WELCOME TO 1st LEVEL HEALTH AND

FITNESS COACHING COURSE

PREPARED BY:- Instructor

Mulugeta Debebe (PhD
Candidate in Sports Rehabilitation
& Fitness Coaching)
June, 2022
Wolkite, Ethiopia
1
2
Definition of terms
 Concepts of health and physical
fitness
 What is Coach, Coaching, Health,
Physical education, Physical
Activity, Exercise, Fitness, play,
Game, sport?
 What is Sport Science, Sport
medicine, sport psychology, Sport
nutrition, Human anatomy, Exercise
physiology?
3
 Class Activity

WHY SPORT IS A MEDICINE?

HOW MUCH EXERCISE IS ENOUGH?

WHY SPORT IS THE BIGGEST BUSINESS IN THE

WORLD?

WHY EXERCISE?
 Homework
Discuss about the Historical background of physical
fitness in Ethiopia.
How, Where, when & who started physical fitness in
Ethiopia?
What are the challenges to implement Physical fitness in
Ethiopia?
Discuss on mass sport & its current challenges.
 Why exercise?

Today, why do people exercise?

Athletic Performance Physical appearance

Health
 CONCEPTS OF PHYSICAL FITNESS
What is Fitness?
Fitness is the ability to perform physical
tasks efficiently and effectively of life.
Fitness is the ability to meet the physical and
physiological demands made by a particular
sporting activity.
There are two components of fitness: health
related and skill related components
Health related fitness components:
Health Related Physical fitness is defined
as activity aimed to improve the overall
health and well being.
Five Components of Physical Fitness.
• Cardiovascular fitness
• Muscle strength
• Muscular endurance
• Flexibility
• Body composition
 Cardiovascular fitness or Endurance

Cardiovascular endurance can be defined as

the component which helps to determine if
the heart, lungs & blood vessels are working
in coordination.
It’s the ability of the body to deliver oxygen
and nutrients to tissues and to remove wastes.
CVE is also referred to as cardiovascular
fitness, aerobic fitness and cardio respiratory
fitness.
 Conti…d
When cardio respiratory fitness is low, the heart has
to work hard during normal daily activities.
As cardio respiratory fitness improves, related physical
functions also improve.
 For example:
• The heart pumps more blood per heartbeat.
• Blood volume increases.
• Blood supply to tissues improves.
• The body can cool itself better.
 Conti…d

Cardio respiratory endurance is a

central component of health-related
fitness because the functioning of the
heart and lungs is so essential to
overall good health.
 Conti…d
EXERCISE:
Swimming, cycling, walking, running, jogging
and aerobics are the classical examples of
cardiovascular exercises.
• ASSESSMENT:
• Field & lab tests include Vo2 Max test, the 12
minute run, various bicycle, step, and
treadmill tests.
 Muscle Strength
Muscle strength can be defined as is
the amount of force a muscle can
produce with a single maximum
effort.
For example, 1 repetition maximum
[or 1 RM] on the bench press
exercise.
 Conti…d
Strength training (also known as
resistance training or weight training)
helps maintain muscle mass and
function and possibly helps decrease
the risk of osteoporosis (bone loss) in
older people.
 There are three kinds of strength
Static strength (isometric contraction)
This is used when you try to move an immovable
object, or there is no movement of the object
The muscles do not change length, e.g wall press
Dynamic strength (isotonic)
Repeatedly applying force, over a long period
Similar to muscular endurance
For example when performing reps when weight
training, sit-ups, push ups,
Isokinetic Strength; working with machine
 Conti…d
EXERCISE:
A regular workout will make your muscles
stronger and increase your overall strength.
The physical fitness of muscle strength could
be improved through exercise such as lifting
weights.
Weight training exercises- pushups, pull ups,
biceps curls, leg extensions, back extension,
etc.
 Conti…d

ASSESSMENT:
The assessment of one repetition maximum
(the maximum amount of resistance you can
overcome one time).
Strength can be measured isometrically
(static contractions) or isotonically (dynamic
contractions).
 Conti…d
Muscular Endurance -
The ability of the body to perform
repeated exercises without getting tired.
to hold a muscle contraction for a long
time or to contract a muscle over and
over again.
Conti…d

• EXERCISE:
• The types of endurance are aerobic endurance,
anaerobic endurance, speed endurance and strength
endurance.
ASSESSMENT:
• Lab and field tests of muscular endurance are
similar.
• They are based on the number of repetitions that
can be performed by the specific muscle group being
tested. Example: repetitions of push-ups.
 Group Discussion

Discuss in group about the difference

between M. strength & M. endurance with
examples.

