FITNESS AND EXERCISE

MANAGEMENT
GE: PHYSICAL EDUCATION
UNIT 1- PHYSICAL FITNESS

BY:-
Course:-
ROLL NO:-
 WHAT IS PHYSICAL FITNESS?
• Physical fitness is the capacity of an individual to
carry out his routine work with out any fatigue and
after doing work , he has sufficient power to do some
more work.
• The ability to perform daily tasks vigorously and
alertly, with energy left over for enjoying leisure time
activities and meeting emergency demands.
• Physical fitness involves the performance of the heart
and lungs and the muscles of the body
 DEFINITON
• According to webster encyclopedia: It is the ability of a person to do daily
routine work without fatigue; moreover to participate in playful activities and
still reserves enough capacity to meet any emergency.”
• According to Nixon: Physical fitness refers to the organic capacity of the
individual to perform the normal task of daily living without undue fatigue
having reserves of strength and energy available to meet satisfactory any
energy demands suddenly places upon him
• Physical fitness refers to the ability of your body systems to work together
efficiently to allow you to be healthy and perform activities of your daily
living.
 BENEFITS OF PHYSICAL FITNESS
The various benefits of physical fitness are:
• Increases muscular strength-
• Reduces risk of chronic diseases
• Improves quality of life
• Keeps body weight in control
• Helps us stay active
• Improves neuro-muscular coordination
• Reduces stress and anxiety
• Increases stamina
 FACTORS AFFECTING FITNESS
• GENDER: The gender of the person (i.e male or female) may affect the fitness
level of the person.
• AGE: The age of the person whether he/she is a child, adult or older in age can
affect the ability of the person to perform physical activities.
• ENVIRONMENT: The surroundings of the person may also affect the fitness.
• STRESS: The person who is stressed is generally less fit than person who is
stress-free.
• DRUG TAKING: Drug usage and drug abuse may affect the fitness and health
of the person.
• FATIGUE: The level of fatigue and tiredness may affect the fitness level.
• ILLNESS: If a person is sick or is suffering from a disease, he/she may be
less fit than a person who is perfectly healthy.
• EXERCISE: A person who regularly exercises without delay has a better
fitness level.
• PHYSICAL DISABILITY: A person suffering from a physical disability
may not be able to exercise properly leading to low fitness level.
• BULID: The build of the person, like a muscular and strong person has a
better fitness than a thin underweight or an obese/overweight person.
• DIET: A person who eats healthy and balanced diet regularly is physically
more fit than a person who eats junk food most of the time.
 COMPONENTS OF PHYSICAL
FITNESS
• Muscular Strength
• Muscular Endurance
• Cardiorespiratory
endurance
• Flexibility
• Body Composition
1. MUSCULAR STRENGTH
• The U.S. Department of Health and Human Services defines muscular
strength as “the ability of muscle to exert force during an activity.”
• There are a number of ways to measure muscular strength. Generally,
lifting or pushing something of a set weight in a prescribed position and
comparing the results against any given population is the best way.
• In general, if a muscle is worked consistently and regularly, it will
increase in strength. There are various ways of putting your muscles
through rigorous activity, but anything that works a muscle until it is tired
will increase muscle strength over time.
• Muscular strength refers to the amount of force a muscle can produce with a
single maximal effort. The size of your muscle fibers and the ability of nerves
to activate muscle fibers are related to muscle strength. It is measured during
muscular contraction. Building muscle strength helps with body alignment,
makes performing everyday actions easier, and increases metabolism.
• Strength is the ability of sportsman muscle to overcome or act against the
resistance. Force application is to resist resistance.
• It is ability of muscles or group of muscles to act against external load and also
internal load. Therefore, Strength can be defined as the amount of force a
muscle can exert. Without proper strength no activity is done, so it is very
important component of physical fitness.
HOW DOES MUSCLE STRUCTURE
CHANGE WITH EXERCISE ?
• Muscles consist of elongated muscle cells. Each muscle cell contains
contractile proteins – actin and myosin – that give the muscle its
strength. These fibres contract together, producing the so-called power
stroke. The total force depends on the number of these units contracting
in unison.
To build muscle, the following criteria must be met:
• muscles are regularly exercised
• the individual has taken in enough protein
• The exact mechanism of muscle building is not fully understood,
but the general principles are well known. Training causes the
muscle cells to expand and there is an increase in actin and myosin
production.
