Physical exercise interventions and its benefits

- Physical exercise is a subset of physical activity.

- Physical exercise is which planned, structured and repetitive aimed to
improve or maintain fitness or health.
- Physical activity is a universal concept & defined as bodily movement
produced by the contraction of muscles that substantially increases the
amount of energy you expend.
- Physical activity is an organized activity and is further divided into different
categories according to the purpose.
- Primarily physical activity is aimed at physical and health capacity
improvement.
- According to WHO the first indicator of health is physical activity.
- The risk of many chronic disease i.e.
►cancer
► Cardiovascular condition &
► Type 2 diabetes
Are reduced through physical activity and balance diet.
- The sedentary lifestyle is the leading cause of the increased mortability rate
globally.
- WHO stated that about 3.2 million deaths per year are occurring due to
physically in active in the world.
- It is important to plan physical activity interventions with the aim of
preventing & managing hypokinetic (NCD).
- No single intervention is effective to increase physical activity level.
- A comprehensive collaborative approach is most effective.
- Intervention should be easy, simple, cheap social and physical activity
should also consider the balance between energy intake & expenditure.
Principles of physical fitness training
- Physical exercise and athletics achievement are not limited to the able-
bodied people with disability can also attain high levels of fitness and
performance.
- The human body is very adaptable to the incoming activity as stress.
 - The body response to exercises is two types;
 Immediate response ( acute response)
 Chronic adaptation exercises.
- The first one is the immediate response while the person start the exercise
the body system mechanism tries to overcome the challenges by increasing
heart rate, inhalation & exhalation and increasing blood circulation toward
the active part of the muscle.
- The second one is chronic adaptation of exercise. For chronic adaptation of
exercise to be effective it needs planning and repetition of activity in
structured way.
Principles of specificity
- Every activity requires a specific mix of fitness components.
- To develop particular fitness components, you must perform exercise that is
designed specifically for that component.
Principles of overload
- Training is to improve your level of fitness
- You improve your level of fitness only if you overload your body.
- You make your body work harder than normal by increasing the amount
work.
- The body will gradually adapt new level of work & improve level of fitness.
- The amount of exercise needed depends on the
 Individuals current level of fitness
 Persons genetically capacity to adapt training
 Fitness goal
 Component being developed.

Principles of reversibility

- Fitness cannot be stored for future use & your level of fitness is constantly
changing.
- Any adaption that takes place as a consequence of training will be reversed
when you stop training.
- This is referred as detraining.

Principles of individual difference

 - A principle of individual difference is a principle that state that, because
everyone is unique.
- Each person experiences a different response to an exercise program.
- These difference may be related to;
 Body size & shape
 Genetics
 Past experience
 Chronic conditions
 Injury & gender.

e.g some people need longer recovery time than others.

Exercise which develops cardiovascular endurance

- Sometime called cardio respiratory system.

- Which the body parts, serves to work continuously for extended periods of
time.
- The cardiovascular system picks & transport oxygen, nutrient & other key
substance to the organs & tissue that need them.
- It also picks up waste products & carries them where they can be used or
expelled.
- The cardiovascular system consists of the heart, the blood vessels &
respiratory system.
- A few e.g of Aerobic activities
 Walking, jogging, running & biking.
- Aerobic activities strengthen the heart & lungs &make your working
muscles more efficient at using oxygen.
- They also increase stroke volume(amount of blood pumped per heart beat)
lower your resting heart rate to an average of 72bpm(beats per minute)
- FITT is an abbreviation & principles of training.
- F= stand for frequency
- I= intensity
- T= time
- T = type of activity.
- Frequency; is how often the exercise program performs peer weeks for
benefits are achieved when you engage in exercise 3-5 times per weeks.
 - Intensity; refers how hard the exercise program of your target heart
rate(THR) zone is, in general it is exercising at level where the heart is
beating b/n 50%-85% of a person’s maximum heart rate(220-age)
- Exercise designed to improve cardiovascular fitness works to improve the
hearts ability to pump blood& the muscles ability to pull oxygen from the
blood.
- Time (duration) is how the exercise program in your target heart rate zone.
- Type of exercise; is the types of activities that provide the greatest
improvement in cardiovascular fitness.
Methods of train cardiovascular endurance
- Cardiovascular endurance exercise consist of prolonged low-to- medium
resistance training that puts your cardio respiratory system(heart, lung &
veins) to the test.
- This means that your heart rate remains elevated throughout the whole
duration of exercise & is heavily related to how well you can provide
oxygen to your muscle & remove carbon dioxide.
 Some of the best method to improve your cardio are;
o Jumping, rope, aerobic exercise
o Walking, jogging & running. etc.

