Lets get started (A) Fitness Levels of fitness Components of fitness Exercise for improve fitness and better performance Exercise for improve fitness and better performance Essential criteria for good health Essential criteria for good health Injuries and diseases that that affects general fitness Injuries and diseases that that affects general fitness Health/ Wellness Home page #1
Lets get started (B) Balance diet Major contributing factors to poor health Addictive Behavior Stress management Stress Psychological signs of stress Implication of illicit sexual practices Injuries and diseased that affects general fitness Preparing for start up activity. Principles of training principle Messo cycle Activities Web link Home page #2
Fitness is a general state of wellbeing. HOW FIT ARE YOU? Are you in good health? Free from communicable and non- communicable diseases, well suited, competent, qualified and is able to perform daily task comfortable? Return to menu
Components of fitness or bio motor abilities SKILL STRENGTH SUPPLENESS/ FLEXIBILITY SPEED ENDURANCE BALANCE AND COORDINATION AGILITY NB. DEVELOPING THESE COMPONENTS WILL IMPROVE YOUR OVERALL LEVEL OF FITNESS
Exercise for improve fitness and better performance Muscles and skeleton Organs and & system Strengthen MUSCLES AND CONNECTIVE TISSUES INCREASE BONE DENSITY REDUCE RISK OF INJURIES GREATER EFFICIENCY IN BODY FUNCTION MORE ALLERT PHYSICALLY AND MENTALLY
ESSENTIAL CRITERIA FOR GOOD HEALTH EXERCISE, BALANCE DIET & STRESS MANAGEMENT
WHAT IS HEALTH? What is wellness? HEALTH REFERS TO THE STATE OF BEING WELL AND FREE FROM PHYSICAL AND MENTAL ILLNESS. GENERAL STATE OF WELLBEING WHEREBY AN INDIVIDUAL EXPERIENCE WELLNESS AND ENJOY GOOD HEALTH, HAPPINESS AND PROSPERITY.
BALANCE DIET Consume adequate amount of food from all the food groups. Carbohydrates - provides the body with energy Proteins - Repair body cells and tissues Vitamins - Helps to protect the body. Mineral salt - Strengthen bones and teeth. Fats - Provides the body with energy Water Help in general body metabolism.
MAJOR CONTRIBUTING FACTORS TO POOR HEALTH. ADDICTIVE BEHAVIOUR ILLICIT SEXUAL PRACTICES LACK OF EXERCISE OR POOR TRAINING METHOD. POOR NUTRITION GENERAL LACKING OF KNOWLEDGE Poor hygiene. Improper stress management CHECK YOURSELF BEFORE YOU WRECK YOURSELF WRECK
ADDICTIVE BEHAVIOURS AN ADDICTION IS ANY BEHAVIOUR THAT IS HABITUAL, REPETITIOUS AND DIFFICULT OR IMPOSSIBLE TO CONTROL. ADDICTION BRINGS SHORT TERM PLEASURE BUT LEADS TO LONG TERM CONSEQUENCES ON ONES HEALTH AND GENERAL WELFARE. ADDICTIVE BEHAVIOURS ARE PROGRESSIVE AND SLOWLY EXERT POWER AND CONTROL OVER THE INDIVIDUAL.
STRESS STRESS CAN BE CONSIDERED AS AN AUTOMATIC PHYSICAL REACTION TO DANGER OR PERCIEVED THREAT. STRESS IS ANY DEMAND MADE ON THE HUMAN BODY. FACTORS THAT CREATE DEMANDS ON THE BODY ARE KNOWN AS STRESSORS. NO HUMAN BEING IS FREE OF STRESS
Psychological signs of stress DEPRESSION MOOD SWING AGRESSIVE/ABUSIVE BEHAVIOUR CHANGES IN EATING, SLEEPING AND SEX HABITS. ADDICTION NB. EXERCISE/RECREATION, REST, RELAXATION AND PROPER TIME MANAGEMENT ARE SIGNIFICANT FOR THE REDUCTION OF STRESS.
IMPLICATION OF ILLICIT SEXUAL PRACTISES UNPLANNED PREGNANCY. SEXUAL TRANSMITTED DISEASES FAILURE TO ACHIEVE PERSONAL GOALS INCREASE EMOTIONAL INSTABILITY ASSUMING PARENTAL RESPONSIBILITY PREMATURELY. IMPROPER NUTRITION.
INJURIES AND DISEASES THAT AFFECT GENERAL FITNESS Muscular skeletal injuries Communicable and non- communicable diseases STRAIN SPRAIN FRACTURE DISLOCATION OSTEOPOROSIS MUSCLE FATIQUE MUSCLE CRAMP DIABETES HYPERTENTION OBESITY STD’S (SYPHILIS AND AIDS
Warming up and its importance Preparing for the s tart Stimulate Heart Rate. Increase Pulse Rate Minimize the risk of injuries. Prepare Joints, Muscles and organs for the activity ahead. Get body and mind ready for the activity ahead.
Principles of training Progression Intensity Specificity Reversibility overloading Gradual increase of the work load The magnitude of work to be done Exercise should be relevant to the type of activity to be pursued. If you achieve it and don't maintain it you will loose it. Prepare the body to tolerate undue stress
Periodization (Messo Cycle) Work Load MonTuesWedsThursFriSat Light Mediu m Heavy Active Rest Passive Rest ReturnReturn to home home
Activities FLEXIBILITY STRENGTHEndurance Butt KickPush upJogging Leg SwingAbdominals/Sit ups Fartlex Straight Leg extension Semi squatsAerobics Jumping JacksPull upsContinuous Run High Knee Lifting Multiple HopsSwimming/riding motor cycle
Web links HYPERLINK Balance Diet Non communicable diseases Fitness STRESS