Kamane Adel

Students
Wellbeing
through
sports
Sports health
benefits .
 What is exercise
 Exercise definition
 Exercise involves engaging in physical
activity and increasing the heart rate
beyond resting level. Exercises are
divided into two broad categories
• Aerobic exercises
• Anaerobic exercises
 Aerobics Exercise
 What is aerobic exercise?
 Aerobic exercise refers to the type of repetitive, structured physical activity
that requires the body’s metabolic system to use oxygen to produce energy

 Types of aerobic exercise

 Swimming.
 Cycling.
 Using an elliptical trainer.
 Walking and running
 Rowing
 Aerobic capacity
 The aerobic capacity is the ability of the
heart and lungs to provide the body with
oxygen for exercise. This is important in
many sport in order for the cardiovascular
system to continuously provide the muscle
with adequate levels of oxygen.
 Aerobic exercises benefits

 Improves cardiovascular health

 Lowers blood pressure
 Helps regulate blood sugar
 Reduces asthma symptoms
 Reduces chronic pain
 Aids sleep (improve mental health : Improves brain power and mood
 Regulates weight
 Strengthens immune system
 Safe for most people
 Affordable and accessible
 Risks of aerobic exercise
 Lowers blood pressure
 Skipping a warm-up can worsen arthritis
 Doing cardiovascular training for very a long period of time could
damage cardiovascular system by simply putting too much stress and
strain on it
 If an athlete chronically overloads the muscular chambers of the heart
with blood during excessive endurance exercise, some of these
chambers and other parts of the heart may become partially scarred
over. This scarring of the heart actually may lead to irregular heartbeats
(arrhythmias) of the heart.
 Arrhtytmias can lead to heart attack
 Risk of overdoing it for newbies
 Risks Reduction
 Think of exercise as being similar to a drug. If you follow your doctor's guidelines and
take a moderate amount of the drug, it has few side effects and lots of beneficial
effects. But if you take too much of the drug over a long period of time, then your
body will suffer.
 The benefits of regular moderate exercise overweight the risk, but if you overdo it and
overdo it for a long period of time you risk to damage your heart and major blood
vessels
 That said, for most people with no underlying cardiovascular problems, even
strenuous exercise can yield great benefits compared to not exercising at all. In the
long run and in otherwise healthy people, the risks of developing serious
cardiovascular problems as a result of prolonged strenuous cardiovascular endurance
training appear to be minimal compared to the risks of developing similar problems
due to inactivity.
 If your doctor tells you that you have no underlying heart problems, then keep
exercising!
 We will explain the guidelines can help you benefit from cardiovascular exercise
 The general guidelines for
cardio frequency
 For general health - 30 minutes a day of moderately-intense cardio,
performed over 5 days a week, or vigorously-intense cardiovascular
activity for 20 minutes a day, spread across 3 days a week. You can also
do a mixture which will work different energy systems, as well as allow
your body something different so you don't burn out.Types of aerobic
exercise
 For weight loss purposes and/or to avoid regaining weight - 300
minutes or more of moderate-intensity activity a week is advised for
optimal results.
 To maintain a healthy body weight - Anywhere between 150 to 300
minutes of moderate-intensity activity a week is what is best
recommended.
 Anaerobic exercise
 These exercises are high-intensity activities that should last no longer than
around 2 minutes. Anaerobic exercise is a type of exercise that breaks
down glucose in the body without using oxygen Anaerobic exercises
include:
 Adenosine triphosphate (ATP): Adenosine triphosphate (ATP) is the
biochemical way to store and use energy.

