These are CYQ slides and not my own.

2. Central YMCA Qualifications
(CYQ)
Principles of Exercise, Fitness and Health

3. By the end of this unit you will be able to:
•Understand the relationship between health and physical activity
•Describe the aspects of total fitness
•Name the five components of physical fitness
•Explain the factors that affect health, physical fitness and training
potential
•Understand all aspects of cardiovascular fitness with particular
reference to the aerobic heart rate training zone model
•Define the terms: muscular strength, muscular endurance and
understand aspects of training for muscular strength and endurance
•Explain the terms: flexibility, static flexibility, ballistic flexibility and
developmental stretching
•Define the term motor fitness and understand aspects of training
motor fitness
•Explain adaptations for special populations for the components of
physical fitness
•Explain basic nutritional guidelines for exercise and health

4. Assessment
Unit 3 (Principles of Exercise, Fitness and
Health) will be assessed by an externally set and
assessed written test.
The test will be:
• Externally set and assessed (by CYQ)
• Multiple choice questions
• 40 questions (70% pass mark - 28 marks
required)
• Time allocation 60 minutes

5. Health & Fitness
L2 Principles of Exercise Fitness and
Health

6. Defining Health and Fitness
• According to the World Health Organisation,
health is a state of complete physical, mental
and social well being; not merely the absence
of disease or infirmity (WHO, 1946)

7. Defining Health and Fitness
• The term ‘fitness’ refers to the ability to
meet the demands of life safely and
effectively, without exhaustion or undue
stress. Fitness is a multi-dimensional concept
and the level of fitness in one area can
influence other aspects of ‘total health’
including: emotional & mental, social,
medical, nutritional, spiritual and physical

8. Defining Health and Fitness
• Physical activity is defined as any bodily
movement produced by skeletal muscles that
require energy expenditure. Physical
inactivity is an independent risk factor for
chronic disease and is estimated to cause 1.9
million deaths globally

9. Health related Fitness
• Health related fitness is the capacity to
combine all aspects of fitness to facilitate
positive health and maintain optimal quality
of life
• This is often referred to as ‘total fitness’

10. Health related Fitness
• Physical fitness is unique among the
components of ‘whole health’ as it is
accepted that physical fitness can have a
beneficial impact on ALL other aspects ‘total
fitness’

11. Relationship between Total Fitness &
Physical Fitness

12. The Components of Total Fitness
• Emotional and mental – well being, the ability
to think clearly an constructively
• Social – ability to interact, communicate and
form relationships with others
• Medical – state of health and absence of
disease
• Nutritional – eating a well balanced diet

13. The Components of Total Fitness
• Spiritual – attitude, honoring ones own and
others human values
• Physical – a combination of attributes that
allows you to function effectively, to enjoy
leisure and cope with emergencies

14. The Components of Physical Fitness
• Flexibility - the ability of a joint or joint
complex to work to its full range of
movement
• Motor skills - the ability to perform a range
of skills such as balance, coordination, speed,
agility, power and reaction time

15. The Components of Physical Fitness
• Cardiovascular fitness - the ability of the heart
and lungs to take in, transport and utilise
oxygen
• Muscular strength - the ability of a muscle or
group of muscles to use maximum force
• Muscular endurance - the ability of a muscle or
muscle group to perform continual repetitions

16. Factors Influencing Health and Fitness
Health, physical fitness and training potential
are determined by several variables including:
•Genetic Factors
– Heredity
– Body type (ectomorph, mesomorph and
endomorph)
•Gender
•Age

17. Factors Influencing Health and Fitness
• Lifestyle factors:
– Everyday activity
– Health status
– Lifestyle habits
– Diet

18. Health and Regular Physical Activity
Regular physical activity is one of the most
important things that you can do for your
health. According to the WHO, at least 30
minutes of regular, moderate-intensity physical
activity on most days can help:
•Decrease the risk of coronary heart disease
•Decrease the risk of some cancers
•Normalise blood pressure
•Decrease high cholesterol

