SPORTS NUTRITION 3 (2-1)

• TOPIC: The principles of fitness, motivation and

conditioning
• SEMESTER:6 TH
HND
 Meanings and Definitions of Terms
Physical fitness-
• It is an ability to meet the usual, as well as unusual demands
of daily life safely and effectively without being overly fatigued.
• it is the body's ability to function effectively and efficiently,
and contributes the total quality of life. • Clarke (1989) found
that physical fitness is not a static factor.
 Cont'd...
• Physical fitness can be categorized into two components:
• 1.Health related components of fitness
• 2.Skill related components of fitness
• Health related components of fitness:
• Muscular strength
• Cardiorespiratory endurance
• (ability of the heart, lungs, and blood vessels to deliver oxygen efficiently to working
muscles during prolonged physical activity)
i.e runing ,cycling ,swimming
• Muscular endurance
• Flexibility Body composition
 Cont'd...
• 2. Skills related components of fitness:
• Speed
• Agility
• Coordination
• Balance
• Power, and
• Reaction time.
 Physical Activity
• Physical Activity
• It is any bodily movement produced by skeletal muscles that
results in energy expenditure.
• Based on predominant physiologic effect, physical activity
can be categorized in to:-
• 1.Aerobic Physical activity
• 2. Anaerobic Physical activity.
 Aerobic physical activity
• Aerobic physical activity
• • Aerobic physical activity includes forms of activity that are intense enough and
performed long enough to maintain or improve an individual's cardio respiratory
fitness.
• • Aerobic activities such as walking, basketball, soccer, or dancing, commonly
require the use of large muscle groups.
• • It includes any activity that could be maintained using only oxygen-supported
metabolic energy pathways and could be continued for more than a few minutes.
• Examples:
• Jogging or Running – Sustained running improves heart and lung efficiency.
• Cycling – Engages large muscle groups and enhances endurance.
• Swimming – A full-body workout that strengthens the cardiovascular system.
• Brisk Walking – A moderate-intensity activity promoting heart health.
 Anaerobic physical activity
• Anaerobic physical activity
• Anaerobic activities involve short bursts of high-intensity effort where the body relies
on energy sources stored in muscles rather than oxygen. These activities improve
muscle strength, power, and endurance.
• • Refers to high-intensity activity that exceeds the capacity of the cardiovascular
system to provide oxygen to muscle cells for the usual oxygen consuming metabolic
pathways.
• • Anaerobic activity can be maintained for only about 2 to 3 minutes.
• Examples:
• Weightlifting – Builds muscle strength and power.
• Sprinting – Requires explosive energy for short-distance running.
• High-Intensity Interval Training (HIIT) – Alternates between intense exercises and
rest periods.
• Jumping or Plyometrics – Enhances power and speed
 Physical Exercise
• Physical Exercise
• • Exercise is physical activity that is planned, structured, repetitive, and
purposive in the sense that improvement or maintenance of one or more
components of physical fitness is an objective.
• • Exercise is usually goal related and designed in the sense that the
improvement or maintenance of one or more components of physical
fitness
• (i.e., Endurance (Cardiovascular Fitness) Exercises
• , strength, ((Muscular Fitness) Exercises)
• flexibility (Stretching exercises (static & dynamic)
• etc...).
 Sport
• Sport
• It is an organized, competitive form of play.
• • When we refer to sport as organized competitive activity, we
mean that the activity has been refined and formalized to some
degree that is, some definite form or process involved.
• • Rules, whether they are written or not, are involved in this
form of activity, and these rules or procedures can not be
changed during the competition, though new ones may involve
from one episode to the next.
• • Sport is, above all, competitive activity.
 Difference Between Sport & Exercise:
•
Feature Sport Exercise

Purpose Competitive Fitness & Health

Structure Organized with rules Can be unstructured

Goal Winning & Performance Physical well-being

Social Aspect Often team-based Can be individual

Fitness Training Principles
In preparing your exercise programme,
you need to bear in mind the following:

• The individual and their

requirements & goals.
• Specific components of fitness
required to be improved for the
client to achieve their goals.
 The individual and their
requirements
First you must establish the purpose of the exercise
programme.
There are many reasons why an individual may wish to
undertake a personal exercise programme: to lose weight,
to gain cardiovascular fitness for health or competition,
returning from injury, muscle gain and so on.

