PHYSICAL FITNESS

In a nutshell, fitness is defined because the state of being physically

fit and healthy. ... "Fitness" may be a broad term meaning something
different to every person, but it refers to your own optimal health and
overall well-being. Being fit not only means physical health, but
emotional and mental state, too.

TYPES OF FITNESS
➢ CARDIOVASCUL AR FITNESS
➢ MUSCULAR STRENGTH
➢ MUSCULAR ENDURANCE
➢ FLEXIBILITY
➢ BODY COMPOSITION

❖ CARDIOVASCUL AR FITNESS:-
Cardiovascular fitness is that the ability of
the guts and lungs to provide oxygen-rich blood to the working
muscle tissues, and therefore the ability of the muscles to use
oxygen to supply energy for movement.

❖ MUSCULAR STRENGTH:-
Muscular strength is defined because the
maximum amount of force that a muscle can exert against some
sort of resistance during a single effort. Within the gym, one
repetition at a given weight is an example of muscular strength.

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 ❖ MUSCULAR ENDURANCE:-
Muscular endurance is that power of
a muscle and group of muscles to sustain repeated contractions
against a resistance for an extended period of some time. It’s one
among the components of muscular fitness, alongside muscular
strength and power.
❖ FLEXIBILITY:-
Flexibility may be a personality trait that
describes the extent to which an individual can deal with
changes in circumstances and believe problems and tasks in
novel, creative ways. This trait is employed when stressors or
unexpected events occur, requiring an individual to vary their
stance, outlook, or commitment

❖ BODY COMPOSITION:-
A healthy balance between fat and muscle is
significant for health and wellness throughout life. Scientific
evidence shows that a healthy body composition will increase
your lifespan and reduce the danger of heart disease , cancer,
diabetes, insulin resistance, etc.also increase energy levels and
improve self-esteem.

EFFECTS OF FITNESS

CONTROLLING BLOOD PRESSURE:-

Acute effects of aerobics.
An acute exercise session can promote the lowering of clinical vital
sign during the post-exercise period in both hypertensive and
normotensive subjects. ... In contrast, most studies in hypertensive

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subjects demonstrated significant post-exercise ambulatory vital sign
decreases.

CANCER PREVENTION:-
The study suggests that exercise is linked
with lower cancer risk, no matter body size. For instance, physical
activity is related to lower estrogen and insulin levels, both of which
can lower the danger of some sorts of cancer.

INFLAMMATION:-
In summary, regular exercise reduces fat mass
and fat inflammation which is understood to contribute to systemic
inflammation [58, 59]. Independent of losses of fat mass, exercise also
increases muscle production of IL-6 which is understood to scale back
TNF-α production and increase anti-inflammatory cytokines.
IMMUNE SYSTEM:-
Physical activity is help flush bacteria out of the
lungs and airways. this might reduce your chance of getting a chilly ,
flu, or other illness. Exercise change in antibodies and white blood
cells (WBC). WBCs are the body's system cells that fight disease.

WEIGHT CONTROL:-
When you losing weight, doing more
physical activity burns increases the amount of calories in your body
uses for energy or “burns out.” The burning of calories through
physical activity, combined with reducing the amount of calories you
eat, creates a “calorie deficit” that leads to weight loss.

MENOPAUSE AND PHYSICAL FITNESS:-

Many menopausal
women feel tired and fatigued,” says Dr. Weight gain, depression, and
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anxiety—which are pretty common side effects of menopause—can
also make it harder to seek out the motivation to hit the gym. “Weight
gain [can] make women feel more lethargic—and less inclined to
require to figure out,” says Dr.

MENTAL HEALTH:-
Exercise releases chemicals like endorphins
and serotonin that improve your mood. If you exercise regularly, it
can reduce your stress and symptoms of psychological state
conditions like depression and anxiety, and help with recovery from
psychological state issues.

BODY COMPOSITION

Body composition is that the proportion of

fat and non-fat mass in your body. A healthy body composition is
one that has a lower percentage of body fat and a better percentage of
non-fat mass, which incorporates muscle, bones, and organs.
Knowing your body composition can assist you assess your health
and fitness level.

