Jennifer Ellison-Brown: The concepts of fitness

first_img Physical fitness is the ability of the body to carry out everyday activities without excessive fatigue and with enough energy remaining for other tasks. This means that as well as performing our normal daily tasks, we can also perform additional physical activities, including sports. Being fit is central to our health and sense of well-being. If we are healthy and fit, then the physical, mental, and social aspects of our lives are working well. Fitness is critical to success in sports. Physical fitness consists of health-related fitness and sports performance-related fitness. Exercise refers to a subset of physical activity – planned, structured, repetitive movement of the body designed specifically to improve one’s health and to maintain physical fitness. Fitness depends on such physiological factors as the heart’s ability to pump blood and the size of muscle fibres. Only exercise will significantly improve fitness. The World Health Organization recommends that individuals include a moderate amount of exercise on most, preferably all, days of the week (Fit and Well, 6th Edition 2005). In order to have good health, we should eat sensibly, engage in regular physical activity, get the required rest and sleep, limit alcohol intake, resist smoking and other social drugs, and improve our ability to cope with stress. It is important to adapt a healthy lifestyle for us to maintain our health. The following health-related fitness components are important for the human body to work efficiently: – Cardiovascular endurance – the ability of the circulatory and respiratory systems to supply fuel and oxygen to the muscles. – Muscular strength – the ability to exert an external force or to lift a heavy weight. – Muscular endurance – the ability of the muscles to repeatedly exert themselves. – Flexibility – having a wide range of motion in the joints. – Body composition – having the relative percentage of muscle, fat, bone, and other tissues of which the body is composed. – The ability to cope with stress. Physical benefits Performance-related fitness This is the level of physical fitness necessary for the demands of regular sporting activity. We may be fit from a health-related perspective but not be fit for sports. Each sport activity makes its own particular demands on the body. To be successful in sports, it is important to have health-related fitness and also to be as fit as possible in the performance-related components below. – Explosive strength (power) – the ability to combine speed and force in one explosive act. – Speed – the ability to move all or parts of the body as quickly as possible. – Agility – the ability to change direction of the body at speed. – Coordination – the ability to carry out a series of movements smoothly and efficiently in response to your senses. – Balance – the ability to maintain equilibrium when stationary or moving. – Reaction time – the ability to respond to a stimulus quickly. – Timing – the ability to coincide movement in relation to external factors (to act at the right moment). Exercise helps your mental well-being, too. – It is stimulating and enjoyable. – It relieves tension and stress, which can cause high blood pressure and heart disease. – Relieves aggression. – Relieves boredom and provides a challenge. – It helps you sleep better, so you feel more rested. – Boosts self-esteem. All these benefits mean that exercise helps you to meet the demands of your environment more easily. In other words, it makes you fitter. You can work harder, feel less tired, and enjoy life more. The way to improve your fitness is through exercise. The more easily you are able to meet demands, the less likely you are to suffer stress, fall ill, or injure yourself. Exercise increases your social well-being, especially if it’s in the form of a sport. – Boosts confidence. – Helps you cope better with difficult people and situation. – You will meet people, make good friends. – Develops team work and cooperation.center_img Definition of fitness Benefits of exercise Social benefits Health-related fitness Exercise helps you to look good and feel good. – It burns up stored body fat, so your shape improves. – Gives superb muscle tone. – Strengthens back and abdomen. – Strengthens bones. – Keeps joints flexible to encourage efficiency. – Strengthens heart and lungs, so you won’t get tired easily. – It helps to prevent heart disease, high blood pressure, back pain, cancer. – Slows the ageing process. Mental benefitslast_img read more

H-DNL volleyball: Arcata clinches Big 5 title

first_imgSenior Maya Mircetich and the Arcata High volleyball team were dominant on the road as the Tigers clinched the first outright Big 5 Conference title for the program since 2015 with a four set (25-22, 25-15, 21-25, 25-19) win over McKinleyville, Thursday night at McKinleyville High.Arcata (22-7, 8-0) took control from the opening serve behind a senior-laden team.“It feels incredible, all of us have been waiting for this since our freshman year.” Mircetich, a senior, said. “We’ve gelled so much …last_img read more

2010 National Communication Partnership Conference

first_imgOpening Remarks (.pdf – 54KB)– Dr Essop Pahad, Minister in the PresidencyThe Communication Opportunity, the Communication Responsibility (.pdf 660KB)– Themba Maseko, CEO Government Communication and Information SystemAfrica 2010: Continental opportunities (.pdf 1MB)– Thaninga Shope-Linney, Nepad General Manager, Communications and OutreachA World Class African Cup (.pdf 14MB)– Danny Jordaan, CEO Local Organising CommitteeCountry Positioning (.pdf 26MB)– Raul Peralba, Partner Director Trout & PartnersGermany: Land of Ideas (.pdf 23MB)– Mike de Vries, MD FC Deutschland GmbHBrand South Africa: Working together for a better future (.pdf 555KB)– Yvonne Johnston CEO International Marketing CouncilSpeaker profiles (.pdf)2010 National Communiction Partnership Strategy (.doc)2010 National Communication Partnership Task Team meeting 05/05/06 (.doc)Enquiries: info@imc.org.zaThis conference was hosted in collaboration with the 2010 National Communications Task Team.last_img read more

