PHYSICAL FITNESS COURSE

SPSC 101
PREPARED BY :ANSUWAR YUSUF
 UNIT ONE
1.CONCEPTS OF PHYSICAL FITNESS

UNIT OBJECTIVES
 Define physical fitness,
physical activity, physical
By the end exercise and sport
of this unit  Understand the benefits of
physical fitness
you should
 Realize general principles of
be able to: fitness training
 Make behavior modification
to stay fit
 MEANINGS AND DEFINITIONS OF TERMS

1.PHYSICAL FITNESS
Physical means concerned with the human body as
distinct from the mind or spirit. However, fitness
means the quality of being suitable to fulfil a
particular role or task.
Physical fitness involves the performance of the
heart and lungs, and the muscles of the body. It is
ability to carry out daily tasks and routine physical
activities without undue fatigue.
MEANINGS AND DEFINITIONS OF TERMS
Cont’d

PHYSICAL FITNESS

WHAT IS THE CASE FOR FATIGUE ?

 MEANINGS AND DEFINITIONS OF TERMS

2.Physical Activity
WHO defines physical activity as any bodily
movement produced by skeletal muscles that
requires energy expenditure. Physical activity
refers to all movement including during leisure
time, for transport to get to and from places, or
as part of a person's work.
 MEANINGS AND DEFINITIONS OF TERMS
CONT’D

Physical Activity
The term, physical activity, does not require or
imply any specific aspect or quality of
movement. The term encompasses all types,
intensities, and domains.
 MEANINGS AND DEFINITIONS OF TERMS
CONT’D

Physical Activity
Based on predominant physiologic effect,
physical activity can be categorized in to
aerobic physical activity and anaerobic
physical activity.
Aerobic physical activity includes forms of
activity that are intense enough and
performed long enough to maintain or
improve an individual’s cardiorespiratory
fitness.
 MEANINGS AND DEFINITIONS OF TERMS
CONT’D

Physical Activity
Aerobic activities such as walking,
basketball, soccer, or dancing,
commonly require the use of large
muscle groups. The connection
between aerobic activities such as these
and cardiorespiratory fitness is
sufficiently close that the term “aerobic
capacity” is considered equivalent to
cardiorespiratory fitness.
 MEANINGS AND DEFINITIONS OF TERMS
CONT’D

Physical Activity
Technically, aerobic physical
activity includes any activity that
could be maintained using only
oxygen-supported metabolic
energy pathways and could be
continued for more than a few
minutes.
 MEANINGS AND DEFINITIONS OF TERMS
CONT’D

Physical Activity
Whereas, anaerobic physical activity refers
to high-intensity activity that exceeds the
capacity of the cardiovascular system to
provide oxygen to muscle cells for the usual
oxygen consuming metabolic pathways.
Anaerobic activity can be maintained for
only about 2 to 3 minutes. Sprinting and
power lifting are examples of anaerobic
physical activity.
 MEANINGS AND DEFINITIONS OF TERMS

3.Physical Exercise
The term "exercise" has been used
interchangeably with "physical activity", and,
in fact, both have a number of common
elements. For example, both physical activity
and exercise involve any bodily movement
produced by skeletal muscles that expends
energy.
 MEANINGS AND DEFINITIONS OF TERMS
CONT’D
3.Physical Exercise
Exercise is physical activity that is planned,
structured, repetitive, and purposive in the
sense that improvement or maintenance of one
or more components of physical fitness is an
objective.
MEANINGS AND DEFINITIONS OF TERMS

4. Sport
Sport is an organized,
competitive form of play.
Some persons view sport
simply as an organized form of
play, which might put it closer
to physical education as we
have defined it. However,
close consideration will show
that sport has traditionally
involved competitive activities.
MEANINGS AND DEFINITIONS OF TERMS
CONT’D
4. Sport
When we refer to sport as
“organized” competitive
activity, we mean that the
activity has been refined
and formalized to some
degree- that is, some
definite form or process
involved.
2. GENERAL PRINCIPLES OF FITNESS
TRAINING

4. Sport
 2. GENERAL PRINCIPLES OF FITNESS
TRAINING CONT’D

Training is a systematic process with the objective of

improving an athlete’s fitness in a selected activity.
It is a long term process that is progressive and
recognizes the individual athlete’s needs and
capabilities.
 2. GENERAL PRINCIPLES OF FITNESS
TRAINING CONT’D

The human body adapts well when exposed to stress.

