Fitness_ellective_teaching.pptx

Fitness instruction
Definition of Fitness Instructor and related terms
• A fitness professional is a professional in the field
of fitness and exercise, most often instruction
(fitness instructor) not amateur.
They screen participants for:
• exercise programs,
• evaluate various fitness components
• prescribe exercise to improve these components
• help people with specific or chronic conditions
• Physical fitness is a person’s ability to complete
daily tasks without undue fatigue

Cont….
• A personal trainer is a fitness professional involved
in exercise prescription and instruction to individuals
not in group.
• Physical activity is defined as bodily movement
produced by skeletal muscles that requires the
expenditure of energy and produces progressive
health benefits
• Exercise is a subset of physical activity that is
Planned, structured, repetitive, and purposeful
physical activity. e.g.: training for or performing
athletics, sports, or recreational activities such as
jogging, ice skating, swimming, etc.

Fitness Instructors Quality
• A knowledgeable fitness instructor, who’s able to
engage and motivate the clients, determines the
quality of the class or training.
• So if you’re considering taking — or already
participate in — a cycling, step, strength training, or
other type of fitness class, the following questions
will assist you in evaluating an instructor’s
credentials and help you make the most of your
exercise class.

Cont…
1) Is the instructor certified by a nationally recognized
organization or a recognized equivalent and trained in
anatomy, exercise physiology, injury prevention, first aid
and monitoring of exercise?
An exercise certification indicates that the instructor
has at least basic knowledge in areas necessary to
teach a quality class.
2) Does the instructor belong to a professional fitness
association such as IDEA or IHRSA to keep current
with the latest exercise science and techniques?
The fitness industry is changing all the time so it is
crucial that an instructor know the latest research.
3) Does the instructor ask about medical conditions and
previous injuries that may affect your exercise
program?
Many medical conditions can affect your participation in
a fitness program and a good instructor will help you
make the most of class without compromising your
health.

Cont…
4) Is the instructor certified in cardiopulmonary resuscitation
(CPR)?
CPR training enables an instructor know what to do in case
of a medical emergency.
5) Does the instructor ask about your current level of fitness?
Does the instructor provide modifications of exercises or
alternatives for clients of varying fitness levels or with
special limitations?
An instructor should be able to show moves that are suitable
for beginning, intermediate and advanced participants and
those with a variety of health concerns.
6) Does the instructor explain the benefits of each exercise
and demonstrate how to do each one correctly and in a
controlled manner?
Your instructor should let your know which muscles you are
working and how to exercise using proper technique.
7) Does the instructor explain the importance of heart rate
monitoring and perceived exertion and have students check
levels during class?
For an effective cardiovascular workout, participants need to

cont…
8) Does the instructor move around the room to give
individual instruction?
A good instructor will move throughout the class at
different points to check for proper technique and to
get to know participants.
9) Can the instructor be heard clearly above the music?
10) Does the class move smoothly from one type of
activity to the next?
A fitness class should be well organized and an
instructor shouldn’t need to stop and think between
sections. The class should also start with warm up
exercises and end with cool-down and stretching
exercises.
11) Does the instructor encourage a noncompetitive
atmosphere that allows all participants to work out at
their own level?
A good instructor will make all students feel like winners

cont…
12) Is the instructor friendly and interested in you as a person?
Does the instructor make an attempt to learn your name? Do
you feel like the instructor really cares about you and your
well-being? A good instructor will make an effort to build a one-
on-one relationship with regular students.
13) Does the instructor interact with the students most of the time
or does he or she look into the mirror more frequently?
A good instructor will be interested in what you are doing not in
his or her own movements.
14) Will the instructor answer questions before or after class?
A qualified instructor will be happy to explain moves you don’t
understand. He or she should be eager to share health and
fitness knowledge with you and provide advice on how you
can improve your fitness level in class.
15) Does the instructor create a fun atmosphere? An instructor’s
enthusiastic personality & manner should help you enjoy the

Individualized Training Program Development
The process of creating a training program to
help develop an individual's level of fitness
comprises of 6 stages:
• Stage 1 - gather details about the individual
• Stage 2 - identify the fitness components to
develop
• Stage 3 - identify appropriate tests to monitor
fitness status
• Stage 4 - conduct a gap analysis
• Stage 5 - design the program
• Stage 6 - monitor progress and adjust
program

Stage 1
The first stage is to gather details about the
individual:
• Age
• Reasons for wanting to get fit
• Current or recent injuries
• Health problems
• The sports they play and how often
• Their dislikes and likes with regards training
• What sports facilities they have access to - gym,
sports centre etc.
Note: Prior to starting any training, it is
recommended you have a medical examination
to ensure it is safe for you to do so.

Date __________ ID#___________
Now I am going to ask you a few questions to determine if you are eligible to engage to do
physical exercises.
1. Has your doctor ever said that you have a heart condition and that you should only do
physical activity recommended by a doctor? No_____ Yes_____ If Yes,
specify______________________________
2. Do you feel pain in your chest when you do physical activity?
No_____ Yes_____ If Yes, specify______________________________
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone of joint problem that could be made worse by a change in your physical
activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for a blood pressure or
heart condition? No_____ Yes_____ If Yes, specify______________________________
7. Do you know of any other reason why you should not do physical activity? No_____
Yes_____ If Yes, specify______________________________
Note : if there is 2 or more yes there should be medical check up.

Physical Activity Readiness Questionnaire
(PAR-Q)

Stage 2
• The second stage is to determine what components of fitness they
need to improve( to improve general fitness, to compete in next
year's London Marathon etc.).
Examples:
• Cardiovascular Endurance - the heart's ability to deliver blood to
working muscles and their ability to use it (Running long distances)
• Muscular strength -is the ability of a muscle or a muscle group to
exert a single maximum force against a resistance (weight lifting)
• Muscular endurance is the ability of a muscle or muscle group to
exert force repeatedly or over a period of time (Rowing or cycling).
• Flexibility - the ability to achieve an extended range of motion
without being impeded by excess tissue, i.e. fat or muscle
(Executing a leg split)
• Of all the nine elements of fitness cardiac respiratory qualities are
the most important to develop as they enhance all the other
components of the conditioning equation.