19. Health and Regular Physical Activity
• Promote bone density to protect against
osteoporosis and falls in older age
• Decrease the risk of type 2 diabetes
• Reduce the risks of developing some types of
cancers
• Promote healthy growth in children

20. Health and Regular Physical Activity
• Weight management
• Improve confidence and wellbeing
• Strengthen bones, joints and muscles to
improve joint stability and posture
• Decreasing the risk of injury

21. Exercise Prescription for Health
• Chief Medical Officer and Department of
Health `Start Active and Stay Active` report
guidelines:
• Under fives – 180 min per day
• Children and young adults – 60 min and up to
several hours per day
• Adults 19-64 and older – 150 minutes each
week of moderate to vigorous intensity
physical activity
http/:www.bhfactive.org.uk

22. Barriers to Fitness and Exercise
Despite growing awareness of the benefits
many people struggle to start or to maintain an
effective long term exercise habit. Common
barriers include:
• Physical
• Physiological
• Financial
• Time
• Motivational

23. Key Points
• Total fitness is a multi dimensional concept
that includes various fitness aspects
• Regular physical activity is beneficial to
health
• Physical fitness has five components and is
affected by several factors
• Common barriers can influence an individuals
participation in regular exercise

24. Principles of Training
L2 Principles of Exercise Fitness and
Health

25. Principles of Training
Training is a slow and subtle process that should
lead to improved performance resulting from
planned physiological and psychological changes.
Programming considerations include:
• Overload principle
• Progressive principle
- Repetitions, resistance, rate, rest, complexity
• Specificity principle
- Specific adaptations to imposed demands
(SAID)

26. Principles of Training
•
•
•
•
•
•
•
Overload
Specificity
Reversibility principle
Adaptability
Recovery time
Plateau
Regression

27. Short Term Effects of Training
What happens to the body during training?
The following short term responses take place:
• Activity of the nervous system increases
• Heart rate, blood flow, oxygen uptake,
cardiac output and stroke volume increase
• Blood vessels dilate
• Concentration of CO2 rises in the blood
leading to increased breathing rate
• Muscle and core body temperature rises

28. Short Term Effects of Training
• Levels of lactic acid rise
• Blood pressure increases
• Joints become more mobile
Once training stops, the body returns to its
normal resting state. However, this process
must be gradual to avoid blood pooling

29. Principles of Training
Blood Pooling
• If exercise stops suddenly the blood and
waste products stay in the muscle
• Blood pooling can be avoided by
incorporating an effective cool down
whereby the intensity is reduced slowly

30. Principles of Training
Applying the FITT principle to achieve overload
• Frequency – the number of sessions in a
given period (how often)
• Intensity – the level of work performed
during an activity session (how hard)
• Time – the duration of a given session (how
long)
• Type – the choice of activity. For example,
running, weight training, stretching etc.

31. Exercise and the Skeletal System
Regular exercise has a positive impact on the
skeletal system as well as the muscles
Regular weight bearing exercise has been
shown to have the following benefits:
Short term
•Increased ROM
•Increased secretion of synovial fluid
•Improved shock absorption

32. Exercise and the Skeletal System
Long term
• Increased bone density
• Decreased risk of osteoporosis
• Improved joint stability
• Increased joint mobility
• Stronger connective tissue
• Improved ROM
• Improved posture
• Improved coordination and balance
• Decreased risk of injury

33. Exercise and Improved Posture
A balanced exercise programme can improve
posture. Benefits of improved posture include:
•Improved functional performance
•Reduced risk of injury
•Elevated self esteem
Discuss postural focused exercises within:
•Muscular strength
•Muscular endurance
•Flexibility
•Core stability

