The Principles of Fitness (Sports Nutrition) PDF

The principles of fitness (Sports Nutrition) Miss. Iqra Majeed 1  Physical Fitness Fitness is a set of attributes that people have or achieve Being physically fit has been defined as the ability to carry out daily tasks with vigor and alertness, without u...

The principles of fitness (Sports Nutrition) Miss. Iqra Majeed 1  Physical Fitness Fitness is a set of attributes that people have or achieve Being physically fit has been defined as the ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies The most frequently cited components fall into two groups: one related to health and the other related to skills that pertain more to athletic ability 2  Health-Related Components of Fitness The health-related components of physical fitness are  Cardiovascular Endurance  Muscular Strength  Muscular endurance  Flexibility  Body Composition Health-related fitness helps you withstand physical challenges and protects you from diseases 3  Cardiovascular Endurance Ability to perform prolonged, large muscle, dynamic exercise at moderate to high levels of intensity Depends on the ability of the lungs to deliver oxygen from the environment to the bloodstream and the efficiency of the heart and nervous system Cardiorespiratory fitness improves: – The heart pumps more blood per heartbeat – Resting heart rate slows – Blood volume increases – Blood supply to tissue improves 4  Cardiovascular Endurance The body can cool itself better Resting blood pressure decreases Metabolism in skeletal muscle is enhanced In older adults, levels of antioxidant chemicals are increased and lowers oxidative stress Examples include: Walking Jogging Cycling Aerobic dancing 5  Muscular Strength and Endurance Muscular Strength is the amount of force a muscle can produce in a single maximum effort Muscular Endurance is the ability to resist fatigue and sustain a given level of muscle tension for a given time 6 Muscular Strength and Endurance Benefits include: Increased body mass Increased metabolism Reduced effects of sarcopenia Increases antioxidant enzymes and lowers oxidative stress in older adults Increased bone density 7 Improved self-confidence and ability to manage stress  Flexibility Flexibility: The ability to move the joints through their full range of motion is affected by many factors such as joint structure, length and elasticity of connective tissue, and nervous system activity Flexibility is needed in everyday routines Benefits include: Lowered risk of back injuries Promotion of good posture and decreased risk of other joint injuries 8 Reduction in age-related stiffness  Body Composition The proportion of fat and fat-free mass (muscle, bone, and water) in the body Healthy body composition is comprised of high levels of fat- free mass and an acceptable low level of body fat The relative amount of body fat a person has does have an impact upon overall health and fitness Too much body fat could have the following effects: Heart disease Insulin resistance High blood pressure Stroke Joint problems Type II Diabetes Blood vessel inflammation Gallbladder Disease 9 Cancer Back pain and premature death  Skill-Related Components of Fitness The Skill-related components of physical fitness are Agility Balance Power Speed Coordination Reaction Time 10  Conti…. Speed: the ability to perform a movement in a short amount of time Power: the ability to exert force rapidly based on a combination of strength and 11 speed  Skill-Related Components of Fitness Balance: the ability to maintain equilibrium while moving or while stationary Coordination: the ability to perform a motor task accurately and smoothly using body movements and the senses Reaction and Movement Time: the ability to respond and react quickly to a stimulus 12  The goal of physical Principles of isfitness training to produce long term changes and improvements in the body’s functioning Over time, immediate, short-term adjustments translate into long-term changes and improvements These principles include:  The Overload Principle  The FITT Principle  The Specificity Principle  The Rest and Recovery Principle  The Use or Lose Principle 13  Principles of fitness 1. Overload Principle  is probably the most important principle of exercise and training  The human body is involved in a constant process of adapting to stresses or lack of stresses placed upon  the body will react by causing physiological changes (adaptation) to be able to handle that stress in a better way the next time it occur  muscles need to be challenged beyond their current capabilities to make improvements 14  Principles of fitness 2. The FITT Principle  stands for Frequency, Intensity, Time and Type  areas in which someone could increase or overload in order to improve physical fitness  Frequency:  refers to how often you exercise  after any form of exercise is performed your body completes a process of rebuilding and repairing  determining the frequency of exercise is important in order to find a balance that provides just enough stress for the body to adapt and also allows enough rest time for healing 15  Principles of fitness  Intensity:  Defined as the amount of effort or work that must be completed in a specific exercise  requires a good balance to ensure that the intensity is hard enough to overload the body but not so difficult that it results in over training, injury or burnout  Time:  Time is simply how long each individual session should last  This will vary based on the intensity and type  Type:  What type of exercise will you be doing? Will an exercise session be primarily cardiovascular, resistance training or a combination of both?  And, what specific exercises will you perform 16 Combining the overload principle and the F.I.T.T. Principle Resistance Training Cardiovascular Training Frequency Increase the number of Increase the number of workout days workout days Intensity Increase the resistance / weight Increase pace or % of Max. Heart Rate Time Increase time involved in Increase time involved exercise or Increased in exercise repetitions Type Changing the exercise but still Changing the workout working the same area of the to a different cardio body exercise. Ex. jogging to 17 jump rope  Principles of fitness 3. The Specificity Principle  To develop a particular fitness or skill component, you must perform exercises designed specifically for that component; this is the principle of specificity  Weight training will develop muscular strength but will not be very effective in improving cardiorespiratory endurance or flexibility  A well-rounded exercise program includes all components of fitness designed to improve different parts of the body or towards specific sport activities  emphasizes the need for exercise to be tailored to individual goals and needs 18  Principles of fitness 4. The Rest and Recovery Principle  Rest = The time given to recovery  Recovery = The time required to repair damage to the body caused by training or competition  rest and recovery is also essential for reaching weight loss and fitness goals  Rest and Recovery Principle contribute to overall fitness by allowing the body to repair and adapt to exercise stress 19  Principles of fitness 5. The Use or Lose Principle  The Principle of Use or Lose implies that when it comes to fitness, you "use it or lose it  This simply means that muscles build strength (hypertrophy) with use and lose strength (atrophy) with lack of use  explains why there is lose of fitness when we stop exercising 20  Thanks You 21