PHYSICAL FITNESS

DEFINITION
Fitness

It is a dynamic quality that satisfies the needs regarding

mental and emotional stability, social consciousness and
adaptability, spiritual and moral fiber and physical health
consistent with hereditary.

Physical fitness

Healthy and efficient functioning of the various system of the

body which enable a person to engage in activities of daily
living as well as recreational pursuits and leisure activities
with out unreasonable fatigue.
 COMPONENTS OF PHYSICAL
FITNESS
Health related components of physical fitness
It concern the development of qualities necessary to function efficiently and
maintain a healthy lifestyle.
Cardio respiratory endurance
It is the ability to sustain physical activity requiring oxygen for physical exertion
with out experiencing undue fatigue.
Healthy functioning of heart, lungs and blood vessels is essential for distribution of
oxygen and nutrients and removal of wastes from the body.

It is characterized by moderate intensity contractions of large muscle groups for a

relatively long time.

It is assessed by various technical measurements including blood pressure, heart

rate, and Stroke volume of the heart and oxygen consumption.
 COMPONENTS OF PHYSICAL
FITNESS
Flexibility
It is the ability to move freely throughout a full, unrestricted, pain free range of
motion about a joint or series of joints.
It is important for physical performance and good posture. It helps to prevent
muscle strain and orthopedic problems such as back pain.

Muscular strength
It is the ability or capacity of a muscle or muscle group to exert force against
resistance or the muscle’s ability to exert maximal force in a single effort.

It is needed for all kinds of work and physical activity. Strong muscles provide
better protection of body, joints, resulting in fewer sprains, strains and muscular
difficulties.

Muscle strength helps in maintaining proper posture, greater endurance, power and
resistance to fatigue.
 COMPONENTS OF PHYSICAL
FITNESS
Muscular endurance
It is the ability of muscles to perform or sustain a muscle contraction
repeatedly over a period of time.
Body composition
It relates to ideal makeup of body components in terms of muscle, bone, fat
and other tissues and the percentage of fat in the body relative to fat free
content.
Excess fat is unhealthy as it requires more energy for movement and places
more demand on cardio respiratory system.

Balance between caloric intake and caloric expenditure is necessary to

maintain proper body fat content. Adequate exercise is effective in
controlling body fat.
 Cardiorespiratory fitness

Muscular Muscular
endurance strength

Total Health Related

Physical fitness

Flexibility Body composition

 COMPONENTS OF PHYSICAL
FITNESS
Motor skill related components of physical fitness
Speed
It is the ability to perform a particular movement very rapidly. It is a
function of distance/ time. It is important for successful performance in
sports.
Power
It is the ability to generate great amounts of force against a certain
resistance in a short period of time. It is a function of both strength and
speed.
Agility
It is the ability to change or alter, quickly and accurately the direction of
body movement during activity. It depends on neuromuscular coordination
and reaction time. It improves with increased flexibility and muscular
strength.
 COMPONENTS OF PHYSICAL
FITNESS
Neuromuscular coordination

It is the ability to integrate the visual, auditory and proprioceptive senses

with motor function to produce a smooth, accurate and skilled movement.

Balance

It is the ability to maintain equilibrium while moving or standing still.

Reaction time

It is the time required to produce an appropriate and accurate physiological

or mechanical response to some external stimulus.
 BENEFITS OF PHYSICAL FITNESS
Physiological benefits
Muscular and skeletal systems
Regular, vigorous activity increases muscle size, strength, power and
endurance.

Muscles become more efficient as they perform work, especially if the

work is performed regularly and with gradually increasing loads.

Intense activity involving body movement can increase joint range of

motion, general coordination, general postural tone, endurance and develop
specific performance skill.
 BENEFITS OF PHYSICAL FITNESS
Heart and circulating systems
Exercise taxes the circulatory system. Muscular activity demands that an
increased amount of oxygenated blood be delivered to the working muscle
cells. This increase is brought about by more rapid and deeper breathing,
increasing heart rate, and elevated blood pressure.

Exercise strengthens the cardiac muscle. Heart increases in size and

produces stronger contractions.
The volume of blood pumped per beat of the heart increases, bringing more
nourishment to all parts of the body. Continued and regular exercise
develops the heart’s network of small vessels, which supply oxygen to the
cells and remove waste products.
Vigorous daily activity develops a cardiovascular fitness that produces the
quality of physical reserve power and stamina called endurance.
 BENEFITS OF PHYSICAL FITNESS
Lungs and respiratory system
Exercise improves the functioning of the lungs by deepening
the respiratory process.

