INTRODUCTION TO PHYSICAL

FITNESS
SPSC -1011
 UNIT ONE
BASIC CONCEPTS OF PHYSICAL
FITNESS
Unit objectives
At the end of this unit you will be able to:
 Define physical fitness, physical activity,
physical exercise and sport
 Understand the benefits of physical fitness
 Realize general principles of fitness training
1. BASIC CONCEPTS OF PHYSICAL
FITNESS
1.1 Meanings and definitions of terms
• Physical fitness
• Physical Activity
• Physical exercise
• Sport

1.2 General principles of fitness training

 Physical fitness

 it is the body’s ability to function effectively and

efficiently, and contributes the total quality of life

 it is the ability to carry out daily task with

energy and preparedness, without fatigue.

 Benefits of physical fitness
 reduce the risk of a heart attack

 manage body weight

 reduce blood cholesterol level

 reduce the risk of diabetes and cancer

 reduce level of blood pressure

 have stronger bone, muscle & joints

 reduce risk of developing osteoporosis

 Components of physical fitness

1. Health related Pf
 cardio respiratory fitness: the ability to exercise the whole body for prolonged time
periods e.g.(jogging and swimming)

 muscular strength: the ability of a muscle group to apply force with overcoming
resistance (1, static or isometric, e.g. push wall non moving objects and 2, dynamics or
isotonic, moving objects e.g. weight lifting and 3, explosive means Applying for quick
objects e.g. high and long jumps

 muscular Endurance: the capacity of a muscle to work continuously

 Flexibility: the full rang of motion of a body at a joint e.g. static
stretching, dynamics stretch and passive stretch
 body composition: the ratio of body mass/lean body(muscle , bone)
And body fats
 2. Skill related Pf
1 Speed
 the ability to perform a movement in a short
period of time
2. Agility
 the ability to change the position of the body
quickly & accurately
3. Reaction time
 the ability to respond or react quickly to a
stimulus
4. Balance
 the ability to maintain body equilibrium while
moving or stationary position
5. Coordination
 the ability perform motor tasks accurately &
smoothly using body movements & senses
6. Power
 the ability to exert force rapidly based on a
combination of strength & speed
  Physical activity

- Is any body movement carried out by the skeletal

muscles and required energy.

E.g.: Activities such as occupational, household

and many daily tasks such as shopping,
gardening, house keeping, child rearing, work-
related activities, etc
 Types of physical activity

1. Aerobic physical activity

 it includes the type of activity that are light
intensities & long duration
 it is the type of activity which are performed by
using oxygen
 eg. walking, basketball, soccer, or dancing
 2. Anaerobic physical activity
 it includes the type of activity that have high
intensities & short duration
 it is the type of activity which are performed
without using oxygen
 e.g. Sprinting, power lifting and explosive
activities
  Physical exercise
 is a subset of physical activity planned, structures,

repetitive movement of the body designed specifically to

improve or maintain physical fitness.
 It is a single acute bout of bodily exertion or muscular

activity that require an expenditure of energy above

resting level
 It is a repetitive physical activity or muscle contraction

aimed at improving or maintaining fitness or health

 Cont…
e.g.: training for or performing athletics, or
recreational activities such as jogging, ice
skating, swimming, etc.
 Similarities
Physical activity and exercise involve any
bodily movement produced by skeletal muscles
that expends energy
 Sport
 It is an organized, competitive form of play
 It has rule & regulation
 it is a social phenomena which is created,
organized & used by the society for a specific
purpose.
 1.2 General principles of fitness training
Training principles
 It is a principles or guidelines which developed
as foundation to assess the appropriateness of
the activity.
 it is a principles provide a framework on which
to systematically develop training programmes
and apply to all levels of the health and fitness
spectrum
Types of training principles
1. Principles of overload
2. Principles of specificity
3. Principles of progression
4. Principles of Retrogression (Reversibility)
5. Principles of Retraining
6. Principles of Individualization
7. Principles of Recuperation
8. Principles of Maintenance
9. Principles of Warning up
10. Principles of Cool down
11. Principles of adaptation
12. Principles of Periodization
13. FITT Principle
1. Principles of Warning up
• It is a brief 10 – 15 minute period of exercise
that precedes the main part
Physiological benefits of warming up exercise
 to increase body temperature
 to enhance blood flow from the heart to
working muscle
 to reduce the strain of the heart
 to reduce and eliminate injuries
2. Principles of Cool down
• It is a brief 10 – 15 minute period of exercise that
follow the main part
Physiological benefits of cool down exercise
 to reduce body temperature
 to return blood from d/f part of the body toward
the heart
 to prevent blood pooling(
 to reduce and eliminate injuries
3 Principles of overload
• It is the size or magnitude of the applied stimulus
on the body
• It is the amount of physiological stress placed on
the body during exercise to improve
performance.
• It is place a demand on the body greater than to
which accustomed.
• it is placing or increasing the amount of stress
(load) on the body to get improvement in fitness.
• It is doing more than normal
 Overloading (stress)

