Lesson 2
related components which are listed below.
Physical inactivity is now identified as the fourth
leading risk factor for global mortality.
The focus of the Global recommendations on physical
activity for health is primary prevention of NCDs
through physical activity at population level, and the
primary target audience for these recommendations
are policy-makers at national level.
WHO developed the “Global Recommendation on
Physical Activity for Health” with the overall aim of
providing national and regional level policy makers
with the guidance on the dose-response relationship
between the frequency,duration intensity, type and
total amount of physical activity needed for the
prevention of NCDs.
The "Global Recommendations on Physical Activity for
Health" address three age groups:
 Recommended levels of physical activity for
children aged 5 - 17 years
 Recommended levels of physical activity for adults
aged 18 - 64 years
 Recommended levels of physical activity for adults
aged 65 and above
Lesson 3
As established by the World Health Organization
(WHO) in the 1940s, health is referred to as, “a state
of complete physical, mental and social well-being
and not merely the absence of disease or infirmity”
According to the WHO, the primary determinants of
health include the social, economic, and physical
environments, and the person’s individual
characteristics and behaviours. The maintenance and
improvement of health, accordingly, depends not only
on external or environmental factors (including the
systems of care), but also on the efforts and intelligent
lifestyle choices of the person. In fact, it depends on
wellness.
Health is a state of being, whereas wellness is the state
of living a healthy lifestyle. Health refers to physical,
mental, and social well-being; wellness aims to
enhance well-being. While Fitness tends to focus on
your physical health. It tends to focus on nutrition,
strength, conditioning, flexibility, and body
composition.
Physical fitness refers to the ability of your body
systems to work together efficiently to allow you to be
healthy and perform activities of daily living.
Physical fitness involve skill-related fitness and health
Skill-Related Fitness Health-Related Fitness
Speed Cardio-respiratory
endurance
Power Muscular Strength
Agility Body Composition
Balance Muscular Endurance
Reaction Time Flexibility
Coordination
Lesson 4
The physical activity readiness questionnaire (PAR-Q)
can help you decide if you are ready to exercise safely,
or if you might need a trip to your physician to make
sure you don't push beyond your own limit.
The PAR-Q is a simple self-screening tool that can and
should be used by anyone who is planning to start an
exercise program and make it stick. It is typically used
by fitness trainers or coaches to determine the safety
or possible risk of exercising for an individual based on
their health history, current symptoms, and risk
factors. It also can help a trainer design an
ideal exercise prescription for a client.
The PAR-Q was created by the British Columbia
Ministry of Health and the Multidisciplinary Board on
Exercise.1 This form has been adopted directly from the
American College of Sports Medicine (ACSM)
Standards and Guidelines for Health and Fitness
Facilities.
The questions on the PAR-Q aim to uncover heart,
circulatory, balance, medical, emotional, and joint
problems that could make exercise difficult, or even
dangerous, for some people.
All the questions are designed to help uncover any
potential health risks associated with exercise. The
most serious potential risk of intense exercise is that of
a heart attack or other sudden cardiac event in
someone with undiagnosed heart conditions.
As useful as these questionnaires are, some underlying
cardiac issues, particularly those in young athletes, can
only safely be diagnosed by more invasive testing,
including an electrocardiogram (ECG) and an
echocardiogram. Still, the simple questionnaire has a
place in screening most adults for obvious exercise
safety risks.
Your resting heart rate is a measure of how hard your
heart is working when you're physically inactive. A
lower resting heart rate is typically an indicator of
good cardiovascular fitness. A resting heart rate of 60
to 100 is normal for adults.
The sit-and-reach test measures your flexibility,
specifically your hamstring flexibility. You will need a
ruler and a step for this test. Good flexibility for men
ranges from 2.5 to 6 inches past the toes, and for
women, 11 to 20 inches past the toes.
The squat test measures the muscular strength and
endurance of your lower body. For women, a good
score is between 23 and 27. For men, a good score is
between 27 and 34.
The step test measures your cardiovascular endurance.
A good score for women is 88 to 102 beats-per-minute,
or BPM. For men, a good score is 81 to 96 BPM.
Lesson 5
The Training Programme Design
The principles of programme design ensure
that programmes are effective and efficient and
progress at a suitable pace. These principles are
applicable to men and women and across a broad age
range.
Overload
 The fundamental principle of fitness is
overload. The human body is, essentially, lazy
and if it is not challenged or stressed it will not
adapt or improve. Overloading the body
challenges it beyond its current capacity and
creates the stimulus that it needs to adapt.
Through these adaptations, the body’s
function and efficiency is enhanced.
 Performing exercise at the same intensity for
the same duration and on the same number of
days per week, month after month will not
result in any fitness improvements. By
increasing the intensity, frequency or duration
of training, overload is created, the body is
challenged and it will adapt by becoming fitter.
Only one of these variables should be
increased at a time.
 One thing that must be remembered is that the
initial response to overload is fatigue. It is
important, therefore, that adequate recovery
time is programmed following the overload as
this is when the adaptations take place.
Progression
 Progression is a continuation of the overload
principle and refers to the fact that, after the
initial overload, further overload needs to be
applied in order to create the necessary
