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
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
 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.
Components Of Fitness
Physiological
Health Related
Skill Related
Sports
Metabolic
Body Composition
Agility
Team
Morphological
Cardiovascular
Fitness
Balance
Individual
Bone Integrity
Flexibility
Motor coordination
Lifetime
Other
Muscular Endurance
Power
Other
Muscle Strength
Speed
Reaction time
Other
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.
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:-
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.
 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.
 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 2025%. 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.
COMPONENTS OF PHYSICAL FITNESS
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.
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.
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).
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.
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
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.
COMPONENTS OF MOTOR FITNESS:-
 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.
 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.
 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
WELLNESS
 Wellness is a state of optimal well-being that is oriented
toward maximizing an individual’s potential. This is a lifelong process of moving towards enhancing your physical,
intellectual, emotional, social, spiritual, and environmental
well-being
Components of wellness:-
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."
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."
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.
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."
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.
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.
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.
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."
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
TRAINING METHODS FOR DEVELOPING
EACH COMPONENTS
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
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:-
 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.
 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.
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.
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.
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.
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.
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.
 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)
 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.
 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.
men
women
cm
inches
cm
inches
super
> +27
> +10.5
> +30
> +11.5
excellent
+17 to +27
+6.5 to +10.5
+21 to +30
+8.0 to +11.5
good
+6 to +16
+2.5 to +6.0
+11 to +20
+4.5 to +7.5
average
0 to +5
0 to +2.0
+1 to +10
+0.5 to +4.0
fair
-8 to -1
-3.0 to -0.5
-7 to 0
-2.5 to 0
poor
-20 to -9
-7.5 to -3.5
-15 to -8
-6.0 to -3.0
very poor
< -20
< -7.5
< -15
< -6.0
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.
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.
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.
Specificity.
 This principle means you should train for your goal. That
means, if you want to increase your strength, your program
should be designed around that goal (e.g., train with heavier
weights closer to your 1 RM (1 rep max)). To lose weight,
choose a variety of rep ranges to target different muscle
fibers.
Rest and Recovery.
 Rest days are just as important as workout days. It is during
these rest periods that your muscles grow and change, so
make sure you're not working the same muscle groups 2 days
in a row.
Always warm up
 Before you start lifting weights. This helps get your muscles
warm and prevent injury.You can warm up with light cardio
or by doing a light set of each exercise before going to
heavier weights.
 Lift and lower your weights slowly. Don't use
momentum to lift the weight. If you have to swing to get the
weight up, chances are you're using too much weight.
 Breathe. Don't hold your breath and make sure you're using
full range of motionthroughout the movement.
 Stand up straight. Pay attention to your posture and
engage your abs in every movement you're doing to keep
your balance and protect your spine.
Benefits of weight training
 Weight training tones your muscles which looks great and
raises your basal metabolism...which causes you to burn
more calories 24 hours a day.You'll even burn more calories
while you're sleeping.
 Weight training can reverse the natural decline in your
metabolism which begins around age 30.
Benefits of weight training
 Weight training energizes you.
 Weight training has a positive effect on almost all of your 650-
plus muscles.
 Weight training strengthens your bones reducing your risk of
developing osteoporosis.
 Weight training improves your muscular endurance.
 Weight training will NOT develop big muscles on women...just
toned muscles!
Benefits of weight training
 Weight training makes you strong. Strength gives you confidence
and makes daily activities easier.
 Weight training makes you less prone to low-back injuries.
 Weight training decreases your resting blood pressure.
 Weight training decreases your risk of developing adult onset
diabetes.
Benefits of weight training
 Weight training decreases your gastrointestinal transit time, reducing
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your risk for developing colon cancer.
Weight training increases your blood level of HDL cholesterol (the
good type).
Weight training improves your posture.
Weight training improves the functioning of your immune system.
Weight training lowers your resting heart rate, a sign of a more
efficient heart.
Weight training improves your balance and coordination.
Weight training elevates your mood.
