Physical Activity and
Exercise
Physical Activity
It
involves any bodily movement
caused by muscular contractions that
result in the expenditure of energy.
Exercise
A
plan program of physical activities
usually designed to improve physical
fitness with the purpose of increasing
physical fitness level.
Physical Fitness
A
condition that allows the body to
effectively cope with the demands of
daily activities and still has the energy
to enjoy other active leisure activities.
Health Related Components of Fitness
These
components are important in
preventing injuries and non
communicable diseases such as heart
disease and cancer.
Aerobic Capacity
The
ability of the heart lungs, and
blood vessels to supply oxygen and
nutrients to the working muscles
efficiently in order to sustain prolonged
rhythmical exercise.
Muscular Strenght
The
ability of the muscle to generate
the greatest force.
Muscular Endurance
The
ability of the muscle to resist
fatigue when performing multiple
repetition of a submaximal load.
Flexibility
The
ability to move a joint with out
pain over its entire range of motion.
Body Composition
It
refers to the total make up of the
body using the concept of two
component model.
Exercises that can be performed to
derive health benefits
Aerobic exercises
It
involve large muscle group that
perform rhythmic and continuous
movement for a prolonged period of
time in order to improve aerobic
capacity.
Resistance Exercise
Require
the muscle to contact against an
external load.(barbell) in order to
improve muscular strength , muscular
endurance and bone strength
.
Stretching Exercise
It
increase the elasticity of muscles and
tendons surrounding the joint in order
to improve flexibility.
Principles
of Exercise Training
Principle of Overload
The
body must work harder than what
it is used to in order for it to adopt.
Principle of Progression
The
body should experience a
gradual increase in work load .
Principles of Specificity
The
body will adapt specifically to the
workload it experienced.
Principles of Individuality
No
two persons are the same and their
rate of adaptation to the same work load
differs
.
Principles of Reversibility
Stating
the principles of dis use.