Physical Fitness and Wellness



hello students welcome to the lecture on physical fitness and wellness and after this lecture we will be able to learn the following objectives explain the meaning and importance of physical fitness and wellness define the factors affecting in physical fitness and wellness explain the fitness development and discuss the physiology of exercise let us start with our lecture we live in an automated society where most of the activities that used to require strenuous exertion can be accomplished by machines with a simple pull of a handle or push of a button most industrialized nations in the world are experiencing an epidemic of physical inactivity in the United States physical inactivity is the second greatest threat to public health and has been termed the dentary death syndrome or SIDS people began to realize that good health is mostly self control and that the leading causes of premature death and illness could be prevented by adhering to positive lifestyle habits widespread interest in health and preventive medicine in recent years nonetheless is motivating people to participate in organized fitness and wellness programs the growing number of participant is attributed primarily to scientific evidence linking regular physical activity and positive lifestyle habits to better health longevity equality of life and overall well-being as the incidents of chronic diseases climbed we recognize that prevention is the best medicine people began to realize that good health is mostly self controlled and that the leading causes of premature death and illness could be prevented by adhering to positive lifestyle habits we all desire to live a long life and wellness programs seek to enhance overall quality of life for as long as we live meaning and importance of physical fitness and wellness physical fitness is a general state of good physical health obtaining and maintaining physical fitness is a result of physical activity proper diet and nutrition and of course proper rest for physical recovery physical fitness is to the human body what fine tuning is to an engine it enables people to perform up to their potential regardless of age this can be described as a condition that helps individual look feel and do their best thus physical fitness trainers describe it as ability to perform daily types vigorously and alertly with leftover energy to enjoy leisure time activities and meet emergency demands specifically true for senior citizens physical fitness is ability to endure bear up withstand stress and carry on in circumstances where an unfit person could not continue in order for one to be considered physically fit their heart lungs and muscle have to perform at a certain level for the individual to continue feeling capable of performing and activity at the same time since what humans do with their bodies directly affects the state of mind Fitness influences to some degree qualities such as mental alertness and emotional expression components of physical fitness and wellness primary components of fitness the four primary components that are important to improve physical health are as follows cardio respiratory capacities ability of the body to take in oxygen respiration deliver it to the cells circulation and use it at the cellular level to create energy bioenergetics for physical work activity we also refer to cardio respiratory captivity as aerobic capacity muscular capacity refers to the spectrum of muscular capability this includes muscular endurance that is ability to apply force of a long period of time or to complete repeated muscle contraction muscular strength is the ability to generate force or the maximum amount of force that a muscle can exert in a single contraction and muscular power that is ability to generate strength in an explosive way flexibility is the range of movement or amount of motion that a joint is capable of performing each joint has a different amount of flexibility body composition is a proportion of fat free mass muscle bone blood organs and cute to fat mass adipose tissue deposited under the skin and around organs what is Fitness and why is it important to be fit being fit means to be in good or healthy physical condition when someone is fit they are able to adapt to their environment and conduct daily activities more efficiently when someone has a good level of fitness they can perform various movements for activity Sport and Exercise easier and they do so on a regular basis let's go through the five components of fitness cardiovascular fitness is the ability of the circulatory system which includes the heart and blood vessels to supply oxygen to working muscles during exercise good cardiovascular fitness can be achieved through regular prolong exercise such as walking jogging running your bike and swimming body composition is the relative percentage of body fat compared to lean body mass which includes muscles bones and water a healthy body composition can be achieved by eating healthy and being active on a regular basis flexibility is the range of movement possible at various joints good flexibility can be achieved by stretching on a regular basis muscular strength is the amount of force that can be produced by the contraction of a muscle muscular strength can be improved through exercises such as push-ups pull-ups lunges and squats muscular endurance is the ability of a muscle group to continue muscular contraction over a length of time muscular endurance can be improved through exercises such as a plank hold or doing abdominal curl ups until fatigue secondary components of fitness the secondary companies of fitness also known as a competence of performance-based Fitness are involved in all physical item et and unnecessary for daily functioning the secondary companies include the following balance is the ability to maintain a specific body position in either stationary or dynamic moving situation coordination is the ability to use all body parts together to produce smooth