Benefits of weight training
 Boost Wellness, Immunity and Sleep
 Bone Strength and Density
 Bodybuilding, Shaping, Sculpting and Competing
 The endurance that you get from your muscles is increased
by leaps and bounds meaning that you can not only lift more
but maintain it for a longer period of time.
warm-up
 A warm-up is usually performed before participating in
technical sports or exercising. A warm-up generally consists
of a gradual increase in intensity in physical activity (pulse
raiser), a joint mobility exercise, stretching and a sport
related activity. For example, before running or playing an
intense sport one might slowly jog to warm muscles and
increase heart rate.
Types of warming up
 General warming up
 Specific Warming up
 Warming up should at least consist of the following:
 5 to 10 minutes jogging - to increase body temperature
 10 to 15 minutes dynamic stretching exercises - reduce muscle
stiffness
 10 to 15 minutes general and event specific drills - preparation for
the session or competition. e.g. for a runner
 Lower leg drills
 Leg drills
 Technique drills
 4 to 8 easy run outs over 30 to 60 metres - focus on correct
running technique (Tall, Relaxed, Smooth and Drive)
 Dynamic stretches are more appropriate to the warm up
as they help reduce muscle stiffness. Static stretching
exercises do not reduce muscle stiffness. For further
information see the following articles:
 How does static stretching affect an athletes performance
 Dynamic versus passive stretches
 Static vs. Dynamic Flexibility
Benefits of warming up
 A warm-up will improve the effectiveness of training and
should be done before every training session. This is
fundamental to a safe practice.
 irect physical effects:Release of adrenaline
 Increased heart rate
 Enables oxygen in the blood to travel with greater speed
 Increased production of synovial fluid located between the joints to
reduce friction
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Allows joints to move more efficiently
 Dilation of capillaries
 Enables oxygen in the blood to travel at a higher volume
Benefits of warming up
 Increase of temperature in the
musclesDecreased viscosity of blood
 Enables oxygen in the blood to travel with greater speed
 Facilitates enzyme activity
 Encourages the dissociation of oxygen from haemoglobin
 Decreased viscosity within the muscle
 Greater extensibility and elasticity of muscle fibres
 Increased force and speed of contraction
Benefits of warming up
 ncrease of muscle metabolism
 Supply of energy through breakdown of glycogen
 Increase in speed of nerve impulse conduction.
 Increased Body Temperature - This improves muscle elasticity,
also reducing the risk of strains and pulls.
Benefits of warming up
 Increased Blood Temperature - The temperature of blood
increases as it travels through the muscles, and as blood
temperature rises, the amount of oxygen it can hold becomes
reduced. This means a slightly greater volume of oxygen is
made available to the working muscles, enhancing endurance
and performance.
Benefits of warming up
 Hormonal Changes -Your body increases its production
of various hormones responsible for regulating energy
production. During warm-up this balance of hormones
makes more carbohydrates and fatty acids available for
energy production.
 Mental Preparation - The warm-up is also a good time to
mentally prepare for an event by clearing the mind,
increasing focus, reviewing skills and strategy. Positive
imagery can also relax the athlete and build
concentration.
Benefits of warming up
 Increased speed of contraction and relaxation of warmed muscles
 Dynamic exercises reduce muscle stiffness
 Greater economy of movement because of lowered viscous resistance within
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warmed muscles
Facilitated oxygen utilization by warmed muscles because hemoglobin releases
oxygen more readily at higher muscle temperatures
Facilitated nerve transmission and muscle metabolism at higher temperatures; a
specific warm up can facilitate motor unit recruitment required in subsequent
all out activity
Increased blood flow through active tissues as local vascular beds dilate,
increasing metabolism and muscle temperatures
Allows the heart rate get to a workable rate for beginning exercise
Mentally focused on the training or competition
Muscle contraction
 Muscle fiber generates tension through the action
of actin and myosin cross-bridge cycling. While under
tension, the muscle may lengthen, shorten or remain the
same. Though the term 'contraction' implies shortening,
when referring to the muscular system it means muscle
fibers generating tension with the help of motor neurons
(the terms twitch tension, twitch force and fiber
contraction are also used).
Classification of muscular contractions
 In concentric contraction, the force generated is sufficient to
overcome the resistance, and the muscle shortens as it contracts.
This is what most people think of as a muscle contraction.
 In eccentric contraction, the force generated is insufficient to
overcome the external load on the muscle and the muscle fibers
lengthen as they contract. An eccentric contraction is used as a
means of decelerating a body part or object, or lowering a load
gently rather than letting it drop.
