3. Fitness component
• Meanly two type of fitness
i. Skill related
ii. Health related
• Skill related fitness is (every humans are have
aptitude)
• Health related is internal and external health
fitness
7. Warm up
• Warm up is prepare the body for the event
• Two type of warm up
i. Active warm up
ii. Passive warm up
• Components of warm up
i. Easy jogging
ii. Flexibility
iii. static
iv. dynamic
8. Component of warm up
• Mobilisation exercise;- take joints increase
range of motion
• Light aerobic activity;-raise heart rate and
temperature
• Stretching exercise;- easy, dynamic, specifics
exercise
9. Flexibility
• Four type of stretching
• Statics;-doing stretching with out
movement
• Dynamics;-doing stretching with movement
• Ballistics;- fast movement of dynamic
• PNF;-doing stretching contract and relax
movement
10. Benefits of flexibility training
• Helps to motion & range of movement
• Helps injury prevention
• Relax (acute and chronic)
• Helps rehabilitation after injury
• Improve exercise & sport performance
• Reduce muscles tension & aids relaxation
11. Type’s of muscular movement
• Isometrics movement;- no any movement
• Isotonic movement;- with movement
• Isokinetic movement;- with movement and
use the machine
12. Warm up- the change the body
• Body temperate increase
• Heart rate and stroke volume cardio out put
increase
• O2 level hemoglobin level increase
• Improve physical efficiency
• Deep muscles temperate increase
• Contraction & relaxation with greater speed
• metabolic increase
• Colours changes
13. Physical and psychological effects of
warm up;-
• Physical;-
• increase body & muscles temperate,temperate
depend physiological process
• Oxygen transports increase
• Activation respiration & circulation
• Increase to muscles blood flow
• Increase oxygen uptake in the tissues
• Acceleration the metabolic activities
14. Physical & psychological effect of
warm up
Psychological
• Reduce stress level
• Hormone level increase
• Control the activation or activity before the
competition & event
• Visualize their performance
• Mental strong
15. Warm up duration and guidelines
• Warm up duration;-
i. Environment
ii. time of day
iii. Intensity of session
iv. Ability level
v. Length of session
16. Warm up guidelines
• Activity should be start of a low intensity
• Movement should be progressive
• Warm up should be avoid competitive
• warm up should be different,
i. Cool environment worm up should be 40to
50 min
ii. Hot environment worm up should be 20 min
17. If worm up get benefits mainly
Prevent injury;-
warm up
increase body temperate
increase flexibility &range of motion
Prevent injury
18. If warm up get benefits mainly
Improve performance;-
warm up
heart rate increase
oxygen level increase
Energy increase
Improve performance
21. Training principals
Over lord;-
• Develop fitness components
• Muscles become strength and adaption
• Step by step increase our training lord
• Increase intensity, volume, reduce rest time
• Increase training frequencies & training
repation.
22. Training principals
Reversibility;-
• Day to day training.
Tedium;-
• Adaptations
• Training programs should be multiple, varity
• Training should not boring
• Part of the psychology
23. Cool down
• Gradually return the body temperate.
• Working pulse rate become resting pulse rate.
• Pulse rate come down. (slow jogging and slow
working)
• Help prevent injury.
• Reduce muscles stifness and risk.
• Muscles stretch.
• Mental relax.
24. Three type of training
• Warm up
• Main parts
• Cool down
Training methods in main parts
Intervals training;- (with intervals l rest)
Continuous training;-( with out l rest )
Fartlek training;-( pulse rate up and down ,
high & low speed )
25. Training methods
Circuit training;- (different, different exercies)
Weight training;-(resistant training)
Aerobics training;-(cardiovascular training)
Altitude training;-
26. Training
micro cycle (doing per week training)
Session (morning/noon/evening)
Unit ( warm up,
main parts,
cool down.)
33. Energy sources & systems
There are three type of sources
carbohydrate- glycogen
fat - fatty acid
protien - amaino acid
There are two type of energy system
Aerobic
aenarobic
35. Energy sources
• Carbohydrate
Carbohydrate have Sugar, vegetable, bread,
frut
Body need to fuel fore the body movement
Carbohydrate have high intensity
Carbohydrate storage glycogen in the blood
and adipose tissue
Carbohydrate use anaerobic energy system
36. Energy source
• Fat
Butter, oils, nuts
Produce oxygen more
Fat storage fatty acid in the blood and adipose
tissue
Fat energy source but slow
C H O32, there are 32 oxygen it becouse
brake down is slow
37. Energy sources
• Protein
Protein have Meat, fish, eggs
Protein growth & repair of the body
From protein produce ATP very slow
Prevent our injury
Recovery the damage
Amaino acid save or storage muscles
