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Health and physical fitness
Tesfamichael Tadesse
1
Meanings and Definitions of Terms
 Physical fitness is an ability to complete daily tasks effectively and
efficiently and contributes the total quality of life without undue fatigue.
 Physical activity is a bodily movement produced by skeletal muscles
that requires expenditure of energy & produces progressive health
benefits.
 Exercise is a physical activity that is planned, structured, repetitive, and
purposive in the sense that improvement or maintenance of one or more
components of physical fitness.
kcal Exerclse + kcal Nonexercise` = kcal Total daily Physical activity
 Sport is an organized and competitive form of play.
Physical exercise and Physical Activity
Physical fitness.
1. Health related fitness
2. Skills related fitness.
General Principles of Fitness Training
 The human body adapts well when exposed to stress.
 The term stress, within the context of exercise, is defined
as an exertion above the normal, everyday functioning.
 The specific activities that result in stress depend on a
person’s level of fitness.
 There are guiding principles in exercise that can help
individuals manage how much stress they experience to
avoid injury & optimize their body’s capacity to adapt.
FITT Principle
 There are four ways to achieve overload in an exercise
programme. They can easily be remembered using the
mnemonic, FITT.
Frequency – how often you train.
Intensity – how hard you train.
Time (or duration) – how long you train for.
Type – the kind of training you do.
Health_and_fitness_s.pptx
Principle of Overload
 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.
 Training loads should become more intense over a period of
time, not increased too abruptly or with too much intensity.
Principle of Rest, Recovery, and Periodization
 The concept that adaptation not only requires overload
but also requires rest to avoid overstressing the body.
Periodization
 Training phases can be organized on a daily, weekly,
monthly, and even multi-annual cycles, called micro-,
meso-, and macrocycles, respectively.
 Training plans incorporate phases of work/stress
periods followed by phases of rest. periods
Example of periodization
Week
1
Frequency
3 days
Intensity
40% HRR
Time
25 min
Type
Walk
2 4 days 40% HRR 30 min Walk
3 4 days 50% HRR 35 min Walk
4 2 days 30% HRR 30 min other
Without periodization, the stress from exercise would continue leading to
fatigue, possible injury, and even a condition known as overtraining
syndrome.
Symptoms include the following:
➢ weight loss
➢ loss of motivation
➢ inability to concentrate or focus
➢ feelings of depression
➢ lack of enjoyment in activities
➢ sleep disturbances
➢ change in appetite
Principle of Reversibility
 Reversibility means that an athlete can lose the effects
of training when they stop.
 Detraining is the act of no longer training at all or
decreasing the amount of training or ceases to train.
 Performance reductions may occur in as little as two
weeks or sooner.
 Reversibility is the principle that adaptations to stress
can be lost over time if training is modified or stopped &
can gain the effects when they begin to train again.
Conti..
 After several weeks of detraining due to illness or for other
reasons, athletes may need to increase training volume and
reduce intensity.
 Avoid long rest periods with complete inactivity.
 In cardiorespiratory endurance VO2max, stroke volume, &
cardiac output all declined with detraining while submaximal
heart rate increased.
 Not only is endurance training affected, but muscle fitness &
flexibility all show similar results after a period of detraining.
Principle of Individual Differences
 While the principles of adaptation to stress can be
applied to everyone, not everyone responds to stress in
the same way.
 Genes & other factors can affect the degree of
adaptation, such as a person’s age, gender, & training
status at the start of a program.
UNIT TWO
THE HEALTH BENEFITS OF PHYSICAL ACTIVITY
 Physical activity can help prevent, reduce, or reverse the
effects of many chronic diseases.
 Chronic diseases include cardiovascular disease,
diabetes, cancer, hypertension, obesity, depression, and
osteoporosis.
Here are some of the ways regular physical activity improves your
health:
 Reduces the amount of fat stored in your body.
 Improves weight control.
 Increases good cholesterol (high-density lipoproteins or HDLs).
 Decreases bad cholesterol (low-density lipoproteins or LDLs).
 Improves blood glucose balance and your body’s ability to use insulin.
 Reduces blood pressure.
 Improves heart function and blood flow.
 Improves psychological well-being (less stress, anxiety and
depression).
Hypokinetic Diseases
 Hypokinetic diseases are conditions related to inactivity or
low levels of habitual activity.
 Increased reliance on technology = lessened work-related
physical activity, as well as the energy expenditure required for
activities of daily living
 Hour of physical work now can be accomplished in just a few
seconds by pushing a button or setting a dial
 Data from the Aerobics Center Longitudinal Study (2009) indicated that low
cardiorespiratory
fitness accounts for substantially more deaths (16%) compared to other
risk factors
 I.e., obesity 2–3%; smoking 8–10%; high cholesterol 2–4%; diabetes 2–
4%; and hypertension 8–16%
 Individuals who do not exercise regularly are at
a greater risk for developing chronic diseases
such as :
Coronary heart disease (CHD)
Hypertension
Hypercholesterolemia
Cancer, obesity and
Musculoskeletal disorders
Conti..
 Physical activity lowers the risk of hypokinetic conditions
including
Coronary artery disease,
Stroke,
Type 2 diabetes,
Metabolic syndrome,
High blood lipid profile,
Cancers (colon, breast, lung, and endometrial), and
Hip fractures.
Obesity and feeling of depression and anxiety.
 Physical activity helps increased bone density, and improved
quality of sleep.
Physical Activity and Postural Deformity
 Posture is the position in which we hold our bodies
while standing, sitting, or lying down.
 Good posture is the correct alignment of body parts
supported by the right amount of muscle tension
against gravity.
 Postural muscles also maintain our posture and
balance during movement.
Contributing factors
to postural dysfunction
• Lack of education or awareness of correct
posture.
• Sedentary lifestyle.
• Occupational demands.
• Joint stiffness.
• Decreased fitness.
• Muscle weakness.
• Muscle tightness.
• Poor core stability.
Health_and_fitness_s.pptx
Exercises for correcting posture:
 Prone Cobra
 Axial Extension Trainer
 Wall Leans
 Cervical Extension using a blood pressure cuff
UNIT THREE
MAKING WELL-INFORMED FOOD CHOICES
INTRODUCTION
 Your muscles, joints, ligaments, tendons, respiratory,
circulatory and immune systems all have to work harder
when you exercise.
 Eating a healthy diet can help minimize the damage caused
by exercise and help your body rebuild itself even stronger.
 Nutrition is the science of food, nutrients and other
substances and their actions within the body (including
ingestion, digestion, absorption, transport, metabolism and
excretion)
 A nutrient is a compound that provides a needed function in
the body (Life-sustaining substances in food ).
Conti….
There are several ways to describe the classes of
nutrients;
Essential or nonessential: based on site of
source
Organic or inorganic: based on composition
Macronutrient or micronutrient: based on quantity
Energy yielding or not: based on energy
production
Nutrients are classified based on the amount needed
in the body. These are:-
1. macro-nutrients which are needed in relatively large
amounts (carbohydrates, fats, protein, and water)
2. micronutrients are also important nutrients, but ones the
body needs in smaller amounts. (Vitamins, minerals).
Macronutrients
Carbohydrates:
 The word carbohydrate literally means "hydrated carbon," or
carbon with water. And it is made up of carbon, hydrogen, and
oxygen. Eg. Sucrose (table sugar).
Proteins:
 proteins are comprised of carbon, hydrogen, oxygen, and
nitrogen. Eg. egg whites, and meat.
Lipids:
 Lipids consist of fatty acids, triglycerides, phospholipids, and
sterols (cholesterol). It also composed of carbon, hydrogen,
and oxygen. Some dietary sources of lipids include oils, butter,
and egg yolks.
