HEALTH PHYSICAL FITNESS AND AEROBICS

1. HEALTH PHYSICAL FITNESS AND AEROBICS B.P.ED. IV YEAR PRESENTED BY:- Lalit Mohan Tiwari Assistant Professor Department of Physical Education Post Graduate Government College Sec-11, Chandigarh

2. Physical fitness • It is the ability of an individual to carry out daily task with vigor and alertness without getting undue fatigue and ample energy to meet emergency situation. • These days, physical fitness is considered a measure of the body’s ability to function efficiently and effectively in work and leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations. • The ability to carry out daily tasks with alertness and vigor, without undue fatigue, and with enough energy reserve to meet emergencies or to enjoy leisure time

3. Physical fitness comprises two related concepts: general fitness (a state of health and well-being) and specific fitness (a task-oriented definition based on the ability to perform specific aspects of sports or occupations). Physical fitness is generally achieved through exercise.

4. Components Of Fitness

5. Specific fitness or Skill Related Fitness • Specific or task-oriented fitness is a person's ability to perform in a specific activity with a reasonable efficiency: for example, sports or military service. Specific training prepares athletes to perform well in their sports. • Examples are: • 400m sprint - in a sprint the athlete must be trained to work anaerobically throughout the race. • Marathon - in this case the athlete must be trained to work aerobically and their endurance must be built-up to a maximum.

6. Health related fitness • Health related fitness is what everyone should have whether they play a sport or not. • Health-related physical fitness is defined as fitness related to some aspect of health. This type of physical fitness is primarily influenced by an individual’s exercise habits • Keeping the body fit for health incorporates the following components:-

7. Components of Health related fitness • Cardiovascular fitness Requires the heart and blood vessels to supply the working muscles with oxygen for long periods of time. • Strength Is normally measured by the amount of weight the muscles can lift, or applying a force against a resistance.

8. Flexibility Is an important part of fitness that we need to keep into our old age. Babies have a natural suppleness and can suck their toes (not that as a teenager you would probably want to do this still), we lose flexibility as we grow older. We should always remember to warm up before competition to stretch our muscles and tendons.

9. Muscular endurance Is the ability of the muscle to work for long periods of time without tiring. A marathon runner is an extreme case of a person who has muscular endurance in the leg muscles (Hamstrings and Gastrocnemius in particular). • Body composition is the amount of muscle, fat, bone, cartilage etc that makes up our bodies. It includes fat mass and fat free mass (muscle mass). A healthy amount of fat for a man is between 15&18% and for women is higher at 20-25%. It is important to maintain a healthy percentage of body fat because:

10. Fat-free mass includes bone, water, muscle, and tissues. Body fat is literally fat located within the body • Excess body fat can contribute to developing a number of health problems such as heart disease and diabetes • Places strain on the joints, muscles and bones, increasing the risk of injury.

11. COMPONENTS OF PHYSICAL FITNESS

12. Cardio-vascular endurance • It is the ability of the blood vessels, heart and Lungs to take in, transport, and utilize oxygen. Many terms are broadly synonymous with cardiovascular endurance, including aerobic fitness, aerobic capacity, and endurance. For my purpose, I emphasize the ability of the heart to deliver oxygen to the working muscles and their ability to use that oxygen.

13. Body composition • Body composition is the amount of muscle, fat, bone, cartilage etc that makes up our bodies. It includes fat mass and fat free mass (muscle mass). A healthy amount of fat for a man is between 15&18% and for women is higher at 20-25%. It is important to maintain a healthy percentage of body fat because: • Fat-free mass includes bone, water, muscle, and tissues. Body fat is literally fat located within the body • Excess body fat can contribute to developing a number of health problems such as heart disease and diabetes • Places strain on the joints, muscles and bones, increasing the risk of injury.

14. Muscular strength • it is the ability to overcome resistance or to act against resistance. Strength refers to a muscle’s ability to generate force against physical objects. pure strength is the amount of force produced for one contraction (as when standing up from a chair).

15. Muscular endurance • Muscular endurance is the ability to do sports movements with the desired quality and speed under condition of fatigue. • Muscular endurance is the ability of a muscle to contract repeatedly or continuously (as when carrying a child). • It is the ability of a muscle to do continuous work over a long period of time. • Muscular endurance is the ability of a muscle or a group of muscles to perform repeated muscular contractions against resistance for an extended period of time. It is associated with the muscle’s ability to continue to perform without fatigue.