34. Speed and its Impact on Exercise
• Potentially negative impact on posture
• Increased muscular strength (and control)
required to maintain posture at speed
• Speed can be used to increase or decrease
intensity
• Not always the most appropriate method of
increasing exercise intensity

35. Key Points
• The principles of training are overload,
specificity, adaptability, individuality,
recovery time and plateau
• Overload is applied using the FITT principle
• Modifications, progressions and adaptations
are required to meet individual needs
• And effective cool down will ensure that
safely the body returns to normal

36. Cardiovascular Fitness
L2 Principles of Exercise Fitness and
Health

37. Cardiovascular Fitness
• Cardiovascular fitness is often referred to as
stamina, endurance, cardio-respiratory fitness
(heart and lungs) or aerobic fitness. All these
terms essentially refer to ‘the ability to take
in,transport and utilise oxygen`

38. Cardiovascular Exercise
• Cardiovascular exercise can be defined as
being:
– Rhythmic in nature
– Continuous
– Uses large muscle group
– Under low to moderate tension
– Over an extended period of time
– Frequently referred to as ‘aerobic
exercise’.

39. Guidelines for CV Training
ACSM guidelines to achieve and maintain cardiovascular health and
fitness benefits
Frequency
3-5 days per week
Intensity
Moderate and vigorous
Time
Moderate 30 minutes 5 days a week OR vigorous
20-25 minutes 3 days a week
Type
Rhythmic aerobic activity that involves large muscle
groups

40. Physical Exercise and the Heart
• The heart is a muscle (specifically cardiac
muscle)
• Improves in response to overload
• HR is very individual
• Not necessarily an indication of CV fitness
(heart size)
• Resting HR will be lower in response to
regular and progressive CV training
• Massive health benefits in reduced risk of
CHD

41. Heart Rate Training Zones
Aerobic HR training zone
• 50% - 100% maximum HR
• Partly genetic but always affected by age

42. Heart Rate Training Zones
We use four key aerobic HR training zones
• Moderate aerobic zone - 50%+ MaxHR, mainly for
untrained sedentary individuals & realistic first step
to training
• The fitness zone - 60%-70% MaxHR, ‘Fat burning’ –
suitable for most individuals & next step in intensity
• The performance zone - 70%-80% MaxHR, for
improvements in CV fitness `aerobic training zone`
• Performance anaerobic zone - 80%-90% MaxHR, for
very well trained individuals, to increase speed, pace
and performance

43. Exercise Intensity
• HR changes in response to exercise
– Heart size, stroke volume, HR, oxygen
uptake (V02 MAX)
• HR is a valid measure of both:
– Exercise intensity
– CV performance progression (fitness)
• HR affected by a number of factors
(medication, pregnancy, etc)

44. Monitoring Exercise Intensity
A quick and simple method for measuring
exercise intensity for aerobic work is to use
heart rate
•Heart rate (HR) – beats per minute
– Resting HR
– Maximum HR – Age adjusted prediction
(220 – age)

45. Measuring Exercise Intensity
• Effective alternative methods of measuring
intensity:
– RPE 6–20 Borg scale
– RPE Borg CR 10 scale
– Talk test
– Observation

46. Exercise Intensity
The 6 – 20 Borg scale

47. Exercise Intensity
The CR 1-10 scale

48. Benefits of CV Training
Short term effects of CV activity (during
exercise):
• Heart rate, blood flow, oxygen uptake, cardiac
output and stroke volume all increase
• Blood vessels dilate
• Concentration of CO2 in the blood increases
and thereby breathing rate
• Muscle temperature and overall core body
temperature increase
• Levels of lactic acid in the blood rise

49. Benefits of CV Training
Longer term effects of CV training (health &
fitness):
• The lungs (increased capacity – utilisation rather
than size)
• The blood (increased transport – blood volume
and red blood cells)
• The heart (increased cardiac output – larger and
stronger heart muscle)
• Blood capillaries (increased number – increased
exchange)