• Also, in untrained muscles, fibres tend to fire in an asynchronous
manner – in other words, they do not fire in unison. As they
become trained, they learn to fire together as one, increasing
maximum power output.
• Normally, the body prevents the muscles from over-exerting
themselves and becoming injured. As the muscle is trained, the
body starts to disinhibit the muscles activation – more power is
allowed to be exerted.
 2. MUSCULAR ENDURANCE
• Fitness can include muscular endurance, which is the
ability of a muscle to continue exerting force without
tiring. As mentioned above, strength training builds
bigger muscles. Endurance training, on the other hand,
does not necessarily generate muscles of a larger size.
• This is because the body focuses more on the
cardiovascular system, ensuring that the muscles
receive the oxygenated blood they need to keep
functioning. Another important change in muscles that
are specifically trained for endurance concerns the
different types of muscle tissue – fast twitch and slow
twitch fibres:
1. Fast twitch fibers – contract quickly but get
tired quickly. They use a lot of energy and are
useful for sprints. They are whitish in colour as they
do not require blood to function.
2. Slow twitch fibers – best for endurance work,
they can carry out tasks without getting tired. They
are found in core muscles. These fibres appear red
as they rely on a good supply of oxygenated blood
and contain stores of myoglobin.
• Different exercises will promote fast twitch fibres,
slow twitch fibres, or both. A sprinter will have
comparatively more fast twitch fibres, whereas a
long distance runner will have more slow twitch
fibres.
• Muscular endurance is one of two factors that contribute to overall
muscular health. Think of muscular endurance as a particular muscle
group's ability to continuously contract against a given resistance.
• Long-distance cyclists offer a clear example. To continuously pedal a
bike over a long distance, often up steep inclines, cyclists have to
develop fatigue-resistant muscles in their legs and glutes. These are
evidence of a high level of muscular endurance.
• Muscular endurance is the ability of a muscle to repeatedly exert force
against resistance. Performing multiple repetitions of an exercise is a
form of muscular endurance, as are running and swimming.
3. CARDIORESPIRATORY ENDURANCE
• Cardiorespiratory endurance indicates how
well our body can supply fuel during physical
activity via the body’s circulatory and
respiratory systems. Activities that help
improve cardiorespiratory endurance are those
that cause an elevated heart rate for a sustained
period.
These activities include:
• swimming
• brisk walking
• jogging
• cycling
• People who regularly take part in these activities are more likely to be
physically fit in terms of cardiorespiratory endurance. It is important to begin
these activities slowly and gradually increase the intensity.
• Exercising increases cardiorespiratory endurance in a number of ways. The
heart muscle is strengthened so that it is able to pump more blood per heartbeat.
• At the same time, additional small arteries are grown within muscle tissue so
that blood can be delivered to working muscles more effectively when needed.
• It refers to your body's ability to efficiently and effectively intake oxygen and
deliver it to your body's tissues by way of the heart, lungs, arteries, vessels, and
veins. By engaging in regular exercise that challenges your heart and lungs, you
can: Maintain or even improve the efficient delivery and uptake of oxygen to
your body's systems, Enhance cellular metabolism, Ease the physical challenges
of everyday life
• Cardio respiratory endurance measures how well
the body performs during long periods of
exercise. A person with high cardio respiratory
endurance can sustain high-intensity activities
over an extended period without getting tired.
• Measuring a person’s cardio respiratory
endurance involves examining how well their
body takes in and utilizes oxygen.
• When a person inhales, their lungs fill up with
air and some of the oxygen it contains passes
into the bloodstream. This oxygen-rich blood
then travels to the heart, which circulates it
around the body to the tissues and organs that
need it.
HOW DOES HEART HEALTH CHANGE
WITH EXERCISE ?
• The heart changes and improves its efficiency after persistent training.
However, more recent research shows that different types of activity change
the heart in subtly different ways.
• All types of exercise increase the heart’s overall size, but there are significant
differences between endurance athletes, like rowers, and strength athletes, like
football players. Endurance athletes’ hearts show expanded left and right
ventricles, whereas strength athletes show thickening of their heart wall,
particularly the left ventricle.
HOW DOES LUNG HEALTH
CHANGE WITH EXERCISE ?