stimulus and the adaptations. Progression and
overload are often coupled together and called
‘Progressive Overload’. Quite simply, if no
progression is applied no further fitness
improvements will be seen.
 It is important to remember that progression
should be gradual. If it is too slow,
improvements will be unlikely and hard to
perceive. If it is too fast, injury or illness may
occur.
Specificity
 This principle relates to the fact that the body
will only adapt according to the exact type of
overload that is placed upon it; for example,
endurance exercise will primarily develop the
long-term aerobic energy system.
 In addition, training adaptations will be sport-
specific which explains why swimmers need to
swim and runners need to run in order to
improve performance. Sport-specific training
ensures that the appropriate muscles and
energy systems are used in exactly the right
way and that adaptations will enhance
performance in that sport.
Reversibility
 If individuals stop training they will start to lose
any adaptations that they had achieved: this is
called ‘detraining’. Basically, fitness
adaptations are reversible so no-one can
afford to be complacent! After just one to two
weeks of de-training, fitness will be noticeably
reduced and it can take just a few months to
lose training adaptations completely if no
activity at all is performed. This explains why
many sports people continue to train through
the off-season.
The variables of fitness training can be remembered by
using the acronym F.I.T.T. By adapting these variables,
programmes can be designed that will suit the majority
of people.
Frequency
 Frequency refers to the number of training
sessions that are carried out per week; that is,
how often training is performed.
Intensity
 This variable refers to how hard a person works
during a training session. The intensity of
training is probably the most important factor
when it comes to improving fitness as there is
a threshold, below which, no significant
adaptations will occur. On the other hand,
training at too high an intensity will result in
 the individual being unable to complete the
prescribed duration.
Time
 Time refers to the duration of the training
session. The duration of training is inversely
related to its intensity: the more intense a
session is, the shorter the duration needs to be
in order to gain the fitness benefits.
Type
 The type or mode of exercise performed may
affect the fitness benefits achieved. When
choosing the mode of exercise, the specificity
principle must be considered. The exercise that
is prescribed should be specific to the
individual’s preferences, needs and goals. It is
also important to remember the principle of
individuality and consider individual needs
when choosing exercise type; for example,
high impact exercise is not recommended for
overweight individuals.
Lesson 6
Nutrition can be defined as food at work in the body. It
can also be defined as the process by which the
organism ingests, digests, absorbs, transports and
utilizes nutrients and disposes of their end-products.
Nutrients can be divided into 2 categories:
macronutrients, and micronutrients. Macronutrients
are those nutrients that the body needs in large
amounts. These provide the body with energy
(calories). Micronutrients are those nutrients that the
body needs in smaller amounts.
Macronutrients are the nutrients we need in
larger quantities that provide us with energy: in other
words, fat, protein and carbohydrate. Micronutrients
are mostly vitamins and minerals, and are equally
important but consumed in very small amounts.
We generally get our micronutrients along with
macronutrients. Protein-containing foods such as
meat, beans, milk, fish or eggs are sources of iron,
calcium and vitamin D, for example. Carbohydrate-
containing foods such as fruit and vegetables provide a
wide range of vitamins, minerals and fibre, while
starchy carbohydrates such as brown rice, wholegrain
bread and cereals provide fibre, B vitamins and
magnesium. Fats provide us with vitamins A, D, E and
K.
Micronutrients are essential elements required by the
body for functioning. They are essential, just like
macronutrients, but needed in much smaller amounts.
Despite the amount needed, they are crucial for proper
development, growth, enzyme production and much
more.
Micronutrients include vitamins, minerals, phyto-
nutrients and antioxidants. They are found in all foods,
just like macronutrients, but also abundant in plants,
herbs and spices. Here’s an easy way to look at it;
macronutrients provide calories and energy, while
micronutrients supply the “tools” for the biological &
physiological functions.
Micronutrients enable the body to produce
enzymes, hormones and other substances essential for
proper growth and development. Although only
needed in tiny amounts, even moderate levels of
deficiency can have serious detrimental effects on
human function. Micronutrient malnutrition has many
adverse effects on human health, not all of which are
clinically evident. In addition to the direct health
effects, micronutrient malnutrition has profound
implications for economic development and
productivity, including potentially huge public health
costs and the loss of human development.
MACRONUTRIENTS
CARBOHYDRATES
Role in the Body
1. Fuel during high intensity exercise
2. Spares protein (to preserve muscle mass
during exercisee)
3. Fuel for the Central Nervous System (your
brain!)
Recommended Allowance
1. Sedentary Individuals: 40-50% of your total
daily calories should be carbohydrates
2. Exercises Regularly: 60% of your total daily
calories should be carbohydrates
 3. Athletes or persons involved in heavy training: 8. Some vegetables
70% of your total daily calories should be 9. Animal sources
carbohydrates (3.5-4.5 grams of carbohydrate
per pound of body weight) FATS
Role in the Body
NOTE: 1 gram of carbohydrate = 4 Calories 1. Energy reserve
2. Protects vital organs
Food Sources 3. Insulation
4. Transport fat soluble vitamins
1. Grains (choose mostly whole grains for added
benefits) Recommended Allowance
2. Dairy (choose low-fat or non-fat most often)
3. Fruit (choose whole fruits more often than fruit 1. 20-35% of your total daily calories should come
juices) from fat.