The ability of the muscle to perform an

action without feeling fatigue is known
…………………..
 Flexibility

the ability of the joints in the body to

move to their full range of motion.
It is one of the major components of
physical fitness.
The fitness level is measured by the
flexibility of your joints. If you have good
flexibility in the joints, injuries related to
joints could be prevented.
 Types of Flexibility related to stretching
Dynamic flexibility/kinetic flexibility)
is the ability to perform dynamic movements of the
muscles to bring a limb through its full range of
motion in the joints.
Static-active and passive flexibility – Stretching
with no or a little motion.
Ballistic Flexibility: uses the momentum of a
moving body or a limb in an attempt to force it
beyond its normal range of motion.
 EXERCISE
The exercises such as stretching,
flexibility, and swimming would help
to improve the physical flexibility.
ASSESSMENT:
Flexibility requires range of motion
without discomfort or pain and it is
specific to each joint of the body.
Tests such as the sit and reach.
Body composition

• Body composition generally refers to the

absolute amount of fat and nonfat tissue.
• Fat mass (FM) is the total mass (or
kilograms) of all fat within the body,
whereas
• Fat-free mass (FFM) is the total mass of
all tissues within the body excluding all
fat.
 Techniques to measure Body
Composition

There are several different methods used to

determine how much fat your body is carrying.
The most common of these are;
• Hydrostatic or underwater weighing, Air
displacement, skin fold caliper, BMI,
Height-weight ratio, waist-hip ratio,…etc.

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 The dual-energy X-ray absorptiometry (DEXA) technique is
used to assess body composition and bone density.

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 Hydrostatic Weighing

• Underwater technique to assess body composition;

considered the most accurate of the body
composition assessment techniques
 Air Displacement

• With this method, an individual sits inside

a small chamber, commercially known as
the Bod Pod.

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 Skinfold Thickness
• Technique to assess body composition by
measuring a double thickness of skin at
specific body sites.
• The following three site procedure is the most
commonly used technique.
• Women: triceps, suprailium, and thigh
skinfolds
• Men: chest, abdomen, and thigh
All measurements should be taken on
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 Cont.

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 Cont.

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 Cont.

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 Various types of calipers used to
assess skinfold thickness.

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 Cont.

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 Waist
circumference(WC)
• waist circumference (WC) seems to predict
abdominal visceral fat as accurately as the
DEXA technique.
• A waist circumference of more than 40 inches
in men and 35 inches in women indicates a
higher risk for cardiovascular disease,
hypertension, and type 2 diabetes.

11/08/2024
 Body Mass Index
• BMI is an assessment of body weight,
but it is not a measure of body fat.
BMI is determined using your height
and weight to determine if your
weight is healthy.
• The most common technique to
determine thinness and excessive
fatness is the body mass index
(BMI).
 Cont.

•BMI is calculated by dividing the

weight in kilograms by the square of the
height in meters.

•calculate your BMI

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Obesity (excess
body fat)

38
 Body types

There are three extremes of body

types/somatotypes.
1. Endomorph;
A lot of fat on the body, upper arms and thighs
A rounded head
Wide hips and shoulders
Sports, like power lifting, are perfect for an
endomorph.
Conti…d
Mesomorph

•A minimum amount of fat

•Wide broad shoulders
•Muscled arms and legs
•Respond well to cardiovascular
and resistance training
Conti…d
 Ectomorph

• A predominantly ectomorphic
individual is long, slender and thin
• Little muscle and fat
• Narrow shoulders and hips
• Thin arms and legs
• dominate endurance sports and
gymnastics
Conti…d
 Skill Related Fitness

• The Six Skill Related Fitness

components are;
1.Agility
2.Balance
3.Coordination
4.Power
5.ReactionTime
6. Speed
Diagram illustration
 Balance
the ability to maintain the body in
equilibrium.
 Coordination
In Aerobics training
coordination play a
vital role.
 PRINCIPLES OF PHYSICAL FITNESS
TRAINING

Why Principles Sports

Training?

