Under the Guidance of Dr. Ajay Malik, Assistant Professor, Gurukula Kangri Vishwavidyalaya Haridwar

1. Diwakar Singh Kashyap
Gurukula Kangri Vishwavidyalaya Haridwar
HEALTH PHYSICAL FITNESS AND
AEROBICS

2. Physical fitness
 It is the ability of an individual to carry out daily task with vigor and
alertness without getting undue fatigue and ample energy to meet
emergency situation.
 These days, physical fitness is considered a measure of the body’s ability to
function efficiently and effectively in work and leisure activities, to
be healthy, to resist hypokinetic diseases, and to meet emergency
situations.
 The ability to carry out daily tasks with alertness and vigor, without undue
fatigue, and with enough energy reserve to meet emergencies or to enjoy
leisure time

3.  Physical fitness comprises two related concepts: general fitness (a
state of health and well-being) and specific fitness (a task-oriented
definition based on the ability to perform specific aspects of sports or
occupations). Physical fitness is generally achieved through exercise.

4. Components Of Fitness
Physiological
Health Related Skill Related Sports
Metabolic Body Composition Agility Team
Morphological
Cardiovascular
Fitness
Balance Individual
Bone Integrity Flexibility
Motor
coordination
Lifetime
Other
Muscular
Endurance
Power Other
Muscle Strength Speed
Reaction time
Other

5. Specific fitness or Skill Related
Fitness
 Specific or task-oriented fitness is a person's ability to
perform in a specific activity with a reasonable
efficiency: for example, sports or military service.
Specific training prepares athletes to perform well in
their sports.
 Examples are:
 400m sprint - in a sprint the athlete must be trained
to work anaerobically throughout the race.
 Marathon - in this case the athlete must be trained to
work aerobically and their endurance must be built-
up to a maximum.

6. Health related fitness
 Health related fitness is what everyone should have whether they play
a sport or not.
 Health-related physical fitness is defined as fitness related to some
aspect of health. This type of physical fitness is primarily influenced by
an individual’s exercise habits
 Keeping the body fit for health incorporates the following
components:-

7. Components of Health related fitness
 Cardiovascular fitness Requires the heart and
blood vessels to supply the working muscles with
oxygen for long periods of time.
 Strength Is normally measured by the amount of
weight the muscles can lift, or applying a force
against a resistance.

8.  Flexibility Is an important part of fitness
that we need to keep into our old age.
Babies have a natural suppleness and can
suck their toes (not that as a teenager you
would probably want to do this still), we
lose flexibility as we grow older. We should
always remember to warm up before
competition to stretch our muscles and
tendons.

9.  Muscular endurance Is the ability of the muscle to
work for long periods of time without tiring. A
marathon runner is an extreme case of a person who
has muscular endurance in the leg muscles
(Hamstrings and Gastrocnemius in particular).
 Body composition is the amount of muscle, fat, bone,
cartilage etc that makes up our bodies. It includes fat
mass and fat free mass (muscle mass). A healthy
amount of fat for a man is between 15&18% and for
women is higher at 20-25%. It is important to
maintain a healthy percentage of body fat because:

10.  Fat-free mass includes bone, water, muscle,
and tissues. Body fat is literally fat located
within the body
 Excess body fat can contribute to
developing a number of health problems
such as heart disease and diabetes
 Places strain on the joints, muscles and
bones, increasing the risk of injury.

11. COMPONENTS OF PHYSICAL
FITNESS

12. Cardio-vascular endurance
 It is the ability of the blood vessels, heart and
Lungs to take in, transport, and utilize oxygen. Many terms are broadly
synonymous with cardiovascular endurance, including aerobic fitness,
aerobic capacity, and endurance. For my purpose, I emphasize the
ability of the heart to deliver oxygen to the working muscles and their
ability to use that oxygen.

13. Body composition
 Body composition is the amount of muscle, fat, bone, cartilage
etc that makes up our bodies. It includes fat mass and fat free
mass (muscle mass). A healthy amount of fat for a man is
between 15&18% and for women is higher at 20-25%. It is
important to maintain a healthy percentage of body fat
because:
 Fat-free mass includes bone, water, muscle, and tissues. Body
fat is literally fat located within the body
 Excess body fat can contribute to developing a number of
health problems such as heart disease and diabetes
 Places strain on the joints, muscles and bones, increasing the
risk of injury.

14. Muscular strength
 it is the ability to overcome resistance or to act against resistance.
Strength refers to a muscle’s ability to generate force against physical
objects. pure strength is the amount of force produced for one
contraction (as when standing up from a chair).

15. Muscular endurance
 Muscular endurance is the ability to do sports movements
with the desired quality and speed under condition of
fatigue.
 Muscular endurance is the ability of a muscle to contract
repeatedly or continuously (as when carrying a child).
 It is the ability of a muscle to do continuous work over a
long period of time.
 Muscular endurance is the ability of a muscle or a group of
muscles to perform repeated muscular contractions
against resistance for an extended period of time. It is
associated with the muscle’s ability to continue to perform
without fatigue.

16. Flexibility
 It is the ability of an individual to move the body and its parts through
as wide range of motion. Or The ability of muscles and tendons to
lengthen without damage

17. MOTOR FITNESS
 Motor fitness refers to the ability of an athlete to perform successfully
at their sports. The components of motor fitness are agility, balance,
reaction time, power, speed, muscular strength, muscular endurance,
body composition, flexibility and cardiovascular endurance.