Fatigue

Recovery

Adaption

Improved physical fitness

 How the overload increased?
 by increasing duration of exercise
 by increasing the training volume (set *
repetition)
4. Principles of progression
• Is the gradual enhancement of the duration and
intensity of exercise
• Follow the 10% rule
5. Principles of specificity
• It is the exercise effect of the training is specific
to those muscle involved in the activity.
• It is the specific adaptation to be obligatory
demand.
 It is the principle that indicates the need for a
specific type of exercise to improve fitness of a
specific part of the body.
For example 1 strength exercise build physically
powerful muscles and stretching exercise improve
flexibility skill.
Example 2 if you exercise the legs, you build
fitness of the leg; if you exercise the arm you build
fitness of the arm etc.
6. Principles of Retrogression (Reversibility)
• It is the lost of the achieved physiological
adaptation as a result of detraining or cessation of
exercise.
Exercise

Improvement of physical fitness

Cessation of exercise

Decline of physical fitness

7. Principles of Retraining
• is the recovery of the conditioning after a period
of inactivity.
 Exercise

Improvement of physical fitness

Cessation( stopping ) of exercise

Decline of physical fitness

Re exercise
 8. Principles of Individualization
• The exercise prescriptions of a person it should be vary
depending up on their
• fitness level,

• age,

• heredity and goal

• Heredity determines many physiological factors such as

heart and lung size, characteristics of muscle fiber,
physique and balance.
 9. Principles of Recuperation (Rest)
• Is the needed rest period between exercise
training session
10. Principles of Maintenance
• Is to sustain the achieved adaptation with the most
efficient use of time and effort
11. Principles of adaptation
• It is a physiological function change that occur in
response to training
• It is the body natural response to the same level
stimulus over a prolonged period of time
 12. Principles of Periodization
• It is the structure of training
• It is the division of the training program in to
distinct period
• It is the whole training and competition year is
divided in to periods in order to establish and
improve performance toward a specific aim by a
means of content and training method.
 Types of training cycles
1. Mayo cycles
 it is one day training program
2. Micro cycles
 it is the structure of separate training sessions and
small cycles.
 it is one week program
3. Meso cycles
 it is the structure of medium cycle and it contains
a smaller unit of micro cycles.
 it is four week program.
 4. Macro cycles
 it is the structure of long term cycle and it
contain a smaller unit of meso cycles.
 it is one year program.
5. Poly macro cycles
 it is the structure that designed for four year
E.g.. World cup, Olympic game
 13. FITT Principle
Frequency
 It is the number of training session over a period
of time.
 It is the number of time per a week that you
intended to exercise
 how often
Intensity
 How hard the exercise
the degree of difficulty at which the exercise is
carried out ( vigor's, moderate & light)
 it indicates the qualities of exercise
 Time
 How much you exercise
It is the duration of the exercise
Type of exercise
 it is directly correlated with fitness goal
 Common mistake of training
1. Over training
 a condition of chronic stress from physical
activity affecting the physical and psychological
states of the athlete.
 it is the training in which the volume, the
intensity of exercise or both are increased
quickly without proper progression
2. Under training
3. Failure to plan the program
4. Failure to follow the training principles
during training
 Symptoms of over training
 Decline of performance
 Decline of body weight
 Increase the number of infections
 Chronic fatigue
 Increase heart bit and blood lactate
 Psychological staleness
 Sleep disturbances (insomnia)
 UNIT TWO
THE HEALTH BENEFITS OF PHYSICAL

ACTIVITY
 UNIT OBJECTIVES

By the end of this unit you should be able to:

 Describe the health benefits of physical activity

 Identify diseases which are associated with a

sedentary lifestyle and the major risk factors for

these diseases

 Identify physical activities suitable for typical

people, and how often should they exercise?