Skipping or jumping

- Rope is a form of exercise that involves swinging a rope around your body
&jumping over it as it passes under your feet.
- Aerobic exercise(Endurance activity or cardio respiratory exercise)
- Is physical exercise of low to high intensity that depends primarily on the
aerobic energy generating process.
- Walking; is a great way to improve or maintain your overall health.
- 30 minutes every day can increase cardiovascular fitness, strengthen, bones,
reduce excess body fat & boost muscle power & endurance.
- Jogging; is a step which simply means running with a slower speed.
- It is b/n walking & running to increase your fitness with less stress on your
body.
- Running; is probably the easiest & most versatile exercise to improve your
cardiovascular endurance.
 - Used to slowly build strength basis for more intensity & challenging tasks.
- The biggest benefit is the ability to strengthen your heart.
Exercise which Develops muscular Endurance & strength.
- Muscle produce the force required for movement within the body.
- The nervous system coordinates the muscular contraction of the muscle to
allow us to carry out everyday tasks & bodily functions.
- Movement can be caused by the contraction of skeletal muscle.
- it can caused by the contraction; - smooth muscle
- Cardiac muscle

►Smooth muscle; resulting in such things as food being moved through the
digestive system.

►Cardiac muscle: resulting in the movement of blood through the cardiovascular

system.

There are two types of muscle contraction, based on the functions that the muscle
is performing they are named as;

 concentric
 Eccentric contraction.

Concentric contraction -is the most common form muscular contraction.

- It occurs when a muscle is as a prime mover & shortening under tension &
creating movement around a joint.

Eccentric contraction; - is the opposite of concentric action

- In eccentric contraction the muscle acts as antagonist lengthens under

tension.
- There are three types of muscular strength & endurance
 Isotonic
 Isometric
 Isokinetic

Isotonic type of program:

 - There is concentric & eccentric contraction which generally involves the full
range of motion.
- There is shortening & lengthening of muscle.
Isometric type of program
- Concentration is the muscle increase in tension but there is no change in its
length & therefore no movement.
Isokinetic type of program
- This type of contraction is a type of muscle contraction where the muscle
shortens & increase in tension while working at a constant speed against a
variable resistance.
- The muscle works throughout the full range movement but this can be
achieved only by using isokinetic weight training program.
Training for Strength versus Endurance.
Muscular strength is the maximum amount of force a muscle can produce in
a single effort.
- Muscular strength & muscular endurance are different but related
components.
- Muscular strength the way of assessment is measuring the maximum amount
of weight an individual lift once.
- Muscular endurance is the ability of a muscle to apply a submaximal force
continuously for long period of time without fatigue.
- Muscular strength – improvement through weight training program
- Using low repetition & high resistance

- Muscular endurance – improvement, differ mainly in the number of repetition &

amount of resistance using high repetition & low resistance.

Exercise which develops flexibility-flexibility is improved by stretching, moving

a joint extend beyond its point of resistance.

- Flexibility is restricted by the joint itself & the muscle, ligaments & tendons
acting on it.

Dynamic stretches; is an individual muscle & joints manage the activity with a
great range of motion.

This enhances & decrease injury risk by improving blood flow to the muscle.