18. COMPONENTS OF MOTOR
FITNESS:-

19.  Speed: - The ability to rapidly contract muscles in a sequenced manner to
propel the body. It is the ability to execute motor movements with high
speed.
 Agility: - The ability to quickly change direction in response to outside
stimuli. Agility may be defined as the physical ability which enables an
individual to rapidly change body position and direction in a precise
manner.

20.  Power:-it is the ability of an individual to release
maximum force in the fastest possible time. It is a
combination of strength and speed. It is the ability to
overcome resistance with high speed.
 Balance:- The ability to maintain the body in a
defined position over changing centers of balance .
balance is an ability to maintain the center of gravity
of a body within the base of support with minimal
postural sway.[1] When exercising the ability to
balance, one is said to be balancing.

21.  Coordination:- The ability to move the body in ways
that requires complex inputs and carefully graded
muscle contractions. It is the ability to do motor
movements in stabilized and generalized manner.
 Reaction time:- The ability to initiate movement and
respond to a stimulus. It is the ability to react quickly
and effectively to a signal. Reaction time (RT), is the
elapsed time between the presentation of a sensory
stimulus and the subsequent behavioral response

22. WELLNESS
 Wellness is a state of optimal well-being that is oriented toward
maximizing an individual’s potential. This is a life-long process of
moving towards enhancing your physical, intellectual, emotional,
social, spiritual, and environmental well-being

23. Components of wellness:-

24. Physical Wellness
 : It concentrates on getting in shape, decrease extra
pounds, rejuvenate body with healthy eating, restful
sleep, vigorous exercise and a new look. In order to
attain physical wellness, person must jog, swim, play
games and sports, spent time daily outdoor breathing
in fresh air, do yard work etc. The physical component
of wellness involves the ability to carry out daily
tasks, develop cardio respiratory and muscular
fitness, maintains adequate nutrition and a healthy
body fat level, and avoids abusing alcohol and other
drugs or using tobacco products."

25. Social Wellness:
 It focuses to improve social and communication
skill of an individual. In order to promote social
wellness, a person must create a positive and
lasting first impression, be distinguished, earn
respect, speak in public, articulate your thoughts,
make others fell important, visit neighbors and
friend etc. The social component of wellness
means having the ability to interact successfully
with people and one's personal environment."

26. Emotional Wellness
 It aims to get more out of every day with laughter and enjoyment, to
reduce stress. In order to promote emotional wellness, a person must
avoid overload, watch comedy films, lighted up and learn to laugh,
distance oneself from drama and chaos, seek the help of therapist (if
needed), take an anger and stress management activities etc.

27. Spiritual Wellness
 It emphasizes on spiritual renewal and inner peace. to promote
spiritual wellness, a person must be true to him/her self , build
character, virtues, create a life of order and do meditation, perform
prayer, faiths, learning and give respect to religion. The spiritual
component of wellness provides meaning and direction in life and
enables you to grow, learn, and meet in new challenges."

28. Nutritional Wellness
 It focus to achieve maximum energy levels through healthy eating. In
order to attain nutritional wellness, an individual must reduce fat,eat
more raw fruits and vegetables, eat less fried food, learn new recipes,
serve healthy food at home, eliminate junk food, drink plenty of sugar
free liquids or juice.

29. Financial Wellness
 It focus on people to establish financial bonds. In order to foster
financial wellness a person must create money management goals,
spend less money, get out of debt, set up saving plan, donate some
savings to a charity, shop garage sales and on-line auctions.

30. Personal Wellness
 It emphasizes to enrich personal life of an individual through growth
and change. In order to accomplish this aim, a person must see a
fashion consultant to keep himself/herself update, whiten teeth, lose
weight, polish shoes, get a new piece of jewelry, clean bedroom and
other living spaces, prevent injuries and observe safety.

31. Environmental wellness:
 The environmental component of wellness includes the ability to
promote health measures that improve the standard of living and
quality of life in the community, including laws and agencies the
safeguard the physical environment."

32. Occupational wellness
 The occupational dimension of wellness comprises aspects of wellness
that help achieve a balance between work and leisure in a way that
promotes health and a sense of personal satisfaction

33. TRAINING METHODS FOR
DEVELOPING EACH COMPONENTS

34. The basic components of physical fitness such as
endurance, strength, speed, flexibility can be
developed through different training methods that
are as follows:-
 Continuous training methods
 Interval training method
 Repetition training method
 Fartlek training method
 Weight training method
 Circuit training method
 Plyometric training method
 Competitive and trial method

35. Continuous training methods:-
 In this method an exercise is done for long time without any break or
pause. Because of the long duration of work the intensity is low. This
method has two variations:-

36.  Slow continuous method:-in this variation the
athlete exercise at a certain speed without any
pause for very long duration. Long cross country
run are typical examples of slow continuous
method. In this method the speed or pace is
determined according to the heart rate. For
trained athlete heart rate during exercise should
be 140-160 b/m.the total duration should not less
than 30min.cyclic activities like running, cycling,
walking etc.are used for this method.

37.  Fast continuous method: - In this variation the work is done at fast for
long duration without any break. The total duration should be not less
than 20 min.it improves anaerobic capacity. This improves speed
endurance.used for 400mt, 800mt runners.