16. Flexibility • It is the ability of an individual to move the body and its parts through as wide range of motion. Or The ability of muscles and tendons to lengthen without damage

17. MOTOR FITNESS • Motor fitness refers to the ability of an athlete to perform successfully at their sports. The components of motor fitness are agility, balance, reaction time, power, speed, muscular strength, muscular endurance, body composition, flexibility and cardiovascular endurance.

18. COMPONENTS OF MOTOR FITNESS:-

19. Speed: - The ability to rapidly contract muscles in a sequenced manner to propel the body. It is the ability to execute motor movements with high speed. • Agility: -The ability to quickly change direction in response to outside stimuli. Agility may be defined as the physical ability which enables an individual to rapidly change body position and direction in a precise manner.

20. Power:-it is the ability of an individual to release maximum force in the fastest possible time. It is a combination of strength and speed. It is the ability to overcome resistance with high speed. • Balance:-The ability to maintain the body in a defined position over changing centers of balance . balance is an ability to maintain the center of gravity of a body within the base of support with minimal postural sway.[1] When exercising the ability to balance, one is said to be balancing.

21. Coordination:-The ability to move the body in ways that requires complex inputs and carefully graded muscle contractions. It is the ability to do motor movements in stabilized and generalized manner. • Reaction time:-The ability to initiate movement and respond to a stimulus. It is the ability to react quickly and effectively to a signal.Reaction time (RT), is the elapsed time between the presentation of a sensory stimulus and the subsequent behavioral response

22. WELLNESS • Wellness is a state of optimal well-being that is oriented toward maximizing an individual’s potential. This is a life-long process of moving towards enhancing your physical, intellectual, emotional, social, spiritual, and environmental well-being

23. Components of wellness:-

24. Physical Wellness • : It concentrates on getting in shape, decrease extra pounds, rejuvenate body with healthy eating, restful sleep, vigorous exercise and a new look. In order to attain physical wellness, person must jog, swim, play games and sports, spent time daily outdoor breathing in fresh air, do yard work etc. The physical component of wellness involves the ability to carry out daily tasks, develop cardio respiratory and muscular fitness, maintains adequate nutrition and a healthy body fat level, and avoids abusing alcohol and other drugs or using tobacco products."

25. Social Wellness: • It focuses to improve social and communication skill of an individual. In order to promote social wellness, a person must create a positive and lasting first impression, be distinguished, earn respect, speak in public, articulate your thoughts, make others fell important, visit neighbors and friend etc. The social component of wellness means having the ability to interact successfully with people and one's personal environment."

26. Emotional Wellness • It aims to get more out of every day with laughter and enjoyment, to reduce stress. In order to promote emotional wellness, a person must avoid overload, watch comedy films, lighted up and learn to laugh, distance oneself from drama and chaos, seek the help of therapist (if needed), take an anger and stress management activities etc.

27. Spiritual Wellness • It emphasizes on spiritual renewal and inner peace. to promote spiritual wellness, a person must be true to him/her self , build character, virtues, create a life of order and do meditation, perform prayer, faiths, learning and give respect to religion. The spiritual component of wellness provides meaning and direction in life and enables you to grow, learn, and meet in new challenges."          

28. Nutritional Wellness • It focus to achieve maximum energy levels through healthy eating. In order to attain nutritional wellness, an individual must reduce fat,eat more raw fruits and vegetables, eat less fried food, learn new recipes, serve healthy food at home, eliminate junk food, drink plenty of sugar free liquids or juice.

29. Financial Wellness • It focus on people to establish financial bonds. In order to foster financial wellness a person must create money management goals, spend less money, get out of debt, set up saving plan, donate some savings to a charity, shop garage sales and on-line auctions.

30. Personal Wellness • It emphasizes to enrich personal life of an individual through growth and change. In order to accomplish this aim, a person must see a fashion consultant to keep himself/herself update, whiten teeth, lose weight, polish shoes, get a new piece of jewelry, clean bedroom and other living spaces, prevent injuries and observe safety.

31. Environmental wellness: • The environmental component of wellness includes the ability to promote health measures that improve the standard of living and quality of life in the community, including laws and agencies the safeguard the physical environment."

