Physical Fitness and Exercise: Components, Benefits, and Types | Summaries Physical Activity and Sport Sciences

Lesson 1: PHYSICAL FITNNES AND WELLNESS

Exercise keeps weight under control, improves posture and physical appearance. Strong bones, better

immunity, low frequency of any disease occurrence are the indicators of fitness.

Physically fit individual has alertness, concentration and positive thought about life.

Regular exercise is a strength booster, relieves tension and controls emotion swings of an individual.

Physical Fitness refers to your body systems capacity to function effectively together to allow you to be healthy

and perform daily living activities.

Wellness is the act of consistently practicing healthy habits to achieve better physical and mental health

results, so you prosper while living, rather than just living.

According to The World Health Organization, wellness is"... state of complete physical, mental, and social well-

being, and not merely the absence of disease or infirmity"

8 DIMENTION OF WELLNESS

1. EMOTIONAL: This dimension is about understanding your feelings, coping with problems and stress effectively.

2. ENVIRONMENTAL: This dimension helps us to live in harmony with our surroundings by doing something to

preserve it.

3. FINANCIAL: This relates to the process of learning how to handle your finances effectively.

4. INTELLECTUAL: This involves keeping an open mind as you come across new ideas and improving your

knowledge further.

5. OCCUPATIONAL: This dimension of wellness encourages personal fulfillment and enrichment of one's life

through work.

6. PHYSICAL: This relates to keeping a safe body and finding treatment when appropriate.

7. SPIRITUAL: This helps you to develop a set of spiritual values that will help you achieve purpose and meaning.

8. SOCIAL: This refers to the relationships we have and how we interact with others.

11 COMPONENTS OF FITNESS

Health –related fitness standards are the lowest fitness requirements for keeping good health, reducing the

risk of chronic illnesses, and decreasing muscular-skeletal injuries.

1. BODY COMPOSITION: The fat and nonfat components of the human body, which important in assessing

recommended body weight.

2. FLEXIBILITY: The ability of a joint to move freely through its full range of motion.

3. CARDIORESPIRATORY ENDURANCE: The lungs, heart, and blood vessels capacity to supply the cells with enough

quantity of oxygen to meet the demands of sustained physical exercise.

4. MUSCULAR STRENGTH: The ability of a muscle to exert maximum force against resistance.

5. MUSCULAR ENDURANCE: The capacity of the muscle to exercise force continuously over time.

Motor-skill-related fitness are fitness programs that are used to improve athletic ability. Skill- related fitness

components consist of:

6. AGILITY: The capacity to rapidly and efficiently move and change the body's direction and position while under

control.

7. BALANCE: The power to stand upright or remain in control of body movements, whether stable or moving.

8. COORDINATION: The ability to effectively and efficiently control two or more body parts.

9. POWER: The capacity to apply full power in as short a time as possible.

10. REACTION TIME: The ability to respond rapidly to stimuli.

11. SPEED: The capacity to move rapidly across the ground or grab or throw the legs and arms instantly.

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Lesson 1: PHYSICAL FITNNES AND WELLNESS

Exercise keeps weight under control, improves posture and physical appearance. Strong bones, better

immunity, low frequency of any disease occurrence are the indicators of fitness.

Physically fit individual has alertness, concentration and positive thought about life.

Regular exercise is a strength booster, relieves tension and controls emotion swings of an individual.

Physical Fitness refers to your body systems capacity to function effectively together to allow you to be healthy

and perform daily living activities.

Wellness is the act of consistently practicing healthy habits to achieve better physical and mental health

results, so you prosper while living, rather than just living.

 According to The World Health Organization , wellness is"... state of complete physical, mental, and social well- being, and not merely the absence of disease or infirmity"

8 DIMENTION OF WELLNESS

EMOTIONAL : This dimension is about understanding your feelings, coping with problems and stress effectively.
ENVIRONMENTAL : This dimension helps us to live in harmony with our surroundings by doing something to preserve it.
FINANCIAL : This relates to the process of learning how to handle your finances effectively.
INTELLECTUAL : This involves keeping an open mind as you come across new ideas and improving your knowledge further.
OCCUPATIONAL : This dimension of wellness encourages personal fulfillment and enrichment of one's life through work.
PHYSICAL : This relates to keeping a safe body and finding treatment when appropriate.
SPIRITUAL : This helps you to develop a set of spiritual values that will help you achieve purpose and meaning.
SOCIAL : This refers to the relationships we have and how we interact with others.