Water:
 Water is made up of hydrogen and oxygen and is the only
macronutrient that provides no energy
Micronutrients
Vitamins and Minerals
 Vitamins are compounds that are essential for
normal physiologic processes in the body.
 Minerals are the elements that are essential for
normal physiologic processes in the body.
Calories (Food Energy)
Kilocalorie Contributors in Diets
 1 g of carbohydrate provides 4 kcal.
 1 g of protein provides 4 kcal.
 1 g of fat provides 9 kcal.
 1 g pure alcohol (a non nutrient) provides 7 kcal.
 Water 0
 Vitamins 0
 Minerals 0
Conti…
 Your daily calorie needs will depend on your
- genetic make-up
- Age
- Weight
- body composition
- your daily activity and your training programme.
 It is possible to estimate the number of calories you
need daily from your body weight (BW) and your level of
daily physical activity.
Step 1: Estimate your Basal Metabolic Rate (BMR)
As a rule of thumb, BMR uses
 22 calories for every kg of a woman’s body weight and
 24 calories per kg of a man’s body weight.
Women: BMR = weight in kg x 22
 Men: BMR = weight in kg x 24
Conti….
Step 2: Work out your Physical Activity Level (PAL)
This is the ratio of your overall daily energy expenditure
to your BMR; a rough measure of your lifestyle activity.
 Mostly inactive or sedentary (mainly sitting): 1.2
 Fairly active (include walking and exercise 1–2 x week):
1.3
 Moderately active (exercise 2–3 x weekly): 1.4
 Active (exercise hard more than 3 x weekly): 1.5
 Very active (exercise hard daily): 1.7
 Step 3: Multiply your BMR by your PAL to work out your
Daily Calorie Needs
Daily calorie needs = BMR x PAL
Conti…
 Your BMR is the number of calories you burn at rest
(to keep your heart beating, your lungs breathing, to
maintain your body temperature, etc). It accounts for
60–75% of the calories you burn daily.
 Generally, men have a higher BMR than women.
 Physical activity includes all activities from doing the
housework to walking and working out in the gym.
 The number of calories you burn in any activity
depends on your
- Weight
- the type of activity and
- the duration of that activity.
Carbohydrates
 Carbohydrate is an important fuel for exercise.
 It is stored as glycogen in your liver and muscles,
 Approximately 100 g glycogen stored in the liver, and up to
400 g glycogen in muscle cells.
 The purpose of liver glycogen is to maintain steady blood
sugar levels by release glucose into the bloodstream.
 The purpose of muscle glycogen is to fuel physical activity.
Protein
 They are also used for making enzymes, hormones and
antibodies.
 Protein also provides a (small) fuel source for exercising
muscles.
 Athletes have higher protein requirements than non-active
people.
Fat in food also provides essential fatty acids, the fat-soluble
vitamins A, D and E, and is an important source of energy
for exercise.
 It is not necessary to include cholesterol in your diet
because our bodies have the ability to synthesize the
required amounts.
Fiber :- is indigestible matter & here are the three major
fiber
 Dietary fiber: contains both non-digestible carbohydrates
and lignin and is always intrinsic and intact in plants.
 Functional fiber: contains non-digestible carbohydrates
only and can be isolated, extracted, or synthesized (plants
or animals)
 Total Fiber: contains both dietary fiber and functional
fiber.
Nutrition and Physical Performance
 There is universal scientific consensus that diet affects
performance.
 everyone has different nutritional needs and there is no
single diet that fits all.
Nutrition before Training Exercise
 Meal before training stabilizes your blood sugar levels during
exercise.
 It also staves off hunger and minimizes the risk of problems
such as stitch and hypoglycemia (low blood sugar levels).
 It is not advisable to train on an empty stomach, especially if
you want to improve strength, endurance or performance.
 when your brain isn’t getting enough fuel you’ll feel faint, lose
concentration and risk injury.
Conti….
 The exact amount you should eat depends on your
body weight and how hard and long you plan to
exercise.
 Ideally, you should aim to have a meal 2–4 hours
before a workout. high carbohydrate, low in fat,
protein, and fiber.
 Properly hydrated is important before training to
minimize the risk of dehydration during exercise.
 Drinking 2–4 glasses of water during the 2–3 hours
before you workout is recommended.
Nutrition During Exercise
 The amount of carbohydrate ingested is important for its
contribution to energy expenditure & sparing of liver
glycogen.
 The maximum carbohydrate intake during exercise
should not exceed 60 g/h.
 During intense exercise lasting >45 min a carbohydrate
drink should be ingested.
 Consume 60 g of carbohydrate per hour of exercise.
 A combination of fructose and glucose may have
physiological benefits during exercise.
 Athletes should consume beverages containing
carbohydrate throughout exercise than water.
Conti…
 Fibre and protein content, and high carbohydrate
concentration during exercise, and thus should be
avoided.
Nutrition after Exercise
 Whether you are hungry or not, the quicker you
consume food or drink after a workout, the quicker
your body will recover.
 The enzymes that are responsible for making
glycogen are most active immediately after your
workout.
 Carbohydrate is converted into glycogen one and a
half times faster than normal during this post-exercise
period.
UNIT FOUR
Health related components of fitness and
principles of exercise prescription
Health related components of fitness
 This is your ability to become and stay physically
healthy & daily tasks can be completed with less effort
and fatigue.
 The 5 components of health related physical fitness are
1. Cardio respiratory Endurance
2. Muscular Endurance
3. Muscular Strength
4. Flexibility
5. Body Composition
Cardiorespiratory Endurance
• the ability to deliver oxygen & nutrients to working
muscles and their ability to use it over sustained
periods of time.
• It is the most important fitness component for all
individuals since it improves vital organs.
• It helps to develop your circulatory and respiratory
systems.
• Best way to improve cardiorespiratory endurance is
through aerobic exercise.
Aerobic exercises to develop CVE.
 Walking
 Jogging
 Swimming
 Cycling
 Jumping Rope (Ropes kipping)
 Running
 etc.
Benefits of cardio vascular endurance
Aerobic exercises have been recommended for our
health due to their extended benefits like making for:
Decreased resting heart rate,
Reduced blood pressure
Decreased LDL(low density lipoprotein)
Decreased(burn) body fat directly,
An increased heart volume(size),
Increased resting and maximum stroke volume,
An increased maximum oxygen consumption
Increased blood volume
Increased HDL
 Since our heart is also a muscle, it needs regular
“work outs” to keep it strong and healthy and
improve its functioning.
Muscle Fitness
 There are two components of muscle fitness:
muscular strength and muscular endurance.
Muscular strength:- the ability of a muscle to exert
force
 Best way to improve muscular strength is through
anaerobic exercise
Muscular Endurance:- the ability of a muscle to
generate force over and over again.
 Best way to improve muscular endurance is through
aerobic & anaerobic exercises.
Benefits of strength & endurance
 Increased metabolism- burn fat indirectly, so when you
improve your body composition through strength training
 Increased muscle and bone strength-is necessary for all
everyday activities; prevents osteoporosis
 Increased flexibility and coordination- strength training
exercises through a full range of motion have shown to
increase flexibility and inter- and intramuscular
coordination
 Prevention of injuries- through the strengthening of the
muscles that support the other structures in the body
(bones, tendons, ligaments, etc.)
 Better insulin sensitivity-the body is able to control blood
sugar levels with less insulin and puts less stress on your
pancreas
Exercises to develop strength
 Strength can be trained in different ways, most
effectively through a well planned strength training
program with the following types of exercises.
1. Calisthenics such as push up, pull up, sit up, free
squat, dip..
