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1. : A MODULE ON FITNESS
MADE BY DR SATYANT

2. fitness was defined as the capacity to carry out the day’s activities without
undue fatigue. However, with automation and changes in lifestyles 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
INTRODUCTION

3. PHYSICAL ACTIVITY AND EXERCISE
▪ Physical activity is a
general term that includes
sports, dance, and activities
done at work or at home,
such as walking, climbing
stairs, or mowing the lawn.
▪ When people do physical
activity especially for the
purpose of getting fit, we
say they are doing exercise.

4. AIM
▪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. OBJECTIVE
THE ULTIMATE OBJECTIVE OF FITNESS IS
LONGEVITY WITH NO DISEASE,

7. THE PARTS OF PHYSICAL FITNESS
▪ Health - Related
Physical Fitness
 Skill - Related Physical
Fitness
 It helps you stay
healthy
 It helps you perform well
in sports and activities that
require certain skills

8. COMPONENTS
▪ Health related physical fitness 5 parts,
popularly known as Components of
Physical Fitness.
3. Flexibility
2.
Cardiovas
cular
fitness
4 muscular
endurance
5 muscle
strength

9. 1. BODY COMPOSITION –
IN WORDS THE RATIO OF FAT
TO MUSCLE. MINIMUM OF FAT
AND MAXIMUM OF LEAN
MASS IS A SIGN OF A HEALTHY
AND FIT BODY.

10. 2. CARDIOVASCULAR FITNESS OR ENDURANCE
EXERCISE :SWIMMING, CYCLING, WALKING, RUNNING, JOGGING AND AEROBICS ARE THE
CLASSICAL EXAMPLES OF CARDIOVASCULAR EXERCISES.
Cardiovascular endurance is also referred to as cardiovascular
fitness, aerobic fitness and cardiorespiratory fitness. You can
define cardiorespiratory endurance as the ability of the heart to
pump blood rich oxygen for the functioning of your muscles. It
helps to determine whether the heart and lungs are working in
coordination. The ability to remain fit without feeling tired or
fatigue during physical exercise measures the physical fitness of
a person.

11. 3. FLEXIBILITY –FLEXIBILITY CAN BE DEFINED AS THE
COMPONENT WHICH CHECKS THE ABILITY OF THE JOINTS IN THE BODY TO
MOVE TO THEIR FULL RANGE OF MOTION.
Type
EXERCISE:A regular workout session will ensure that you
move your joints and muscles to their fullest extent and
hence, it will increase the flexibility of these joints and your
overall body. The exercises such as stretching, yoga, and
swimming would help to improve the physical flexibility.
Active
Passive

12. 4. Muscular Endurance -
Muscular endurance is sometimes confused with muscular
strength. The ability of the muscle to perform an action
without feeling fatigue is known as muscular endurance.
EXERCISE: The types of endurance are aerobic
endurance, anaerobic endurance, speed endurance and
strength endurance. A sound basis of aerobic endurance is
fundamental for all events .To increase the fitness level of
muscular endurance, try Strength training exercises such
as running, jogging, cross-training on an elliptical
machine, etc.

13. 5. Muscle Strength -
muscular strength is the ability of the muscle to exert strength during a
workout or an activity. It is capability of the muscle to lift the weight.The
common definition is "the ability to exert a force against a resistance"
maximum strength - a single maximum contraction,
explosive strength - with a fast contraction
strength endurance –ability of muscle to exert for longer duration of
time
Weight training exercises- push ups, pull ups, biceps curls, pectoral fly, leg
extensions, back extension, etc. are few examples

14. PRINCIPLES OF DEVELOPING FITNESS
1 FORMULATION OF TRAINING ON THE BASIS
PROGNOSTIC PERFORMANCE
2 CONTINUITY OF TRAINING
3 PROGRESSION OF LOAD
4 UNIFORMITY AND DIFFERENTIATION
5 CYCLICITY OF TRAINING
6 REGULATION OF TRAINING