38. Interval training method:-
 Interval training method involves high intensity
activity with incomplete rest. In this method the
athletes do exercise with high intensity. And after an
incomplete rest the exercise again start with high
intensity. It improves speed ability. This method is
very effective method for improving endurance of
various types.work should be done with sufficient
speed and duration so that the heart rate goes upto
180 beats/min.after this there should be a recovery
period and when the heart rate comes down 120-130
beats/min the work should be started again.

39. Repetition training method
 The repetition method is characterised by high intensity of work with
intervals of complete recovery. It is the best method for the
improvement of speed abilities including speed endurance.

40. Fartlek training method
 Fartlek is a Swedish term which means ‘speed play’ and has been used by
distance runners.fartlek is the form of road running or cross country
running in which the runner changes the pace during the run.in this
method the exercise is done continuously but with changing pace or
speed.the total duration ranges from 15 min to 1 hours.it involves short
fast runs with slow running or jogging.

41. Weight training method
 Weight training is doing exercise using resistance(normally weight) to
build muscle strength and endurance.in weight training one can use
weights like dumbbells. Barbells, pully machines and simply one’s own
body weight as resistance.

42. TEST FOR FLEXIBILITY
 SIT AND REACH FLEXIBILITY TEST
 The sit and reach test is a common measure of
flexibility, and specifically measures the flexibility
of the lower back and hamstring muscles. This test
is important as because tightness in this area is
implicated in lumbar lordosis, forward pelvic tilt
and lower back pain. This test was first described
by Wells and Dillon (1952) and is now widely used
as a general test of flexibility.

43.  Test Procedure
 The basic outline of the sit and reach test is described below. Some of
the more popular variations are described in more detail above.
 equipment required: sit and reach box (or alternatively a ruler can be
used, and a step or box)

45.  description / procedure: This test involves sitting on
the floor with legs stretched out straight ahead.
Shoes should be removed. The soles of the feet are
placed flat against the box. Both knees should be
locked and pressed flat to the floor - the tester may
assist by holding them down. With the palms facing
downwards, and the hands on top of each other or
side by side, the subject reaches forward along the
measuring line as far as possible. Ensure that the
hands remain at the same level, not one reaching
further forward than the other. After some practice
reaches, the subject reaches out and holds that
position for at one-two seconds while the distance is
recorded. Make sure there are no jerky movements.

46.  scoring: The score is recorded to the nearest
centimeter or half inch as the distance reached by the
hand. Some test versions use the level of the feet as
the zero mark, while others have the zero mark 9
inches before the feet. There is also the modified sit
and reach test which moves the zero mark depending
on the arm and leg length of the subject. The table
below gives you a general guide for expected scores
(in cm and inches) for adults using zero at the level of
the feet (otherwise add 23cm or nine inches). There
are also examples of some actual athlete results.

47. men women
cm inches cm inches
super > +27 > +10.5 > +30 > +11.5
excellent +17 to +27 +6.5 to +10.5 +21 to +30 +8.0 to +11.5
good +6 to +16 +2.5 to +6.0 +11 to +20 +4.5 to +7.5
average 0 to +5 0 to +2.0 +1 to +10 +0.5 to +4.0
fair -8 to -1 -3.0 to -0.5 -7 to 0 -2.5 to 0
poor -20 to -9 -7.5 to -3.5 -15 to -8 -6.0 to -3.0
very poor < -20 < -7.5 < -15 < -6.0

48. Weight training
 Weight training is a common type of strength training for
developing the strength and size ofskeletal muscles. It uses
the force of gravity (in the form of weighted bars,
dumbbells or weight stacks) to oppose the force generated
by muscle through concentric or eccentric contraction.
Weight training uses a variety of specialized equipment to
target specific muscle groups and types of movement.
 Weight training differs from bodybuilding, Olympic
weightlifting, powerlifting, and strongman, which
are sports rather than forms of exercise. Weight training,
however, is often part of the athlete's training regimen.

49. Basic principles of weight training
 Overload:
To build muscle, you need to use more resistance
than your muscles are used to. This is important
because the more you do, the more your body is
capable of doing, so you should increase your
workload to avoid plateaus. In plain language, this
means you should be lifting enough weight that
you can ONLY complete the desired number of
reps. You should be able to finish your last rep
with difficulty but also with good form.

50. Progression.
 To avoid plateaus (or adaptation), you need to increase your intensity
regularly. You can do this by increasing the amount of weight lifted,
changing your sets/reps, changing the exercises and changing the type
of resistance. You can make these changes on a weekly or monthly
basis.

51. Specificity.
 This principle means you should train for your goal. That means, if you
want to increase your strength, your program should be designed
around that goal (e.g., train with heavier weights closer to your 1 RM
(1 rep max)). To lose weight, choose a variety of rep ranges to target
different muscle fibers.

52. Rest and Recovery.
 Rest days are just as important as workout days. It is during these rest
periods that your muscles grow and change, so make sure you're not
working the same muscle groups 2 days in a row.

53. Always warm up
 Before you start lifting weights. This helps get your muscles warm and
prevent injury. You can warm up with light cardio or by doing a light set
of each exercise before going to heavier weights.

54.  Lift and lower your weights slowly. Don't use momentum to lift the
weight. If you have to swing to get the weight up, chances are you're
using too much weight.
 Breathe. Don't hold your breath and make sure you're using full range
of motionthroughout the movement.
 Stand up straight. Pay attention to your posture and engage your abs
in every movement you're doing to keep your balance and protect
your spine.

55. Benefits of weight training
 Weight training tones your muscles which looks great and raises your
basal metabolism...which causes you to burn more calories 24 hours a
day. You'll even burn more calories while you're sleeping.
 Weight training can reverse the natural decline in your metabolism
which begins around age 30.

