SESS 65

• fitness can be described as a condition that helps us look, feel, and do our best; it is the foundation for health and well-being.
• Physical fitness refers to your body system's capacity to function effectively together to allow you to be healthy and perform daily living activities.
• Age, sex, heredity, lifestyle patterns, exercise,and eating habits are some of the factors that influence it.
• EXERCISE

  - Planned, structured, repetitive movement of the body designed to improve or maintain physical fitness.
• The term hypokinetic describes many of the diseases and conditions associated with inactivity and poor fitness and first originated in the book Hypokinetic Disease (Kraus & Raab,1961).
• Hypokinetic Diseases include: 

  Obesity 

  High blood pressure 

  High cholesterol 

  Osteoporosis 

  Osteoarthritis 

  Lower back pain 

  Type 2 diabetes mellitus
• Health-related fitness is fitness programs that are prescribed to improve the general health of the individual.
• Cardiorespiratory endurance

  The lungs, heart, and blood vessels capacity to supply the cells with enough quantities of oxygen to meet the demands of sustained physical exercise.
• Muscular endurance

  The capacity of the muscle to exercise force continuously over time.
• Muscular strength

  The ability of a muscle to exert maximum force against resistance.
• Body composition

  The fat and nonfat components of the human body, are important in assessing recommended body weight.
• Flexibility. 

  The ability of a joint to move freely through its full range of motion.
• motor-skill-related fitness are fitness programs that are used to improve athletic ability.
• Agility 

  The capacity to rapidly and efficiently move and change the body direction and position while under control.
• Balance 

  The power to stand upright or remain in control of body movements, whether stable or moving.
• Coordination 

  The ability to effectively and efficiently control two or more body parts.
• Power 

  The capacity to move rapidly across the ground or grab or throw the legs and arms instantly.
• Reaction time 

  The ability to respond rapidly to stimuli.
• Speed 

  The capacity to apply full power in as short a time as possible.
• Poor posture is common in both children and adults, which is usually caused by muscular imbalance. There are many causes of poor posture within a modern lifestyle. These include work such as desk jobs (which can cause a shortening of the pectorals) and driving (which can lead to a shortening of the hip flexors), these in turn can affect spinal posture.
• Posture- is the position in which you hold your body in relation to gravity.
• A warm up is an exercise that gradually builds in intensity at the beginning of a workout. This prepares muscles, heart rate, blood pressure and body temperature for the forthcoming exercises.
• A typical warm up may include cardiovascular exercise with a gradual increase in intensity. This is often referred to as a pulse raiser.
• Mobilisation exercises to promote joint movement and pre-exercise stretching (static, dynamic or ballistic) may also be included.
• A warm up is prescribed to raise the body temperature to 39/40 degrees.
• Passive Warm Up – increases body temperature by some external means, for example a bath or massage, this however is not the most appropriate method to prepare muscles for exercise.
• General Warm Up – increases body temperature by using general rhythmical body movements which use large muscle groups, examples of movements include jogging, cycling and rowing.
• Exercise Specific Warm Up – increases body temperature whilst using specific muscle groups that are going to be used within the exercise following the warm up. For example in football a warm up would include drills and exercises (turns, jumps and lunges) which replicate the players movement patterns within a game.
• The purpose of a cool down is to return the body to a pre-exercise state.
• This may involve a cardiovascular cool down lasting 5-10 minutes in which the working intensity is gradually reduced by reducing the speed and resistance allowing a gradual decrease in temperature, heart rate and blood pressure, back to resting levels.
• By gently working the major muscle groups blood pooling is reduced and the removal of waste products such as lactic acid.
• Stretching after the cardiovascular cool down could also reduce the effects of DOMS following exercise. It can help improve flexibility, which will have a positive effect on performance in physical activities, or decrease risk of injuries by helping joints move through their full range of motion more effectively.
• Static – This from of stretching is when the client holds the stretch to the end of the muscles movement. There is no movement during this type of stretch. Correct posture should be maintained during stretches, which are normally held for 8-10 seconds.
• Dynamic – These types of stretches are seen to be the best way of preparing for exercise. They are controlled movements that reflect the exercise about to be performed. 8-10 repetitions of each movement are normally completed.
• Ballistic – These types of stretches involve rapid bouncing movements, which lengthen the muscle to beyond its normal range with the use of momentum. These are not suitable for exercise beginners as they can cause muscle damage and muscle soreness. An example of this would be bouncing to touch your toes in a standing hamstring stretch.
• Training

  • the condition of being physically fit for the performance of an athletic exercise or contest

  • Act or science of bringing one such a condition.
• Specificity – the training must be customized to the needs of the sport to improve fitness in the affected body parts.
• Progression – Start slowly and then gradually increase the amount of exercise you perform, while maintaining overloading.
• Overload – only by training more than usual can fitness be enhanced, you must exert considerable effort.

  1. Increasing the weight used whilst decreasing repetitions 

  2. Slowing repetitions down during the set 

  3. Adding another set to the end of the section 

  4. Decrease the rest periods used
• Reversibility – any adaptation that occurs as a result of exercise will be reversed when you cease training. You will lose fitness if you take a break or do not work out frequently enough