 ATP is the most abundant energy-carrying molecule in your body. It

harnesses the chemical energy found in food molecules and then releases it
to fuel the work in the cell
 Weightlifting, sprinting, intensive and fast skipping with a rope,interval
training, any rapid burst of intense activity, Calisthenics
 Anaerobic exercises benefits

 Aerobic exercise provides the following benefits:

 Increases bone strength and density.
 Promotes weight maintenance. ...
 Increases power. ...
 Boosts metabolism. ...
 Increases lactic threshold.
 Reduces risk of disease. ...
 Protects joints.
 Burns Fats
 Principles of exercise traing
to improve physical fitness
 Overload principle : a basic principle of physical conditioning that
states in order to improve physical fitness , the body or specific muscles
must be stressed:
 Principle of progression : a principles that states the overload should be
increased gradually : 10 % rule
 Maintenance program : Train to sustain a desired level of physical
fitness
 Principles of specifity : The effects of exercise training is specific for
those muscles involved in the activity
 How does an inactive
lifestyle affect your body?
 What Can Happen To Your Body If You Don't Exercise?
 You burn fewer calories. This makes you more likely to gain weight.
 You may lose muscle strength and endurance, because you are not
using your muscles as much
 Your bones may get weaker and lose some mineral content
 Your metabolism may be affected, and your body may have more
trouble breaking down fats and sugars
 Your immune system may not work as well
 You may have poorer blood circulation
 Your body may have more inflammation
 You may develop a hormonal imbalance
 Risk for not exercising

 What Can Happen To Your Body If You Don't Exercise?

 You may find it hard to get a good night's sleep.
 You may develop high blood pressure.
 You'll likely develop heart disease.
 Your memory may fail more easily.
 Your blood sugar will get out of control.
 You may increase your risk for certain cancers.
 Your knees and shoulders may hurt.
 Your HDL "good" cholesterol will go down.
 You may become depressed.
 You'll likely gain weight.
 Overcoming obstacles for not exercising

 There are steps you can take to make exercise less intimidating and painful and more fun and
instinctive.
 Ditch the all-or-nothing attitude.
 Be kind to yourself.
 Check your expectations
 Study or work life balance .
 Excuses for not exercising
 Hating exercise

 Health is not good enough

 Lack of time & Too busy

 Too tired

 Exercise is too painful

 I am not an athlete
 How much exercise do I
need to stay healthy
 For most healthy adults, these exercise guideline are recommended:
 Aerobics : Get at least 150 minutes of moderate aerobic activity or
75 minutes of vigorous aerobic activity a week, or a combination of
moderate and vigorous activity
 Strength training. Do strength training exercises for all major
muscle groups at least two times a week.
 How hard do I need to exercise
 Whether an activity is low, moderate, or vigorous intensity varies according
to your personal fitness level. As a general guideline, though:
 Low-intensity activity: You can easily talk in full sentences, or sing.
 Moderate intensity: You can speak in full sentences, but not sing.
 Vigorous intensity: You are too breathless to speak in full sentences.
 Getting started safely
 Assess your fitness level:
 If you have health issues get medical clearance first
 Assess your fitness level ( we will do fitness level labs)

 Design your fitness program

 Consider your fitness goals
 Create a balanced routine.
 Start low and progress slowly
 Build activity into your daily routine and Plan to include different activities.
 Allow time for recovery.

 Assemble your equipment;

 Get started: Start slowly and build up gradually, Break things up if you have to, Be creative,
Listen to your body, Be flexible

 Monitor your progress

 Tips for making exercise
more enjoyable
 FIND A WORKOUT PARTNER
 Do not compare yourself to others
 Set Goals
 Mix things up
 ENJOY SOME ENTERTAINMEN
 Reward yourself
 Relax
 Overtraining syndrome
 ADVERSE HEALTH EFFECT LINKED TO OTS
 Hormonal dysfunction.
 Anorexia.
 Rhabdomyolysis.: potentially life-threatening syndrome resulting from
the breakdown of skeletal muscle fibers with leakage of muscle contents
into the circulation.
 Impaired metabolism.
 Poor immunity.
 Increased cardiovascular stress.
 Decreased performance.
 Fatigue
 Chronic injury.
 Flexibility

