Fitness and Health

Fitness and Health

CHP200: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 HealthDEFINITIONS

Physical 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 Health

Physical fitness is generally achieved through:

• exercise• correct nutrition • enough rest.

Fitness and Health

physical fitness is considered a measure of the body’s ability :

• to function efficiently and effectively in work and leisure activities.

• to be healthy• to resist hypokinetic diseases• to meet emergency situations.

Fitness and Health

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 fitness

Components of physical fitness

Body composition• In 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 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 composition



Refers to the ability of the circulatory and respiratory systems to supply oxygen to the skeletal muscles during sustained physical activity.

Cardiorespiratory fitness



Regular 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 tissues




Cardiorespiratory fitness is also sometimes referred to as Aerobic fitness. Benefits of cardiorespiratory

fitness: improving stamina, longer endurance, increase in energy, better sleep,




For an average person, cardiorespiratory exercise is

recommended at least ONCE every week for a healthier body and a

stronger build

• heart disease, • lung cancer, • type 2 diabetes,• stroke

It can reduce the risk of: Cardiorespiratory fitness



• Maximum range of motion at a joint• Joint specific: better range of motion in some joints than in others.• Can prevent muscle injuries and improve low-back pain



Flexibility

• Loss of flexibility can be a predisposing factor for

-pain syndromes -balance disorders

• Decreased flexibility can be caused by: -Sedentary lifestyle (lack of use of muscles) -Age -High amounts of body fat -Stress



Flexibility

• Improvement of flexibility -Static stretching

• Slowly moving into a stretching position and holding for a certain

period of time (10-30 secs. ;5 times.)

-Contract-relax technique• Relaxing of the muscle to

be stretched by contracting the opposite muscle (hamstrings/quadriceps).

Flexibility



اإلحتمال على قدرة Muscularاحتمال،Endurance• Endurance(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



• Initially 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 Endurance



• 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 Endurance



• Strength 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 strength



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 injury• increased bone density• temporary increase in metabolism• improved cardiac function• elevated HDL (good) cholesterol

Muscle strength



• 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 , حركة خفة رشاقةAgility


• Balance 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

Balanceتوازن


• Motor 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 ,تسوية تناسقCoordination


Coordination 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 fitnessCoordination


• Power 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 , طاقة, القوة مقدرة

Power


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 fitnessSpeed


• 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 to

dodge a fast attackin fencing or karate.

Skill related aspect of physical fitnessReaction Time


Team 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

Fitness and Health

Documents

fitness fitness

general fitness

nutrition fitness

healthphysical fitness

aerobic fitness

wellbeing specific fitness

good physical condition

sustained physical activity