Total fitness is striving for the highest level of existence, including mental, psychological, social, spiritual and physical components. It is dynamic, multidimensional and related to heredity, environment and individual interests.
Physical activity is an important ingredient in the quality of life because it increases energy and promotes physical, mental and psychological well being in addition to conferring worthy health benefits.
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An introduction to fitness
1. AN INTRODUCTION TO
FITNESS
Total fitness is striving for the highest level of
existence, including mental, psychological,
social, spiritual and physical components. It is
dynamic, multidimensional and related to
heredity, environment and individual
interests.
Physical activity is an important ingredient in
the quality of life because it increases energy
and promotes physical, mental and
psychological well being in addition to
conferring worthy health benefits.
2. RANDOM PHYSICAL ACTIVITY
Bodily movement produced by skeletal muscles
that require energy expenditure
EXERCISE
Structured program of physical activity that is
safe, effective and habit forming and is aimed
at achieving a fitness or health goal
3. MAJOR COMPONENTS OF PHYSICAL
FITNESS
Cardiorespiratory endurance – the
ability of the circulatory and respiratory
systems to supply fuel during sustained
physical activity
Muscular strength – the ability of the
muscle to generate maximum amount
of force
4. MAJOR COMPONENTS OF PHYSICAL
FITNESS
Muscular endurance – the ability of the
muscle to perform repetitive contractions over
a prolonged period of time
Flexibility – the ability to move a joint through
it’s full range of motion without discomfort or
pain
Body composition – the relative amount of
weight that is fat and nonfat.
6. ANATOMY OF THE CARDIOVASCULAR
SYSTEM
HEART – it is the most vital muscle in
the body and lies in the mediastinum. it
is a hollow, fist sized, pyramidal,
muscular pump which is electrically
stimulated. It is divided into a right and
left half by the septum. It has two upper
chambers- the atria and two lower
chambers-the ventricles.
10. RESPIRATORY SYSTEM
Nasal cavity and mouth
Trachea
Primary or principal bronchii
Secondary and tertiary bronchii
Bronchioles and terminal bronchioles
Alveolar duct
alveolus
11. MUSCULOSKELETAL
SYSTEM
The skeleton makes up the frame work of the
body. It consists of 206 bones which are
divided into the axial and the appendicular
skeleton.
The skull, vertebral column and the ribcage
are part of the axial skeleton, while the pelvic
bones and the bones of the extremities are
part of the appendicular skeleton
The muscles are the movers and shakers of
the skeleton
Connective tissue
12. BONES
Collagen scaffolding impregnated with calcium and
phosphorus and magnesium salts
Exist in 2 forms –cancellous or spongy and compact
Characterised as long, short, irregular, flat,
sesamoid…
Osteoclastic and osteoblastic activity
Parts of a bone – diaphysis, epiphysis, epiphyseal
cartilage or growth plate, metaphysis,marrow cavity
or medullary canal, nutrient foramen and periosteum
Articular surface, tubercle, malleolus, sulcus etc. are
the surface markings or irregularities on bone
13. Bone is a living tissue, well vascularized,
capable of changing its structure as a result
of the stresses to which it is subjected
Exercise force generated from contracting
muscle and tendon fastened to the bone
causes a temporary deformation. This serves
as a stimulus for adaptation leading to the
thickening and strengthening of bone.
14. ARTICULATIONS/ ARTHROSES/
JOINTS
It is the junction of 2 bones
Movement takes place at the joints
Synarthrodial joints/ fibrous – fused and
immovable
Amphiarthrodial joints – not fused but joined
by fibrocartilage, slight movement possible
Diarthrodial joints/ synovial – move through
their ROM due to contraction of voluntary
muscle
15. Types of movable joints
Hinge
Saddle
Ball and socket
Pivot
Gliding
Condyloid
16. Joint stability depends on the shape,
size and arrangement of articular
surfaces.
Ligaments
Muscle tone
17. LIGAMENTS
They join bone to bone
They are divided into fibrous
(unstretchable normally) and elastic.
Poor blood supply
Fewer metabolically active cells
Heal extremely slowly if sprained.
18. TENDONS
They exist between muscle and bone.
They are usually tapering. At places
they may be flattened out and are
known as an APONEUROSIS.
Usually distally attached
Dense fibrous tissue
19. CARTILAGE
Less rigid than bone, less flexible than tendon or
ligament
Can withstand a good deal of force without damage
to its structure
Lacks its own blood supply, derives nourishment from
synovial fluid by diffusion
Repairs extremely slowly or not at all
Acts as a shock absorber, provides a smooth
articulating surface and at places attaches muscle to
skeleton
Hyaline cartilage, fibrocartilage and elastic cartilage
20. FASCIA
Sheet or band of fibrous tissue that
compartmentalises the body
Covers muscles or muscle groups,
separating them
Encloses blood supply to the muscle
group
21. MUSCLES
The movers and shakers of the body
Contract,lengthen, irritable, elastic
Striated/ voluntary/ skeletal
Smooth/ involuntary/ visceral
Cardiac
Origin and insertion
Uniarticulate, biarticulate, multiarticulate
They have an elastic limit
22. Named according to location, shape,
action, number of divisions, bony
attachments, relative size.
According to fibre arrangement they are
classified as penniform, longitudinal,
fusiform.
24. NERVOUS SYSTEM
CNS comprises the brain and spinal cord. The brain
is the seat of intelligence and cognition whereas the
spinal cord is the centre of spinal reflexes
PNS comprises the 12 pairs of cranial nerves, the 31
pairs of spinal nerves and their branches
The motor nervous system is all parts of the nervous
system responsible for carrying out an action or effect
The sensory nervous system is responsible for
detecting and carrying sensations brought about by
change in external or internal environment