Access to health

Improving health through Exercise

presented by
ARUN STEPHEN

Objectives
Distinguish among physical activities for health, for fitness, 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 fitness injuries. Summarize the key components of a personal fitness program.

Physical Fitness, Activity, and Exercise

Physical activity is any bodily movement that is produced by the contraction of skeletal muscles and that substantially increases energy expenditure. Exercise is planned, structured, and repetitive bodily movement done to improve or maintain one or more components of physical fitness, such as endurance, flexibility, or strength. Physical fitness is the ability to perform regular moderate to vigorous levels of physical activity without excessive fatigue.

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

Aerobic Fitness Program

Frequency: Vigorous exercise should be performed at least three times per week.
Intensity: Use your target heart rate or the rating of perceived 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 for 30 minutes

Improving Muscular Strength and Endurance

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 exert force repeatedly without fatiguing.

Principles of Strength Development

Overload Specificity Variation Reversibility

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 a gradual and controlled manner

Ballistic stretching is repeated bouncing motions, which carry a high risk of injury and are not recommended.

Stretching Exercises to Improve Flexibility

Yoga, Tai Chi, and Pilates

Yoga blends mental and physical aspects of exercise; it promotes balance, coordination, flexibility, and mental focus.
Tai chi is a Chinese form of yoga; it is designed to increase range of motion while reducing muscular tension. Pilates combines stretching with movement against resistance.

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

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 and exercising. Light snack may help before workout

Stay hydrated.

Preventing Injuries

Appropriate footwear
Fit Function

Appropriate protective equipment

Wear goggles to prevent eye injuries
Wear a helmet while bicycle riding, skate boarding, and such

Cramps

Prevention of heat cramps

Be sure to properly warm up muscles before exercising. Massage, stretching, putting pressure on muscle, and deep breathing are useful remedies.

Drink plenty of fluids, especially a sports drink to prevent hypernatremia.

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 take many years to show, therefore it is very important we eat healthily and exercise regularly now.