Cont…
• Coordination - the ability to integrate the above
listed components so that effective movements
are achieved
• Power - the ability to exert maximum muscular
contraction instantly in an explosive burst of
movements (Jumping or sprint starting)
• Agility - the ability to perform a series of
explosive power movements in rapid succession
in opposing directions (ZigZag running or cutting
movements)
• Balance - the ability to control the body's
position, either stationary (e.g. a handstand) or
while moving (e.g. a gymnastics stunt)

Stage 3
• The next stage is to identify appropriate tests that can be
used to initially determine the individual's level of fitness
and then to monitor progress during the training.
Why Test?
• Fitness tests can be used to gather information that can
help you do a number of important things:
1. Assess a client’s current fitness status.
2. Create an individualized exercise program based on the
fitness capacity.
3. Provide feedback on a client’s progress throughout a
training program.
4. Provide information to educate and motivate a client.
5. Identify specific limitations (e.g., musculoskeletal) or
needs that can affect exercise program design.
6. Under certain circumstances (i.e., maximal exercise
testing), evaluate adverse fitness tests responses to
exercise or identify physical disease risk.

Stage 4
• We now know the individual's background,
objectives and current level of fitness. We
now need to conduct a gap analysis of the
current fitness levels (from test results at
stage 3) and target fitness levels (identified at
stage 2). The results of this process will
assist in the design of the training program so
that each component of fitness is improved to
the desired level.

Test Fitness Component Current Target
3 -Minute Step Test Aerobic 35ml/kg/min 40ml/kg/min
30 metre acceleration
Test
Speed 4.3 seconds 3.9 seconds
1RM Test Strength(biceps) 20 kg 24 kg
Standing Long Jump
Test
Leg power 2.4 metres 2.8 metres
Over head medicine
ball throw
Arm power 16.1 metres 16 metres
The following is an example of a gap analysis:
Gap analysis - Aerobic fitness and arm power are good and just need to be
maintained - sprint, agility and leg power tests are below target - leg power needs
to be improved.
Identified test should be conducted and the results recorded.

Stage 5
The next stage is to prepare a training program using
the results of the gap analysis and FITT principles.
• F - frequency - how often should the individual
exercise?
• I - intensity - how hard should the individual
exercise?
• T - Time - how long should each session last?
• T - Training activity - what exercise or training
activity will help achieve the individual's fitness
goals?

Cont…
• For frequency, intensity and time you should start at an easy level
and increase gradually e.g. 10% increments.
• Plan the program in four week cycles where the workload in the first
three weeks increase each week (easy, medium, hard) and the fourth
week comprises of active recovery and tests to monitor training
progress.
The aim of the four week cycles is to:
• Build you up to a level of fitness (3 weeks)
• Test, recovery and adjustment of the training program (1 week)
• Build you up to higher level of fitness (3 weeks)
• Test, recovery and adjustment of the training program (1 week)
• Build you up to an even higher level of fitness (3 weeks) so on
• The tests used to assess the individual's initial level of fitness should
be planned into week 4 of the program in order to monitor progress
and effectiveness of the program.
• The test results can be used to adjust the program accordingly.
• The program needs to last 12 to 16 weeks in order to see any real
benefits and the planning (initial & subsequent adjustments) should
be conducted with the individual so that they feel they own the
program. This will ensure the program is enjoyable and convenient to
do.

Stage 6
• The program has now been agreed and the
individual can undertake the program. Every
4 weeks meet and discuss with the
individual:
• How the training has gone
• The test results
• Progress towards target fitness levels
• Adjustments to the training program

Health Related Fitness Components and Exercise
Prescription Guide Lines
• The most important health-related aspects of
fitness are:
• Muscular strength
• muscular endurance
• Cardio-respiratory endurance
• Flexibility/Mobility
• body composition
Skill related aspects of fitness are like
• speed, power, agility and reaction time, balance
and coordination

1. Muscle fitness
• Strength is the ability of a person to exert
force on physical objects using muscle and is
needed for all our basic human activities.
• Muscular strength is the ability of a muscle or
group of muscles to use maximal force
• Muscular endurance is the ability of a muscle
or group of muscles to perform continual
repetitions
• Whether we walk, run, jump, lift something up
or do other work, we need adequate physical
strength to do so.

Benefits of strength & endurance
Strength training has innumerable benefits, such as:
• Increased metabolism (burn fat indirectly, so when you improve your
body composition through strength training your metabolism improves,
too)
• Increased muscle and bone strength (is necessary for all everyday
activities; prevents osteoporosis)
• Increased flexibility and coordination (strength training exercises
through a full range of motion have shown to increase flexibility and
inter- and intramuscular coordination)
• Prevention of injuries through the strengthening of the muscles that
support the other structures in the body (bones, tendons, ligaments,
etc.)
• Better insulin sensitivity (the body is able to control blood sugar
levels with less insulin and puts less stress on your pancreas)
• Lower cholesterol: (training helps lower LDL (bad cholesterol) levels
and triglyceride levels and raise HDL (good cholesterol) levels)

Exercises to develop strength
Strength can be trained in different ways, most
effectively through a well planned strength
training program with the following types of
exercises.
1. calisthenics(bodyweight exercises) such as push
up, pull up, sit up, free squat, dip…
2. Free weights such as bar bell and dumbbell
3. Resistance machine such as cable, pulley, smith
machine…

Methods of monitoring strength intensity
• Determining Exercise intensity for MS(muscular
strength), ME(muscular endurance) and body
building (hypertrophy).
• Brzycki's equation is very important method to
determine Max load (intensity). That is
• 1RM = Weight ÷ (1.0278 - (0.0278 × Number of
repetitions))
– For muscular strength, >or equal to 80% 1RM
with1 to 7 reps
– For muscular endurance, 40-65% 1RM with > 13
reps.
– For hypertrophy, 70-80% 1RM with 8 to 12 reps.
Note: See/ckeck 1RM calculator

General strength exercise prescription(FITT)

Cont…
• Muscles & Exercises to develop muscular
strength and endurance(picture)

2. Cardio-respiratory endurance
• Cardio-respiratory endurance refers to the
ability of the heart and lungs to absorb,
transport, and utilize oxygen over an
extended period of physical exertion.
So called “cardio” exercises are low-
intensity exercises that depend primarily on
the aerobic energy-generating process.

