Health and physical fitness have a vital role in the life of men from time immemorial. The progress of the Nation lies in the hands of the people, who are healthy and physically fit. Every individual should develop physical fitness for a happy and effective living. In order to get physical fitness one has to involve in physical activities. Imagine a choice of foods that were tasty, nutritious and good for your health - i.e. they helped you maintain a healthy body weight, improved your overall mood, and reduced your risk of developing diseases. This Medical News Today information article provides details on the top ten foods considered to be the most healthy, according to surveys and sources across North America and Western Europe.

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CHAPTER 1
INTRODUCTION
GYM
INTRODUCTION
Health and physical fitness have a vital role in the life of men from time
immemorial. The progress of the Nation lies in the hands of the people, who are
healthy and physically fit. Every individual should develop physical fitness for a
happy and effective living. In order to get physical fitness one has to involve in
physical activities. Physical activity is essential for the development of wholesome
personality of a child which would depend upon the opportunities provided for
wholesome development of the mental, physical, social and spiritual aspects.
Hence a well organized and properly administered physical education programme
for schoolchildren is very essential. Physical activity throughout the ages has

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been acclaimed for health and recreation. It provided fun and enjoyment. It also
provided youthful exuberance and the elderly care. Physical activity and
movements are as old as human existence. It played numerous roles from struggle
for existence to struggle for excellence.
A sport is an activity in our lives where pursuits of different movement
achieved through the total investigation of Neuro – muscular co-ordination. In this
modern era, we can see that each and every individual directly or indirectly related
to sports. Modern Physical Education commonly known as there is sports where
pursuit of discipline freely formed such as biological, social and physical sciences.
Over a decade, the society in general has realized the need for keeping fit and
health through organized physical activity programme. Scientific evidence has
made with a clear and that unless man engages himself in organized vigourous
physical activity programme. The real benefits would not come.
Many researchers strongly supportthe regular exercises helps one to keep a
strong and healthy and to prevent cardio vascular diseases. Physically fit person,
heart beats at a lower rate and pumps more blood per beat at rest. As a result of
regular exercises and individual’s capacity to use oxygen is increased
systematically energy production depends on internal chemical or metabolic
change.

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Health, Fitness and performance are poorly correlated phenomena. Health is
generally defined as the freedom from disease, fitness strictly relates to a man’s
ability to meet the demands of his environment and excellence in performance.
Meaning and importance of Education
According to Bucher, Education is the reconstruction of events that
composethe lives of the individuals so that new happenings and new events
become more purposefuland meaningful. As a result of education, individual will
be better able to regulate the direction of ensuring experience. It further means that
the individual’s education consists of everything he or she does from birth to death.
Education is doing phenomenon. One learns through doing. Education takes in the
classroomin the library, in the playground, in the gymnasium and home. It is not
confined to schoolbut takes place wherever individual congregate.
Education in the beginning considered as reading, writing and doing
arithmetic. But in the modern conceptof scientific world education is considered to
bring out National harmonious and progressive development of man’s innate
power. It helps an individual to make an original contribution to human life.
Education contributes to the development advancement and preparation of
Nation’s culture. Educational institutions like colleges, Universities are 3clearly

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the chief agencies that improve the progress of the society. Education must meet
the challenges presented to the society.
Meaning and importance of PhysicalEducation
The primary aim of physical education is physical fitness of the individual. The
method can content in physical education to improve physical fitness are to be
visualized. Physical education is a process through which an individual obtain
optimal, physical, mental and social skills and fitness physical activity Lumpkin
(1986) Physical education is a meaningful and worthwhile experience obtained
through participation in physical activities that are physically wholesome mentally
stimulating and satisfying and socially sound William (1966).
Physical education is necessary becauseit will make all physically fit to
healthy to stimulate and satisfying the mind to keep all the socially sound and to
give leadership training. It is a must for youngster like students who like to have
mental stimulation and satisfaction. There has been a keen awareness of the need
for physical fitness on a nationwide basis.
Educationand PhysicalEducation
“ bodyand mind should be driven like a pair of horses hitched to a shaft”.
Sathyanesan (1970) Thirunarayanan and Hariharan (1959) quoted Swami

