What is a healthy lifestyle?

Health is a state of complete physical, mental & social wellbeing, not just the absence of disease or infirmity. Includes - A regular programme of exercise / physical activity - A balanced & healthy diet - The avoidance of harmful substances

Exercise v Physical Activity

EXERCISE : Planned, structured & repetitive bodily movements to improve or maintain one or more components of physical fitness. E.G., Swim, Brisk Walk, Cycle PHYSICAL ACTIVITY : Any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure. E.G., walking, cleaning, gardening

Advised amount of physical activity for adults & older adults

1. Moderate intensity - 150 mins per week (increased breathing but able to talk) OR 2. Vigorous intensity - 75 mins per week (breathing fast, difficulty talking) AND 3. Building strength - 2 days a week (gym, yoga) 4. Improve balance - 2 days a week (bowls, tai chi, pilates)

What are the 5 components of physical fitness?

1. Muscular strength 2. Muscular endurance 3. Cardiovascular fitness 4. Flexibility 5. Motor skills

Component of physical fitness 01: Muscle strength

Ability of muscle/muscle group to overcome high resistance. Developed using higher resistances & lower repetitions => fast twitch muscle fibres. For optimum strength, momentary muscle failure. Frequency : 2-3 times a week Intensity : 2-4 sets, 6-10 reps, 75%-85% of 1RM, 2-3 mins rest. Time : Variable, 20-30 mins is most typical Type : Variable, at least 2 exercises each muscle

Components of physical fitness 02: Muscular endurance

Ability of muscle to overcome lower moderate resistance over a sustained period of time. To ensure efficiency, sensation of muscular fatigue should be experienced. Relies on type 1 muscle fibres (slow twitch). Frequency : 2-3 times per week Intensity : 1-3 sets, 15-25 reps, 40-60% of 1RM, 60-90s rest. Time : Variable depending on how many muscle groups Type : Variable , at least 2 different exercises for each muscle

Components of physical fitness 03: Cardiovascular fitness

Cardiovascular (CV) fitness is the ability of heart, lungs & blood vessels to take and deliver oxygen to the active muscles. Exercises using large muscle groups to continuously contract in rhythm challenge the CV system (jogging, swimming, cycling). Frequency : 3-5 times per week Intensity : 55%-90% of maximum heart rate Time : 20-30 mins of sustained activity Type : Sustained, Rhythmic & large group muscles

Components of physical fitness 04: Flexibility

Flexibility is the range of available movement at a given joint. Several factor effect flexibility (body size, muscle length, joint type, skin & connective tissue). Too much or too little flexibility can be detrimental to joints. Frequency : 2-3 times a week Intensity : Slow sustained stretches of moderate discomfort 3-4 times Time : 10-30 seconds Type : static stretches

Components of physical fitness 05: Motor skills/fitness

The elements of physical fitness that also requires the brain, nervous system & muscles to work synchronised together for a specific outcome (balance on 1 foot) There are fine motor skills & gross motor skills

Fine motor skills

Involve small intricate actions like those required to thread a needle

Gross motor skills

Involve large and often explosive movements like those required to bowl a cricket ball.

Motor skills components

1. Balance - maintaining a stable position 2. Reaction time - time between procession & action 3. Co-ordination - the ability to produce smooth & accurate movement patterns 4. Agility - maintaining speed whilst changing direction 5. Speed - move from A to B in shortest amount of time 6. Power - strength and speed shift large resistance in short time 7. Kinaesthetic awareness - specifically identify where the body is during movement

Body composition - what is it and how to measure?

Body composition = the relative percentage of body weight that is fat & fat free tissue Measuring methods : - Skinfold callipers - Bioelectrical impedance - Sophisticated body scanners Healthy body fat ranges for both males and females of different groups

Total fitness principles 01: Emotional fitness

- Ability to cope with the emotional stress of modern life - 25% of the uk will experience a mental health problem during their lifetime - Consumption of media is destructive to emotional fitness - To be emotionally fit you must have a positive self image, strong self-awareness and confidence.

Total fitness principles 02: Medical fitness

Presence of injury, illness, or drugs prevents you from being medically fit. Medical fitness can be affected by hereditary factors => even with a healthy, active lifestyle, they can develop life threatening diseases

Total fitness principles 03: Nutritional fitness

- Body requires variety of specific nutrients - Different exercise & activity => different demands on body => everybody may have slightly different nutritional needs - Balanced diet, macronutrients (fats, carbs, protein) , micronutrients (vitamins & minerals)

Total fitness principles 04: Physical fitness

- Meeting physical demands of life - Components of physical fitness have been detailed of previous cards

Total fitness principles 05: Spiritual fitness

- Someone who recognises there are multiple dimensions that make up life & engages in activities that positively align with those dimensions to develop total person concept - Being true to one's self at the deepest level

Total fitness principles 06: Social fitness

- Ability to build & maintain healthy relationships - Human beings are tribal in nature - Risk of anxiety, depression & other mental illness is higher if someone is unable to engage socially.