 2.1. PHYSICAL ACTIVITY AND
HYPOKINETIC DISEASES/ CONDITIONS
Hypokinetic diseases are conditions related to
inactivity or low levels of habitual activity.
Each year at least 1.9 million people die as a
result of physical inactivity.
Individuals who do not exercise regularly easily
exposed chronic diseases such as
 coronary heart disease (CHD)
 hypertension
 hypercholesterolemia
 cancer
 obesity
 musculoskeletal disorders
 Osteoporosis
 it is a disease that result in lose of bone
density & poor bone strength.
Atrophy
 it is a decrease in the size of muscle cells
Hyperplasia
 an increase in the number of muscle fiber
cells
Hypertrophy
 an increase the size of a muscle mass or cells
 Physical activity and
cardiovascular diseases (CVD)
 1. Coronary Heart Disease (CHD)
 It is caused by a lack of blood supply to the heart muscle resulting
from atherosclerosis

Atherosclerosis
 It is narrowing of coronary arteries by cholesterol or fat build up with
the wall this buildup is called plaque/ the wall of artery is to narrow/
 It is thickening & hardening of arteries

 It is an inflammatory process involving a buildup of low-density

lipoprotein
 (LDL) means, transports cholesterol from the liver to the body tissue
Cont…
Low density lipoprotein is a molecules that is a combination of
fat/lipid/ and proteins

Lipoprotein a forms in which lipids can transported in the blood

Angina pectoris
Stable angina is chest pain or discomfort that most often occurs with
activity or emotional stress.
 It is associated with narrowed coronary arteries & lack of oxygen
to the heart muscle during exertion
 It is a signal that the heart isn’t getting enough oxygen to supply its
needs.
Cont…
 High density lipoprotein (HDLP)
 it is blood fat that transport cholesterol out of the
artery walls or
 reducing cholesterol level from artery.

 protect against heart diseases

Low density lipoprotein (LDLP)

 It is blood fat that transport cholesterol to the body
organs, tissues & accumulates in the artery wall
Coronary Heart Disease Risk Factors
• Age

• Family History

• Hypercholesterolemia

• Hypertension

• Tobacco use

• Diabetes Mellitus

• Overweight and Obesity

• Physical inactivity
 Hypertension (high blood pressure)
 It is a chronic, persistent elevation of blood pressure

 It is defined as a systolic/contracting/ pressure ≥140

mmHg or a diastolic/relaxing/ pressure ≥90 mmHg.
Systolic pressure
 It is the blood pressure it occur when the heart
contracts
 It is the pressure which measured when the heart
forcefully ejects blood to the cells
 Diastolic pressure
 It is the blood pressure it occur when the heart relax
 It is the pressure which measured when the heart is
relax
 Types of blood pressure

Normal BP 120/80 mmHg

Pre hypertension - systole BP 120-139 mmHg &

diastole BP 80-89mmHg

Stage,1 hypertension - Systole BP 140-159

mmHg & diastole BP 90-99mmHg

Stage,2. hypertension - Systole BP 160 mmHg

& diastole BP 100mmHg
 Exercises recommended for HT
 Walking or Jogging. This most basic option offers
some of the best low-impact exercise. ...
 Jumping Rope. Jumping rope is a fun and easy
way to get your heart rate up. ...
 Biking. If your knees ache or illness at the
thought of more time on your feet, try bicycling on for
size! ...
 Aerobics. aerobics provide an excellent workout. Plus,
these types of activities make exercise more fun and
interesting!
 Swimming. Swimming provides a well-balanced form of
exercise. Like walking, swimming is low impact. And like
jumping rope, it works so many muscles in your body.
 Hyper - Cholesterolemia and Dyslipidemia
 Hypercholesterolemia - is an elevation of total
cholesterol (TC) in the blood
Hypercholesterolemia is also referred to as
hyperlipidemia, which is an increase in blood lipid
levels
 dyslipidemia:- refers to an abnormal blood lipid
profile. Or abnormal increase or decrease of fat.
Risk factors for hypercholesterolemia

 Age

 gender

 family history

 alcohol
 Cholesterol is a waxy, fat like substance found in all

animal products (meats, milk (dairy) products, and

eggs).
Use of Cholesterol
 to build cell membranes

 to produce sex hormones

 to form bile acids necessary for fat digestion

 Lipoproteins are an essential part of the complex

transport system that exchanges lipids among the
 Diabetes Mellitus
 it is a diseases in which the pancreas produce
insufficient amount of insulin.
 insulin is a hormone that helps the body cell
absorb glucose (sugar)
 Diabetes is a global epidemic.
Risk factors for Diabetes
 Urbanization /have safety/

 Aging

 Physical inactivity

 Unhealthy diet

 Obesity

 Family history(genetic factors)

 Types of Diabetes
Type 1 diabetes
 it referred to as insulin-dependent diabetes mellitus (IDDM),

 It is a genetic disorder often shows up in early in life.

 the body does not produce insulin or produce it only in a

very small quantities
 it usually occurs before age 30 but can develop at any age.

 the specific cause is unknown, however autoimmune, genetic

& environmental factor may be a cause
 Type 2 diabetes
 non-insulin-dependent diabetes mellitus (NIDDM)

 it is more common and it is largely diet –related and

develops over time
 90% of individuals diagnosed with diabetes mellitus
worldwide have type 2 diabetes (WHO, 2011).
 Unfortunately, there is no known way to prevent type 1
diabetes.
 Healthy nutrition and increased physical activity, however,
Cont…
 Obesity and Overweight
 Having abnormal or excessive fat accumulation

