Chapter Two

HEALTH AND PHYSICAL FITNESS

 Introduction
• Health has been defined by the World Health
Organization as a state of complete physical,
mental and social well-being, and not merely the
absence of disease or infirmity.
• Physical fitness is defined as a set of qualities
that people have or achieve that relates to the
ability to perform physical activity of some sort
that stimulates various systems of the body and
maintains a certain condition within the body.
 Cont’d
• Physical fitness components are classified into health-
related physical fitness and skill-related physical
fitness.
• Physical fitness is made up of 11 parts - 5 of them
health related and 6 skill related.
• All of the parts are important to good performance in
physical activity, including sports.
• But the 5 are referred to as contributing to health-
related physical fitness because scientists in kinesiology
have shown that they can reduce your risk of chronic
disease and promote good health and wellness.
 PHYSICAL FITNESS
HEALTH SKILL
RELATED RELATED

body composition, agility,

cardiorespiratory balance,
fitness, coordination,
flexibility, power,
muscular fitness reaction time or
accuracy and
Strength Endurance speed.
 Cardiovascular system responses to
exercise
• All types of human movement require an
expenditure of energy above resting values.
Much of this energy comes from the use of
oxygen. To supply the working muscles with the
needed oxygen, the cardiovascular and
respiratory systems work together.
• Aerobic exercise means working with oxygen
which requires more energy.
• Therefore, our body needs more oxygen. How
much oxygen is needed depends primarily on the
intensity of the activity and its duration length.
 Measuring Cardiovascular
• Radial pulse (Manual)
• Carotid pulse (Manual)
• Heart rate monitors technology
Heart rate monitors work by using electrocardiogram
(EKG) techniques that use, for instance, electrodes
attached to a chest strap, which transmit the heart rate to
a wrist receiver via telemetry (or, remote transmission of
data). •
During an EKG, electrical activity of the heart is measured
over a period of time with skin electrodes and recorded
to a device for later analysis.
Muscular system responses to exercise
• When the muscles start to work, they need
more oxygen. So the respiratory system
responds by getting more oxygen into the
lungs.
• The blood carries greater amounts of oxygen
and the heart responds to pump more
oxygenated blood around the body. After
exercising, the muscles need to rest, adapt
and recover.
 Hypokinetic diseases and exercise
• Hypokinetic disease also known as non-
communicable disease, tend to be of long
duration and are the result of a combination
of genetic, physiological, environmental and
behavioral factors.
• A hypokinetic disease is a disease that is
happened with inadequate exercise and
unhealthy diet.
 Cont’d
• Types of hypokinetic are:
cardiovascular disease
cancer
chronic respiratory disease
type-2 diabetes
chronic neurologic disorders
arthritis/musculoskeletal diseases and
unintentional injuries.
 Cont’d
• Physical activity is described as body movement that
makes your muscles work and requires your body to burn
calories that expends energy and raises the heart rate.
• Exercise delivers oxygen and nutrients to your tissues and
helps your cardiovascular system work more efficiently. And
when your heart and lung healthy improved, you have
more energy to tackle daily tasks.
• Regular exercise makes the heart stronger and the lungs
fitter, enabling the cardiovascular system to deliver more
oxygen to the body with every heartbeat and the
pulmonary system to increase the maximum amount of
oxygen that the lungs can take in.
 Cont’d
• Nutrition and exercise represent modifiable
factors with a major impact on energy balance.
Diet, obesity, and physical activity all have
important impacts on health.
• If you consume high amounts of energy,
particularly found in high fat and high sugar
foods, and do not use all of the energy through
physical activity, much of the extra energy will
be stored in the body as fat that leads health
problems.
 Discussion point

