FITNESS EXERCISE

• can be described as a condition that helps us look, feel, and do our best

  fitness
• foundation for health and well-being

  fitness
• planned, structured, repetitive movement of body designed to improve/maintain physical fitness

  exercise
• describes many of the diseases and conditions associated with inactivity and poor fitness

  hypokinetic disease
• obesity

  high blood pressure

  high cholesterol

  osteoporosis

  osteoarthritis

  lower back pain

  type 2 diabetes mellitus


  examples of hypokinetic diseases
• Physically active people

  Have a 33-50% lower risk of developing type 2 diabetes compared with inactive people
• Physical activity programmes

  • Can help reduce the risk of falling, and therefore fractures among people
• Physical activity


  • Is effective in the treatment of clinical depression and can be as successful as psychotherapy/medication, particularly in the longer term
• Physical activity


  • Is associated with a reduction in overall risk of cancer
• Physical activity

  • Can also significantly reduce the risk of stroke and provides effective treatment of peripheral vascular disease
• low to moderate in intensity using slow twitch muscle fibers

  aerobic/cardiovascular
• utilize energy created from the aerobic energy system

  aerobic/cardiovascular
• use large muscle groups in a rhythmical movement for extended periods of time

  aerobic/cardiovascular
• • swimming
  • cycling
  • running


  examples of aerobic/cardiovascular
• form of a strength training at a moderate to high intensity

  anaerobic/resistance
• uses fast twitch muscle fibers to apply effort/force

  anaerobic/resistance
• • weightlifting
  • sprint
  • polymetrics
  • jump squats


  anaerobic/resistance
• movements in which contracting muscles stay the same length whilst applying a force (the plank)

  isometric
• the muscle tension rises to meet the resistance then remains stable as the muscle shortens

  concentric
• the muscle lengthens as the resistance becomes greater than the force the muscle is producing

  eccentric
• • healthy
  • kyphosis
  • flatback
  • swayback
  • forward head


  types of posture
• common in both children and adults, which is usually caused by muscular imbalance

  poor posture
• • increased bone density
  • increased resting metabolic rate
  • decreased body fat percentage
  • increased creatine phosphate and adenosine triphosphate stores
  • decreased blood pressure
  • decreased blood cholesterol markers 


  the long term physiological benefits of resistance training
• • increased lung capacity/increase in vo2 max
  • hypertrophy of cardiac tissue
  • increased blood volume and red blood cell count
  • increased cardiac output and stroke volume
  • increased number of capillaries (capillarisation)
  • reduction in blood pressure
  • increase in bone density
  • lower blood cholesterol markers
  • reduction in body fat


  the long term physiological benefits of cardiovascular training