 In isometric contraction, the muscle remains the same length. An
example would be holding an object up without moving it; the
muscular force precisely matches the load, and no movement
results.
 In isotonic contraction, the tension in the muscle remains
constant despite a change in muscle length. This can
occur only when a muscle's maximal force of contraction
exceeds the total load on the muscle.
 In isovelocity contraction (sometimes called "isokinetic"),
the muscle contraction velocity remains constant, while
force is allowed to vary. True isovelocity contractions are
rare in the body, and are primarily an analysis method
used in experiments on isolated muscles which have
been dissected out of the organism.
 In an isotonic contraction, tension remains unchanged and
the muscle's length changes. Lifting an object off a desk is an
example of isotonic contractions. A near isotonic
contraction is known as Auxotonic contraction.
 There are two types of isotonic contractions: (1) concentric
and (2) eccentric. In a concentric contraction, the muscle
tension rises to meet the resistance, then remains the same
as the muscle shortens. In eccentric, the muscle lengthens
due to the resistance being greater than the force the muscle
is producing.
Concentric contraction
 A concentric contraction is a type of muscle contraction in
which the muscles shorten while generating force.
 During a concentric contraction, a muscle is stimulated to
contract according to the sliding filament mechanism. This occurs
throughout the length of the muscle, generating force at
the musculo-tendinous junction, causing the muscle to shorten
and changing the angle of the joint. In relation to the elbow, a
concentric contraction of the biceps would cause the arm to bend
at the elbow and hand to move from near to the leg, to close to
the shoulder (a biceps curl). A concentric contraction of
the triceps would change the angle of the joint in the opposite
direction, straightening the arm and moving the hand towards the
leg.
Eccentric contraction
 During an eccentric contraction, the muscle
elongates while under tension due to an opposing force
being greater than the force generated by the
muscle.[3] Rather than working to pull a joint in the
direction of the muscle contraction, the muscle acts
to decelerate the joint at the end of a movement or
otherwise control the repositioning of a load.
 During an eccentric contraction of the biceps muscle,
the elbow starts the movement while bent and then
straightens as the hand moves away from the shoulder.
During an eccentric contraction of the triceps muscle, the
elbow starts the movement straight and then bends as the
hand moves towards the shoulder
Isometric contraction
 An isometric contraction of a muscle generates force
without changing length. An example can be found when the
muscles of the hand andforearm grip an object; the joints of
the hand do not move, but muscles generate sufficient force
to prevent the object from being dropped.
Isokinetic Contraction
 An isokinetic muscle contraction is one in which the muscle
contracts and shortens at constant rate of speed. This type of
muscle contraction usually requires special, expensive
training equipment that increases the load as it senses that the
muscle contraction is speeding up.
Obesity
 Obesity is a medical condition in which excess body
fat has accumulated to the extent that it may have an
adverse effect on health, leading to reduced life
expectancy and/or increased health problems.[1][2] Body
mass index (BMI), a measurement which
compares weight and height, defines people
as overweight (pre-obese) when their BMI is between
25 kg/m2 and 30 kg/m2, and obese when it is greater
than 30 kg/m2.[3]
 Overweight and obesity are defined as abnormal or excessive fat
accumulation that presents a risk to health. A crude population
measure of obesity is the body mass index (BMI), a person’s weight (in
kilograms) divided by the square of his or her height (in metres). A
person with a BMI of 30 or more is generally considered obese. A
person with a BMI equal to or more than 25 is considered overweight.
 Overweight and obesity are major risk factors for a number of chronic
diseases, including diabetes, cardiovascular diseases and cancer. Once
considered a problem only in high income countries, overweight and
obesity are now dramatically on the rise in low- and middle-income
countries, particularly in urban settings.
Men having more than 19% of total body
composition as FAT.
Women having more than 26% of total body
composition as FAT.
 Obesity increases the likelihood of various diseases,
particularly heart disease, type 2 diabetes,breathing
difficulties during sleep, certain types of cancer,
and osteoarthritis.[2] Obesity is most commonly caused by a
combination of excessive dietary calories, lack of physical
activity, andgenetic susceptibility
Causes of obesity
 Diet
 Sedentary lifestyle
 Genetics
 Medical and psychiatric illness
 Social determinants
 Infectious agents
 Consuming too many calories.
