Fitness Components:
1. Agility – The ability to stop, start, and change directions quickly (example: netball)
2. Balance – Controlling body positions while standing still or moving (example: gymnastics)
3. Body Composition – The ratio of muscle to fat in the body. Body Composition can be measured by skinfold callipers, bioelectric impedance, and hydrostatic weighing.
4. Cardiovascular Endurance – Engaging in physical activity for long periods of time (example: a cross-country runner or marathon runner)
5. Coordination – Making movements work together smoothly (example: synchronised swimming)
6. Flexibility – Moving joints through a wide range of motion (example: yoga)
7. Muscular Endurance – Using muscles repetitively without fatiguing (example: long-distance cycling or using a rowing machine)
8. Muscular Strength – Produces force using muscles (example: baseball)
9. Power – The ability to use muscle strength quickly (example: weightlifting)
10. Reaction Time – How quickly an individual responds to a stimulus (example: tennis)
11. Speed – Performing a movement of covering a distance in a short period of time (example: sprinting)
The FITT Principle:
The FITT principle allows each individual to design their exercise programme to suit them. Overload and progression are two training principles. Overload refers to the amount of resistance that is placed on the body, more than it is used to, in order to increase fitness. Progression is the way that people should increase the load. It should be a gradual increase in either frequency, intensity or time, or it could be a combination of these three.
The FITT principle describes how to safely apply the principles of overload and progression. The acronym FITT stands for: Frequency, Inte...
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...h intensity increases the risk of injury. Rests should be taken in-between workouts.
• Know what you weigh. Being overweight or underweight is not healthy. Consult a doctor or reputable weight chart that indicates ideal weight for age and body type.
• Get plenty of sleep. Studies show that people who are sleepless weight more.
• Alcohol should be avoided as it is a form of ‘hidden carbs’.
Fitness Goals:
It is recommended that teens get 1 hour of exercise every day of the week. Many teens drop out of physical activity. By making exercise exciting and interesting, teens can reap health benefits from any activity they enjoy such as skateboarding, yoga, swimming or dancing. Weight training under supervision can improve strength and prevent injuries. By doing everyday routines, physical exercise can be factored in. these may include walking to school or doing chores.
Trans theoretical Model is a health model that focuses on the individual who is ready to create new healthier habits. The theory has been widely used by the health professional to treat health behaviors such as smoking cessation, eating disorder, and physical activity. According to the process of change, an individual who received appropriate intervention is most likely to become successful. There are five stages including contemplation, contemplation, preparation, action, maintenance, and termination. Pre-contemplation is where the individual has no intention to change a health behavior. Contemplation occurs if the individual thinks about moving forward, but does not exactly know where to begin. A preparation occurs where the individual who
The progressive overload principle is exemplified in strength training, which is necessary to improve the performance of a 100m sprinter.
Body composition is the true definition of an individual’s weight status. Scale weight alone does not necessarily mean that an individual is lean or fat compared to another individual. Lean mass (muscle) actually weighs more than fat tissue; therefore an individual with large amounts of lean mass will have an "elevated" scale weight while they are not over fat (Expert123, 2009). If an individual focus on losing weight and keep it off while at the same time trying to increase lean mass (muscle) it a much better way to lose weight and keep it off and the only way you can do it correctly is threw body composition analysis.
Controlled increases in physical stress through progressive resistive exercise cause muscle fibers to hypertrophy and become capable of generating greater force.3 Early emphasis is on restoring joint range of motion and muscle flexibility, however, resistive exercises are not delayed. The initial emphasis of muscle loading should be on endurance, accomplished with lower loads and higher repetitions. Progressive resistive exercises are initiated at the available range and progressed to new positions as wrist range of motion returns in all planes. Both the overload principle and the SAID Principle (Specific Adaptation to Imposed Demands) are important considerations in therapeutic exercise dosing.1,3,11 Within pain tolerance, dosing progressive resistive exercises that maintain a therapeutic stress level will encourage muscle tissue hypertrophy. Finding activities that produce the correct force and repetition, without injury, is the goal of the remobilization period. Starting with low force, moderate to high repetitions, and encouraging therapeutic rest following induced stress is important to both the overload principle and the SAID Principle. Additionally, it is important to prevent dosing resistive exercises that exceed optimal stress, which may result in injury. The patient’s response to therapeutic exercise should be assessed during, immediately following,
body - but what actually constitutes exercise? Exercise can be dissected into two major categories, aerobic exercise and anaerobic exercise. Aerobic exercise is usually a lower intensity, longer endurance form of energy usage that raises the respiratory and pulse rate of the individual. The major physiological classification of this type of exercise is that it accesses the aerobic energy generation process - loosely meaning that your cells need and use more oxygen during this type of exercise (1). Anaerobic exercise is a type of activity that is usually short lived and in high intensity, such as weight lifting or short sprinting. This type of activity does not require your body’s cells to take up increased amounts of oxygen. Anaerobic exertion must use a very fast fuel source like the phosphates creatinine phosphate and adenosine triphosphate as well as anaerobic glycolysis (2). If the individual continues to work past the means of anaerobic exercise, the body will begin to use aerobic pathways for energy production like the citric acid cycle and oxidative phosphorylation, which require much higher quantities of oxygen (1).