50. Benefits of CV Training
• Blood pressure (reduced/normalised)
• The muscles (increased mitochondria – better
oxygen utilisation)
• The bones (improved density – dependant on
weight baring activity)
• Blood fat profile (LDL and HDL profile
changes)
• Blood pooling (increased blood supply to
working muscles – cool down

51. CV Training for Special Populations
• Children
– Need to work harder than adults to meet
oxygen requirements
– Developing energy supply systems
– Interval or fartlek training more
appropriate
• Pregnancy
– Low to moderate intensity – maintain
blood flow to foetus
– Overheating and breathlessness

52. CV Training for Special Populations
• Ageing
– Fatigue, lactic acid tolerance and recovery
– Age related increased BP, dizziness and
blood re-distribution
– Rib cage flexibility and breathing rate
(oxygen exchange)
– Bones and joints – may need to avoid
prolonged high impact exercise)

53. CV Training for Special Populations
• Disability
– Exercise options may be limited by
disability
– Fitness level may be low due to disability
related inactivity
– Consider exercise options carefully and
seek professional advice

54. Key Points
• CV fitness refers to the body's ability to take in,
transport and utilise oxygen
• CV exercises are rhythmic, continuous using
large muscle groups under moderate tensions
• Max Hr can be estimated by using the formula
220 minus age
• There are four heart rate training zones
• Heart rate during exercise can me monitored by
several methods
• CV can provide protection against CHD and
provide health benefits

55. Muscular Strength and
Endurance
L2 Principles of Exercise Fitness and
Health

56. Muscular Strength
Muscular Strength
`The Maximal tension or force that is produced
by a muscle or muscle group`
Very high resistance x low repetitions
75% (or above) of 1RM x low repetitions
(1-10 reps)

57. Muscular Endurance
Muscular Endurance
`The ability of a muscle, or muscle group, to
exert sub-maximal forces against a resistance
over an extended period of time`
Low to moderate intensity x high repetitions
40% – 60% of 1RM x high repetitions
(15-25 reps)

58. Muscular Power
Power is defined as:
Force x Speed

59. The strength and endurance continuum
The Muscular Strength and Endurance
Continuum
Strength
Strength/endurance
Endurance
Heavy resistance
Heavy/moderate
resistance
PC/LA energy
system
Moderate resistance
1-8 repetitions
8-12 repetitions
12-25 + repetitions
Fast twitch muscle
fibres
Mix of fibre types
Slow twitch muscle
fibres
PC energy system
LA/O2 energy
system

60. Guidelines for Improving Muscular Fitness
ACSM guidelines for improving muscular fitness
Frequency
2-3 times per week with 48 hours separating the
training sessions
Intensity
2-4 sets of 8-12 repetitions, with a rest interval of
2-4 minutes between sets. For older adults and
the deconditioned, 1 or more sets of 10-15
repetitions
Time
Relative to the number of exercises and sets/reps
Type
Whole-body, multi joint exercises for the major
muscle groups
Free weights, resistance machines, body weight
etc.

61. Long Term Effects of MSE Training
Long-term moderate levels of CV fitness can
improve:
•The heart
•The lungs
•Circulation
•Blood
•Blood pressure
•The skeleton
•The muscles

62. Delayed Onset Muscle Soreness
• Stress on connective tissue (micro tears)
• Muscle stiffness/pain 12-72 hours after exercise
– Risk for new clients (untrained) or following
change of exercise routine
• Eccentric training
– 30-40% more resistance capacity than
concentric phase
– Higher level of muscle damage (micro tears)
– Not suitable for de-trained clients

63. Contraindicated Exercises for
Special Populations
Children
•Weight bearing exercise for children is an
important feature of development
•Appropriate repetitions and resistance
stimulate bone growth
•High intensity strength training may damage
bone and the growth plates
•Muscle growth does not keep up with bone
growth in developing children

64. Contraindicated Exercises for
Special Populations
Pregnancy
•The hormone relaxin effects joint stability, especially
those in the pelvis
•Changing body shape and lax ligaments lead to
postural changes
•A supine lying position should be avoided after the
first trimester due to the restriction of blood return to
the heart and the pressure on internal organs.
•Relaxin may remain in the system up to five months
after childbirth.