PROTEINS Less than 10% of total daily calories should come

Role in the Body from Saturated Fat (coconut and palm kernel
1. Tissue structure (part of organ tissues, muscle, oil, shortening, butter, cream cheese, full fat
hair, skin, nails, bones, tendons, ligaments and dairy products)
blood plasma)
2. Part of cell plasma membranes NOTE: 1 gram of fat = 9 Calories
3. Involved in metabolic, transport, and hormone
systems Food Sources
4. Make up enzymes that regulate metabolism
5. Involved in acid/base balance to maintain a 1. Oils
neutral environment in our bodies 2. Nuts
3. Seeds
Recommended Daily Allowance 4. Meat, fish, dairy
5. Micronutrients
1. Sedentary Individuals: 0.36 grams of protein
per pound of body weight MICRONUTRIENTS
2. Recreationally Active: 0.45-0.68 grams of
protein per pound of body weight Vitamin B1: Thiamin
3. Competitive Athlete: 0.54-0.82 grams of
protein per pound of body weight Function
4. Teenage Athlete: 0.82-0.91 grams of protein
per pound of body weight 1. Needed to release energy in food
5. Body Builder: 0.64-0.91 grams of protein per 2. Prevents beriberi
pound of body weight
6. When restricting Calories: 0364-0.91 grams of Food Sources
protein per pound of body weight
7. Maximum amount of protein the body can 1. Whole grains
utilize: 0.91 grams of protein per pound of 2. Dried beans
body weight 3. Peas
4. Peanuts
NOTE: 1 gram of protein = 4 Calories 5. Animal proteins

Food Sources Vitamin B2: Riboflavin

1. Legumes (beans) Function

2. Lentils
3. Soy products, such as tofu 1. Needed to build and maintain body
4. Peanuts and nuts tissues
5. Whole grains (quinoa, oats, brown rice)
6. Seeds Food Sources
7. Meat alternative products
 1. Whole grains Folic Acid
2. Green and yellow vegetables
3. Animal proteins Function