11 COMPONENTS OF FITNESS

Health –related fitness standards are the lowest fitness requirements for keeping good health, reducing the

risk of chronic illnesses, and decreasing muscular-skeletal injuries.

BODY COMPOSITION: The fat and nonfat components of the human body, which important in assessing recommended body weight.
FLEXIBILITY : The ability of a joint to move freely through its full range of motion.
CARDIORESPIRATORY ENDURANCE : The lungs, heart, and blood vessels capacity to supply the cells with enough quantity of oxygen to meet the demands of sustained physical exercise.
MUSCULAR STRENGTH : The ability of a muscle to exert maximum force against resistance.
MUSCULAR ENDURANCE : The capacity of the muscle to exercise force continuously over time.

Motor-skill-related fitness are fitness programs that are used to improve athletic ability. Skill- related fitness

components consist of:

AGILITY: The capacity to rapidly and efficiently move and change the body's 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 apply full power in as short a time as possible.
REACTION TIME: The ability to respond rapidly to stimuli.
SPEED : The capacity to move rapidly across the ground or grab or throw the legs and arms instantly.

PHYSICAL ACTIVITY AND PHYSICAL EXERCISE

Physical Activity Scientific studies conducted over the past two decades have shown that regular physical activity provide health benefits.  Physical activity : any kind of voluntary body movement that a person does over a given period of time.  Physical exercise : Physical activity that is planned, organized and repeated to improve fitness.  Sport : Exercising governed by rules that combines physical activity and other characteristics of the person.  Health : State of complete physical, mental and social well-being and not merely the absence of disease or infirmity (WHO).  Physical fitness : The ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies. Healthy Physical Activity- Healthy physical activity will depend on the condition and age of each person but can be defined as the physical activity of moderate intensity that is done daily for at least 30 minutes. How do I know the intensity of my physical activity? Mild intensity (walking)  I have a feeling of warmth  My breathing and my heart rate increase Moderate intensity (dancing, swimming, cycling)  The feeling of warmth increases and sweating begins  Breathing rate and pulse increase, but still allow us to talk Benefits of Physical Activity Physical activity contributes to the high integral development of the person Anatomical benefits:  PA strengthens bones and muscles  PA helps to avoid obesity  PA reduces the risk of cardiovascular disease, diabetes, etc. Social benefits:  PA reassures autonomy and integration  PA encourages sociability Key health-related components of fitness Cardiorespiratory endurance is the ability of the body to perform prolonged, large- muscle, dynamic exercise at moderate to high levels of intensity. The heart and lungs must carry enough oxygenated blood to the muscles then recover.  This activity should be enjoyable and easy to perform  We will start with mild effort and we will increase it  If the activity involves much endurance, we should first consult a doctor Muscle strength and endurance - The muscle must be capable of generating or maintaining tension contraction for a prolonged period of time. The activities of muscular strength and endurance can be:  With your own body weight (jumping rope, climbing, running, etc.)  With the weight of another person (Rope-pulling, truck, etc.)  With objects (ball, rowing, weighs, etc.) Psychological benefits:  PA increases self-esteem  PA provides well-being  PA reduces stress, anxiety and sedentary lifestyle  PA improves mood Vigorous intensity (jogging and playing sports at an advanced level)  Strong feeling of warmth  Breath starts to short  High pulse Maximum effort (sprinting and high-level sports)  Very strong feeling of warmth and intense perspiration  Shortness of breath and very high pulse

BIOMECHANICS AND BODY MOVEMENTS

Biomechanics is the study and science of how biological organisms’ systems and structures react to external forces and stimuli. Biomechanics is the science of movement of a living body including how muscles, bones, and ligaments work together to produce movement.  Biomechanics is part of the larger field in kinesiology, specially focusing on the mechanics of the movement. (Rogers, 2019) ELEMENTS OF BIOMECHANICS

