Physical Activity and Exercise

• • Physical Activity : Any movement of the body that uses energy, including daily activities like walking, gardening, or cleaning.
  • Exercise : A subset of physical activity that is planned, structured, and repetitive, performed with the purpose of improving or maintaining physical fitness (e.g., running, weightlifting).
  • Fitness : A state of health and well-being resulting from regular physical activity and exercise, encompassing cardiovascular endurance, muscular strength, flexibility, and body composition.
• Benefits of physical fitness:

  Reduces risk of disease

  Development of physical components

  Provide Better Health

  Lower your cholesterol levels

  Builds stronger , bones, joints and ligaments

  Maintenance of optimal body weight

  Improves your sleeping habits

  Boost in energy level

  Improved appearance

  Relaxation and stress relief

  Fights depression

  Makes you feel happier

  Cause delayed aging

  Postpones fatigue

  Utilization of time
• Disadvantage of Physical Fitness:

  Chronic pain

  Increased appetite

  Fitness sometimes comes at a price

  Schedule crunch
• Measure of a person's ability to perform physical activities requiring:

  Endurance

  Strength

  Flexibility
• Skill-Related Fitness Components:

  Agility

  Balance

  Coordination

  Reaction time

  Speed
• 5 COMPONENTS OF HEALTH-RELATED FITNESS

  Muscle strength

  Muscle endurance

  Cardiovascular endurance

  Flexibility

  Body composition
• MUSCLE STRENGTH

  The ability of a muscle or muscle group to exert a maximum force against a resistance ONE TIME through the full range of motion. Range of motion (ROM) is the degrees through which a joint can move.
• MUSCLE ENDURANCE

  The ability of a muscle or muscle group to exert a sub-maximal force REPEATEDLY over a period of time.
• To improve strength ,lift heavier weights than you are used to.

  To improve muscle endurance ,lift more times, not more weight.
• CARDIOVASCULAR ENDURANCE

  The ability to perform large muscle moderate to high intensity exercise for PROLONGED PERIODS keeping your heart rate in the heart rate target zone
• The target heart rate zone for a 17 year old is 142-173 beats per minute.
• FLEXIBILITY

  Is the ability to move a joint through its complete range of motion (ROM).
• BODY COMPOSITION

  Is the amount of lean body mass (bone, muscle, organs and body fluids) compared with the amount of body fat.
• BMI = Body Mass Index

  It is an indirect measure of body composition

  based on height and weight.