There is deeper diaphragmatic breathing as a result of

physical activity and the blood is exposed to oxygen over a
greater area.
Digestive and excretory systems
Exercise helps to keep the digestive and excretory organs in
good condition.
The nerves and muscles of the stomach and intestines become
well toned and function more efficiently
 BENEFITS OF PHYSICAL FITNESS
Nervous system
Muscular exercise enhances nerve-muscle coordination.

Nervous fatigue may be lessened by pleasant physical activity as the nervous fatigue
that has accumulated through anxiety or mental work is offset by muscular activity.

Body composition
Exercise helps a person to maintain a healthy body weight by using excess calories.

Regular physical activity takes care of some of our dietary excesses and prevents the
adding of undesired adipose (fat) tissue.

Excess body fat results in undue stress on normal body functions, particularly those
of the heart and being overweight shortens life.
 BENEFITS OF PHYSICAL FITNESS
Additional physiological benefits
Physical exercise contributes to improved posture and appearance through
the development of proper muscle tone, greater joint flexibility and a
feeling of well-being.

Physical activity generates more energy and thus contributes to greater

individual productivity for both physical and mental tasks.

Physically active person pay more attention to such things as proper

nutrition, rest and relaxation and may also drink less alcohol and stop
smoking. They are likely to be committed to engaging in health promoting
rather than health harming behavior.
 BENEFITS OF PHYSICAL FITNESS
Psychological benefits
Regular exercise, especially of a recreational nature, is used as
a means of mental relaxation.

Exercise can play a significant role in reducing stress. It diverts

attention from focus-producing thoughts to a more relaxing
and positive focus. It may also help us to feel better about
ourselves and to feel that we are more capable of handling
potential stress- producing situations.
 HEALTH AND WELLNESS
Wellness
way of life which is designed to enjoy the highest level of health and well
being possible during the years of life.
High level wellness means
Developing physically.

Expressing emotions effectively.

Having good relations with people around us.

Being concerned about decision making abilities.

Paying attention to ethics, values and spirituality.

 HEALTH AND WELLNESS
Physical fitness

Adequate nutrition

Stress management

Controlling alcohol consumption

Avoiding drug abuse

Smoking cessation

Weight control management

 RELATIONSHIP OF FITNESS TO
WELLNESS
Fitness can impact on each of these components in either positive or a negative
manner. The bottom line in the wellness approach is a balance between the
components.

Emotional wellness
Emotions play a major role in healthy living and have a great deal to do with how
we feel about ourselves and interact with others.

Emotional stability determines how well we are able to deal with stress and how we
adjust and adapt to changes in the environment.

It is important to maintain emotional stability at some midrange between the highs

and lows. Wide variations in emotional stability may lead to both physical and
mental disturbances in health.
 RELATIONSHIP OF FITNESS TO
WELLNESS
Social wellness
The development of social skills, communication skills and interpersonal
relationships is critical to psychological development.

The ability to show emotion toward another individual is also an

extremely important aspect of healthy living.

Intellectual wellness
One must make wise decisions when faced with the variety of situations
that occur throughout life.

Individuals develop a set of values and beliefs and consider them when
they make choices and solve problems.

Personal growth can proceed once a foundation has been established.

This permits the individual to act and develop the coping skills needed to
adapt to changing conditions.
Spiritual wellness
Spiritual wellness means different things to people of various religions, cultures and
nationalities. Established values, morals and ethics and the need to establish some basic
purpose is the glue that holds the wellness model together.

The need for wellness

Wellness is being able to balance all aspects of life in a manner that will promote good health
within individual limitations.

At different times throughout life each component will take on greater importance than the
others. Persistent neglect of any of the component will cause that component to become the
most critical, thus destroying the balance of the model.

Health problems exist among a large segment of the population that could have been prevented
if the individual have paid attention to their own health. Everyone should recognize some of
the dividends that can occur with increased attention to personal health needs.
 BASIC PRINCIPLES FOR
BEGINNING A FITNESS PROGRAM
The basic principles are
The program must be fun and enjoyable
Enjoying may be one of the most critical factors in a successful training program in
the long run. The activity selected must be one that is enjoyable and that provides
motivation to continue with for a lifetime.

Enjoying getting into a good physical condition and a successful training program
will be considered fun rather than work.

Motivation plays an important role in the ability to stick with an exercise program.
Select the type of activity that will allow us to do two things

Achieve the ultimate goals of physical fitness improvement that have established.