56. Benefits of weight training
 Weight training energizes you.
 Weight training has a positive effect on almost all of your 650-plus
muscles.
 Weight training strengthens your bones reducing your risk of developing
osteoporosis.
 Weight training improves your muscular endurance.
 Weight training will NOT develop big muscles on women...just toned
muscles!

57. Benefits of weight training
 Weight training makes you strong. Strength gives you confidence and
makes daily activities easier.
 Weight training makes you less prone to low-back injuries.
 Weight training decreases your resting blood pressure.
 Weight training decreases your risk of developing adult onset diabetes.

58. Benefits of weight training
 Weight training decreases your gastrointestinal transit time,
reducing your risk for developing colon cancer.
 Weight training increases your blood level of HDL cholesterol
(the good type).
 Weight training improves your posture.
 Weight training improves the functioning of your immune
system.
 Weight training lowers your resting heart rate, a sign of a
more efficient heart.
 Weight training improves your balance and coordination.
 Weight training elevates your mood.

59. Benefits of weight training
 Boost Wellness, Immunity and Sleep
 Bone Strength and Density
 Bodybuilding, Shaping, Sculpting and Competing
 The endurance that you get from your muscles is increased by leaps
and bounds meaning that you can not only lift more but maintain it for
a longer period of time.

60. warm-up
 A warm-up is usually performed before participating in
technical sports or exercising. A warm-up generally consists of a
gradual increase in intensity in physical activity (pulse raiser), a joint
mobility exercise, stretching and a sport related activity. For example,
before running or playing an intense sport one might slowly jog to
warm muscles and increase heart rate.

61. Types of warming up
 General warming up
 Specific Warming up

62.  Warming up should at least consist of the following:
 5 to 10 minutes jogging - to increase body temperature
 10 to 15 minutes dynamic stretching exercises - reduce
muscle stiffness
 10 to 15 minutes general and event specific drills -
preparation for the session or competition. e.g. for a
runner
 Lower leg drills
 Leg drills
 Technique drills
 4 to 8 easy run outs over 30 to 60 metres - focus on correct
running technique (Tall, Relaxed, Smooth and Drive)

63.  Dynamic stretches are more appropriate to the
warm up as they help reduce muscle stiffness.
Static stretching exercises do not reduce muscle
stiffness. For further information see the following
articles:
 How does static stretching affect an athletes
performance
 Dynamic versus passive stretches
 Static vs. Dynamic Flexibility

64. Benefits of warming up
 A warm-up will improve the effectiveness of
training and should be done before every training
session. This is fundamental to a safe practice.
 irect physical effects:Release of adrenaline
 Increased heart rate
 Enables oxygen in the blood to travel with greater speed
 Increased production of synovial fluid located between the joints to
reduce friction
 Allows joints to move more efficiently
 Dilation of capillaries
 Enables oxygen in the blood to travel at a higher volume

65. Benefits of warming up
 Increase of temperature in the
musclesDecreased viscosity of blood
 Enables oxygen in the blood to travel with greater speed
 Facilitates enzyme activity
 Encourages the dissociation of oxygen
from haemoglobin
 Decreased viscosity within the muscle
 Greater extensibility and elasticity of muscle fibres
 Increased force and speed of contraction

66. Benefits of warming up
 ncrease of muscle metabolism
 Supply of energy through breakdown of glycogen
 Increase in speed of nerve impulse conduction.
 Increased Body Temperature - This improves muscle elasticity, also
reducing the risk of strains and pulls.

67. Benefits of warming up
 Increased Blood Temperature - The temperature of blood increases as
it travels through the muscles, and as blood temperature rises, the
amount of oxygen it can hold becomes reduced. This means a slightly
greater volume of oxygen is made available to the working muscles,
enhancing endurance and performance.

68. Benefits of warming up
 Hormonal Changes - Your body increases its
production of various hormones responsible for
regulating energy production. During warm-up
this balance of hormones makes more
carbohydrates and fatty acids available for energy
production.
 Mental Preparation - The warm-up is also a good
time to mentally prepare for an event by clearing
the mind, increasing focus, reviewing skills and
strategy. Positive imagery can also relax the
athlete and build concentration.

69. Benefits of warming up
 Increased speed of contraction and relaxation of warmed muscles
 Dynamic exercises reduce muscle stiffness
 Greater economy of movement because of lowered viscous resistance
within warmed muscles
 Facilitated oxygen utilization by warmed muscles because hemoglobin
releases oxygen more readily at higher muscle temperatures
 Facilitated nerve transmission and muscle metabolism at higher
temperatures; a specific warm up can facilitate motor unit recruitment
required in subsequent all out activity
 Increased blood flow through active tissues as local vascular beds
dilate, increasing metabolism and muscle temperatures
 Allows the heart rate get to a workable rate for beginning exercise
 Mentally focused on the training or competition

70. Muscle contraction
 Muscle fiber generates tension through the action
of actin and myosin cross-bridge cycling. While
under tension, the muscle
may lengthen, shorten or remain the same.
Though the term 'contraction' implies shortening,
when referring to the muscular system it means
muscle fibers generating tension with the help of
motor neurons (the terms twitch tension, twitch
force and fiber contraction are also used).