and fluid motion agility is the ability to change direction quickly reaction time is a time required to respond to a specific stimulus speed is the ability to move rapidly speed is also known as velocity rate of motion power is the product of strength and speed power is also known as explosive strength mental capability is the ability to concentrate during exercise to improve training effects as well as ability to relax and enjoy the psychological benefits of activity and dolphins health and wellness health is a dynamic process because it is always changing we all have times of good health times of sickness maybe even times of serious illness when most people are asked what it means to be healthy the normally responds with a four components of fitness cardio respiratory ability mask ability flexibility and body composition the other components of Health that are just as important as physical health include the following social health the ability to interact well with people and environment and to have satisfying personal relationship mental health the ability to learn and grow intellectually life experiences as well as more formal structure example school and hence mental health emotional health the ability to control emotions so that we feel comfortable expressing them and can express them appropriately spiritual health a belief in some unifying force it varies from person to person but it has a concept of faith at its core certain factors influence state of wellness including nutrition physical activity stress coping methods good relations and career success as fitness professionals they have a responsibility to guide and motivate others to improve their level of health and wellness one can promote a holistic approach to health mind body and spirit not just encourage physical activity benefits of physical activity some of the benefits of physical activity are helps maintain and increase muscle strength improving balance overall coordination reaction time and flexibility some physical activities even improve mental concentration prevents muscle decay in active people lost muscle fiber at a rate of 3 percent to 5 percent every decade after age 30 this ammas allows a 30 percent of muscle fiber by age 60 increases tolerance to stress improves mood and reduces the risk of depression and anxiety improves self-esteem and self-confidence and may even contribute to widening one's social circle increases resistant to diseases by blustering the immune system reduces the incidence of illnesses such as coronary heart disease hypertension stroke type 2 diabetes and osteoporosis research suggests that regular physical activity may reduce the risk of colon cancer by as much as 50% and may also considerably reduce the risk of breast cancer combined with healthy nutrition regular physical activity is one of the simplest and most efficient ways to maintain a healthy weight relieve symptoms of osteoarthritis and rheumatoid arthritis and may reduce the need for medication health control hypertension high blood cholesterol and diabetes reduces the risk of accidental injury and shortens the recovery period from accident and illness finally physical activity increases longevity and improves quality of life over all factors effecting physical fitness wellness physical fitness includes bone strength muscular strength cardiovascular fitness flexibility and metabolic fitness it allows a person to accomplish the tasks of the day with little drain on energy overall Fitness increases when we address the factors that affect physical fitness now we will discuss some of the factors affecting physical fitness and wellness exercise people who exercise live longer than those who do not most adults need at least 30 minutes of exercise five days a week which includes Arabic exercise and strength training with weights exercise prevents many illness such as cancer diabetics and heart disease exercise also improves our mood and helps us manage weight exercise increases good collars trilled while reducing the bat diet this means limiting fast food restaurants and junk food such as pastries chips and cookies a diet should include vegetables fruits whole grains X lean meat beans and nuts it should be low in cholesterol fat sugar and salt eating a healthy diet results in lower blood pressure and decreases the risk of stroke cancer and heart disease eating right makes us feel better physically because the body gets the nutrients it needs to perform at its optimal level water it is the water which makes up to 60% of our body weight because so much of the body depends on water it is important to drink enough to replace the body foods we lost throughout the day the average adult needs approximately eight to nine cups of water per day this prevents the hydration which can make us feel tired and SAP our energy water eliminates a toxin in the body and transports nutrients to our cells stress stress has numerous adverse effects on the body it can cause aches and pains which come from tense muscles stress also affects us skin men can from sexual problems and women can have painful menstrual cycles high blood pressure and heart disease also stem from stress stress drains our energy and makes us feel tired drugs and alcohol the use of recreational drugs causes damage to brain cells the body losses is resistance to disease and lacks coordination alcohol causes damage to the heart pancreas and liver it can cause high blood pressure increases the risk of disease mood affect the mood body coordination and memory principle of physical fitness development physical fitness development is a vital components of educators to understand the fundamental principles that govern adaptation to physical activity and ultimately lead to the development of physical fitness adaptation to physical activity is governed by a number of general principle that include but are not limited to the principle of overload individuality diminishing returns specificity reversibility overload the principle of overload