Maintain interest and motivation for a long time (weeks, months, and even years).
 BASIC PRINCIPLES FOR
BEGINNING A FITNESS PROGRAM
Overload

For a physiological component of fitness to improve, the system must work

harder than it is used to working.

The system must experience overload so that over a period of time it will
improve to the point at which it can easily accommodate additional stress.

The SAID principle (an acronym for Specific Adaptation to Imposed

Demands) states that when the body is subjected to stresses and overloads
of varying intensities, it will gradually adapt, over time, to overcome
whatever demands are placed on it.
 BASIC PRINCIPLES FOR
BEGINNING A FITNESS PROGRAM
Even though overload is a critical factor in training and conditioning,
the stress must not be great enough to produce damage or injury.

The body needs to have a chance to adjust to the imposed demands.

Therefore there should be a gradual increase in the frequency, duration or

intensity of the physical activity that is a part of the training program.

This is one of the most critical factors in any activities program.

 BASIC PRINCIPLES FOR
BEGINNING A FITNESS PROGRAM
Progression
Gradual start and little addition of repetitions of an exercise speed or
endurance subsequent session is the ideal progression.

The rate of progression should be within the capabilities to adapt

physiologically. In other words, the workout should gradually become a
little longer or more intense until the desired level of fitness is reached.

Progression is closely related to overload. Without overloading the system,

progression does not occur.

Progression is also important for motivation. Interest level in an activity

remains high as long as improvement in the physical ability is continued.
 BASIC PRINCIPLES FOR
BEGINNING A FITNESS PROGRAM
Consistency
One of the biggest problems with beginning a training program is finding
time during the day to fit in an hour or so of activity. It is important to
select a specific period of time for exercising each day and stick to it.

The best times of day to exercise is when there is time and are motivated to
do so. The important thing is to set aside some time for fitness program
and make it part of daily routine.

The least desirable times are probably after a meal, when activity may
make it uncomfortable, and just before bedtime, when the activity has been
so invigorating that it is difficult to fall asleep.
 BASIC PRINCIPLES FOR
BEGINNING A FITNESS PROGRAM
Specificity

The types of physiological changes that occur are directly related to the
type of training used.

To realize the maximum gains in a physiological system, activities and

programs should be selected and designed with specificity to achieve this
aim.

According to SAID principle, a particular physiological system will

respond and adapt over time to whatever specific demands are placed upon
it.
 BASIC PRINCIPLES FOR
BEGINNING A FITNESS PROGRAM
Individuality
When involved in an activity program, it is important to remember that no
two persons are exactly the same; therefore training regimens should meet
the criterion of individuality.

People differ in things such as fitness goals, makeup of their physical

resources, motivation, body build and state of physical fitness.

A training program for one person will not necessarily satisfy the needs of
another person. Exercise is good, but it must be adapted to individuals’
needs and abilities.

Also, stress levels vary among individuals. It is important to consider the

degree to which stress affects and how it may interfere with fitness
program.
 BASIC PRINCIPLES FOR
BEGINNING A FITNESS PROGRAM
Safety
Another factor to consider when planning a training program is safety. The
purpose of the activity program should be to improve selected components
of fitness through physical exercise.

Injuries often occur as the result of poorly planned activity programs. Too
often people who have been sedentary for long periods of time
overestimate their physical abilities and overdo it. This overdoing may
result in musculoskeletal injuries or other health problems.

Start out gradually with exercise program to avoid injuries.

 BASIC PRINCIPLES FOR
BEGINNING A FITNESS PROGRAM
Other rules to observe to avoid injury or tragedy are to seek a safe route to
walk or jog, especially when it is dark; engage in activities appropriate for the
age; use safe exercise equipment; listen to the body for potential problems and
observe necessary precautions on cold or extremely hot days.

Finally participate at the appropriate intensity of the level of fitness. Exercise

tolerance means the manner in which the body responds to exercise. Physical
activity should not produce prolonged fatigue and pain; instead the body should
respond favorably to exercise, feel invigorated and relaxed. The response of the
body to physical activity will indicate what the tolerance level is.

The rule of thumb to follow is to start out slowly and progress according to the own
capabilities. Adherence to the rule “train don’t strain” can reduce the likelihood of
injury.
 THREE BASIC ELEMENTS OF
EVERY TRAINING PROGRAM
Three basic elements of any physical fitness program: warm-up,
workout/activity and cool-down.

Warm-up – A period of warm-up exercises should take place before

workout.

The purpose of the warm-up exercises

The warm-up increases body temperature, stretches ligaments and muscles,
and increases flexibility.

