Unit 1,2,3,4,& 5
Unit 1,2,3,4,& 5
Unit 1,2,3,4,& 5
Physical fitness
Simply it is the body‘s ability to function effectively and
efficiently .eg.
Performing daily routines effectively,
Enjoying leisure time
Meeting sudden challenges.
Resisting fatigue
Cont’d…
How can we achieve phy. fitness?
Physical fitness is achieved via movement
and effort.
It is achieved through properly selected and
executed activity
It is achieved through proper Fitness
dosage…FITT
Components of Physical Fitness
a) Health related physical fitness
- Related with healthy life style .
Eg. Cardiorespiratory endurance, Muscular strength,
Muscular endurance, Flexibility, & Coordination.
b) Skill related physical fitness
Related with athletic performance
Eg. Speed , Power , Agility, Coordination, Reaction
time & Balance.
Physical Activity
It is bodily movement produced by skeletal muscle
contraction that results in energy expenditure.
Based on predominant physiologic effect, physical
activity can be categorized in to aerobic physical
activity and anaerobic physical activity.
Aerobic physical activity includes forms of
activity that are intense enough and performed long
enough to maintain or improve an individual‘s
cardiorespiratory fitness.
Cont’d….
Aerobic activities such as :-
_Running
_walking,
_basketball,
_soccer, or dancing etc
Anaerobic physical activity refers to high-intensity
activity that exceeds the capacity of the cardiovascular
system to provide oxygen to muscle cells for the usual
oxygen consuming metabolic pathways.
Anaerobic activity can be maintained for only about 2 to 3
minutes. Sprinting and power lifting are examples of
anaerobic physical activity.
Physical Exercise
Exercise is described as a planned, structured,
repetitive, and purposive in the sense that improvement
or maintenance of one or more components of physical
fitness is an objective. (i.e., endurance, strength,
flexibility etc…).
Sport
It is an organized, competitive form of play governed by
rules.
Rules, whether they are written or not, are involved in
this form of activity, and these rules or procedures cannot
be changed during the competition.
Sport is, above all, competitive activity. We cannot think
of sport without thinking of competition.
Cont’d…
Principle of Overload
Consider the old saying, ―No pain, No gain.
Physical stress, such as walking at a brisk pace or
jogging, places increased stress on the regulatory systems
that manage :-
_ increased heart rate and blood pressure,
_increased energy production,
_increased breathing, and even increased sweating for
temperature regulation.
Cont’d…
As a result of the adaptation, more stress must be
applied to the system in order to stimulate
improvements, a principle known as the overload
principle.
In exercise, the amount of stress placed on the body
can be controlled by four variables: FITT
Frequency, Intensity, Time (duration), and Type, better
known as FITT.
Cont’d…
goals.
In cardiorespiratory fitness, the objective of the exercise
is to stimulate the cardiorespiratory system.
Cont’d…
Eg. swimming, biking, dancing, cross country, aerobic
classes, and much more. As such, these activities can
be used to build lung capacity and improve cellular
and heart function. This concept, called the principle
of specificity, should be taken into consideration when
creating a training plan.
Cont’d…
Principle of Specificity
The principle of specificity states that :-
“The specific nature of a training load produces its
own specific response and adaptations.”
The training load must be specific to both the
individual and to the demands of their chosen event
or events. This may be obvious when comparing the
demands of events such as marathon and Weight
lifting.
Cont’d…
Principle of Reversibility
-Refers to “If You Don’t Use It, You Lose It”
The principle of reversibility suggests that :-
- activity must continue at the same level to keep the
same level of adaptation.
As activity declines, called detraining, adaptations
will recede.
Detraining is defined as the partial or complete loss
of training ( decrease in training load ) .
Cont’d…
Cont’d…
Principle of Individualisation-
Refers to “The Individual’s Response to Training”
Principle of Variety
_refers to “ change is some times better than
rest”
This change and variety can come from such
things as changing :-
_ the nature of the exercise,
_the environment,
_time of day of the session
UNIT TWO
THE HEALTH BENEFITS OF PHYSICAL
ACTIVITY
Physical Activity and Hypokinetic Diseases/
Conditions/
Hypokinetic:- Hypo-means ” under” or” too little”
and kinetic means “movement”. Thus, hypo kinetic
means too little activity.