2. Free weights such as bar bell and dumbbell
3. Resistance machine such as cable, pulley, smith
machine…
Methods of monitoring strength intensity
 Determining Exercise intensity for MS, ME and body
building (hypertrophy).
 Brzycki's equation is very important method to determine
Max load (intensity). That is
 1RM = Weight ÷ (1.0278 - (0.0278 × Number of repetitions))
 For muscular strength, >or equal to 80% 1RM with1 to 7 reps
 For muscular endurance, 40-65% 1RM with > 13 reps.
 For hypertrophy, 70-80% 1RM with 8 to 12 reps.
Muscle Structure and Contraction
 Muscle Structure: Skeletal muscle is a collection of long
thin cells called fibers.
 These fibers has surrounded by a dense layer of connective
tissue called fascia.
 Muscle contraction is regulated by signals coming from
motor nerves.
Types of Muscle Contractions
Isotonic
Isometric.
 Isotonic (also called dynamic) contractions: result in
movement of a body part. For example, lifting a dumbbell.
 An isometric (also called static) contraction: requires the
development of muscular tension but results in no movement
of body parts.
Conti…
 Concentric contractions are isotonic muscle
contractions that result in muscle shortening. Eg.
upward movement of the arm.
 Eccentric contractions are defined as contractions
in which the muscle exerts force while it lengthens.
 Isokinetic Muscle Contractions are concentric or
eccentric contractions performed at a constant
speed.
 That is, the speed of muscle shortening or
lengthening is regulated at a fixed, controlled rate.
Muscle Fiber Types
There are three types of skeletal muscle fibers:
Slow twitch
 fast twitch
 intermediate.
 Slow twitch:-contract slowly and produce small
amounts of force; however, these fibers are highly
resistant to fatigue.
 Fast twitch fibers use anaerobic metabolism to create
fuel
 Intermediate Fibers: Are although more red in color,
possess a combination of the characteristics of fast- and
slow-twitch fibers.
 They are more fatigue resistant than fast-twitch fibers
but less fatigue resistant than slow-twitch fibers.
Conti…
Characteristic Slow-twitch Fast-twitch IIa Fast-twitch IIb
Force production Low Intermediate High
Contraction speed Slow Fast Fast
Fatigue resistance High Moderate Low
Glycolytic capacity Low High High
Oxidative capacity High Medium Low
Capillary density High Intermediate Low
Mitochondrial density High Intermediate Low
Endurance capacity High Moderate Low
Flexibility
 Flexibility is the ability to move joints and use muscles freely through
their full range of motion.
Here some of the possible benefits of having good flexibility:
 Improve & maintain your range of motion, which improves
balance
 Increased physical efficiency and performance
 Increased balance and coordination
 Decreased risk of low back pain
 Reduce tension and stress
 Decreased risk of injury
 Decreases recovery time
 Improve circulation and concentration
 Prevent falls
 Relieve chronic pain
 Improve your posture
Stretching Techniques
Three kinds of stretching techniques are commonly
used to increase flexibility:
ballistic
static
proprioceptive neuromuscular facilitation.
 Static Stretching is the most common type of
stretching.
 You gently assume a stretch position and hold it for
30 to 60 seconds.
 There is no bouncing or rapid movement.
 You should feel a mild pulling sensation, but no pain.
 You should feel the stretch in the belly of the muscle,
not in the joints.
Conti…
Ballistic Stretching consists of trying to force a part of
the body beyond its normal range of motion by bouncing
into a stretched position.
 An example of ballistic stretching would be bouncing
down repeatedly to touch your toes.
 Ballistic stretching can lead to injury and should only
be used by highly conditioned athletes who need to
prepare for a volatile, high-speed activity.
PNF is a relatively new technique for improving
flexibility.
 Proprioceptive neuromuscular facilitation (PNF)
combines stretching with alternating contracting and
relaxing of muscles
Body composition
 The relative amounts of fat and lean body tissue
(muscle, organs, bone) found in your body.
 High percentage of body fat is associated with an
increased risk of development of type 2 diabetes and
contributes to joint stress during movement.
Health Risks Associated With Over Fatness
 Obesity was considered to be a higher risk factor for
heart disease.
 Over fatness and obesity can contribute to
degenerative disease, health problems, and even
shortened life.
 Physical fitness provides protection from the health
risk of obesity.
Conti…
 Diabetes and heart disease is disease that is
associated with obesity.
 Excessive abdominal fat and excessive fatness of
the upper body can increase the risk of various
diseases.
 Upper body fat is also referred to as android fat
because it is more characteristic of men than
women.
 Postmenopausal women typically have a higher
amount of upper body fat than premenopausal
women.
 Lower body fat is also referred to as gynoid fat
because it is more characteristic of women than
men.
Conti…
 central fat or visceral fat is located in the abdominal
cavity.
 subcutaneous fat (skinfold measure) can be used to
estimate body fatness, but it is not a good indicator
of central fat.
 A useful indicator of fat distribution is the waist-to-hip
circumference ratio.
 A high waist circumference relative to hip
circumference yields a high ratio that is indicative of
high visceral fat.
 Regular physical activity throughout life will result in
smaller waist-to-hip ratios and reduced risk for
various chronic diseases.
Conti..
 Excessive desire to be thin or low in body weight can
result in health problems.
 he most common disorders are anorexia nervosa,
bulimia, and anorexia athletica.
 Anorexia nervosa is the most sever eating disorder. If
untreated, it is life threatening.
 People with this disorder must obtain medical &
psychological help immediately.
 Bulimia is a common eating disorder characterized by
bingeing and purging.
Conti…
The medical complications of a very low body fat
involve almost every body function and include
 The cardiovascular, endocrine, reproductive,
skeletal, gastrointestinal, renal, central nervous
systems with the possibility to develop conditions
such as
 immune system abnormalities
 disorders of the reproductive system
 loss of muscle tissue and even death.
Conti…
 The three most important factors to maintain a
healthy body fat percentage are:
1. Maintaining your lean muscle mass through strength
training (minimum 2x/week for each muscle group)
2. Maintaining a healthy well-balanced diet that is low in fat
(<30% of calories from fat)
3. Maintaining consistent sleep patterns (minimum 7
hours/night).
Principles of Exercise Prescription for Health
&Fitness
 There is a correct dosage of exercise to effectively promote
physical fitness, called an exercise prescription and it
includes
fitness goals
 mode of exercise
a warm-up
a primary conditioning period, and a cool-down.
 Establishing short-term and long-term fitness goals is an
important part of an exercise prescription.
 A logical and common type of fitness goal is a performance
goal in each component of health-related physical fitness.
 In addition to performance goals, Exercise adherence goals
are important because fitness will improve only if you
exercise regularly!
Conti…
 In writing your personal fitness goals, consider the
following guidelines:
Set Realistic Goals
Establish Short-Term Goals First
Set Realistic Long-Term Goals
Establish Lifetime Maintenance Goals
List Goals in Written Form
Recognize Obstacles to Achieving Goals
 Every exercise prescription includes at least one mode of
exercise to be performed.
 eg, to improve cardio respiratory fitness, you could select
from variety of exercise modes, such as running,
swimming, or cycling.
Warm-Up
 Increase heart rate, body temperature and blood flow to the
muscles, which enhances the delivery of oxygen &
nutrients.
 promotes the energy-releasing reactions used during
exercise & makes the muscles more supple
 prepares your muscles for stretching
 prepares your heart for an increase in activity
 prepares you mentally for the upcoming exercise
 prevents unnecessary stress & fatigue being placed on your
muscles & heart.
Conti……
Therefore, the exercise prescription should
consider such factors as the individual's
 general health
 age
 fitness status
 musculoskeletal condition and
 body composition.