Causes of obesity
 Energy Balance
 For most people, overweight and obesity are caused by not having energy
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balance. Weight is balanced by the amount of energy or calories you get from
food and drinks (this is called energy IN) equaling the energy your body uses
for things like breathing, digesting, and being physically active (this is called
energy OUT).
Energy balance means that your energy IN equals your energy OUT. To
maintain a healthy weight, your energy IN and OUT don’t have to balance
exactly every day. It’s the balance over time that helps you maintain a healthy
weight.
The same amount of energy IN and energy OUT over time = weight stays the
same
More IN than OUT over time = weight gain
More OUT than IN over time = weight loss
 Energy balance means taking in (Eating) and using
up (Through work, Yoga & exercise etc) an equal
number of calories or Kilocalories.
Causes of obesity
 Not sleeping enough
 Lower rates of smoking (smoking suppresses
appetite).
 Hypothyroidism
 Cushing syndrome
 Depression
What is Body Mass Index (BMI)?
 The BMI is a statistical measurement derived from your
height and weight. Although it is considered to be a
useful way to estimate healthy body weight, it does not
measure the percentage of body fat. The BMI
measurement can sometimes be misleading - a
muscleman may have a high BMI but have much less fat
than an unfit person whose BMI is lower. However, in
general, the BMI measurement can be a useful indicator
for the 'average person'.
 BMI is calculated by dividing the subject's mass by the square
of his or her height, typically expressed either in metric or
US "Customary" units:
 Metric: BMI = kilograms / meters2
 US/Customary and imperial: BMI = lb * 703 / in2
(Where lb is the subject's weight in pounds and in is the
subject's height in inches.)
BMI
Classification
Less than 18.5
underweight
18.5–24.9
normal weight
25.0–29.9 is
overweight
30.0–34.9 is
class I obesity
35.0–39.9
class II obesity
Over 40.0
class III obesity
Management of Obesity
 Dieting
 Exercise & Physical activity
 Weight loss programs
 Medication
 Weight loss surgery (bariatric surgery)
MUSCLES
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1. Galea Aponeurotica
2. Epicranius
3. Orbicularis Oculi
4. Nasalis
5. Levator Labii Superioris
6. Zygomaticus major & minor
7. Orbicularis Oris
8. Risorius
9. Depressor Anguli Oris
10. Depressor Labii Inferioris
11. Mentalis
12. Omohyoid
13. Sternohyoid
14. Sternal Head of Sternocleidomastoid
15. Scalene
16. Trapezius
17. Deltoid
18. Pectoralis Major
19. Serratus Anterior
20. Rectus Abdominis
41. Soleus
43. Extensor Digitorum Longus
21.External Abdominal Oblique
22
Biceps Brachii
23
Brachialis
24
Pronator Teres
25
Brachioradialis
26
Flexor Carpi Radialis
27
Extensor Carpi Radialis
28
Tensor Fasciae Latae
29
Iliopsoas
30
Pectineus
31
Sartorius
32
Adductor Longus
33
Gracilis
34
Rectus Femoris
35
Vastus Intermedius
36
Vastus Lateralis
37
Vastus Medialis
38
Gastrocnemius
39
Peroneus Longus
40
Tibialis Anterior
42
Peroneus Brevis
 5. Trapezius
 6. Deltiod
 7. Teres Minor
 8. Teres Major
 9. Triceps Brachii
 10. Latissimus Dorsi
 11. Brachioradialis
 12. Extensor Carpi Radialis Longus
 15 Extensor Digitorum
 20. Gluteus Medius & Gluteus Minimus (underneath Gluteus Medius)
 21. Gluteus Maximus
 22. Vastus Lateralis
 23. Gracilis
 24. Adductor Magnus
 25. Biceps Femoris
 26. Semitendinosus
 27. Semimembranosus
 28. Gastocnemius
 29. Soleus
NUTRITION
 Nutrition is the science of food, which deals with all
the nutrients which are required in adequate amount
for proper growth and development of the human body.
 Good nutrition means “maintaining a nutritional status that
enables us to grow well, and enjoy good health”.
Balanced diet
 A balanced diet must contain carbohydrate, protein, fat,
vitamins, mineral salts and fibre. It must contain these things
in the correct proportions.
