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Exercise for Fitness
Chapter 1
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- Physical Activity and Exercise
- Importance of an Active Lifestyle
- Barriers to an Active Lifestyle
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Physical Activity and Exercise
Physical activity involves any
bodily movement caused by
muscular contractions that
result in the expenditure of
energy.
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Physical Activity and Exercise
Exercise is a planned
program of physical activities
usually designed to improve
physical fitness with the
purpose of increasing
physical fitness level.
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Physical Activity and Exercise
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What are the benefits of
becoming active and being
physically fit?
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Physical Activity and Exercise
Physical fitness is a
condition that allows the
body to effectively cope with
the demands of daily
activities and still has the
energy to enjoy other active
leisure activities
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Health Related Components
• Aerobic Capacities
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition
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Importance of an Active Lifestyle
• Improves bone, joint, and muscle strength;
• Develops motor control and coordination;
• Helps maintain a healthy body composition;
• Improves the psychological functioning of an
individual;
• Increases the efficiency of the lungs and the
heart; 9 9
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Importance of an Active Lifestyle
• Increases the muscle strength and
endurance;
• Protects from musculoskeletal problem such
as “low” back pain;
• Possibly delays the aging process;
• Reduces the risk of cardiovascular diseases
such as coronary artery diseases and stroke;
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Importance of an Active Lifestyle
• Promotes healthy cholesterol level;
• Help regulate blood pressure;
• Decreases risk of Type 2 diabetes;
• Reduces the risk of breast and colon cancer;
• Improves control over anxiety and depression;
and
• Build self-esteem and social interaction. 1111
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What types of exercises can
be performed to derive
these health benefits?
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Importance of an Active Lifestyle
• Aerobic Exercise (e.g. swimming, biking,
running, and dancing)
• Resistance Exercise (e.g. barbell, TRX,
Thera-Band, and resistance machines)
• Stretching Exercise (statistic stretching,
ballistic stretching, and dynamic stretching)
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What changes or adaptations
will occur as a result of
aerobic exercise?
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Importance of an Active Lifestyle
A regular aerobic exercise will stimulate
changes in the various and tissues of the body
but it is more emphasized in the cardiovascular
system. These changes help the body adapt to
the increased demands by allowing more
oxygen and nutrients to the exercising
muscles.
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Is it normal for muscles to
increase in size as a result
of resistance training?
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Importance of an Active Lifestyle
The adaptation of the body to regular
resistance exercise is commonly found in the
nervous and musculoskeletal system. These
adaptations happen at the cellular level after
several months of regular training.
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How important is stretching
exercise in improving
performance?
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Importance of an Active Lifestyle
Stretching exercise are important in improving
range of motion around the joints. It helps an
individual in performing daily tasks with
efficiency. A regular stretching routine will also
help correct muscle imbalance and improve
posture.
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Are there psychological
benefits from exercise?
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Importance of an Active Lifestyle
The effects of training go beyond the biological
changes. As much as these biological changes
lead to better health, an individual who
regularly trains can experience psychological,
emotional, and even intellectual benefits.
People also use exercise to cope with stress
and control their depression.
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Why is it hard to change
unhealthy habits?
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Importance of an Active Lifestyle
Healthy behaviors are hard to adopt.
Changing an old habit is an arduous task but
not an impossible one.
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Transtheoritical Model of Change
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The Stages of Change
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