Cool-Down
 Cool-down allows blood to be returned from the muscles
back toward the heart.
 During exercise, large amounts of blood are pumped to the
working muscles.
 On cessation of exercise, blood tends to remain in large
blood vessels (called pooling) located around the exercised
muscles.
 Failure to redistribute pooled blood after exercise could result
in your feeling lightheaded or even fainting.
Conti…
 although low physical activity may improve health, it
does not generally improve physical fitness.
 The minimum dose of exercise required to improve
health-related physical fitness is called the threshold
of training.
 Each component of physical fitness has its own
threshold for improvement.
 the recommended range of exercise intensity for
improving health-related physical fitness is between
50% and 85% VO2 max.
Exercise Prescription for physical Fitness
fitness Frequency duration intensity Mode(equipment)
CVE 3-5 days per
week
15-60 minutes 70%-80%
MHR
walking, jogging, cycling, &
swimming.(bike, treadmill, jump rope,
stepper) etc…
Format: warm up 5minute; stretch; activity, cool down; stretch
Body fat
loss
5+ days per
week
45+minute 60%-70% MHR Same as above
Format: Same as above
MS Alternate
days
60-90’’b/n
sets
Fatigue
within 8-12
reps
Progressive resistance machines, free
weights etc….
Format: warm up 5minute; stretch; 3 sets of 8-12 reps for each muscle group; stretch after each set
ME Alternate
days or daily
Not specified Fatigue after
15+ reps
Same as above
Format: warm up 5 minute; stretch; 3 sets of 15+ reps for each muscle group; stretch after each set
flexibility Alternate
days or daily
Hold 10-60
seconds
Feel stretch
not pain
No special equipment needed
Format: warm up 5minute; stretch
Cont…
 training intensity can be monitored indirectly by
measurement of heart rate.
 The heart rate, which corresponds to exercise
intensity sufficient to improve physical fitness is
called the target heart rate (THR).
 The most popular method of determining THR is the
percentage of maximal heart rate (HR max) method.
 To compute our THR using this method, multiply
your HR max by both 90% and 70% to arrive at the
high and low ends of your THR range.
Conti…
For example, the maximal HR of a 20-year-old college
student can be estimated by the following formula.
 HR max = 220 - 20 = 200 beats/min
 The THR is then computed as 200 beats/min x 0.70 =
140 beats/min 200 beats/min x 0.90 =180 beats/min
 THR = 140 to 180 beats/min
 The THR to be maintained during a workout to
improve cardiorespiratory fitness is b/n 140 & 180
beats/min
 This range of exercise intensities is sometimes called
the training sensitive zone.
Training Techniques
Cross Training
 Running on one day, swimming on another day, and cycling on
another day.
 One advantage is reduces the boredom of performing the same kind of
exercise day after day and lack of training specificity is disadvantage
continuous training
 Highly effective for long distance athletes as it best matches the
requirement of the event.
 Good for aerobic fitness, losing weight and risk of injury is low
Interval Training
 Can mix aerobic and anaerobic exercise which replicates team
games.
 Interval training means undertaking repeated session and it allows
variety of workouts.
Fartlek Training
 it refers to a popular form of training for long-distance
runners. And it is much like interval training
An example of a Fartlek training session:
 10 minute jog to warm up.
 Sprint hard for 30 seconds.
 Jog for 2 minutes.
 Run (about 75% of max) for 50 seconds.
 Jog for 2 minutes.
 Repeat 6 times, reducing the periods of jogging by 10
seconds each time.
 10 minute warm down jog.
Types of Weight Training Programs
 Weight training programs can be divided into three categories
classified by the type of muscle contraction involved:
1. Isotonic Programs: like isotonic contractions, utilize the
concept of contracting a muscle against a movable load.
2. Isometric Programs: is contracting a muscle at a fixed angle
against an immovable object, using an isometric or static
contraction
3. Isokinetic Programs: are isotonic contractions performed at
a constant speed.
Developing an Individualized Exercise Prescription
The exercise prescription for strength training has three
stages:
The starter phase: can be accomplished by starting your
weight training program slowly beginning with light weights, a
high number of repetitions, & only 2 sets per exercise.
The slow progression phase: transition from the starter
phase to the slow progression phase involves 3 changes in the
exercise prescription:
 increasing the frequency of training from 2 to 3 days /week;
 increase the amount of weight lifted
 decrease the number of repetitions
 an increase in the number of sets performed from 2to 3 sets.
The maintenance phase: maintaining strength will require a
lifelong weight training effort.
 But one workout per week is required to maintain strength.
Exercise Prescription for Improving Flexibility
• The frequency and duration of a stretching exercise
prescription should be 2 to 5 days per week for 10 to
30 minutes each day.
UNIT FIVE
ASSESSMENT OF FITNESS COMPONENTS
Assessment of Cardiorespiratory Fitness
The most accurate means of measuring cardio
respiratory fitness is the laboratory assessment of
maximal oxygen consumption called VO2 max.
The 1.5-Mile Run Test
 The 1.5-mile run test is excellent for physically active
college-age individuals.
 Due to its intensity however, the 1.5-mile run test is
not well suited for sedentary people over 30 years of
age, sedentary people, individuals with joint
problems, and obese individuals.
Conti…
The 1-Mile Walk Test
• Another field test to determine Cardio respiratory
fitness is the 1 -mile walk test, which is
particularly useful for sedentary individuals.
• It is a weight-bearing test, however, so individuals
with joint problems should not participate.
• It works on the same principle as the 1.5-mile
run test.
conti,…
The Step Test
• the step test does not require expensive equipment
and can be performed in a short amount of time.
• After completing the test, sit quietly in a chair or on
the step bench.
• Find your pulse and count your heart rate for 30-
second
Assessing Muscular Strength
The 1 RM Test
 The 1 RM test is designed to test muscular strength in selected
muscle groups
 Strength can be measured by the one-repetition maximum (1
RM) test, which measures the maximum amount of weight that
can be lifted one time.
 Four common lifts used to measure strength are three of these:
bench press,
biceps curl,
shoulder press are used for upper body muscle groups
and leg press measures leg strength.
Muscle strength score = 1RM weight × 100
Body weight
Assessing Muscular Endurance
 muscular endurance involve the performance of push-
ups and sit-ups (also called curl-ups).
 Push-ups are a measure of muscular endurance using
shoulder, arm, and chest muscles, whereas sit-ups
primarily evaluate abdominal muscle endurance.
Assessment of Flexibility
Trunk Flexibility
 The sit and reach test measures the ability to flex
the trunk, which means stretching the lower back
muscles and the muscles in the back of the thigh
(hamstrings).
Conti…
Shoulder Flexibility
 The objective is to try to overlap your fingers as much as
possible.
 Your score on the shoulder flexibility test is the distance,
measured in inches, of finger overlap.
Assessment of Body Composition
 Every person should possess at least a minimal amount of
fat for a good health.
 This fat is called essential fat and is necessary for
temperature regulation, shock absorption and regulation of
essential body nutrients, including vitamins A, D, E and K.
 But most experts agree that males should possess no less
than 5% and females no less than 10%.
The Skin Fold Test
 One of the most accurate skin fold tests to estimate body
fatness requires three skin fold measurements.
 The anatomical sites to be measured in men (chest,
triceps, and sub scapular skin folds)
 The measurement sites for women (triceps, suprailium, and
abdominal skin folds).
 Note that for standardization, all measurements should be
made on the right side of the body.
Waist-to-Hip Circumference Ratio
 is an excellent index for determining the risk of disease
associated with high body fat.
 a high percentage of fat in the abdominal region is
associated with an increased risk of disease (such as heart
disease or hypertension).