 It is the result of high accumulation of fat

 Individuals with a BMI between 25 and 29.9

kg/m2 are classified as overweight
 Those with a BMI of 30 kg/m2 or more are
classified as obese.
 BMI= W\H2
LEVEL OF BMI
Cont…
Cont…
Risk factors for obesity
Age
 gender
 family history
 cholesterol intake
 physical inactivity
 Obese individuals have
 a shorter life expectancy

 greater risks of CHD

 Stroke(over stress of the brain)

 dyslipidemia

 hypertension

 diabetes mellitus

 cancers

 Osteo arthritis

 Infertility (sterility)
 TREATMENT
•
• Diet medication

• Exercise • Surgery
 Metabolic Syndrome(disorders)
 Metabolic syndrome refers to a combination of
CVD risk factors associated with hypertension,
dyslipidemia, insulin resistance, and abdominal
obesity.
 individuals with three or more CVD risk factors
are classified as having metabolic
syndrome(disorder).
 Risk factors for Metabolic Syndrome
 Age

 BMI

 Exercise

 The occurrence of this syndrome is higher

(>40%) for older (>60 year) adults than for
younger (20–29 year) adults (7%).
 Also, the prevalence of metabolic syndrome is
much higher for obese (BMI > 30 kg/m2)
individuals (50%) than for normal weight (BMI ≤ 25
kg/m2) individuals (6.2%).
 Aging
 A sedentary lifestyle and lack of physical activity
reduce life expectancy by exposing the individual
to aging-related diseases and by influencing the
aging process itself.
With aging, a progressive loss of physiological and
metabolic functions occurs
 Regular exercise benefits in retarding the
aging process and diminishing the risk of
aging-related diseases.

Age performance
 2.3 Physical Activity And Postural Deformity
Posture is the position from which movement begins and
ends.
Why Good Posture is Important
 it enables the body to perform movements quicker
with less joint and muscular strain(hurt)
 it helps the body to do one activity more economically
 We spend more energy maintaining misaligned
posture, which can cause muscle and joint pain.
Cont…
Among Men & Women, who have a good posture?
 Women in general tend to develop poor
posture because of many factors
They often have more clerical(secretarial)
and computer oriented jobs in the office
that require sitting in a chair long periods
of time.
They also wear high-heeled shoes
The development of breast tissue or the
augmentation of breasts
Women also have less musculature
Examples of postural problems
 rounded shoulders, forward head posture,
hyper-extended knees
Exercises for correcting posture:
 Prone Cobra(sleep with chest and extend body
straight)
 Axial Extension Trainer(extending legs)
 Wall Leans
 Cervical Extension.
Prone cobra
Axial extension
Wall lean
Cervical extension
2.3.1 Musculoskeletal Diseases and Disorders

Types of musculoskeletal diseases and disorders

1. osteoporosis

2. Osteoarthritis

3. bone fractures

4. connective tissue tears

5. low back syndrome, are also related to physical

inactivity and a sedentary lifestyle
Osteoporosis
It is a disease characterized by the loss of bone
mineral content and bone mineral density due
to factors such as aging, malnutrition,
menopause, and physical inactivity.
 Adequate calcium intake, vitamin D intake,

and regular physical activity help counteract

age-related bone loss
Osteoporosis
Osteoarthritis(ligament part
Low back pain
 it affect millions of people each year

 More than 80% of all low back problems are

produced by muscular weakness or imbalance
caused by a lack of physical activity
 If the muscles are not strong enough to support
the vertebral column in proper alignment, poor
posture results and low back pain develops
Low back pain
Risk factors for Low back pain
 Excessive weight
 poor flexibility
 improper weight lifting habits
 age
 lifestyle behavior such as smoking
 physical exercise inactivity
 People who remain physically active throughout
life retain more bone, ligament, and tendon
strength; therefore, they are less prone to bone
fractures and connective tissue tears.
 To benefit health and prevent disease, every adult
should accumulate a minimum of 150 min/week
of moderate-intensity physical activity or 75
min/week of vigorous-intensity physical activity.
 For additional health benefits, increase physical
activity to 300 min/week and 150 min/week,
respectively, for moderate- and vigorous-intensity
exercise.
 UNIT THREE
MAKING WELL-INFORMED
FOOD CHOICES
Nutrition
 It is the study of how food & drink affects our
bodies with a special regard to the essential
nutrients necessary to support human health
 can be defined as the science of the action of
food, beverages, and their components in
biological systems.
Nutrient
 is a compound that provides a needed function in
the body
 it is a compounds in food essential to life &
health, B/C
 providing us with energy

 the building blocks for repair & growth

 substance necessary to regulate chemical process

Types of Nutrients

There two types of nutrients

1. Macronutrients

2. Micronutrients

1. Macronutrients
 they are the nutrients the body needs in larger
amounts.
 carbohydrate, fat, protein & water are
macronutrients
2. Micronutrients
 they are also important nutrients, but ones the body
needs in smaller amounts.
 vitamins & minerals are micronutrients

