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INTRODUCTION TO PHYSICAL FITNESS

INTRODUCTION TO PHYSICAL FITNESS. WHY AND HOW TO EXERCISE?. WHY EXERCISE?. Exercise: 7 benefits of regular physical activity Strengthen your cardiovascular and respiratory systems. Keep bones and muscles strong Manage your weight Prevent and manage diabetes

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INTRODUCTION TO PHYSICAL FITNESS

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  1. INTRODUCTION TO PHYSICAL FITNESS WHY AND HOW TO EXERCISE?

  2. WHY EXERCISE? • Exercise: 7 benefits of regular physical activity • Strengthen your cardiovascular and respiratory systems. • Keep bones and muscles strong • Manage your weight • Prevent and manage diabetes • Ease depression and manage pain and stress • Reduce your risk of certain types of cancer • Sleep better Exercise for health and a longer life…..

  3. DEFINITION • Physical activity is defined as any form of muscular activity which results in the expenditure of energy proportional to muscular work, and is related to physical fitness. • Exercise represents a subset of physical activity that is planned, with a goal of improving or maintaining fitness.

  4. SKELETON 206 bones in a human body

  5. MUSCLES 630 muscles in a human body

  6. PHYSICAL ACTIVITY (FITNESS) • SOCIAL FITNESS • PSYCHOLOGICAL FITNESS • PHYSICAL FITNESS • EMOTIONAL FITNESS • SPIRITUAL FITNESS • HEALTH • MOTOR PERFORMANCE

  7. FITNESS FOR HEALTH • Body Composition • Cardiovascular Fitness • Flexibility • Muscle Endurance • Strength

  8. FITNESS FOR SKILL (MOTOR) • Agility • Balance • Coordination • Power • Reaction Time • Speed

  9. BODY MASS INDEX (BMI) BMI = Weight (kg) Height2 (m2) Eg: = 65 = 65 = 23.30 (1.67 X 1.67) 2.7889 • Underweight <18.5 • Normal 18.9 – 24.9 • Overweight 25.0 – 29.9 • Obesity 30.0 – 39.9 • Extremely Obese >40

  10. PRINCIPLE OF EXERCISE • Over Load FITT Concept - F = Frequency (>3 times/week) - I = Intensity (Follow E.P.R) - T = Time (>30 mins/session) - T = Type (Oxigen, major muscle, LSD) • Progression • Easy – Difficult • Light – Heavy • Little – More

  11. EXERCISE PULSE RATE

  12. PRINCIPLE OF EXERCISE • Specificity • Main purpose of the work-out • Reversibility • Stop  Back to Zero….. • Variation • Balance muscle work-out

  13. HOW TO EXERCISE 1. Warm up + Dynamic stretching 2. Aerobic workout (Example: jogging, brisk walking, swimming or aerobic dancing) 3. Cooling Down + Static stretching

  14. THANK YOU “FITNESS FOR HEALTH” Mastura Johar 012-3850311 mastura@uniten.edu.my

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