Cardio-Respiratory
Endurance(CRE) training is
important to develop your circulatory
and respiratory systems.

Exercises to develop CVE.
Popular examples are:
• Walking
• Jogging
• Swimming
• Cycling
• Jump Rope (Ropes kipping)
• Running
• etc.

Benefits of cardio vascular endurance
• Aerobic exercises have been recommended for our
health due to their extended benefits on our cardio-
respiratory capacity like making for:
• a decreased resting heart rate,
• a reduced blood pressure
• decreased LDL(low density lipoprotein)
• decreased(burn) body fat directly,
• an increased heart volume(size),
• increased resting and maximum stroke volume,
• an increased maximum oxygen consumption
• Increased blood volume
• Increased HDL
• Since our heart is also a muscle, it needs regular “work
outs” to keep it strong and healthy and improve its
functioning. Aerobic exercises are arguably the best way
to provide this.

Methods of monitoring Cardio-respiratory
endurance intensity
• Cardio respiratory system training intensity can be monitored
through; Heart rate and it can be manipulated in two ways.
1 Straight heart rate percentage method(maximum heart rate method)
2 Heart rate reserve method (Karvonen)
1. Straight heart rate percentage method(maximum heart rate method)
• Estimating Maximal Heart Rate
• Standard Formula: 220 - Age in years
• HRMAX=220 bpm - age
• Target zone(working zone) = 60% to 90% HRMAX
• Lower threshold target HR= HRMAX x 60%
• Upper threshold target HR= HRMAX x 90%
• Example Calculations for a 20-year-old
– HRMAX =220-20=200 bpm
– Lower threshold = 200 bpm x 60%=120 bpm
– Upper threshold = 200 bpm x 90%=180 bpm
• Estimated maximal heart rate may be 5 to 10% (10 to 20 bpm) > or
< actual value.

Cont…
b) Heart rate reserve method (Karvonen)
• Estimating Maximal Heart Rate
• Standard Formula: 220 - Age in years
• HRMAX=220 bpm - age
• HRR= MHR – RHR
• Target HR= (MHR-RHR) Intensity + RHR
• Resting heart rate is monitored by counting your pulse at radial and
carotid arteries.
• Target zone(working zone) = 40% to 85% HRR
• Lower threshold target HR= HRR x 40% + RHR
• Upper threshold target HR= HRR x 85% + RHR
• Calculations for a 20-years-old with RHR of 70 bpm
– HRMAX =220-20=200 bpm
– HRR= MHR- RHR=200- 70 =130 bpm
– Lower threshold = HRR X 40% + RHR =130 bpm x 40% + 70 bpm =122 bpm
– Upper threshold = HRRx 85% + RHR = 130 bpm x 85% + 70 bpm =180.5 bpm
• Other Formulas
– New: 208 - 0.7 X Age in years
– New formula may be more accurate for older persons and is independent of gender and habitual physical activity

General cardio vascular exercise
prescription(FITT)

Cont…
• Training methods of cardiovascular
endurance
1. LSD training
2. Interval training
3. Fartlek training

3. Flexibility
• Flexibility is the ability to move our joints
through their full range of motion.
• It is a very important part of health and
fitness for everyone (not just for dancers and
gymnasts) since insufficient flexibility can
restrict us from proper movement and lead to
a range of injuries and painful conditions.
Factors that affect flexibility include:
• genetic inheritance,
• the joint structure itself,
• connective tissue elasticity within muscles,
• tendons or skin surrounding a joint,
• strength of opposing muscle groups,
• body type, age, activity level and gender.

Benefits of flexibility exercises
• Here some of the possible benefits of having good
(NOT extreme) flexibility:
• Improve and maintain your range of motion,
which improves balance
• Increased physical efficiency and performance
• Increased balance and coordination
• Decreased risk of low back pain
• Reduce tension and stress
• Decreased risk of injury
• Decreases recovery time
• Improve circulation and concentration
• Prevent falls
• Relieve chronic pain
• Improve your posture

Exercises to develop flexibility
• Popular examples for flexibility enhancing
exercises are:
• Stretching (static, PNF, etc.)
• Mobility exercises (dynamic stretching)
• Yoga
• Strength training (when properly executed
with movements through full range of motion)
• Eg. Short push up is not full range.

A note of caution
• Although good flexibility makes for a wide
range of benefits, one should not overdo it.
• Especially in certain types of yoga and
pilates classes people are sometimes
advised to force themselves into very
“unnatural” postures that with the time
increase their flexibility up to an exaggerated
level that is not functional anymore and goes
along with decreased stability and a higher
risk for injuries or chronic problems.

General flexibility exercise prescription(FITT

Cont…
• Body parts and stretching exercises to
develop flexibility(picture)

Exercise Prescription for Special Population
• Special Population ( People suffering from diseases like Hypertension,
Coronary Artery Disease, Diabetes Mellitus, asthma, pregnancy,
Osteoporosis…)
Exercise & Diseases
Exercise can prevent diseases.
Regular exercise improves health by:
• Reducing the risk of dying prematurely from diseases.
• Reducing the risk of developing diabetes, Hypertension and other heart
related diseases.
• Reducing the risk of colon, breast and prostate cancers.
• Helping maintain a healthy weight and develop a positive body image.
• Helping build and maintain strong bones and muscles and thus healthy
joints.
• Helping older people with better functional independence
• Reducing risk of osteoporosis which is a brittle bone disease.
• Improving immune system (body’s internal system which fights
diseases).
• Reducing feelings of depression and anxiety and enhancing sense of
well being.(endorphin)

1. Coronary Artery Disease (CAD)
Coronary Artery Disease (CAD) or Coronary
Heart Disease (CHD) is a medical condition
in which plaque builds up inside the arteries
which supply oxygen-rich blood to the heart
muscle.
• Fat, cholesterol, calcium and other
substances present in the blood leads to the
formation of plaque.
• Plaque reduces the oxygen-rich blood flow to
the heart muscle by narrowing the arteries
which can cause angina (chest pain) or a
heart-attack.