Being holistically physically fit means much more than just being able to
run a mile or ride your bike for 30 minutes. Complete physical fitness means
more than going to the gym and lifting weights three times a week. In fact,
physical fitness actually encompasses five essential components:
Cardiovascular fitness , muscle strength , muscle endurance , body
composition and flexibility
Of these five, flexibility,, is arguably the most neglected component of
fitness among the general population. It is a highly adaptable fitness
component and one can reap the benefits of flexibility training at any age.
What is flexibility
 What is flexibility
Flexibility is the ability of a joint or series of joints to move through an
unrestricted, pain free range of motion. .
The range of motion will be influenced by the mobility of the soft tissues that
surround the joint. These soft tissues include muscles, ligaments, tendons, joint,
and skin
Balancing the time you spend on flexibility is equally important compared to
other crucial athletic abilities such as strength and speed. In fact, flexibility can
contribute to these abilities. So, what are flexibility benefits
 Flexibility misunderstanding
 Not only is flexibility neglected among the general
population, it is often misunderstood within the
sports performance, athletic and fitness communities
as well.
 As a result, flexibility training is often entirely absent
from athletic and sports performance practices. It is
unfortunate that this neglected fitness component
does not receive more attention in relation to human
performance, as it could significantly improve
outcomes.
 Components that affects
flexibility
 There are three components that affect flexibility:
 muscle elasticity and length,
 joint structure
 nervous system.
 While heredity controls a person’s joint structure, muscle elasticity and
length and the nervous system can be positively impacted by regular
flexibility training.
 Benefits of Flexibility

Being flexible is a key aspect of physical health. With appropriately flexible tissues, your
joints can move more freely, allowing more functional movement patterns. You'll also be
more likely to have the range of motion necessary to perform strength training exercises to
their full potential, allowing for better results. Some benefits of flexibility training include:
 Reduces injury risk
 Lessens risk of falls
 Prevents and corrects muscle imbalances
 Improves posture
 Enhances joint range of motion
 Improves athletic performance
 Combats the effects of sitting for long periods
 Reduces joint pain and strain
 Why are Some People More Flexible than Others?

 The physiology of flexibility is the science of how and why some people are
more flexible than others. Is it purely genetic or are there other factors
involved? Let’s take a look at some other important factors determining your
flexibility.
 Youth and Age : Aging is a major factor in limiting natural flexibility. As you
get older, muscles and joints inevitably get stiffer and tighter. However, it has
not been determined whether this is because of genetics or lifestyle choices.
Having a very sedentary lifestyle will accelerate the process of losing natural
flexibility. On the other hand, keeping active, exercising and simply moving
around a lot more than usual will help to keep you more limber, and you’ll be
thankful as you get older.
 Why are Some People More Flexible than Others?

 Exercise History: Your history of exercise and activity has a great impact on
your flexibility. Spending your time predominantly in an office job or with
similar occupation that requires you to sit for long periods of time, causes
your flexibility to gradually diminish. Habits and choices over the course of
our life forms us far more than our natural abilities.
 Gender : Gender plays a role in flexibility and women are naturally more
flexible than men. Women have the edge in flexibility partially from nature,
and partially from nurture Women also have more flexible bodies because of
the makeup of their connective tissues, and also tend to do activities that
focus more on flexibility rather than on brute strength. Activities like dancing
and yoga.
 Why are Some People More Flexible than Others?

 Genetics: Unfortunately, this is where you are dealt the card you’re given.
Some people are simply more flexible than others, and this is something you
can’t help. For the vast majority of people, genetic variations will not have as
much of an impact on them over the course of their life as their habits will.
 Even if you are naturally stiff or not as limber as some of your peers,
stretching 10-15 minutes a day will make a world of difference.
 Level of Muscle Tension: To sum things up, a tense muscle is a short muscle.
Most stretching exercises are devoted to causing your muscles to relax before
lengthening. The muscles don’t actually get longer; their cells just stop
contracting.
 Everyone has a different level of flexibility. Remember to pace yourself when
trying to improve upon flexibility.
 Why are Some People More Flexible than Others?