SMART Goal with SPORTIC WAR

 Do you know these?
If you exercise more than
usual, fitness increases,
If you exercise less than usual,
fitness decreases,
If you exercise the same as
usual, fitness remain the same.
How to exercise?
Generally
Depending on the
FITT principles
 How long to exercise?
E.g. Aerobic training should last for 20 to 40
minutes.
Strength work should last 15 to 30 minutes and
comprise of 3 sessions a week with 48 hours
recovery between sessions.
Generally, an exercise period must be at least
15 minutes to achieve low level of fitness.
Types of aerobics training
• Floor Aerobics
• Step aerobics
• Spinning Aerobics
• Dancing, Zumba
• Cardio machines
• Running, Swimming,
• Hiking, walking,
• kickboxing.
54
 Step aerobics

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 Floor aerobics

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Introduction to HUMAN
Anatomy
An Introduction to the Human Body

• The word Anatomy is derived from a Greek term ‘’Anatome’’

(ana = apart & tome = cutting), meaning cutting apart.

• Present definition: the study of normal structures of the body and

their relationships

2
Human Anatomy
 DIVISIONS OF ANATOMY
Gross (macroscopic) anatomy
• Studies the human body parts (structures) that are visible without
microscope.
Microscopic anatomy= Histology
• Studies cells, tissues and organs by the help of a light microscope
Developmental anatomy= Embryology
• Studies structural changes of an individual from fertilization to
adulthood

4
Structural Organization of The Human Body
• What are the levels of structural organization
(complexity)?
• Atomic
• Molecular
• Cellular
• Organelle
• Cell
• Tissue
• Organ
• Organ system
• Organism
9
Some examples of each levels of structural organization of
the body.
Subatomic Particles – electrons, protons, neutrons
Atom – hydrogen atom, lithium atom
Molecule – water molecule, glucose molecule
Macromolecule – protein molecule, DNA molecule
Organelle – mitochondrion, Golgi apparatus, nucleus
Cell – muscle cell, nerve cell
Tissue – simple squamous epithelium, loose connective
tissue
Organ – skin, femur, heart, kidney
Organ System – skeletal system, digestive system
Organism - human 11
Body Systems
Body Systems
Integumentary System

• Forms external body covering

• Protects deeper tissues from
injury
• Synthesizes vitamin D
• Site of cutaneous receptors
(pain, pressure, etc.) and
sweat and oil glands

12
Skeletal System

• Protects and supports body

organs
• Provides a framework for
muscles
• Blood cells formed within
bones
• Stores minerals

13
Muscular System

Allows
• Locomotion
• Facial expression
• Maintains posture
• Produces heat…

14
Nervous System

• Fast-acting control
system
• Responds to
internal and
external changes

15
Endocrine System
• Glands secrete
hormones that
regulate:
• Growth
• Reproduction
• Nutrient use

16
Cardiovascular System
• Blood vessels
transport blood
• Carries oxygen and
carbon dioxide
• Also carries nutrients
and wastes
• Heart pumps blood

17
Lymphatic System/Immunity
• Picks up fluid leaked from
blood vessels
• Disposes of debris in the
lymphatic system
• Houses white blood cells
(lymphocytes)
• Mounts attack against
foreign substances in the
body

18
Respiratory System
• Keeps blood supplied
with oxygen
• Removes carbon
dioxide
• Gas exchange occurs
through walls of air sacs
in the lungs

19
Digestive System
• Breaks down food into
absorbable units
• Indigestible foodstuffs
eliminated as feces

20
Urinary System
• Eliminates nitrogenous
wastes
• Regulates water,
electrolyte, and acid-
base balance

21
Male & Female Reproductive
Systems
• Overall function is
to produce
offspring
• Testes produce
sperm and male
sex hormones
• Ovaries produce
eggs and female
sex hormones
• Mammary glands
produce milk