suggests that in order to see an improvement and fitness status response the dose of physical activity must exceed that to which the individual is already a custom the dose of physical activities controlled by the manipulation are frequency intensity time and type of exercise otherwise known as the F ITT principle this principle suggests that there is a dose response relationship between physical activity and physical thickness furthermore in order for our response to occur a specific dose threshold must be surpassed individuality principle of individuality suggests that the individual response to physical activity is highly heterogeneous no two individuals really spawn in exactly the same way to a similar dose of physical activity regardless of the physical activity programming being used some individuals will demonstrate improvement while others will not the principle of individuality is strongly influenced by heredity diminishing return the principle of diminishing returns suggests that the rate of fitness in provement diminishes over time as fitness approaches its ultimate genetic potential simply stated as fitness improves we receive fewer banks for our bucks does the responsive physical activity is not only associated with heredity but is also highly influenced by an individual's current level of fitness the fittest individuals are less likely they are to improve further specificity the principle of specificity suggests that improvement in physical fitness are specific to the demands or characteristic example fitt speed angle acceleration muscle fiber recruited imposed by the physical activity this principle is also known as the set principle specific adaptation to impose demands reversibility the principle of reversibility suggests that any improvement in physical fitness due to physical activities entirely reversible in other words use it or loss it this principle suggests that regularity and consistency of physical activity are important determinants are both fitness maintenance and continual improvement physical fitness and wellness fitness development aerobic and anaerobic all types of physical activities require energy from either our anaerobic or aerobic energy system or a combination of both according to exercise philosophy the system used to provide a body with the necessary energy is determined by the intensity and duration of the activity we are doing improving both our anaerobic and aerobic fitness is essential for optimal health and overall physical fitness aerobic fitness aerobic fitness refers to our body's ability to efficiently deliver oxygen and other nutrients to our muscles and tissues aerobic exercise includes activities that use large muscle groups for a sustained period of time such as brisk walking running cycling or swimming these exercises use our aerobic energy system which requires oxygen and should be done as part of our regular sighs routine an aerobic fitness anaerobic exercises include activities that use our anaerobic energy system which does not require energy for proper function some anaerobic activities include weightlifting sprinting and sports that require bursts of high-intensity activity such as racquetball soccer or football and aerobic exercises are shortened duration then aerobic exercises and some physical activities require the use of both anaerobic and aerobic fitness exercises to improve our anaerobic fitness should also be a consistent part of our regular physical fitness activities recommendation the American College of Sports Medicine recommends at least thirty minutes of aerobic exercise on four or more days each week to improve our arabic fitness this amount of exercise can be done in one exercise session or in short this section lasting at least 10 minutes it also recommends strength training exercises for our major muscle groups at least two times each week adding higher intensity activities including Sprint's or other sports that require anaerobic fitness are also recommended a couple of times each week physical activities of all types in addition in improving our fitness can lower our risk of developing heart disease some types of cancer type 2 diabetes and osteoporosis physical activity can also help us control our weight and improve our mood all the light to moderate aerobic activities are generally safe for everyone sometimes of an aerobic exercises including weight lifting and sprinting can increase our risk of injury if not done properly yoga the word yoga is Sanskrit it means to you or unite the mind body and spirit although yoga includes physical exercise it is also a lifestyle practice for which exercise is just one confidence training our mind body and breath as well as connecting with uh spirituality are the main goals of the yoga lifestyle the physical part of the yoga lifestyle is called had yoga hot yoga focuses on asana or poses a person who practices yoga goes through a series of specific poses by controlling his or her breathing some types of yoga also involve meditations and chanting there are many different types of had yoga including ashtanga yoga Ashtanga Yoga is a vigorous fast paced form of yoga that helps to build flexibility strength concentration and stamina when doing ashtanga yoga a person moves quickly through a set of predetermined poses while remaining focus on deep breathing Bikram Yoga Bikram Yoga is also known as hot yoga it is practiced in rooms that may be heated to more than 100 degrees Fahrenheit 37.8 degrees Celsius and focuses on stamina and purification gentle yoga gentle yoga focuses on slow stretches flexibility and deep breathing Kundalini Yoga Kundalini Yoga uses different poses breathing techniques chanting and meditation to awaken life energy a younger yoga this type of yoga focuses on precise alignment of the poses participant use props like blankets traps mats blocks and chess restoration uka this practice allows the body to fully relax by holding simple postures passively for extended periods of time vinyasa or