Prevents injury and muscle soreness

Simulates the cardio respiratory system to produce an increased blood flow

to the working muscles and results in an increase in muscle temperature.
 THREE BASIC ELEMENTS OF
EVERY TRAINING PROGRAM
The warm-up should include a general warm-up and a specific
warm-up. The general warm-up involves elevating the core
temperature by static stretching exercises. The specific warm-up
involves activities related to the workout/activity to be performed.

Warm-up should last for 10-15 minutes.

A good warm-up should begin with 2-3 minutes of light jogging to

increase metabolic rate and core temperature.

This should be followed by a period of flexibility exercises in which the

muscles are stretched to take advantage of the increase in muscle elasticity.

The intensity of the warm-up should be increased gradually by performing

body movements and skills associated with the specific activities.
 THREE BASIC ELEMENTS OF
EVERY TRAINING PROGRAM
Workout/ activity
Before beginning any activity, dress appropriately for the
workout/activity, wearing clothes that will enable them to move freely and
safely.

Workout or conditioning period consists of the following

10-15 minutes of warm-up

10 minutes of strength exercises

20 minutes of cardio respiratory exercises at target heart rate

5 minutes of cool-down
 THREE BASIC ELEMENTS OF
EVERY TRAINING PROGRAM
Engage in exercises and activities that will develop muscular strength
and endurance, cardio respiratory endurance and flexibility.

Adapt to individual needs.

Alternate between work and rest period.

As a beginner, increase duration of exercise intervals and keep exercise

intensity constant. Monitor heart rate.
 THREE BASIC ELEMENTS OF
EVERY TRAINING PROGRAM
Cool-down
After a vigorous workout, cool-down period is essential.

The purpose of cool-down period is

This part of the training program helps in returning blood to the heart for
reoxygenation.

After vigorous activity, enough blood may not circulate back to the brain, heart and
intestines. This causes a pooling of blood in the muscles of the arms and legs.

Pooling of blood in the extremities places additional stress and strain on the heart.
Symptoms such as dizziness or faintness may occur without a cool-down period.
This period prevents pooling of blood and enables the body to cool and return to a
resting state.

The cool-down period should last about 5-10 minutes. During the cool-down,
engage in stretching activities, slow jogging and walking.
 PRECAUTIONS IN BEGINNING A
FITNESS PROGRAM
Dangers during Exercises in hot and cold weather
Heat stress
Prolonged exposure to extreme heat can result in heat cramps, heat
exhaustion and heat stroke.

People who exercise in the heat are particularly vulnerable to heat stress.

The physiological processes in the body will continue to function when

body temperature is maintained within a normal range.

Maintenance of normal temperature in a hot environment depends on the

ability of the body to eliminate heat.

Body temperature can be affected by five factors.

 PRECAUTIONS IN BEGINNING A
FITNESS PROGRAM
Metabolic heat production – normal metabolic function in the body results in
the production of heat.
Metabolism will always cause a heat gain dependent on the intensity of the
physical activity.
The higher the metabolic rate, the more heat is produced.

Conductive heat exchange – body heat can be either gained or lost when the body
comes into contact with other objects.
If in contact with some surface that has a temperature lower than body
temperature, heat will be lost.
Direct contact with any surface that has a temperature greater than skin temperature
will result in a heat gain.

Convective heat exchange –body heat can be either lost or gained, depending on
the temperature of the circulating medium. A cool breeze will always tend to cool
the body by removing heat from the body surface. Conversely, if the temperature of
the circulating air is higher than the temperature of the skin, there will be gain in
body heat.
 PRECAUTIONS IN BEGINNING A
FITNESS PROGRAM
Radiant heat exchange – radiant heat from sunshine will definitely
cause an increase in body temperature.
On a cloudy day the body is also emitting radiant heat energy, and thus
radiation may also result in either heat loss or heat gain.
The effects of the sun’s radiation are much greater in the sunshine than
in the shade.

Evaporative heat loss – sweat glands in the skin allow water to be

transported to the surface where it evaporates, taking large quantities of
heat with it.
When temperature and radiant heat of the environment become higher than
body temperature, loss of body heat becomes highly dependent on the
process of sweat evaporation.
 PRECAUTIONS IN BEGINNING A
FITNESS PROGRAM
Heat cramps, heat exhaustion and heat stroke can occur whenever the body’s
ability to dissipate heat is impaired.