 Vitamins and Minerals are essential for normal

physiologic processes in the body.
Types of Macronutrients

1. Carbohydrates
The word carbohydrate literally means
"hydrated carbon," or carbon with water.
 it made up of carbon, hydrogen, and oxygen.

 It is an important fuel for exercise.

It is stored as glycogen in your liver and muscles

The purpose of liver glycogen is to maintain steady
blood sugar levels. When blood glucose dips,
glycogen in the liver breaks down to release glucose
into the bloodstream.
 The purpose of muscle glycogen is to fuel
physical activity.
 The more active you are, the higher your
carbohydrate needs.
Guidelines for daily intakes of carbohydrate
 for moderate duration/low intensity daily training
- 5–7 g per kg of body weight per day.
 for moderate–heavy endurance training should
consume 7–10 g per kg body weight per day
 those training more than 4 hours per day are
advised to consume 10 g or more per kg body
weight per day.
 To promote post-exercise recovery, the 2003
IOC Consensus conference recommends
consuming 1 g per kg BW per hour during the
first four hours following exercise
 Moderate and high glycemic index (GI)
carbohydrates will promote faster recovery
during this period.
Sucrose example of a commonly consumed
carbohydrate. Some dietary examples of
carbohydrates are whole-wheat bread, oatmeal, rice,
sugary snacks/drinks, and pasta.
2. Proteins
 Like carbohydrates, proteins are comprised of
carbon, hydrogen, and oxygen, but they also
contain nitrogen.
 it made up of amino acids.
Types of protein

1. Complete protein

2. incomplete protein

Use of protein
 for building new tissues

 to repair body cells

 for making enzymes, hormones and antibodies

 for fuel source for exercising muscles.

Athletes have higher protein requirements than
non-active people.
 B/c Extra protein is needed to compensate for
the increased muscle breakdown that occurs
during and after intense exercise, as well as to
build new muscle cells.
The IOC and IAAF both recommend between
1.2 and 1.7 g protein/kg BW/day for athletes.
 This is considerably more than a sedentary
person, who requires 0.75 g protein/kg BW
daily.
 Several dietary sources of proteins include
nuts, beans/legumes, skim milk, egg whites,
and meat.
3. Lipids (fat)
 Lipids consist of fatty acids, triglycerides,
phospholipids, and sterols (cholesterol).
 Lipids are also composed of carbon, hydrogen,
and oxygen.
Use of fat
 it makes up part of the structure of all cell
membranes, your brain tissue, nerve sheaths,
bone marrow and it cushions your organs
 it the source of energy for exercise

 it increase the delivery of oxygen to muscles

 improve endurance and speed recovery

 reduce inflammation and joint stiffness.

Types of fat
1. Saturated fat
eg. Meat, butter, egg
2. Unsaturated fat
eg. Olive oils, avocado
Cholesterol is cholesterol. HDL and LDL

contain cholesterol but are actually

lipoproteins. It is not necessary to include

cholesterol in your diet because our bodies

have the ability to synthesize the required

amounts.
4. Water
 Water is made up of hydrogen and oxygen and is

the only macronutrient that provides no energy.

Use of water
 to minimize dehydration during exercise, b/c
Dehydration can result in reduced endurance and
strength
 To minimize heat related illness.
 Micronutrients
Vitamins & Minerals
5. Vitamins
 Vitamins are organic compounds found in foods

 they are a necessary part of the biochemical reactions in the

body.

Use of vitamins
 for mineral and bone metabolism

 for cell and tissue growth

 they act as cofactors for energy metabolism

 The B vitamins play the largest role of any vitamins in

metabolism.
Types of vitamins
1. Water soluble - Vitamin B & C
2. Fat soluble - Vitamins A, D, E & k
Hyper vitaminosis
 it is super compensation of vitamins
 particularly it occurred when we consume more fat
soluble vitamins
 Excess water-soluble vitamins are excreted in the
urine. Therefore, hyper vitaminosis of water-
soluble vitamins rarely occurs, except with an
excess of vitamin supplements.
 Minerals
 Minerals in food are inorganic compounds that work
with other nutrients to ensure the body functions properly.
 Minerals cannot be made in the body; they come from
the diet.
 The amount of minerals in the body is small, only 4
percent of the total body mass and most of that consists of
the minerals that the body requires in moderate
quantities: potassium, sodium, calcium, phosphorus,
magnesium, and chloride.
Use of minerals
for the hardening of bones eg. calcium and
phosphorous
 for physiological processes throughout the body.
to the formation of hemoglobin eg. Iron
 Fiber
 it is a hair like structure of animals, vegetables, minerals or
synthetic origin
 The simplest definition of fiber is indigestible matter.