65. Contraindicated Exercises for
Special Populations
Ageing
• Decreasing metabolic rate (muscle atrophy
related)
• Regular resistance training preserves muscle
mass
• Regular muscular fitness training reduces the
risk of osteoporosis and bone fractures in
later life and can reduce the frequency and
severity of falls and fractures.

66. Contraindicated Exercises for
Special Populations
Disability
• Exercise limitations specific to disability
• Muscles may be de-conditioned or atrophied
due to disability related inactivity
• Consider exercise options carefully and seek
professional advice

67. Key Points
• MSE can be achieved by using a range of repetitions
and resistance
• There are a range of adaptations to strength and
endurance training
• DOMs describes the micro tears in the tissues
associated with very high intensity training
• Body weight can be adapted for strength and
endurance by lever length and body position
• ACSM provide guidelines for improving muscular
fitness
• The benefits of MSE training contribute to health,
improved lifestyle, self-image and ease of daily
activities

68. Flexibility
L2 Principles of Exercise Fitness and
Health

69. Flexibility
Flexibility is a measure of the maximum range
of movement (ROM) possible around a joint or
joints
•Age related awareness of flexibility
•Under rated and under practiced component
of physical fitness
•There are many health related benefits to
maintaining good flexibility

70. Types of Stretching
• Static
– Passive
– Active
• Dynamic
• Ballistic
• PNF

71. When to Stretch
During warm up
• Short (preparatory) stretching – static or
dynamic
During cool down/specific stretch sessions
• Maintenance stretching
• Developmental stretching

72. Factors Affecting Flexibility
Factors affecting flexibility
•The structure of the joint
•Ligaments and tendons
•Opposing tissue bulk (muscle or fat tissue)
•Muscle and its connective tissues
•Gender
•Age
•Time of day
•Temperature

73. Guidelines to Flexibility
ACSM guidelines for stretching
Frequency
Minimum of 2-3 times per week
Intensity
3-4 reps per muscle group to the end of the range
of movement, without inducing discomfort
15-60 seconds for static. A 6 minute contraction
followed by a 10-30 second assisted stretch for PNF
techniques
Time
Type
Static, dynamic or PNF (ballistic may be considered
for persons who sporting activities involve ballistic
movements

74. Benefits of Flexibility Training
•
•
•
•
Quality of life
Improved sports performance
Improved posture
Stress management

75. Flexibility Training for Special Populations
Children
• Stretch with care
• Soft joints and growth spurts
Pregnancy
• Increased ability to achieve a greater ROM
(Relaxin)
• Stretch with care
• Short stretches only
• Avoid developmental stretching

76. Flexibility Training for Special Populations
Ageing
• Increased muscle ‘stiffness’
• Decreasing stretch potential
• Heat loss

77. Flexibility Training for Special Populations
Disability
• Exercise options may be limited due to
disability
• ROM may be limited due to disability related
inactivity
• Consider exercise options carefully and seek
professional advice

78. Key Points
• Flexibility is the ROM around a joint and is
specific to each joint
• There are several different types of
stretching
• Short stretches are performed in the warm
up, maintenance and developmental
stretching in the cool down
• Benefits to improve flexibility include
improvements in quality of life, sporting
performance, posture and prevention of
chronic back pain

79. Motor Skills
L2 Principles of Exercise Fitness and
Health

80. Motor Fitness (Skill)
Components of motor fitness
• Speed
• Agility
• Balance
• Coordination
• Power
• Reaction time

81. The Importance of Motor Fitness
• Kinaesthetic (spatial) awareness
• Links between the central and peripheral
nervous systems
• Every day activities
• Sporting performance
• Reduced risk of injury

