Module-3: EXERCISE AND FITNESS

BENEFITS OF EXERCISE
1.Help you control your weight : Along with diet, exercise plays an important role
in controlling your weight and preventing obesity. To maintain your weight, the calories you
eat and drink must equal the energy you burn. To lose weight, you must use more calories
than you eat and drink.
2.Reduce your risk of heart diseases : Exercise strengthens your heart and improves your
circulation. The increased blood flow raises the oxygen levels in your body. This helps lower
your risk of heart diseases such as high cholesterol, coronary artery disease, and heart attack.
Regular exercise can also lower your blood pressure and triglyceride levels.
3.Help your body manage blood sugar and insulin levels : Exercise can lower your blood
sugar level and help your insulin work better. This can cut down your risk for metabolic
syndrome and type 2 diabetes. And if you already have one of those diseases, exercise can
help you to manage it.
4.Help you quit smoking : Exercise may make it easier to quit smoking by reducing your
cravings and withdrawal symptoms. It can also help limit the weight you might gain when
you stop smoking.
5.Improve your mental health and mood : During exercise, your body releases chemicals
that can improve your mood and make you feel more relaxed. This can help you deal
with stress and reduce your risk of depression.
6.Help keep your thinking, learning, and judgment skills sharp as you age : Exercise
stimulates your body to release proteins and other chemicals that improve the structure and
function of your brain.
7.Strengthen your bones and muscles : Regular exercise can help kids and teens build
strong bones. Later in life, it can also slow the loss of bone density that comes with age.
Doing muscle-strengthening activities can help you increase or maintain your muscle mass
and strength.
8.Reduce your risk of some cancers : including colon, breast , uterine, and lung cancer.
9.Reduce your risk of falls : For older adults, research shows that doing balance and
muscle-strengthening activities in addition to moderate-intensity aerobic activity can help
reduce your risk of falling.
10.Improve your sleep : Exercise can help you to fall asleep faster and stay asleep longer.
11.Improve your sexual health : Regular exercise may lower the risk of erectile
dysfunction (ED) in men. For those who already have ED, exercise may help improve their
sexual function. In women, exercise may increase sexual arousal.
12. Increase your chances of living longer : Studies show that physical activity can reduce
your risk of dying early from the leading causes of death, like heart disease and some cancers.
Health Related Physical Fitness
Physical Fitness
 Health related fitness
 Skill / performance related fitness
HEALTH RELATED FITNESS
The definition of health related fitness involves exercises activities that you do in order to try
to improve your physical health and stay healthy , particularly in the categories of
cardiovascular endurance , muscular strength , flexibility , muscular endurance and body
composition.
5 Components of Physical Fitness
 CARDIOVASCULAR ENDURANCE
 MUSCULAR STRENGTH
 MUSCULAR ENDURANCE
 FLEXIBILITY
 BODY COMPOSITION

CARDIOVASCULAR ENDURANCE
Ability of the heart and lungs to work together to provide the needed oxygen and fuel to the
body during sustained workloads . Examples would be jogging cycling and swimming.The
cooper run is used most often to test cardio vascular endurance.
MUSCULAR STRENGTH
 Amount of force a muscle can produce.
 Example would be the bench press , leg press Or bicep curl. The push up test is most
often Used to test muscular strength.
MUSCULAR ENDURANCE
Ability of then muscles to perform continuous without fatiguing. Examples would be
cycling, step machines and elliptical machines. The sit up test is most often used to test
muscular endurance.
FLEXIBILITY
Ability of each joint to move through the Available range of motion for a specific joint.
Examples would be stretching individual Muscles or the ability to perform certain Functional
movements such as the lunge. The Sit and reach test is most often used to test Flexibility.
BODY COMPOSITION
Amount of fat compared to lean muscle mass, Bone and organs . This can be measured using
Under water weighing, skin fold readings and Bioelectrical impedance. Underwater weighing
Is considered the ‘gold standard’ for body fat Measurement, however because of the size and
Expense of the equipment needed very few Places are set up to do this kind of Measurement
SKILL/PERFORMANCE RELATED FITNESS
SKILL RELATED FITNESS
Performance related physical fitness means those Fitness components which are necessary
which are efficientPerformance in different sports and games.
 Speed
 Strength
 Coordination
 Power
 Balance
 Agility

 SPEED:Speed is defined as the ability to perform a movement or to Cover a distance

in a short period of time.
TYPES OF SPEED
 Acceleration speed:It is the ability to increase the speed.
 Sprint speed:It is the ability to run at the maximum speed.
 Speed endurance: Ability to maintain speed under the condition of fatigue.