The client’s exercise goal will influence the design and

the intensity of the work out programme.
Workout programs, and/or goals
can be categorized into two
main groupings

1: General health, well being and/or

body fat loss
(ie weight loss)

2: Sports specific performance

activity including muscle growth
 General Principles of Fitness Training
• There are a number of principles of training; the following are
the general ones!
• 1.Overload
• 2.FITT (Frequency, Intensity, Time and Type)
• 3.Rest, Recovery, and Periodization
• 4.Reversibility
• 5.Individual Differences
 Principle of Overload
• Principle of Overload
• • The overload principle refers to a physical training practice in which the body
is intentionally pressed to work beyond its current limits.
• • Principle of overload states that in order to keep gains from an exercise
program, you must find some way to make it more difficult.
• • This is because bodies adapt to exercise.
• • The problem is that once your body adapts to a given workload,
it will continue to adapt unless the work load is increased somehow.
• Example :
• 1 Weightlifting – If someone lifts 10 kg for 10 reps, they can apply overload
by lifting 12 kg or increasing reps to 12.
2 Running – A runner who jogs 3 km can increase distance to 4 km or try
running at a faster pace.
3 Flexibility – A yoga practitioner can hold stretches for longer durations or
attempt deeper poses.
 FITT Principles
All exercise programs are based
on F.I.T.T. Principle to keep the body
challenged and to avoid monotony. When
you exercise with adequate intensity, time
and frequency of the body will adapt to the
stress placed on it and will show desirable
changes.
F: Frequency is the number of times you
exercise each week.

I: Intensity is how hard you are working

while you are exercising. (The effort you
put forth.)

T: Time is the total amount of time that is

spent exercising in one session.
 FITT Principles
FITT Principle
• No pain, No gain.
• In exercise, the amount of stress placed on
the body can be controlled by four variables:
• Frequency, Intensity, Time (duration), and
Type, better known as FITT.
• The FITT principle, as outlined by the
American College of Sports Medicine (ACSM)
falls under the larger principle of overload.
• Each variable can be used independently
or in combination with other variables to
impose new stress and stimulate adaptation.
Such as the case for frequency and time.
 FITT Principles
Frequency and Time
• Frequency relates to how often exercises
are performed over a period of time.
• A beginner may determine that 2-3
exercise sessions a week are sufficient
enough to stimulate improvements.
• On the other hand, a seasoned veteran
may find that 2-3 days is not enough to
adequately stress the system.
• According to the overload principle, as
fitness improves, so must.
Type of Exercise-type and the principle of specificity

• Type of Exercise-type and the principle of specificity

• • The type of exercise performed should reflect a person's
goals.
• • Stress, as it relates to exercise, is very specific.
• • There are multiple types of stress.
• • The three main stressors are metabolic stress, force stress,
and environmental stress.
• Keep in mind, the body will adapt based on the type of stress
being placed.
 Cont'd....
• The more specific the exercise, the better.
• • Athletes know the importance of training the way they want
their body to adapt.
• • Metabolic stress results from exercise sessions when the
energy systems of the body are tax on it. For example,
sprinting Force stress accounts for the amount of force
required during an activity. For example, weightlifting,
• • Environmental stress, such as exercising in the heat, places
a tremendous amount of stress on the thermoregulatory
systems.
 Intensity
• Intensity
• • It is the degree of difficulty at which the exercise is carried
out, is the most important variable of FITT.
• • More than any of the other components, intensity drives
adaptation. • Because of its importance, it is imperative for
those beginning a fitness program to quantify intensity, as
opposed to estimating it as hard, easy, or somewhere in
between.
• it will also help in designing sessions that accommodate
individual goals
 Cont'd....