sem.doc.//pud surgery
Anatomical Position

• is the standard reference position of the body used to describe the

position & relations of various anatomical structures

• All descriptions in human anatomy are expressed in relation to the

anatomical position
Anatomical Position…
To be in Anatomical position,
individuals (the body) should:
• Stand erect
• Eyes looking directly forward
• Upper limb by the sides
• Palms directed forward
• Lower limbs lie parallel (together)
• Feet directed anteriorly
(the toes directed forward)
Other positions
• Supine position: face up & palm down when lying on back (dorsal surface of the
body).
• Prone position: face down & palm face up when lying on anterior (ventral)
surface of body
Body Sections/ anatomical planes:
1. coronal plane: divides the body into front and
back portions equally.
2. A sagittal section divides vertically the body into
right and left portions.
3. A transverse section divides the body into
superior(top) and inferior(bottom) portions. It is often
called a “cross section”.
 1.Terms of relation or position

• Superior- (closer to the head)

• inferior - (closer to the feet) ;reference point -- horizontal
plane
• posterior (dorsal)- closer to the posterior surface of the body
• anterior(ventral) -closer to the anterior surface of the
body ;reference point -- frontal or coronal plane
• medial -(lying closer to the midline)
• lateral -(lying further away from the midline) ;reference
point -- sagittal plane
Fig. 1-8, p. 18
Shoulder – point of
reference

Elbow – proximal
(nearer, closer)

Wrist – distal
(further)
Terms of movement
1. Abduction: moving away from
medial plane
2. Adduction : toward the sagittal plane
3. circumduction: combined movements
of flexion, extension, abduction, adduction medial
and lateral rotation circumscribe a cone

sem.doc.//pud surgery
4. Flexion: increasing angle with frontal plane
5. extension: decreasing angle with frontal plane

sem.doc.//pud surgery
Flexion
Extension
Hyperextension
6. medial and lateral rotation: inward and
outward rotary movement around an axis of a
bone
7. pronation: placing palm backward
8. Supination : placing palm forward (in anatomical position)
Body parts (Regions)

The body can generally be described to have areas of:

1.Axial body part: - It is the part of the body near the
axis of the body.
• This includes head, neck, thorax (chest),
abdomen,and pelvis.
2.Appendicular body part: - It is the part of the body
out of the axis line. This includes the upper and lower
extremities.
Exercise physiology and
Fitness
•What is exercise
physiology?
•What is the EFFECT OF
EXERCISE ON OUR
INTERNAL BODY?

94
 What is Exercise
Physiology?
Definition: the study of how the body
(cell, tissue, organ, system)
responds in function and structure
to (1) acute &chronic physical
activity.
The study of the effects of exercise on
the body.

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What do exercise physiologists do?
Health and Fitness • Entrepreneurs
center • Governmental
• Rehabilitation center agencies
• Physical therapy • Massage therapy
• Personal trainers • Nursing
• Managers • Nutrition
• Athletic Trainers • Medicine
• Sports Therapy
97
 Why we study/learn it?
• To better understand the workings of an athlete’s
body systems

11/08/2024 Dr. Patel HK

 How can we relate it to our area of
study?
• We can apply physiological responses to exercises

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 Basics of Exercise Physiology
Exercise is a complex molecular, cellular and systemic
physiological stimulus

every single bout of

exercise, can connect with
skeletal muscles, heart,
brain, vascular
tissue, bone, liver, etc.
 Our body’s physiology is
made up of a number of
'body systems' of which all
play a different role in our
body’s physiology during
•exercise.
Muscular System
• Nervous System
• Cardiovascular System
• Respiratory System
• Energy System
 Muscular System
• Muscles work by contracting and relaxing
therefore causing movement.
• During exercise, muscles are obviously
required to contract and relax more often.

11/08/2024 Dr. Patel HK

Muscular System

• Muscles get larger and stronger

• Muscles become more flexible
• Muscles gain more blood vessels
and receive more blood and
oxygen
• Muscles can store more energy
Long term effect on muscular
system
General functions of cardiovascular
system during exercise:

• Redistributes blood from less active

regions of the body to muscles
involved in activity
• Increases the volume of blood
pumped out by the heart through an
increased heart rate (HR)
• Aids in temperature regulation
 Effects of exercise on the cardiovascular system 14