power yoga similar to ashtanga yoga these are also very active forms of yoga that improve strength flexibility and stamina this type of you guys popular in the United States yoga has tons of benefits it can improve flexibility strength balance and stamina in addition many people who practice yoga say that it reduces anxiety and stress improves mental clarity and even helps them sleep better this week on well cast we're going to show you why even just a few ensive yoga a week will make you more mentally alert happier and healthier you ready there are plenty of studies that demonstrate yoga's potential for health for example Oxford University found that people who practice yoga even once a week we're less stressed out I have lower blood pressure and slept better at night and yoga is not just good for your mental health according to the National Institute of Health it's proven to help with musculoskeletal issues especially lower back pain it can even help relieve asthma so why don't more people try yoga some are afraid it'll be too difficult hey you see enough people bent into pretzels and you start to believe that your never be flexible enough but what you might not know is yoga isn't a one-size-fits-all proposition there are tons of different types of yoga all with names that are kind of difficult to remember there's hatha Bikram vinyasa the list goes on and while some types do encourage a hard workout where you bend and flex in insane positions and sweat bullets yoga can more simply be just use as a meditative tool and you get the same mental health benefits here's a word you probably haven't heard before pranayama it means focus on deep breathing and gentle stretching it's also what people in that Oxford University study tested and found to be so intricately connected to happiness anyone in any skill level can try pranayama so that is what we're going to practice today on we'll cast okay stand comfortably evenly on your two feet you shouldn't be on your heels or on your toes center yourself and then notice your breath breathe deeply try to stay away from shallow chest breathing take a few minutes just to focus on your breath now it's time to link your breath and movement gentle stretching style when you breathe in raise your arms and when you breathe out lower your arms simple as that keep your shoulders down and relax your hands if you want you can spend 20 minutes doing this the simple stuff is good stuff or you can look up something a little bit more involved try googling Sun Salutation or beginners yoga sequence spend a little time taking stock of how you feel what do you think of yoga now that you've tried it for the first time okay pause and print this well-cast worksheet to answer the following questions one how did you feel before your yoga practice what worries were you focusing on that day – how did you feel during the exercise what about after three how does your breathing feel now do you notice the difference in your posture or what about any changes in your mood try doing at least a 10 minute yoga practice every day for a week see how you feel at the end of the week hey well caster's let's recap today we learned about yoga which we found out was good for the mind body and soul the word we learned today was pranayama which means focus on deep and gentle stretching we gave you a worksheet to evaluate your new weekly yoga practice and we're inviting you to try it at least 10 minutes a day physiology of exercise physiology is academic study of the various processes systems and function of the human body as influenced by the performance of physical activity exercise is a performance conditioning or training undertaken in respect to a particular eclectic or sporting purpose exercise may also be directed to improvement of a person general health physical fitness or as physical therapy to augment existing treatment to remedy or to ameliorate the effects of your disease or illness upon the body the term exercise physiology is used to identify the corresponding course of academic study or foot at universities around the world the physiology of exercise is tends to Center upon the most important physical system – athletic performance the cardiovascular system the cardio respiratory system the thermal regulatory system body composition and the musculoskeletal system it is these expect of human function that tend to have the greatest impact upon the ability of an athletic to maintain or improve their level of performance in any sport the cardiovascular system is a physical network composed of the heart and it's connected arteries veins and capillaries summary now in the end let us summarize what we have learned in this lecture physical fitness has been defined as a set of attributes or characteristics that people have or achieved that relates to the ability to perform physical activity physical fitness a state of well-being with low risk of premature health problems and no G to participate in a variety of physical activities aerobic exercises also known as cardio is physical exercise of relatively low intensity that depends primarily on the arabic energy for generating process the physical part of the yoga lifestyle is called hot yoga hot yoga focuses on asana or poses exercises the performance conditioning or training undertaken in respect to a particular eclectic or sporting purpose physiology is academic study of the various processes systems and functions of the human body as influenced by the performance of physical activity you

11 Comments

  1. Sir this chapter of translate hindi language

  2. Dikhte to aap Indian he ho Hindi bolni nahi aate kiya aapko,mam plz teach us in Hindi otherwise plz don't make vedios

  3. Girl u need to improve your accent

  4. https://youtu.be/XP0evsGcTgs

  5. https://youtu.be/IBMGM7EgCek

  6. what it is not a jokr

  7. hi

  8. Yr exent is not frandliy

  9. Woo

  10. m

  11. Nice thanks for helping

Leave a Reply

Your email address will not be published. Required fields are marked *