Conti…
 Waist –to –hip circumference ratio rating scale Classification
 Body Mass Index: is a useful technique for placing people
into categories of normal or too much body fat.
 The BMI is simply the ratio of the body weight (kilograms;
kg) divided by the height (in meters) squared (m2):
BMI = weight (kg)
height (m2)
Risk of disease Men Women
High risk >1.0 >0.85
Moderately high risk 0.90-1.0 0.80-0.85
Optimal low risk of disease <0.90 <0.80
79

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Health_and_fitness_s.pptx

  • 1. Health and physical fitness Tesfamichael Tadesse 1
  • 2. Meanings and Definitions of Terms  Physical fitness is an ability to complete daily tasks effectively and efficiently and contributes the total quality of life without undue fatigue.  Physical activity is a bodily movement produced by skeletal muscles that requires expenditure of energy & produces progressive health benefits.  Exercise is a physical activity that is planned, structured, repetitive, and purposive in the sense that improvement or maintenance of one or more components of physical fitness. kcal Exerclse + kcal Nonexercise` = kcal Total daily Physical activity  Sport is an organized and competitive form of play.
  • 3. Physical exercise and Physical Activity Physical fitness. 1. Health related fitness 2. Skills related fitness.
  • 4. General Principles of Fitness Training  The human body adapts well when exposed to stress.  The term stress, within the context of exercise, is defined as an exertion above the normal, everyday functioning.  The specific activities that result in stress depend on a person’s level of fitness.  There are guiding principles in exercise that can help individuals manage how much stress they experience to avoid injury & optimize their body’s capacity to adapt.
  • 5. FITT Principle  There are four ways to achieve overload in an exercise programme. They can easily be remembered using the mnemonic, FITT. Frequency – how often you train. Intensity – how hard you train. Time (or duration) – how long you train for. Type – the kind of training you do.
  • 7. Principle of Overload  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.  Training loads should become more intense over a period of time, not increased too abruptly or with too much intensity.
  • 8. Principle of Rest, Recovery, and Periodization  The concept that adaptation not only requires overload but also requires rest to avoid overstressing the body. Periodization  Training phases can be organized on a daily, weekly, monthly, and even multi-annual cycles, called micro-, meso-, and macrocycles, respectively.  Training plans incorporate phases of work/stress periods followed by phases of rest. periods
  • 9. Example of periodization Week 1 Frequency 3 days Intensity 40% HRR Time 25 min Type Walk 2 4 days 40% HRR 30 min Walk 3 4 days 50% HRR 35 min Walk 4 2 days 30% HRR 30 min other Without periodization, the stress from exercise would continue leading to fatigue, possible injury, and even a condition known as overtraining syndrome. Symptoms include the following: ➢ weight loss ➢ loss of motivation ➢ inability to concentrate or focus ➢ feelings of depression ➢ lack of enjoyment in activities ➢ sleep disturbances ➢ change in appetite
  • 10. Principle of Reversibility  Reversibility means that an athlete can lose the effects of training when they stop.  Detraining is the act of no longer training at all or decreasing the amount of training or ceases to train.  Performance reductions may occur in as little as two weeks or sooner.  Reversibility is the principle that adaptations to stress can be lost over time if training is modified or stopped & can gain the effects when they begin to train again.
  • 11. Conti..  After several weeks of detraining due to illness or for other reasons, athletes may need to increase training volume and reduce intensity.  Avoid long rest periods with complete inactivity.  In cardiorespiratory endurance VO2max, stroke volume, & cardiac output all declined with detraining while submaximal heart rate increased.  Not only is endurance training affected, but muscle fitness & flexibility all show similar results after a period of detraining.
  • 12. Principle of Individual Differences  While the principles of adaptation to stress can be applied to everyone, not everyone responds to stress in the same way.  Genes & other factors can affect the degree of adaptation, such as a person’s age, gender, & training status at the start of a program.
  • 13. UNIT TWO THE HEALTH BENEFITS OF PHYSICAL ACTIVITY  Physical activity can help prevent, reduce, or reverse the effects of many chronic diseases.  Chronic diseases include cardiovascular disease, diabetes, cancer, hypertension, obesity, depression, and osteoporosis.
  • 14. Here are some of the ways regular physical activity improves your health:  Reduces the amount of fat stored in your body.  Improves weight control.  Increases good cholesterol (high-density lipoproteins or HDLs).  Decreases bad cholesterol (low-density lipoproteins or LDLs).  Improves blood glucose balance and your body’s ability to use insulin.  Reduces blood pressure.  Improves heart function and blood flow.  Improves psychological well-being (less stress, anxiety and depression).
  • 15. Hypokinetic Diseases  Hypokinetic diseases are conditions related to inactivity or low levels of habitual activity.  Increased reliance on technology = lessened work-related physical activity, as well as the energy expenditure required for activities of daily living  Hour of physical work now can be accomplished in just a few seconds by pushing a button or setting a dial  Data from the Aerobics Center Longitudinal Study (2009) indicated that low cardiorespiratory fitness accounts for substantially more deaths (16%) compared to other risk factors  I.e., obesity 2–3%; smoking 8–10%; high cholesterol 2–4%; diabetes 2– 4%; and hypertension 8–16%
  • 16.  Individuals who do not exercise regularly are at a greater risk for developing chronic diseases such as : Coronary heart disease (CHD) Hypertension Hypercholesterolemia Cancer, obesity and Musculoskeletal disorders
  • 17. Conti..  Physical activity lowers the risk of hypokinetic conditions including Coronary artery disease, Stroke, Type 2 diabetes, Metabolic syndrome, High blood lipid profile, Cancers (colon, breast, lung, and endometrial), and Hip fractures. Obesity and feeling of depression and anxiety.  Physical activity helps increased bone density, and improved quality of sleep.
  • 18. Physical Activity and Postural Deformity  Posture is the position in which we hold our bodies while standing, sitting, or lying down.  Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity.  Postural muscles also maintain our posture and balance during movement.
  • 19. Contributing factors to postural dysfunction • Lack of education or awareness of correct posture. • Sedentary lifestyle. • Occupational demands. • Joint stiffness. • Decreased fitness. • Muscle weakness. • Muscle tightness. • Poor core stability.
  • 21. Exercises for correcting posture:  Prone Cobra  Axial Extension Trainer  Wall Leans  Cervical Extension using a blood pressure cuff
  • 22. UNIT THREE MAKING WELL-INFORMED FOOD CHOICES INTRODUCTION  Your muscles, joints, ligaments, tendons, respiratory, circulatory and immune systems all have to work harder when you exercise.  Eating a healthy diet can help minimize the damage caused by exercise and help your body rebuild itself even stronger.  Nutrition is the science of food, nutrients and other substances and their actions within the body (including ingestion, digestion, absorption, transport, metabolism and excretion)  A nutrient is a compound that provides a needed function in the body (Life-sustaining substances in food ).
  • 23. Conti…. There are several ways to describe the classes of nutrients; Essential or nonessential: based on site of source Organic or inorganic: based on composition Macronutrient or micronutrient: based on quantity Energy yielding or not: based on energy production Nutrients are classified based on the amount needed in the body. These are:- 1. macro-nutrients which are needed in relatively large amounts (carbohydrates, fats, protein, and water) 2. micronutrients are also important nutrients, but ones the body needs in smaller amounts. (Vitamins, minerals).