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Vivekanandas definition “Education as the manifestation of perfection already in
the man”. Education is drawn out the best in man through his, mind and spirit.
Physical education is an educational process that has as its aim, the improvement
of human performance through the medium of physical activities selection to
realize this outcome. Physical education includes the acquisition and refinement of
motor skills, the development and maintenance of fitness for optimal health and
well being the attainment of knowledge the growth of positive attitude towards
physical activity Bucher (1989)
The education is taking place in three learning domains, cognitude affective
and psychomotor, physicaleducation contributes domains, social needs, trends and
for force which influence the objective of education and also sportwithin a society
as well within the educational process.Recent years have been marked by calls for
educational reform. Specially revitalization and strengthening of educational
process. Thenature of educational reform that are being implemented may have for
reaching consequenceon the conductof physical educational programmes in
schools and colleges Bucher and other (1987).

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Meaning of Physical Fitness
Most authors define ‘physical fitness’s the capacity to carry out every day
activities without excessive fatigue and with enough energy in reserve for
emergencies. Emphatically this definition is inadequate for a modern way of life.
By such a definition almost anyone can classify himself as physically fit Gatchell
(1977) . According to Clarke (1971) Physical fitness is the ability to carry out daily
task with vigor and alertness without undue fatigue and ample energy to enjoy
leisure time pursuits and to meet unforeseen emergencies. Fitness is a broad term
denoting dynamic qualities that allow to satisfy the needs regarding mental,
emotional stability special consciousness and adoptability spiritual and oral fear
and organic health are consistent with heredity. Physical fitness means that the
organic system of the bodyare healthy and function efficiently vigorous tasks and
leisure activities beyond 5Organic development, muscular strength and stamina.
Physical fitness implies efficient performance in exercises Bucher and Prentice
(1985).
Importance of physical fitness
Every individual must know the importance of physical fitness. In other
words, one must have a fundamental knowledge of anatomy and physiology. This
fundamental knowledge enables person to understand physical fitness. Physical

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fitness is the capacity of a person to function steadily and smoothly when a
situation arise. Physical fitness makes you feel mentally sharper, physically
comfortable and more with your bodyand better able to copewith the demands
that every day life makes upon you. Increased physical fitness not only improves
health but improves your performance at work. Hundreds of American companies
have backed with idea financially by employing full time directors of fitness
fortheir work. Gorden Jackson(1985).
The benefits of physical fitness are numerous. The person who is physically
fit has greater amount of strength, energy and stamina an improved sense of well
being better protection from injury because strong well developed muscles
safeguard bones, internal organs and joints and keep moving parts limbers and
Improved cardio respiratory function Bucher and Prentice (1985).
It is necessary for every individual to be physically fit to perform their daily
work with ease and to take part in various activities effectively. Every one should
be fit enough through participation in physical activities to develop[p the different
physical fitness components.
PhysicalEducation and PhysicalFitness
The primary aim of physical education is not to develop star athletes,
winning team of expert performance but a national vitality with character values

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and physical fitness. It aims to develop youth into citizen who have the capacity to
enjoy vigour and interesting life. Mathews (1967) According to Falls,
(1971)“Physical fitness is an important objective of physical education programme
and the programme is directed toward achieving the objectives through specific
development exercises as well as games and activities that help to improve
physical fitness”.
Harrison Clark (1971) opines “Neuro – muscular coordination of individual
which include his ability to learn new skill finally to achieve competency in
physical activities in essential to all phase of physical education”.
The Need for Fitness Education
Fitness is that state which characterizes the degree to which a personis able
to function efficiently. Fitness is an individual matter. It implies the ability of each
personto live most effectively within his potentialities. Falls (1980) Physical
activities help a man achieve high degree of physical conditioning. In schools there
is a compulsory physical activities programme for all boys and girls, so it would be
interesting to find out which of the components have better physical fitness. There
are many physical fitness tests to evaluate the ability of the students to carry out
daily tasks without undue fatigue.

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PhysicalExercise and PhysicalFitness
Exercise is the means to an art, vigorous and lengthy life, inactivity will kill
you. Many people say that exercise makes them feel better and more relaxed
number of studies have shown that people improve psychologically as well
asphysically as a result of running programmes. There is a lot of circumstantial
evidence to suggest that this relaxing effect is caused by the release of endorphin –
morphine – like substances which occurnaturally in the brain. “If you make an
investment in exercise it makes you conscious ofother reasonable health habits.
You are not about to waste your investments” Morehouse and Brass (1975)
According to Lumpkin (1986) “Exercise means using or exerting bodyplay”
refers to the resultant action or what the participants do during physical exertion.
“Games” range from amusements or diversions to competition with
significantoutcomes governed by rules. Freedom from work or duties describe
“Leisure” which may or may not be used for physical activity similarly
“Recreation” refers or renews one’s strength and spirits after toil again with or
without activity. “Sport”encompasses all these diversions and physical activities
that are does for pleasure and success”.

