Lec 1 - Fit

• 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