 A balanced diet is defined as one which contains a variety of
foods in such quantities and proportions that the need for energy,
amino acids, vitamins, minerals, fats, carbohydrate and other
nutrients is adequately met for maintaining health, vitality and
general wellbeing and also make a small provision for extra nutrients
to withstand short duration of leanness
Nutrient
 The term nutrient or “food factor” is used for specific dietary
constituents such as proteins, vitamins and minerals.
 Nutrients are organic and inorganic complexes contained in
food. There are about 50 nutrients which are normally supplied
by the food we eat. Each nutrient has specific functions in the
body. Most natural foods contain more than one nutrient.
Types of Nutrient
 Macronutrients:These are proteins, fats and carbohydrates
which are often called “proximate principles” because they form
the bulk of food. In the Indian dietary, they contribute to the
total energy intake in the following proportions.
 Proteins
7 to 15 per cent
 Fats
10 to 30 per cent
 Carbohydrates
65 to 80 per cent
 Micronutrients: These are vitamins and minerals. They are
called micronutrients because they are required in small
amounts which may vary from a fraction of a milligram to
several grams.
 Energy-Yielding Foods
 Carbohydrates
 Fats(Fats are the richest source of energy of our body)
Body-building Foods
 Proteins
 Protective Foods
 Vitamins
 Some vitamins such as vitamin B complex and vitamin C are
water-soluble, where as vitamins A, D, E, and K are fatsoluble
 Minerals
 Calcium, Phosphorus, Potassium, Iodine, Iron
Roughage
 Indigestible fibrous material in the food is known as
roughage, such as cellulose in fruits and vegetables and
connective tissue in meat and fish. It is primarily a waste but it
does serve some important purpose in the entire process of
digestion and absorption This energy-less stuff helps the
digestive system to perform its functions efficiently
Carbohydrates
 Carbohydrates are the most important source of energy. They contain
the elements Carbon, Hydrogen and Oxygen. The first part of the name
"carbo-" means that they contain Carbon. The second part of the name
"-hydr-" means that they contain Hydrogen. The third part of the name
"-ate-" means that they contain Oxygen. In all carbohydrates the ratio of
Hydrogen atoms to Oxygen atoms is 2:1 just like water.
 We obtain most of our carbohydrate in the form of starch. This is found
in potato, rice, spaghetti, yams, bread and cereals. Our digestive system
turns all this starch into another carbohydrate called glucose. Glucose
is carried around the body in the blood and is used by our tissues as a
source of energy. (See my pages on respiration and balanced chemical
equations.) Any glucose in our food is absorbed without the need for
digestion. We also get some of our carbohydrate in the form
of sucrose; this is the sugar which we put in our tea and coffee (three
heaped spoonfuls for me!). Both sucrose and glucose are sugars, but
sucrose molecules are too big to get into the blood, so the digestive
system turns it into glucose.
Proteins
 Proteins are required for growth and repair. Proteins
contain Carbon, Hydrogen, Oxygen, Nitrogen and
sometimes Sulphur. Proteins are very large molecules, so
they cannot get directly into our blood; they must be turned
into amino-acids by the digestive system. There are over 20
different amino-acids. Our bodies can turn the amino-acids
back into protein
Fats
 Like carbohydrates, fats contain the elements Carbon, Hydrogen
and Oxygen. Fats are used as a source of energy: they are also
stored beneath the skin helping to insulate us against the cold. Do
not think that by avoiding fat in your diet you will stay thin and
elegant! If you eat too much carbohydrate and protein, you will
convert some of it into fat, so you will put on weight.You must
balance the amount of energy containing foods with the amount of
energy that you use when you take exercise.
 You must have some fat in your diet because it contains fat
soluble vitamins.
Vitamins
 Vitamins are only required in very small
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quantities. There is no chemical similarity between
these chemicals; the similarity between them is entirely
biological.
Vitamin A: good for your eyes.
Vitamin B: about 12 different chemicals.
Vitamin C: needed for your body to repair itself.
Vitamin D: can be made in your skin, needed for
absorption of Calcium.
Vitamin E: the nice one - reproduction?
Mineral Salts
 These are also needed in small quantities, but we need
more of these than we need of vitamins.
