Vinod Kumar Baitha

Vinod.Baitha@pathways.in
 Fitness
The ability to carry out daily tasks with vigor and alertness, without
undue fatigue and with ample energy to enjoy leisure pursuits and to
meet unforeseen emergencies.” Presidents Council of Fitness and Sports, 1971

Basic Definition
 Physical Activity:
 “any bodily movement produced by skeletal muscles, which
results in energy expenditure.”
 Exercise:
 “Physical activity that is planned, structured, and repetitive, with
the purpose to improve or maintain physical fitness.”
 Components Of Fitness

Flexibility
Speed

Agility Strength
Power

Reaction Time

Balance

Muscular
Endurance Co-Ordination
Cardio-Vascular Endurance
 Components Of Fitness
•Cardio-VascularEndurance
•Muscular Endurance
•Muscular Strength
•Flexibility
Health Related Components
Of Fitness

 Cardio-Vascular Endurance
 Muscular Endurance
 Strength
 Flexibility
 Body fat %
 Sport Related Components
Of Fitness

 Agility
 Speed
 Reaction Time
 Balance (Static and Dynamic)
 Co-ordination
 Power
Health Related Components
Of Fitness

The Definitions
Cardio-Vascular Endurance
 The ability of the
heart and lungs to
provide energy for
the working
muscles over a
period of time.

 For example,
completing a long
distance race.
Muscular Endurance
 The ability of a
muscle or muscle
group to work
repeatedly over a
period of time.

 For example,
competing a rowing
race.
Strength
 The ability of a
muscle or muscle
group to apply a
force to overcome
a resistance. This
can be static or
dynamic.

 For example, lifting

a heavy weight.
Flexibility
 The range of
movement around a
joint.

 For example, doing

the splits in
gymnastics.
Body Type
 There are 3 body types:
endomorph (prop),
mesomorph (swimmer)
and ectomorph (high
jumper). Body type is
made up of body size
and composition.

 For example, jockeys

and darts players can
have very different
body types and both be
successful.
Sport Related Components
Of Fitness

The Definitions
Agility

 The ability to
change direction at
pace.

 For example,
goalkeeper diving
to save a shot.
Speed

 The ability to
perform a
movement quickly.

 For example, 100m

sprint.
Reaction Time

 The ability to
respond quickly to
stimuli.

 For example,
reacting to the gun
at the start of a
race.
Static Balance

 The ability to
maintain equilibrium
while still.

 For example, a
handstand in
gymnastics.
Dynamic Balance

 The ability to
maintain equilibrium
while moving.

 For example,
dribbling a football
at speed.
Co-ordination

 The ability to use

senses and body
parts to perform
motor skills
fluently and
accurately.

 For example,
catching the ball in
a lineout.
Power

 Speed times
strength.

 For example,
hitting an ice
hockey puck.
 Specific Health Benefits of
 Reduce
Exercise
– Heart Disease
– Reduce Stroke
– High Blood Pressure
– Non-insulin Dependent
Diabetes
– Risk of Premature Death
– High Cholesterol
 Specific Health Benefits of
 Reduce
Exercise
– The risk of developing
diabetes
– Osteoporosis
– Back Pain
– Obesity
– Psychological Effects
(stress)
Part 3: Lifestyle Changes to
Increase Physical Activity
What are Some Tips for Being More
Active?
• There are 1440 minutes in every day…
Schedule 30 of them for physical activity.

* Take the stairs instead of the elevator

* Park your car farther away from your destination
* Exercise while watching T.V. (Move during
commercial break.)