 STRENGTH: It is the ability of the muscle to exert a force to overcome a

Resistance.

TYPES OF STRENGTH
 Maximum strength: It is the ability to exert maximum force against a Resistance.
 Strength endurance: It is the ability of a muscle to exert strength under the Condition
of fatigue.
 Explosive strength: It is the ability to produce maximum force in the short Time.

 COORDINATION
It is the ability to use the sense together with the body Parts during movement.
 POWER
It is the combination of the speed and strength.
 BALANCE
It is the ability to control body’s position either Stationary or while moving.
 AGILITY
It is the ability to change the directions while the body Is in motion.
FITT Principles
Frequency , Intensity , Time , Type
Frequency
The first thing to set up with your workout plan is frequency—how often you will
exercise. Your frequency often depends on a variety of factors including the type of workout
you’re doing, how hard you’re working, your fitness level, and your exercise goals. In
general, the exercise guidelines set out by the American College of Sports Medicine give you
a place to start when figuring out how often to work out for both cardio and strength training.
Cardio workouts are usually scheduled more often. Depending on your goal,
guidelines recommend moderate exercise five or more days a week or intense cardio three
days a week to improve your health. If you want to lose weight, you’ll want to work up to
more frequent workouts, often up to six or more days a week. The recommended frequency
for strength training is two to three non-consecutive days a week. You should have at least
one to two days between sessions. Your frequency, however, will often depend on the
workouts you’re doing, because you want to work your muscles at least two times a week. If
you do a split routine, like upper body one day and lower body the next, your workouts will
be more frequent than total body workouts.
Intensity
Intensity has to do with how hard you work during exercise. How you can change the
intensity depends on the type of workout you’re doing. There are different ways that you can
measure your workout intensity. For cardio, you will usually monitor intensity by heart
rate, perceived exertion, the talk test, a heart rate monitor, or a combination of those
measures.
The general recommendation is to work at a moderate intensity for steady-state
workouts. Interval training is done at a high intensity for a shorter period of time. It’s a good
idea to have a mixture of low, medium, and high-intensity cardio exercises so you stimulate
different energy systems and avoid overtraining.
Monitoring the intensity of strength training involves a different set of parameters.
Your intensity is made up of the exercises you do, the amount of weight you lift, and the
number of reps and sets you do. The intensity can change based on your goals.
• If you are a beginner looking to build muscle stability and endurance, use a lighter weight
and do fewer sets with high repetitions: two or three sets of 12 to 20 reps.
• If your goal is to grow muscle, do a higher number of sets with a moderate amount of
repetitions (for instance, four sets of 10 to 12 reps each).
• If you want to build strength, use heavy weights to do a more sets with fewer reps (five sets
of three reps each, for example).
Time
The next element of your workout plan is how long you exercise during each session. There
isn’t one set rule for how long you should exercise, and it will typically depend on your
fitness level and the type of workout you’re doing.
The exercise guidelines suggest 30 to 60 minutes of cardio but the duration of your workout
depends on what you’re doing. If you’re a beginner, you might start with a workout of 15 to
20 minutes. If you’re doing steady-state cardio, such as going for a run or getting on a cardio
machine, you might exercise for 30 to 60 minutes. If you’re doing interval training and
working at a very high intensity, your workout will be shorter, around 20 to 30 minutes.
Having a variety of workouts of different intensities and durations will give you a
solid, balanced cardio program. How long you lift weights will also depend on the type of
workout you’re doing and your schedule. For example, a total body workout could take up to
an hour, whereas a split routine could take less time because you’re working for fewer muscle
groups.
Type
The type of exercise you do is the last part of the F.I.T.T. principle and an easy one to
manipulate to avoid overuse injuries or weight loss plateaus. Cardio is easy to change, since
any activity that gets your heart rate up counts. Running, walking, cycling, dancing, and the
elliptical trainer are some of the wide varieties of activities you can choose.
Having more than one go-to cardio activity is the best way to reduce boredom, and
your body needs variability along with progressive overload. Strength training workouts can
also offer variety. They include any exercise where you’re using some type of resistance
(bands, dumbbells, machines, etc.) to work your muscles. Bodyweight exercises can also be
considered a form of strength training.
You can easily change the type of strength workouts you do, from total body training to
adding things like supersets or pyramid training to liven things up.

