| Muscular Strength & Endurance |
Warm-up is the beginning phase of the training session in which you prepare the body for activity. Proper warm-up improves the muscles' ability to perform work and helps prevent injuries by increasing blood flow, loosening and stretching muscle fibres and connective tissues (tendons and ligaments). Cool-down is gradually tapered back to a resting phase, after completing the cardiovascular phase of training. Proper cool-down reduces muscle soreness and allows muscles to flush wastes generated by exercise.
Muscular strength is a maximal exertion of the muscle's ability to generate force against resistance for one repetition. Muscular endurance is the ability of the muscle to generate force against resistance several to many times. Strength training is the process of exercising the muscles with appropriately progressive workloads to strengthen the body.
Frequency is how often an activity is performed. For strength training, this refers to how often specific muscles groups should be worked and rested during a given time period.
Intensity refers to the level of resistance or interval. You establish intensity levels to permit multiple repetition. Using heavier weights and fewer repetitions improves strength. Using lighter weights and more repetition improves endurance. The purpose of the individual's fitness program may affect intensity levels.
Time refers to the length of exercise or activity. Time is determined by the number of sets, repetition, and muscle groups in the workout. To improve strength, work out at high intensity with few repetitions. To improve endurance, work out at low intensity and increase repetitions.
Specificity of training refers to the physiological adaptations to exercise that are specific to the system you work during the stress of exercise. or example, strength training is the best way to increase strength, but is not optimal for developing cardiovascular fitness. Training programmes should be designed for specific goals and objectives.
Flexibility comes from a joint's ability to move through a full range of motion. There is an optimum range of motion essential for peak performance during activity.
Warm-up prepares the body for what is to come. Imitating an exercise activity for 5 to 15 minutes before high-intensity workouts improves overall performance. This makes the muscles become aware of the type of movement they will be doing. Students should do stretching after a five-minute aerobic warm-up that allows the muscles to get warm. Stretching in the cool-down helps eliminate muscle soreness.
Consistent and frequent stretching increases the range of motion of a joint, improves circulation, and prepares the muscles to be more effective during physical activity.
Time refers to how long to hold a stretch. Students should hold stretches 10 to 15 seconds per suggested stretch, and repeat each stretch (do the stretches 2 times in a row).
Specificity refers to the type of training specific to the system you work during exercise. It is recommended to stretch before and after intense activity and also, stretch daily for best results.
There are two types of flexibility: static (passive) flexibility and dynamic (active) flexibility. Static flexibility is the range of motion around a joint, with little emphasis on speed of movement. Dynamic flexibility refers to the rate of movement at the joint as it relates to improving flexibility.
There are two ways of classifying flexibility exercises, including passive, active-passive, active-assisted, and active. Passive stretching is a technique in which you are relaxed and make no contribution to the range of motion. Instead, another person or other assistance, such as gravity or special traction equipment, stretches your muscles for you. Active stretching is done by yourself, without assistance. Passive stretching allows you to stretch beyond your active range of motion. However, there is an increased risk of soreness and injury if your partner applies the external force incorrectly. Active stretching is best for developing active flexibility, which has a higher correlation to sport achievement than passive flexibility. However, it may be ineffective in the presence of some injuries.
Keeping your joints flexible with a full range of motion is important in promoting overall health.Benefits of stretching include decreased risk of injury in sports, daily chores, and tasks; increased blood supply and nutrients to the joints; reduced muscular soreness after activity; and improved balance, mobility, and posture.
Body Composition
Body composition is the relationship among the body's different kinds of structures, usually expressed as the ratio of lean body mass (muscles, bones, organs,, and water) to body fat. Lean body mass is dense and heavy while fat tissue is less dense and lighter than lean tissue. Fat is distributed under the skin, around body organs, and in the muscle tissue. To maintain a healthy body composition, you must Total nutrient levels are greater during adolescence than at any other time of life. The energy you need varies greatly, depending on your current rate of growth, body size, gender. genetics, and physical activity. Iron, calcium, and protein are key nutrients for developing lean body mass and bones during adolescence.
Nutrition is the study of food and how the body uses it. Carbohydrates, fats and proteins provide energy (calories) that affect body composition. Other essential nutrients include water, minerals, trace elements, and vitamins to help develop and maintain a healthy body composition. Eating habits affect energy intake, while exercise affects energy output. A healthful diet plan, coupled with physical activity, optimises health.
Nutrition and physical activity go hand in hand. Activity demands carbohydrates and fats as fuel, protein to build and maintain lean tissue, vitamins and minerals to support metabolism and build tissues, and water to help distribute the fuels and heat.
Metabolism includes all the reactions the body uses to obtain and spend the energy from food. Your body's top priority in life is to fuel the cells to keep them alive. energy from food supports every activity from quiet thought to vigorous activity. When you don't eat, the body must turn to other sources for fuel. This may be the energy reserves of carbohydrates and fats in the cells or the proteins in your muscles. When you eat too much over a five to seven day period, the unused energy will be deposited into a "saving account" (usually fat) to be withdrawn later for energy.
Engaging in regular physical activity is essential to maintaining desired body composition. The resting metabolic rate (RMR) is how much energy the body burns while at rest. Physical activity increases RMR, which in turn reduces levels of body fat (influencing physical appearance and health) by using body fat for energy. Physical activity also affects muscle tone and total weight. The number of calories you burn is based on the amount of weight you move, the distance you move it, and the duration of your effort. Exercise over time will increase your basal metabolic rate. Maintaining healthy body composition requires a lifetime of continuous activity and appropriate eating habits.
People decide what to eat, when to eat, and even whether to eat in highly personal ways, often based on behavioural and social motives rather than awareness of nutrition's importance to health. Food choices and practices are often influenced by social interactions, culture, availability, physical appearance, and emotional comfort. A healthy diet includes a balance of nutrients, a variety of foods, and moderation in food choices and servings.
The body needs a healthy amount of fat to protect vital organs, keep warm. use vitamins effectively, and provide energy. Too much or too little fat can be dangerous to your health. Inactive lifestyles and poor nutrition practices can lead to diseases such as obesity, diabetes, heart disease, cancer, anorexia, or bulimia.
Many people will try anything to lose weight quickly. Consequently products such as "miracle" supplements, diet pills, and fad diets have become popular. Starvation diets and diet pills may show a quick weight loss on the scale, but in the end, most people gain the weight back plus some more. Some people also use steroids and so called muscle building supplements to develop muscular mass and definition. These products can harm or kill users. Using steroids has sever side effects, including heart, lung, and kidney problems.
To maintain a healthy body composition, you must perform cardiovascular, muscular strength.
Health Facts
Benefits of Daily Physical Activities
· Reduces the risk of heart disease by improving blood circulation throughout the body.
· Keeps weight under control.
· Improves blood cholesterol levels.
· Prevents and manages high blood pressure.
· Prevents bone loss.
· Boosts energy level.
· Helps manage stress.
· Releases tension.
· Improves the ability to fall asleep quickly and sleep well.
· Improves self-image.
· Counters anxiety and depression and increases enthusiasm and optimism.
· Increases muscle strength, giving greater capacity for other physical activities.
· Provides a way to share an activity with family and friends.
· Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life.
· In older people, helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer.
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