  • 24. Macronutrients Carbohydrates:  The word carbohydrate literally means "hydrated carbon," or carbon with water. And it is made up of carbon, hydrogen, and oxygen. Eg. Sucrose (table sugar). Proteins:  proteins are comprised of carbon, hydrogen, oxygen, and nitrogen. Eg. egg whites, and meat. Lipids:  Lipids consist of fatty acids, triglycerides, phospholipids, and sterols (cholesterol). It also composed of carbon, hydrogen, and oxygen. Some dietary sources of lipids include oils, butter, and egg yolks. Water:  Water is made up of hydrogen and oxygen and is the only macronutrient that provides no energy
  • 25. Micronutrients Vitamins and Minerals  Vitamins are compounds that are essential for normal physiologic processes in the body.  Minerals are the elements that are essential for normal physiologic processes in the body.
  • 26. Calories (Food Energy) Kilocalorie Contributors in Diets  1 g of carbohydrate provides 4 kcal.  1 g of protein provides 4 kcal.  1 g of fat provides 9 kcal.  1 g pure alcohol (a non nutrient) provides 7 kcal.  Water 0  Vitamins 0  Minerals 0
  • 27. Conti…  Your daily calorie needs will depend on your - genetic make-up - Age - Weight - body composition - your daily activity and your training programme.  It is possible to estimate the number of calories you need daily from your body weight (BW) and your level of daily physical activity. Step 1: Estimate your Basal Metabolic Rate (BMR) As a rule of thumb, BMR uses  22 calories for every kg of a woman’s body weight and  24 calories per kg of a man’s body weight. Women: BMR = weight in kg x 22  Men: BMR = weight in kg x 24
  • 28. Conti…. Step 2: Work out your Physical Activity Level (PAL) This is the ratio of your overall daily energy expenditure to your BMR; a rough measure of your lifestyle activity.  Mostly inactive or sedentary (mainly sitting): 1.2  Fairly active (include walking and exercise 1–2 x week): 1.3  Moderately active (exercise 2–3 x weekly): 1.4  Active (exercise hard more than 3 x weekly): 1.5  Very active (exercise hard daily): 1.7  Step 3: Multiply your BMR by your PAL to work out your Daily Calorie Needs Daily calorie needs = BMR x PAL
  • 29. Conti…  Your BMR is the number of calories you burn at rest (to keep your heart beating, your lungs breathing, to maintain your body temperature, etc). It accounts for 60–75% of the calories you burn daily.  Generally, men have a higher BMR than women.  Physical activity includes all activities from doing the housework to walking and working out in the gym.  The number of calories you burn in any activity depends on your - Weight - the type of activity and - the duration of that activity.
  • 30. Carbohydrates  Carbohydrate is an important fuel for exercise.  It is stored as glycogen in your liver and muscles,  Approximately 100 g glycogen stored in the liver, and up to 400 g glycogen in muscle cells.  The purpose of liver glycogen is to maintain steady blood sugar levels by release glucose into the bloodstream.  The purpose of muscle glycogen is to fuel physical activity. Protein  They are also used for making enzymes, hormones and antibodies.  Protein also provides a (small) fuel source for exercising muscles.  Athletes have higher protein requirements than non-active people.
  • 31. Fat in food also provides essential fatty acids, the fat-soluble vitamins A, D and E, and is an important source of energy for exercise.  It is not necessary to include cholesterol in your diet because our bodies have the ability to synthesize the required amounts. Fiber :- is indigestible matter & here are the three major fiber  Dietary fiber: contains both non-digestible carbohydrates and lignin and is always intrinsic and intact in plants.  Functional fiber: contains non-digestible carbohydrates only and can be isolated, extracted, or synthesized (plants or animals)  Total Fiber: contains both dietary fiber and functional fiber.
  • 32. Nutrition and Physical Performance  There is universal scientific consensus that diet affects performance.  everyone has different nutritional needs and there is no single diet that fits all. Nutrition before Training Exercise  Meal before training stabilizes your blood sugar levels during exercise.  It also staves off hunger and minimizes the risk of problems such as stitch and hypoglycemia (low blood sugar levels).  It is not advisable to train on an empty stomach, especially if you want to improve strength, endurance or performance.  when your brain isn’t getting enough fuel you’ll feel faint, lose concentration and risk injury.
  • 33. Conti….  The exact amount you should eat depends on your body weight and how hard and long you plan to exercise.  Ideally, you should aim to have a meal 2–4 hours before a workout. high carbohydrate, low in fat, protein, and fiber.  Properly hydrated is important before training to minimize the risk of dehydration during exercise.  Drinking 2–4 glasses of water during the 2–3 hours before you workout is recommended.
  • 34. Nutrition During Exercise  The amount of carbohydrate ingested is important for its contribution to energy expenditure & sparing of liver glycogen.  The maximum carbohydrate intake during exercise should not exceed 60 g/h.  During intense exercise lasting >45 min a carbohydrate drink should be ingested.  Consume 60 g of carbohydrate per hour of exercise.  A combination of fructose and glucose may have physiological benefits during exercise.  Athletes should consume beverages containing carbohydrate throughout exercise than water.
  • 35. Conti…  Fibre and protein content, and high carbohydrate concentration during exercise, and thus should be avoided. Nutrition after Exercise  Whether you are hungry or not, the quicker you consume food or drink after a workout, the quicker your body will recover.  The enzymes that are responsible for making glycogen are most active immediately after your workout.  Carbohydrate is converted into glycogen one and a half times faster than normal during this post-exercise period.
  • 36. UNIT FOUR Health related components of fitness and principles of exercise prescription Health related components of fitness  This is your ability to become and stay physically healthy & daily tasks can be completed with less effort and fatigue.  The 5 components of health related physical fitness are 1. Cardio respiratory Endurance 2. Muscular Endurance 3. Muscular Strength 4. Flexibility 5. Body Composition
  • 37. Cardiorespiratory Endurance • the ability to deliver oxygen & nutrients to working muscles and their ability to use it over sustained periods of time. • It is the most important fitness component for all individuals since it improves vital organs. • It helps to develop your circulatory and respiratory systems. • Best way to improve cardiorespiratory endurance is through aerobic exercise.
  • 38. Aerobic exercises to develop CVE.  Walking  Jogging  Swimming  Cycling  Jumping Rope (Ropes kipping)  Running  etc.
  • 39. Benefits of cardio vascular endurance Aerobic exercises have been recommended for our health due to their extended benefits like making for: Decreased resting heart rate, Reduced blood pressure Decreased LDL(low density lipoprotein) Decreased(burn) body fat directly, An increased heart volume(size), Increased resting and maximum stroke volume, An increased maximum oxygen consumption Increased blood volume Increased HDL  Since our heart is also a muscle, it needs regular “work outs” to keep it strong and healthy and improve its functioning.
  • 40. Muscle Fitness  There are two components of muscle fitness: muscular strength and muscular endurance. Muscular strength:- the ability of a muscle to exert force  Best way to improve muscular strength is through anaerobic exercise Muscular Endurance:- the ability of a muscle to generate force over and over again.  Best way to improve muscular endurance is through aerobic & anaerobic exercises.
  • 41. Benefits of strength & endurance  Increased metabolism- burn fat indirectly, so when you improve your body composition through strength training  Increased muscle and bone strength-is necessary for all everyday activities; prevents osteoporosis  Increased flexibility and coordination- strength training exercises through a full range of motion have shown to increase flexibility and inter- and intramuscular coordination  Prevention of injuries- through the strengthening of the muscles that support the other structures in the body (bones, tendons, ligaments, etc.)  Better insulin sensitivity-the body is able to control blood sugar levels with less insulin and puts less stress on your pancreas
  • 42. Exercises to develop strength  Strength can be trained in different ways, most effectively through a well planned strength training program with the following types of exercises. 1. Calisthenics such as push up, pull up, sit up, free squat, dip.. 2. Free weights such as bar bell and dumbbell 3. Resistance machine such as cable, pulley, smith machine…
  • 43. Methods of monitoring strength intensity  Determining Exercise intensity for MS, ME and body building (hypertrophy).  Brzycki's equation is very important method to determine Max load (intensity). That is  1RM = Weight ÷ (1.0278 - (0.0278 × Number of repetitions))  For muscular strength, >or equal to 80% 1RM with1 to 7 reps  For muscular endurance, 40-65% 1RM with > 13 reps.  For hypertrophy, 70-80% 1RM with 8 to 12 reps.