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Health related PhysicalFitness
According to current thinking in the physical education profession, physical
fitness is either health related or performance related. In keeping with wellness
trend today and an emphasis on all aspects of healthful living in addition to
stressing performance or motor skill related to fitness. This aspect of physical
fitness concerns the development of qualities necessary to function efficiently and
maintain a healthy life style. Each of the components of health related fitness
cardio respiratory endurance, muscular strength and endurance, flexibility and
body composition Bucher and Prentice(1985). According to Bucher and Wuest
(1987) “Health related physical fitness is concerned with the development of those
qualities that often protect against disease and frequently are associated with
physical activity. Then health related physical fitness is important to everyone and
should be stressed by physical educators”.
Spiraling health care costs and realization of benefit to be gained from
participation in health and fitness activities have prompted many colleges,
corporation and other organization to establish programmes for their students and
client able. They have found that such programmes promote good health and also
make economic sense since poor health is cost by in terms of illness, primitive
death, development productivity and absenteeism Bucher and Prentice.

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Performance related Physical Fitness
Ko Ko (1985) says, “General physical fitness is the capacity of the body to
perform work to resist disease and infection and to resist physical stress imposed
by such things as heat, cold, atmospheric pressure changes at high attitude or under
water and the forces of jolts and vibrations”.
Thomas (1962) opines, “Physical fitness is the total fundamental capacity of
an individual to perform a given task”. Exercise is not always performed in a sport
or training when you paint your room or change a flat time you are exercising and
when you exercise or number of important bodily changes influence psychological
functioning in every striking ways if you are eventually to organize a realistic
personal programme of exercise it is important that you understand these changes.

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CHAPTER 2
BENEFITS OF GYM
GYM
What goes on inside your body when you pedal a bike or take a stroll? These
activities set off complicated physical processes that affect nearly every organ
system. When you exercise several times a week or more, your body adapts so
you’re able to do so more efficiently. Knowing about this process will help you
understand why physical activity has so many benefits.
Energy to burn
Like all machinery, your muscles must have fuel. This fuel comes from the food
you eat and your body’s reserves of fat and glucose. The catch is that nutrients
from food cannot be turned directly into usable energy for the trillions of cells in
your body. Each cell has one primary source of energy: a molecule called
adenosine triphosphate (ATP). Your body’s ability to create ATP is critical
because it determines your capacity for physical exertion. And the reverse is also
true: your physical conditioning influences how well you can generate ATP. The
food you eat contains energy stored in a variety of forms — proteins, fats, and
carbohydrates. Your body needs to extract that energy and capture it in the form of
ATP. To do this, your stomach and small intestine break the food into millions of

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tiny molecules, which enter the bloodstream and find their way to every cell in the
body (see the figure). There, in small cell structures called mitochondria, the food
molecules undergo a series of chemical reactions that ultimately lead to the
creation of ATP. Your body stores only a small amount of ATP, but makes it as
quickly as it’s needed. When demand increases — such as when you are
exercising— your bodymust churn out more. To do this, it taps into glucose stored
in the muscle and liver and fats from various places in the body. These substances
make their way through the bloodstream to the muscles. Stored glucose (also
known as glycogen) and fat can be broken down for ATP production in two ways:
aerobic (requiring oxygen) and anaerobic (requiring no oxygen). Aerobic processes
produce more ATP, but grind to a halt without oxygen. When your body is
working so hard that it is unable to deliver enough oxygen to support aerobic
metabolism of food for fuel, it switches to anaerobic production of ATP, which
creates a byproduct known as lactic acid. The lactic acid enters the bloodstream,
creating an acid imbalance. To compensate, your breathing speeds up to take in
more oxygen and your heart beats faster to move that oxygen to your muscles. But
you can’t sustain anaerobic activity. Your lungs and heart reach their maximum
work efforts, and your body can only neutralize the resulting acid imbalance for a
short time. The lactic acid generated from the anaerobic process also leaves
muscles feeling fatigued. Eventually, you need to slow down.

