KEY CONCEPTS OF

FITNESS
CHP # 3
FITNESS
• Pertains two components
1. MENTAL HEALTH
2. PHYSICAL HEALTH

• Overall fitness involves commitment,

motivation and responsibility for one’s
physical and mental well-being
 MENTAL HEALTH

• Far more than the absence of

mental illness
• It involves
i. Individual’s self perception
ii. A realistic perception of
others
iii. And having the ability to meet
the demands of daily living
• MENTAL FITNESS:
 State of mind involving
 enjoyment of one’s social
and physical environment,
 belief in one’s creativity
and imaginations,
 and using one’s mental
abilities to the fullest
extent by taking risk,
 asking questions, accepting
alternative point of view,
 and having an openness to
continual growth and
change
• Maintaining mental fitness requires
1. Paying attention to ones lifestyle, by
balancing work and leisure
2. Maintaining social contacts
3. Reviewing one’s aims and goals and
planning to meet these goals
4. Awareness of mind-body interaction and
need to get adequate diet, sleep, and
exercise
5. Finally mental fitness relies on problem
solving abilities, using personal and
other resources judiciously, and taking
the needed steps to resolve these
problems.
• An individual mental health is jeopardized
by chronic stress, when theses problems
are mishandled.
 Physical Fitness
• Fitness is a general term used to describe the
ability to perform physical work. Performing
physical work requires cardiorespiratory
functioning, muscular strength and endurance, and
musculoskeletal flexibility.

• Optimum body composition is also included when

describing fitness.

• To become physically fit, individuals must

participate regularly in some form of physical
activity that uses large muscle groups and
challenges the cardiorespiratory system.
 Physical Fitness
• Individuals of all ages can improve their general fitness
status by participating in activities that include walking,
biking, running, swimming, stair climbing, cross-country
skiing, and/or training with weights.

• Fitness levels can be described on a continuum from poor to

superior based on energy expenditure during a bout of
physical work.
• These ratings are often based on direct or indirect
measurement of the body’s maximum oxygen consumption
(VO2 max).

• Oxygen consumption is influenced by age, gender, heredity,

inactivity, and disease.
 PHYSICAL FITNESS
PHYSICAL FITNESS enables the
individual to withstand
physiological stressors and
extreme demands on body.
• Individual with pre existing
levels of fitness are less
vulnerable to illness and
recover from injury and
disease more readily than
individuals who are
hypokinetic ( physically
inactive or sedentary)
• PHYSICAL FITNESS include
1. Metabolic fitness
2. Physiological fitness/ Health related fitness
3. Motor fitness/ Skilled related fitness
 METABOLIC FITNESS
• Reflects the health status of physiological system at rest,
such as blood lipid profile, blood sugar, resting B.P, insulin
levels.
• Metabolic fitness shows positive responses to moderate
physical activity& reduce risk of chronic diseases such as
DM or heart diseases.
• Physical inactivity is a major lifestyle risk factor related to
metabolic fitness of muscles as:
• Metabolic fitness of muscle= ratio b/w mitochondrial
capacity of substrate utilization & max. oxygen uptake of
muscle.
 Measures of metabolic fitness
1::::::lipid profile
• Common measure of metabolic fitness, Include
• Total cholesterol, HDL cholesterol( good
cholesterol increase with exercise), LDL
cholesterol( damaging cholesterol ),
Triglycerides
• These lab values are often used to determine
risk for coronary heart disease or stroke
treated with target values according to risk
factors as: Target LOW Density lipoprotein
LEVELS
• LDL<100mg/dl if you have heart disease
• LDL<130mg/dl if you have two or more risk
factors
• LDL <160mg/dl if you have zero or one risk
factors.
Still their role in heart disease not
clear as it appears that TAGs level
increase or HDL level decrease or
both at same time may result heart
disease or DM .