82. Principles of Motor Fitness Training
Skill development can be affected by a number
of factors including:
•Previous skill/experience
•Kinaesthetic awareness
•Genetic factors
•Lifestyle factors

83. Principles of Motor Fitness Training
Skill development and the learning process:
•Individuals need both time and practice to develop new
specific skills
•Managing your body weight, maneuvering centre of
gravity, coordinating body movements, moving at
different speeds, in different directions and at different
intensities, will in the long term help to improve your
motor skills.
•There are three main stages of learning when training
motor skills

84. Principles of Motor Fitness Training
Three main stages of the motor skills learning
process:
•Cognitive
•Motor (associative)
•Automatic (autonomous)

85. Motor Skills Training for Special
Populations
Working with young people (age 14–16 years)
• Muscle growth does not keep up with bone
growth
• Very high intensity training should be avoided
• Weight bearing is an important feature of their
development

86. Working with Young People
Exercises to avoid:
• Prolonged high intensity (anaerobic training)
• High resistance training
Exercises to include:
• Interval type training (reduce the impact and
intensity between efforts)
• Body weight exercises incorporating gravity and
lever length as resistance
• Functional activities such as pulling and pushing
• Activities to develop motor skills

87. Motor Skills Training for Special
Populations
Ante Post Natal
• The hormone relaxin affects joint stability
(especially in the pelvis) therefore greater risk
of injury
• Time scales for release and withdrawal of
relaxin should be considered
• Changes in body shape leads to postural
changes in gravity

88. Working with Ante Post Natal Clients
Exercises to avoid:
• Supine position exercises after the first
trimester
• Developmental, PNF or ballistic stretching
• High impact exercises
Exercise to include:
• Interval type exercises
• Maintenance stretches e.g. static stretches
• Core stability exercises
•

89. Motor Skills Training for Special
Populations
Ageing
• Metabolic rate tends to decrease
• Loss of muscle tissue
• Loss of bone density
• Increased susceptibility to falls

90. Working with Ageing Clients (50+)
Safety guidelines as defined by the National
Occupational Standards for older people include:
Exercises to avoid:
•High impact. Prone/flexion activities. Complex
choreography

91. Working with Ageing Clients (50+)
Exercises to include:
• Back extension (in particular thoracic
extension) to improve posture
• Interval type activities which allows for rest
between harder bouts of activity
• Functional activities to assist in everyday
tasks
• Multijoint/compound type activities
• Balance activities
• Core stability activities

92. Motor Skills Training for Special
Populations
Disability
• Specific disability related limitations specific to
their disability
• Poor motor skills resulting from disability or
disability related inactivity
• Consider exercise options carefully and seek
professional advice

93. Key Points
• Motor fitness refers to the skill-related
elements of fitness agility
• Motor fitness is essential for everyday life,
sporting activities and specific exercises
• To develop motor fitness skills need to be
broken down into a logical learning process

94. General Considerations for
Special Populations
L2 Principles of Exercise Fitness and
Health

95. Young People
Working with young people (age 14–16 years)
•A sedentary lifestyle in young people can have
negative health consequences both now and
later in their life
•An obese child has an 80% chance of growing
up to be an obese adult
•Possibly due to unhealthy lifestyle choices and
learned behaviours from their parents

96. Young People
A young person who is active will have:
• Stronger muscles and bones
• A leaner body, controlled body fat and be
less likely to become overweight
• A decreased risk of developing type 2
diabetes
• Possibly lower blood pressure and blood
cholesterol levels
• Be more confident and have a better outlook
on life

97. Ante Post Natal
Working with antenatal and post natal clients
• Exercise plays an important role in promoting health
and well being before, during and after pregnancy
• Women who exercise during pregnancy have
reduced weight gain, more rapid weight loss after
delivery, improved mood and improved sleep
patterns
• Women who exercise regularly during pregnancy
may have less incidence of induction, faster labours,
are less likely to require epidural analgesia, have
fewer operative births and a quicker recovery from
delivery