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Healthy Mind, Healthy Body
Benefits of exercise
Longwood Seminars, March 13, 2014
Production of ATP. Lactic acid production stops, the muscles start to
recover, and your body restores normal acid balance. Your level of fitness
determines how swiftly this happens. Regular exercise conditions the lungs, heart,
and blood vessels, enabling them to deliver oxygen to muscle cells more
quicklyandefficiently. Walking up a hill with a fitter friend illustrates this nicely.
While you’re still huffing and puffing, your friend isn’t struggling to catch her
breath. When you engage in physical activity, your body doesn’t rely solely on one
process or the other; both are used to generate ATP, but one more so than the
other. Because of this distinction, exercise is classified into two broad categories
— aerobic and anaerobic — depending on which process is predominantly used for
ATP production. If the intensity of exercise is such that your lungs and heart are
able to supply oxygen for energy production, then the activity is almost exclusively
aerobic. But if intensity rises so that demand for oxygen outstrips supply, then the
activity becomes anaerobic. Walking, jogging, cycling, or swimming at an even
pace are aerobic activities.

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Once the food you eat is digested in your stomach, its components are absorbed
into your bloodstream and delivered to cells throughout the body. Oxygen from
your lungs also travels to your cells, where tiny structures called mitochondria use
it to convert the food nutrients into a chemical called adenosine triphosphate
(ATP), which provides energy for everything from walking to thinking.

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Healthy Mind, Healthy Body
Benefits of exercise
Longwood Seminars, March 13, 2014
Heart and blood vessels
Your cardiovascular system transports oxygen to cells and removes carbon
dioxide, carries away metabolic waste products, and shuttles hormones to the
intended organs. In addition, it helps maintain body temperature and preserve your
body’s acid balance. Most people can engage in light activity, about the equivalent
of walking 2 mph, without placing excess demand on their circulatory and
respiratory systems. When you exercise more intensely, however, your
muscles’need for oxygen increases. Your heart must pump harder and faster. The
amount of blood your heart pumps and the oxygen your body consumes rise in
direct proportion to the amount of work your muscles are performing. And once
again, your level of physical conditioning dictates how well this system works.
Arteries in your working muscles dilate to accommodate their increased
need for blood. At the same time, the heart’s increased output causes your blood
pressure to rise. Arterioles (tiny arteries) in your skin expand, allowing for more
blood flow there. As you continue to exercise, especially in hot, humid weather,
more blood is diverted to your skin to maintain a safe body temperature.

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While your arteries dilate, veins serving distant parts of your body contract.
When you are resting, the venous system stores roughly 65% of the body’s blood
supply. But when veins contract, they make more blood available to your heart and
exercising muscles. Your body further optimizes the distribution of blood by
limiting the amount sent to the kidneys, liver, digestive system, and other organs
not immediately involved in the exercise process. When you exercise regularly,
your circulatory system adapts by boosting your cardiorespiratory endurance. Your
body creates more plasma, the saltwater fluid that carries glucose and other
nutrients to cells and ferries away waste. Because plasma is a component of blood
(along with blood cells), a greater volume of blood is available to pump. That
blood is slightly thinner than usual, which lowers the resistance it encounters while

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circulating. The main pumping chambers of your heart, called the ventricles,stretch
to hold more blood and contract with greater force. Over the long term, the heart
muscle increases in size, which strengthens the heart.
The greater need for oxygen-rich blood that occurs during aerobic exercise can
also lead to an increase in the size and number of branches of the coronary arteries
feeding the heart. This provides other channels for oxygenated blood to reach heart
muscle. So if an artery serving the heart becomes blocked, heart muscle damage is
less likely because alternative channels keep the blood supply flowing.
Muscles
When you decide to move a part of your body, your brain transmits the
message to your muscle fibers via your nerves. The fibers respond by contracting,
which creates motion. To reverse the movement, your brain signals fibers in the
opposingmuscle group to tighten. For example, when you contract your biceps, the
triceps on the back of your arm relaxes. Exercises that involve continuous motion,
such as rowing, walking, or swimming, result in the rhythmic tightening and
releasing of muscle fibers. In addition to moving your body, this process produces
a “milking” action that helps move blood through your veins and back to your
heart. With aerobic exercise, an increase in fibers containing iron-rich myoglobin

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also occurs, permitting more oxygen to enter and be stored in the muscle.
Combined with the greater number of capillaries and increased blood flow to the
muscles, these changes improve muscular endurance. Fit muscles adapt in other
ways, too. Well trained muscles not only are able to stockpile more glycogen, but
they also can burn fat for energy more directly, which preserves glycogen stores.