32. Occupational wellness • The occupational dimension of wellness comprises aspects of wellness that help achieve a balance between work and leisure in a way that promotes health and a sense of personal satisfaction

33. TRAINING METHODS FOR DEVELOPING EACH COMPONENTS

34. The basic components of physical fitness such as endurance, strength, speed, flexibility can be developed through different training methods that are as follows:- • Continuous training methods • Interval training method • Repetition training method • Fartlek training method • Weight training method • Circuit training method • Plyometric training method • Competitive and trial method

35. Continuous training methods:- • In this method an exercise is done for long time without any break or pause. Because of the long duration of work the intensity is low. This method has two variations:-

36. Slow continuous method:-in this variation the athlete exercise at a certain speed without any pause for very long duration. Long cross country run are typical examples of slow continuous method. In this method the speed or pace is determined according to the heart rate. For trained athlete heart rate during exercise should be 140-160 b/m.the total duration should not less than 30min.cyclic activities like running, cycling, walking etc.are used for this method.

37. Fast continuous method: - In this variation the work is done at fast for long duration without any break. The total duration should be not less than 20 min.it improves anaerobic capacity. This improves speed endurance.used for 400mt, 800mt runners.

38. Interval training method:- • Interval training method involves high intensity activity with incomplete rest. In this method the athletes do exercise with high intensity. And after an incomplete rest the exercise again start with high intensity. It improves speed ability. This method is very effective method for improving endurance of various types.work should be done with sufficient speed and duration so that the heart rate goes upto 180 beats/min.after this there should be a recovery period and when the heart rate comes down 120-130 beats/min the work should be started again.

39. Repetition training method • The repetition method is characterised by high intensity of work with intervals of complete recovery. It is the best method for the improvement of speed abilities including speed endurance.

40. Fartlek training method • Fartlek is a Swedish term which means ‘speed play’ and has been used by distance runners.fartlek is the form of road running or cross country running in which the runner changes the pace during the run.in this method the exercise is done continuously but with changing pace or speed.the total duration ranges from 15 min to 1 hours.it involves short fast runs with slow running or jogging.

41. Weight training method • Weight training is doing exercise using resistance(normally weight) to build muscle strength and endurance.in weight training one can use weights like dumbbells. Barbells, pully machines and simply one’s own body weight as resistance.

42. TEST FOR FLEXIBILITY • SIT AND REACH FLEXIBILITY TEST • The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. This test was first described by Wells and Dillon (1952) and is now widely used as a general test of flexibility.

43. Test Procedure • The basic outline of the sit and reach test is described below. Some of the more popular variations are described in more detail above. • equipment required: sit and reach box (or alternatively a ruler can be used, and a step or box)

45. description / procedure: This test involves sitting on the floor with legs stretched out straight ahead. Shoes should be removed. The soles of the feet are placed flat against the box. Both knees should be locked and pressed flat to the floor - the tester may assist by holding them down. With the palms facing downwards, and the hands on top of each other or side by side, the subject reaches forward along the measuring line as far as possible. Ensure that the hands remain at the same level, not one reaching further forward than the other. After some practice reaches, the subject reaches out and holds that position for at one-two seconds while the distance is recorded. Make sure there are no jerky movements.

46. scoring: The score is recorded to the nearest centimeter or half inch as the distance reached by the hand. Some test versions use the level of the feet as the zero mark, while others have the zero mark 9 inches before the feet. There is also the modified sit and reach test which moves the zero mark depending on the arm and leg length of the subject. The table below gives you a general guide for expected scores (in cm and inches) for adults using zero at the level of the feet (otherwise add 23cm or nine inches). There are also examples of some actual athlete results.

48. Weight training • Weight training is a common type of strength training for developing the strength and size ofskeletal muscles. It uses the force of gravity (in the form of weighted bars, dumbbells or weight stacks) to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement. • Weight training differs from bodybuilding, Olympic weightlifting, powerlifting, and strongman, which are sports rather than forms of exercise. Weight training, however, is often part of the athlete's training regimen.

49. Basic principles of weight training • Overload: To build muscle, you need to use more resistance than your muscles are used to. This is important because the more you do, the more your body is capable of doing, so you should increase your workload to avoid plateaus. In plain language, this means you should be lifting enough weight that you can ONLY complete the desired number of reps. You should be able to finish your last rep with difficulty but also with good form.

50. Progression. • To avoid plateaus (or adaptation), you need to increase your intensity regularly. You can do this by increasing the amount of weight lifted, changing your sets/reps, changing the exercises and changing the type of resistance. You can make these changes on a weekly or monthly basis.