71. Classification of muscular
contractions
 In concentric contraction, the force generated is sufficient
to overcome the resistance, and the muscle shortens as it
contracts. This is what most people think of as a muscle
contraction.
 In eccentric contraction, the force generated is insufficient
to overcome the external load on the muscle and the
muscle fibers lengthen as they contract. An eccentric
contraction is used as a means of decelerating a body part
or object, or lowering a load gently rather than letting it
drop.
 In isometric contraction, the muscle remains the same
length. An example would be holding an object up without
moving it; the muscular force precisely matches the load,
and no movement results.

72.  In isotonic contraction, the tension in the muscle
remains constant despite a change in muscle
length. This can occur only when a muscle's
maximal force of contraction exceeds the total
load on the muscle.
 In isovelocity contraction (sometimes called
"isokinetic"), the muscle contraction velocity
remains constant, while force is allowed to vary.
True isovelocity contractions are rare in the body,
and are primarily an analysis method used in
experiments on isolated muscles which have been
dissected out of the organism.

73.  In an isotonic contraction, tension remains
unchanged and the muscle's length changes. Lifting
an object off a desk is an example of isotonic
contractions. A near isotonic contraction is known as
Auxotonic contraction.
 There are two types of isotonic contractions: (1)
concentric and (2) eccentric. In a concentric
contraction, the muscle tension rises to meet the
resistance, then remains the same as the muscle
shortens. In eccentric, the muscle lengthens due to
the resistance being greater than the force the
muscle is producing.

74. Concentric contraction
 A concentric contraction is a type of muscle contraction in
which the muscles shorten while generating force.
 During a concentric contraction, a muscle is stimulated to
contract according to the sliding filament mechanism. This
occurs throughout the length of the muscle, generating
force at the musculo-tendinous junction, causing the
muscle to shorten and changing the angle of the joint. In
relation to the elbow, a concentric contraction of
the biceps would cause the arm to bend at the elbow and
hand to move from near to the leg, to close to the
shoulder (a biceps curl). A concentric contraction of
the triceps would change the angle of the joint in the
opposite direction, straightening the arm and moving the
hand towards the leg.

75. Eccentric contraction
 During an eccentric contraction, the muscle
elongates while under tension due to an opposing
force being greater than the force generated by
the muscle.[3] Rather than working to pull a joint in
the direction of the muscle contraction, the
muscle acts to decelerate the joint at the end of a
movement or otherwise control the repositioning
of a load.

76.  During an eccentric contraction of the biceps muscle, the elbow starts
the movement while bent and then straightens as the hand moves
away from the shoulder. During an eccentric contraction of the triceps
muscle, the elbow starts the movement straight and then bends as the
hand moves towards the shoulder

77. Isometric contraction
 An isometric contraction of a muscle generates force without
changing length. An example can be found when the muscles of
the hand andforearm grip an object; the joints of the hand do not
move, but muscles generate sufficient force to prevent the object from
being dropped.

79. Isokinetic Contraction
 An isokinetic muscle contraction is one in which the muscle contracts
and shortens at constant rate of speed. This type of muscle
contraction usually requires special, expensive training equipment that
increases the load as it senses that the muscle contraction is speeding
up.

80. Obesity
 Obesity is a medical condition in which
excess body fat has accumulated to the extent
that it may have an adverse effect on health,
leading to reduced life expectancy and/or
increased health problems.[1][2] Body mass
index (BMI), a measurement which
compares weight and height, defines people
as overweight (pre-obese) when their BMI is
between 25 kg/m2 and 30 kg/m2, and obese when
it is greater than 30 kg/m2.[3]

81.  Overweight and obesity are defined as abnormal or excessive
fat accumulation that presents a risk to health. A crude
population measure of obesity is the body mass index (BMI), a
person’s weight (in kilograms) divided by the square of his or
her height (in metres). A person with a BMI of 30 or more is
generally considered obese. A person with a BMI equal to or
more than 25 is considered overweight.
 Overweight and obesity are major risk factors for a number of
chronic diseases, including diabetes, cardiovascular diseases
and cancer. Once considered a problem only in high income
countries, overweight and obesity are now dramatically on the
rise in low- and middle-income countries, particularly in urban
settings.

82. Men having more than 19% of total body compo
sition as FAT.
Women having more than 26% of total body co
mposition as FAT.

83.  Obesity increases the likelihood of various diseases, particularly heart
disease, type 2 diabetes,breathing difficulties during sleep, certain
types of cancer, and osteoarthritis.[2] Obesity is most commonly
caused by a combination of excessive dietary calories, lack of physical
activity, andgenetic susceptibility

84. Causes of obesity
 Diet
 Sedentary lifestyle
 Genetics
 Medical and psychiatric illness
 Social determinants
 Infectious agents
 Consuming too many calories.

86. Causes of obesity
 Energy Balance
 For most people, overweight and obesity are caused by not having
energy balance. Weight is balanced by the amount of energy or
calories you get from food and drinks (this is called energy IN) equaling
the energy your body uses for things like breathing, digesting, and
being physically active (this is called energy OUT).
 Energy balance means that your energy IN equals your energy OUT. To
maintain a healthy weight, your energy IN and OUT don’t have to
balance exactly every day. It’s the balance over time that helps you
maintain a healthy weight.
 The same amount of energy IN and energy OUT over time = weight
stays the same
 More IN than OUT over time = weight gain
 More OUT than IN over time = weight loss

87.  Energy balance means taking in (Eating) and using up (Through w
ork, Yoga & exercise etc) an equal number of calories or Kilocalorie
s.