Davis Cup: Weather spoils the fun for Indians

first_imgSomdev Devvarman celebrates with Indian team members after his win on Sunday.With the Davis Cup World Group play-off tie locked at two-all, Yuki Bhambri, after losing the opening set, had just broken Filip Krajinovic’s serve when the heavens opened. Play was halted for the night and so was India’s fightback after a remarkable come-from-behind victory by Somdev Devvarman earlier in the evening.After Somdev’s outstanding victory, Yuki lost the first set 3-6 and the second set was in the balance at four-all when bucketfuls of rain came down at the KSLTA courts, forcing play to be suspended.The Yuki-Filip match will resume at 12 noon on Monday to decide which team reaches the top-16 and which gets relegated to Group 1.In the first reverse singles rubber, Serbian Dusan Lajovic rattled through the first set and was leading 2-1 in the next when India captain Anand Amritraj, with his lush grey hair glinting in the Bangalore sunshine, came up to Somdev to give him a pep talk.Serbia, the World No. 2 team, had its foot firmly in the World Group before Somdev changed the complexion of the match and registered a 1-6, 6-4, 4-6, 6-3, 6-2 win over Lajovic, ranked 83 places above the 144th-ranked Indian.His win pushed the tie, in which India were 0-2 down on the opening day, into the fifth rubber.The Bangalore crowd witnessed two top quality matches in as many days and ensured their decibel levels never came down as the Indian team thrived in the environment.advertisementSomdev showed experience, class and temperament to overcome a stiff challenge from Lajovic, who has had decent success this year.The big serving Lajovic looked to have found his touch straightaway and Somdev seemed to be in the same mode that he was in during his defeat in the second singles rubber on the opening day against Krajinovic.The top-ranked Indian seemed to have no clue how to tackle Lajovic’s serves. But Somdev regrouped. After Amritraj’s pep talk, he suddenly looked a different player and not only did he hold his serve but nerve as well.”I kept telling myself ‘just hang on’ in there. I thought I didn’t have a chance against his serves but I really can’t figure out what happened and suddenly, I got everything going,” Somdev said.He got a break point in the 10th game of the second set and capitalized on it to draw parity. The Indian had the third set firmly in his grip and was leading 4-1 before Lajovic battled his way back to surge to a 5-4 lead and then broke Somdev again to take the set.Somdev targeted Lajovic’s backhand and, at times, faltered, but he persisted and that finally paid rich dividends. The fourth set was a see-saw battle which Somdev eked out with his experience, and in the decider, the Indian broke the Serbian in the third and seventh games and then served out the match.”I was serving well and all of sudden I got tired midway in the second set and it continued till the fifth set. Somdev raised his game and slowed the match which really helped him. He started to return well and I lost confidence in my serves and service is very crucial at high altitudes,” said Lajovic.last_img read more

Soaring Hawks Rake The Nets, 113-102

first_imgATLANTA (AP) — Paul Millsap played like one of the league’s best players. Now, he’ll wait to see if he’s picked for his second straight All-Star game.Millsap had 28 points and 15 rebounds, five other Atlanta players scored in double figures, and the Hawks stretched their franchise-record winning streak to 17 games in a row with a 113-102 victory over the Brooklyn Nets on Jan. 28.“Paul was aggressive,” said teammate Al Horford, who also had a double-double with 20 points and 12 rebounds. “When he plays like that, we’re tough to beat.”Atlanta (38-8) has won 31 of 33 and leads the Eastern Conference by a commanding seven games. This was a bit tougher than expected against the struggling Nets, who kept it close most of the way.The Hawks pulled away in the final quarter, leading by as many as 15. Millsap finished off Brooklyn’s last run with a 3-pointer from the corner with 2:34 remaining, pushing Atlanta to a 109-98 edge.Millsap, who was more of a role player in Utah, had taken a lead since signing with the Hawks. He earned his first All-Star appearance a year ago and is expected to be among at least three Atlanta players getting in when the East reserves are announced Jan. 29. Horford and Jeff Teague are favored to get in, and Kyle Korver could make it as well.“We’ve definitely got a lot of guys who are deserving,” Millsap said. “It’s going to be tough if one of those guys doesn’t make it.”Joe Johnson led the Nets with 26 points. It wasn’t enough to prevent Brooklyn’s 11th loss in 13 games.“That’s why they’ve won 17 in a row: they’ve produced every night consistently and their defense had been consistent every night,” Nets coach Lionel Hollins said. “We had some stuff that gave them trouble, but they kept scoring and we couldn’t stop them.”Korver had 17 points for the Hawks, connecting on five 3-pointers and having another taken away with a video review showed he shot after a foul was committed on a teammate. Teague and Dennis Schroder had 13 apiece, while DeMarre Carroll added 12. Atlanta outrebounded the Nets 45-35.Brook Lopez scored 18 for Brooklyn off the bench, and Jarrett Jack chipped in with 14 points and 13 assists.The Hawks got off to a sloppy start, committing six turnovers in the first 7 minutes. But they seized control before the break, closing the second quarter on a 21-9 run that sent them to the locker room with their biggest lead of the half, 64-53.Atlanta has built a double-digit lead in every game during its winning streak, and improved to 33-1 this season when up by at least 10 points.Amazingly, the Hawks have already matched their win total for all of last season, when they slipped into the playoffs as the No. 8 seed with a 38-44 record.And it’s not even the All-Star break.“We’re trying to grow and improve,” said coach Mike Budenholzer, who will lead the East in New York. “We want to keep our mindset there, just play each night, go out there and compete. That’s been good for us so far.”Hawks to 17th straight win, 113-102 over Nets(PAUL NEWBERRY, AP Sports Writer)TweetPinShare0 Shareslast_img read more