• While the heart steadily strengthens over time, the respiratory system does not
adjust to the same degree. Lung function does not drastically change, but
oxygen that is taken in by the lungs is used more effectively.
• In general, exercise encourages the body to become more efficient at taking
on, distributing, and using oxygen. This improvement, over time, increases
endurance and overall health.
• The American College of Sports Medicine recommends aerobic exercise 3-5
times per week for 30-60 minutes, at an intensity that keeps the heart rate at
65-85 percent of the maximum heart rate.
4. FLEXIBILITY
• Flexibility is the range of movement across
a joint. Flexibility is important because it
improves the ability to link movements
together smoothly and can help prevent
injuries. Flexibility is specific to each joint
and depends on a number of variables,
including the tightness of ligaments and
tendons.
• Flexibility is increased by various activities,
all designed to stretch joints, ligaments, and
tendons.
• There are three types of exercise that are generally utilized to increase
flexibility:
1. Dynamic stretching – the ability to complete a full range of motion of a
particular joint. This type of flexibility is used in standard “warming up”
exercises as it helps ready the body for physical activity.
2. Static-active stretching – holding the body or part of the body in a stretched
position and maintaining that position for a period of time. One example of
static-active stretching is the splits.
3. Ballistic stretching – only to be used when the body is already warmed up
and limber from exercise, it involves stretching in various positions and
bouncing.
• There are a number of ways to improve flexibility. A daily stretching regimen
can be the simplest and most efficient way of achieving whole body flexibility.
• Flexibility refers to the range of motion you have around a given joint. Like
muscular strength and endurance, flexibility is joint-specific. For instance, you
may have very flexible shoulders, but tight and inflexible hamstrings or hips.
• Flexibility is important at any age. It plays a role in unhindered movement and
can affect your balance, coordination, and agility. Maintaining a full range of
motion through your major joints can reduce the likelihood of injury and
enhance athletic performance.
• Flexibility or limberness refers to the range of movement in a joint or series of
joints, and length in muscles that cross the joints to induce a bending movement
or motion. Flexibility varies between individuals, particularly in terms of
differences in muscle length of multi-joint muscles. Flexibility in some joints
can be increased to a certain degree by exercise, with stretching a common
exercise component to maintain or improve flexibility.
HOW TO INCREASE FLEXIBILITY ?
• There are simple ways you can work flexibility exercises into your day:
• Static stretching, where you hold a stretch for 10 to 30 seconds at a time
• Workouts that take you through dynamic stretching exercises, such as Barre, Yoga, Tai
Chi, or Pilates.
• Active stretching, such as lifting your leg up high and holding it there, uses the
contraction of the opposing muscle to relax the muscle being stretched.
• Passive stretching, also called relaxed stretching, where you assume a stretch position
and hold it with assistance of another part of your body, a partner, or apparatus, like a
strap.
• Isometric stretching, a type of static stretching, uses resistance to alternate between
relaxing and contracting the muscle.
5. BODY COMPOSITION
• Body composition measures the relative
amounts of muscle, bone, water, and fat.
• An individual can potentially maintain the
same weight but radically change the ratio of
each of the components that make up the
body.
• For instance, people with a high muscle (lean
mass) ratio weigh more than those with the
same height and waist circumference who
have less muscle. Muscle weighs more than
fat.
• Body composition, or your body's ratio of fat mass
to fat-free mass, is the final component of health-
related physical fitness. Because high levels of fat
mass are associated with negative health outcomes,
such as heart disease and type 2 diabetes, attaining
and maintaining a healthy body composition is a
goal of just about all regular exercise routines.
• Body composition is a method of breaking down
the body into its core components: fat, protein,
minerals, and body water. It describes your weight
more accurately and provides a better glimpse into
your overall health than traditional methods. Body
composition analysis can accurately show changes
in fat mass, muscle mass, and body fat percentage. 
• These measurements of body fat content were taken from high-level of
sportsmen and women of different disciplines:
• Basketball – men 9 percent and women 13 percent
• Cross-country skiing – men 5 percent and women 11 percent
• Golf – men 13 percent and women 16 percent
• Kayaking/Canoeing – men 13 percent and women 22 percent
• Swimming – men 12 percent and women 19 percent
• 100-, 200- and 400-meter racers – men 6.5 percent and women 14
percent
• Boxing – men 7 percent
• Wrestling – men 8 percent
HOW IS BODY COMPOSITION CALCULATED ?