Long-term effects of exercise on the

cardiovascular system
 Size and Volume of the heart
increases
 Lower Resting Heart Rate
 Increased Stroke Volume
 Lower Blood Pressure
 Increased Cardiac Output
 More Capillaries
The Heart
• The heart’s job is to pump blood
around the body
• During exercise, the working muscles
require more oxygen. This means that
during exercise the heart has to work
faster by beating more times a minute
and harder by pumping more blood
out with each beat
Heart

• Increase size
• Increase work capacity
• Resting heart rate gets lower
• Heart rate during exercise gets lower
• Heart rate (after exercising) returns to
normal faster
Respiratory System

• The lungs, mouth, throat

and nose make up the
respiratory system.
• The major function of our
respiratory system is to
bring oxygen (O2) into the
body and remove carbon
dioxide (Co2)
How does it work?

• Oxygen (O2) is inhaled (breathed in)

down through the bronchi and into
the alveoli of the lungs – from there
it is transferred into the blood.
• Carbon dioxide (CO2) and other
wastes are transferred from the
blood through to the lungs and out
of the body.
Respiratory system and
exercise
When exercising, breathing
occurs faster and more deeply,
allowing more oxygen to be
inhaled and transferred to the
blood and muscles where the
oxygen is used to help fuel
exercise.
Major functions of the respiratory
system during exercise:

• Increase the rate and depth of

breathing
• Increase oxygen (02) and carbon
dioxide (C02) exchange in the lungs
• Increase the amount of oxygen (02)
to the muscles per unit of blood
Short term effects
During exercise the heart rate increases
rapidly.
During exercise, cardiac output is
increased.
Cardiac output = stroke volume x heart
rate.
 The effects of exercise on the circulatory system

• Note, heart rate (HR)- number of

beats of the heart in one minute
• Stroke volume(SV)- Amount of
blood pumped by the heart in one
beat.
• Cardiac output(Q): Amount of
blood pumped by the heart in one
minute.
11/08/2024 114
Conti...d

Long term effects

The heart muscle will grow and
strengthen.
The heart muscle will become
more efficient in heart
rate and stroke volume.

115
The General effects of exercise on our body

Exercise improves the general

health and well being of the body.
It provides positive mental and
social contributions to a person’s life
as well as positive physical
contributions

116
 Hypokinetic Disease Risk Factors

Age—As you grow older, your risk of contracting

hypokinetic diseases increases.
Heredity—People who have a family history of
hypokinetic disease are more likely to develop a
hypokinetic condition. Heart disease, hypertension,
obesity, high blood pressure
Sex— Men have a higher incidence of many
hypokinetic conditions than women.
Doping
Doping refers to the use of prohibited
medications, drugs, or treatments by
athletes with the intention of improving
athletic performance.
Concept of Doping
Blood doping
Blood doping refers to any means by which
total blood volume or red blood cell mass
is increased above normal.
• The original method of blood doping
involved infusion of red blood cells with
the goal of increasing red blood cell
number.
• Blood doping primarily affects endurance
performance,
Blood Doping

121
Nutrition, Water & Exercise
Diet Plus Exercise is the best way to
balance and maintain your body
through life.
What to eat?
What is important?
Healthy Food Choices

Adequate Fueling

Hydration

Understanding supplements
FUNDAMENTAL ELEMENTS OF
ALTHLETE’S DIET

• The Six Nutrient Categories

-Carbohydrates -vitamin
-Fats -minerals
-Proteins -water
 Energy…What is it and Where does it come
from?

• Energy is the ability to perform work

• Energy comes from food and is measured in calories

• Calories come from:
• Carbohydrate
• Protein
• Fat
• The Best fuel for our muscles
is Carbohydrates
 Fluids

Adequate fluids must be consumed to

maintain proper hydration.
Fluid losses during hard exercise in the
heat may be as high as 2-3 liters per hour.
 Water is the most important nutrient
for your body. On average, the human
body is 60 percent water by weight
Proper Hydration
Methodology for fitness coach

