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Access to health

Improving health throughExercise

presented by

ARUN STEPHEN

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Objectives

Distinguish among physical activities for health, forfitness, and for performance.

Describe the benefits of regular physical activity,including improvements in physical health, mental health

& stress management.

Explain the components of an aerobic exercise program,strength-training program, and a stretching program.

Summarize ways to prevent and treat common fitnessinjuries.

Summarize the key components of a personal fitnessprogram.

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Physical Fitness, Activity, andExercise

Physical activity is any bodily movement that isproduced by the contraction of skeletal muscles and thatsubstantially increases energy expenditure.

Exercise is planned, structured, and repetitive bodilymovement done to improve or maintain one or morecomponents of physical fitness, such as endurance,flexibility, or strength.

Physical fitness is the ability to perform regular

moderate to vigorous levels of physical activity withoutexcessive fatigue.

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Benefits of Regular Physical Activity

We will feel healthier

Our heart will be stronger

Improved bone mass

Improved weight control

Prevention of diabetes

Improved immunity

Improved mental health and stress management

We will be more alert and ready to work.

Our muscles will be stronger

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Aerobic Fitness Program

Frequency: Vigorous exercise should be performed at leastthree times per week.

Intensity: Use your target heart rate or the rating ofperceived exertion scale.

Target heart rate, lower = (220 age) 0.50

Target heart rate, upper = (220 age) 0.70

Duration: vigorous activities for 20 minutes; moderate for30 minutes

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Improving Muscular Strength andEndurance

Muscular strength is the amount of force a muscle is

capable of exerting. One repetition maximum (1 RM) is the maximum amount of

weight you can move at one time.

Muscular endurance is the ability of a muscle to exertforce repeatedly without fatiguing.

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Principles of Strength

Development

Overload

Specificity

Variation

Reversibility

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Stretching Exercises and Well-Being

Flexibility is a measure of the range of motion of a joint.

Static stretching

Slow, gradual stretching of muscles and tendons,and holding them at a point

Dynamic stretching

Under a trainers supervision, moving parts of your body in agradual and controlled manner

Ballistic stretching is repeated bouncing motions, which

carry a high risk of injury and are not recommended.

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Stretching Exercises to ImproveFlexibility

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Yoga, Tai Chi, and Pilates

Yoga blends mental and physical aspects of exercise; itpromotes balance, coordination, flexibility, and mentalfocus.

Tai chi is a Chinese form of yoga; it is designed toincrease range of motion while reducing musculartension.

Pilates combines stretching with movement against

resistance.

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Creating Your Own Fitness

Program Overcoming common obstacles to exercise

Identifying your fitness goals

Choose activities that you like

Designing your program

Fitness program components

Warming up and stretching

Resistance training

Cardiorespiratory training

Cooling down and stretching

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Nutrition and Exercise

What to eat?

Carbohydrates: chief source of fuel

Protein: muscle repair and growth

Fats: additional fuel source for muscles

When to eat?

Allow 3 to 4 hours between eating a large meal andexercising.

Light snack may help before workout

Stay hydrated.

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Preventing Injuries

Appropriate footwear

Fit

Function

Appropriate protective equipment

Wear goggles to prevent eye injuries

Wear a helmet while bicycle riding, skate boarding, andsuch

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Cramps

Prevention of heat cramps

Be sure to properly warm up muscles before exercising.

Massage, stretching, putting pressure on muscle, and deepbreathing are useful remedies.

Drink plenty of fluids, especially a sports drink to preventhypernatremia.

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What things help us to stay healthy?

Many health problems associated with the digestive

system are a result of a poor diet.

The effects of poor eating and little exercise may takemany years to show, therefore it is very important weeat healthily and exercise regularly now.