COMPONENTS OF PHYSICAL
FITNESS
1. STRENGTH
2. ENDURANCE
3.FLEXIBILITY

1.Strength
Strength Is the Ability of The Muscles to Overcome Resistance.
➢Facilitates the Ability to Resist Disease as It Affects Organic Efficiency.
➢Strength Is Divided into Two Types:
❖Dynamic Strength
❖ Static Strength

METHODS FOR IMPROVING

STRENGTH
• Isometric Exercises
• Isotonic Exercises
• Isokinetic Exercises

Isometric Exercises
❖Isometric Is “Iso—Same” And “Metric—Length”
❖No Change In The Length Of The Muscles.
❖Work Done Cannot Be Observed. ❖Require Less Time And Equipment
❖Useful For Maintaining Strength In Case Of Injury
❖Archery, Weight Lifting, Gymnastic are the examples of Isometric movements.
Isotonic Exercises
❖Isotonic is “Iso– same” and “tonic– tension”
❖Movements of muscles can be observed directly
❖Lengthening and Shortening of muscles can be seen and called eccentric contraction and
concentric contraction
❖When we throw a ball, jump. Run, weight training, these type of contraction occurs
❖Exercise can be done with equipment or without equipment.
❖Increase the flexibility and length of the muscles and are good for conditioning in sports
Isokinetic Exercises
❖ISOKINETIC Is “Iso – Same” And “Kinetic –Motion”
❖Introduced By J.J. Perrine In 1968
❖Exercises Are Done Using Specially Design Machine And Are Combination Of Isotonic
And Iso-metric Exercises
❖Machines Allow For Maximum Resistance Over The Complete Range Of Motion
❖These Types Of Movements Are Usually Applied In Water Sports, Skating, Climbing,
Running Etc.
2.ENDURANCE
❖Ability To Sustain An Activity
❖Also Defined As The Ability To Resist Fatigue
❖In All Sports Endurance Is Of High Importance
❖Measured By The Number Of Repetitions

METHODS TO DEVELOP ENDURANCE

a. Continuous Training Method
b. Interval Training Method
c. Fartlek Training Method

a. CONTINUOUS TRAINING METHOD

❖Exercise Is Done For A Long Duration Without Taking Rest
❖Intensity Of Exercise Is Low
❖The Heart Rate During TheExercise For A Sportsman Remains Between 140-160 Beats
/Minute
❖For Fast Continuous Method The Heart Rate Is Increased Up To 175-180 Beats /Minute.

b. INTERVAL TRAINING METHOD

❖Very Effective For Developing Endurance For Track Runners
❖Intervals Are Given To The Athlete In Between The Repetition For Complete Recovery.
❖Recovery Period Varies From Person To Person.
❖Heart Rate Should Go Up To 180 Beats/Min And When The Heart Rate Comes Down To
120-130 Beats/Min, Again The Repetition / Work Starts.
❖Training Load Should Be Given Again After Checking The Heart – Rate Of The Athlete.
❖Activity – Active Rest – Activity – Active Rest – Activity
c.FARTLEK TRAINING METHOD

❖ Fartlek Is a Swedish Word That Means “Speed”

