Fitness and Health
CHP200:Community Health Program-l
Mohamed M. B. Alnoor
FitnessThe 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
Fitness and HealthDEFINITIONS
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).
Fitness and Health
Physical fitness is generally achieved through:
• exercise• correct nutrition • enough rest.
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.
Fitness and Health
Bone integrity• 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.
Physiological aspect of physical fitness
Components of physical fitness
Body composition• 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.
Health related aspect of physical fitness
Components 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
Body composition
Health related aspect of physical fitness
Components of physical fitness
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
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
Cardiorespiratory fitness
Health related aspect of physical fitness
Components 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,
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
• Improvement of flexibility -Static stretching
• Slowly moving into a stretching position and holding for a certain
period of time (10-30 secs. ;5 times.)
-Contract-relax technique• Relaxing of the muscle to
be stretched by contracting the opposite muscle (hamstrings/quadriceps).
Flexibility
Health related aspect of physical fitness
Components of physical fitness
اإلحتمال على قدرة Muscularاحتمال،Endurance• 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
Health related aspect of physical fitness
Components 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.
Muscular Endurance
Health related aspect of physical fitness
Components of physical fitness
• Training for endurance can have a negative impact on the ability to exert strength unless an individual also undertakes resistance training 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
Muscular Endurance
Health related aspect of physical fitness
Components 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
Health related aspect of physical fitness
Components of physical fitness
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
Muscle strength
Health related aspect of physical fitness
Components of physical fitness
• Agility is the ability to change the body's position efficiently, “a rapid whole body movement with change of velocity or direction in response to a stimulus. ” and requires the
integration of isolated movement skills, using a combination of balance, speed ,
coordination, reflexes, strength, endurance and stamina.
Skill related aspect of physical fitness , حركة خفة رشاقةAgility
Components of physical fitness
• Balance can be: static – for example, standing on one leg. dynamic – for example, keeping your balance on a bike as it goes round a corner.
Balance : helps prevent humans and animals from falling over when walking or standing still.
Skill related aspect of physical fitness
Balanceتوازن
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.
Skill related aspect of physical fitness ,تسوية تناسقCoordination
Components 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.
Motor coordination can occur between subsequent parts of the same movement and movements of several limbs.
Skill related aspect of physical fitnessCoordination
Components 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.
power = strength × speed
Skill related aspect of physical fitness , طاقة, القوة مقدرة
Power
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 , while people with good arm speed can
throw fast , or hit a ball thatis thrown fast.
Skill related aspect of physical fitnessSpeed
Components of physical fitness
• 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 attackin fencing or karate.
Skill related aspect of physical fitnessReaction Time
Components of physical fitness
Team 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.
SPORTS
SPORTSIndividual sports