 Iron: required to make haemoglobin.
 Calcium: required for healthy teeth, bones and muscles.
 Sodium: all cells need this, especially nerve cells.
 Iodine: used to make a hormone called thyroxin
Fibre
 We can not digest cellulose. This is a carbohydrate used by
plants to make their cell walls. It is also called roughage. If you
do not eat foods materials which contain fibre you might end up
with problems of the colon and rectum. The muscles of you
digestive system mix food with the digestive juices and push food
along the intestines by peristalsis; if there is no fibre in your diet
these movements cannot work properly
Water

Surprisingly, water is no food but an inorganic
compound of the atoms of hydrogen and oxygen. This
energy-less liquid only helps preparing food for
assimilation by the body. About 65 to 75 percent of human
body is all water. In our body, water:
 regulates the body temperature through sweating and
evaporation;
 provides channel for excretion of waste products of the body,
and also takes away latent heat so that the skin cools down
and we feel good;
 serves as a medium for carrying out essential biochemical
reactions;
 makes it possible to transport dissolved nutrients to their
intended place in the body; and finally
 reduces the impact of friction among various organs and
bones during movement because it is an excellent lubricant.
 A Balanced Diet
 You must have carbohydrate, protein, fat, vitamins, minerals
salts and fibre in the correct proportions. If there is not
enough protein, you will not be able to grow properly and
you will not be able to repair yourself i.e. wounds will not
heal properly. If you do not have enough energy containing
foods you will feel very tired, you will not have enough
energy. If you have too much energy containing foods you
will become overweight. If you think that you are
overweight you might try taking more exercise to "burn off"
some of the excess food which you ate at you last meal.
Dietary Goals
 Dietary goals of an individual are relative to his/her (a) needs,
(b) objectives, (c) kind of activity to be undertaken and how long
etc.
 All countries should develop a national nutrition and food policy
setting out “dietary goals” for achievement. The dietary goals
(“prudent diet”) recommended by various Expert Committees of
the World Health Organization (WHO) are as below:
 dietary fat should be limited to approximately 15 -30 per cent to
total daily intake:
 saturated fat should contribute no more than 10 per cent of the
total energy intake; unsaturated vegetable oils should be
substituted for the remaining fat requirement;
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 excessive consumption of refined carbohydrate should be avoided; some
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amount of carbohydrate rich in natural fibre should be taken;
sources rich in energy such as fats and alcohol should be restricted;
salt intake should be reduced to an average of not more than 5gm per day; (salt
intake is more in tropical countries. In India it averages 15gm per day).
protein should account for approximately 10 -15 per cent of the daily intake;
junk food such as colas, ketchups, and other foods that supply empty calories
should be reduced.
There may be conditions under which the above recommendations for daily
food intake do not apply. For example, diet should be adapted to the specials
needs of growth, pregnancy, lactation, physical activity, and medical disorders
(e.g. diabetes).
Recommended daily allowance
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The term “recommended daily intake” (RDA) is
defined as the amounts of nutrient sufficient for the
maintenance of health in nearly all people. They are
reference standards of nutritional intakes. For all
nutrients, except energy, estimates of allowances are
based on the defined “minimum requirement” plus a
safety margin, often generous, for individual variation
and stresses of every day life.
 In some cases, this has entailed adding to the observed
mean, twice the standard deviation of the distribution of
minimum requirement for the subjects measured. This value
will more than meet the requirement of 97.5 per cent of
population. In fact, for more individuals this level will be in
excess of their needs. It is considered that such excessive
consumption of nutrients is not injurious to health. It is
important to emphasize that the recommended intake of
nutrients does not apply to sick people. The recommended
intake of nutrients represents value judgments based on the
existing knowledge of nutritional sciences.
 The Indian Council of Medical
Research has recommended the following
diet for adult men and women
(each item in gm.)
Adult Men
Adult Women
Food Item Sedentary Moderate Heavy
work
work
Cereals
460
520
670
Sedentary Moderate Heavy
work
work
410
440
575
Pulses
40
50
60
40
45
50
Leafy
Vegetable
s
Other
Vegetable
s
Roots &
Tubers
Milk
40
40
40
100
100
50
60
70
80
40
40
100
50
60
80
50
50
60
150
200
250
100
150
200
Oil & Fat
40
45
65
20
25
40
Sugar or
Jaggery
Fruits
30
35
55
20
20
40
30
40
65
30
40
60
The diets for upcoming
sportspersons have been
recommended as given below:
Serial No
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12
13.