Heat cramps
Heat cramps are extremely painful muscle spasms that most commonly occur in the
calf and abdomen, although any muscle can be involved.
Heat cramps are related to an imbalance between water and electrolytes (sodium,
chloride, potassium, magnesium and calcium ions), which are essential for muscle
contraction.
Profuse sweating causes losses of large amounts of water and minimal quantities of
electrolytes. This may destroy the balance of water and concentration of these
elements in the skeletal muscle and result in painful muscle contraction.
Heat cramps may be prevented by adequate placement of water and the electrolytes.
Fluid replacement drinks are effective in replacing both water and electrolytes. The
electrolytes may also be replaced by normal ingestion of foods; most fruits are high
in potassium, and calcium can be obtained through milk and cheese products. The
immediate treatment for heat cramps is ingestion of large quantities of water and
mild stretching with ice massage of the muscle in spasm.
 PRECAUTIONS IN BEGINNING A
FITNESS PROGRAM
Heat exhaustion

Heat exhaustion results from inadequate replacement of fluids lost through

sweating.

Clinically, the person of heat exhaustion will collapse and manifest profuse
sweating, flushed skin, mildly elevated temperature, dizziness,
hyperventilation and rapid pulse.

The individual may begin to develop heat cramps and may become
disoriented and light headed.

Immediate treatment of heat exhaustion requires ingestion of large

quantities of cool water. If possible the person should be placed in a cool
environment and it is essential to replace with fluids.
 PRECAUTIONS IN BEGINNING A
FITNESS PROGRAM
Heatstroke
Heat stroke is a serious, life threatening emergency. The specific cause of
heat stroke is unknown.
It is clinically characterized by sudden collapse with loss of consciousness,
pale, relatively dry skin and most important a core temperature of 1060F or
higher.

Basically there is a breakdown of the sweating mechanism, and the body

loses the ability to sweat. Heatstroke can occur suddenly and without
warning and the possibility of death can be reduced if body temperature is
lowered within 45 minutes.

Every first aid effort should be directed to lowering body temperature. Strip
all clothing from the victim, douse with cool water, and fan with a towel.
 PREVENTION OF HEAT RELATED
ILLNESS
Acclimatization – it is most important to acclimatize to the existing
heat and humidity conditions.

This is the process of gradually preparing the body to be able to work in

heat by slowly exposing the system to the stresses of a hot, humid
environment.

Acclimatization to heat generally occurs rapidly, usually within 5-7 days of

gradually increasing periods of exercise in the heat.

It is enhanced by being in good physical condition and by adequate fluid

replacement.
Water and electrolyte replacement –during hot weather it is essential to
continually replace fluids lost through evaporation by drinking large
quantities of fluid.

Rapid absorption of fluids from the gastrointestinal tract is of key importance.

Colder fluids are emptied more rapidly from the stomach.

Gastric emptying seems to be impaired when the fluid ingested contains
concentrated simple sugars.

These drinks are good for replenishing fluids and electrolytes before and after
an activity in the heat.

Water is still considered to be the best form of fluid replacement during

exercise.

Fluids should be replenished as often and in a great a quantity as necessary

during exercise.
 PREVENTION OF HEAT RELATED
ILLNESS
Clothing – when exercising in the heat, wear as little clothing as
possible to allow maximal evaporation.
Light colored, 100% cotton material allows maximal evaporation.
The use of sunscreens and sun glasses is also recommended to reduce
the long term effects of exposure to the sun.

Exercise with common sense – do not exercise during the hottest parts of
the day.
Try to avoid exercising on surfaces as asphalt, concrete and Astroturf which
tend to absorb and hold heat.
 PREVENTION OF COLD
RELATED ILLNESS
Exercise in the cold
It is essential to consider the factors that may combine to significantly
lower body temperature or produce hypothermia. These major factors are
temperature, dampness, wind and fatigue.

Hypothermia results when the body’s temperature drops below 35oC.

Essentially it is a breakdown in the body’s ability to produce heat. Initially
there is shivering followed by loss of coordination and difficulty speaking.

As the body’s temperature continues to drop, shivering stops, the muscle

stiffen, and the person becomes unconscious.
 PREVENTION OF COLD
RELATED ILLNESS
The following may help reduce the chances of hypothermia
Use common sense; be aware of the environmental conditions that
predispose to hypothermia.

Wear a hat to reduce loss of body heat through the head.

Dress in layers of thin clothing, which can be removed layer by layer to

prevent sweating.

Wear sufficiently protective clothing on the feet, hands, ears and neck to
prevent frostbite.

Gradually acclimatize to exercising in the cold.