Midterm Outline :D

This outline consists of the following topics: Week 4: Factors affecting Fitness and Week 5&6:
Phases and Types of Exercises

Week 4 : Factors affecting Fitness

Highlights or Focus goals:

a. Identified the 1. factors that affects our physical fitness, and 2. different postural
deformities;

b. Discussed the importance of exercise, to correct posture to avoid unhealthy lifestyle and
bad posture, and to become physically fit;

c. Explained the barrier and solutions that affects the physical fitness;

1. Factors affecting our physical fitness (13)

What is Physical Fitness?

 Physical fitness is generally defined as general state of health and well being or
specifically the ability to perform daily works actively and enthusiastically with the same
vigor.

The following factors may affect physical fitness

1. Sex – women are built differently than men, they have lighter bones, less muscle, more
body fat, and different weight distribution.
2. Age – as you age, your muscles weaken; bones are more fragile; heart rate drops;
movement decreases; body fat increases
3. Regularity of exercise – exercise promotes fitness depending upon the intensity and
regularity and time elapsed.
4. Diet – Good diet gives us proper nutrition and thereby provide ample source of energy
and vigor
5. Amount of training – the amount of exercise in mild, moderate, and high intensity
decides our body fitness.
6. Rest and relaxation – rest and relaxation are necessary for recovery and it speed ups the
muscles to go back to the normal stage.
7. Gender – Men and women are biologically to species and their psychological functions
typically.
8. Postural deformities – Good posture allows the body to function effectively and adapts
the exercises accordingly.
9. Illnesses – Illness always affects fitness factors negatively
10. Lifestyle – Healthy lifestyle promotes better health and fitness
11. Environment – Work out in high altitude requires more oxygen
12. Stress – stress increases muscle tension and it makes it difficult to focus on multiple
things at once.
13. Body types – The external appearance of the body depends on body composition and
body type. There are distinct body types, called the somatotypes:

 Endomorph – characterized by roundness and softness of the body. This is the fat
component.
Characteristics of Endomorph: Oval shaped, shoulders are high and square, short neck, and
easily gain weight.

 Mesomorph – characterized by a V-shaped body with large bones covered in thick

muscles. This is the muscle component.

Characteristics of Mesomorph: Broad shoulders, large chest, Narrow waist, Muscular limbs

 Ectomorph – characterized by a thin, fragile body. This is the thinness component.

Characteristics of Ectomorph – Narrow, rounded shoulders, long thin limbs, A lack of Skeletal
muscle.

1. Different Postural Deformities (5)

Posture Deviation – It means that your body or posture is poor.

Effects of Bad Posture

 Improper posture can cause our muscles to work harder than usual. It also adds
pressure to the spine resulting in lower or upper back pain.
 Prolonged sitting compresses digestive organs, which affects metabolism.
 People who cross their legs while they sit increase the pressure of fluids passing through
our bodies, resulting in spider (or varicose) veins. This also increases of the possibility of
developing cardiovascular disease.

*Important Note

The Vertebral Column

is composed of 33 vertebrae

The spine is divided into 5 sections: (7) cervical (upper spine) , (12) thoracic (middle spine) , (5)
lumbar (lower back spine), (5) sacral (between the sacrums (hip bones)), (4) coccygeal (tail
bone) (3 smaller bones are often fused together.

1. Lordosis – Excessive inward curve in lumbar in lumbar spine.

2. Achondroplasia. A disorder in which bones do not grow normally, resulting in the short
stature associated with dwarfism
3. Osteoporosis - a condition in which vertebrae become fragile and can be easily broken
(compression fractures)
4. Kyphosis – An exaggerated forward rounding of the back. Curving of the spine that
causes a bowing rounding of the back.
5. Scoliosis – Sideways curve in your backbone.
6. Types of Scoliosis (5) :

KYPHOSIS - is a spinal disorder in which an excessive outward curve of the spine results in an
abnormal rounding of the upper back. The condition is sometimes known as "round back" or
"hunchback."

LORDOSIS - is defined as an excessive inward curve of the spine

SCOLIOSIS - is a sideways curvature of the spine that occurs most often during the growth spurt
just before puberty.

GENU VALGUM - also known as knock knees, is a common lower leg abnormality that is
usually seen in the toddler, preschool and early school-age children.

***GENU VARUM -***is when the legs curve outward at the knees while the feet and ankles
touch.

Week 5 and 6 : Four Phases and Types of Exercise

Warm Up -

It is to elevate the body’s temperature to prepare the muscles to any succeeding strenuous
activity. By warming up, the muscle are provided with sufficient amount of blood and oxygen
supply so that they will contract more efficiently.

Stretching

This phase of exercise follows immediately after warm up. It is done by doing gradual stretching
activities from upper to lower extremities.

4 types of stretching:

1. Static Stretching - It allows muscles and connective tissues surrounding the joint to
stretch far enough to its full range. It is used to stretch muscles while the body is at rest.
2. Passive Stretching - This is a form of static stretching in which an external force exerts
upon the limb to move it into the new position. This is normally achieved through the
force of gravity on the limb or on the body weighing down on it. You’re able to relax
your body while a partner, accessory, or prop intensifies the stretch by putting external
pressure on your body.
3. Ballistic Stretching - You force the body parts into positions beyond the normal range of
motion by the momentum of a swinging movement. This is the stretching by bouncing
into or out of a stretched position.
4. Dynamic Stretching - are the active movements (moving from one place to another)
where joints and muscles go through a full range of motion. They can be used to help
warm up your body before exercising. Dynamic stretches can be functional and mimic
the movement of the activity or sport you're about to perform.

Activity Proper/ Conditioning - During the conditioning phase, you perform the exercise that
produces fitness benefits, such as calorie burning, building endurance or muscle strengthening

Cool Down - Characterized by static stretching which will serve to lower gradually your blood
pressure or body temperature and the stress of your muscle caused by the strenuous activity.

Types of Exercises (7)

1. AEROBIC EXERCISE

Aerobic exercise, speeds up your pulse and breathing, is significant for some, body capacities. It
gives your heart and lungs workout and increase endurance.

1. FLEXIBILITY EXERCISE
Stretching helps maintain flexibility. We often oversee that in adolescence, when our muscles
are better. But getting old and injury leads to a loss of flexibility in the muscles and tendons.
Muscles reduce or contract and don't function appropriately.

3.STRENGTH EXERCISE/TRAINING Firming up your muscles not simply marks you stronger, but
also encourages bone growth, lowers blood sugar, helps with weight control, enhances balance
and posture, and lessens stress and pain in the lower back and joints.

4.WEIGHT EXERCISE It is another effective in developing strength and endurance of your

muscle. It uses different fixed machines that varies from the degrees of weight to resist.

5.CALISTHENIC EXERCISE Using the body weight are practical and inexpensive to perform only
use minimal space is needed to perform the activity.

6.CIRCUIT EXERCISE/TRAINING Is a fast paced body conditioning workout method that

combines several strength training and high intensity aerobic exercises (4-10 exercises) to
create a circuit.

7. BALANCE EXERCISE/TRAINING Refining your balance makes you feel stable on your feet
and helps prevent falls. It's especially important as we get older, when the systems that
help us maintain balance our vision, our inner ear, and our leg muscles and joints tend
to break down.