Chapter 10 is all about fitness and the physical, social, and mental health benefits that physical activity will bring to their everyday lives. What most people are uneducated about when it comes to being physically active is that it promotes their self-esteem and can control their stress (which most people wish for everyday). It has been shown that about 25.9 percent of American adults do not engage in any physical activity which is leading to the current high rates of obesity, type 2 diabetes, and other chronic and mental health diseases.
What seems to be misconstrued when it comes to the topic of Physical activity is that it really does not take much. Physical activity by definition means- any body movement that works your muscles, uses more energy than is used when resting, and enhances health. Physical activity does vary in it’s intensity and depending on the person and their current health, they may have to start off slow and that is okay because after time they will be able to progress in their intensity level of physical activity (which is why it’s so important to keep pushing yourself). There are 3 different categories when it comes to physical activity.
Physical Activity for Health– Adding physical activity to ones day can promote their overall health. Sedentary is known an activity that expends no more than 1.5 times the resting energy level while seated or reclined. Sedentary time has it’s own independent effect on disease and mortality. With regular exercise and higher levels of physical activity, your body is able to protect you against disease and premature death.
Physical Activity for Fitness– This refers to a set of health- and performance- related attributes such as (cardio-respiratory fitness, muscular strength and endurance, flexibility, and body composition) this allows us to perform moderate- to vigorous-intensity physical activities on a regular basis without getting too tired and still having remaining energy to deal with our everyday life needs.
- Cardio-respiratory Fitness- is the ability of the heart, lungs, and blood vessels to supply the body with oxygen efficiently.
- Muscular Strength- refers to the amount of force a muscle or group of muscles is capable of exerting in one contraction.
- Muscular Endurance- the ability of a muscle or group of muscles to exert force repeatedly without fatigue or the ability to sustain a muscular contraction.
- Flexibility- refers to the range of motion, or the amount of movement possible, at a particular joint or series of joints and when it greater range of motion, the greater the flexibility.
- Body Composition– this describes the relative proportions and distribution of fat and lean tissues in the body which can be listed as muscle, bone, water, and organs.
Physical Activity for Performance– When it comes to athletes and their performance, there are certain attributes they can practice to help improve when performing their athletic tasks. These attributes can also help non athletes increase their fitness levels and the ability to perform their everyday tasks.
When it comes to the health benefits of ones physical activity and their exercise, there are many different positive outcomes they can improve on. Many do not think that being physically activity everyday can promote their health but they are wrong, here are some of the results of being physically active regularly..
Reduced Risk of Cardiovascular Diseases, Reduced Risk of Metabolic Syndrome and Type 2 Diabetes, Reduced Cancer Risk, Improved Bone Mass and Reduced Risk of Osteoporosis, Improved Weight Control, Improved Immunity, Improved Back Strength, Improved Mental Health and Stress Management, and Longer Lifespan.
By just being physically active regularly you are improving and reducing your risks for all these health related diseases, just think about that? All it takes is some time of your day and just being active and it could be just walking to class but taking that longer route or walking up that hill but being able to challenge yourself more and more each day. When you start to become more active you will able to see what works best for you and what does not and eventually you will be able to make a fitness plan for yourself. You may be told what works best for others and then you try that out thinking it will work for you as well and when you do not then it will discourage you. Understanding what works best for you and having your own physical fitness goals will help you continue to be motivated.
Being able to set your SMART goals is very important when understanding what you really want to accomplish out of your physical fitness goals. The SMART system is specifically for you, and only you because they are measurable, action-oriented, realistic, and time-oriented but all regarding to one individual person.
The FITT principle is not to different from the SMART goals because once again, it relates because to specifically one persons ability. This component is broken down into the following elements,
- Frequency– how often you must exercise.
- Intensity-how hard your workout must be.
- Time/Duration– how many minutes or repetitions of an exercise are required per session.
- Type– the kind of exercise performed.
My weekly health goal update 11/14/18- This week was not what I wanted it to be, and it all relates back to the stress I have been having and how I am letting it effect me mentally and physically. I definitely did not do well on my smoking goal but I can still say that I have improved since I began this blog post. This past week, I had a almost four panic attacks total whether it was regarding family, friends, school, work, or financial troubles and there were certain days where I just couldn’t handle the pressure and the stress anymore and unfortunately this week more frequently than not I resorted to smoking a cigarette (which in the end NEVER makes me feel better) One thing I took away from this week was not to stress so much over the things that are out of my control but also it’s really hard when you get rid of one stress and start to feel good but then another one is added on and this week it just felt I wasn’t catching break which seems to be more often than not. My goal for next week is to not let that one stress lead me to lighting that cigarette because the end result is not doing anything for me.
Here is my picture of myself being VERY stressed out.
Lizzys Truth 