CHAPTER ONE

CHAPTER OBJECTIVE
 At the end of this course the students will be able to;
 Define Physical activity, Exercise, sport and
Physical fitness

 Differentiate the concept of Physical activity,

Exercise, and Fitness

 Different components of physical fitness.

 Understand the general principles of sport training .

Sport
 It is an organized, competitive form of play.

 It is governed by a set of rules or customs

 Is an organized, competitive, entertaining, and skillful physical

activity requiring commitment, strategy, and fair play, in which

a winner can be defined by objective means.

 Physical activity that involves competition, scorekeeping, rules,

and an outcome that cannot be predetermined.

 There are two categories of sports: individual and team.
What is physical Fitness?
 Fitness means being fit.

What does it mean to be fit?

 Having energy for the whole day

 Being able to deal with stress

 Having self-confidence

 Maintaining healthy weight

• It is an ability to meet the ordinary, as well as unusual demands

of daily life safely and effectively without being overly fatigued.

 Cont…

 Physical fitness is associated with a person’s ability to

work effectively, enjoy leisure time, be healthy, resist

hypo-kinetic diseases, and meet emergency situations.
Cont…
 Physical fitness is not a static factor and it varies from

individual to individual and in the same person from time to

time depending on factors.
 The totally fit person has a healthy and happy outlook towards

life.

 It is a state of being that consists of at least five health-related

and six skill-related physical fitness components, each of which

contributes to total quality of life.
Physical fitness can be divided into two
areas:

• Health related physical fitness and

• Skill related physical fitness

Health related components of
fitness:
Health related physical fitness is defined as activity aimed to
improve the overall health and well being.

 five components of health-related physical fitness

 cardio-respiratory endurance,

 muscular strength

 muscular endurance,

 flexibility, and

 body composition.
 Cont.…

• Each health–related fitness characteristic has a

direct relationship to good health and reduced
risk for hypokinetic disease.
Skill related physical fitness
 They are types of activities dedicated to improving

physical skills.

 They are categorized as speed, agility, coordination,

balance, power, and reaction time.

 skill-related components of physical fitness are

associated more with performance than with good
health.
Cont…

Generally:_
Physical fitness is a combination of several

aspects rather than a single characteristic.

A fit person possesses at least adequate levels

of each of the health-related, skill-related, and

metabolic fitness components.
Physical activity
 Is defined as any bodily movement that requires

the use of muscle contractions, expends energy,

and produces progressive health benefits.

 Is most general term . It includes any activity

involves the movement and require more

energy than is needed at rest.
Cont…
Physical activity includes:-
 House work

 Walking and climbing upstairs

 Exercise

 Sports with playing activities

 Hill walking, jogging, running, dancing , swimming ,

gymnastics activities , All games and all sports etc.

Cont…
 Physical activity encompasses all activities, at any intensity,
performed during any time of day or night.
 It includes exercise and incidental activity integrated into daily
activity.
 This integrated activity may not be planned, structured,
repetitive or purposeful for the improvement of fitness.
 Based on predominant physiologic effect, physical activity can
be categorized in to:-
• Aerobic physical activity and

• Anaerobic physical activity.

Aerobic physical activity
 Continuous movement that uses big muscle groups and

 is performed at an intensity that causes your heart,

lungs, and vascular system to work harder than at

rest.

 Includes forms of activity that are intense enough and

 Performed long enough to maintain or improve an

individual’s cardio-respiratory fitness.

Cont…

 It uses oxygen to produce most of the body’s energy

needs and Greater movement of air through the lungs.

 Increased movement of oxygen from the lungs into the

blood stream.

 Aerobic exercise conditions and strengthens our heart,

respiratory system, muscles, and immune system

Types of Aerobic Exercise
 Walking

 Jogging/running

 Bicycling

 Swimming

 Basketball

 Soccer

 Jumping Rope

 Treadmill machine
Anaerobic exercise
 Is an intense physical activity that lasts only a few

seconds to a few minutes.

 Intense physical activity that is short in duration and

requires a breakdown of energy sources in the absence

of sufficient oxygen.

 It will increase your tolerance to lactic acid and allow

you maintain a high work rate for longer.

Cont…
 Most anaerobic exercises are designed to improve and

develop specific skills such as agility, flexibility or

strength and speed.
Types of anaerobic exercise
 Sprinting and

 power lifting
 Physical exercise
 The term "exercise" has been used interchangeably

with "physical activity",

 Exercise, is not synonymous(the same) with physical

activity: it is a subcategory of physical activity.

 Is activity requiring physical effort, carried out

especially to sustain or improve health and fitness.

Cont…
 Physical Exercise is physical activity that is planned,

structured, repetitive, and purposive in the sense that

improvement or maintenance of one or more components of
physical fitness is an objective.

 Is any bodily activity that enhances or maintains

physical fitness and overall health and wellness.

Cont…
 Exercise provides health benefits that last a lifetime.
 Regular physical activity will impact every aspect of
your health.
What is the Differences between
physical fitness, Exercise and
physical activity???
 Why do people get involved in physical
activity?
People get involved in exercise for a number of reasons:
 To improve their health and physical condition
 To achieve a sporting ambition, to relive the tension and
stress of daily life, to loose weight
 It makes them feel good.
 Participating in sport encourages co-operation in team
sports
 Develops the element of competitiveness
 Provides a physical challenge and the opportunity to
meet new people and make new friends.
 General Principles of Fitness
Training
 Improving performance is not just about training more
competitors need to follow a carefully planned training
programme.
 There are a number of principles that performers and
coaches must follow if they are to fulfil their potential.
 Training to improve an athlete's performance obeys the
principles of training: specificity, progression,
individual difference, overload, recovery,
adaptation and reversibility.
 Principle of Individual Differences
 “No two persons are exactly the same”

 Refers that people vary in terms of their

 Initial fitness levels

 The body’s ability to respond to exercise training

 Motivation and

 Goals for a fitness program .

