"My goal is not to be the best athlete in the world but to be better with every passing day"

1. BY VISITH DANTANARAYANA
201

2.  THE SYSTEMATIC USE OF EXERCISES TO PROM
OTE BODILY FITNESS AND STRENGTH.

4.  The quality of being suitable to perform a
particular task.
 Before the industrial revolution, fitness was
the capacity to carry out the day’s activities
without undue fatigue.
 However with automation and changes in life
styles physical fitness is now considered a
measure of the body's ability to function
efficiently and effectively in work and leisure
activities, to be healthy, to resist hypokinetic
diseases, and to meet emergency situations.

5.  Around 1950, perhaps consistent with
the INDUSTRIAL REVOLUTION and the
TREATISE OF WORLD WAR II, the term fitness
increased in western vernacular by a factor of
ten.

6.  A HOLISTIC DEFINITION COINED BY GREG
GLASSMAN:
“Increased work capacity across broad times
and modal domains; mastery of several
attributes of fitness including strength,
endurance, power, speed, balance and
coordination and being able to improve the
amount of work done in a given time with any
of these domains.”

10.  Developing research has demonstrated that
many of the benefits of exercise are mediated
through the role of skeletal muscle as an
endocrine organ. That is, contracting muscles
release multiple substances known
as MYOKINES which promote the growth of
new tissue, tissue repair, and various anti-
inflammatory functions, which in turn reduce
the risk of developing various inflammatory
diseases.

11.  The term myokine refers to cytokines and
other peptides that are produced, expressed,
and released by muscle fibers and exert
either autocrine, paracrine or endocrine effect
s.
The present definition of this term is attributed to Dr. Bente
Klarlund Pedersen.

13.  Specific or task-oriented fitness is a person's
ability to perform in a specific activity with a
reasonable efficiency. Specific training
prepares athletes to perform well in their
sports.
1. HIIT
2. RESISTANCE TRAINING
3. CARDIVASCULAR TRAINING
4. INTENSIVE TRAINING

14.  HILL RUNNING
Requires a level of fitness
to begin with, the exercise
is particularly good for the
leg muscles.

15.  SAND JOGGING
Creates less strain on leg muscles than
running on grass or concrete. This is
due to the fact that sand collapses
beneath your foot softening the landing.
Sand training is an effective way to lose
weight and become fit as its proven you
need more effort (1 and a half times
more) to run on the soft sand than on a
hard surface.

16.  WATER JOGGING
A form of exercise that decreases strain on
joints and bones. The water supplies minimal
impact to muscles and bones which is good for
those recovering from injury. Furthermore the
resistance of the water as you jog through it
provides an enhanced effect of exercise (The
deeper you are the greater the force needed to
pull your leg through).

19.  OR HIGH INTENSITY INTERVAL TRAINING
High Intensity Interval Training consists of repeated,
short bursts of exercise, completed at a high level of
intensity. These sets of intense activity are followed
by a predetermined time of rest or low intensity
activity.

21.  JOGGING
 BIKING
 SWIMMING
 WALKING
 ELLIPTICAL TRAINING

22. • STRENGTH
• ANAEROBIC ENDURANCE
• SIZE OF SKELETAL MUSCLE

23.  Staying active and exercising regularly builds up
a stronger heart.
 Engaging in a physical activity will create a rise in
blood pressure, once the activity is stopped,
however, the individual’s blood pressure will
return to normal.
 The more physical activity that one engages in,
the easier this process becomes, resulting in a
more ‘fit’ individual. Through regular physical
fitness, the heart does not have to work as hard
to create a rise in blood pressure, which lowers
the force on the arteries, and lowers the over all
blood pressure.

24.  MEDIATOR: MYOKINES
 RESEARCH BASED EXPLANATION.
 A novel myokine (SPARC), inhibits
tumorigenesis in mice. The authors state: "A
single bout of exercise increased the
expression and secretion of SPARC in skeletal
muscle in both mice and humans.
 SPARC : Secreted protein acidic and rich in
cysteine

25.  In an azoxymethane-induced colon cancer
mouse model, regular low-intensity exercise
significantly reduced the formation of
aberrant crypt foci in wild-type mice but not
in SPARC-null mice.
 Furthermore, regular exercise enhanced
apoptosis in colon mucosal cells and
increased the cleaved forms of caspase-3 and
caspase-8 in wild-type mice but not in
SPARC-null mice.

26.  Physical activity effects one’s blood pressure, cholesterol levels,
blood lipid levels, blood clotting factors and the strength of
blood vessels. All factors that directly correlate to cardiovascular
disease. It also improves the body’s use of Insulin. People who
are at risk for diabetes, Type 2 (insulin resistant) especially,
benefit greatly from physical activity because it activates a better
usage of insulin and protects the heart. Those who develop
diabetes have an increased risk of developing cardiovascular
disease. In a study where a sample of around ten thousand
adults from the Third National Health and Nutrition Examination
Survey, physical activity and metabolic risk factors such as
insulin resistance, inflammation, dyslipidemia were assessed.
The study adjusted basic confounders with moderate/vigorous
physical activity and the relation with CVD mortality. The results
displayed physical activity being associated with a lower risk of
CVD mortality that was independent of traditional metabolic risk
factors.

27. STRENGTH TRAINING INCREASES THE AMOUNT OF
LEAN MUSCLE AND ROBS THE BODY OF FAT
DEPOSITS.

29.  Regular exercise is effective for preventing
the age-related decline in cognition and
improving overall neuropsychological
function.

30.  Muscle loss, also known as SARCOPENIA, is
increasingly being seen as an important facet
of ageing.
 THE ACCUMULATION FREE RADICALS IN THE
MITOCHONDRIA OF LARGELY INACTIVE
MUSCLES DAMAGE THE MITOCHONDRIA,
THUS, DAMAGING THE RYANODINE; THE
MOLECULE RESPONSIBLE FOR THE
MAINTENANCE OF CALCIUM IN THE
SARCOLEMMA.

31.  WHEN THE RYANODINE RECEPTOR1 IS
DAMAGED THE CALCIUM IONS LEAK OUT,
THUS, WEAKENING THE CONTRACTION OF
MUSCLES. THIS HAS PROVEN TO ENHANCE
AGEING.
 HOWEVER IN THE MUSCLES OF A CONSTANT
EXERCISER THE ACCUMULATION OF FREE
RADICALS IS LARGELY REDUCED DUE TO THE
BOOSTED ACTIVITY IN THE MITOCHONDRIA.

32.  THE MITOCHONDRIAL FUNCTION
OF LIFELONG EXERCISERS IS LIKE
THAT OF SOMEONE HALF THEIR
AGE.
 ONE OF THE BEST ANTI-AGEING
PILLS IS TO STAY ACTIVE.

33. OR