• • Training phases can be organized on a daily, weekly,

monthly, and even multi-annual cycles called
• • micro-, meso (refers to the main training target for
particular period (i.e. anaerobic power, muscular endurance,
etc.),
• • and macrocycles, respectively.
• • Without periodization, the stress from exercise would
continue indefinitely eventually leading to fatigue, possible
injury, and even a condition known as overtraining syndrome
 Principle of Reversibility
• Principle of Reversibility
• • Chronic adaptations are not permanent.
• • As the saying goes, ―Use it or lose it.
• • The principle of reversibility suggests that activity must
continue at the same level to keep the same level of
adaptation.
• As activity declines, called detraining, adaptations will recede
or go back.
 Principle of Individual Differences
• Principle of Individual Differences
• • This principle states that because we all are unique individuals,
we will all have a slightly different response to an exercise
program.
• • This is another way of saying ''one size does not fit all" when it
comes to exercise.
• • Some experts estimate genes to contribute as much as 47% to
the outcome of training.
• other factors can affect the degree of adaptation, such as a
person's age, gender, and training status at the start of a program.
• • rapid improvement is experienced by those with a background
that includes less training, whereas those who are well trained
improve at a slower rate
 Components of Fitness
An exercise programme will need to
address a the components of fitness,
identified as relevant to achieve a
clients goals.

Select no more than four or five

components to be part of any one
exercise session.
Components of Fitness
Health Related Components of Fitness
• Cardiovascular Endurance
• Muscular Endurance
• Strength
• Flexibility
Sports Specific Components of Fitness
• Agility
• Power
• Balance
• Co-ordination
• Speed of Reaction
• Timing
 Health Related Components of
Fitness
Cardiovascular Endurance
Ability of heart and lungs to delivery oxygen to
the working muscles

Muscular Endurance
Ability of the muscles to sustain near maximum
effort over a
prolonged duration.

Strength
The maximum force a muscle can generate once

Flexibility
The range of motion(ROM) a joint has.
Sports Specific Components of
Fitness
• Agility
Agility or nimbleness is the ability to change the
body's position efficiently
• Power
Refers to an individual's ability to exert a maximum
amount of force in the shortest possible time
• Balance
Is the ability to stay upright or stay in control of
body movement
• Co-ordination
The ability to use different parts of the body
together smoothly and efficiently
• Speed of Reaction
The ability to respond quickly to a stimulus.
• Timing
The ability to coincide movements in relation to
 Principles of Training
For steady progress and to avoid injury,
fitness professionals should follow the
principles of training (S.P.O.R.T)

Specificity
Progression
Overload
Reversibility
Tedium
 Specificity
Every type of exercise has a particular effect on the
body. The type of training we choose must be right
for the type of improvement / result the client wants
to see.

We must always use a training programme that puts

regular stress on the muscle groups or body systems
that we want to develop, adapt & improve.

We must train the correct component(s)

of fitness that will give the client the
required result they desire
 Progression
The body takes time to adapt to more frequent or
harder exercise. We must build up stress (effort) on
our bodies in a gradual, or progressive way.

As he body adapts to the exercise stress, the fitness

professional must progress the clients program by
changing some or all of the FITT principles.

If you progress the clients program to quickly or by

to much you increase the risk of injury or they may
become disinterested with the program and give up.
 Overload
We can only achieve improvements in most aspects
of physical performance by forcing the body to work
just beyond it’s current known limits. In other words
we overload it.

Example – to improve our aerobic fitness by running,

we could run more times a week, complete the run in
a shorter time or increase the distance we run. Each
one of these will overload the aerobic system. The
aerobic system will gradually adapt to cope with the
overload and we will become fitter.
 Reversibility
The process of reversibility applies to most
aspects of physical performance and
fitness. It means that the effects (or
improvements) of training will be lost at
about one third of the rate at which they
We lose our aerobic fitness more easily
were gained.
than our anaerobic fitness(strength),
because our muscles quickly lose much of
their ability to use oxygen.
 Tedium(physical & mental
boredom)

Training programs must be varied to avoid

tedium / boredom. By using a variety of different
training methods, we will keep our clients
enthusiasm and motivation.
We can follow a long workout with a short one, a
hard session with a relaxed one or a high speed
session with a slow one.
We could change the way we train and where we
train. Variation, while still targeting the required
components of fitness, will ensure a client stays
motivated.