bladder (and other organ) problems, circulatory system problems, memory failures, joint failures, and arthritis are a 'normal' experience as humans grow older. As it turns out, this is not the case. Each of the previous health issues can now be directly linked to atrophy of muscles, bones, and joints . The process of physical deterioration during aging can be identified as beginning as early as a person's 30's. The single greatest cause of the symptoms of aging = atrophy.

  12. Aging and Atrophy • Another requirement is flexibility. As we age, we find efficient patterns of movement. This leads to chronic , self-imposed limitations of our range of motion. As a result, small, supporting muscles atrophy, forcing other systems to take over their normal function. The results are chronic pain, organ deterioration, and many of the same symptoms of aging. • Therefore, in order to preserve youthful levels of energy, health, and well-being, it is critically important that you make it a habit of continuing improvement in at least these two areas: strength and flexibility.

  13. Disease Prevention Benefits • Reduces the risk of heart disease • Reduces high blood pressure • Reduces bad “LDL” cholesterol • Reduces the risk of developing Type II diabetes (NIDDM) • Reduces the risk of osteoporosis

  14. Disease Prevention Benefits • Reduce risk of breast cancer by 60% • Reduce the risk of colon cancer • Improves the function of the immune system. • Makes the body more resistant to picking up an infection and better able to fight off infections.

  15. Appearance Benefits • Better Posture • Improved weight control • Improved body shape and tone • More muscular, less flabby • Adds a sparkle and radiance to complexion

  16. Emotional Benefits • Increased Self Esteem • Reduction in depression • Decreased Stress Levels • Improved psychological well being • Improved mood • Inactivity magnifies depression

  17. Emotional Benefits • Releases endorphins (happy hormones) • Burns off adrenaline (stress hormones) • Eases anxiety • Removes you from stressful situation • Physical improvement may boost self image.

  18. Intellectual Benefits • Increased Mental Focus • Brain cells increase in size • Speeds up cognitive ability • Enhanced feedback through the nervous system

  19. Intellectual Benefits • Improved memory & intelligence • Fights tangles associated with Alzheimer's (slows the rate of dementia) • Stimulates new thinking and intellectual growth. • Keeps you interested and interesting • Fights apathy and boredom

  20. Other Benefits • Enhanced work, recreation, and sport performance • Enhanced quality of sleep • Improved digestion

  21. 5 Health Components of Physical Fitness • Cardio-respiratory • Muscular Endurance • Strength • Flexibility • Body Composition

  22. Cardio respiratory Fitness • The body’s ability to take in adequate amounts of oxygen. • The goal of aerobic exercise is to increase heart and breathing rates. • This builds up the heart muscles

  23. Muscular Endurance • The ability to use the same group of muscles for an extended period of time under conditions of fatigue or tiredness.

  24. Strength • The ability of the body to move objects

  25. Flexibility • The ability of the body to move through a range of motion, like stretching. • Stretching muscles also protects against injuries.

  26. Body Composition • The proportion of muscle mass in the body compared to fatty tissue.

  27. Skill Components of Physical Fitness • Power: The ability to do strength work at an explosive pace. • Agility: The ability of the body to change direction quickly • Balance: The ability to maintain an upright posture while still or moving • Coordination: Integration with hand and/or foot movements with the input of the senses. • Speed: The ability to move quickly from one point to another • Reaction Time: Amount of time it takes to get moving.

  28. Power: The ability to do strength work at an explosive pace.

  29. Agility: The ability of the body to change direction quickly

  30. Balance: The ability to maintain an upright posture while still or moving

  31. Coordination: Integration with hand and/or foot movements with the input of the senses.

  32. Speed: The ability to move quickly from one point to another

  33. Reaction Time: Amount of time it takes to get moving.

  34. Principles of a Fitness Program • Regularity • Variety • Progression • Balance • Overload • Recovery **** Specificity

  35. Regularity • To achieve a training effect, you must exercise often. You should exercise each of the fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping, and following a sensible diet.

  36. Variety • A variety of different activities reduces boredom and increases motivation and progress.

  37. Progression • The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.

  38. Balance • To be effective, a program should include activities that have all the fitness components, since overemphasizing any one of them may hurt the others.

  39. Balance your exercise program

  40. Overload • If you want to see results, the work load of each exercise session must exceed the normal demands placed on the body. For example, When lifting weights, you have to lift more than your muscles can handle. The overload will cause the muscle fibers to grow stronger in order to handle the extra load.

  41. Recovery • A hard day of training for a given component of fitness should be followed by an easier training day or rest day for that component and/or muscle group(s) to help permit recovery. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.

  42. Specificity • Gear training toward specific goals. For example, people become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.

  43. Planning an exercise program part II

  44. Five Phases of a Workout • Warm Up • Pre-Stretches • Working in the “Zone” • Cool Down • Post Stretch

  45. Warm Up • Function: To prepare and "'alert" our body for the upcoming physical activity. • A warm up at the beginning of an exercise session is one of the best ways to prevent pain and injury. Despite its importance, this step is often ignored by exercisers - even experienced athletes

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