88. Causes of obesity
 Not sleeping enough
 Lower rates of smoking (smoking suppresses appetite).
 Hypothyroidism
 Cushing syndrome
 Depression

89. What is Body Mass Index (BMI)?
 The BMI is a statistical measurement derived from
your height and weight. Although it is considered
to be a useful way to estimate healthy body
weight, it does not measure the percentage of
body fat. The BMI measurement can sometimes
be misleading - a muscleman may have a high BMI
but have much less fat than an unfit person whose
BMI is lower. However, in general, the BMI
measurement can be a useful indicator for the
'average person'.

90.  BMI is calculated by dividing the subject's mass by the square of his or
her height, typically expressed either in metric or US "Customary"
units:
 Metric: BMI = kilograms / meters2
 US/Customary and imperial: BMI = lb * 703 / in2
(Where lb is the subject's weight in pounds and in is the subject's height
in inches.)

91. BMI Classification
Less than 18.5 underweight
18.5–24.9 normal weight
25.0–29.9 is overweight
30.0–34.9 is class I obesity
35.0–39.9 class II obesity
Over 40.0 class III obesity

92. Management of Obesity
 Dieting
 Exercise & Physical activity
 Weight loss programs
 Medication
 Weight loss surgery (bariatric surgery)

93. MUSCLES

95.  1. Galea Aponeurotica 21.External Abdominal Oblique
 2. Epicranius 22 Biceps Brachii
 3. Orbicularis Oculi 23 Brachialis
 4. Nasalis 24 Pronator Teres
 5. Levator Labii Superioris 25 Brachioradialis
 6. Zygomaticus major & minor 26 Flexor Carpi Radialis
 7. Orbicularis Oris 27 Extensor Carpi Radialis
 8. Risorius 28 Tensor Fasciae Latae
 9. Depressor Anguli Oris 29 Iliopsoas
 10. Depressor Labii Inferioris 30 Pectineus
 11. Mentalis 31 Sartorius
 12. Omohyoid 32 Adductor Longus
 13. Sternohyoid 33 Gracilis
 14. Sternal Head of Sternocleidomastoid 34 Rectus Femoris
 15. Scalene 35 Vastus Intermedius
 16. Trapezius 36 Vastus Lateralis
 17. Deltoid 37 Vastus Medialis
 18. Pectoralis Major 38 Gastrocnemius
 19. Serratus Anterior 39 Peroneus Longus
 20. Rectus Abdominis 40 Tibialis Anterior
 41. Soleus 42 Peroneus Brevis
 43. Extensor Digitorum Longus

97.  5. Trapezius
 6. Deltiod
 7. Teres Minor
 8. Teres Major
 9. Triceps Brachii
 10. Latissimus Dorsi
 11. Brachioradialis
 12. Extensor Carpi Radialis Longus
 15 Extensor Digitorum
 20. Gluteus Medius & Gluteus Minimus (underneath Gluteus Medius)
 21. Gluteus Maximus
 22. Vastus Lateralis
 23. Gracilis
 24. Adductor Magnus
 25. Biceps Femoris
 26. Semitendinosus
 27. Semimembranosus
 28. Gastocnemius
 29. Soleus

98. NUTRITION
 Nutrition is the science of food, which deals with all the nutrients which
are required in adequate amount for proper growth and development of
the human body.
 Good nutrition means “maintaining a nutritional status that enables us
to grow well, and enjoy good health”.

99. Balanced diet
 A balanced diet must contain carbohydrate, protein, fat, vitamins,
mineral salts and fibre. It must contain these things in the correct
proportions.
 A balanced diet is defined as one which contains a variety of foods in
such quantities and proportions that the need for energy, amino acids,
vitamins, minerals, fats, carbohydrate and other nutrients is
adequately met for maintaining health, vitality and general wellbeing
and also make a small provision for extra nutrients to withstand short
duration of leanness

100. Nutrient
 The term nutrient or “food factor” is used for specific dietary constituents
such as proteins, vitamins and minerals.
 Nutrients are organic and inorganic complexes contained in food. There are
about 50 nutrients which are normally supplied by the food we eat. Each
nutrient has specific functions in the body. Most natural foods contain
more than one nutrient.

101. Types of Nutrient
 Macronutrients: These are proteins, fats and carbohydrates which are
often called “proximate principles” because they form the bulk of food. In
the Indian dietary, they contribute to the total energy intake in the
following proportions.
 Proteins 7 to 15 per cent
 Fats 10 to 30 per cent
 Carbohydrates 65 to 80 per cent

102.  Micronutrients: These are vitamins and minerals. They are called
micronutrients because they are required in small amounts which may
vary from a fraction of a milligram to several grams.
 Energy-Yielding Foods
 Carbohydrates
 Fats(Fats are the richest source of energy of our body)
Body-building Foods
 Proteins

104.  Protective Foods
 Vitamins
 Some vitamins such as vitamin B complex and vitamin C are water-
soluble, where as vitamins A, D, E, and K are fat-soluble
 Minerals
 Calcium, Phosphorus, Potassium, Iodine, Iron

105. Roughage
 Indigestible fibrous material in the food is known as roughage, such as
cellulose in fruits and vegetables and connective tissue in meat and
fish. It is primarily a waste but it does serve some important purpose
in the entire process of digestion and absorption This energy-less stuff
helps the digestive system to perform its functions efficiently