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Healthy Mind, Healthy Body
Benefits of exercise
Longwood Seminars, March 13, 2014
Bones
Throughout your life, your body is constantly building and dismantling bone
tissue. This maintains your skeleton by replacing old bone with new bone and frees
calcium, the main building block of bone, for other tasks. Calcium is vital to many
physical processes, including maintaining heart rate and blood pressure, and a
small amount of it circulates in your blood. When the amount of calcium in your
blood gets low, your body draws on the reservoir of calcium stored in the bones.
Early in your life, your body builds bone faster than it loses it. But with age,
bone is lost more rapidly than it’s formed. Eventually, this leaves bones more
fragile and susceptible to breaks. Exercise plays a key role in slowing bone loss.
Muscle is tethered to bone by cords of tissue called tendons. Tendons tug on bones
during physical activity. This stress increases bone strength and density. Exercises
that work against gravity (such as walking, jogging, tennis, basketball, and strength
training) provide the greatest benefit.

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Hormones
Exercise affects nearly all of the dozens of hormones your body produces. Two of
these substances, epinephrine and norepinephrine, are key players in promoting
physical changes while you are exercising. When your brain detects more muscle
movement, it responds by releasing this pair of chemicals, which speed your
heartbeat, contract arteries serving non-exercising parts of your body, and
stimulate the release of sugars and fats from body stores for energy.
Endorphins, natural opiates that help block pain perception and may improve
mood, rise after 30 minutes or more of exercise. These hormones are probably
responsible for the sense of euphoria endurance athletes are said to experience,
sometimes called a “runner’s high.” Norepinephrine also regulates mood.
Insulin, a hormone made in the pancreas, fluctuates in response to exercise.
Insulin’s main function is to help usher glucose from the bloodstream into cells.
While exercise boosts the concentrations of most hormones, levels of insulin drop
during and for a short while after vigorous activity. This seems counterintuitive,
because exercise accelerates the muscles’ demand for fuel in the form of glucose.
However, insulin transports glucose more effectively during exercise, so less
of it is needed. Also, exercise seems to enhance your body’s ability to draw energy
directly from fat stores.

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Research has found that exercise can also affect levels of estrogen. After
menopause, when a woman’s ovaries stop producing estrogen, fat tissue becomes
her body’s major source of estrogen. Some evidence suggests regular vigorous
activity — and possibly moderate activity as well — may reduce circulating
estrogens on an ongoing basis, partly because women who exercise tend to be
leaner. This would expose breast cells to less of this hormone, which fuels many
cancers.
Immune system
Experts believe that moderate exercise reduces levels of stress hormones and other
chemicals that suppress immune system functioning and increase inflammatory
activity. Other changes occur, too.
Healthy Mind, Healthy Body
Benefits of exercise
Longwood Seminars, March 13, 2014
What can exercise do for you?
Many people spend more than half their waking hours sitting down. And activities
that don’t enhance health account for quite a lot of the remainder. This growing
trend may cause more trouble than most people realize. Observational studies

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suggest habitual inactivity raises risks for obesity, diabetes, cardiovascular disease,
deep-vein thrombosis, and metabolic syndrome.
In fact, one study that followed more than 50,000 middle-aged women for
six years found that even among women who were avid exercisers, the more
television they watched, the more likely they were to gain weight or develop
diabetes — regardless of how much physical activity they did. For every two hours
the women spent watching television each day, they had a 23% greater risk of
becoming obese and a 14% greater risk of developing diabetes. Sitting at work for
many hours also heightened their risks for obesity and diabetes. When planning
your day, it may be beneficial not only to increase the time you spend exercising
but also to try to reduce your “sitting time.”
The case for exercise is strong. Decades of solid science confirm that adding as
little as half an hour of moderately intense exercise to your day improves health
and extends life. Here’s a quick snapshot of the benefits exercise provides — not
just while you are engaging in the exercise, but also over the long term: Lessens
the likelihood of getting heart disease, the No. 1 killer of both women and men in
America. Exercising regularly helps prevent plaque buildup by striking a
healthier balance of blood lipids (HDL, LDL, and triglycerides), helps arteries
retain resilience despite the effects of aging, and bumps up the number of blood