• Calculating body composition accurately can be a painstaking task. There are a number
of accurate methods: First, weight is measured on standard scales. Next, volume is
measured by submerging the individual in water and measuring the displacement.
• The proportions of water, protein, and mineral in the body can be ascertained by
various chemical and radiometric tests. The densities of water, fat, protein, and mineral
are either measured or estimated.
• The numbers are then entered into the following equation:
• 1/Db = w/Dw + f/Df + p/Dp + m/Dm
Where, Db = overall body density, w = proportion of water, f = proportion of fat, p =
proportion of protein, m = proportion of mineral, Dw = density of water, Df = density of
fat, Dp = density of protein, Dm = density of mineral.
COMMON FITNESS MEASUREMENTS
Fitness can be measured in a variety of ways. Below are common tests used in
both clinical and athletic settings:
• Cooper Run - This test measures cardiorespiratory endurance. In 12 minutes,
run as far as possible. For most adults, running 2000 meters or more in this
time is considered a 'good' to 'very good' level of fitness.
• Push Up Test - This test measures muscular endurance. Men should perform
this test using 'military style' (knees straight) while women should use the 'bent
knee' position. Participants should perform as many pushups as possible while
keeping proper form until exhaustion. An adult male performing 25-30
repetitions and an adult female performing 20-25 repetitions are considered
'above average.
• Sit & Reach Test - This test measures flexibility. Place a ruler on a step and sit
with heels together and flat against the bottom step. Reach forward and
measure the distance in front of or past the heels. Men reaching 2.5-6 inches
past the heels or women reaching 4.5-7.5 inches past the heels are considered
to have 'good' flexibility.
• Bioelectrical Impedance - This test measures body composition. Using either
a hand-held or at-home scale, a slight electrical signal is sent through either the
hands or feet. Body fat percentage is estimated based on the speed in which the
signal passes through body tissues. According to the American Council on
Exercise (ACE) men with a body fat percentage of 14-17% and women with a
body fat percentage of 21-24% are considered to be in the 'fitness' category.
PRINCIPLES OF TRAINING
• Learning objectives- According to this the person should be able to
understand the basic principles of training. He/she should be clear about the
objectives and goals of the training and should be able to explain why the
following principles are being used in training.

• Specificity- Training must be relevant to the individual and their sport. This

can be achieved by tailoring training specifically for the sport or even the
position that the individual plays, the muscle groups that they use the most or
the dominant energy system of the athlete. For example, a 100 m sprinter is
likely to train very differently to a 10 km racer despite them both being track
athletes. The sprinter will focus on speed and power while the distance runner
will train for cardiovascular fitness and the ability to work at high intensity
aerobically.
• Progression- This principle means increasing the amount of time for training
gradually. The training should start slowly and gradually the person should
keep increasing the amount of exercise and keep overloading. The amount of
training or exercise should be increased steadily and only when the body has
already adopted to the previous training.

• Overload- In order to progress and improve our fitness, we have to put our

bodies under additional stress. Applying this training principles will cause
long-term adaptations, enabling our bodies to work more efficiently to cope
with this higher level of performance. Overloading can be achieved by
following the acronym FITT:
• Frequency: Increasing the number of times you train per week
• Intensity: Increasing the difficulty of the exercise you do. For example,
running at 12 km/h instead of 10 or increasing the weight you are squatting
with.
• Time: Increasing the length of time that you are training for each session. For
example, cycling for 45 minutes instead of 30.
• Type: Increase the difficulty of the training you are doing. For example
progress from walking to running.
• Reversibility- Systems reverse or de-adapt if training stops or is significantly
reduced or injury prevents training from taking place. It is essential to avoid
breaks in training and to maintain the motivation of the athlete. This principle is
known as reversibility.
• FITT (Frequency, intensity, time and type)-
• Frequency is increased by training a greater number of times each week. 
• Intensity is increased by lifting a greater resistance, such as with weight training,
or by training at a higher percentage of maximum heart rate (max HR). This can
be done either as continuous or interval training. 
• Time can be manipulated by training for longer, reducing recovery times or by
completing a greater number of sets or repetitions (also known as reps). 
• Type of training is manipulated by offering a variety of training types and
experiences to the athlete by combining training methods.
THANK YOU!