  • 44. Muscle Structure and Contraction  Muscle Structure: Skeletal muscle is a collection of long thin cells called fibers.  These fibers has surrounded by a dense layer of connective tissue called fascia.  Muscle contraction is regulated by signals coming from motor nerves. Types of Muscle Contractions Isotonic Isometric.  Isotonic (also called dynamic) contractions: result in movement of a body part. For example, lifting a dumbbell.  An isometric (also called static) contraction: requires the development of muscular tension but results in no movement of body parts.
  • 45. Conti…  Concentric contractions are isotonic muscle contractions that result in muscle shortening. Eg. upward movement of the arm.  Eccentric contractions are defined as contractions in which the muscle exerts force while it lengthens.  Isokinetic Muscle Contractions are concentric or eccentric contractions performed at a constant speed.  That is, the speed of muscle shortening or lengthening is regulated at a fixed, controlled rate.
  • 46. Muscle Fiber Types There are three types of skeletal muscle fibers: Slow twitch  fast twitch  intermediate.  Slow twitch:-contract slowly and produce small amounts of force; however, these fibers are highly resistant to fatigue.  Fast twitch fibers use anaerobic metabolism to create fuel  Intermediate Fibers: Are although more red in color, possess a combination of the characteristics of fast- and slow-twitch fibers.  They are more fatigue resistant than fast-twitch fibers but less fatigue resistant than slow-twitch fibers.
  • 47. Conti… Characteristic Slow-twitch Fast-twitch IIa Fast-twitch IIb Force production Low Intermediate High Contraction speed Slow Fast Fast Fatigue resistance High Moderate Low Glycolytic capacity Low High High Oxidative capacity High Medium Low Capillary density High Intermediate Low Mitochondrial density High Intermediate Low Endurance capacity High Moderate Low
  • 48. Flexibility  Flexibility is the ability to move joints and use muscles freely through their full range of motion. Here some of the possible benefits of having good flexibility:  Improve & maintain your range of motion, which improves balance  Increased physical efficiency and performance  Increased balance and coordination  Decreased risk of low back pain  Reduce tension and stress  Decreased risk of injury  Decreases recovery time  Improve circulation and concentration  Prevent falls  Relieve chronic pain  Improve your posture
  • 49. Stretching Techniques Three kinds of stretching techniques are commonly used to increase flexibility: ballistic static proprioceptive neuromuscular facilitation.  Static Stretching is the most common type of stretching.  You gently assume a stretch position and hold it for 30 to 60 seconds.  There is no bouncing or rapid movement.  You should feel a mild pulling sensation, but no pain.  You should feel the stretch in the belly of the muscle, not in the joints.
  • 50. Conti… Ballistic Stretching consists of trying to force a part of the body beyond its normal range of motion by bouncing into a stretched position.  An example of ballistic stretching would be bouncing down repeatedly to touch your toes.  Ballistic stretching can lead to injury and should only be used by highly conditioned athletes who need to prepare for a volatile, high-speed activity. PNF is a relatively new technique for improving flexibility.  Proprioceptive neuromuscular facilitation (PNF) combines stretching with alternating contracting and relaxing of muscles
  • 51. Body composition  The relative amounts of fat and lean body tissue (muscle, organs, bone) found in your body.  High percentage of body fat is associated with an increased risk of development of type 2 diabetes and contributes to joint stress during movement. Health Risks Associated With Over Fatness  Obesity was considered to be a higher risk factor for heart disease.  Over fatness and obesity can contribute to degenerative disease, health problems, and even shortened life.  Physical fitness provides protection from the health risk of obesity.
  • 52. Conti…  Diabetes and heart disease is disease that is associated with obesity.  Excessive abdominal fat and excessive fatness of the upper body can increase the risk of various diseases.  Upper body fat is also referred to as android fat because it is more characteristic of men than women.  Postmenopausal women typically have a higher amount of upper body fat than premenopausal women.  Lower body fat is also referred to as gynoid fat because it is more characteristic of women than men.
  • 53. Conti…  central fat or visceral fat is located in the abdominal cavity.  subcutaneous fat (skinfold measure) can be used to estimate body fatness, but it is not a good indicator of central fat.  A useful indicator of fat distribution is the waist-to-hip circumference ratio.  A high waist circumference relative to hip circumference yields a high ratio that is indicative of high visceral fat.  Regular physical activity throughout life will result in smaller waist-to-hip ratios and reduced risk for various chronic diseases.
  • 54. Conti..  Excessive desire to be thin or low in body weight can result in health problems.  he most common disorders are anorexia nervosa, bulimia, and anorexia athletica.  Anorexia nervosa is the most sever eating disorder. If untreated, it is life threatening.  People with this disorder must obtain medical & psychological help immediately.  Bulimia is a common eating disorder characterized by bingeing and purging.
  • 55. Conti… The medical complications of a very low body fat involve almost every body function and include  The cardiovascular, endocrine, reproductive, skeletal, gastrointestinal, renal, central nervous systems with the possibility to develop conditions such as  immune system abnormalities  disorders of the reproductive system  loss of muscle tissue and even death.
  • 56. Conti…  The three most important factors to maintain a healthy body fat percentage are: 1. Maintaining your lean muscle mass through strength training (minimum 2x/week for each muscle group) 2. Maintaining a healthy well-balanced diet that is low in fat (<30% of calories from fat) 3. Maintaining consistent sleep patterns (minimum 7 hours/night).
  • 57. Principles of Exercise Prescription for Health &Fitness  There is a correct dosage of exercise to effectively promote physical fitness, called an exercise prescription and it includes fitness goals  mode of exercise a warm-up a primary conditioning period, and a cool-down.  Establishing short-term and long-term fitness goals is an important part of an exercise prescription.  A logical and common type of fitness goal is a performance goal in each component of health-related physical fitness.  In addition to performance goals, Exercise adherence goals are important because fitness will improve only if you exercise regularly!
  • 58. Conti…  In writing your personal fitness goals, consider the following guidelines: Set Realistic Goals Establish Short-Term Goals First Set Realistic Long-Term Goals Establish Lifetime Maintenance Goals List Goals in Written Form Recognize Obstacles to Achieving Goals  Every exercise prescription includes at least one mode of exercise to be performed.  eg, to improve cardio respiratory fitness, you could select from variety of exercise modes, such as running, swimming, or cycling.
  • 59. Warm-Up  Increase heart rate, body temperature and blood flow to the muscles, which enhances the delivery of oxygen & nutrients.  promotes the energy-releasing reactions used during exercise & makes the muscles more supple  prepares your muscles for stretching  prepares your heart for an increase in activity  prepares you mentally for the upcoming exercise  prevents unnecessary stress & fatigue being placed on your muscles & heart.
  • 60. Conti…… Therefore, the exercise prescription should consider such factors as the individual's  general health  age  fitness status  musculoskeletal condition and  body composition.
  • 61. Cool-Down  Cool-down allows blood to be returned from the muscles back toward the heart.  During exercise, large amounts of blood are pumped to the working muscles.  On cessation of exercise, blood tends to remain in large blood vessels (called pooling) located around the exercised muscles.  Failure to redistribute pooled blood after exercise could result in your feeling lightheaded or even fainting.
