Fitness and Health CHP200:Community Health Program-l Mohamed M. B. Alnoor

CONTENT  DEFINITIONS  Components of physical fitness: Physiological aspects of physical fitness Health related aspects of physical fitness Skill related aspects of physical fitness Sports

 Fitness The state of being physically active on 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 Health DEFINITIONS

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 DEFINITIONS  Physical fitness

is generally achieved through: exercise correct nutrition enough rest. Fitness and Health DEFINITIONS  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 DEFINITIONS  Physical fitness

Components of physical fitness  Health related  Skill related

Refers to the ability of the circulatory and respiratory systems to supply oxygen to the skeletal muscles during sustained physical activity. Cardiorespiratory fitness Health related aspect of physical fitness Components of physical fitness Cardiorespiratory fitness is achieved by regular exercise

 Regular exercise enlarges the heart muscle, increasing stroke volume increases the number of small arteries in skeletal muscles, supplying more blood to working muscles. increases the amount of oxygen that is inhaled and distributed to body tissues Cardiorespiratory fitness Health related aspect of physical fitness Components of physical fitness

 sometimes referred to as Aerobic fitness.  Benefits:  improving stamina,  longer endurance,  increase in energy,  better sleep, Cardiorespiratory fitness Health related aspect of physical fitness Components of physical fitness

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 Health related aspect of physical fitness Components of physical 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 Health related aspect of physical fitness Components of physical fitness 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 Health related aspect of physical fitness Components of physical fitness Flexibility

Can be improved by static stretching: Slowly moving into a stretching position and holding for a certain period of time (10-30 sec s.; 5 times). -Contract-relax technique Relaxing of the muscle to be stretched b Flexibility Health related aspect of physical fitness Components of physical fitness

احتمال، قدرة على الإحتمال Muscular Endurance Endurance(also called sufferance): is the ability of an animal to exert itself for a long period. 'long' can be: -minutes in high intensity anaerobic exercise, -hours or days for in low intensity aerobic exercise. Health related aspect of physical fitness Components of physical fitness

Muscular Endurance Health related aspect of physical fitness Glucose + oxygen=CO 2 +H 2 O+ energy Initially during aerobic exercise: Absence of CHOfat metabolism - slow process - decline in performance level. Used in both aerobic and anaerobic exercise

Anaerobic exercise refers to: - the initial phase of exercise - any short burst of intense exertion Components of physical fitness Muscular Endurance Health related aspect of physical fitness sugar is respired without oxygen

Training for endurance can have a negative impact on the ability to exert strength Components of physical fitness Muscular Endurance Health related aspect of physical fitness WARNING Unless the individual also undertakes resistance training to counteract this effect.

Strength training is the use of resistance to muscular contraction: - in anaerobic endurance - to build strength - to increase the size of skeletal muscles. Muscle strength Components of physical fitness Health related aspect of physical fitness

Muscle strength Components of physical fitness Health related aspect of physical fitness Strength training: is achieved by opposing muscle contraction using: - gravity, or - elastic/hydraulic forces

Strength training provides benefits in the overall health and well-being, including: increased bone, muscle, tendon and ligament strength and toughness increased bone density improved joint function reduced potential for injury Components of physical fitness Muscle strength Health related aspect of physical fitness

temporary increase in metabolism improved cardiac function elevated HDL (good) cholesterol Components of physical fitness Muscle strength Health related aspect of physical fitness Strength training provides benefits in the overall health and well-being, including:

رشاقة, خفة حركة Agility Components of physical fitness Skill related aspect of physical fitness Agility is the ability to change the body's position efficiently. “ a rapid whole body movement with change of velocity and/or direction in response to a stimulus. ”

رشاقة, خفة حركة Agility Components of physical fitness Skill related aspect of physical fitness It requires integration of isolated movement skills. It is a combination of: balance Speed Coordination Reflexes Strength endurance and stamina

Balance : helps prevent humans and animals from falling over, when walking or standing still. Skill related aspect of physical fitness توازن Balance Components of physical fitness

Balance can be: Skill related aspect of physical fitness Balance Components of physical fitness static – for example, standing on one leg. dynamic – for example, keeping balance on a bike as it goes round a corner.

Skill related aspect of physical fitness تناسق, تسوية Coordination Components of physical fitness Motor coordination is a combination of body movements that result in intended actions. Such movements usually smoothly and efficiently work together.

Motor coordination can occur between: - subsequent parts of the same movement - movements of several limbs. Skill related aspect of physical fitness Coordination Components of physical fitness Coordination allows complex actions from a number of smaller movements. For example: an effective tennis stroke requires coordinating footwork and arm action.

power = strength × speed Skill related aspect of physical fitness مقدرة, القوة, طاقة Power Components of physical fitness Power is a combination of strength and speed – it is the ability to do strength performances quickly. Power is vital in getting a good start in short races.

Skill related aspect of physical fitness Speed Components of physical fitness 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,  People with good arm speed can throw fast hit a ball that is thrown fast.

Reaction time is the amount of time it takes to move once you realize the need to act. Skill related aspect of physical fitness Reaction Time Components of physical fitness People with good reaction time are able to make - fast starts in track or swimming, - dodge a fast attack in fencing or karate

Components of physical fitness