The complex interaction of these

three types of lipid is altered when
a person has hypercholesterolemia

Hereditary hyperlipidemias
(genetic causes of abnormal
cholesterol and triglycerides)
difficult to treat
• Hypercholesterolimia are associated
with diabetes, overly fatty diet with an
inactive lifestyle & obesity. While
individual lipid values are important to
note, the two most imp. Values are
1: cholesterol/HDL ratio:
• Dividing the total cholesterol by the HDL
value and multiplying by 100
• HDL ratio should be > 25 & preferable in
30s
• HDL ratio < 15 heart attack is likely
• HDL ratio >40 diminished risk of heart
attack
2: Triglyceride/HDL ratio :
• Should be below 2.0
 BLOOD INSULIN:
• Insulin Is a peptide hormone produced by
beta cells of the pancreatic islets.
• It regulates the metabolism of carbohydrates,
fats and protein by promoting the absorption
of, especially, glucose from the blood into fat,
liver and skeletal muscle cells.
• In these tissues the absorbed glucose is
converted into either glycogen via
glycogenesis or fats (triglycerides) via
lipogenesis, or, in the case of the liver, into
both.
• Glucose production (and excretion into the
blood) by the liver is strongly inhibited by high
concentrations of insulin in the blood.
 BLOOD INSULIN:
• Circulating insulin also affects the
synthesis of proteins in a wide variety
of tissues.
• It is therefore an anabolic hormone,
promoting the conversion of small
molecules in the blood into large
molecules inside the cells.
• Low insulin levels in the blood have
the opposite effect by promoting
widespread catabolism.
• Normal values: 5-20
microunits/mililiters(µU/mL) fasting.
• Lower value= DM, Higher values
suggest obesity, or other insulin
related disease process.
• GLUCOSE TESTS
• Oral glucose tolerance
test
• Fasting plasma glucose
• Random
• Normal values in healthy
individual rarely above
than 140 mg/dl (ADA)
• & fasting <126mg/dl
Plasma
glucose Normal Prediabetes Diabetes
test
Random N/A
Below 200 mg/dl 200 mg/dl or
more