98. Ante Post Natal
• Pregnancy is a highly complex physiological process
and precautions are needed to ensure that exercise
does not contribute to any complications.
• After birth, most of the physiological changes persist
for 4–6 weeks, therefore gradual introduction of prepregnancy exercise should be based on capability

99. Older People
• The advancement of age is something that happens
to us all
• People are commonly living well into their 80s
• Increased need to be physically fit to enable
individuals to be independent and enjoy life

100. Older People
Age should not be a barrier to exercise, regular physical
activity can:
•Stimulate physical and mental health
•Increase mobility and independence
•Improve stamina, strength, posture, coordination and
reduce the risk of falls
•Reduce the risks of osteoporosis and fractures
•Help to overcome loneliness and isolation
•Assist in reducing anxiety and depression and promote
a sense of well-being

101. Disability
• Over 10 million disabled people in the UK
• Only 7% are sufficiently physically active for
disease prevention
• Appropriate levels of physical activity is known to
reduce the incidence of certain chronic diseases
by as much as 50%

102. Age
• Disabled people may realise greater benefits
from keeping physically active as it can help
to reduce, manage or even reverse some
impairments
• Exercise with care. Seek expert advice.
Work within your knowledge and
qualifications
• Individuals with hearing or sight impairment
can easily be integrated within a regular
training environment

103. Key Points
• Due to physiological differences in special
populations, specialist training is required
• For the apparently healthy, simple
adaptations to mainstream sessions can be
made
• Working with specialist populations can be
rewarding and fun for the instructor and
potentially life-changing for the client

104. Nutrition
L2 Principles of Exercise Fitness and
Health

105. Recommendations for a
Healthy Diet
• The NHS Live Well website recommends the following
guidelines using the eatwell plate.
• The eatwell plate is a visual representation of how
different foods contribute towards a healthy balanced
diet
• The size of the segments for each of the food groups is
consistent with government recommendations for a
diet that would provide all the nutrients required for a
healthy adult or child (over the age of two).

106. The Eatwell Plate
The eatwell plate is based on the five food
groups:
•Bread, rice, potatoes, pasta and other starchy
foods
•Fruit and vegetables
•Milk and dairy foods
•Meat, fish, eggs, beans and other non-dairy
sources of protein
•Foods and drinks high in fat and/or sugar

107. The eatwell Plate

108. Key Nutrients
• The body needs fuel to provide energy for all
organs and cells to be able to do their job
• These fuels are provided in the form of the
following macronutrients:

109. Carbohydrates
Carbohydrates in the food we eat come in two
different forms:
•Simple carbohydrates
– naturally occurring sugars found in fruits
and milk
•Complex carbohydrates
– starches found in plants, particularly
grains, seeds and root vegetables like
potatoes

110. Fats
Dietary fats are complex organic substances
that are not soluble in water
There are two basic types of fat; saturated and
unsaturated:

111. Micronutrients
Vitamins and minerals
•Vitamins – to enable us to effectively use the energy
from the macronutrients
– Vitamins A, D, E & K are fat soluble
•Minerals for a range of very specific tasks
Deficiencies in vitamins and minerals can lead to
anaemia, reduced bone mineral density/osteoporosis,
digestive disorders such as constipation and diarrhoea,
reduced muscle mass, weight loss/gain and deficiencies
in essential fatty acids.