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vessels feeding the heart. It also reduces inflammation and discourages the
formation of blood clots that can block coronary arteries. Even if you already have
heart disease, exercise lowers your chances of dying from it. Lowers blood
pressure, a boon for many body systems. Long-term hypertension (high blood
pressure) doubles or triples the odds of developing heart failure and helps pave the
way to other kinds of heart disease, stroke, aortic aneurysms, and kidney disease or
failure. Helps prevent diabetes by paring off excess weight, modestly lowering
blood sugar levels, and boosting sensitivity to insulin so that less is needed to
transport glucose into cells. If you have diabetes, exercise helps control blood
sugar. Reduces risk for developing colon and breast cancers, and possibly cancers
of the endometrium (uterine lining) and lung. By helping you attain a healthy
weight, exercise lessens your risk for cancers in which obesity is a factor, too.
Helps shore up bones. When combined with calcium, vitamin D, and bone-
saving medications if necessary, weight-bearing exercise like walking, running,
and strength training helps ward off age-related bone loss. And balance-enhancing
activities, including tai chi and yoga, help prevent falls that may end in fractures.
How much exercise do I need?
You can track either your time or calories, or both, to make sure you’re
getting enough exercise. If you have been sedentary for a long time or have certain
health problems, be sure to work up to these goals gradually. Time. The 2008

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Physical Activity Guidelines for Americans recommend at least two hours and 30
minutes (150 minutes) of moderate aerobic activity per week. If you enjoy
vigorous aerobic activities, you can pare this down to at least one hour and 15
minutes (75 minutes) per week. An equivalent combination of the two also fills the
bill. As a guide, one minute of vigorous-intensity activity equals about two minutes
of moderate-intensity activity.
Twice a week, also set aside time to do strength exercises for all the major
muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms). Older
adults at risk for falls benefit from including balance exercises, too. Even if you are
not able to reach the minimum exercise guidelines right away, it is important to do
as much exercise as you are able and try to increase it gradually. The physical
activity guidelines reflect the minimum amount of exercise recommended for
adults. For even greater health benefits, adults who are able should strive for five
hours per week (300 minutes) of moderate-intensity aerobic activity or two-and-a-
half hours (150 minutes) of vigorous-intensity aerobic exercise. Again, you can
also mix the two. Adults with health problems that limit their ability to exercise
should strive to do as much as they can.

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How often should I exercise?
The 2008 Physical Activity Guidelines don’t spell out how many days a
week you should exercise; instead, they focus on overall time per week. Generally,
though, experts recommend spreading activity throughout the week and being
active at least three days a week. Starved for time? It’s tempting to wonder if you
can compress activities into one or two days a week. While scientists haven’t
delved into this extensively, some research tantalizingly suggests that “weekend
warriors” who regularly burn through more than 1,000 calories in one or two
sessions a week.
How long must my exercise sessions be?
Sessions as brief as 10 minutes of aerobic exercise deliver health benefits, so
do what works best for you. For example, one person may prefer doing three 10-
minute exercise sessions a day for five days in order to meet the guidelines, while
another may prefer walking 30 minutes twice a week and cycling along a bike path
for 90 minutes on a sunny weekend day.
How vigorously should I exercise?
Whether you are healthy or have medical issues, moderate activity is safe for
most people and does plenty to improve your health. If you’re in good shape,

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adding vigorous activities to your workouts cuts time spent exercising and is a
boon to health. If you’re not fit, work up to vigorous activities slowly.
Higher-intensity activities raise your chances for muscle or joint injury and very
slightly increase the odds of developing a serious heart problem. This applies
particularly to people who are unaccustomed to physical activity, who suddenly
start exercising vigorously (although the overall risk of dying from heart disease is
lower than if you did no exercise).
How can you judge the pace of your workout? The easiest way to measure
exertion characterizes the intensity of an activity through broad categories, such as
light, moderate, or vigorous (see the table). Called perceived exertion, it’s
especially helpful for staying in a safe range of activity. As you improve your
fitness, you’ll find your perception of the intensity of a particular activity —
walking up a nearby hill, for example — changes. The table describes physical
changes at each level of exertion. If you’re just getting started with an exercise
program, aim for a moderate pace. (If health problems or disabilities make
moderate activity impossible, simply do as much as you can.) As you build up, try
a mix of moderate and vigorous activities to help build endurance. As you work
out more often, you’ll notice gains as exercises become easier. Whenever an
activity becomes easy, boost the length of your workout or your intensity again.

