FITNESS AWARENESS

URSULA L. BALAO GBDAIS MAIN SY2012-2013

OBJECTIVES
1. Identify the fallacies vis-a-vis scientifically based knowledge for the improvement of physical fitness. 2. Correct the identified fallacies 3. Apply scientific practices on how to improve physical fitness. 4. Appreciate the role of a scientifically based knowledge of fitness in promoting a healthy lifestyle.

Factors to consider in choosing physical activity:

1. Age 2. Weather 3. Time of day available for exercise 4. Availability of funds for special equipment 5. Opportunity for combining exercise with recreational interest. 6. Your preference

BENEFIT OF EXERCISE
Physical Benefits Psychological benefits Intellectual benefits Note: Exercise promotes health and improves ones quality of life.

PHYSICAL BENEFITS
It develops muscular strength, endurance, flexibility & enhances proper growth of bones. It improves blood circulation & efficiency of the lungs to supply oxygen. It improves the functioning of the body tissues. It helps control body weight & develops firmer body contour.

Physical benefits of exercise

It strengthens bones. It reduces fatigue at the end of the day. It enhances work, recreation & performance. It improves posture & body mechanics.

PSYCHOLOGICAL BENEFITS
Reduces stress Improves self-confidence and body image Enhances moods Alleviates depression Increases mental alertness

INTELLECTUAL BENEFITS
It improves cognitive functioning. It reduces the risk of developing dementia (mental & cognitive impairment) It reverses alcohol-induced brain damage.

How can we achieve a good level of fitness?

REGULAR EXERCISE

BALANCED DIET

HEALTHY LIFESTYLE

ADEQUATE SLEEP & REST

WHOLESOME RECREATION LIFELONG FITNESS

ABSENCE OF VICES

NOTE: A POSITIVE ATTITUDE TOWARDS FITNESS COUNTS.

FACTS AND FALLACIES ON HEALTH, FITNESS & EXERCISE

FACTS refers to Truth or actuality/reality. FALLACY refers to a False or mistaken idea /deception/erroneousness/invalid. MYTH refers to a belief or tradition that explains a practice/ or false notion. CRAZE refers to the latest/ IN/Mania

How do we detect fitness fallacies?

Advertisement of a new health product. False claims of uneducated persons. Immediate effects.

What are physical fitness facts & fallacies?

FITNESS FALLACIES FITNESS FACTS

1. Taking a bath after a strenuous physical activity is bad.

Bath cleanses the body and has been proven to be highly hygienic.

FITNESS FALLACIES

FITNESS FACTS

2. Drinking cold water after & during training exercises should be avoided.

Drinking water while training is a must. When an individual fails to drink, the salt in the blood stream & muscles can induce spasms & such reaction is bad for blood circulation.

FITNESS FALLACIES

FITNESS FACTS

3. Lifting weight could Lifting heavy objects stop or hinder height. does not impede an individuals growth. If a child follows the RDA (recommended dietary allowance), he/she will grow tall and healthy.

FITNESS FALLACIES

FITNESS FACTS

4. Exercise can turn Muscle & fat are two fat into muscles. different kinds of tissues and one can never turn into the other.

Best solution to avoid fitness fallacies:

1. Engage in physical activities/exercises 2. Educate oneself 3. Self-discipline

OTHER FACTS ABOUT FITNESS

1. While exercising, wear light clothing. 2. Drink ample amount of liquid whether or not you feel the need. 3. Increase fruit intake to avoid muscle cramps, particularly bananas. 4. Begin with short, low intensity workout. 5. Plain water is the best fluid to take for replenishment during exercise.

 6. Excess salt increases load in the kidneys and without adequate fluid intake, a state of dehydration can be aggravated. 7. Avoid potentially harmful exercises. Harmful Exercises are those that have a potential to cause an individual musculoskeletal injury (muscle or ligament strain)

Potentially Harmful Exercises

1. Straight-leg sit-up causes stress on low back ALTERNATIVE: Bent-knee curl-ups

2. Straight-leg raises from a supine position This may strain the lower back ALTERNATE : Bent-leg raises

3. Deep knee bends (Full squat)

This may damage the knee joints ALTERNATE: Wall Seat

4. The Plough Promotes forward head and kyphosis (Hump back). ALTERNATE: One Leg Stretch

5. Hurdlers Stretch

Causes strain in the groin and puts stress on the cartilage of the bent knee. ALTERNATE: Lateral Straddle Stretch

6. Double Leg Lift

Promotes hypertension of the low back. ALTERNATE: Knee to chest

7. Shin & Quadriceps Stretch

Damages the knee by stressing the cartilage or by stretching the ligaments. ALTERNATE: Use opposite hand & foot

8. Neck Hypertension

Causes severe compression of the disks in the neck or arthritis of the cervical spine area. ALTERNATE: Half rotation of the head

9. Sit-ups with Hands behind the Neck

Puts pressure on the cervical spine. ALTERNATE: Hands on Chest/knees/floor

10. Standing Toe Touch

It may overstress the muscles and ligaments of the lumbar region. Tends to cause problem of compression to the sciatic nerve. ALTERNATIVE: Sitting Stretches

What is a sciatic nerve?

SCIATIC NERVE is the largest nerve in the body arising from the sacral plexus on each side & passing out of the pelvis. SCIATICA is the pain along the course of the sciatic nerve or its branches. PIRIFORMIS SYNDROME the sciatic nerve is compressed by the piriformis muscle in the buttocks.

INSIGHTS
Fitness fallacies can cause possible health problems if not corrected. Potentially harmful exercises can be avoided or modified to ensure safety and reduce risk of injury to the body.

CLASSIFICATION OF SPORTS INJURIES

1. OVERUSE INJURY This is the result of doing too much, which causes tissue breakdown. This can be prevented through proper conditioning exercises.

TWO TYPES OF OVERUSE INJURY

A. TENDONITIS This means inflamed tissues

Tendon of Achilles is the most common ruptured tendon.

B. STRESS FRACTURE
This is also referred to as fatigue fracture which is the result of too much stress on the bones that causes the bone to crack.

CLASSIFICATION OF SPORTS INJURIES

2. UPPER - BODY INJURIES These include injuries of the wrist, elbow, back and shoulders 3. LOWER BODY INJURIES These include injuries in the hip, thigh, knees, ankles and feet.

COMMON SPORTS INJURIES 1. SPRAIN a partial tearing of a ligament 2. STRAIN a muscle injury: partial tearing of a muscle. 3. BLISTER- a build-up of fluid caused by repeated friction.

COMMON SPORTS INJURIES

4. BRUISE- a swelling or discoloration of the skin which is a result of a blow powerful enough to damage tendons, blood vessels and other body tissues without causing a break in the skin. 5. FRACTURE- any break in a bone . 6. DISLOCATION- displacement of bone ends.

FIRST-AID for Sports Injuries

R-I-C-E Formula
R- Rest the injured part I- Ice the injury immediately for 20-30 minutes every 4 hours until bleeding & swelling stop. C- Compress the swelled area with a bandage. Use padding if needed. E- Elevation of the injured part above the level of the (heart.)

General Principles To Follow To Minimize Chances Of Injuries

1. Dress properly for exercise. 2. Warm-up and cool-down activities must be observed. 3. Learn the correct and proper mechanics of performance to avoid injuries. 4. Start slowly.

 5. Use moderation. Avoid exercises that will put much pressure on troubled areas of your body. 6. Listen to your body. Avoid strong powerful movements if you have severe muscle sores. 7. Wear protective gears in activities that require blows to your muscles.

Thanks for Listening