PHYSICAL FITNESS Zainun Ishak
Why must we be physically fit? • The human organism was designed to be active • Thus our body is all the time readied for activity…..
Why must we be physically fit? • The need for good physical fitness, mental & physical health is vital • The human’s need for regular exercise is critical in modern society
Why must we be physically fit? • Exercise – Human movement/ physical activity • Formal activities – calisthenics; movements done in sports; dance; & games
Why must we be physically fit? • Less formal activities – walking, jogging, swimming (for large muscle activities)
Why must we be physically fit? • We do not want to suffer from ‘Hypokinetic’ disease – that is lack of physical activity or too little regular exercise • Example of such conditions – heart disease; low back pain, diabetes, obesity
What is physical fitness? • It is the entire human organism’s ability to function efficiently & effectively • Contributes to the ability to work effectively • To enjoy leisure time
What is physical fitness? • To be healthy • To resist hypokinetic diseases • To meet emergency situations calmly
Reasons why some of us do not exercise • No time • Too inconvenient • Not enjoyable • Poor health • Lack of facilities • Bad weather
Why must we exercise? • For health & physical fitness • Enjoyment; wellness • Relaxation & release from tension • Meeting a challenge; Sense of personal accomplishment • Socialization • Physical appearance – “look good”
Some important facts • Activities such as walking, jogging, bicycling & calisthenics requires little skill or equipment • Exercise can be important for many reasons, but it is not a cure-all, & if done improperly, can be dangerous
Some important facts • There is no single best form of exercise for all people. The choice of exercise & physical activities depends on the following:
Some important facts * Your health * Your interest * Knowledge & understanding of the values of different activities
Some important facts * Determine which activities will best meet your needs & interests * Acquire skill & knowledge in the selected activities. • REMEMBER - EXERCISE is for EVERYONE
Health-Related FitnessWhat is it? Health-related fitness refers to the following: • Body composition (the relative percentage of muscle, fat, bone, and other tissue of which the body is composed) – Have an ideal body weight
Health-Related Fitness What is it? • Cardiovascular fitness (the ability of the heart, blood, & respiratory system to supply fuel, especially oxygen, to the muscles during sustained exercise) -Take care of your heart & exercise. • Flexibility (the range of motion available in a joint) – Exercise your joints.
Health-Related Fitness What is it? • Muscular endurance (the ability of muscles to repeatedly exert themselves) – Exercise your muscles. • Strength (the ability to exert an external force or to lift a heavy weight) – Have power.
Skill-Related Fitness What is it? Refers to the following: • Agility • Balance • Coordination • Power • Reaction time • Speed
How to improve fitness – Some Principles • Overload * Increase the intensity of exercise * Increase the frequency of exercise * Increase the duration of exercise
How to improve fitness – Some Principles 2. Progression * Overload is increased progressively
How to improve fitness – Some Principles 3. Specificity * If you want to build up the strength of your upper arm muscles, you need to perform physical exercise which put stress on the particular muscles
How to improve fitness – Some Principles 3. Reversibility * The body will adapt to less stress. It only takes 3-4 weeks for your body to get out of condition.
Exercise for cardiovascular Regular vigorous exercise has dramatic affects on the fitness of the cardiovascular system. Training affects the lungs, heart, and the blood vessels. Some of the exercises are………
Stretching Exercises • You can also do stretching exercises to improve your flexibility such as …..
Flexible like this??? No, No… These are high performance athletes……
… Add more weight You can exercise even when you are pregnant!!!