Item
Cereal & Cereal
Products
a. Wheat Flour
b. Rice
c. Bread
d. Biscuits
e. Dalia, Porridge,
Sevian or Custard
Pulses
Vegetables
a. Seasonal
b. Potato
c. Tomato
d. Onion
e. Lemon
Milk
Meat/Fish/Chicken
Or
Paneer (For
Vegetarians)
Fruits
Sugar
Refined Oil
Butter
Jam
Eggs
Spices & Condiments
Tea Leaves
For 10–14-year old
150 gm.
15 years and over
300 gm.
100 gm.
120 gm.
4 – 6 Nos.
30 gm.
150 gm.
120 gm.
4 – 6 Nos.
30 gm.
70 gm.
200 gm.
100 gm.
50 gm.
50 gm.
2 Nos.
700 gm.
150 gm.
75 gm.
200 gm.
100 gm.
100 gm.
100 gm.
2 Nos.
150 gm.
60 gm.
40 gm.
20 gm.
20 gm.
1 No.
-
150 gm.
100 gm.
60 gm.
20 gm.
20 gm.
2 Nos.
10 – 20 gm
5 gm.
200 gm.
100 gm.
Aerobics
 Aerobics is a form of physical exercise that combines
rhythmic aerobic exercise with stretching andstrength
training routines with the goal of improving all elements
of fitness (flexibility, muscular strength, and cardiovascular fitness). It is usually performed to music and
may be practiced in a group setting led by an instructor,
although it can be done solo and without musical
accompaniment.
Types Of Aerobic Exercises
 Freestyle aerobics
 Step aerobics
 Sport aerobics
 Water aerobics
 Yoga postures
Types Of Aerobic Exercises
 Indoor
Indoor or outdoor
 stair climbing
jumping rope
 elliptical trainer
kettlebell
 indoor rower
swimming
 Stairmaster
kickboxing
 stationary bicycle
 treadmill
 Outdoor
 cross-country skiing
 cycling
 inline skating
 jogging
 nordic walking
What does the term "oxygen
debt" mean?
 One definition of oxygen debt is "where the demand for oxygen is
greater than the supply". In practical terms this means that your
body is working hard, you are breathing in a lot of oxygen but you
cannot absorb enough to cope with the level of activity. If this
happens, your body is mainly utilizing the anaerobic energy system
and as a result, lactic acid builds up as an undesirable waste
product. This system can only be sustained for about 60 seconds
(depending on the individual) before severe fatigue sets in and you
would have to take time to recover. The amount of oxygen "owed"
to the body in order to recover is called the oxygen debt.
 An example of this is if you run a hard race like the 4 00
metres where you start and finish using mainly the anaerobic
systems. Soreness and fatigue sets into the muscles and you
need to "repay" your body with oxygen after the race in
order to recover.
 Oxygen debt the oxygen that must be used in the
oxidative energy processes after strenuous exercise to
reconvert lactic acid to glucose and decomposed ATP and
creatine phosphate to their original states
 the volume of extra oxygen consumed after exercise.
This is most obvious immediately after short bursts of
intense activity when a person breathing heavily is said to
be ‘paying off the oxygen debt’. The term implies that
the oxygen has been borrowed from a store during
activity and replaced afterwards.
 most exercise physiologists prefer to describe the extra
oxygen as recovery oxygen or excess POST E X E
RCISE OXY GEN CONSUMPTIO N ( EPOC), rather
than oxygen debt.
Second wind
 Second wind is a phenomenon in distance running, such
as marathons or road running (as well as other sports), whereby an
athlete who is too out of breath and tired to continue suddenly
finds the strength to press on at top performance with less
exertion. The feeling may be similar to that of a "runner's high",
the most obvious difference being that the runner's high occurs
after the race is over.[1] Some scientists believe the second wind to
be a result of the body finding the proper balance of oxygen to
counteract the buildup of lactic acid in the muscles.[2] Others
claim second winds are due to endorphin production, while still
others believe it to be purely psychological.