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Apr 15, 2015

Muscular Strength


The physical ability of an individual is influenced by his or her muscle strength. Strong muscle will function efficiently. An efficient muscle, will experience delayed exhaustion while performing high intensity work. Having high muscle strength enables an individual to do more quality daily life activities. Muscle strength is defined as the ability something muscle or a group of muscles to overcome resistance to produce force (work). The lungs increased ability to the optimum utilisation capacity will continue and oxygen can be supplied to muscles to prevent fatigue. Muscle strength is measured based on the maximum force produced from a movement or specific muscle contraction. The strength of muscle is connected to muscle size, the type muscle fibre, nervous system and one’s percentage of testosterone level. For example, men can easily build more muscle strength compared to women because the muscle size of men is larger and they have a higher percentage of testosterone hormone.


The strength of muscle is the ability of the muscle to overcome heavy burden or resistance. For example weightlifting, standing long jump test, sergeant jump test and others. The strength of the muscle is very important to achieve high performance in sports, contributing to the power to perform certain task. Muscle strength is also needed in daily activities like walking, running, lifting things and others.

Apr 14, 2015

Body Composition

The body composition of a person consists of fat and non-fat components. The total of both parts determine the weight and shape of a body. Human body build can be divided into three body types namely endomorph, mesomorph and ectomorph. 

  1. Endomorph is a sturdy body structure because there are many fats accumulating beneath the skin. People with this body type are suitable for sports like weightlifting, throwing iron hammer and wrestling.

  2. Mesomorph is muscular body, strong with an attractive body structure. People with this body type are suitable for sprints and jumping events.

  3. Ectomorph has a thin and lanky frame because the body lacks fatty tissues under the layers of skin. Those with this type of body are suitable to become long distance runners, cross country athletes and basketball players.
PIC FROM : https://medium.com/@seyfi/some-workout-and-diet-tips-from-an-endomorph-f9554777a05e

Muscular Endurance

There are three components of activities directly related to muscles: muscular endurance, muscular strength and muscular power. Muscular endurance is the ability of a muscle or a group of muscles to sustain doing a work repetitively for a long time. Muscular endurance falls into two categories: static muscular endurance and dynamic muscular endurance.

Muscular endurance is measured based on the recurring muscle contractions against a resistance for an extended period of time. For example, activities to increase muscle's resistance include sit ups, push-ups and burpee exercise. 

PHYSICAL FITNESS RELATED TO HEALTH

Cardiovascular Endurance

Cardiovascular endurance is the ability of the cardiovascular system to distribute oxygenated blood to working muscles and then excreting waste materials from the muscle. This phenomenon occurs continuously and for a long period of time. We could increase the system's effectiveness by doing physical activity. Cardiovascular system constitutes:

  1. Heart
    Pump blood through pulmonary circulation and systemic system.

  2. Lungs
    Supply oxygen to the blood and excrete carbon dioxide from blood.

  3. Artery and Vein Network
    Artery network carries blood from the heart to the whole body, while vein carries blood from the entire body back to the heart.

Heart capacity and blood circulation continues to function when somebody does work for a long period. Cardiovascular endurance is the most important component in human physiological profile and it involves aerobic and anaerobic endurance.

Jun 11, 2013

Respiratory Distress Syndrome (RDS)

Respiratory Distress Syndrome (RDS)

What is Respiratory Distress Syndrome (RDS)?
Respiratory distress syndrome (RDS) in the newborn, also known as hyaline membrane disease, is a common complication seen in premature babies. Babies with this condition will develop breathing difficulty and may require intensive care management. RDS can be mild or severe, the severity and progression depend mainly on lung maturity.

10 facts on child health

10 facts on child health

A child's risk of dying is highest in the first month of life.

In the first month of life safe childbirth and effective neonatal care are essential. Preterm birth, birth asphyxia and infections cause most newborn deaths. Once children have reached one month of age, and up until the age of five years, the main causes of loss of life are pneumonia, diarrhoea, and malaria. Malnutrition contributes to more than one-third of all child deaths.

WHO | Sex work

WHO | Sex work

Dec 28, 2012

Types of Exercise


Depending on the purpose for you doing exercise, there are a variety of types of exercise available to you. For example, if you're trying to improve stamina and your circulatory system, aerobic exercise would benefit you.If you're trying to build muscle, then flexibility and weights would be the proper choice. Whatever you goals are, you'll be able to find the type of exercise appropriate for you, and an exercise regimen that will of the proper intensity and gradient so that you can win with an exercise program.
There are two types of exercise:

1.          Aerobic
2.          Anaerobic
What is Aerobic Exercise
The word aerobic is made up of two Greek words: Aeros meaning air and Bios meaning life.
Aerobic exercise is vigorous enough to increase the body's need for oxygen and hence air intake and breathing rate increase.  Aerobic exercise is done at a pace that allows an adequate supply of oxygen to reach your muscles as you work out.  If you can hum to yourself or carry on a conversation as you work out then you are probably exercising aerobically.  This type of exercise can be continued for 20 - 45 minutes without being exhausting.
Some Examples of Aerobic Exercise include:
Swimming,Brisk Walking,Cycling,Jogging,Rowing,Aerobics classes

What is Anaerobic Exercise?

Anaerobic means literally without air or oxygen.  A term applied to microbes which can thrive only in the absence of oxygen; but it also refers to the converse of aerobic exercise, where sustained intensive exercise (eg sprinting) exceeds the body's capacity to deliver oxygen so that the muscles use energy derived from anaerobic metabolism resulting in an oxygen deficit which has to be replenished later. Anaerobic exercise involves intense or explosive spurts of strenuous activity that leaves you gasping for breath.  This exercise can only be done for a minute or too at a time, because it depends on limited stores of glycogens (sugars) stored in the muscles, which are rapidly depleted, resulting in intense muscle fatigue.



Examples (of anaerobic exercise)

Weight lifting,Sprinting

Best Types Of Exercise
The best types of exercise combine 3 elements:

1.          Stamina
2.          Strength
3.          Suppleness

There are many different types of aerobic exercise and which one is best for you to use is dependent on your time limits, financial and physical limitations, and personal choice. Low impact exercises like walking, swimming and cycling are probably the cheapest and most practical types of aerobic exercise to take. These supply the benefits without the risks of injuries such as back and knee-joint problems that can occur in high impact exercise like jogging. Walking and swimming are relatively cheap, you don't have to pay gym fees and require little in the way of special sports clothing or equipment.  You can use different ones daily.  The important thing to bear in mind is that it has to be aerobic for 20 minutes.

You need to add resistance or weight-training to your programme as lifting is an important component of exercise because it increases your strength.

A good exercise programme includes 3 types of exercise:
1.          Stretching (to improve flexibility) (Yoga, Tai Chi).
2.          Endurance (aerobic) to improve cardio fitness.
3.          Strength training (weight training).

It is wise, if suffering from stress, to avoid competitive types of exercise as research indicates competitive exercise can be stressful instead of relaxing.  So walking, swimming, cycling etc., are good, non-competitive aerobic exercise, but competitive exercise for example, squash and tennis, should be avoided.  Exercise should not be used in isolation but in order to get maximum stress reduction benefits, it should be used along with relaxation, nutrition, Tai Chi, etc.

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