Physical fitness Physical activity - PowerPoint Presentation

Slide1

Physical fitness

Slide2

Physical activity

is something you do that involves movement and expends energy.

Exercise

is a physical activity that is planned or structured. It is movements that are designed to make your body stronger.

Physical fitness is something you acquire. It is a measure of your body’s ability to perform physical activities and exercises.

Slide3

Physical fitness

is the ability to function effectively in physical work, training, and other activities and still have enough energy left over to handle any emergencies which may arise.

It is achievable by everyone, despite body type, family health history, and past habits

Slide4

If you feel any unusual pain or discomfort during your physical activity session or if you answer “yes” to any questions listed in the Physical Readiness Questionnaire, contact your allied health professional prior to beginning an exercise program.

Slide5

Physical Activity Readiness Questionnaire (PAR-Q)

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?

2. Do you feel pain in your chest when you do physical activity?

3. In the past month, have you had chest pain when you were not doing physical activity?

4. Do you lose your balance because of dizziness or do you ever lose consciousness?

Slide6

5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?

6. Is your doctor currently prescribing drugs for your blood pressure or heart condition?

7. Do you know any other reason that prevents you doing physical activity?

Slide7

A physical activity program

includes 3 primary components:

1- Aerobic (Cardiovascular):

Aerobic activities, such as running and swimming, intensive walking, bicycling, swimming, skiing, rowing, stair climbing, and jumping rope

help the heart, lungs and blood vessels become more effective at delivering to the muscles what they need to function - oxygen and glucose.

Slide8

Aerobic exercise is the best type of activity for attaining and maintaining a low percentage of body fat.

As regard walking: should begin slowly with 12 minutes of walking at least four times a week and add two minutes each week to every workout until the duration reaches 45 to 60 minutes per workout.

You can increase the intensity by adding hills or stairs.

Slide9

Many factors can negatively affect one's ability to perform well aerobically. These include the following

:

• Age.

• Anemia.

• Carbon monoxide from tobacco smoke or pollution.

• High altitude (reduced oxygen pressure).

• Illness (heart disease).

• Obesity.

Slide10

2-Muscular Strength and Endurance:

These activities include exercises such as pushups, curl-ups, or weight training. Muscular strength and endurance activities help your muscles become stronger, giving them both the raw strength and ability to work repeatedly without undue fatigue.

Slide11

3- Flexibility:

Flexibility or stretching exercises are necessary to prevent injury to the muscles and joints, and to allow the muscles to work efficiently through a full range of motion.

Slide12

Recommended Exercise Sequence:

(1) Warm-Up

(2) Stretching

(3) Physical Activity Session

(Aerobic , Muscular Strength and Endurance Exercise, Sporting Event)

(4) Cool Down

(5) Stretching

the recommended exercise sequence to improve performance and to reduce risk of injury; this exercise sequence should be conducted between 3 to 6 days per week.

Slide13

Warm-Up

to prepare the muscles and heart for the workout.

Participation in a 3 to 5 minute warm- up during the first portion of your exercise session will assist you in decreasing your chances of getting injured.

Examples of warm-up exercises include walking, slow jogging, or any non-vigorous, low intensity activity.

Slide14

Stretching

Stretching exercises should be conducted after the warm-up and cool-down exercise sequence.

Stretching makes the muscles, ligaments, and tendons more flexible and elastic- like. Rather than tearing or breaking when under strain, a flexible muscle is more likely to stretch.

Slide15

* Stretch to a point of mild tension

* Hold each stretch for 10 to 30 sec.

* Repeat each stretch 3 to 5 times

Slide16

Slide17

Slide18

Slide19

Slide20

Slide21

Slide22

Slide23

Slide24

Slide25

Slide26

Slide27

Slide28

Cool-Down:

A cool-down consists of 3 to 5 minutes of light to moderate slow activity after vigorous exercise.

Slide29

Physical activity provides:

Improved health

Improved physical fitness

Improved well-being

Maintenance of a healthy body weight

Slide30

Improved health

Reduces your risk of becoming obese by helping you achieve and maintain a healthy weight.

Reduces your risk of heart disease, osteoporosis, certain cancers and diabetes.

Helps control blood pressure.

Improves blood cholesterol levels.

Helps build and maintain healthy bones, muscles and joints.

Improves your immunity to minor illnesses.

Boosts your energy level.

Slide31

Physical Fitness Benefits

Builds your endurance.

Enhances your flexibility.

Reduces frequency and severity of injuries.

Slide32

Schedule Time for Physical Activity

30 minutes a day to reduce the risk of heart disease, diabetes and some cancers.

60 minutes to prevent weight gain in adulthood.

60 to 90 minutes teamed with a low-calorie diet to lose weight and keep it off.

Slide33

33

Measuring Heart Rate

Why?

To optimize health benefits

To assess

individual’s EFFORT

Where?

Radial (below thumb)

Carotid (on neck

)

Slide34

34

Determining HR Zones

Max HR (MHR):

220-age

Resting HR (RHR):

Awaken & check before lifting head; repeat for 6 days and average

In school setting: lay down on floor for 10

mins

then check

Target Heart Rate Zones (THRZ):

60-70%MHR

: fat burning

70-80%MHR: improved CV endurance

80-100%MHR: competitive training

Recovery Heart Rate:

How long it takes the heart to return to “normal” after PA

Usually one, three, five minute intervals