The term stress, within the context of exercise, is defined
as an exertion above the normal, everyday functioning.
The process of training can be planned because training
follows certain principles. These principles of training
need to be fully understood before the coach can produce
effective long term programmes.
 2. GENERAL PRINCIPLES OF FITNESS
TRAINING CONT’D

1. Principle of Overload
Consider the old saying, “No pain, No gain”. A training
load is the work or exercise that an athlete performs in a
training session. Loading is the process of applying
training loads. When an athlete’s fitness is challenged by
a new training load there is a response from the body.
The initial response is of fatigue.
 2. GENERAL PRINCIPLES OF FITNESS
TRAINING CONT’D

2. FITT Principle
In exercise, the amount of stress placed on the
body can be controlled by four variables:
Frequency, Intensity, Time (duration), and
Type, known as FITT.
 2. GENERAL PRINCIPLES OF FITNESS
TRAINING CONT’D

3.Principle of Reversibility
•“If You Don’t Use It, You Lose It”. The principle of
reversibility suggests that activity must continue at
the same level to keep the same level of adaptation.
As activity declines, called detraining, adaptations
will recede.
 2. GENERAL PRINCIPLES OF FITNESS
TRAINING CONT’D

3.Principle of Reversibility
In cardiorespiratory endurance, key areas, such as
VO2max, stroke volume, and cardiac output all
declined with detraining while submaximal heat rate
increased.
 2. GENERAL PRINCIPLES OF FITNESS
TRAINING CONT’D

4.Principle of Individual Differences

While the principles of adaptation to stress can be
applied to everyone, not everyone responds to stress
in the same way. Along with other studies, this has
led researchers to believe individual differences in
exercise response are genetic. Some experts estimate
genes to contribute as much as 47% to the outcome of
training.
 2. GENERAL PRINCIPLES OF FITNESS
TRAINING CONT’D

What are the other factors that determine

individual differences rather than genetics ?
Each individual is unique. Each individual brings to
athletics his own capabilities, capacities and
responses to training. Different athletes will respond
to the same training in different ways.
 2. GENERAL PRINCIPLES OF FITNESS
TRAINING CONT’D

4.Principle of Individual Differences

In addition to genes, other factors can affect the degree of
adaptation, such as a person’s age, gender, and training
status at the start of a program. As one might expect,
rapid improvement is experienced by those with a
background that includes less training, whereas those
who are well trained improve at a slower rate.
 2. GENERAL PRINCIPLES OF FITNESS
TRAINING CONT’D

5.Principle of Specificity
The principle of specificity states that the specific
nature of a training load produces its own specific
response and adaptations. This may be obvious
when comparing the demands of events such as
marathon and shot. It is less obvious but just as
important when planning the training of a 200 meter
specialist compared with a 400 meter specialist. Or, a
100 meter hurdler compared with a 400 meter
hurdler.
 2. GENERAL PRINCIPLES OF FITNESS
TRAINING CONT’D

5.Principle of Specificity
The principle of specificity states that the specific
nature of a training load produces its own specific
response and adaptations. This may be obvious
when comparing the demands of events such as
marathon and shot. It is less obvious but just as
important when planning the training of a 200 meter
specialist compared with a 400 meter specialist. Or, a
100 meter hurdler compared with a 400 meter
hurdler.
 2. GENERAL PRINCIPLES OF FITNESS
TRAINING CONT’D

6.Principle of Variety
Training is a long term process and loading and
recovery can quickly become boring for the athlete
and the coach. The successful coach will plan variety
into the training programme to maintain the athlete’s
interest and motivation. In training for athletics a
change is sometimes better than a rest.
 TOPICS OF ASSIGNMENT

GROUP-1= MUSCULAR SYSTEMAND EXERCISE

GROUP-2= ENERGYSYSTEMAND EXERCISE
GROUP-3= CARDIOVASCULARSYSTEMAND EXERCISE
GROUP-3= RESPIRATORYSYSTEMAND EXERCISE