• How to estimate your daily calorie needs to

balance the energy intake and expenditure?
 Cont’d
• Type -2 diabetes (90%–95% of cases) results from a
progressive loss of insulin secretion, usually also with
insulin resistance.
• Exercise improves blood glucose control in type-2 diabetes.
• Exercise improves blood glucose control in type-2 diabetes.
• Regular exercise may prevent or delay type-2 diabetes
development.
• People with type-2 diabetes should perform aerobic
exercise regularly.
• Activities such as walking, cycling, jogging, and swimming
rely primarily on aerobic energy-producing systems.
 Cont’d
• Adults with type 2 diabetes should engage in
2-3 sessions/week of resistance exercise on
nonconsecutive days Resistance (strength)
training includes exercises with free weights,
weight machines, body weight, or elastic
resistance bands.
 Physical exercise interventions and its
benefits
• Physical exercise is a subset of physical activity,
which is planned, structured, and repetitive
aimed to improve or maintaining fitness or
health.
• physical activity According to American College
of Sport Medicine (2009) physical activity is a
universal concept and defined as bodily
movement produced by the contraction of
skeletal muscles that substantially increases the
amount of energy you expend
 Cont’d
• Physical activity is an organized activity and is further divided
into different categories according to the purpose.
• Primarily physical activity is aimed at physical and health
capacity improvement. According to the World Health
Organization (WHO) , the first indicator of health is physical
activity at the community level. The risk of many chronic
diseases such as cancer, cardiovascular condition, and type 2
diabetes are reduced through regular physical activity and
balanced diet.
• The sedentary lifestyle is the leading cause of the increased
mortality rate globally.
 Principles of physical fitness training
• The human body is very adaptable to the incoming
activity as stress.
• The body response to exercise is two types.
1. The immediate response (acute response) while the
person start the exercise the body system mechanism
tries to overcome the challenges by increasing heart rate,
inhalation and exhalation and increasing blood circulation
toward active part of the muscle.
2. Chronic adaptation of exercise. For chronic adaptation
of exercise to be effective it needs planning and
repetition of activity in structured way.
 Cont’d
• Here you are familiarizing with some basic
principles of training principle.
Principle of specificity,
 >> progressive
 >> Overload
 >> FITT principle
 >> reversibility and
 >> individual differences.
 The principle of specificity
• Every activity requires a specific mix of fitness
components. And the training you undertake
needs to reflect the contribution made by
each component.
• To develop a particular fitness component,
you must perform exercises that are designed
specifically for that component.
 The principle of overload
• “NO PAIN, NO GAIN”
• The whole point of training is to improve your level of
fitness. But you improve your level of fitness only if you
overload your body.
• In other words, you make your body work harder than
normal by increasing the amount of work it has to
perform.
• The body will then gradually adapt to the new level of work
and your level of fitness will improve.
• The amount of exercise needed depends on the individual’s
current level of fitness, the person’s genetically determined
capacity to adapt to training, his or her fitness goals, and
the component being developed.
 The principle of reversibility
• “USE IT OR LOSE IT”
• Fitness cannot be stored for future use and
your level of fitness is constantly changing.
• Any adaptations that take place as a
consequence of training will be reversed
when you stop training; this is sometimes
referred to as detraining.
The principle of individual differences
• The principle of individual difference is a
principle that states that, because everyone is
unique, each person experiences a different
response to an exercise program.
• Some of these differences may be related to
body size and shape, genetics, past
experience, twitch fiber, chronic conditions,
injuries and gender. For example, some people
need longer recovery time than others.
 FITT Principle
• FITT is an abbreviation and principle of training (F stands for frequency, I
stand for intensity, T stand for time (duration) and T stand for type of
activity).
• Frequency is how often the exercise program performs per week for
benefits are achieved when you engage in exercise three to five times per
week.
• Intensity refers to how hard the exercise program of your target heart rate
(THR) zone is. In general, it is exercising at a level where the heart is
beating between 50% and 85% of a person’s maximum heart rate (220
minus age). Exercise designed to improve cardiovascular fitness works to
improve the heart’s ability to pump blood and the muscle’s ability to pull
oxygen from the blood.
• Time (duration) is how long the exercise program in your target heart rate
zone is.
• Type of exercise is the types of activities that provide the greatest
improvements in cardiovascular fitness.
 Types of muscle contraction
There are two types of muscle contraction.
• Based on the functions that the muscle is
performing they are named as concentric and
eccentric contraction.
 Types of muscle contraction
• Concentric contraction is the most common form
of muscular contraction. It occurs when a muscle
is as a prime mover and shortening under tension
and creating movement around a joint.

• Eccentric contraction is the opposite of

concentric action. In eccentric contraction the
muscle acts as antagonist lengthens under
tension.
 Muscular strength and endurance
training.
• Isotonic type of program(dynamic mov’t.):
“the same tension” there is concentric and
eccentric contraction which generally involves
the full range of motion. And also there is
shortening and lengthening of muscle.
 Isometric type of program(static
mov’t)
• Isometric contraction is the muscle increases in
tension but there is no change in its length and
therefore no movement. “the same length”
• This type of contraction occurs when a muscle is
acting as a fixator or when it is working against a
resistance that cannot overcome. The
development of strength and endurance is
specific to the joint angle at which the muscle
group is trained.
 Isokinetic type of program
• This type of contraction is a type of muscle
contraction where the muscle shortens and
increases in tension while working at a
constant speed against a variable resistance.
• “the same speed”
• The muscle works throughout the full range of
movement but this can be achieved only by
using isokinetic weight training program.
Training for strength versus endurance
• Muscular strength and muscular endurance are
different but related components of muscle
fitness.
• Muscular strength is the maximum amount of
force a muscle can produce in a single effort. The
way of assessment is measuring the maximum
amount of weight an individual lift once.
• Muscular endurance is the ability of a muscle to
apply a submaximal force continuously for long
period of time without fatigue.
 Weight training
• Weight training program specifically is designed
to improve strength and program designed to
improve muscular endurance differ mainly in the
number of repetition and the amount of
resistance.
I. Weight training program using low repetitions
and high resistance results in the greatest
strength gains,
II. where as a weight training program using high
repetitions and low resistance results in the
greatest improvement in muscular endurance.
 Exercise which develops flexibility
• Flexibility is improved by stretching, moving a
joints extend beyond its point of resistance.
• Flexibility is restricted by the joint itself and
the muscles, ligaments and tendons acting on
it.
 Types of stretching exercise
• Dynamic stretches is an individual muscles and joints
manage the activity with a great range of motion.
Stretching exercise engagements in continuous work
out provide readiness for main part of the activities.
This enhances performance and decreases injury risk
by improving blood flow to the muscles.
• Static stretching is achieved when you are actively
moving into a position that takes the joints beyond its
point of resistance, lengthening the soft tissue around
your joint. Static stretches are those in which you
stand, sit or lie still and hold a single position for
period of time a minimum of ten seconds.
 Cont’d
• Dynamic stretching
– Walking high knees
– Walking straight leg kicks
• Static stretch
– Walking lunge
– Walking side lunge
– Side bends
– Triceps stretching
– Quadriceps stretching
– Lumbar extensor stretching