Physical Fitness and Exercise importance Fitness is important

Physical Fitness and Exercise

importance • Fitness is important because it allows you: • to complete each day’s activities with energy and alertness • to participate in the things you enjoy with vigor • to respond to strenuous activities or emergencies without undue stress

principles of exercise • Specificity • choose type of exercise to improve: • cardiovascular endurance • heart & lungs can go for long periods before tiring • muscular strength • muscles can work at increasingly difficult levels

Principles of exercise • muscular endurance • muscles can go for long periods without tiring • improve flexibility • joint movement without injury • improve body composition • lose weight / tone & firm • gain muscle mass

Principles of exercise • Intensity • difficulty of exercise • use the overload principle -- the load must be progressively increased in order to further responses as training develops • increasing the resistance e. g. adding 5 kg to the barbell

principles of exercise • increasing the number of repetitions with a particular weight • increasing the number of sets of the exercise (work) • increasing the intensity- more work in the same time, i. e. reducing the recovery periods

Principles of exercise • progression should be slow and gradual • to train, not strain, the muscles

• Duration • time length of exercise • long enough to make the body work • 30 minutes daily, ideally • Frequency • how often • at least 3 x per week, ideally

components of fitness • Cardiorespiratory fitness • the ability of the heart, lungs and blood vessels to efficiently supply oxygen to the muscle cells when under exertion • most important component of fitness

• Heart rate • resting heart rate = rate at which heart beats when you are at rest • slower generally indicates better fitness • target heart rate = heart rate to be maintained during aerobic exercise

• THR = 0. 60 (M – R) + R • M = maximum heart rate = 220 – age • R = resting heart rate • target heart rate zone = between 60% and 80% (use 0. 80 in above formula)

• Aerobic exercise = exercise that requires large amounts of oxygen for extended period of time • continuous, rhythmic • ex. Walking, jogging, biking, swimming, jumping rope

• Anaerobic exercise = intense exercise done without adequate oxygen • cannot be done for long periods of time • quick, intense exertion • Ex. Sprinting, weight lifting

• Muscular strength • ability of the muscles to exert force • increased by doing few reps at maximum exertion • Muscular endurance • ability of muscles to exert force many times • increased by doing lighter exercise for more reps, extended time

• Flexibility • ability to bend joints and stretch muscles through a full range of motion • helps prevent injury, improve posture, increase performance • stretching should be done before and after exercise

• Body composition • proportion of body fat to lean body mass • somatotypes (body types) • ectomorph – tall, thin • mesomorph – broad-shoulder, wellmuscled • endomorph – short, round

anabolic steroids • Drugs similar to male hormones • Produce accelerated muscle, bone, and red blood cell growth • Illegal and potentially deadly • Side effects: • Facial hair, deepening of voice, baldness in women • Growth slows

• Shrinking of genitals and breast development in males • Oily skin and acne • High blood pressure, high cholesterol, liver disorders, hardening of the arteries • Headaches, dizziness • Aggressive behavior

• Steroids artificially “speed up” what can be achieved in the body through hard work and perseverance • the physical trade-off is NOT worth it!!

risks and benefits of exercise • Potential pitfalls • risks for those with previous health problems • heart, blood pressure, knee injuries, diabetes • can lead to self-glorification • if one develops a proud heart • may become an idol

• Bountiful benefits • strengthens heart • reduces heart rate & blood pressure • strengthens lung • improves posture • reduces weight • work, sleep, study better

importance of rest • Adequate rest allows the body to recover from stress and strain • from ordinary activities as well as physical exertion • Most people need between 7 and 10 hours of sleep daily. • teens, especially, need adequate sleep

• Sleep tips: • keep a regular schedule • maintain a calm routine 3 hours before bedtime • avoid caffeine 6 hours before bed • don’t eat heavy or high-fat foods before sleeping • during the day, work heartily, exercise, and eat nutritiously