3. Physical Fitness
Is simply the ability of your
whole body system to work
together efficiently. It
means being able to do daily
activities with the least
amount of effort.
4. FIT Person
Is able to carry out typical
activities of living, such as
work and still has enough
energy and vigour to respond
to emergency situations and
to enjoy leisure.
5. Involves any bodily movement
caused by muscular
contractions that result in the
expenditure of energy. It is
usually classified according to its
purpose such as occupational,
transport-related, household and
recreational.
6.
7.
8. EXERCISE
Is a planned program of
physical activities usually
designed to improve physical
fitness with the purpose of
increasing physical fitness level.
10. 1. AEROBIC EXERCISES
• - Aerobic exercise, which speeds up your heart rate and
breathing, is important for many body functions. It gives
your heart and lungs a workout and increases endurance.
If you're too winded to walk up a flight of stairs, you need
to see your doctor for a medical evaluation. If it's just
because you are deconditioned, then you will need more
aerobic exercise to help condition your heart and lungs
and get enough blood to your muscles to help them work
efficiently.
11. • Aerobic exercise also helps relax blood vessel walls, lower blood
pressure, burn body fat, lower blood sugar levels, reduce
inflammation, and boost mood. Combined with weight loss, it can
also lower "bad" LDL cholesterol levels. Over the long term, aerobic
exercise reduces your risk of heart disease, stroke, type 2 diabetes,
breast and colon cancer, depression, and falls.
• Aim for at least 150 minutes per week of moderate-intensity activity.
Try brisk walking, swimming, jogging, cycling, dancing, or classes
like step aerobics.
12. 2. ANAEROBIC EXERCISE
• is similar to aerobic exercise but uses a different form of
energy — quickly and immediately. Anaerobic exercises
include high-intensity interval training (HIIT), weight lifting,
circuit training, and strength training.
• This type of exercise offers many health benefits. It’s a great
way to improve your cardiovascular endurance as well as build
and maintain muscle and lose weight. Along with aerobic (or
cardiovascular) exercise, anaerobic exercise should be a regular
part of your weekly workout routine.
13. •A strength exercise is any activity that makes
your muscles work harder than usual. This
increases your muscles' strength, size,
power and endurance. The activities involve
using your body weight or working against a
resistance.
14. 3. STRETCHING EXERCISES
• Stretching helps maintain flexibility. We often overlook that in youth
when our muscles are healthier. But aging leads to a loss of
flexibility in the muscles and tendons. Muscles shorten and don't
function properly. That increases the risk for muscle cramps and
pain, muscle damage, strains, joint pain, and falling, and it also
makes it tough to get through daily activities, such as bending
down to tie your shoes.
• Likewise, stretching the muscles routinely makes them longer and
more flexible, which increases your range of motion and reduces
pain and the risk for injury.
15. 4. BALANCE EXERCISES
• is defined as an individual's ability to control their centre of
gravity within the limit of Base of Support (BOS). Body balance
control is a complex body function that involves regulating
posture and movement via the cerebellum by processing
sensory inputs from the vestibular visual and proprioceptive
systems in the cerebral cortex. Ageing, neurovascular
problems, weak muscle strength, limited range of motion,
and cognitive decline could adversely affect the static and
dynamic balance control ability, which increases the risk
of falling and negatively affects the performance of activities of
daily living(ADLs).
17. •Three key phases to exercise are
the warmup, training, and the cool down.
During the warmup you ready the body
for what's to come. In the middle phase,
you perform the strenuous work. And in
the cool down period, you bring your
body back to a resting state.
19. PRINCIPLE OF PROGRESSION/PROGRESSIVE
OVERLOAD
•Must be in context of the performer’s
tolerance whether to increase or
maintain the overload. An increase in
the level of exercise, whether it be run
farther or to add more resistance must
be done in the progression.
20. PRINCIPLE OF OVERLOAD
•Refers to the amount of exercise
that is needed to improve fitness
levels. Exercise must be observed in
accordance to the intensity,
duration and frequency of the
specific activity.
21. PRINCIPLE OF SPECIFICITY
• Exercise must be specific in its concern. It could
be either for strength, flexibility or endurance.
Specificity infers that all skills and activities are
unique and require training that is geared
specifically to each. The implication of
specificity is that if only a certain part of the
body is exercised, only a part develops.
22. PRINCIPLE OF INDIVIDUALITY
•States that no two persons are the
same and their rate of adaptation to
the same workload is differs. This
principle emphasizes the need to
create an exercise program that is
individual-specific.
23. PRINCIPLE OF REVERSIBILITY
•Is another way of stating the principle
of disuse. If your energy systems are
not utilized, they deterioriate to a
level that matches your level of
activity. It indicates that disuse or
inactivity results in loss of benefits
achieved in overloading.
24. PRINCIPLE OF VARIATION
•suggests that minor changes in training
regimens yield more consistent gains in
sport performance. Training programs for
virtually every sport include variations in
intensity, duration, volume, and other
important aspects of practice.
25. PRINCIPLE OF REST AND RECOVERY
•Suggests that rest and recovery
from the stress of exercise must
take place in proportionate
amounts to avoid too much
stress.
26. F.I.T.T. PRINCIPLE
•Are an exercise prescription to
help participants understand how
long and how hard they should
exercise
27. FITT PRINCIPLE
• FREQUENCY (How Often?) – daily moderate exercise is ideal, but
try to exercise a minimum of 3-5 days per week.
• INTENSITY (How Hard?) – moderate to vigorous intensity exercise
is recommended for adults.
• TIME (How long?) – 30-60 minutes per day
• TYPE (What kind?) – To maintain a well-balanced fitness level,
perform a variety of exercises included cardio, strength, and
flexibility training.