 Indigestible means that it survives digestion in the small

intestine and reaches the large intestine.
 There are the three major fiber classifications:

1. dietary fiber

2. functional fiber
 Dietary fiber
 This type of fiber contains both non-digestible
carbohydrates and lignin and is always intrinsic
and intact in plants
it is indigestible part of a plant consumed as food

 it is also known as bulk or roughage

 e.g. it is found in fruit, vegetable & grains

 Functional fiber
 This type of fiber contains non-digestible
carbohydrates only and can be isolated, extracted,
or synthesized.
 Functional fiber can be from plants or animals and
produces beneficial physiological effects in humans.

Total Fiber
 Fiber that contains both dietary fiber and functional
fiber.
Calories (Food Energy)
 Food energy is measured in kilocalories (kcals),

commonly referred to as calories.

 carbohydrates, protein, and lipids provide energy.

 However, there is another dietary energy source

that is not a nutrient— alcohol.

 To emphasize, alcohol is not a nutrient, but it

does provide 7 kilocalories of energy per gram.

 How to estimate daily calorie needs?
 the demands of daily calories depend up on

1. body weight (BW)

2. The level of daily physical activity.

 Step 1: Estimate your Basal Metabolic Rate
(BMR)
 Women: BMR = weight in kg x 22

 Men: BMR = weight in kg x 24

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

• 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.

 NUTRITION AND PHYSICAL
PERFORMANCE
 There is universal scientific consensus that diet
affects performance.
 A well-planned eating strategy will help support
any training programmes.
Nutrition before Training Exercise

Why eat before training?

 to stabilize your blood sugar levels during
exercise
 to preserve muscle glycogen

 It also staves off hunger

minimizes the risk of problems such as stitch and

hypo glycaemia (low blood sugar levels).
Should you train on empty?

It is definitely not advisable to train on an empty stomach, b/c

when you exercise without food
 you feel lethargic and unmotivated

 it reduce the temptation to skip your training

 the brain isn’t getting enough fuel you’ll feel faint, lose
concentration and risk injury.
 You may become light-headed, weak and shaky

 you are easily exposed to fatigue early as muscle glycogen

and blood sugar levels dip.
How much to eat before training
 The exact amount you should eat depends on

1. your body weight (heavier people need more)

2. how hard and long you plan to exercise (eat

more for longer, harder workouts).
When to eat before training
 There is no exact time for meal b/c the exact
timing of your pre-workout meal may depend on
your daily schedule.
 According to a study at the University of North
Carolina, United States, eating a moderately-high
carbohydrate, low fat meal 3 hours before exercise
allows you to exercise longer and perform better.
What are the best foods to eat just before a workout?
 Slow-burning or low glycaemic index (GI) foods that is
foods that produce a gradual rise in blood sugar levels are the
best foods before a workout.
use of low-GI foods
 It help spare muscle glycogen

 avoid problems of low blood sugar levels during long training

sessions
 it helps to burn more fat during exercise.
 Examples of low-GI carbs, such as fruit and
yoghurt

How much to drink before training?

 The American College of Sports Medicine
Drink recommends drinking 400–600 ml during
the 2–3 hours before you workout.
 Don’t drink it all in one go – divide into several
smaller amounts and sip at regular intervals.
Glycaemic index (GI)
 is a measure of how high & how fast a
particular food raises blood glucose levels
Nutrition During Exercise
 carbohydrate intake during exercise should not
exceed 60 g/h
Use
 to maintain blood glucose levels and
carbohydrate oxidation
 provide water and electrolytes to prevent fluid
imbalance
To reduce any gastro-intestinal discomfort
Nutrition after Exercise