  • 62. Conti…  although low physical activity may improve health, it does not generally improve physical fitness.  The minimum dose of exercise required to improve health-related physical fitness is called the threshold of training.  Each component of physical fitness has its own threshold for improvement.  the recommended range of exercise intensity for improving health-related physical fitness is between 50% and 85% VO2 max.
  • 63. Exercise Prescription for physical Fitness fitness Frequency duration intensity Mode(equipment) CVE 3-5 days per week 15-60 minutes 70%-80% MHR walking, jogging, cycling, & swimming.(bike, treadmill, jump rope, stepper) etc… Format: warm up 5minute; stretch; activity, cool down; stretch Body fat loss 5+ days per week 45+minute 60%-70% MHR Same as above Format: Same as above MS Alternate days 60-90’’b/n sets Fatigue within 8-12 reps Progressive resistance machines, free weights etc…. Format: warm up 5minute; stretch; 3 sets of 8-12 reps for each muscle group; stretch after each set ME Alternate days or daily Not specified Fatigue after 15+ reps Same as above Format: warm up 5 minute; stretch; 3 sets of 15+ reps for each muscle group; stretch after each set flexibility Alternate days or daily Hold 10-60 seconds Feel stretch not pain No special equipment needed Format: warm up 5minute; stretch
  • 64. Cont…  training intensity can be monitored indirectly by measurement of heart rate.  The heart rate, which corresponds to exercise intensity sufficient to improve physical fitness is called the target heart rate (THR).  The most popular method of determining THR is the percentage of maximal heart rate (HR max) method.  To compute our THR using this method, multiply your HR max by both 90% and 70% to arrive at the high and low ends of your THR range.
  • 65. Conti… For example, the maximal HR of a 20-year-old college student can be estimated by the following formula.  HR max = 220 - 20 = 200 beats/min  The THR is then computed as 200 beats/min x 0.70 = 140 beats/min 200 beats/min x 0.90 =180 beats/min  THR = 140 to 180 beats/min  The THR to be maintained during a workout to improve cardiorespiratory fitness is b/n 140 & 180 beats/min  This range of exercise intensities is sometimes called the training sensitive zone.
  • 66. Training Techniques Cross Training  Running on one day, swimming on another day, and cycling on another day.  One advantage is reduces the boredom of performing the same kind of exercise day after day and lack of training specificity is disadvantage continuous training  Highly effective for long distance athletes as it best matches the requirement of the event.  Good for aerobic fitness, losing weight and risk of injury is low Interval Training  Can mix aerobic and anaerobic exercise which replicates team games.  Interval training means undertaking repeated session and it allows variety of workouts.
  • 67. Fartlek Training  it refers to a popular form of training for long-distance runners. And it is much like interval training An example of a Fartlek training session:  10 minute jog to warm up.  Sprint hard for 30 seconds.  Jog for 2 minutes.  Run (about 75% of max) for 50 seconds.  Jog for 2 minutes.  Repeat 6 times, reducing the periods of jogging by 10 seconds each time.  10 minute warm down jog.
  • 68. Types of Weight Training Programs  Weight training programs can be divided into three categories classified by the type of muscle contraction involved: 1. Isotonic Programs: like isotonic contractions, utilize the concept of contracting a muscle against a movable load. 2. Isometric Programs: is contracting a muscle at a fixed angle against an immovable object, using an isometric or static contraction 3. Isokinetic Programs: are isotonic contractions performed at a constant speed.
  • 69. Developing an Individualized Exercise Prescription The exercise prescription for strength training has three stages: The starter phase: can be accomplished by starting your weight training program slowly beginning with light weights, a high number of repetitions, & only 2 sets per exercise. The slow progression phase: transition from the starter phase to the slow progression phase involves 3 changes in the exercise prescription:  increasing the frequency of training from 2 to 3 days /week;  increase the amount of weight lifted  decrease the number of repetitions  an increase in the number of sets performed from 2to 3 sets. The maintenance phase: maintaining strength will require a lifelong weight training effort.  But one workout per week is required to maintain strength.
  • 70. Exercise Prescription for Improving Flexibility • The frequency and duration of a stretching exercise prescription should be 2 to 5 days per week for 10 to 30 minutes each day.
  • 71. UNIT FIVE ASSESSMENT OF FITNESS COMPONENTS Assessment of Cardiorespiratory Fitness The most accurate means of measuring cardio respiratory fitness is the laboratory assessment of maximal oxygen consumption called VO2 max. The 1.5-Mile Run Test  The 1.5-mile run test is excellent for physically active college-age individuals.  Due to its intensity however, the 1.5-mile run test is not well suited for sedentary people over 30 years of age, sedentary people, individuals with joint problems, and obese individuals.
  • 72. Conti… The 1-Mile Walk Test • Another field test to determine Cardio respiratory fitness is the 1 -mile walk test, which is particularly useful for sedentary individuals. • It is a weight-bearing test, however, so individuals with joint problems should not participate. • It works on the same principle as the 1.5-mile run test.
  • 73. conti,… The Step Test • the step test does not require expensive equipment and can be performed in a short amount of time. • After completing the test, sit quietly in a chair or on the step bench. • Find your pulse and count your heart rate for 30- second
  • 74. Assessing Muscular Strength The 1 RM Test  The 1 RM test is designed to test muscular strength in selected muscle groups  Strength can be measured by the one-repetition maximum (1 RM) test, which measures the maximum amount of weight that can be lifted one time.  Four common lifts used to measure strength are three of these: bench press, biceps curl, shoulder press are used for upper body muscle groups and leg press measures leg strength. Muscle strength score = 1RM weight × 100 Body weight
  • 75. Assessing Muscular Endurance  muscular endurance involve the performance of push- ups and sit-ups (also called curl-ups).  Push-ups are a measure of muscular endurance using shoulder, arm, and chest muscles, whereas sit-ups primarily evaluate abdominal muscle endurance. Assessment of Flexibility Trunk Flexibility  The sit and reach test measures the ability to flex the trunk, which means stretching the lower back muscles and the muscles in the back of the thigh (hamstrings).
  • 76. Conti… Shoulder Flexibility  The objective is to try to overlap your fingers as much as possible.  Your score on the shoulder flexibility test is the distance, measured in inches, of finger overlap. Assessment of Body Composition  Every person should possess at least a minimal amount of fat for a good health.  This fat is called essential fat and is necessary for temperature regulation, shock absorption and regulation of essential body nutrients, including vitamins A, D, E and K.  But most experts agree that males should possess no less than 5% and females no less than 10%.
  • 77. The Skin Fold Test  One of the most accurate skin fold tests to estimate body fatness requires three skin fold measurements.  The anatomical sites to be measured in men (chest, triceps, and sub scapular skin folds)  The measurement sites for women (triceps, suprailium, and abdominal skin folds).  Note that for standardization, all measurements should be made on the right side of the body. Waist-to-Hip Circumference Ratio  is an excellent index for determining the risk of disease associated with high body fat.  a high percentage of fat in the abdominal region is associated with an increased risk of disease (such as heart disease or hypertension).
  • 78. Conti…  Waist –to –hip circumference ratio rating scale Classification  Body Mass Index: is a useful technique for placing people into categories of normal or too much body fat.  The BMI is simply the ratio of the body weight (kilograms; kg) divided by the height (in meters) squared (m2): BMI = weight (kg) height (m2) Risk of disease Men Women High risk >1.0 >0.85 Moderately high risk 0.90-1.0 0.80-0.85 Optimal low risk of disease <0.90 <0.80
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Notas del editor

  1. HRR=MHR-RHR
  2. vitamin ,water and minerals=Non- energy yielding nutrients
  3. Lignin
  4. Metabolism osteoporosis