Exercise prescription for CAD Patients
A) Aerobic or Cardiovascular exercises
• Mode/Type: Walking, Jogging, Cycling, Swimming,
Group Aerobics and Rowing.
• Intensity: low to Moderate intensity of 40% to 70% of
HRR (Heart Rate Reserve).
• To know your individual heart rate, you will have to
consult your doctor or a qualified fitness professional.
• Frequency: 3 to 5 days per week.
• Duration: Start with a 5 to 10 min warm up including
stretching exercises followed by a 20 to 40 minutes of
continuous aerobic activity and a cool down of
another 5 to 10 minutes.
B) Resistance Training: 2 times a week consisting
of 10 to 12 exercises for the entire body with 2 to 3
sets of 10 to 12 repetitions.

2. Hypertension
• The average resting BP is 120 mmHg (Systolic) /
80 mmHg (Diastolic)
• But when this force exerted by blood is equal to
or exceeds 140mm Hg or 90 mm Hg, it is
considered high and abnormal and the medical
condition is called Hypertension.
• Exercise can control hypertension by
strengthening the heart muscle, improving blood
flow & hence lowering blood pressure.
• Exercise reduces the BP by approximately 10
mmHg, both systolic and diastolic, in people with
mild to moderate hypertension.
• If the BP is very high, say 160/100 or above,
medical treatment should be the first step.

Exercise prescription for Hypertension
Patients
• Mode Type: Brisk walking – treadmill or
outdoors, cycling – stationary or outdoors,
swimming.
• Intensity: At a moderate intensity of 40% to
70% of HRR(Heart Rate Reserve).
• Frequency: Minimum 3 to preferably 7 days a
week.
• Duration: 30 to 60 minutes. You may do it in
parts of 3 sessions of 20 minutes or multiple
bouts of short duration (10 to 15 minutes)
throughout the day.
B) Resistance Training: Weight training should
be done twice a week. Light weights with more

Special considerations for CAD and Hypertension
1. Check exercise safety before
2. Exercise at low to moderate intensity
3. Monitor your heart rate during exrcise and stop if
you feel dizziness or chest pain
4. Carry your medication (nitroglycerin or beta
blocker) if prescribed by doctors.
5. Don’t hold breath to avoid Valsalva maneuvers
(holding the breath while weight training or any
other exercise).
6. Avoid isometric exercises
7. Increment should be gradual

3. Diabetes Mellitus (DM)
• It results when the body does not produce enough insulin or if it does, the body
cells fail to efficiently respond to insulin.
• Insulin is a hormone secreted by the pancreas (a large gland behind the stomach)
in our body. Its function is to help the body cells use sugar in the form of glucose
for energy
• When we eat food, the pancreas produces the required amount of insulin to
stimulate the cells so that they absorb glucose from the blood and store it in the
form of glycogen for growth and energy.
• A fasting blood glucose of 126 mg/dl or greater indicates diabetes.
There are three types of diabetes.
• Type 1 Diabetes: In this condition, the pancreas produce very little or no insulin at
all. An individual with type 1 diabetes will have to inject insulin everyday.
• Type 2 diabetes: This is the most common type of diabetes in which the
pancreas produces enough insulin but for some reasons the body cells resist to
respond to this insulin. This is called Insulin resistance.
• Type 3, Gestational Diabetes: This type of diabetes develops during pregnancy.
Usually it disappears after child birth.
• During exercise, the muscles use sugar from the blood for energy thus bringing
down the blood sugar level.
A well planned exercise regime lowers blood sugar by
• improving insulin sensitivity
• reducing insulin resistance by helping the cells accept insulin efficiently

Exercise prescription for
Diabetes
• Mode: Brisk Walking, Jogging, Cycling,
Swimming & Group Aerobics.
• Intensity: 50% to 80% of HRR (Heart Rate
Reserve).
• Frequency: 3 to 7 days per week. Daily
exercise will help more in controlling glucose
levels.
• Duration: 20 to 60 minutes.
B) Resistance Training: Weight training
should be done 2 days a week. Light weights

Special Considerations for diabetes
1. Glucose levels should be monitored pre and post
exercise.
2. An individual should not exercise if fasting glucose
level is greater than 250 mg/dl.
3. Insulin should not be injected into exercising muscle.
Injection in the abdomen is recommended.
4. Hypoglycemia (Low blood sugar levels or a rapid drop
in glucose) is common condition for people with
diabetes who exercise. They should check with their
doctor for signs and symptoms of hypoglycemia pre
and post exercise.
5. Don’t exercise alone
6. Don’t lift heavy weight, b/c it may damage blood
vessels
7. Don’t do on bear foot b/c ulcer may not cure soon.

Special consideration in pregnant woman
1. Exercise with low to moderate intensity and
avoid high intensity
2. Select non or light weight exercise
3. Avoid exercise in supine position after first
trimester(1st 3 months) to not restricts blood
flow to uterus
4. Avoid activities involving extremes in
altitudes(mountain climbing…)
5. Drink plenty of fluid and exercise in a well
ventilated area to avoid heat stress
6. Avoid balance losing exercises especially in
3rd trimester that injure abdomen, joints,
leads to fall….

Special considerations for Asthma
1. Warm up and cool down slowly to reduce
acute attack
2. Choose self paced exercise
3. Exercise regularly. Acute attacks are more
likely if you exercise occasionally
4. Carry medication during work outs, use
inhaler before exercise, if your doctor
recommend
5. Avoid exercising alone

Special Considerations for
osteoporosis
1. Explosive movements and high impact
loading exercises such as jumping, sprinting,
running, jogging should not be performed.
2. Patients severely limited by pain should not
exercise and consult the doctor.
3. Excessive forward bending and twisting of
the spine is contraindicated as it increases
the risk of spinal fracture.
4. Daily activities such as sitting and bending
forward to pick up objects can lead to spinal
fractures in advanced osteoporosis.

Nutrition and Weight
Management
• Nutrients are the components in foods that
an organism utilizes to survive, grow,
maintain or perform.
Nutrients are thought to be of two types:
• macro-nutrients which are needed in
relatively large amounts(carbohydrates, fats,
protein, and water)
• micronutrients which are needed in smaller
quantities(Vitamins, minerals).

Nutritional values of nutrients
• Carbohydrates provide approximately
(4 kcal) of energy per gram,
• proteins provide approximately (4 kcal) of
energy per gram,
• fats provide (9 kcal) per gram
• The food composition of a meal should be:
• carbohydrate (55-60% of kcal) with moderate
amounts of protein (15-20% of kcal) and fat
(25-30% of kcal).