Aim
 to rebuild these fuel stores and repair damaged
muscle fibers
 to rehydrate the body
How much to drink?
 As a rule of thumb, you need to drink 750 ml
of water for every 0.5 kg of body weight lost
during your workout.
 1 kilogram of lost weight is equal to 1 liter of
sweat, which needs to be replaced with 1.5
liters of fluid.
 Try to drink around 500 ml over the first 30 minutes, little
and often, then keep sipping until you are passing clear or
pale urine.
What to drink?
 If you have exercised for less than an hour, plain water is a
good choice followed by a carbohydrate-rich snack within
2 hours.
 For longer or particularly intense workouts, a drink
containing carbohydrate (sugar or maltodextrin) and
sodium may further speed your recovery
When to eat or drink?
 Whether you are hungry or not, the quicker you
consume food or drink after a workout, the quicker your
body will recover.
 The longer you wait, the longer it will take to start the
recovery process.
 If you work out daily, speedy recovery is crucial so
have a carbohydrate-rich drink or snack as soon as
possible after your workout – ideally within 30 minutes
and no later than 2 hours.
 UNIT FOUR
Health related components of fitness
and principles of exercise
prescription for health and fitness
 HEALTH RELATED COMPONENTS
OF FITNESS

1. Cardiorespiratory Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition
 1. Cardiorespiratory Fitness
 It is aerobic fitness

 It is a measure of a heart’s ability to pump oxygen-

rich blood to the working muscles during exercise.

 It is also a measure of the muscle’s ability to take up

and use the delivered oxygen to produce the energy

needed to continue exercising.

 E.g. Distance running, cycling, swimming, etc.

2. Muscular strength
 Is the maximal ability of a muscle to generate force.

 It is evaluated by how much force a muscle can

generate during a single maximal contraction.
 It is how much weight that an individual can lift during
one maximal effort.

3. Muscular endurance
 It is defined as the ability of a muscle to generate force

over and over again for long period of time.

 Muscle Contraction
 Muscle contractions are classified into three major
categories:
1. Isotonic
2. Isometric
3. Isokinetic
Isotonic (Dynamic) Contractions
 It result in movement of a body part.
 For example, lifting a dumbbell involves movement of a
body part.
An Isometric (Static) Contraction
 It requires the development of muscular tension
but results in no movement of body parts.
 E.g. wall press
Types of isotonic muscle contraction
1. Concentric contractions
 It is isotonic muscle contractions that result in muscle
shortening. E.g. the upward movement of the arm

2. Eccentric contractions (negative contractions)

 It is defined as contractions in which the muscle exerts
force while it lengthens.
 For example, an individual resists the pull of a weight
during the lowering phase of weight lifting.
3. Isokinetic muscle contractions
 It is 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.
 E.g. a weight-lifting machine that controls the rate
of muscle shortening generally accomplishes this.
 Muscle Fiber Types
There are three types of skeletal muscle fibers:

1. Slow twitch fibers

2. Fast twitch fibers

3. Intermediate fibers
Most human muscles contain a mixture of all three fibers
types.
1. Slow-Twitch Fibers
 They are red fibers

 They contract slowly

 They produce small amounts of force

 They are highly resistant to fatigue.

 They have the capacity to produce large

quantities of ATP aerobically
2. Fast-Twitch Fibers
 They are white fibers

 They contract rapidly and generate great amounts of

force
 They did not resist fatigue.

 They produce ATP anaerobically

 Fast-twitch fibers are used during activities

requiring rapid or forceful movement, such as
3. Intermediate Fibers
 They are more red in color

 They possess a combination of the characteristics of

fast- and slow-twitch fibers.
 They contract more quickly and produce more force
than slow-twitch fibers but contract more slowly and
produce less force than fast-twitch fibers.
 They are more fatigue resistant than fast-twitch fibers
but less fatigue resistant than slow-twitch fibers.
 4. Flexibility
 It is the ability to move joints freely through their full
range of motion.

Stretching Techniques
 Though there are a number of stretching techniques,
three kinds of stretching techniques are com­monly used to
increase flexibility:
1. Ballistic

2. static
 However, because ballistic stretching promotes the
stretch reflex and increases the risk of injury to
muscles and tendons, only the static and proprioceptive
neuromuscular facilitation methods are recommended.

Static Stretching

 Static stretching slowly lengthens a muscle to a point at which

further movement is limited (slight discomfort is felt) and
requires holding this position for a fixed period of time. 20 –
30 second
Proprioceptive Neuromuscular Facilitation
 It combines stretching with alternating contracting and
relaxing of muscles.
 There are two common types of PNF stretching:

1. contract-relax (C-R) stretching

 first contracting the muscle to be stretched. Then, after
relaxing the muscle, the muscle is slowly stretched.
2. Contract-relax/antagonist contract (CRAC)
The CRAC method calls for the same contract-
relax routine but adds to this the contraction of the
antagonist muscle, the muscle on the opposite side
of the joint
 5. Body composition

It refers to the relative amounts of fat and lean

body tissue (muscle, organs, bone) found in your
body.

