Fitness

Fitness and HealthCHP200:Community Health Program-l

Mohamed M. B. Alnoor

FitnessThe state of being physically active on a regular basis to maintain good physical condition. Physical fitness A general state of good health, usually as a result of exercise and nutrition

Fitness and HealthDEFINITIONSPhysical 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).

Fitness and HealthPhysical fitness is generally achieved through: exercise correct nutrition enough rest.

Fitness and Healthphysical fitness is considered a measure of the bodys ability : to function efficiently and effectively in work and leisure activities. to be healthy to resist hypokinetic diseases to meet emergency situations.

Fitness and HealthPhysiologicalHealth relatedSkill related SportsMetabolicMorphologicalBone integrityBody compositionCardiovascular fitnessFlexibilityMuscular enduranceMuscle strengthAgilityBalanceCoordinationPowerSpeedReaction time

Team sportIndividual sport

Components of physical fitness

Bone integrity

Bone density (or bone mineral density BMD) is a medical term referring to the amount of matter per square centimeter of bone. BMD is used in clinical medicine as an indirect indicator of osteoporosis and fracture risk.

Physiological aspect of physical fitnessComponents of physical fitnessBody compositionIn physical fitness , body composition is used to describe the percentages of: - fat -bone -muscle. Because muscular tissue takes up less space in our body than fat tissue, our body composition, as well as our weight, determines leanness.

Health related aspect of physical fitnessComponents of physical fitness Recommendations Healthy adult male: 8-17 % fat female:10-21%. Athletes, leaner individuals, and more muscular individuals will have a body fat percentage lower than these levels

Body compositionHealth related aspect of physical fitnessComponents of physical fitnessRefers to the ability of the circulatory and respiratory systems to supply oxygen to the skeletal muscles during sustained physical activity.Cardiorespiratory fitness

Health related aspect of physical fitnessComponents of physical fitnessRegular exercise enlarges the heart muscle, increasing stroke volume increases the number of small arteries in skeletal muscles, supplying more blood to working muscles.

Exercise increases the amount of oxygen that is inhaled and distributed to bod tissuesCardiorespiratory fitnessHealth related aspect of physical fitnessComponents of physical fitness

Cardiorespiratory fitness is also sometimes referred to as Aerobic fitness.Benefits of cardiorespiratory fitness: improving stamina, longer endurance, increase in energy, better sleep,

Cardiorespiratory fitnessHealth related aspect of physical fitnessComponents of physical fitness

For an average person, cardiorespiratory exercise is recommended at least ONCE every week for a healthier body and a stronger buildheart disease, lung cancer, type 2 diabetes,stroke It can reduce the risk of:

Cardiorespiratory fitnessHealth related aspect of physical fitnessComponents of physical fitnessMaximum range of motion at a jointJoint specific: better range of motion in some joints than in others.Can prevent muscle injuries and improve low-back pain

Health related aspect of physical fitness Components of physical fitnessFlexibility

Loss of flexibility can be a predisposing factor for-pain syndromes -balance disordersDecreased flexibility can be caused by: -Sedentary lifestyle (lack of use of muscles) -Age -High amounts of body fat -Stress

Health related aspect of physical fitnessComponents of physical fitnessFlexibilityImprovement of flexibility -Static stretchingSlowly moving into a stretching position and holding for a certain period of time (10-30 secs.; 5 times).-Contract-relax techniqueRelaxing of the muscle to be stretched by contracting the opposite muscle (hamstrings/quadriceps).

FlexibilityHealth related aspect of physical fitnessComponents of physical fitness Muscular EnduranceEndurance(also called sufferance): is the ability for an animal to exert itself for a long period of time. The definition of 'long' varies according to the type of exertion: -minutes for high intensity anaerobic exercise, -hours or days for low intensity aerobic exercise.It is used in both aerobic and anaerobic exercise

Health related aspect of physical fitnessComponents of physical fitnessInitially during aerobic exercise glucose reacts with oxygen to produce carbon dioxide and water and releasing energy. In the absence of carbohydrates, fat metabolism is initiated instead. The latter is a slow process, and is accompanied by a decline in performance level.

Muscular EnduranceHealth related aspect of physical fitnessComponents of physical fitness Training for endurance can have a negative impact on the ability to exert strength unless an individual also undertakes resistance training to counteract this effect

Anaerobic exercise refers to the initial phase of exercise, or to any short burst of intense exertion, in which the sugar is respired without oxygen

Muscular EnduranceHealth related aspect of physical fitnessComponents of physical fitnessStrength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles. There are many different methods of strength training, the most common being the use of gravity or elastic/hydraulic forces to oppose muscle contraction.

Muscle strengthHealth related aspect of physical fitnessComponents of physical fitness

Strength training provides benefits in the overall health and well-being, including: increased bone, muscle, tendon and ligament strength and toughness improved joint function reduced potential for injuryincreased bone density temporary increase in metabolismimproved cardiac function elevated HDL (good) cholesterol

Muscle strengthHealth related aspect of physical fitnessComponents of physical fitness

Agility is the ability to change the body's position efficiently, a rapid whole body movement with change of velocity or direction in response to a stimulus. and requires the integration of isolated movement skills, using a combination of balance, speed, coordination, reflexes, strength, endurance and stamina.Skill related aspect of physical fitness , AgilityComponents of physical fitnessBalance can be: static for example, standing on one leg. dynamic for example, keeping your balance on a bike as it goes round a corner.

Balance : helps prevent humans and animals from falling over when walking or standing still.Skill related aspect of physical fitness BalanceComponents of physical fitnessMotor coordination is a combination of body movements that result in intended actions. Such movements usually smoothly and efficiently work together.

Skill related aspect of physical fitness, CoordinationComponents of physical fitnessCoordination allows you to produce complex actions from a number of smaller movements. For example, an effective tennis stroke requires coordinating footwork and arm action.

Motor coordination can occur between subsequent parts of the same movement and movements of several limbs.

Skill related aspect of physical fitnessCoordinationComponents of physical fitnessPower is a combination of strength and speed it is the ability to do strength performances quickly.

Power is vital to getting a good start in short races.power = strength speed

Skill related aspect of physical fitness, , PowerComponents of physical fitness

Speed is the ability to perform a movement or cover a distance in a short period of time. People with leg speed can run fast, while people with good arm speed can throw fast, or hit a ball thatis thrown fast.Skill related aspect of physical fitnessSpeedComponents of physical fitness

Reaction time is the amount of time it takes to move once you realize the need to act.People with good reaction time are able to make fast starts in track or swimming, or tododge a fast attackin fencing or karate. Skill related aspect of physical fitnessReaction TimeComponents of physical fitnessTeam sports

A team sport is an activity in which a group of individuals, on the same team, work together to accomplish an ultimate goal which is usually to win.

SPORTS

SPORTSIndividual sports