❖ Blends Continuous Training and Interval Training
❖ Athlete Plans His Own Pace
❖ Heart Beat Rate Varies Between 140 To 180 / Minute
❖ Duration of Training Depends Upon the Athlete but a Minimum 45 Min
❖ It Can Vary from Aerobic Walking to Anaerobic Sprinting
❖ Warm Up at The Beginning and Cooling Down at The End
❖ Involves Varying Pace Throughout the Run, Alternating Between Fast and Slow Pace
3.FLEXIBILITY
➢ It is the Range of Movements of the Joint
➢ Range of Movements Varies Significantly from Joint to Joint but Depends on The
Structure of The Surrounding Tendons, Ligaments and Muscle Tissues
➢ Flexibility Is Related to Genetic Factors and Physical Activity Programmes.
METHODS TO IMPROVE
FLEXIBILITY
1.Ballistic Method
2. Static Stretching Method
3. Dynamic Stretching Method
4. Proprioceptive Neuro-muscular Facilitation Technique
BALLISTIC METHODS
❖ In Ballistic Method, The Movement Is Performed with A Swing in A Rhythmic Way.
❖ The Related Joint Is Stretched with A Swing.
❖ The Stretching Exercise Can Be Performed Rhythmically with A Count.
❖ At Each Count, The Joint Is Stretched to The Maximum Limit and Then It Is Again
Flexed.
STATIC STRETCHING METHOD
❖ Static Stretching Method Involves Gradually Easing into The StretchPosition and Holding
the Position.
❖ The Amount of Time a Static Stretch Is Held Depends on One’s Purpose.
❖ If it is a Part of Cool Down, Then the Stretch Should Be Held For 10 Seconds.
DYNAMIC STRETCHING
METHOD
❖ Dynamic Stretching Consists of Controlled Leg and Arm Swings That Take You Gently
to The Limit of Your Range of Motion.
❖ Where The Event Requires A Dynamic Movement It Is Appropriate To Conduct
Dynamic Stretching Exercises.
PROPRIOCEPTIVE NEURO-MUSCULAR
FACILITATION TECHNIQUE
❖ PNF Stretching Is Much Longer Stretching (Supine And Chair) Session When Compared
To The Other Types.
❖ It Requires A Partner‘s Help To Utilize This Technique.
❖ The Use Of A Partner Is So That There Can Be A Contraction And Relaxation Phase.
❖ This Type Of Stretching Is Actually The Most Effective Form Of Stretching, But It Is
Also Considered The Most Painful Type Of Stretching.

Exercises for improving

Flexibility and Co-ordinative abilities
Flexibility
Flexibility is the ability of a joint or series of Joints to move through an unrestricted, pain-
free range of motion. The range of motion Will be influenced by the mobility of the soft
tissues that surround the joint. These soft Tissues include muscles, ligaments, tendons, Joint
capsules, and skin.

Definitions
Flexibility refers to the absolute range of movement in A joint or series of joints, and length
of muscles that Cross the joints
● Stretching is a form of physical in which a specific Skeletal muscle is deliberately
elongated
● Elasticity the property of a material to resist Deformation from a force and quickly return to
its normal shape
Factors of flexibility
 Joint Structure
 Ligaments
 Tendons
 Muscles
 Skin
 Tissue Injury
 Fat(adipose)Tissue
 Body Temperature
 Age
 Gender
Anatomical Elements of flexibility
 Joints
 Ligaments
  Tendons
 Connective Tissue
 Muscular Tissue
 Stretch Receptor
Types of flexibility and Stretching
Active Stretching
This technique adopts and holds a pose while exclusively utilizing the muscles within the
group that’s being targeted. For instance, flexing the ankle back and forth involves the use of
the calf muscles as they hold the toes in a pointed position and as the toes are being raised
toward the shin. The muscles are performing opposing functions as one is being lengthened,
and the other one is being contracted.
Passive Stretching
This type of stretching is excellent for enhancing your balance, as well as your flexibility by
holding a position or a pose with gravity or by hand. As a specific force is reaching the outer
limits of your range of motion, the target muscle is being lengthened. For example, hamstring
stretches involve bending at your waist to touch your toes and holding that pose for over 30
seconds before you do a deeper stretch.
Dynamic Stretching
These are lively stretches that rely on momentum to flow through repeated movements. An
example is doing a hamstring stretch where your leg is swung upward in a kick through its
range of motion. With each pass, a gradual progression in height is being reached.