Carbohydrates
• The roles of carbohydrate in the body
includes
providing energy for working muscles,
providing fuel for the central nervous system,
enabling fat metabolism, and
 preventing protein from being used as
energy.
• A well-nourished adult can store
approximately 500 grams or 2000 kcal of
carbohydrates
• Of this,
• approximately 400 grams are stored as

Cont…
• The minimum recommended intake of carbohydrates
necessary for survival is 130 grams or 520 kcal per
day.
• However, this level is recommended only to support
the central nervous system, red blood cell production,
and tissues dependent on glucose; it does not
support any physical activity.
• A minimum intake of carbohydrate is about 250 g or
1000 kcal per day for athletes is recommended.
• Carbohydrate recommendations vary with the sport
as well as individual metabolic needs.
• Most athletes should consume 6-10 grams of
carbohydrate per kilogram of body weight per day (3-
5 gm/lb).
• 3 types of cho

Fat
• The human body is dependent on fat for
optimal health but when it is excess, it is
dangerous for health.
Fat, or adipose tissue, functions as
1. an insulator to preserve body heat
2. protect organs in the body.
3. Solvent to solve Fat-soluble vitamins such
as A, D, E, and K, b/c they are dependent on
fat for absorption and transportation in the
body.
3 types of fat

Protein
1. Protein is the body's primary building block for
muscle, bone, skin, hair, and many other
tissues.
2. Proteins play many important roles in the body
including the structure of enzymes; these are
important proteins that help reactions occur in
the body, such as releasing from the food we
eat.
3. Proteins also function as transport such as
hemoglobin; an iron containing protein that
transports oxygen to exercising muscles via the
bloodstream.
• The recommended protein intake for ordinary
population is 0.8 g/kg/day (~0.4 g/lb/day).

Weight Management
Body Composition
• To manage your body weight it is
important to know your body composition.
• Body composition is the proportion of your
body fat to your lean tissues.

Exercise and fat burn
• Body composition is primarily influenced by nutrition
and physical activity.
• Fat is produced by the body when an excess intake
of calories in the form of food or drink occurs.
• When the diet provides the body with more calories
than it needs for general maintenance and its current
level of physical activity, this excess energy is stored
in the form of body fat.
• An increase in regular exercise will help to increase
your calorie expenditure.
• The more physical activity you do the more calories
you will burn.
• Accordingly, if you increase your physical activity, and
do not increase your intake of food, you will draw the
extra energy needed from your stored body fat.

Body Composition Evaluation Tests (Measurement
of Body Composition)
• The following are examples of body composition
tests:
• Hydrostatic weighing
• electrical impedance
• Skin fold measurements
– Skinfold caliper from selected sites
– Use of formulas to calculate percentage of body fat
• Body mass index (BMI)
• waist-to-hip ratio
• waist circumference
• Scale

Recommended body fat % chart
Male Female
Average 18% 23%
Desirable 12% or less 18% or less
Lower limit 3% 12%
Classifications for BMI
Classification BMI
Underweight <18.5 kg/m2
Normal weight 18.5 - 24.9 kg/m2
Overweight 25 - 29.9 kg/m2
Obesity (Class 1) 30 - 34.9 kg/m2
Obesity (Class 2) 35 - 39.9 kg/m2
Extreme Obesity (Class 3)  40 kg/m2

Fat Percent
• Whatever the case the first step in management of
body weight is measuring the amount of body fat then
plan to weight loss or gain.
• The formula to predict your body fat percentage,
based on your current BMI, age, and gender is:
• Child Body Fat(<15 year) % = (1.51 x BMI) - (0.70 x
Age) - (3.6 x gender) + 1.4
• Adult Body Fat(> or= 15yrs) % = (1.20 x BMI) + (0.23
x Age) - (10.8 x gender) - 5.4
• Where male gender= 1, female=0.

Energy or caloric balance
• Energy or calorie balance is maintained
through the combination of nutrition (food
intake) and exercise (activities to burn food).
• That means it has two steps.
• 1st step know your daily energy intake (it
needs daily food record)
• 2nd step record total daily energy
expenditure (it needs daily physical activity
and it’s energy cost per minute).

1. Count Daily energy intake
• This can be estimated by adding current
energy intake from a food records.
• First of all you have to keep a careful and
complete record of everything you eat for one
day and then total the calories in all the food
and average drink you consumed in the table
below.
• So current energy intake (from food record): -
-------------calories per day.

Table 1. sample form of daily energy intake record form
Daily Diet Record
Day 1
Breakfast
Food
Amount
(cups,
tsp.,
etc.)
Calori
es
Food Servings Estimated Meal
Calorie %
Bread/Cere
al
Fruit/Ve
g.
Milk/Meat Fat/Sweet
% Protein
% Fat
% Complex
carbohydrate
% Simple
carbohydrate
100% Total
Meal Total

Cont… daily food record form
Lunch Food Amount
(cups,
tsp.,
etc.)
Calorie
s
Calorie %
Bread/Cere
al
Fruit/Veg
.
Milk/Meat Fat/Sweet
% Protein
% Fat
% Complex
carbohydrate
% Simple
carbohydrate
100% Total
Meal Total

Dinner
Food
Amount
(cups,
tsp.,
etc.)
Calorie
s
Calorie %
Bread/Cere
al
Fruit/Veg
.
Milk/Meat Fat/Sweet
% Protein
% Fat
% Complex
carbohydrate
% Simple
carbohydrate
100% Total
Meal Total

Snack Food Amount
(cups,
tsp.,
etc.)
Calories
Food Servings Estimated Snack
Calorie %
Bread/Cer
eal
Fruit/Ve
g.
Milk/Meat Fat/Sweet
% Protein
% Fat
% Complex
carbohydrate
% Simple
carbohydrate
100% Total
Meal Total
Daily
Totals
Estimated Daily
Total Calorie %
% Protein
% Fat
% Complex
carbohydrate
% Simple
carbohydrate
100% Total

2. Determining your daily energy
expenditure
• Researchers found and provide different complicated methods to
measure daily energy expenditure.
• For the purpose of making it more practical and easily applicable,
we will see two popular daily energy or calorie expenditure
measurement methods that is :
a. Daily Energy Expenditure (based on BMR, TEF and PA)
b. Daily Energy Expenditure (based on BMR, Activity and Non
Activity Calorie)
A. Daily energy expenditure (based on BMR, TEF and PA)
• In this method the total daily energy expenditure is calculated bay
summing up of Basal Metabolic Rate (BMR) which is the
minimum amount of energy needed at complete rest for vital
activities of human body), the Thermic Effect of Food (the
energy required for processing, assimilating, digesting the food we
ingest etc.) and Physical Activities of the day (the energy costs
or demands to perform daily physical movement).