106. Carbohydrates
 Carbohydrates are the most important source of energy. They
contain the elements Carbon, Hydrogen and Oxygen. The first
part of the name "carbo-" means that they contain Carbon. The
second part of the name "-hydr-" means that they contain
Hydrogen. The third part of the name "-ate-" means that they
contain Oxygen. In all carbohydrates the ratio of Hydrogen
atoms to Oxygen atoms is 2:1 just like water.
 We obtain most of our carbohydrate in the form of starch. This
is found in potato, rice, spaghetti, yams, bread and cereals. Our
digestive system turns all this starch into another carbohydrate
called glucose. Glucose is carried around the body in the blood
and is used by our tissues as a source of energy. (See my pages
on respiration and balanced chemical equations.) Any glucose in
our food is absorbed without the need for digestion. We also get
some of our carbohydrate in the form of sucrose; this is the
sugar which we put in our tea and coffee (three heaped
spoonfuls for me!). Both sucrose and glucose are sugars, but

107. Proteins
 Proteins are required for growth and repair. Proteins contain Carbon,
Hydrogen, Oxygen, Nitrogen and sometimes Sulphur. Proteins are very
large molecules, so they cannot get directly into our blood; they must
be turned into amino-acids by the digestive system. There are over 20
different amino-acids. Our bodies can turn the amino-acids back into
protein

108. Fats
 Like carbohydrates, fats contain the elements Carbon,
Hydrogen and Oxygen. Fats are used as a source of energy:
they are also stored beneath the skin helping to insulate us
against the cold. Do not think that by avoiding fat in your
diet you will stay thin and elegant! If you eat too much
carbohydrate and protein, you will convert some of it into
fat, so you will put on weight. You must balance the
amount of energy containing foods with the amount of
energy that you use when you take exercise.
 You must have some fat in your diet because it contains fat
soluble vitamins.

109. Vitamins
 Vitamins are only required in very small
quantities. There is no chemical similarity
between these chemicals; the similarity between
them is entirely biological.
 Vitamin A: good for your eyes.
 Vitamin B: about 12 different chemicals.
 Vitamin C: needed for your body to repair itself.
 Vitamin D: can be made in your skin, needed for
absorption of Calcium.
 Vitamin E: the nice one - reproduction?

110. Mineral Salts
 These are also needed in small quantities, but we
need more of these than we need of vitamins.
 Iron: required to make haemoglobin.
 Calcium: required for healthy teeth, bones and
muscles.
 Sodium: all cells need this, especially nerve cells.
 Iodine: used to make a hormone called thyroxin

111. Fibre
 We can not digest cellulose. This is a carbohydrate used by plants to make
their cell walls. It is also called roughage. If you do not eat foods materials
which contain fibre you might end up with problems of the colon and
rectum. The muscles of you digestive system mix food with the digestive
juices and push food along the intestines by peristalsis; if there is no fibre
in your diet these movements cannot work properly

112. Water
 Surprisingly, water is no food but an inorganic
compound of the atoms of hydrogen and oxygen. This
energy-less liquid only helps preparing food for
assimilation by the body. About 65 to 75 percent of human
body is all water. In our body, water:
 regulates the body temperature through sweating and
evaporation;
 provides channel for excretion of waste products of the body, and
also takes away latent heat so that the skin cools down and we
feel good;
 serves as a medium for carrying out essential biochemical
reactions;
 makes it possible to transport dissolved nutrients to their
intended place in the body; and finally
 reduces the impact of friction among various organs and
bones during movement because it is an excellent lubricant.

113.  A Balanced Diet
 You must have carbohydrate, protein, fat, vitamins,
minerals salts and fibre in the correct proportions. If
there is not enough protein, you will not be able to
grow properly and you will not be able to repair
yourself i.e. wounds will not heal properly. If you do
not have enough energy containing foods you will
feel very tired, you will not have enough energy. If
you have too much energy containing foods you will
become overweight. If you think that you are
overweight you might try taking more exercise to
"burn off" some of the excess food which you ate at
you last meal.

114. Dietary Goals
 Dietary goals of an individual are relative to his/her (a) needs,
(b) objectives, (c) kind of activity to be undertaken and how long
etc.
 All countries should develop a national nutrition and food policy
setting out “dietary goals” for achievement. The dietary goals
(“prudent diet”) recommended by various Expert Committees of
the World Health Organization (WHO) are as below:
 dietary fat should be limited to approximately 15 -30 per cent to
total daily intake:
 saturated fat should contribute no more than 10 per cent of the
total energy intake; unsaturated vegetable oils should be
substituted for the remaining fat requirement;


116.  excessive consumption of refined carbohydrate should be avoided;
some amount of carbohydrate rich in natural fibre should be taken;
 sources rich in energy such as fats and alcohol should be restricted;
 salt intake should be reduced to an average of not more than 5gm per
day; (salt intake is more in tropical countries. In India it averages 15gm
per day).
 protein should account for approximately 10 -15 per cent of the daily
intake;
 junk food such as colas, ketchups, and other foods that supply empty
calories should be reduced.
 There may be conditions under which the above recommendations for
daily food intake do not apply. For example, diet should be adapted to
the specials needs of growth, pregnancy, lactation, physical activity,
and medical disorders (e.g. diabetes).

117. Recommended daily allowance
 The term “recommended daily intake” (RDA)
is defined as the amounts of nutrient sufficient for
the maintenance of health in nearly all people.
They are reference standards of nutritional
intakes. For all nutrients, except energy, estimates
of allowances are based on the defined “minimum
requirement” plus a safety margin, often
generous, for individual variation and stresses of
every day life.