MOTION : The movement of the body or an object across space. Speed and acceleration are major elements of motion.
FORCE : this is the push or pull that causes a person or an object to accelerate, decelerate, stop nor changer direction.
MOMENTUM : This is the product of weight and its velocity when is moved.
LEVERS : Our arms and legs act as levers; there are three parts to a lever – the resistance arm, the fulcrum and the axis of rotation.
BALANCE : It is about being stable. An important principle of balance is the alignment of the body’s center of gravity over the base of support. Having a good balance is important of many sporting and exercise activities. PRINCIPLES USE IN BIOMECHANICS  DYNAMICS : The study of moving system that undergo acceleration and deceleration.  KINEMATICS : The study of motion patterns described the effect of force on assistant, including liner and angular variations in velocity through time, position, displacement, speed and acceleration.  KINETICS : The study of what generates motion and the forces  and duration at, work.  STATICS : The study of system at equilibrium, whether at rest or moving at a constant velocity Fundamental body movements are the foundations for physical activities such as games, sports, and recreational activities. They are a specific collection of skills that involve various body parts but should NOT be confused with sporting abilities. Fundamental movement scales are particular set of skills that require the used different body parts, such as feet, legs, shoulders, body, head, arms, and hands. They are the foundation for more advanced and specialized skills that learners will need to participate in various games, sports, and leisure activities during their lives. Fundamental movement skills can be categorized into three groups:
Body management skills which involve balancing, maintaining equilibrium and postural control of the body in stillness and in motion such as rolling, stopping stretching, twisting, landing, climbing and turning;
Locomotor skills which involve transporting the body in any direction from one point to another such as walking, running, jumping, hopping, galloping, marching and skipping;
Object control skills require controlling implements and objects such as balls, hoops, bats, and ribbons That involve the use of body parts, such as hands and feet. Movement Principles Movement principles provide a solid foundation for physical activities in any environment, with or without any equipment. Some movement principles include:
BALANCE : The capacity to sustain the body’s line of gravity within the support base with minimal postural sway.
CENTERING : Your human body’s care, where all body movements emanate and hold you as you move together.
CENTER OF GRAVITY : The balance point or that point where all the body’s weight is distributed equally across all sides.

POSTURE : The body’s presumed position either with support during muscle activity or a coordinate action by a group of muscles working to maintain stability.
GESTURE The use of the body to convey emotions and ideas through movement patterns as expensive instrument.
RHYTHM : The pattern and emphasis of beats.
BREATHING : The use of inhalation and exhalation to give fluidity and harmony to a person’s movement. TYPES OF FUNDAMENTAL BODY MOVEMENTS LOCOMOTOR MOVEMENTS Refers to body movements that move the body from once place to another. They cause the body to travel.  Walking  Running  Jumping  Hop NON-LOCOMOTOR MOVEMENTS Movements are also sometimes called axial movements. They are movements of certain body parts, or even the whole body, without causing the body to travel.  Curve or Bend  Lift or Raise  Twisting and Contort  Leaping  Skipping  Gallop  Swing  Turn or Rotate  Arm Circling

Physical Fitness and Exercise: Components, Benefits, and Types, Summaries of Physical Activity and Sport Sciences

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Download Physical Fitness and Exercise: Components, Benefits, and Types and more Summaries Physical Activity and Sport Sciences in PDF only on Docsity!

Lesson 1: PHYSICAL FITNNES AND WELLNESS

Exercise keeps weight under control, improves posture and physical appearance. Strong bones, better

immunity, low frequency of any disease occurrence are the indicators of fitness.

Physically fit individual has alertness, concentration and positive thought about life.

Regular exercise is a strength booster, relieves tension and controls emotion swings of an individual.

Physical Fitness refers to your body systems capacity to function effectively together to allow you to be healthy

and perform daily living activities.

Wellness is the act of consistently practicing healthy habits to achieve better physical and mental health

results, so you prosper while living, rather than just living.

8 DIMENTION OF WELLNESS

11 COMPONENTS OF FITNESS

Health –related fitness standards are the lowest fitness requirements for keeping good health, reducing the

risk of chronic illnesses, and decreasing muscular-skeletal injuries.

Motor-skill-related fitness are fitness programs that are used to improve athletic ability. Skill- related fitness

components consist of:

PHYSICAL ACTIVITY AND PHYSICAL EXERCISE

BIOMECHANICS AND BODY MOVEMENTS