A hypokinetic disease is one associated with lack of
physical activity or too little regular exercise.
Examples of such disease include heart disease, low
back pain , diabetes, hypertension, and obesity.
Cont’d…
As too little physical activity can result in health
problems, too much can also contribute to illness and
injury.
Physical inactivity has led to a rise in chronic
diseases.
Some experts believe that physical inactivity is the
most important public health problem in the 21st
century. Each year at least 1.9 million people die as
a result of physical inactivity.
Cont’d…
Since 1995, new scientific evidence has increased our
understanding of the benefits of physical activity for
improved health and quality of life. These
recommendations address how much and what kind of
physical activity are needed to promote health and reduce
the risk of chronic disease in adults.
Cont’d…
Hypertension
Hypertension( high blood pressure ) , is a chronic,
persistent elevation of blood pressure that is clinically
defined as a systolic pressure ≥140 mmHg or a
diastolic pressure ≥90 mmHg.
Exercise Prescription for Individuals with
Hypertension :-
Mode: Primarily endurance activities supplemented by
resistance exercises.
Intensity: Moderate intensity endurance (40–60% VO2)*
and resistance training (60–80% )
Cont’d…
Duration: 30–60 min or more of continuous or
accumulated aerobic physical activity per day, and a
minimum of one set (8–12 reps) of resistance
training exercises for each major muscle group.
Frequency: Most, preferably
all days of the week for aerobic exercise;
2 or 3 days/ for resistance training.
Hypercholesterolemia and Dyslipidemia
Restricting caloric intake and increasing caloric expenditure
through physical activity and exercise are effective ways of reducing
body weight and fatness while normalizing blood pressure and blood
lipid profiles.
Causes of Obesity
Heredity
Life style
Environment
Hormonal disorder ( having too much/ too little hormones
But the main causes of obesity is energy balance.
Cont’d…
Metabolic Syndrome
Metabolic syndrome is a group of health
problems that include:-
_too much fat around the waist,
_elevated blood pressure,
_high triglycerides,( type of fat found in the blood
_elevated blood sugar, and
_cholesterol.
Cont’d…
Cont’d…
Musculoskeletal Diseases and Disorders
Diseases and disorders of the musculoskeletal system such
as :-
_osteoporosis, ( loss of bone mineral )
_osteoarthritis (gradual loss of cartilage of the joint)
_bone fractures,
_connective tissue tears, and
_low back syndrome, are also related to physical inactivity
and a sedentary lifestyle.
Osteoporosis is a disease characterized by the loss of bone
mineral content and bone mineral density due to factors such
as aging , malnutrition, menopause, and physical inactivity.
Cont’d…
Exercise Prescription for Preserving Bone Health
of Adults
• Mode: _Weight-bearing endurance activities.
e.g. stair climbing, jogging activities that involve
jumping (e.g., basketball, plyometrics), and
_Resistance training.
Intensity: Moderate to high, in terms of bone-
loading forces
Frequency: 3–5 times per week for weight-bearing
endurance activities;
_2 or 3 times per week for resistance exercise
Cont’d…
Duration: 30–60 min/day of a combination
of weight-bearing endurance activities,
activities that involve jumping, and
resistance training that targets all major
muscle groups.
UNIT THREE
Source of energy
Fuel for CNS
Metabolism for fat
Fats
•
Micro nutrients
Vitamins
Minerals
Vitamins
Cont’d…
It is evaluated by how much force a
muscle can generate during a single
maximal contraction.
Practically, this means how much weight
that an individual can lift during one maximal
effort.
c) Muscular Endurance:- Muscular
endurance is defined as the ability of a
muscle to generate force over and over again.
Cont’d…
The
1 RM Test (one-repetition maximum)
Cont’d…