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Be SMART
Fitting exercise into your life will pay off in everyday activities, sports
successes, stronger muscles, independent living, and all-around fitness. Sounds
great, right? Even so, marshaling the time and will to exercise may not be easy.
Experts say you’re more likely to meet success if you set goals that are
SMART—that is, specific, measurable, achievable, realistic, and time-based. So as
you’re setting a goal and penciling it in on the worksheet we’ve provided, make
sure it passes the SMART test, described below.
SMART: Set a very specific goal—for example, I will do strength training on
Mondays and Wednesdays. Or, I will do a set of front and side planks on Tuesday,
Thursday, and Sunday.
SMART: Find a way to measure progress—for instance, I will log my efforts daily
on my calendar, checking off days when I met my goal.
SMART: Make sure it’s achievable. Be sure you’re physically capable of safely
accomplishing your goal. If not, aim for a smaller goal initially.
SMART: Make sure it’s realistic. Choose the change you’re most confident you’ll
be able to make, not the change you most need to make. Focus on sure bets: on a
scale of 1 to 10, where 1 equals no confidence and 10 equals 100% certainty, your

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goal should land in the 7–10 zone. If it doesn’t, cut it down to a manageable size.
For example, I’ll do cardio three times a week.
SMART: Set time commitments. Pick a date and time to start—for example,
Starting this week, I’ll get up half an hour earlier on Wednesday and Friday to go
to a yoga class. Also choose weekly check-in times to keep track of whether you’re
meeting goals or hitting snags: I’ll check my calendar every Friday evening and
decide if I should make any changes in my routines to succeed. Outside deadlines
can be really helpful here, too: Signing up for a tennis tournament or knowing
you’ll need to wiggle into beach clothes in six weeks prods you to get your
exercise program under way.
Motivate yourself
Usually, we do our best work when motivated. That extends to exercise, too. It’s
not uncommon to launch a new exercise program raring to go, only to wind up
back on the couch with your feet propped up just a few weeks later. If your will
wavers, the tips here may help. Refresh your memory. Remind yourself how the
exercises will help you by reading your goals again. Emphasize the positive
aspects. Rather than sternly saying, “I should do my workout,” try saying aloud
“My back feels better when I do my exercises,” or “My backhand and serve
aremuch stronger when I exercise consistently.” Find the time. Skimming time
from your busy schedule is an art. Here are some ideas that can help.

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Over the course of a week, skip two half-hour TV shows, or exercise while you
watch; you can also fit exercises into commercial breaks or downtime in your
workday.

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HEALTHY FOODS
Imagine a choice of foods that were tasty, nutritious and good for your
health - i.e. they helped you maintain a healthy body weight, improved your
overall mood, and reduced your risk of developing diseases. This Medical News
Today information article provides details on the top ten foods considered to be the
most healthy, according to surveys and sources across North America and Western
Europe.
Apples
Apples are an excellent source of antioxidants, which combat free radicals.
Free radicals are damaging substances generated in the body that cause undesirable

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changes and are involved in the aging process and some diseases. Some animal
studies have found that an antioxidant found in apples (polyphenols) might extend
lifespans.
Researchers at The Florida State University said that apples are a "miracle
fruit". In their study, the investigators found that older women who starting a
regime of eating apples daily experienced a 23 percent drop in levels of bad
cholesterol (LDL) and a 4% increase in good cholesterol (HDL) after just six
months.
Almonds
Second on our list of top 10 healthy foods is almonds. Almonds are rich in
nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. A
scientific review published in Nutrition Reviews3 found that almonds as a food
may help maintain healthy cholesterol levels.
The authors wrote:"The message that almonds, in and of themselves, are a
heart-healthy snack should be emphasized to consumers. Moreover, when almonds
are incorporated into a healthy, balanced diet, the benefits are even greater."
Almonds have more fiber than any other tree nut. The fatty acid profile of
almonds, which is made up of 91-94% unsaturated fatty acids, may partly explain
why it helps maintain healthy cholesterol levels.

