Fitness and Health

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

3. Fitness and Health Fitness DEFINITIONS The 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

4. Fitness and Health • 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).

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

6. 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.

7. Components of physical fitness Bone integrity Physiological aspect of physical fitness • 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.

8. Components of physical fitness Body composition Health related aspect of physical fitness • 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.

9. Components of physical fitness Body composition 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

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

11. Components of physical fitness Cardiorespiratory fitness Health related aspect of physical 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

12. Components of physical fitness Cardiorespiratory fitness Health related aspect of physical fitness • Cardiorespiratory fitness is also • sometimes referred to as Aerobic fitness. • Benefits of cardiorespiratory • fitness: • improving stamina, • longer endurance, • increase in energy, • better sleep,

13. Components of physical fitness Cardiorespiratory fitness Health related aspect of physical fitness • It can reduce the risk of: • heart disease, • lung cancer, • type 2 diabetes, • stroke For an average person, cardiorespiratory exercise is recommended at least ONCE every week for a healthier body and a stronger build

14. Components of physical fitness Health related aspect 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 Flexibility

15. Components of physical fitness Health related aspect of physical fitness Flexibility • Decreased flexibility can be caused by: • -Sedentary lifestyle (lack of use of muscles) • -Age • -High amounts of body fat • -Stress • Loss of flexibility can be a • predisposing factor for -pain syndromes -balance disorders

16. Components of physical fitness Health related aspect of physical fitness • Improvement of flexibility -Staticstretching • Slowly moving into a stretching position and holding for a certain period of time (10-30 secs. ; 5 times). -Contract-relaxtechnique • Relaxing of the muscle to be stretched by contracting the opposite muscle (hamstrings/quadriceps). Flexibility

17. Components of physical fitness احتمال، قدرة على الإحتمال Muscular Endurance Health related aspect of physical fitness • 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

18. Components of physical fitness Muscular Endurance Health related aspect of physical fitness • 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.

19. Components of physical fitness Muscular Endurance Health related aspect of physical fitness • Training for endurance can have a negative impact on the ability to exert strength unless an individual also undertakes resistancetraining 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

20. Components of physical fitness Health related aspect of physical fitness • 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

23. Components of physical fitness Health related aspect of physical fitness 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

24. Components of physical fitness Skill related aspect of physical fitness رشاقة, خفة حركة Agility • Agility is the ability to change the body's position efficiently, movement with change of velocity or “a rapid whole body direction in response to a stimulus.” requires the integration of isolated movement skills, and using a combination of balance, speed, coordination, reflexes, strength, endurance and stamina.

25. Components of physical fitness Skill related aspect of physical fitness • Balance can be: توازن Balance Balance:helps prevent humans and animals from falling over when walking or standing still. static– for example, standing on one leg. dynamic– for example, keeping your balance on a bike as it goes round a corner.

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

27. Components of physical fitness Skill related aspect of physical fitness 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. Coordination Motor coordination can occur between subsequent parts of the same movement and movements of several limbs.

28. Components of physical fitness Skill related aspect of physical fitness • 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. مقدرة, القوة, طاقة Power power = strength × speed

29. Components of physical fitness Skill related aspect of physical fitness Speed 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 that is thrown fast.

30. Components of physical fitness Skill related aspect of physical fitness Reaction Time • 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 attack in fencing or karate.

31. Team sports 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.

32. SPORTS Individual sports