PLANNING & MANAGING A FITNESS PROGRAM

“Planning must commence prior to fitness
program
Why & How to plan a fitness program?
There are a number of definitions for planning.
It is simply defined as “a process of setting
objectives and deciding how to accomplish them”.
 How we gather information about
the individual?
• Age
• Reasons for wanting to get fit.
• Current or recent injuries
• Health problems
• The sports they play and stay
• What sports facilities they have access to gym
center?
• Prior to starting any training, it is recommended you
have a medical examination to ensure it is safe for
you to do so.
Periodization & Types of Training
Plans
How you plan aerobic fitness?
Macro cycle(annual plan)
Meso cycle (2 – 6 weeks)
Micro cycle (1 week)
Training lesson plan/training
unit
Macrocycle;
It refers to an annual plan that works
towards the goal your fitness program.
Mesocycle;
It is a medium training cycle that typically
contains two to six interrelated microcycles
and usually lasts about 4 weeks.
Microcycle;
 It’s called a weekly cycle & the
smallest and most basic training
structure.
 The Training session
The training session is the basic building
block of fitness training.
Set the overall goals and objectives
Set specific goals and objectives
Build in the principles of effective training
sessions
Design the training session: (Be prepared.
Make sure you know every element of what’s
to come before you begin).
How to know intensity of exercise?
calculating VO Max
2

 Maximal amount of oxygen

consumption per minute
 The more muscle used the higher
the oxygen use.

Predictor of performance?
 What happening in heart during
exercise?

• Cardio respiratory development occurs

when the heart is working between 40
percent/50 percent and 85 percent of
heart rate reserve.
• Intensity of exercise can be calculated
easily, and training can be monitored by
checking your pulse.
Resting heart rate

• The average heart rate when we are at rest is 60-80

BPM
• Your resting heart rate can be a sign of fitness. People
with high cardiovascular fitness have lower resting
heart rates as the body is more efficient at
transporting the blood around the body.
 Effects of exercise on the cardiovascular system 5

A pulse can be found in the:

• wrist (radial artery)
• throat (carotid artery)
• temple (temporal pulse)
• groin (femoral pulse)
 Effects of exercise on the cardiovascular system 10

Heart rate monitoring

An ECG (electrocardiogram)
machine will show you what your
heart rate looks like.
 To determine the intensity of exercise or
cardio respiratory training zone, follow
these STEPS

• Estimate your MHR (220 minus age)

• Check your resting heart rate (RHR)
sometime after bed or have been sitting
quietly for 15 to 20 minutes.
• You may take your pulse for 30 seconds
and multiply by 2, or take it for a full
minute.
Conti...d

• you can check your pulse on the wrist by

placing two or three fingers over the
radial artery or on the neck by placing
your fingers over the carotid artery.
• Determine the heart rate reserve (HRR)
by subtracting the resting heart rate from
the maximal heart rate (HRR =MHR-RHR).

140
 Cont…d

• Calculate the training intensities (TI) at 40

percent, 50 percent, 60 percent, and 85
percent.
• Multiply the heart rate reserve by the
respective 40, 50, 60, and 85 percentages,
and then add the resting heart rate to each
of these four values
• For example, 85% TI =HRR×0.85+RHR).
 Cont…d
Example. The 40%, 50%, 60%, and 85% training
intensities for a 20-year-old with a resting heart rate
of 68 beats per minute (bpm) would be:
• MHR: 220 -20=200 bpm
• RHR: =68 bpm
• HRR: 200 -68=132 beats
• 40% TI =(132×.40)-68=121 bpm
• 50% TI =(132×.50)-68=134 bpm
• 60% TI =(132×.60)-68=147 bpm
• 85% TI =(132×.85)-68=180 bpm
 Cont…d

Therefore, this person’s training zones

would be as follows:
• Low-intensity cardio respiratory training
zone: 121 to 134 bpm
• Moderate-intensity cardio respiratory
training zone: 134 to 147 bpm
• High-intensity (vigorous) cardio
respiratory training zone: 147 to 180 bpm
Conti...d
When you exercise to improve the CRF,
you should maintain the heart rate
between the 60 and 85 percent training
intensities to obtain adequate
development.
 If you have been physically inactive, you
should train at around the 40 to 50
percent intensity during the first 6 to 8
weeks of the exercise program.
144
First - Aid for Injuries in fitness
training
First aid is the first and immediate assistance
given to any person suffering from either a minor
or serious illness or injury during any sports
activity.
Its basic aim is to preserve life, prevent the
condition from worsening, or to promote
recovery.
First –Aid equipment
The First –Aid Principles
• The immediate management should follow the

PRICER method of treatment.

