Exercise for Fitness

PHYSICAL ACTIVITY
• INVOLVES ANY BODILY
MOVEMENT CAUSED BY
MUSCULAR CONTRACTIONS
THAT RESULT IN THE
EXPENDITURE OF ENERGY.
EXERICISE
• IS A PLANNED PROGRAM OF
PHYSICAL ACTIVITIES USUALLY
DESIGNED TO IMPROVE PHYSICAL
FITNESS WITH THE PURPOSE OF
INCREASING PHYSICAL FITNESS
LEVEL.
PHYSICAL FITNESS
• IS A CONDITION THAT ALLOWS THE
BODY TO EFFECTIVELY COPE WITH THE
DEMANDS OF DAILY ACTIVITIES AND
STILL HAS THE ENERGY TO ENJOY
OTHER ACTIVE LIESURE ACTIVITIES.
HEALTH RELATED COMPONENTS OF FITNESS

• AEROBIC CAPACITY- IS THE ABILITY OF THE

HEART,LUNGS, AND BLOOD VESSEL TO SUPPLY
OXYGEN AND NUTRIENTS TO THE WORKING
MUSCLES EFFICIENTLY IN ORDER TO SUSTAIN
PROLONGED RHYTHMICAL EXERCISE.
MUSCULAR STRENGTH
• IT IS THE ABILITY OF THE MUSCLE TO GENERATE
THE GREATEST FORCE.

EXAMPLE ACTIVITY; WEIGHT LIFTING

MUSCULAR ENDURANCE
• IT IS THE ABILITY OF THE MUSCLE TO RESIST
FATIGUE WHEN PERFORMING MULTIPLE
REPETITIONS OF A SUBMAXIMUMAL LOAD.
• IT CAN ALSO REFER TO THE PERIOD OF TIME
IN WHICH A MUSCLE IS ABLE TO HOLD A
CONTRACTION.
• EXAMPLE; CURL UPS AND PUSH UPS
FLEXIBILITY
• IT IS THE ABILITY TO MOVE A JOINT WITHOUT
PAIN OVER ITS ENTIRE RANGE OF MOTION.
• EXAMPLE; SIT AND REACH AND TRUNK
FORWARD FLEXION.
BODY COMPOSITION
• IT REFERS TO THE TOTAL MAKE UP OF
THE BODY USING THE CONCEPT OF TWO
COMPONENT MODEL; LEAN THE BODY
MASS AND BODY FAT.
• EXAMPLE; WAIST CIRCUMFERENCE
IMPORTANCE OF AN ACTIVE LIFESTYLE
• IMPROVES BONE, JOINT, AND MUSCLE STRENGHT
• DEVELOPS MOTOR CONTROL AND COORDINATION
• HELPS MAINTAIN A HEALTHY BODY COMPOSITION
• IMPROVES THE PSYCHOLOGICAL FUNCTIONING OF
AN INDIVIDUAL.
• INCREASE MUSCLES STRENGHT AND ENDURANCE
• INCREASE THE EFFICIENCY OF THE LUNGS AND
THE HEART.
• PROTECTS FROM MUSCULOSKELETAL
PROBLEMS SUCH AS “LOW” BACK PAIN
• POSSIBLY DELAYS THE AGING PROCESS
• REDUCES THE RISK OF CARDIOVASCULAR
DISEASES SUCH AS CORONARY ARTERY
DISEASE AND STROKE
• PROMOTES HEALTHY CHOLESTEROL LEVEL
• HELPS REGULATE BLOOD PRESSURE
• DECREASES RISK OF TYPE 2 DIABETES
• REDUCES THE RISK OF BREAST AND COLON
CANCER
• IMPROVES CONTROL OVER ANXIETY AND
DEPRESSION
• BUILDS SELF-ESTEEM AND SOCIAL
INTERACTION.
TYPES OF EXERCISES

• AEROBIC EXERCISE- INVOLVE LARGE MUSCLE

GROUPS ( e,g thighs) THAT PERFORM
RHYTHMIC AND CONTINOUS MOVEMENT FOR
A PROLONGED PERIOD OF TIME IN ORDER TO
IMPROVE AEROBIC CAPACITY.
• EXAMPLE; RUNNING, BIKING,
SWIMING,DANCING
RESISTANCE EXERCISE

• REQUIRE THE MUSCLE TO CONTRACT AGAINTS AN

EXTERNAL LOAD ( e,g. barbell) in order TO IMPROVE
MUSCULAR STRENGTH,MUSCULAR ENDURANCE,
AND BONE STRENGTH.
• EXAMPLES; THERA-BAND AND RESISTANCE
MACHINES.
STRETCHING EXERCISE

• INCREASE THE ELASTICITY OF MUSCLE AND

TENDONS SURROUNDING THE JOINT IN ORDER TO
IMPROVE FLEXIBILITY.
• EXAMPLES; STATIC STRETCHING, AND DYNAMIC
STRETCHING.