In America alone, only about 51% of Americans exercise 3 or more times a week, and 18% exercise only 1 to 2 times a week (Shy). 30% of American sadly doesn’t do any type of extracurricular activity or exercise at all (Blackburn). For the people who don’t exercise, try to because you can really only benefit from it. The one’s that already do know the health benefits for exercising. Aside from just exercising, one activity or activities you could do is weight lifting/strength training. Most people don’t think about this but strength training is actually a big key for exercise.
The denotative meaning of physical fitness is “the ability of the body to carry out daily physical activities without getting out of breath, sore, or overly tired” (Lesson 16). Physical fitness can be achieved by first devising a fitness program. In order to do so the resting heart rate (RHR) and target heart rate (THR) must first be determined.
The article also defines and discusses over-reaching, which is “training hard with adequate rest.” I have never heard this term and believe that it is the article dating itself. The term over-reaching may be comparable to the lecture term excessive training.
The Body Mass Index (BMI) is a measurement tool that compares your height to your weight and gives you an indication of whether you are overweight, underweight or at a normal weight for your height.
Information When you think of a person who is physically fit you probably think of a sprinter, gymnast, weightlifter, football player, or basketball player. There is so much to physical fitness besides being one of those people. For decades, physiologist and fitness organizations have tried to come up with an answer and here it is. “Physical fitness- a measure of the body’s ability to function efficiently and effectively in work and leisure activities, resist hypokinetic disease (diseases from sedentary lifestyles), and to meet emergency situations .” Sometimes they add to the definition stating it is the ability to transmit genes to the next generation. Now, this is the short answer for what physical fitness it is much longer is and detailed
There are different ways to determine your body composition and the risks that they involve. In this lab, body measurements are taken to find the body percent fat, waist-to-hip ratio, body mass index (BMI), and basal metabolic rate (BMR). Skin folds for the chest, abdomen, and thigh were taken for males, and triceps, iliac crest, and thigh for females. Age, height, and weight for each person were recorded as well as the waist and hip circumference.
According to Mosbey's Medical, Nursing, & Allied Health Dictionary, Body Composition is defined as the relative proportions of protein, fat, water, and mineral components in the body. It varies as a result of differences in body density and degree of obesity. Basically body composition describes the percentages of fat, bone, and muscle in a persons body. The percentages of body fat a person has determines their overall health and fitness when compared to factors like age, weight, and sex. Body composition also contributes to a persons overall appearance. A healthy male should have about12 to 18 percent of fat. Females should have around 14 to 20 percent. Any thing over or under these percentages would be considered unhealthy.The term's weight and fat are usually used in the same context when discussing physical fitness. Under certain circumstances, being overweight doesn't mean that a person is unhealthy. A person could be in good physical shape but considered overweight because they have excess muscle. People with a lot of muscle mass usually have body weight, which is disproportional to their height. Having a high percentage of fat is unhealthy because it can cause heart disease, high blood pressure, and diabetes.It is important to know your body fat percentage because it can help you put together a realistic exercise program with goals that are attainable. A good exercise program incorporates both aerobic exercises, which burn fat and anaerobic exercises, which build muscle. It is healthier to turn fat into muscle instead of just trying to loose weight without thinking about gaining strength. The best way for a person to change his or her body composition is to improve their fitness levels. Fitness has different meanings to different people. Some people define fitness as having a small waistline. Other people may feel that fitness is the ability to bench-press their body weight ten times.
Dietetic practice in weight management is complex and challenging. Assessment of weight and health should guide weight management goals and outcomes. The weight and dieting history should include age of onset of weight problems, number and types of diets, exercise history, possible triggers to weight gains and losses, and an appropriate range of weight change. The Body Mass Index (BMI) is considered the standard measurement for weight status. The BMI is estimated by weight (kg) divided by height (m2). A BMI of 25 – 29 is considered overweight and some weight loss is recommended. There is debate surrounding how much weight loss should be attained.
Exercise will help to control your weight. It will also reduce the risk of cancer and diabetes. Experts recommends children and teens to get at least an hour of exercise everyday. Adults should exercise for two hours and thirty minutes weekly. Exercise does not only mean, go to the gym and work out on treadmills and such. Taking your dog for a walk, gardening, and everyday chores are considered exercise too. Daily exercise can relieve some stress because it can stimulate brain chemicals leaving you to feel more relaxed and happy. It can also boost up your self esteem and confidence because if you’re working out, your appearance would most likely improve. Another great reason for exercising is that it will boost your energy, and you will have more energy because of all the muscle you built up.
Involves labour – because physical activity, involves hard work, physical body movement and stress on body