 HYGIENE & FITNESS
How we keep Personal, Gym
equipment & Food Hygiene
 Gym Hygiene
Before a workout, wipe down the equipment and mats with a
disinfectant spray or wipe.
Simply wipe down equipment after every workout.
Then do the next person a favor.
wipe down equipment after every workout.
As an alternative, consider bringing your own exercise mat and
equipment.
 Food Hygiene
What is Food Hygiene?
Simply it is all about Keeping Food Safe.
Food hygiene is not only about cleanliness. It is also about
taking the correct steps to make sure that the food that you
handle and serve is safe.
Good food hygiene practices means that you will have
satisfied customers, a safe and clean workplace, and meet
your legal requirements.
Bad food hygiene practices can lead to food contamination
and outbreaks of food poisoning.
Food Hygiene
Conti…d
Imagine finding some of these
things in your food:
Hair, fingernails or band aids
Bolts, wire, nails or screws from
machinery
Glass, wood chips or razor blades
Maggots, moths or flies
Personal Hygiene
Personal Hygiene
is defined as a condition promoting sanitary practices
to the self i.e. it involves maintaining the cleanliness of
our body and clothes.
The exercise of proper personal hygiene is one of the
essential parts of our daily life to communicable
diseases.
 Purposes of personal hygiene

• To Prevent orally transmitted diseases

• To increase Aesthetic/beauty values of
personal hygiene
• To prevent Social impact E.g. A person
with poor personal hygiene might be
isolated from friendship.
 Components of personal hygiene
Body hygiene (skin care)
• The first task in body hygiene is to find water, soap
and other cleansing materials.
• Bathing can be every day or after periods of
sweating or getting dirty by using soap.
• The genitals and the anal region need to be cleaned
well because of the natural secretions of these areas.
Oral hygiene (oral care)
•The mouth is the most prone to
collecting harmful bacteria and
generating infections.
•The result is tooth decay &
unpleasant smelling.
Clothes hygiene
• We usually have two layers of clothing.
The internal layer is underwear (or
underclothes) such as pants, vest, bra and
T-shirt.
• Underwear must be washed more
frequently than the outer layer of clothing.
• Clothes hygiene is an important aspect of
one’s dignity.
 Hand washing (hand care)
• The cleanliness of our hands is very
important in all our daily activities.
• In our normal activities our hands
frequently get dirty.
• Hand hygiene plays a critically important
role in preventing this transmission.
• In addition to this, Hair hygiene , Foot
hygiene, Armpit Hygiene, Menstrual
Hygiene, is very essential for fitness
clients.
INTRODUCTION TO SPORT
PSYCHOLOGY
Sport psychology is an interdisciplinary science;
• That involves the study of how psychological factors
affect performance and
• How participation in sport and exercise affect
psychological and physical factors.
Treat your clients
 STRESS & STRESS MANAGEMENT

• Stress is the body’s mental, emotional, and

physiological response to any situation that is new,
threatening, frightening, or exciting.
• Modern day stresses are more likely to be
psychological in origin and prolonged in nature
(work-related stress, financial worries, chronic
illnesses).
• Common causes of stress include work, money,
relationships and illness.
 Signs, symptoms and diagnosis

Psychological symptoms of stress can

include:
• Sleep disturbances
• Lack of confidence
• Depression
• Difficulty relaxing
• headaches and muscle tension.
• Difficulty with decision making.
Stress management and relief
• Developing strategies to deal with stress
can prevent or reduce its effects.
• There are many approaches to managing,
relieving or coping with stress.
• These include, exercise, dietary changes,
relaxation(mantra), stress management
courses, counseling and medications.
The Benefits of Sports Psychology for fitness
Clients
Improve focus and deal with their fitness program.
Grow confidence in clients who have doubts.
Develop coping skills to deal with errors in aerobics training.
Find the right zone of intensity for your sport type.
Help clients to develop communication skills and cohesion.
Psychological benefits of
exercise
• Exercise improves mental health;
By reducing anxiety, depression, and negative
mood and
By improving self-esteem and cognitive function.
Thank you very much for your
attention

Any doubt???
This is HEALTH &
FITNESS
COACHING
By INSTRUCTOR mulugeta d.