Health risks associated with over fatness

Heart disease

 obesity

Diabetes
 Principles of Exercise Prescription for
Health and Fitness
 It is a correct dosage of exercise to effectively
promote physical fitness.
 It should include fitness goals, mode of exercise,
a warm-up, a primary conditioning period, and a
cool-down.
 Training Techniques
Over the years, numerous endurance-training techniques
have evolved.
common training techinuques.

1. Cross Training
• cross training is a type of training that uses several
different training modes.
• It may mean running on one day, swimming on another
day, and cycling on another day.
 2. Slow, Long Distance Training

(continuous train­ing)
It requires a steady, sub maximal exercise inten­sity
(i.e., the intensity is generally around 70% HR
max).
 An advantage of continuous training is that risk of
injury is lower than in more intensive training.
 3. Interval Training
 Interval training means undertaking repeated bouts or
intervals of relatively intense exercise.
 Each interval is followed by a rest period, which should
be equal to or slightly greater than the interval duration.
 For example, if you are running 400-meter inter­vals on
a track, and it takes you approximately 90 seconds to
complete each run, your rest period between efforts
should be at least 90 seconds.
 4. Fartlek Training
 Fartlek is a Swedish word meaning, "speed play,"

and it refers to a popular form of training for long-

distance runners.
 Fartlek training is much like interval training, but
it is not as rigid in its work-to-rest interval ratios.
It consists of free form running done out on trails,
roads, golf courses, and the like.
 Training to Improve Strength versus Endurance
 Weight training programs specifically designed to improve
strength and programs designed to improve muscular
endurance differ mainly in the number of repetitions (i.e.,
the number of lifts per­formed) and the amount of resistance.
 Weight training program using low repetitions and high
resistance results in the greatest strength gains.
 Weight training program using high repetitions and low
resistance results in the greatest improvement in muscular
endurance.
 Repetition maximum (RM)
 It is the maximum load that a muscle group can lift a
specified number of times before tiring.
 For example, 6 RM is the maximal load that can be lifted
six times.
 Therefore, the amount of weight lifted is greater when
performing a low number of RMs than a high number of
RMs; that is, the weight lifted while performing 4 RMs is
greater than the weight lifted while performing 15 RMs
 Eating Disorders
• Anorexia Nervosa

• A serious, potentially life-threatening eating disorder

characterized by self-starvation and excessive weight loss.

Symptoms

• Food restriction leading to significantly low body weight .

• Intense fear of weight gain or becoming fat

• Persistent behavior interfering with weight gain despite

low weight, such as fasting or excessive exercise

 Medical Complications and Associated
Features

 Signs of depression, such as depressed mood, social

withdrawal, irritability, insomnia (inability to sleep or

sleeping disorder)
 Elevated suicide or self distruction risk
 Impaired cognitive functioning
 Low body weight
 Delayed puberty, lack of development
 Bulimia Nervosa
• A serious, potentially life-threatening eating
disorder characterized by a cycle of binge eating
followed by compensatory behaviors, such as self-
induced vomiting, designed to undo or compensate
for the effects of the binge eating.
 Symptoms
 Regular binge eating behavior, or intake of large amounts of

food accompanied by a sense of loss of control over eating

behavior
 Regular purging or removal behavior, or recurrent use of

inappropriate compensatory behaviors to prevent weight

gain, such as self-induced vomiting, misuse of laxatives,
diuretics, or other medications, fasting, or excessive exercise
 May be in normal weight or overweight range for BMI
 Medical Complications and Associated
Features
 Elevated suicide risk
 Impaired cognitive function
 Amenorrhea (menstrual irregularity)
 Infertility
 Premature and/or low-weight births
 Dental complications such as cavities, extreme tooth
sensitivity and enamel loss, and bleeding gums
 Callused or scarred fingers

 Binge Eating Disorder (BED)
 A serious eating disorder characterized by recurrent
binge eating without the use of inappropriate
compensatory weight control behaviors.
 Symptoms

 Regular binge eating behavior, or intake of large amounts of

food accompanied by a sense of loss of control over eating

behavior
 Binge eating episodes associated with eating much more

rapidly than usual, eating until feeling uncomfortably full,

eating large amounts of food when not feeling physically
hungry, eating alone because of feeling embarrassed by how
much one is eating, or feeling disgusted with oneself,
 Marked distress regarding binge eating behaviors
 Episodes occurring regularly, around once a week
 Binge eating not associated with recurrent use of
inappropriate compensatory behavior such as
those presented in bulimia nervosa
 Medical Complications and Associated
Features
 Impaired health-related quality of life and life
satisfaction
 Weight gain or obesity
 High blood pressure
 High cholesterol levels
 Heart disease
 Type II diabetes mellitus
 Gallbladder disease
What about your eating habit?
 Group Assignment
 List the types of nutrients and describe

them briefly
Thank You!!!