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Blueberries
Blueberries are rich in fiber, antioxidants and phytonutrients. Phytonutrients
are natural chemicals found in plants. Unlike minerals and vitamins that are also
found in plant foods, phytonutrients are not essential for keeping us alive.
However, they may help prevent disease and keep the body working properly.
According to a study carried out at Harvard Medical School, elderly people
who eat plenty of blueberries (and strawberries) are less likely to suffer from
cognitive decline, compared to other people of their age who do not. Scientists at
Texas Woman's University found that blueberries help in curbing obesity. Plant
polyphenols, which are abundant in blueberries, have been shown to reduce the
development of fat cells (adipogenesis), while inducing the breakdown of lipids
and fat (lipolysis).

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Oily fish
Examples of oily fish include salmon, trout, mackerel, herring, sardines and
anchovies. These types of fish have oil in their tissues and around the gut. Their
lean fillets contain up to 30% oil, specifically, omega-3 fatty acids. These oils are
known to provide benefits for the heart, as well as the nervous system.
Oily fish are also known to provide benefits for patients with inflammatory
conditions, such as arthritis. Oily fish also contain vitamins A and D. Scientists at
UCLA's Jonsson Comprehensive Cancer Center found that prostate cancer
progression was significantly slowed when patients went on a low-fat diet with fish
oil supplements.

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Sweet potatoes
Sweet potatoes are rich in dietary fiber, beta carotene, complex
carbohydrates, vitamin C, vitamin B6, as well as carotene (the pink, yellow ones).
The Center for Science in the Public Interest, USA, compared the nutritional value
of sweet potatoes to other vegetables.17 The sweet potato ranked number one,
when vitamins A and C, iron, calcium, protein and complex carbohydrates were
considered.

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Oatmeal
Concluding our list of top 10 healthy foods is oatmeal. Oatmeal is meal
made from rolled or ground oats. In the United Kingdom and the Republic of
Ireland, the term "porridge" or "porridge oats" are common terms for the breakfast
cereal that is usually cooked. Interest in oatmeal has increased considerably over
the last twenty years because of its health benefits. Studies have shown that if you
eat a bowl of oatmeal everyday your blood cholesterol levels, especially if they are
too high, will drop, because of the cereal's soluble fiber content. When findings
were published in the 1980s, an "oat bran craze" spread across the USA and
Western Europe. The oats craze dropped off in the 1990s.

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CHAPTER 3
CONCLUSION
GYM
CONCLUSION
Evaluation is an essential aspect of any educational venture and it is true
in the case of physical education also. To determine the effectiveness of any
physical activity, it is essential to evolve a standard procedure to measure the
achievement level. No efforts so far have been made to formulate scientific
evaluation procedures. For any evaluation procedure, where the performance
can be obtained In terms of numerical scores, it is necessary that a standard
scale be available to interpret, without which the scores may not convey much
meaning. The present study, therefore, will be of a great significance as it will
provide physical education teachers and coaches the norms to grade their
students on the basis of their performances in the physical fitness tests. It will
also help the students to know their own level of achievement in relation to the

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group, thus to motivate the students, to raise themselves to higher performance
levels in comparison with their fellow students.
Physical education teachers in various schools of the Rayalaseema
region of Andhra Pradesh have been entrusted with the responsibility of
looking after the development of youth. During their growth and development
period, it is essential to know their physical fitness status before giving any
physical education programme to them. This study would provide norms to
determine the fitness status of the students and help the physical education
teachers to plan physical education programmes accordingly.
No two individuals are alike. Individual differences make every physical
education class a heterogeneous group. Therefore, no one programme of
physical education can be ideal for all. Unless the strength and weakness of the
individuals are known to the teachers, with the availability of norms, the
coaches and physical education teachers in schools cannot determine the fitness
status of the students and know the exact needs of each individual. Thus a norm

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serves the purpose of a parameter to indicate the state of affairs with respect to
physical fitness of the students. The present study will be significant and
reliable physical fitness norms for school boys of Rayalaseema Region of
Andhra Pradesh.

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BIBLIOGRAPHY
1)The Benefits of Physical Activity
http://www.hsph.harvard.edu/nutritionsource/staying-active-full-story/
2) Exercise as Preventive Medicine .The New York Times
3)WWW.google.com
4)www.wikipedia.com