Fitness Components of fitness Exercise program Aerobic exercise Anaerobic exercises

1. Fitness
By : Anushka Raipure

2. Definition
– Physical Fitness, according to the American College of
Sports Medicine (ACSM), can be defined as “a state
characterized by a) an ability to perform daily activities
with vigor and b) a demonstration of traits and capacities
that are associated with low risk of premature
development of the hypokinetic disorders (i.e. those
associated with physical inactivity”.

3. Components of fitness
The five components of fitness are,
 Cardiorespiratory Endurance
 Muscular Strength
 Muscular Endurance
 Flexibility
 Body Composition

4. Cardiorespiratory Endurance
• The ability of the heart, lungs, and blood vessels to utilize and send
fuel and oxygen to the body’s tissues during long periods of moderate
to vigorous activity.
• Cardiorespiratory endurance is needed to maintain cardiovascular
health.
• Distance running and cycling are the classic examples of
cardiorespiratory exercises. Other good cardio exercises and
activities include swimming, dancing, stair climbing, jumping rope.

5. Examples
i. Swimming
ii. Cycling
iii. Distance running

6. Muscular Strength
• Muscular strength is defined as the ability of a muscle group to
develop maximal contractile force against a resistance in a single
contraction. Muscular endurance is the ability of a muscle group to
exert submaximal force for extended periods.
• Examples of muscle-strengthening activities include: lifting weights.
working with resistance bands. heavy gardening.

7. Muscle-
strengthening
activities
i. Lifting weights
ii. Heavy gardening

8. Muscular Endurance
• Muscular endurance is the ability of a muscle to repeatedly exert
force against resistance. Performing multiple repetitions of an
exercise is a form of muscular endurance, as is running or swimming.
• The Muscular Endurance Exercises
• Plank.
• Body weight squats.
• Walking lunges.
• Pushups.
• Sit ups.

9. The muscular
endurance
exercises
i. Body weight squats
ii. Sit ups
iii. Plank

10. Flexibility
• Flexibility is defined as the range of motion of your joints or the ability
of your joints to move freely. It also refers to the mobility of your
muscles, which allows for more movement around the joints.
• It can be defined as the ability to move a body part through a full range
of motion.
• Flexibility can be maintained by the following ways
1. Yoga
2. Dancing
3. Pilates
4. Stretches

11. Flexibility
exercises
i. Yoga
ii. Dancing
iii. Pilates
iv. Stretches

12. Body Composition
• The ratio of body fat to lean body tissue, including muscle, bone,
water, and connective tissue such as ligaments, cartilage, and
tendons.
• Body composition: how much of your body is composed of fat vs.
everything else
• Percentage over the following pit you at risk:
i. Males: 25%
ii. Females: 30%

13. Body composition cont.
• The essential exercises for body composition are :
1) Burpees
2) Push ups
3) Weight Training
4) Sprints

14. i. Burpees
ii. Push ups
iii. Sprints
iv. Weight training

15. Exercise Program
1) Warm up Period
2) Aerobic Exercise Period
3) Cool Down Period

16. Exercise Program
• A carefully planned exercise program can result in higher levels of
fitness for healthy individual, slow the decrease in functional
capacity of the elderly, and recondition those who have been ill or
have chronic disease.
• There are three components of the exercise program
1. A warm-up period
2. The aerobic exercise period
3. A cool-down period

17. Warm-up period
• The term warm up is defined as a period of preparatory exercise in
order to enhance subsequent competition or training performance.
The purpose of a warm up is to prepare the body both physiologically
and psychologically, while at the same time reducing the risk of
injury.
• The purpose of warm-up period is to enhance the numerous
adjustments that must take place before physical activity.

20. Aerobic Exercise Period
• The aerobic exercise period is training part of the
exercise program.
• There are four method of training:
A. Continuous
B. Interval
C. Circuit
D. Circuit interval

21. Continuous Training
• Continuous training is a form of exercise that is performed at one
intensity throughout and doesn't involve any rest periods.
• It typically involves aerobic activities such as running, biking,
swimming and rowing.
• A sub maximum energy requirement, sustained throughout the
training period, is imposed.
• These activities use large muscle groups performing repetitive
movements over a prolonged period of time.

23. Interval Training
• Interval training is a type of training that involves a series of low- to
high-intensity workouts interspersed with rest or relief periods.
• The high-intensity periods are typically at or close to anaerobic
exercise, while the recovery periods involve activity of lower
intensity.
• Varying the intensity of effort exercises the heart muscle, providing
a cardiovascular workout, improving aerobic capacity and permitting
the person to exercise for longer and/or at more intense levels.

24. Interval
training set
• The following is a
interval training set
for bicycling.
• Similarly various
interval training set
can be arranged for
various exercises.

25. Circuit Training
• Circuit training is a form of body conditioning or endurance training or
resistance training using high-intensity. It targets strength building or muscular
endurance.
• An exercise "circuit" is one completion of all prescribed exercises in the
program. When one circuit is complete, one begins the first exercise again for
the next circuit. Traditionally, the time between exercises in circuit training is
short, often with rapid movement to the next exercise.

26. Circuit
training
The picture alongside is
an example of circuit
training.
We can plan different
exercise according to the
needs.

27. Circuit Interval Training
• Combining circuit and interval training is
effective because of the interaction of aerobic
and anaerobic production of ATP.

28. Interval
Circuit
workout

29. Cool Down Period
• Cooling down (also known as limbering down or warming down) is an
easy exercise, done after a more intense activity, to allow the body
to gradually transition to a resting or near-resting state.
• Depending on the intensity of the exercise, cooling down can involve a
slow jog or walk.
• With lower intensities stretching can be used. Cooling down allows
the heart rate to return to its resting rate.

31. Thank you…