Injibara University

College of Natural and Computational Science

Department of Sport science

Course title:- Physical Fitness

Course code:- SpSc1011
By Getachew s.
 Meanings and Definitions of Terms
Physical fitness
• It is the body‘s ability to function effectively and
efficiently, and contributes the total quality of life.
• Physical fitness as the ability to carry out daily task
with vigor and alertness, without undue fatigue,
with ample energy to enjoy leisure time pursuits
and to meet unforeseen emergencies‖ (Clarke,
1971).
• The totally fit person has a healthy and happy
outlook towards life. Fitness is the young man‘s
absolute necessity.
• It breeds self- reliance and keeps man mentally
alert.
• Physical fitness is essential for human beings to
adjust well with his environment as his mind and
body are in complete harmony.
Multidimensional characteristics of physical
fitness
• Physical fitness can be divided into two areas:
Health related physical fitness and Skill related
physical fitness.
• Physical fitness is not a static factor and it varies
from individual to individual and in the same
person from time to time depending on factors.
• General fitness implies the ability of a person to
live most effectively with his and her potentials,
which depend upon the physical, mental,
emotional, social and spiritual components of
fitness which are highly interrelated.
 Physical Activity
• It is bodily movement produced by skeletal
muscles that results in energy expenditure.

• The term, physical activity, does not require or

imply any specific aspect or quality of movement.

• The term encompasses all types, intensities, and

domains.
 Physical Exercise

• The term "exercise" has been used interchangeably

with "physical activity", and, in fact,
• Both have a number of common elements. any
bodily movement produced by skeletal muscles that
expends energy.
• Exercise is physical activity that is planned,
structured, repetitive, and purposive in the sense that
improvement of physical fitness as an objective.
• The formula relating physical activity and exercise is
energy needed:
Kcal Exercise + kcal Non exercise = kcal Total daily Physical
 Cont.….
Based on predominant physiologic effect, physical
activity or physical exercise can be categorized in to
• Aerobic physical activity/exercise and
• Anaerobic physical activity/exercise .
• Aerobic physical activity includes forms of activity
that are intense enough and performed long enough
to maintain or improve an individual‘s cardio
respiratory fitness.
• Aerobic activities such as walking, basketball,
soccer, or dancing, commonly require the use of
large muscle groups.
• Whereas, anaerobic physical activity refers to high-
intensity activity that exceeds the capacity of the
cardiovascular system to provide oxygen to muscle
cells for the usual oxygen consuming metabolic
pathways.
• Anaerobic activity can be maintained for only
about 2 to 3 minutes.
• Sprinting and power lifting are examples of
anaerobic physical activity.
 Sport

• It is an organized, competitive form of play.

• It is an organized, competitive form of play

governed by rule & regulation.

• It is an athletic activity that involves a degree of

competition.

• Competition is the struggle for supremacy.

 General Principles of Fitness Training

 The human body adapts well when we 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 vary for
each individual and depend on a person‘s level of
fitness.
 Principles of Fitness Training
• Principle of Overload

• FITT Principle

• Principle of Rest, Recovery, and Periodization

• Principle of Reversibility

• Principle of Individual Differences

• Principle of Specificity
 Principle of Overload

 Putting greater demand on the body.

 Using stress full activity more than usual.

• The adaptation, more stress must be applied to

the system in order to stimulate improvements, a
principle known as the overload principle.
 FITT Principle

Frequency, Intensity, Time (duration), and Type

A.Frequency (how often exercise is performed?)

B.Intensity (how hard exercise is performed?
degree of difficulty )

C. Time(how long exercise is performed?)

D. Type (what type of exercise performed)
( use the more specific exercise based on the goal)
 Principle of Rest, Recovery, and Periodization

Rest and Recovery from exercise must takes

place in order to avoid too much stress.
Systematic approach to rest and recovery has led
athletes to divide the progressive fitness training
phases into periods. .
This training principle is called periodization.
 Note…
• Without periodization, the stress will result fatigue,
injury, and even a condition known as
overtraining syndrome.
• Symptoms of overtraining syndrome
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 suggests that activity must continue

at the same level to keep the same level of
adaptation.
• “Use it or lose it” The decline of performance.
 Principle of Individual Differences

• Uniqueness of the athlete.

• Everyone can not responds to stress in the same way.
• Causes of Individual Differences are ..
genes,
age,
gender, and training status….
 Principle of specificity
• The principle of specificity suggests that the body's
physiological responses to exercise are specific to
the type of activity performed.
For example,
• If an individual wants to improve their muscular
strength, they should engage in resistance training
exercises like weightlifting,
• If an individual wants to improve their endurance,
they should engage in aerobic activities.
exercises like running, rope
jumping, swimming