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  • Why How 2 Exercise

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    This document provides an introduction to physical fitness, including definitions, benefits of exercise, and guidelines. It defines physical activity and exercise, noting exercise is planned activity to improve fitness. The document outlines the skeletal and muscular systems, components of physical fitness like cardiovascular health and flexibility, and fitness for health and skills. It provides information on calculating body mass index and exercise principles such as overload and specificity. Guidelines are given for calculating target heart rate during exercise and proper warm-up, workout, and cool-down routines.

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    This document provides an introduction to physical fitness, including definitions, benefits of exercise, and guidelines. It defines physical activity and exercise, noting exercise is planned activity to improve fitness. The document outlines the skeletal and muscular systems, components of physical fitness like cardiovascular health and flexibility, and fitness for health and skills. It provides information on calculating body mass index and exercise principles such as overload and specificity. Guidelines are given for calculating target heart rate during exercise and proper warm-up, workout, and cool-down routines.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PPTX, PDF, TXT or read online from Scribd
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    3 views14 pages

    Why How 2 Exercise

    Uploaded by

    syazmina1653
    This document provides an introduction to physical fitness, including definitions, benefits of exercise, and guidelines. It defines physical activity and exercise, noting exercise is planned activity to improve fitness. The document outlines the skeletal and muscular systems, components of physical fitness like cardiovascular health and flexibility, and fitness for health and skills. It provides information on calculating body mass index and exercise principles such as overload and specificity. Guidelines are given for calculating target heart rate during exercise and proper warm-up, workout, and cool-down routines.

    Copyright:

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    Download as PPTX, PDF, TXT or read online from Scribd
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    of 14

    INTRODUCTION TO PHYSICAL FITNESS

    WHY AND HOW TO EXERCISE?

    WHY EXERCISE?

    Exercise: 7 benefits of regular physical activity


    Strengthen your cardiovascular and respiratory systems. Keep bones and muscles strong Manage your weight Prevent and manage diabetes Ease depression and manage pain and stress Reduce your risk of certain types of cancer Sleep better

    Exercise for health and a longer life..


    2

    DEFINITION
    Physical activity is defined as any form of muscular activity which results in the expenditure of energy proportional to muscular work, and is related to physical fitness. Exercise represents a subset of physical activity that is planned, with a goal of improving or maintaining fitness.

    SKELETON

    206 bones in a human body

    MUSCLES

    630 muscles in a human body


    5

    PHYSICAL ACTIVITY (FITNESS)


    SOCIAL FITNESS PSYCHOLOGICAL FITNESS PHYSICAL FITNESS HEALTH MOTOR EMOTIONAL FITNESS PERFORMANC E SPIRITUAL FITNESS

    FITNESS FOR HEALTH


    Body Composition Cardiovascular Fitness Flexibility Muscle Endurance Strength

    FITNESS FOR SKILL (MOTOR)


    Agility Balance Coordination Power Reaction Time Speed

    BODY MASS INDEX (BMI)


    BMI = Weight (kg) Height2 (m2) Eg: = 65 (1.67 X 1.67)
    Underweight Normal Overweight

    65 = 23.30 2.7889
    <18.5 18.9 24.9 25.0 29.9

    Obesity
    Extremely Obese

    30.0 39.9
    >40
    9

    PRINCIPLE OF EXERCISE
    Over Load FITT Concept - F = Frequency (>3 times/week) - I = Intensity (Follow E.P.R) - T = Time (>30 mins/session) - T = Type (Oxigen, major muscle, LSD) Progression

    Easy Difficult Light Heavy Little More


    10

    EXERCISE PULSE RATE


    Maximum Pulse Rate (M.P.R) = 220 age = 220 21 (example) = 199 = 1 minute of heart beat after waking up = 67+70+68+69+69+67+66 / 7 days = 68 = R.P.R. + 75%(M.P.R. R.P.R.) = 68 + 75%(199 68) = 68 + 0.75 (131) = 68 + 98.25 = 166.25
    11

    Resting Pulse Rate (R.P.R) Exercise Pulse Rate (E.P.R)

    PRINCIPLE OF EXERCISE
    Specificity Main purpose of the work-out Reversibility Stop Back to Zero.. Variation Balance muscle work-out

    12

    HOW TO EXERCISE
    1. Warm up + Dynamic stretching 2. Aerobic workout (Example: jogging, brisk walking, swimming or aerobic dancing) 3. Cooling Down + Static stretching

    13

    THANK YOU
    FITNESS FOR HEALTH Mastura Johar 012-3850311 mastura@uniten.edu.my

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