 Exercise History: Your history of exercise and activity has a great impact on
your flexibility. Spending your time predominantly in an office job or with
similar occupation that requires you to sit for long periods of time, causes
your flexibility to gradually diminish. Habits and choices over the course of
our life forms us far more than our natural abilities.
 Gender : Gender plays a role in flexibility and women are naturally more
flexible than men. Women have the edge in flexibility partially from nature,
and partially from nurture Women also have more flexible bodies because of
the makeup of their connective tissues, and also tend to do activities that
focus more on flexibility rather than on brute strength. Activities like dancing
and yoga.
 Why flexibility is reduced

 Flexibility becomes reduced for many

reasons. It can be when we don’t stretch or
use our muscles or when muscles are over-
used, tight or inflamed. After exercise, lactic
acid can build up and decrease your range of
motion. When flexibility is reduced, we
notice restriction of movement and increased
pain.
 How to improve flexibility

Pay attention to your body: Notice which area in your body is moving easily and
which ones do not
Maintain good posture:
Stretch and strengthen :
Include flexibility training in your program
Spend a few minutes each day doing stretching particularly joints that are tense
A deep tissue massage is often used to increase flexibility.
therapeutic massage is extremely beneficial to maintain and even increase your
flexibility.
 How to improve flexibility

 How To Get More Flexible

 It’s best to stretch when your muscles are warm. This helps prevent pulling a muscle.
Stretching also prevents soreness after an exercise.
 Know your body and don’t push yourself too hard. If you try to stretch deeper and feel a
pain, then slowly ease out of your stretch.
 When your muscles are warm and stretched slowly, they will respond much better. So
when you stretch, move with complete awareness of your body. Gently go deeper into
your poses.
 Practice consistency. In order to experience progress in your flexibility, you must stretch
regularly. You’ll be surprised how much stretching three times a week makes a difference.
 Sometimes holding a pose for only 5 breaths might not be enough. It’s okay to stay in
your stretch for a few minutes.
 Our bodies are different. If you had a really great day of stretching yesterday, your
muscles might not be up to the task today. It’s okay, be patient.
 There are a number of different types of stretching exercises that can be
done to improve flexibility. Here we explain static stretching, dynamic
stretching, PNF, and ballistic stretching. It is important to know when a
particular type of stretching exercise is most appropriate.
 What is static stretching?

 Static, or isometric stretching is a type of stretching where the muscle

is stretched until your feel a gentle ‘pull’, or stretch on the muscle.
The stretch is then held for a period of time, usually upwards of 10
seconds before relaxing the muscle.
• Stretches should always be pain-free. If you feel pain then your
muscle will naturally want to tighten to protect itself.
• Static stretching is often used to develop flexibility, particularly after
a muscle strain injury.

.
 Dynamic stretching

 This type of stretching is very much in fashion these days,

particularly in sport for warming up. it involves stretching
your muscles whilst moving, either by leg swings, or by
performing sports-specific drills.
• It works ‘with’ sensors in the muscle called muscle
spindles.
• Muscle spindles are sensors within the muscle which sense
the speed a muscle is being stretched.
 Ballistic type stretching
exercises

 This type of stretching is where you stretch the muscle as far as it is comfortable to do
so. Then, at the the end range of movement you bounce or force the joint that little bit
further.
• This is generally frowned on these days, because the act of forcing a muscle beyond its
comfortable range can damage it.
• However, Martial artists and Ballet dancers (extreme joint range of movement is
required) often include it in their stretching routines.
• It may also be used in rehabilitation to increase joint range of movement. But be careful!
 An example of ballistic stretching is reaching over to touch your toes and bouncing to
increase the range. This type of stretching is rarely recommended due to the injury
possibilities and no beneficial effect over other, safer, forms of stretching such as PNF
and dynamic stretches.
 Neural Stretching

 Neural stretching refers to stretching the structures of the nervous

system. This is necessary for injuries where there is excess neural
tension, for example muscle related sciatic pain.
• Examples also are commonly found in the neck, shoulder, or pelvis
area.
• Types of stretching like this should only be performed under the
supervision of a qualified therapist.
 Fitness test
 Aerobic fitness:
 Heart rate at rest
 Running or jogging test

 Muscular strength and endurance:

 Pushup test
 Sit-up test

 Flexibility:
 Sit-and-reach test

 Body composition
 Waist circumference
 Body mass index