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. 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 YMCA Awards)
• Multiple choice questions
• 40 questions (70% pass mark - 28 marks required)
• Time allocation 60 minutes
Assessment
6. • 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)
Defining Health and Fitness
7. • 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
Defining Health and Fitness
8. • 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
Defining Health and Fitness
9. • 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’
Health related Fitness
10. • 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’
Health related Fitness
12. • 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
The Components of Total Fitness
13. • 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
The Components of Total Fitness
14. • 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
The Components of Physical Fitness
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. Health, physical fitness and training potential are
determined by several variables including:
• Genetic Factors
– Heredity
– Body type (ectomorph, mesomorph and
endomorph)
• Gender
• Age
Factors Influencing Health and Fitness
18. 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
Health and Regular Physical Activity
19. • 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
Health and Regular Physical Activity
20. • Weight management
• Improve confidence and wellbeing
• Strengthen bones, joints and muscles to improve
joint stability and posture
• Decreasing the risk of injury
Health and Regular Physical Activity
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/home/index.html
22. 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
Barriers to Fitness and Exercise
23. • 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
Key Points
25. 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)
Principles of Training
26. • Overload
• Specificity
• Reversibility principle
• Adaptability
• Recovery time
• Plateau
• Regression
Principles of Training
27. 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
Short Term Effects of Training
28. • 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
Short Term Effects of Training
29. 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
Principles of Training
30. 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.
Principles of Training
31. 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
Exercise and the Skeletal System
32. 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
Exercise and the Skeletal System
33. 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
Exercise and Improved Posture
34. • 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
Speed and its Impact on Exercise
35. • 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
Key Points
37. • 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`
Cardiovascular Fitness
38. • 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’.
Cardiovascular 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
acGvity
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. 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
Heart Rate Training Zones
43. • 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)
Exercise Intensity
44. 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)
Monitoring Exercise Intensity
45. • Effective alternative methods of measuring
intensity:
– RPE 6–20 Borg scale
– RPE Borg CR 10 scale
– Talk test
– Observation
Measuring Exercise Intensity
48. 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
Benefits of CV Training
49. 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)
Benefits of CV Training
50. • 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
Benefits of CV Training
51. • 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
– Talk test rather than HR monitoring
CV Training for Special Populations
52. • 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)
CV Training for Special Populations
53. • 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
CV Training for Special Populations
54. • 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
Key Points
56. 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)
Muscular Strength
57. 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)
Muscular Endurance
59. The Muscular Strength and Endurance
Continuum
Strength Strength/endurance Endurance
Heavy resistance Heavy/moderate
resistance
Moderate resistance
PC energy system PC/LA energy
system
LA/O2 energy
system
1-8 repetitions 8-12 repetitions 12-25 + repetitions
Fast twitch muscle
fibres
Mix of fibre types Slow twitch muscle
fibres
The strength and endurance continuum
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. • 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
Delayed Onset Muscle Soreness
63. 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
Contraindicated Exercises for
Special Populations
64. 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.
Contraindicated Exercises for
Special Populations
65. 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.
Contraindicated Exercises for
Special Populations
66. 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
Contraindicated Exercises for
Special Populations
67. • 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
Key Points
69. 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
Flexibility
71. During warm up
• Short (preparatory) stretching – static or dynamic
During cool down/specific stretch sessions
• Maintenance stretching
• Developmental stretching
When to Stretch
72. 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
Factors Affecting Flexibility
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
Time 15-60 seconds for static. A 6 minute contraction
followed by a 10-30 second assisted stretch for PNF
techniques
Type Static, dynamic or PNF (ballistic may be considered
for persons who sporting activities involve ballistic
movements
74. • Quality of life
• Improved sports performance
• Improved posture
• Stress management
Benefits of Flexibility Training
75. 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
Flexibility Training for Special
Populations
76. Ageing
• Increased muscle ‘stiffness’
• Decreasing stretch potential
• Heat loss
Flexibility Training for Special
Populations
77. 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
Flexibility Training for Special Populations
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
80. Components of motor fitness
• Speed
• Agility
• Balance
• Coordination
• Power
• Reaction time
Motor Fitness (Skill)
81. • Kinaesthetic (spatial) awareness
• Links between the central and peripheral
nervous systems
• Every day activities
• Sporting performance
• Reduced risk of injury
The Importance of Motor Fitness
82. Skill development can be affected by a number
of factors including:
• Previous skill/experience
• Kinaesthetic awareness
• Genetic factors
• Lifestyle factors
Principles of Motor Fitness Training
83. 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
Principles of Motor Fitness Training
84. Three main stages of the motor skills learning
process:
• Cognitive
• Motor (associative)
• Automatic (autonomous)
Principles of Motor Fitness Training
85. 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
Motor Skills Training for Special
Populations
86. 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
Working with Young People
87. 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
Motor Skills Training for Special
Populations
88. 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
• Balance exercises
Working with Ante Post Natal Clients
89. Ageing
• Metabolic rate tends to decrease
• Loss of muscle tissue
• Loss of bone density
• Increased susceptibility to falls
Motor Skills Training for Special
Populations
90. Safety guidelines as defined by the National
Occupational Standards for older people include:
Exercises to avoid:
• High impact. Prone/flexion activities. Complex
choreography
Working with Ageing Clients (50+)
91. 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
Working with Ageing Clients (50+)
92. 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
Motor Skills Training for Special
Populations
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
95. 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
Young People
96. 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
Young People
97. 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
Ante Post Natal
98. • 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 pre-
pregnancy exercise should be based on capability
Ante Post Natal
99. • 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
Older People
100. 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
Older People
101. • 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%
Disability
102. • 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
Age
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
105. • 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).
Recommendations for a
Healthy Diet
106. 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
The Eatwell Plate
108. • 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:
Key Nutrients
109. 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
Carbohydrates
110. Dietary fats are complex organic substances that
are not soluble in water
There are two basic types of fat; saturated and
unsaturated:
Fats
111. 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.
Micronutrients
112. • 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
Fibre
113. 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
Hydration
114. 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
Hydration
115. • 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
Hydration
116. • 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
Dehydration
117. • Carbohydrates - energy production
– Complex
– Simple
• Fats - insulation, protection, vitamin transport &
energy production
– Saturated
– Unsaturated
The Dietary Role of Key Nutrients
118. • Proteins - tissue growth & repair, oxygen
transport, cell function and fighting disease
• Vitamins Minerals - multi functional with major
health benefits
• Fibre - aids digestion
• Water - required
The Dietary Role of Key Nutrients
119. 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
Healthy Eating Advice
120. • 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
Healthy Eating Advice
121. • 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
Metabolism and Energy Balance
122. • 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)
Metabolism and Energy Balance
123. • 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
The Energy Balance Equation
124. • 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
The Energy Balance Equation
125. 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
Health Risks of Poor Nutrition
126. • 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
Professional Boundaries and Nutritional
Advice
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