Fasting
Below 108 mg/dl 108 to 125 126 mg/dl or
mg/dl more

2 hour
post- Below 140 mg/dl 140 to 199 200 mg/dl or
prandial mg/dl more
 PULSE RATE
• Normal range 60-100 pulse/mint.
Indirect indication of hearts
activity , as well status of blood
flow through peripheral arteries,
• Regular rhythm Count for 30sec
multiplied 2 for 1mint.
• Factors: affecting the pulse rate:
age activity, increased
temperature, medication, gender,
stress or body build.
• Pedal pulses
• Bruit pulse : high pitch voice___
suggest aneurysm, av fistula,
stenosis
 Blood pressure (BP)
• pressure of circulating blood on the walls
of blood vessels. When used without
further specification, "blood pressure"
usually refers to the pressure in large
arteries of systemic circulation. Blood
pressure is usually expressed in terms of
the systolic (maximum during one heart
beat) pressure over diastolic (minimum in
between two heart beats) pressure and is
measured in millimeters of mercury (mmHg
).
• It is one of the vital signs, along with
respiratory rate, heart rate,
oxygen saturation, and body temperature.
 hypertension
• Arterial hypertension can be an indicator of
other problems and may have long-term
adverse effects. Sometimes it can be an
acute problem, for example
hypertensive emergency.
• Levels of arterial pressure put mechanical
stress on the arterial walls.
• Higher pressures increase heart workload
and progression of unhealthy tissue growth
(atheroma) that develops within the walls of
arteries.
• The higher the pressure, the more stress
that is present and the more atheroma tend
to progress and the heart muscle tends to
thicken, enlarge and become weaker over
time.
• Persistent hypertension
is one of the risk
factors for strokes,
heart attacks,
heart failure and
arterial aneurysms, and
is the leading cause of
chronic kidney failure.
• Even moderate
elevation of arterial
pressure leads to
shortened
life expectancy.
 Hypotension:
• Blood pressure that is too low is
known as hypotension.
Hypotension is a medical concern if
it causes signs or symptoms, such
as dizziness, fainting, or in extreme
cases, shock.
• When arterial pressure and blood
flow decrease beyond a certain
point, the perfusion of the brain
becomes critically decreased (i.e.,
the blood supply is not sufficient),
causing lightheadedness, dizziness,
weakness or fainting.
orthostatic hypotension
• Sometimes the arterial
pressure drops significantly
when a patient stands up
from sitting. This is known
as orthostatic hypotension
(postural hypotension);
gravity reduces the rate of
blood return from the
body veins below the heart
back to the heart, thus
reducing stroke volume
and cardiac output.
• BLOOD PRESSURE
• Normal: 120/80
• Systolic. 120-130
• Diastolic. 70-80
• Krotokoff sounds
• I _______ sharp thud (first heard at the systolic pressure)
• II _______ loud blowing sound ( between the systolic and
diastolic pressures)
• III _______ soft thud (pressures within 10 mm Hg above the
diastolic blood pressure)
• IV _______ soft blowing sound
•
PHYSIOLOGICAL FITNESS/
HEALTH RELATED FITNESS
• Cardiorespiratory fitness/endurance
• Muscular endurance
• Flexibility
• Posture
• Body composition
• CARDIORESPIRATORY FITNESS
• The individual aerobic capacity to perform
large muscle, whole body physical activity of
moderate to high intensity over extended
periods
• Important for prevention of heart disease,
stroke diabetes. Etc.
• Measurement of cardiorespiratory fitness;
• vo2 max:
• The volume (V) of oxygen(O2) used when a
person reaches his or her max ability to
supply oxygen to muscle tissue during
exercise
• Vo2 resting:
• Resting value of oxygen
usage
• MET
• 3.5 milligrams(mg) of oxygen
consumed per minute per
kilograms(Kg) of body
weight
• Respiratory reserve
• Difference between VO2
max and VO2 resting
• VO2 max _ VO2 resting
• Speed at which the heart rate returns
to pre exercise levels after
performing extended
exercise( another way to assess
cardiorespiratory fitness)
• Max heart rate:
• 220 minus the individual’s age (HR
max)
• RESTING HEART RATE: is the lowest
heart rate, measured at rest
MUSCULAR ENDURANCE
“Is the ability to perform gross motor activity of
moderate to high intensity over a long period.”
Muscle strengthAbility of muscle to produce force
at high intensities over short periods of time
Both are determinant of good health and
physically active life
Isometric contractions
Isotonic contractions
How to measure?????
1. MMT
2. Hand held dynamometry
3. 1RM
4:YMCA bench press
test
Male lift 80 pounds
barbell and female
lift 35 pounds barbell
5:The push ups test
• Sarcopenia: age
related loss of muscle
mass,
• Prevented by regular
exercise
FLEXIBILITY
“Is the ability to move muscles and
joint through their full range of
motion”
> Functional reach test
>Sit and reach test
Spinal flexibility is contributed
to functional reach, Balance
control, Range of motion
End feels
POSTURE
“Maintenance of correct alignment of body parts”
Good posture
Poor posture
Lordosis …….. Sway back
Kyphosis ………Huntch back
Scoliosis……….. Lateral curvature deviation
BODY COMPOSITION
Body Mass Index
BMI= M/H.H
M= body mass in kilogram
H=height in meters
Body mass index scoring
<18.5 Underweight
18.5 to 24.9 Normal
25.0 to 29.0 Overweight
30.0 to 39.9 Obese
> 40 Extremely obese
Women typically have more body fat
than men
 SKILLED RELATED AND MOTOR FITNESS
POSTURE BALANCE
Equilibrium:
body ability to maintain an intended position,
is static balance,
The body ability to progress through various
movements without losing postural control
dynamic balance
Tests
One leg stance test
Rhomberg test
Functional reach test
Timed up and go test
COORDINATION
Coordination is harmonious movement,
reflecting the coordination of muscle
contractions and their timing for desired
movement
Test
finger to nose test
Lower extremity coordination test
REACTION TIME
Amount of time needed to produce movement
in response to stimulus
• POWER
• SPEED
• AGILITY
• is the ability to move in a quick
and easy fashion or the ability
to perform a series of explosive
power movement in rapid
succession in opposing
direction.