Lec 1 - Fit

Subdecks (1)

Cards (32)

  • Physical Fitness
    A state of health and well-being and, more specifically, the ability to perform aspects of sports, occupation, and daily activities
  • Physical activity
    Any bodily movement that works your muscles and requires more energy than resting
  • Fitness
    One's ability to execute daily activities with optimal performance, endurance, and strength with the management of disease, fatigue, and stress and reduce sedentary behaviour
  • FUNDAMENTALS OF FITNESS
    • Physical Activity – regular physical exercise
    • Good Nutrition – balance, equal intake of food nutrients, fat, carbo, etc.
    • Stress Management – activity to release stress, lifestyle
    • Psychological Balance – focused, mindset
    • Routine Check-ups – cholesterol level, BP, blood sugar, etc.
  • Exercise
    Any bodily activity which aims to enhance or maintain physical fitness and overall health
  • BENEFITS OF REGULAR PHYSICAL ACTIVITY/EXERCISE
    • Improved Health (efficiency of heart and lungs)
    • Improved sense of well-being (more energy, less stress)
    • Improved appearance (weight loss, toned muscles, improved posture)
    • Enhanced social life (improved self-image, opportunities to make new friends)
    • Increased stamina (increased physical abilities, improved immunity to minor illnesses)
  • Training
    A systematic process in which athletes improve fitness to meet the demands of their sport/activity
  • Types of Fitness Training
    • Strength training
    • Aerobic exercise
    • Flexibility
    • Circuit training
  • FITNESS PROGRAM: 5 STEPS TO GET STARTED

    • Measure your fitness level
    • Design your fitness program
    • Gather your equipment
    • Get started
    • Check your progress
  • FITT PRINCIPLE
    • FREQUENCY – how often you are physically active and is usually measured in days per week
    • INTENSITY – how hard your body is working during physical activity, and it is often described as light, moderate or vigorous
    • TIME – how long you spend being physically active during your daily routine
    • TYPE – what kind of activity you choose
  • PAR-Q (Physical Activity Readiness Questionnaire)
    It screens for evidence of risk factors during moderate physical activity and reviews family history and disease severity
  • Weight Management
    Maintaining your weight is very important because it is a result of metabolic responses of your body to your food intake, energy expenditure, and physiologic processes.

    Energy consumption and energy expenditures play key roles in weight management
  • Waist to Hip Ratio
    The dimensionless ratio of the circumference of the waist to that of the hips. This is calculated as waist measurement divided by hip measurement (W/H)
  • Body Mass Index (BMI)
    A value derived from the mass and height of a person. The BMI is defined as the body mass divided by the square of the body height, and is expressed in units of kg/m², resulting from mass in kilograms and height in meters
  • Body Mass Index (BMI): A measure of body fat based on height and weight; BMI = kg / m^2
  • Overweight - BMI between 25 and 29.9
  • Normal Weight - BMI between 18.5 and 24.9
  • Underweight - BMI less than 18.5