Benefits of Stretching
According to M.Alter benefits of stretching includes :
 Enhanced physical fitness
 Enhanced ability to learn and perform skilled movements
 Increased mental and physical relaxation
 Enhanced development of body awareness
 Reduced risk of injury to joints, muscles, and tendons
 Reduced muscular soreness
 Reduced muscular tension
 Increased suppleness due to stimulation of the production of chemicals which
lubricate connective tissues (see section Connective Tissue)
 Reduced severity of painful menstruation (dysmenorrhea) in females

Mistakes made when stretching

 Improper warm-up
 Inadequate rest between workout
 Overstretching
 Performing the wrong exercises
 Performing the wrong exercises (or sub-optimal)
 Sequence
Coordinative Abilities
The definition of coordination is the ability to Execute smooth, accurate, controlled motor
Responses (optimal interaction of muscle Function).
 Coordination is the ability to select the right Muscle at the right time with proper
intensity to Achieve proper action.
 Coordinated movement is characterized by appropriate Speed, distance, direction,
timing and muscular Tension.
Coordination
 General
The ability realize very effectively various skills without sport coordination.
 Specific
The ability of effective and intensive realisation of various specific movements, technique of
chosen sport.

Partial coordinative abilities

 Balance
 Kinestheticdifferentiation
 Spatial Orientation
 Reaction
 Rhythm
 Synchronization of movement
 Movement adequacy
 Agility

HYPO-KINETIC DISEASES
Hypo-kinetic diseases are also called lifestyle diseases. This is defined as lazy men’s disease
linked with the way people live their life. This is commonly caused by a lack of physical
activity, unhealthy eating, etc. Even though lifestyle diseases are dangerous, they are
preventable in nature and can be lowered with alterations in diet and lifestyle.
Different Hypo-Kinetic diseases
• Diabetes mellitus
• Obesity
• Hypertension
• Coronary Heart Disease (CHD)
• Stroke
Prevention of Hypo-kinetic diseases
  Regular exercises improve the physical fitness of individuals and thereby improve the
resistance capacity to prevent diseases.
 Aerobic types of exercise modalities help to increase energy expenditure.
 Exercise also helps to reduce the risk factor of illnesses like obesity, stroke, etc.
 Exercise controls body weight and builds and maintains strong and healthy bones and
muscles.

Exercises for preventing Hypo-kinetic diseases

 Aerobics
 Yoga
 Swimming
 Cycling
 Exer Dances
 Jumping jacks

Hypo-Kinetic disease
Management

 Diabetes mellitus(പ്രമേഹം)
 Obesity(പൊണ്ണത്തടി)
 Hypertension
(രക്താതിമർദ്ദം)
 Coronary Heart Diseases (ഹൃദയാഘാതം)CHD
Diabetes mellitus(പ്രമേഹം)
 Diabetes mellitus, commonly known as diabetes, is a metabolic disease that causes
high blood sugar.
The hormone insulin moves sugar from the blood into cells to be stored or used for
energy.
 Untreated high blood sugar from diabetes can damage nerves, eyes, kidneys, and
other organs.
TYPES OF DIABETES
 Type 1 diabetes is an autoimmune disease. The immune system attacks and destroys
cells in the pancreas, where insulin is made. It’s unclear what causes this attack.
About 10 percent of people with diabetes have this type.
 Type 2 diabetes occurs when your body becomes resistant to insulin, and sugar builds
up in your blood.
 Prediabetes occurs when your blood sugar is higher than normal, but it’s not high
enough for a diagnosis of type 2 diabetes.
 Gestational diabetes is high blood sugar during pregnancy. Insulin-blocking hormones
produced by the placenta cause this type of diabetes.
General symptoms of Diabetes
The general symptoms of diabetes include:
➢ increased hunger
➢ increased thirst
➢ weight loss
➢ frequent urination
➢ blurry vision

