FITT 2

FITNESS EXERCISES
FITNESS
- fitness can be described as a condition that helps us look,
feel and do our best;
- it is the foundation for health and well-being.
EXERCISE
- Planned, structured, repetitive movement of body designed
to improve or maintain physical fitness.
Hypokinetic Disease
- describes many of the diseases and conditions associated with
inactivity and poor fitness.

- Obesity, High blood pressure, High cholesterol, Osteoporosis

Osteoarthritis, Lower back pain, and Type 2 diabetes mellitus.
 HEALTH BENEFITS OF
EXERCISE
• Physically active people have a 33-50% lower risk of developing type 2
diabetes compared with inactive people
• Physical activity programmes can help reduce the risk of falling, and therefore
fractures, among older people

• Physical activity is effective in the treatment of clinical depression and can be

as successful as psychotherapy or medication, particularly in the longer term.

• Physical activity is associated with a reduction in overall risk of cancer.

• Physical activity also significantly reduces the risk of a stroke and provides
effective treatment of peripheral vascular disease
EXERCISE CATEGORY
1. AEROBIC/ CARDIOVASCULAR

2. ANAEROBIC/RESISTANCE
1. AEROBIC/ CARDIOVASCULAR
These types of exercises are low to moderate in
intensity using slow twitch muscle fibers, these primarily
utilize energy created from the aerobic energy system and
typically use large muscle groups in a rhythmical movement
for extended periods of time.
Ex. swimming, cycling, running
2. ANAEROBIC/RESISTANCE
Resistance exercises are a form of strength
training at a moderate to high intensity using fast
twitch muscle fibers to apply effort or force to
overcome a specific load.
Ex. weight lifting, sprint, plyometrics, jump
squats
Muscles can be worked during resistance training:

• Isometric – are movements in which contracting muscles stay

the same length whilst applying a force (the plank)
• Concentric – common in both children and adults, which is
usually caused by muscular imbalance.
(upward phase of a bicep curl)
• Eccentric – are common in both children and adults, which is
usually caused by muscular imbalance.
(controlled lowering phase of a bicep curl)
EFFECTS OF EXERCISE
ON POSTURE
• Poor posture is common in both children and adults, which is
usually caused by muscular imbalance.
• There are many causes of poor posture within a modern lifestyle.
EFFECTS OF EXERCISE
ON THE BODY
1. THE LONG TERM PHYSIOLOGICAL BENEFITS OF
RESISTANCE TRAINING

2. THE LONG TERM PHYSIOLOGICAL BENEFITS OF

CARDIOVASCULAR TRAINING
2. THE LONG TERM PHYSIOLOGICAL BENEFITS OF
CARDIOVASCULAR TRAINING

• Increased lung capacity/increase in VO2 max

• Hypertrophy of cardiac tissue
• Increased blood volume and red blood cell count
• Increased cardiac output and stroke volume
• Increased number of capillaries (capillarisation)
• Reduction in blood pressure
• Increase in bone density
• Lower blood cholesterol markers
• Reduction in body fat
1. THE LONG TERM PHYSIOLOGICAL BENEFITS OF
RESISTANCE TRAINING

• Increased bone density

• Increased resting metabolic rate
• Decreased body fat percentage
• Increased creatine phosphate and adenosine triphosphate stores
• Decreased blood pressure
• Decreased blood cholesterol markers
THANK YOU!
☺