To apply this method you have to follow the
following steps.
Step 1: calculate your Basal Metabolic Rate by
applying gender related formula
• There are 2 formulae used to calculate BMR, in [kcal
/ 24hrs] for men and women respectively:
1. BMR for Men = 66.47 + (13.7 * weight [kg]) + (5 *
size [cm]) − (6.8 * age [years])
2. BMR for Women = 655.1 + (9.6 * weight [kg]) + (1.8 *
size [cm]) − (4.7 * age [years])
Step 2: calculate your Thermic Effect of Food
• This is equivalent to 10% of your total daily food
intake (it is mandatory to refer daily food record in
table 3.)
Step 3: calculate your Physical activity energy cost
• This is the total energy demand for any physical
activities per a day (refer from energy cost for
physical activity in table below)

Sports and activities Approximate calorie cost(cl/ib/min)
Cal/Ib/Min X Body
weight
X Min =Total
calories
Aerobic dance 0.062
Badminton skilled singles 0.071
Basket ball half court 0.071
Bicycling(13mph) 0.071
Calisthenics circuit training 0.060
Football touch 0.078
Handball skilled singles 0.078
Jogging & running 0.104
Rope skipping 0.095
Stretching ----
Swimming 0.088
Table tennis 0.045
Volleyball 0.065
Walking(brisk, 4.5mph) 0.048
Weight training -----
Driving a car 0.020
House work 0.029
Painting a house 0.034
Sitting quietly 0.009
Standing quietly 0.012
Sleeping & rest 0.008
Typing or writing 0.013
Note: ratings are for the muscle groups involved.
Summary of energy/calorie costs for selected sports and physical activities

Step 4: Then the total daily energy
expenditure=BMR (step 1) +TEF (step 2) +PA
(step3)

B. Daily Energy Expenditure (based on BMR,
Activity and Non Activity Calorie)
• Step 1:
• Basal calories = 0.0076 X body wt.(Ibs) X minutes of sleep------
(A)
• Step 2:
• Calories(moderate activity) =0.036 X body wt.(Ibs) X minutes of
moderate activity-----(B)
• Step :3
• Calories (vigorous activity) =0.053 X body wt.(Ibs) X minutes of
vigorous activity----------(C)
• Step 4:
• Minutes (non active) = 1,440 min.-minutes of sleep-minutes of
moderate activity-minutes of vigorous activity
• Step 5:
• Calories in other activity (rest and light activity) =0.011X body
wt.(Ibs) X non active minutes ----------(D)
• Step 6:
• Calories expended (per day) =A +B+C+D

Energy Balance approaches
• Energy or calorie Balance approaches
are probably lay in the following notions.
Energy or caloric balance
• Caloric expenditure
– Neutral balance (to maintain body weight)
• Caloric intake equals expenditure.
– Positive balance(for weight gain)
• More calories consumed than expended.
– Negative balance(for weight loss)
• More calories are expended than consumed.

Nutritional values for Ethiopian local foods
ቀይ-ወጥ
መጠን በግራም የምግብ አ.ነት ካሎሪዎች
ፕሮቲን
(በግራም)
ቅባት
(በግራም)
ካርቦንዳይድ
ሬት
(በግራም)
1ትልቅ ጭልፋ 260 የቦዘና ሽሮ ወጥ 309 23 15 17
1ትልቅ ጭልፋ 235 የዶሮ ወጥ (እንቁላል አይጨመርም) 327 16 20 19
1ትልቅ ጭልፋ 130 የሽምብራ አሳ ወጥ 423 14 24 38
1ትልቅ ጭልፋ 295 የአሳ ቋንጣ ወጥ 631 37 46 19
1ትልቅ ጭልፋ 275 የዱባ ቋንጣ ወጥ 363 4 26 27
1ትልቅ ጭልፋ 125 የእንቁላል ወጥ 353 8 29 15
1ትልቅ ጭልፋ 240 የአሳ ጥብስ ወጥ 420 12 35 15
1ትልቅ ጭልፋ 290 የሥጋ ጥብስ ወጥ 844 54 62 17
1ትልቅ ጭልፋ 75 የድስት እንፍርፍር ሽሮ ወጥ 212 3 17 12
1ትልቅ ጭልፋ 30 የጎንደር ሽሮ ወጥ 116 3 7 10
1ትልቅ ጭልፋ 285 የጎመን ወጥ 205 3 14 16
1ትልቅ ጭልፋ 270 የስጋ ወጥ 367 20 25 17
1ትልቅ ጭልፋ 265 የአሳ ምንቸት አብሽ 435 19 32 18
1ትልቅ ጭልፋ 270 ምንቸት አብሽ (የስጋ) 456 28 31 17
1ትልቅ ጭልፋ 260 የሽሮ ወጥ 226 8 10 26
1ትልቅ ጭልፋ 270 የድንች ወጥ 332 2 22 31
1ትልቅ ጭልፋ 260 የዱባ ወጥ 174 2 12 15

Cont…
1ትልቅ ጭልፋ 250 የባቄላ ክክ ወጥ 305 12 11 41
1ትልቅ ጭልፋ 265 የምሰር ክክ ወጥ 289 13 9 39
1ትልቅ ጭልፋ 260 የአተር ክክ ወጥ 333 13 10 48
1ትልቅ ጭልፋ 255 የአተር ክክና የተልባ ወጥ 347 16 11 45
1ትልቅ ጭልፋ 205 የቲማቲም ወጥ 236 4 20 10
1ትልቅ ጭልፋ 280 የምላሳ ወጥ 902 35 69 36
1ትልቅ ጭልፋ 250 የጨጓራ ወጥ 358 10 30 11
1ትልቅ ጭልፋ 250 የድፍን ምስር ወጥ 298 11 12 37
1ትልቅ ጭልፋ 260 የድፍን አተር ወጥ 380 13 13 53