112. Fibre
• The body also needs fibre, which is a form of
carbohydrate that is found in plant cell walls.
• Fibre is essential for optimum function of the
digestive system

113. Hydration
Water
•Water provides the right conditions for all
other functions
•Approximately 65% of adult body weight is
made up of water
•We can survive for a number of weeks without
food, but four to five days without water
•Lost water MUST be replaced

114. Hydration
Water is lost from our bodies in a number of
ways:
• urine and faeces
• evaporation from the skin as sweat
• Expired breath
• Even without moving around we lose 2–2.5
litres of water per day via these routes

115. Hydration
• Approximately 50% can be replaced from the
food we eat
• An inactive person needs to drink about six
glasses of fluid a day
• A sportsperson or active trainer would need
to drink much more. Up to 4–5 litres per
day. More in hot environments

116. Dehydration
• If you lose too much water from the body
and it is not replaced, the building of body
tissues, temperature regulation and
metabolic rate are all affected
• The resulting dehydration can lead to fatigue,
headaches, lack of concentration and
constipation
• A loss of only 10% of your normal bodily
requirements can result in severe
dehydration that may be fatal

117. The Dietary Role of Key Nutrients
• Carbohydrates - energy production
– Complex
– Simple
• Fats - insulation, protection, vitamin
transport & energy production
– Saturated
– Unsaturated

118. The Dietary Role of Key Nutrients
• Proteins - tissue growth & repair, oxygen
transport, cell function and fighting disease
• Vitamins Minerals - multi functional with
major health benefits
• Fibre - aids digestion
• Water - required

119. Healthy Eating Advice
Choosing a variety of foods from within each
group will add to the range of nutrients you
consume. Foods in the eatwell plate fifth
group (foods and drinks high in fat and/or
sugar) are not essential to a healthy diet
•Eat predominantly complex carbohydrates
•Five to seven portions of fruit and vegetables
per day

120. Healthy Eating Advice
• Restrict intake of foods with a high sugar
content
• Eat less saturated fat and replace these with
mono-unsaturated and poly-unsaturated fats
• Drink at least two litres of water per day
• Reduce salt intake
• Moderate intakes of protein, less protein
from animal sources

121. Metabolism and Energy Balance
• The range of internal activities that take place in our
bodies is known as metabolism and the amount of
energy that is required at rest to drive metabolism is
known as our `basal metabolic rate` (BMR)
• BMR is measured in calories
• BMR will be different for each individual as it depends
on:
- body weight
- body composition
- how active we are

122. Metabolism and Energy Balance
• BMR is usually around 1,500 kcals (kilocalories) for an
average female and 2,000 kcals for an average male
• BMR estimated by body weight (kgs) x 25
i.e. 65 kgs x 25 = BMR 1625 kcals (irrespective of
gender)

123. The Energy Balance Equation
• The body will remain the same weight when calorific
intake equals calorific expenditure
• If intake exceeds output, the excess is stored as fat
weight
• If output exceeds input the result is weight loss
Energy in > energy out = weight gain
Energy in < energy out = weight loss
Energy in = energy out = weight maintenance

124. The Energy Balance Equation
• To lose weight there must be a deficit
• A deficit of 3,500 kcals is required to lose 1lb
of stored fat
• This is best achieved through a combination
of increased physical activity and a reduction
in calories

125. Health Risks of Poor Nutrition
There are many health risks associated with a poor
diet including:
•Overweight (obesity) or underweight
•Medical health issues including:
– Hypertension
– CHD
– Bone and joint disorders
– Diabetes
– Some forms of cancer
•Mental, emotional and social health issues

126. Professional Boundaries and Nutritional
Advice
• Fitness instructors are limited in providing
information to clients without further training.
• Stick to the guidelines as per the Food
Standards Agency and the eatwell plate
• Seek professional expert advice
• Pursue additional nutrition specific personal
qualifications

127. Key Points
• Good quality foods of the correct quantity are
essential to health
• The main food groups are carbohydrates, fats
and protein
• Vitamins, minerals, fiber and water are also
necessary for a variety of bodily processes
• The energy balance equation explains why we
gain, loose or remain the same weight
• A poor diet can lead to many health problems
• Instructors are limited in providing nutritional
information without further training