Obesity(പൊണ്ണത്തടി)
Obesity is a complex disease involving an excessive amount of body fat. Obesity isn’t just a
cosmetic concern. It’s a medical problem that increases the risk of other diseases and health
problems, such as heart disease, diabetes, high blood pressure, and certain cancers.
There are many reasons why some people have difficulty losing weight. Usually, obesity
results from inherited, physiological and environmental factors, combined with diet, physical
activity, and exercise choices.
Causes
Although there are genetic, behavioral, metabolic, and hormonal influences on body weight,
obesity occurs when you take in more calories than you burn through normal daily activities
and exercise. Your body stores these excess calories as fat.
How is obesity treated?
If you have obese and been unable to lose weight on your own, medical help is available.
Start with your primary care physician, who may be able to refer you to a weight specialist in
your area.
Your doctor may also want to work with you as part of a team helping you lose weight. That
team might include a dietitian, therapist, or other healthcare staff.
Your doctor will work with you on making needed lifestyle changes. Sometimes, they may
recommend medications or weight loss surgery as well.
On a personal level, you can help prevent weight gain and obesity by making healthier
lifestyle choices:
 Aim for moderate exercise like walking, swimming, or biking for 20 to 30 minutes
every day.
 Eat well by choosing nutritious foods, like fruits, vegetables, whole grains, and lean
protein.
 Eat high-fat, high-calorie foods in moderation.
Hypertension
(രക്താതിമർദ്ദം)
 High blood pressure is a common condition in which the long-term force of the blood
against your artery walls is high enough that it may eventually cause health problems,
 such as heart disease. ... The more blood your heart pumps and the narrower your
arteries, the higher your blood pressure
 Common factors that can lead to high blood pressure include: A diet high in salt, fat,
and/or cholesterol. Chronic conditions such as kidney and hormone problems,
diabetes, and high cholesterol,Family history.

Management and treatment

Lifestyle adjustments are the standard, first-line treatment for hypertension. Some
recommendations here:
Regular physical exercise:Current guidelines recommend that all people, including those
with hypertension, engage in at least 150 minutes of moderate intensity, aerobic exercise
every week, or 75 minutes a week of high intensity exercise.People should exercise on at
least 5 days of the week.
Stress reduction:Avoiding or learning to manage stress can help a person control blood
pressure.
Meditation, warm baths, yoga, and simply going on long walks are relaxation techniques that
can help relieve stress.
People should avoid consuming alcohol, recreational drugs, tobacco, and junk food to cope
with stress, as these can contribute to elevated blood pressure and the complications of
hypertension.
Coronary Heart Diseases (ഹൃദയാഘാതം)CHD
A disease in which there is a narrowing or blockage of the coronary arteries (blood vessels
that carry blood and oxygen to the heart). Coronary heart disease is usually caused by
atherosclerosis (a buildup of fatty material and plaque inside the coronary arteries). The
disease may cause chest pain, shortness of breath during exercise, and heart attacks. The risk
of coronary heart disease is increased by having a family history of coronary heart disease
before age 50, older age, smoking tobacco, high blood pressure, high cholesterol, diabetes,
lack of exercise, and obesity. Also called CAD and coronary artery disease.
Treatment and Prevention
Treatment tends to involve making positive lifestyle changes, such as quitting smoking,
adopting a healthy diet, and getting regular exercise. Doctors may also prescribe medications
to prevent the progression of CAD.
However, some people may need to undergo medical procedures.
Controlling blood cholesterol levels can help reduce a person’s risk of CAD. To better
control blood cholesterol levels, consider:
 being more physically active
 limiting alcohol intake
 avoiding tobacco
 adopting a diet with less sugar, salt, and saturated fats
People who already have CAD should ensure that they control these factors by following the
doctor’s recommendations.
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