አልጫዎች
መጠን በግራም የምግብ አይነት ካሎሪዎች
ፕሮቲን
(በግራም)
ቅባት
(በግራም)
ካርቦንዳይድሬት
(በግራም)
1ትልቅ ጭልፋ 275 የዶሮ አልጫ 294 15 18 17
1ትልቅ ጭልፋ 120 የሽምብራ ቡጥጫ 266 4 18 23
1ትልቅ ጭልፋ 270 የብቅል ባቄላ አልጫ 464 16 26 41
1ትልቅ ጭልፋ 285 የጎመን አልጫ 200 3 17 10
1ትልቅ ጭልፋ 260 የስጋ አልጫ 346 18 26 10
1ትልቅ ጭልፋ 250 የባምያ አልጫ 200 5 9 14
1ትልቅ ጭልፋ 245 የሽሮ አልጫ 105 5 3 16
1ትልቅ ጭልፋ 265 የዱባ አልጫ 140 2 11 8
1ትልቅ ጭልፋ 260 የምስር ክክ አልጫ 338 13 17 35
1ትልቅ ጭልፋ 265 የአተር ክክ አልጫ 311 10 16 36
1ትልቅ ጭልፋ 265 የአትክልት አልጫ 209 2 11 26
1ትልቅ ጭልፋ 270 የድፍን ምስር አልጫ 346 12 15 41
1ትልቅ ጭልፋ 275 የድፍን አተር አልጫ 330 11 15 39

ፕሮቲን
(በግራም)
ቅባት
(በግራም)
(በግራም)
አንድ 465 የገብስ እንጀራ 777 16 1 174
አንድ 450 የበቆሎ እንጀራ 833 23 3 178
አንድ 425 የዳጉሳ እንጀራ 731 16 1 163
አንድ 450 የቴፍ እንጀራ 729 19 3 153
አንድ 450 የስንዴ እንጀራ 774 24 4 160
አንድ 450 የነጭ ማሽላ እንጀራ 869 32 3 179
እንጀራዎች

ፕሮቲን
(በግራም)
ቅባት
(በግራም)
(በግራም)
1 ቁራሽ 200 የገብስ ቂጣ 440 10 2 105
1 ቁራሽ 200 የዶሮ ዳቦ 412 12 5.8 78.2
1 ቁራሽ 200 የሽምብራና የስንዴ ዳቦ (የቦካ) 458 18 2 92
1 ቁራሽ 200 የሽምብራ ዳቦ (የቦካ) 428 24 6 70
1 ቁራሽ 200 የሽምብራ ቂጣ (ያልቦካ) 566 29 7 98
1 ቁራሽ 200 የአጃ ዳቦ 472 17 1 99
1 ቁራሽ 200 የእንሰት ቂጣ 302 2 0.2 73
1 ቁራሽ 200 የቅንጨ ዳቦ 466 15 5 90
1 ቁራሽ 200 አምባሻ 484 17 2 99
1 ቁራሽ 200 ነጭ ዳቦ 460 15 0.4 99
1 ቁራሽ 200 ያበሻ ዳቦ 454 16 2 96
1 ቁራሽ 200 የስንዴ ቂጣ 570 16 7 112
1 ቁራሽ 200 ዘሊሊ ዳቦ 550 17 1 107
ዳቦዎች

ፕሮቲን
(በግራም)
ቅባት
(በግራም)
ካርቦንዳይ
ድሬት
(በግራም)
1ትልቅ ጭልፋ 265 የገብስ የስንፌ ገንፎ 384 7 13 59
1ትልቅ ጭልፋ 155 በሶ 575 8 30 68
2 65 የተቀቀለ እንቁላል (የፈረንጅ) 108 9 8 0.5
1ትልቅ ጭልፋ 265 የገብስ ቅንጬ(በቅቤ ወይም በዘይት) 228 7 27 43
1ትልቅ ጭልፋ 205 ጨጨብሳ 709 15 29 99
1 ቁራሽ 200 የስንዴ አነባበሮ (በቅቤ የተሰራ) 380 12 7 68
1ትልቅ ጭልፋ 190 የእንጀራ ፍርፍር 296 9 15 31
2 85 የእንቁላል ጥብስ (የፈረንጅ) 179 10 14 4
2 100 የእንቁላል ፍርፍር (የፈረንጅ) 206 10 16 5
የቁርስ ምግቦች

ፕሮቲን
(በግራም)
ቅባት
(በግራም)
(በግራም)
1 የቡና ስኒ 115 አዚፋ 156 8 5 20
1 መካከለኛ ጭልፋ 110 የቀይ ስር ቅቅል (በዘይት) 50 2 0.3 10
1መካከለኛ ጭልፋ 80 የካሮት ቅቅል 26 0.4 0.3 5
1 የቡና ስኒ 90 ዘልቦ ጎመን (የተቀቀለ) 85 4 6 5
1 ትልቅ ጭልፋ 315 የስጋ ቅቅል 545 64 33 0
አንድ 100 የተቀቀለ ድንች 95 2 0.1 21
አንድ 100 የተቀቀለ ስኳር ድንች 162 1 0.3 39
1 ትልቅ ጭልፋ 150 የቡላ ፍርፍር (በቅቤ) 324 1 6 64
1 ትልቅ ጭልፋ 270 የቡላ ገንፎ (በቅቤ) 216 5.4 14 17
1 ትልቅ ጭልፋ 160 የድርቆሽ ፍርፍር (በቅቤ) 285 5 10 43
1 ትልቅ ጭልፋ 130 ዱለት 250 20 15 8
1 ትልቅ ጭልፋ 165 እልበት 96 7 0.3 16
1 የቡና ሲኒ 110 የፆም አይብ (ከባቂላ የሚሰራ) 228 6 17 13
1 የቡና ሲኒ 90 የድንች ቡጥጫ (የፆም አይብ) 127 1 5 18
1 ትልቅ ጭልፋ 140 ፍትፍት (በስጋ የተሰራ) 241 5 12 27
የቡና ሲኒ 60 የካሮት ጥብስ 68 0.7 2 12
1 መካከለኛ አሳ 220 የአሳ ጥብስ 361 59 13 2
1 መካከለኛ ጭልፋ 65 የዱባ ጥብስ 116 - 9 8
1 ትልቅ ጭልፋ 240 የአደንጓሮ ሾርባ 199 9 4 32
1 መካከለኛ ጭልፋ 135 የኑግ ፍትፍት 107 4 2 19
1 መካከለኛ ጭልፋ 135 ክትፎ 231 27 12 3
1 ትንሽ ጭልፋ 100 ቀይ አይብ (በቅቤና በአዋዜ የሚሰራ) 256 15 20 5
1 መካከለኛ ጭልፋ 135 የሰሊጥ ፍትፍት 125 4 4 18
1 ትንሽ ጭልፋ 100 ስልጆ 72 5 2 8
አንድ ትንሽ 10 ስንግ ቃሪያ 10 0.1 0.5 1
አንድ ትንሽ ጭልፋ 100 አይብ 128 15 6 5
በጎን የሚቀርቡ ምግቦች