Vitamin B6: Pyridoxine 1. Helps build DNA and protein

2. Helps maintain intestinal tract
Function 3. Aids in bone growth
4. Prevents nervous system birth defects
1. Helps the development of the nervous
system Food Sources
2. Involved in the production of blood
3. Helps break down protein and glucose to 1. Dark green leafy vegetables
produce energy for the body 2. Yeast
3. Wheat germ
Food Sources
Vitamin A: Retinal
1. Potatoes
2. Chickpeas Function
3. Yeast
4. Nuts 1. Vision
5. Bulgur 2. Healthy skin
6. Fish 3. Healthy hair
7. Rice
8. Bananas Food Sources

Vitamin B12: Cobalamine 1. Animal products

2. Body can make vitamin A from vegetables
Function that have carotene
1. Carrots
1. Promotes proper growth and 2. Sweet potatoes
development of the nervous system 3. Other red-orange vegetables

Food Sources Vitamin D

1. Fortified cereals Function

2. Nutritional yeast
3. Algae 1. Promotes strong teeth and bones
4. Animal products 2. Prevents rickets

Vitamin C: Ascorbic Acid Food Sources

Function 1. Mushrooms
2. Dairy Milk & Fortified Non-Dairy Milk
1. Helps form growth hormones 3. Fortified cereals
2. Needed to build strong gums, teeth, and 4. Cod liver oil
bones 5. Tuna
3. Antioxidant 6. Salmon
7. Egg yolks
Food Source 8. Produced by the body when exposed to
sunlight
1. Citrus fruits
2. Cabbage Vitamin E
3. Berries
4. Peppers Function

1. Prevents damage to cell membranes

 2. Protects vitamin A Sodium
3. Aids in blood production
Function
Food Sources
1. Regulates water balance
1. Seeds and Nuts 2. Stimulates nerves
2. Vegetable oil
Food Sources
Vitamin K
1. Table salt
Function 2. Bread
3. Almost everything
1. Aids in blood clotting
Iron
Food Sources
Function
1. Green leafy vegetables
2. Produced by bacteria in the large intestine 1. Forms blood cells
2. Transports oxygen throughout the body
Calcium
Food Sources
Function
1. Dark green vegetables
1. Maintains teeth and bones 2. Whole-grain cereals
2. Helps blood clot 3. Whole grains, such as brown rice &
3. Helps nerves and muscles function quinoa
4. Legumes
Food Sources 5. Lentils
6. Nuts
1. Dairy Milk & Fortified Non-Dairy Milks 7. Seeds
2. Dark green vegetables 8. Dried fruits
3. Sardines 9. Animal proteins
4. Clams
5. Oysters Zinc
6. Legumes
7. Almonds Function

Potassium 1. Aids in transport of carbon dioxide

2. Aids in healing wounds
Function 3. Forms enzymes

1. Regulates water balance in cells Food Sources

2. Helps nerves function
3. Important for heart rhythm 1. Whole grains
2. Dairy Milk & Fortified Non-Dairy Milks
Food Sources 3. Legumes