 All training programmes must consider the individual

needs of the performer.

Cont..
 Before designing a training programme, you need to

ask the following questions about the individual:

1. What is their initial level of fitness?

2. How old are they?

3. Are they male or female?

4. Why do they want to train?

[Link] is their aim or motivation?

 Principle of Specificity
 You must do specific types of activity to improve specific
parts of the body in specific ways.
 Different events can require very different forms of
training.
NOTE:- You need to train specifically to develop the
right…
 Muscles
 Type of fitness
 Skills
 Principle of overload
 States that do greater than normal stress or load

 Improvements can be achieved by working at or

beyond the active end position.

 A muscle will only strengthen when forced to operate

beyond its customary intensity.

 If a physical fitness programme is to be effective, it
must place increased and specific demands on the body.
Cont…
 If training levels remain the same, then the programme

will only be maintaining the participants level of

fitness, not improving it.
 There are four ways to achieve overload in an exercise

programme. They can easily be remembered using the

mnemonic, FITT.
 Frequency, Intensity, Time/ duration /, Type of Exercise
 Frequency- how often you train
 Frequency relates to how often exercises are

performed over a period of time.

 Frequency refers to the number of exercise

sessions a person performs per week.

 How often your exercise depends on your goal.
Cont…
 The National Institute for Health and Clinical
Excellence suggests that to maintain health, you
should do 30 minutes of moderate exercise 3 times a
week.

 On the other hand, a seasoned veteran may find that 2–

3 days is not enough to adequately stress the system.

 Intensity: How hard
 Intensity refers to how hard you work during your training

sessions.
 Intensity of exercise depends on the component to be developed

and the type exercise to be improved.

 For example, for health related fitness components, we select

moderate intensity and for high level performance/skill related

high intensity.
 A good way to measure intensity is to monitor a performer’s heart

rate. The harder you work, the faster your heart beats.
 Time:-Sets and Repetitions
 Intensity will affect the time (or duration) of each training session.

 The length of session required to achieve improvements depends

on how hard a performer is training.

 As you increase the intensity of exercise the duration must be

short.
 Therefore, intensity and duration are inversely proportional

 To achieve improvements in aerobic fitness, you should aim to

spend at least 20 minutes per session in the target zone.

 Type:_ Choosing Appropriate Exercises

the type of exercise performed should reflect a person’s goals.

Overload can be achieved by changing the type of exercise – for

example, you could lift the same weight but in a different way and
using different muscles.
 Principle of Progression
 Progression means gradually increasing the amount of
exercise you do.
 The overload must continue after the body adapts to the

previous stress.
 If a coach increases the training too quickly, the body

will not have time to adapt and this may result in injury.
 Slow and steady progress is the best way forward.
 Cont…
 Gradually increasing the frequency, intensity and
duration of fitness sessions is an important factor in
developing an effective training programme.

 In terms of type of training, progression should be based

on the principle of moving from easy activities to

difficult ones.
 Principle of Reversibility
 Unfortunately, most of the adaptations which result

from training are reversible.

 This simply means that unless you keep training, any

fitness gains will be lost.

 Fitness will be lost if the training load is reduced

(meaning overload is not achieved) or if a performer

stops training, for example, if they are injured.
Cont..
 Endurance can be lost in a third of the time it took to
achieve!
 Strength declines more slowly, but lack of exercise
will still cause muscles to wither (atrophy).
 Principle of Rest, Recovery, and
Periodization
Recovery-
The body cannot repair itself without rest and time to

recover
Principle clearly states that adequate rest is needed to

maximize improvements in fitness.

States that the body’s energy systems and muscles need

adequate time to recover and to adapt, between exercise

sessions.
Periodization
 Is a division of a training program into smaller

phases

 The principle of periodization suggests that training

plans incorporate phases of stress followed by phases

of rest.
 Training phases can be organized on a daily, weekly,

monthly, and annual cycles

Periodization & types of training
plans
Macro cycles- annual plan
 A yearly programme with the aim of peaking for a

specific event. Ex. 1 year

Meso cycles(2-6 weeks)

Micro cycles(1 week)

 Cont..
 Rest is required in order for the body to recover from
the training
 Without proper rest and recovery time, performers can
become too tired to train effectively and become stressed
and irritable.
 Without periodization, the stress from exercise would
continue indefinitely eventually leading to fatigue,
possible injury, and even a condition known as
overtraining syndrome.
 Even worse, overtraining can lead to injury.
 Symptoms of Overtraining
 Weight loss , Loss of motivation
 Inability to concentrate or focus
 Feelings of depression
 Lack of enjoyment in activities normally considered
enjoyable
 Sleep disturbances
 Change in appetite
 Instead, weeks, months, and sometimes even years are
required to overcome the symptoms of overtraining
syndrome.
 Discussion Questions

 What is physical exercise, activity, sport and physical

fitness?

 List the health & skill related components of fitness?

 List and discuss the principles of training?

 What is the importance of moderation and rest?

Thank you!!!