መጠን በግራም የምግብ አ.ነት
ካሎሪዎች ፕሮቲን
(በግራም)
ቅባት
(በግራም)
ካርቦንዳይ
ድሬት
(በግራም)
1 ትልቅ ጭልፋ 65 አሹቅ 180 13 1 30
1 ትልቅ ጭልፋ 90 የስንዴ የምስር ንፍሮ 146 6 1 29
1 ትልቅ ጭልፋ 100 ጭቆ (በቅቤ ወይም በዘይት) 586 5.3 42 47
የቡና ሲኒ 65 ዳቦ ቆሎ 350 5 20 39
1 ትልቅ ጭልፋ 100 የአሳ ቋንጣ 170 38 2 3
1 ትልቅ ጭልፋ 50 የስጋ ቋንጣ 227 30 11 2
1 ትንሽ ጭልፋ 265 ጉልባን 392 20 2 74
1 ትንሽ ኝልፋ 100 እንዱሽዱሽ 343 20 2 63
1 ትልቅ ጭልፋ 100 ሽምብራ ቆሎ 380 20 2 63
1 ትንሽ ጭልፋ 100 የምስር ቆሎ 357 24.2 1 62
1 ትንሽ ጭልፋ 100 የሱፍ ቆሎ 552 14 32 51
1 ትንሽ ጭልፋ 100 የማሽላ አበባ (ቆሎ) 399 9 3 83
የመቅሰስ ምግቦችና የቡና ቁርሶች

መጠን በግራም የምግብ አ.ነት ካሎሪዎች ፕሮቲን
(በግራም)
ቅባት
(በግራም)
ሬት
(በግራም)
1 ትንሽ 100 ሙዝ 78 1 1 20
1 100 ቲማቲም 28 1 1 5
1 ትንሽ ጭልፋ 100 ቴምር 264 1 4 4
1 ትንሽ ጭልፋ 100 ወይን 37 1 1 10
1 ትንሽ ጭልፋ 100 ዘይቱን 60 1 1 13
ሁለት መካከለኛ 100 ሎሚ 42 1 2 8
አንድ 100 ብርቱካን 38 1 1 10
ፍራፍሬዎች

(በግራም)
ቅባት
(በግራም)
ካርቦንዳይ
ድሬት
(በግራም)
1 ብርጭቆ 200 የገብስ አጥሚት 94 1 0.4 21
1 ብርጭቆ 200 የሱፍ ውሃ 216 8 16 10
1 ብርጭቆ 200 የቡላ አጥሚት 140 4 1 26
1 ብርጭቆ 200 አሬራ 7 6 3 3
1 ስኒ 40 ቡና 14 0.4 0.6 2
1 ብርጭቆ 200 እንቁላል(የስኳራ፣ ውሃ፣ቡና፣አስኳል
ያለው)
190 8 12 14
1 ብርጭቆ 200 አብሽ 424 6 1 37
1 ብርጭቆ 200 የአጃ አጥሚት 106 0.4 0.2 46
1 ብርጭቆ 200 ብርዝ 90 1 1 20
1 ብርጭቆ 200 ትልባ 208 7 14 13
1 ብርጭቆ 200 ወተት 152 7 11 8
1 ብርጭቆ 200 የኑግ ውሃ 294 8 16 30
1 ብርጭቆ 200 እርጎ 108 9 4 8
1 ብርጭቆ 200 የእህል ቅቤ 156 2 20 21
አልኮል የሌላቸው መጠጦች

(በግራም)
ቅባት
(በግራም)
ሬት
(በግራም)
1 ብርጭቆ 200 የጎጃም ጠላ (ገብስ/በቆሎ 56 3 0.6 10
1 ብርጭቆ 200 የጎራጌ ጠላ (ሻሚት) (ገብስ) መሪሳ-
(ገብስ) ዳጉሳ/
163 8 1 32
1 ብርጭቆ 200 ማሽላ/ጤፍ/ 78 5 1 12
1 ብርጭቆ 200 የሸዋ ጠላ 44 2 0.6 7
1 ስኒ 200 ጠላ (ካሪቦ)፡- ኦሮሚያ (ገብስ ጤፍ) 50 2 1 8
1 ብርጭቆ 200 ጠላ (ዱቃ) ትግራይ (ዳጉሳ ጤፍ) 78 4 1 13
1 ብርጭቆ 200 ነጭ ጠላ (ስንዴ/በቆሎ/
1 ብርጭቆ 200 ጤፍ(ማሽላ) 30 1 0.6 5
1 ብርጭቆ 200 (ጤፍ/ገብስ) 72 4 1 9
አልኮል ያላቸው መጠጦች

ምሳሌ
ቁርስ: 1ነጭ ዳቦ (200g) ,2 የተቀቀለ እንቁላል (የፈረንጅ) 65g በ1ብርጭቆ ወተት (200)
ምሳ: 1 የቴፍ እንጀራ(450g) በ1 ትልቅ ጭልፋ የስጋ ቅቅል(315g)
እራት: ግማሽ የቴፍ እንጀራ(225g) 1ነጭ ዳቦ (200g) በ1 ትልቅ ጭልፋ የቦዘና
ሽሮ ወጥ (260), 1 ብርቱካን (100g), 1 ብርጭቆ የገብስ አጥሚት (200)
• ጠቅላላ ካሎሪዎች------------------------------------

Fitness_ellective_teaching.pptx

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Fitness_ellective_teaching.pptx