118.  In some cases, this has entailed adding to the
observed mean, twice the standard deviation of the
distribution of minimum requirement for the subjects
measured. This value will more than meet the
requirement of 97.5 per cent of population. In fact,
for more individuals this level will be in excess of their
needs. It is considered that such excessive
consumption of nutrients is not injurious to health. It
is important to emphasize that the recommended
intake of nutrients does not apply to sick people. The
recommended intake of nutrients represents value
judgments based on the existing knowledge of
nutritional sciences.

119. The Indian Council of Medical
Research has recommended the
following diet for adult men and
women
(each item in gm.)

120. Adult Men Adult Women
Food Item Sedentary Moderate
work
Heavy
work
Sedentary Moderate
work
Heavy
work
Cereals 460 520 670 410 440 575
Pulses 40 50 60 40 45 50
Leafy
Vegetable
s
40 40 40 100 100 50
Other
Vegetable
s
60 70 80 40 40 100
Roots &
Tubers
50 60 80 50 50 60
Milk 150 200 250 100 150 200
Oil & Fat 40 45 65 20 25 40
Sugar or
Jaggery
30 35 55 20 20 40
Fruits 30 40 65 30 40 60

121. The diets for upcoming
sportspersons have been
recommended as given below:

122. Serial No Item For 10–14-year old 15 years and over
1. Cereal & Cereal
Products
a.Wheat Flour
b.Rice
c.Bread
d.Biscuits
e.Dalia, Porridge,
Sevian or Custard
150 gm.
100 gm.
120 gm.
4 – 6 Nos.
30 gm.
300 gm.
150 gm.
120 gm.
4 – 6 Nos.
30 gm.
2. Pulses 70 gm.
3. Vegetables
a.Seasonal
b.Potato
c.Tomato
d.Onion
e.Lemon
200 gm.
100 gm.
50 gm.
50 gm.
2 Nos.
200 gm.
100 gm.
100 gm.
100 gm.
2 Nos.
4. Milk 700 gm.
5. Meat/Fish/Chicken
Or
Paneer (For
Vegetarians)
150 gm.
75 gm.
200 gm.
100 gm.
6. Fruits 150 gm. 150 gm.
7. Sugar 60 gm. 100 gm.
8. Refined Oil 40 gm. 60 gm.
9. Butter 20 gm. 20 gm.
10. Jam 20 gm. 20 gm.
11. Eggs 1 No. 2 Nos.
12 Spices & Condiments - 10 – 20 gm
13. Tea Leaves - 5 gm.

123. Aerobics
 Aerobics is a form of physical exercise that
combines rhythmic aerobic
exercise with stretching andstrength
training routines with the goal of improving all
elements of fitness (flexibility, muscular strength,
and cardio-vascular fitness). It is usually
performed to music and may be practiced in a
group setting led by an instructor, although it can
be done solo and without musical
accompaniment.

124. Types Of Aerobic Exercises
 Freestyle aerobics
 Step aerobics
 Sport aerobics
 Water aerobics
 Yoga postures

125. Types Of Aerobic Exercises
 Indoor Indoor or outdoor
 stair climbing jumping rope
 elliptical trainer kettlebell
 indoor rower swimming
 Stairmaster kickboxing
 stationary bicycle
 treadmill
 Outdoor
 cross-country skiing
 cycling
 inline skating
 jogging
 nordic walking

126. What does the term "oxygen
debt" mean?
 One definition of oxygen debt is "where the demand for
oxygen is greater than the supply". In practical terms this
means that your body is working hard, you are breathing in
a lot of oxygen but you cannot absorb enough to cope with
the level of activity. If this happens, your body is mainly
utilizing the anaerobic energy system and as a result, lactic
acid builds up as an undesirable waste product. This
system can only be sustained for about 60 seconds
(depending on the individual) before severe fatigue sets in
and you would have to take time to recover. The amount of
oxygen "owed" to the body in order to recover is called the
oxygen debt.

127.  An example of this is if you run a hard race like the 4 00 metres where
you start and finish using mainly the anaerobic systems. Soreness and
fatigue sets into the muscles and you need to "repay" your body with
oxygen after the race in order to recover.
 Oxygen debt the oxygen that must be used in the oxidative energy
processes after strenuous exercise to reconvert lactic acid to glucose
and decomposed ATP and creatine phosphate to their original states

128.  the volume of extra oxygen consumed after
exercise. This is most obvious immediately after
short bursts of intense activity when a person
breathing heavily is said to be ‘paying off the
oxygen debt’. The term implies that the oxygen
has been borrowed from a store during activity
and replaced afterwards.
 most exercise physiologists prefer to describe the
extra oxygen as recovery oxygen or excess POST E
X E RCISE OXY GEN CONSUMPTIO N ( EPOC),
rather than oxygen debt.

129. Second wind
 Second wind is a phenomenon in distance running, such
as marathons or road running (as well as other sports),
whereby an athlete who is too out of breath and tired to
continue suddenly finds the strength to press on at top
performance with less exertion. The feeling may be similar
to that of a "runner's high", the most obvious difference
being that the runner's high occurs after the race is
over.[1] Some scientists believe the second wind to be a
result of the body finding the proper balance of oxygen to
counteract the buildup of lactic acid in the
muscles.[2] Others claim second winds are due
to endorphin production, while still others believe it to be
purely psychological.

130. Thank You