Fitness and Health

CHP200:Community Health Program-l

Mohamed M. B. Alnoor

CONTENT DEFINITIONS

Components of physical fitness:• Physiological aspects of physical

fitness

• Health related aspects of physical fitness

• Skill related aspects of physical fitness

• Sports

FitnessThe state of being physically active

on 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

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 HealthDEFINITIONS

Physical fitness

is generally achieved through:• exercise• correct nutrition • enough rest.

Fitness and HealthDEFINITIONS

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 HealthDEFINITIONS

Physical fitness

Components of physical fitness

Physiological

Health related

Skill related

Sports

Bone integrity

• Bone density (or bone mineral density BMD): amount of matter per square centimeter of bone.

• BMD an indirect indicator of osteoporosis and fracture risk.

Physiological aspect of physical fitness

Components of physical fitness

• In physical fitness , body composition is used to describe the percentages of: - fat - bone - muscle.

Components of physical fitness

Body composition

Health related aspect of physical fitness

Components of physical fitness

• Leanness is determined by: - body composition - weight(because muscular tissue takes up less space in the body than fat tissue)

Body composition

Health related aspect of physical fitness

Two people at the same height and same weight may look completely different

from each other because they have a different body composition.

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

Cardiorespiratory fitness is achieved by regular exercise

Regular exercise • increases the number of small arteries in

skeletal muscles, supplying more blood to working muscles.

• increases the amount of oxygen that is inhaled and distributed to body tissues

Cardiorespiratory fitness

Health related aspect of physical fitness

Components of physical fitness

• enlarges heart muscle, stroke volume

sometimes referred to as Aerobic fitness.

Benefits: 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

• Can be improved by static stretching:Slowly moving into a stretching position and holding for a certainperiod of time (10-30 secs.; 5 times.)

-Contract-relax technique• Relaxing of the muscle to

be stretched b

Flexibility

Health related aspect of physical fitness

Components of physical fitness

اإلحتمال على قدرة Muscularاحتمال،Endurance

• Endurance(also called sufferance): is the ability of an animal to exert itself for a long period.

'long' can be: -minutes in high intensity anaerobic exercise, -hours or days for in low intensity aerobic exercise.

Health related aspect of physical fitness

Components of physical fitness

Components of physical fitness

Muscular Endurance

Health related aspect of physical fitness

Glucose + oxygen = CO2 +H2O +energy

• Initially during aerobic exercise:

Absence of CHO fat metabolism - slow process- decline in performance level.

• Used in both aerobic and anaerobic exercise

• Anaerobic exercise refers to: - the initial phase of exercise - any short burst of intense exertion

Components of physical fitness

Muscular Endurance

Health related aspect of physical fitness

sugar is respired without oxygen

Training for endurance can have a negative impact

on the ability to exert strength

Components of physical fitness

Muscular Endurance

Health related aspect of physical fitness

WARNING

Unless the individual also undertakes

resistance training to counteract this effect.

• Strength training is the use of resistance to muscular contraction: - in anaerobic endurance - to build strength - to increase the size of skeletal muscles.

Muscle strength

Components of physical fitnessHealth related

aspect of physical fitness

Muscle strength

Components of physical fitnessHealth related

aspect of physical fitness

Strength training: is achieved by opposing muscle contraction using: - gravity, or

- elastic/hydraulic forces

Strength training provides benefits in the overall health and well-being, including:

• increased bone, muscle, tendon and ligament strength and toughness• increased bone density• improved joint function• reduced potential for injury

Components of physical fitness

Muscle strength

Health related aspect of physical fitness

Strength training provides benefits in the overall health and well-being, including:

• temporary increase in metabolism• improved cardiac function• elevated HDL (good) cholesterol

Components of physical fitness

Muscle strength

Health related aspect of physical fitness

, حركة خفة رشاقةAgility

Components of physical fitnessSkill related

aspect of physical fitness

Agility is the ability to change the body's position efficiently .

“a rapid whole body movement with change of velocity

and/or direction in response to a stimulus. ”

, حركة خفة رشاقةAgility

Components of physical fitnessSkill related

aspect of physical fitness

It requires integration of isolated movement skills .

It is a combination of:• balance• Speed• Coordination• Reflexes• Strength• endurance and stamina

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

• Balance can be:

Skill related aspect of physical fitness

Balance

Components of physical fitness

• static – for example, standing on one leg.

• dynamic – for example, keeping balance on a bike as it goes round a corner.

Skill related aspect of physical fitness ,تسوية تناسقCoordination

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.

Motor coordination can occur between: - subsequent parts of the same movement

- movements of several limbs.

Skill related aspect of physical fitnessCoordination

Components of physical fitness

Coordination allows complex actions from a number of smaller movements. For example: an effective tennis stroke requires coordinating footwork and arm action.

power = strength × speed

Skill related aspect of physical fitness , طاقة, القوة مقدرة

Power

Components of physical fitness

• Power is a combination of strength and speed – it is the ability to do

strength performances quickly.

• Power is vital in getting a good start in short races.

Skill related aspect of physical fitnessSpeed

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, People with good arm speed can

• throw fast• hit a ball that is thrown fast.

Reaction time is the amount of time it takes to move once you realize the need to act.

Skill related aspect of physical fitnessReaction Time

Components of physical fitness

People with good reaction time are able to make - fast starts in track or swimming, - dodge a fast attack in fencing or karate

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

Physiological Health related Skill related Sports

•Metabolic•Morphological•Bone integrity

•Body composition•Cardiovascular fitness•Flexibility•Muscular endurance•Muscle strength

•Agility•Balance•Coordination•Power•Speed•Reaction time

•Team sport•Individual sport

Components of physical fitness