4. WHO report says by 2010, 60% of cardiac patients will be Indians “ Coronary artery diseases has attained an epidemic proportion in India, especially Kerala over past one decade. The age group of 35 to 45 years account for a majority of diagnosed cases of cardiac ailments in India. This drop in age of heart disease among Indians is mainly due to faulty food intake, physical inactivity and stress, besides the early onset of diabetes”- Dr.K.K.Haridas, President, Cardiological Society of India
5. Dr. Haridas says CAD has now became most predictable, preventable: “ Minimise stress level, simplify your lifestyle, cut down your calories, exercise regularly and go back to your conventional eating habits. All these can prevent CAD affliction to great extent. Remember, sitting for long too is a risk factor for diabetes”
6. "Improper food habits, lack of physical activity and this coupled with high level of stress and increase in smoking and alcohol consumption are all classic risk factors which can put one high on the risk zone of coronary heart diseases. Sadly all these have become a part of the Indian youth’s lifestyle .”
7. According to Dr K Srinath Reddy from the AIMS : “ A national programme on the prevention of heart diseases with adequate policy support is essential to stem the menace, otherwise, our economic productivity is likely to go down,”
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18. TPFP 2010 – An overview The data reveals that 61.88% of girls students failed meet the recommended standard in abdominal strength (10= 64.88%, 11=69.21%, 12=66.83%, 13=61.00%, 14=54.69%, 15=55.43%, 16=59.58%, +17=62.29%).
36. Components of Health Related Physical Fitness If you don't do what's best for your body, you're the one who comes up on the short end - Julius Erving
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38. Principles of Fitness Improvement Improving performance is not just about training more – participants need to follow a carefully planned training programme. There are a number of principles that performers and coaches must follow if they are to fulfil their potential. This programme must be systematic and take into account the demands of the activity and the needs, preferences and abilities of the performer.
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40. Principles of Training When planning any training, you have to apply the principles of training . The principles can be easily memorized using the mnemonic, SPORT . Specificity Progression Overload Reversibility Tedium S P O R T
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42. Specificity You need to concentrate on strength training for your arms and legs. You must do specific types of activity to improve specific parts of the body in specific ways . Different events can require very different forms of training. For example, if you’re training for a weightlifting competition, it’s no use going swimming every day. Specificity
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45. Overload Fitness can only be improved by training more than you normally do. Overload Unless the body is subjected to increased demands , improvements in physical fitness will not be made. If a physical fitness programme is to be effective, it must place increased and specific demands on the body. If training levels remain the same, then the programme will only be maintaining the participants level of fitness, not improving it. Remember though – you can train too much!
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50. FITT: Frequency How often you should train depends on what you wish to achieve. The National Institute for Health and Clinical Excellence suggests that to maintain health , you should do 30 minutes of moderate exercise 5 times a week . According to the U.S. Surgeon General's Report on Physical Activity and Health , physical activity that is moderate to vigorous in nature should be done most days of the week. ACSM (1978) At least 20 min continuous and vigorous aerobic activity, 3 to 5 days /week However, if you wish to become an intermediate or elite competitor in any sport, you will need to train much more frequently. Elite rowers often train twice a day ! Training is best done regularly , rather than at random intervals.
51. FITT: intensity – energy systems Aerobic respiration – means respiration ‘with oxygen’. When exercise is not too fast and at a constant, steady rate, the heart can keep the muscles fully supplied with oxygen. Anaerobic respiration – means respiration ‘without oxygen’. If the exercise is fast or intense and done in short bursts, the heart cannot supply oxygen to the muscles as fast as the cells are using it.
58. Training Zones To improve Aerobic fitness – your training zone is 60-85% of maximum heart rate. Lets see if you can your out your aerobic training zone
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64. Reversibility Fitness will be lost if the training load is reduced (meaning overload is not achieved) or if a performer stops training, for example, if they are injured. Coaches need to ensure that long periods of inactivity are avoided when possible. Unfortunately, most of the adaptations which result from training are reversible . This simply means that unless you keep training, any fitness gains will be lost. Endurance can be lost in a third of the time it took to achieve! Strength declines more slowly, but lack of exercise will still cause muscles to wither (atrophy).
65. Tedium When planning a training programme, it is important to vary the training a bit to prevent performers becoming bored . If every training session is the same, a performer can lose enthusiasm and motivation for training. You should include a variety of different training methods or vary the type of activity. Training for endurance events can be particularly boring. Tedium is less of a problem in team sports. Why can it sometimes be difficult to avoid tedium while obeying the first principle – specificity?
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70. Continuous training The fitter you become, the longer you will be able to work for. As fitness improves, you will also be able to sustain a higher level of intensity. You should start training at about 60% of your maximum heart rate (MHR) increasing to around 75%–80% as your level of fitness improves. You need to stay within the aerobic zone during continuous training.