TYPES OF BODY MASS

❖ Body fat are often found in muscle tissue, under the skin
(subcutaneous fat), or around organs (visceral fat). Some fat is
necessary for overall health. This essential fat helps to protect
internal organs, stores are fuel for energy, and regulates
important body hormones. But you'll even have excess storage
of fat and non-essential body fat.
❖ Non-fat mass is includes bone, water, muscle, organs, and
tissues. It may also be called lean tissue. These tissues are
metabolically active, meaning they burn calories for energy,
while body fat isn’t.
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BODY FATPERCENT
Body fat percent may be a measurement of body composition
telling what proportion of the load of your body is fat. The
share of your body that's not fat is fat-free mass. There are
normal ranges for body fat, which differ for men and ladies.

ACE{American Council on Exercise} Body Fat Percent

norms for Men & Women
Description Women Men
Essential Fat 10% to 13% 2% to 5%
Athletes 14% to 20% 6% to 13%
Fitness 21% to 24% 14% to 17%
Acceptable 25% to 31% 18% to 24%
Obese Over 32% Over 25%

CALCULATE YOUR BODY FAT

PERCENTAGE
Women:-
• (1.20 x BMI) + (0.23 x Age) - 5.4 = Body Fat Percentage

Men:-
• (1.20 x BMI) + (0.23 x Age) - 16.2 = Body Fat Percentage

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TEST OUR FITNESS
Resting Heart Rate – To Assess Aerobic Fitness
{measure your RHR, 60 or less = Good}
❑ Push-Ups – To Assess Upper-Body Muscular
Endurance {25 to 29 for men / 20 to 24 for women =
Good}
❑ Head Turning – To Assess Neck Flexibility .
❑ 12-Minute Walk/Run – To Assess Cardio
Capacity.{2.14 to 2.33 km = Good} ❑ Plank – To
Assess Core Stability
❑ Loop-The-Loop – To Assess Shoulder Mobility ❑ Wet
Footprint Test – To Assess Foot Strike Pattern
❑ Vertical Jump – To Assess Explosive Power {51 to 60
cm for men / 41 to 50 cm for women = Good}
❑ Waist-To-Hip Ratio – To Assess Body Fat
Distribution {for women, a healthy waist-to-hip ratio
is less than 0.8. A healthy waist-to-hip ratio for men is
less than 0.9.}
❑ Wall Sit – To Assess LegStrength/Endurance {76
seconds or more for men / 46 seconds or more for
women = Very good}.

Tips for Fitness Success

✓ Exercise daily for at least an hour
✓ Eat the Right Foods and Portion Each Meal
✓ Keep Track of Calories and Food Intake Per Day
✓ Be Sure to Get Sleep
✓ Stay Motivated.
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How Fittasy can help you?
We all know about the health issues of today's world. Like
Physical Activity and Nutrition, Overweight and Obesity, high
blood pressure, etc.

And most important nowadays various types of viruses attach to

your body. Today most wanted virus is COVID-19.
So all we know that our immune system helps us to fight against
it. So our immune system is enough strong to fight against
viruses. Studies tell us how we increase our immunity power.
Studies tell us exercise and a healthy diet increases your
immunity power.

So Fittasy creates the best platform to helps you to solve queries

regarding fitness.
we can help you to select the best gym near you and its best
plans.

And connects or help to select the best fitness trainers. Get the
best health tips and health benefits. You get all types of
inquiries regarding fitness. We also help to provide health
counseling with the best dietitian.
Fittasy also for gym owners, Trainers, and dietitian. They create
their profiles on Fittasy. Fittasy helps to reach you, everyone,
how has inquiries about fitness and a healthy diet. Create your
portfolio add your videos to your clients get to more their trainer
and dietitian more.

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SOURCES

GOOGLE WIKIPEDIA
www.realbuzz.com
mayoclinic.org
marksdailyapple.com
Qballextreme.com
Verywellfit.com
www.active.com

www.gaiam.com

THANK YOU

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