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Health and Fitness Guidelines Overview

The document outlines health recommendations for different age groups, emphasizing the importance of regular physical activity, proper diet, and adequate sleep to prevent various health issues. It discusses the negative effects of stress, smoking, alcohol, and obesity on health, as well as the components of physical fitness, including aerobic endurance, strength, flexibility, and speed. Additionally, it provides examples of exercises for improving different fitness components and highlights the significance of maintaining a balanced diet.

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ashaidhillon84
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5 views2 pages

Health and Fitness Guidelines Overview

The document outlines health recommendations for different age groups, emphasizing the importance of regular physical activity, proper diet, and adequate sleep to prevent various health issues. It discusses the negative effects of stress, smoking, alcohol, and obesity on health, as well as the components of physical fitness, including aerobic endurance, strength, flexibility, and speed. Additionally, it provides examples of exercises for improving different fitness components and highlights the significance of maintaining a balanced diet.

Uploaded by

ashaidhillon84
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

19–64-year-old --> aim to do 2.

5 hours (150 minutes) of moderate intensity activities every


week.

5-18 years --> 60 mins daily- More exercise= better posture, lower body fat, reduces stress on
NHS as fewer people getting diabetes.

Less Sleep = depression, reaction time, mood swings, attention span, stress.
Too much sleep= CHD increase, fatigue

Alcohol: Alcohol poisoning. Cancer, reduced sperm count, Liver disease

Obesity: Type 2 diabetes, cardiovascular disease, cancer, osteoarthritis

Diet: The NHS recommends eating 5 portions of fruit/vegetable every day, starchy food should
make up 1/3 of your diet, you should eat meat and protein and have at least 2 portions every
day, you should aim to eat dairy products every day as well, you should also dirk 6-8 glasses of
water every day.

1. Stress --> state or emotional strain or tension resulting from adverse or demanding
circumstances
Stress= hypertension, angina, stroke, heart attack, stomach ulcers, depression.

Smoking --> nicotine replacement therapy, chewing gums, vapes, stop smoking immediately.

Aerobic Strength Muscular Flexibility Speed Power


endurance Endurance
Cycling Push-ups Overhead Yoga Box jumps Plyometrics
Running Squats press Forward Jumps Hill sprints
Swimming Deadlift Bicep curl lunges Borad jumps Interval
Dips Seat stretch training

Components of fitness

Physical fitness – focusing on the health-related aspects of fitness – good scores in


components in the area mean you have only a small chance of developing health problems.

Skill-related fitness – fitness that allows the individual to perform an activity, task or sport (also
known as motor fitness).

Physical fitness) Aerobic endurance, or stamina, is the ability of the cardiovascular and
respiratory systems to efficiently supply muscles with nutrients and oxygen during exercise. It is
essential for daily activities and various sports. Poor aerobic endurance can result in lower
performance in some sports.

Strength) How much force a muscle can complete in a single contraction

Muscular endurance- this is needed where a specific muscle or muscle group makes repeated
contractions over a significant period

Flexibility- having an adequate range of motion in all joints of the body and the ability to move a
joint fluidly through its complete range of movement.
Speed-Move the whole body or limbs very quickly and move over a specific distance in the least
amount of time.

Body composition- the amount of body fat and fat-free lean body tissue an athlete has.

Aerobic endurance training- Fartlek training, interval training, circuit training, continuous training

Muscular strength- fixed machines and free weights, repetitions, and training until failure

Core stability- sit ups, yoga, plank, circuit training

Flexibility- Dynamic and static stretches

Speed- Hollow sprints, resistance drills, interval training

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