1. Oranges Water
2. Bananas
3. Cereal Functions
4. Potatoes
5. Dried beans 1. Moistens tissues such as those in the
mouth, eyes, and nose
2. Protects body organs and tissues
3. Helps prevent constipation
 4. Helps dissolve minerals and other
nutrients to make them accessible to the
body
5. Regulates body temperature
6. Lubricates joints
7. Lessens the burden on the kidneys and
liver by flushing out waste products
8. Carries nutrients and oxygen to cells
Energy-giving foods – Carbohydrates, Fats- Energy
required constantly for the voluntary & involuntary
activities of the body.
Body-building foods – Proteins, Minerals- Muscles,
bones & organs are built up and maintained by the
protein supplied by the food. Minerals like iron,
phosphorous affect the formation of the blood –
skeleton tissue (bones).
Protective foods – Vitamins, Minerals – essential for
safeguarding the body against diseases.
Regulatory foods – Water, Roughage- Water is
required to regulate body processes such as digestion,
excretion, maintenance of the body temperature and
the electrolyte balance. Roughage helps normal body
movements.
Healthy Diet
Provides the body with essential nutrition that
maintain or improve general health.
Fitness
A general state of good health usually as a
result of exercise and nutrition.
Planes and Axis
Human movements are described in three dimensions
based on a series of planes and axis. There are three
planes of motion that pass through the human body.
 The sagital plane
 The frontal plane
 The transverse (horizontal) plane
The sagital plane lies vertically and divides the body
into right and left parts.
The frontal plane also lies vertically and divides the
body into anterior and posterior parts.
The transverse plane lies horizontally and divides the
body into superior and inferior parts.
Axis
An axis is a straight line around which an object rotates.
Movement at a joint takes place in a plane about an
axis. There are three axes of rotation.
 Sagital axis
 Frontal axis
 Vertical axis
The sagital axis passes horizontally from posterior to
anterior and is formed by the intersection of the sagital
and transverse planes.
The frontal axis passes horizontally from left to right
and is formed by the intersection of the frontal and
transverse planes.
The vertical axis passes vertically from inferior to
superior and is formed by the intersection of the sagital
and frontal planes.
Planes of motion and function
 There is a tendency when describing a
movement for it to be referred to in the
particular plane that it is dominated by. An
example of this would be a description of
walking as a sagital plane movement.
 In reality this is really only a description of the
gross direction of movement. At individual
joint level, movement will be occurring in all
three planes not solely in the sagital plane. For
example during walking, the hip will be
flexing/extending in the sagital plane,
adducting/abducting in the frontal plane and
internally/externally rotating in the transverse
plane.
 The same concept applies to all the individual
joints in the lower limb
 The movement that you effectively “see” does
not represent what is occurring in terms of
motor control and force absorption within all
three planes.
 For example during gait the most obvious hip
movement is expressed in the sagital plane,
but at the joint there is an interplay between
eccentric force absorption and concentric
force production in all three planes. The hip is
subtly decelerating internal rotation and
adduction and then accelerating external
rotation and abduction.
 This simultaneous movement can be seen as
one motion with three components…… it can
be termed tri-planar motion
 It is essential that the exercise professional is
comfortable with the concepts of tri-planar
motion and the fact that all functional
movements are three dimensional, however it
is biomechanically understood that description
in single plane terms is most useful when
generalising about gross movement patterns.
Movement Based Exercise D. Circuit Training

 Works to strengthen the complete system,

 a form of body conditioning that involves
working your muscles through a deeper range
endurance training, resistance training, high
of motion.
intensity aerobics, and exercises performed in a
Best Styles of Movement Based Exercise circuit, similar to high-intensity interval training.

 Yoga- means union or connection and comes E. Tabata Training

from the Sanskrit root yuj which means “ to  is high intensity interval training. A cardio training
join or to yoke”. It is universal in its application
which relies upon short bursts of all out exertion
leading to all round development of body and
followed by rest period.
soul.
 Calisthenics – a form of exercise consisting a
variety of movements that exercise large
muscle groups such as running, standing,
grasping, pushing, etc. These exercises are
often perform rhythmically and with minimal
equipment as body weight exercises.
 Parkour- training discipline using movement
that develop from military obstacle course
training. Practitioners, called tracers or
traceurs , aim to get from one point to another
in complex environment, without assistive
equipment and in the fastest and most
efficient way possible.

 Rock Climbing- a sport or activity of climbing

rock faces with the aid of ropes and special
equipment.
Lesson 8
Basic Strength Training Activities
It work your muscles by applying a resistance against
which the muscle need to exert a force.
A. Body Weight Exercise
 are strength training exercises that use the
individuals own weight to provide resistance
against gravity. It can enhance a range of bio motor
abilities including strength, power endurance,
speed and flexibility.
B. Free Weight
 are physical training aids designed for use in
isolating resistance to a muscle or muscle group,
when weight is not supported or otherwise
connected to a machine, pulley or lever.
C. Functional Exercise
 are movements or exercises that improve a
person’s ability to complete their daily activities or
to achieve a specific goal.