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INTRODUCTION TO PHYSICAL FITNESS. WHY AND HOW TO EXERCISE?. WHY EXERCISE?. Exercise: 7 benefits of regular physical activity Strengthen your cardiovascular and respiratory systems. Keep bones and muscles strong Manage your weight Prevent and manage diabetes

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INTRODUCTION TO PHYSICAL FITNESS

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Introduction to physical fitness

INTRODUCTION TO PHYSICAL FITNESS

WHY AND HOW TO EXERCISE?


Why exercise

WHY EXERCISE?

  • Exercise: 7 benefits of regular physical activity

    • Strengthen your cardiovascular and respiratory systems.

    • Keep bones and muscles strong

    • Manage your weight

    • Prevent and manage diabetes

    • Ease depression and manage pain and stress

    • Reduce your risk of certain types of cancer

    • Sleep better

      Exercise for health and a longer life…..


Definition

DEFINITION

  • Physical activity is defined as any form of muscular activity which results in the expenditure of energy proportional to muscular work, and is related to physical fitness.

  • Exercise represents a subset of physical activity that is planned, with a goal of improving or maintaining fitness.


Skeleton

SKELETON

206 bones in a human body


Muscles

MUSCLES

630 muscles in a human body


Physical activity fitness

PHYSICAL ACTIVITY (FITNESS)

  • SOCIAL FITNESS

  • PSYCHOLOGICAL FITNESS

  • PHYSICAL FITNESS

  • EMOTIONAL FITNESS

  • SPIRITUAL FITNESS

  • HEALTH

  • MOTOR PERFORMANCE


Fitness for health

FITNESS FOR HEALTH

  • Body Composition

  • Cardiovascular Fitness

  • Flexibility

  • Muscle Endurance

  • Strength


Fitness for skill motor

FITNESS FOR SKILL (MOTOR)

  • Agility

  • Balance

  • Coordination

  • Power

  • Reaction Time

  • Speed


Body mass index bmi

BODY MASS INDEX (BMI)

BMI = Weight (kg)

Height2 (m2)

Eg: = 65 = 65 = 23.30

(1.67 X 1.67) 2.7889

  • Underweight<18.5

  • Normal18.9 – 24.9

  • Overweight25.0 – 29.9

  • Obesity30.0 – 39.9

  • Extremely Obese>40


Principle of exercise

PRINCIPLE OF EXERCISE

  • Over Load

    FITT Concept

    -F = Frequency (>3 times/week)

    -I = Intensity (Follow E.P.R)

    -T = Time (>30 mins/session)

    -T = Type (Oxigen, major muscle, LSD)

  • Progression

    • Easy – Difficult

    • Light – Heavy

    • Little – More


Exercise pulse rate

EXERCISE PULSE RATE


Principle of exercise1

PRINCIPLE OF EXERCISE

  • Specificity

  • Main purpose of the work-out

  • Reversibility

  • Stop  Back to Zero…..

  • Variation

  • Balance muscle work-out


How to exercise

HOW TO EXERCISE

1. Warm up + Dynamic stretching

2. Aerobic workout (Example: jogging, brisk walking, swimming or aerobic dancing)

3. Cooling Down + Static stretching


Thank you

THANK YOU

“FITNESS FOR HEALTH”


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