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77. Muscular Strength Use medium weights, and move them quickly . Exercise with a heavy weight and low reps or by pushing/ pulling against a static object . Use a heavy to medium weight and do a lot of repetitions . Static strength – the strength to hold a position or support weight. Explosive strength – the force that can be exerted in one quick movement. Dynamic strength – the strength to move weight.
85. Flexibility Training Program A planned, deliberate, and regular program of exercises that can permanently and progressively increase the usable range of motion of a joint or set of joints over time.
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90. The athlete and partner assume the position for the stretch, and then the partner extends the body limb until the muscle is stretched and tension is felt. The athlete then contracts the stretched muscle for 5 - 6 seconds and the partner must inhibit all movement. (The force of the contraction should be relevant to the condition of the muscle. For example, if the muscle has been injured, do not apply a maximum contraction ). The muscle group is relaxed, then immediately and cautiously pushed past its normal range of movement for about 20 to 30 seconds. Allow 30 seconds recovery before repeating the procedure 2 - 4 times.
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94. Flexibility in Sport and Fitness Extreme ROM Greater than Normal ROM Normal ROM Figure skating Jumping Jogging/running Gymnastics Swimming Archery Diving Wrestling Curling Hurdles Sprinting Basketball Pitching Racquet sports Bicycling Dancing (ballet, modern) Most team sports Resistance training
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133. Guidelines for Goal Setting (Amount off Change to Consider a Reasonable Goal) Fitness component Far from criteria levels Near criteria levels Equal or better than criteria levels Aerobic endurance (1-mile run) Decrease time 1-4 min Decrease time 1-2 min Decrease time 30-60 s Flexibility Increase reach 2-8 cm Increase reach 2-5 cm Increase reach 1-3 cm Body composition Decrease skinfold sum 1-10 mm Decrease skinfold sum 1-5 mm Maintain, or possibly decrease 1-2 mm Upper-body muscular strength and endurance Increase by 4-5 reps Increase by 2-3 reps Increase by 1 rep Trunk muscular strength and endurance Increase by 5-10 reps Increase by 3-7 reps Increase by 2-5 reps
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Editor's Notes
1. To understand the components of fitness, 2, To analyze their current fitness status, 3. To begin or continue appropriate physical activity habits, 4. To determine other health behaviours that they need to change, 5. To take appropriate steps to change behaviour
It is difficult to imagine the highest quality of life without including the intellectual, social, spiritual, and physical components. Mental alertness and curiosity, emotional feelings, meaningful relations with other humans, awareness and involvement in societal striving and problems, and physical capacity to accomplish personal goals with vigor and without undue fatigue appear to be essential elements of life.
Decreases the risk of obesity and chronic diseases: CVD, high blood pressure, diabetes, colon cancer, and osteoporosis Builds and maintains healthy bones and muscles, controls weight, builds lean muscle, reduces fat, reduces blood pressure, and improves blood glucose and cholesterol control Reduces feelings of depression and anxiety and promotes psychological well-being
The metabolic equivalent of task (MET) , or simply metabolic equivalent , is a physiological concept expressing the energy cost of physical activities as multiples of resting metabolic rate (RMR) and is defined as the ratio of metabolic rate (and therefore the rate of energy consumption) during a specific physical activity to a reference rate of metabolic rate at rest, set by convention to 3.5 ml O 2 ·kg -1 ·min -1 or equivalently 1 kcal·kg -1 · h -1 or 4.184 kJ·kg -1 · h -1 . By convention 1 MET is considered as the resting metabolic rate obtained during quiet sitting. MET values of physical activities range from 0.9 (sleeping) to 18 (running at 17.5 km/h or a 5:31 mile pace). MET is actually an index number and not an energy unit: a physical activity with a MET value of 2, such as walking at a slow pace (e.g., 3 km/h) would require for a specific person twice the energy that person consumes at rest (e.g., sitting quietly).
Moreover, even the definition of MET is problematic when used for specific persons. [9][10] By convention, 1 MET is considered equivalent to the consumption of 3.5 ml O 2 ·kg -1 ·min -1 (or 3.5 ml of oxygen per kilogram of body mass per minute) and is roughly equivalent to the expenditure of 1 kcal per kilogram of body weight per hour. This value was first experimentally derived from the resting oxygen consumption of a particular subject (a healthy 40-year-old, 70 kg man) and must therefore be treated as a convention. Since the RMR of a person depends mainly on lean body mass (and not total weight) and other physiological factors such as health status, age, etc., actual RMR (and thus 1-MET energy equivalents) may vary significantly from the kcal/(kg·h) rule of thumb. RMR measurements by calorimetry in medical surveys have shown that the conventional 1-MET value overestimates the actual resting O 2 consumption and energy expenditures by about 20% to 30% on the average, whereas body composition (ratio of body fat to lean body mass) accounted for most of the variance.
The principle of reversibility suggests that any improvement in physical fitness due to physical activity is entirely reversible. In other words, "use it or lose it." This principle suggests that regularity and consistency of physical activity are important determinants of both fitness maintenance and continued improvement
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