15. TRAINING METHODS
100 m sprint: SHUTTLE RUN, JIG-JAG RUNING
Middle distance running:
Marathon:
Plyometric
Isometric Exercises:
Isotonic exercise:
Isokinetic exercise :
High Intensity Interval Training (HIIT) :
Aerobic exercise:
Anaerobic exercise:
Assault course
Dance
Swimming, rowing ,Callisthenic exercise

16. References.
1. Glassman, Greg (1 October 2002). "What is Fitness?". CrossFit Journal.
2. "President's Council on Physical Fitness and Sports Definitions for Health, Fitness, and Physical Activity".
fitness.gov. Archived from the original on 12 July 2012.
3. Colfer, George R. (19 January 2004). "Skill-related physical fitness essential for sports
success". tradoc.army.mil. Archived from the original on June 2011.
4. Nied, R. J.; Franklin, B (2002). "Promoting and prescribing exercise for the elderly". American family
physician. 65 (3): 419–26. PMID 11858624.
5. "Exercise for Your Bone Health". nih.gov.
6. Participation in Sport and Physical Recreation, Australia, 2011–12. Australian Bureau of Statistics. 19
December 2012
7. Physical Activity Fundamental To Preventing Disease. U.S. Department of Health & Human Services. 20
June 2002
8. "How much physical activity do adults need?". Centers for Disease Control and Prevention. 1 December
2011. Retrieved 29 April 2013.
9. Physical Activity Guidelines for Americans. Office of Disease Prevention and Health Promotion. 2008
10. Mackenzie, B (2001). "Middle Distance Running". Middle Distance Running. BrianMac Sports Coach.
11. Training: Physical Fitness Program. sccfd.org
12. "Enlist : Army Physical Fitness Test". Army.com. Archived from the original on 6 January 2010.
13. "Running on the Beach: The Benefits & Dangers | Runners Feed". runnersfeed.com. Retrieved 2015-04-14.
14. Harriman, Dan (28 January 2015). "Aqua Jogging for Runners". livestrong.com.
15. Wisløff, U; Ellingsen, Øyvind; Kemi, O. J. (2009). "High-intensity interval training to maximize cardiac
benefits of exercise training?". Exercise and Sport Sciences Reviews. 37 (3): 139–
46. doi:10.1097/JES.0b013e3181aa65fc. PMID 19550205.
16. Gillen, J. B.; Gibala, M. J. (2014). "Is high-intensity interval training a time-efficient exercise strategy to
improve health and fitness?". Applied Physiology, Nutrition, and Metabolism. 39 (3): 409. doi:10.1139/apnm-
2013-0187.
17.Shiraev, T; Barclay, G (2012). "Evidence based exercise – clinical benefits of high intensity interval
training". Australian family physician. 41 (12): 960–2. PMID 23210120..
18. Haskell, W. L.; Troiano, R. P.; Hammond, J. A.; Phillips, M. J.; Strader, L. C.; Marquez, D. X.; Grant, S. F.;
Ramos, E. (2012). "Physical Activity and Physical Fitness". American Journal of Preventive Medicine. 42 (5)

17. Global Recommendations of physical activity
•Recommended levels of physical activity for children aged 5 - 17
years
•Recommended levels of physical activity for adults aged 18 - 64
years
•Recommended levels of physical activity for adults aged 65 and
above

18. Register Number:
(FITNESS MANAGEMENT)
(PAPER – I)
FITNESS
(Time: 3 Hours
Maximum: 100 Marks
SECTION -A
Answer ALL Questions. (10x2=20)
• What is physical fitness?
• List down the components of Health-Related Physical Fitness.
• List down the components of motor fitness.
• What are the purposes of Warm-up?
• What are the purposes of leg curl and leg extension weight machines?
• State the benefits of stretching exercises.
• What are the benefits of aerobic training?
• What is aerobic training?
• What is the resting and maximum Heart Rate?
• List down any four exercises to strengthen the shoulder muscles.
SECTION - B
Answer any FIVE Questions. (5x8=40)
• Briefly explain the performance related physical fitness components.
• Suggest suitable stretching exercise programme to stretch the muscles of the hip joint.
• Prepare an exercise programme to strengthen the muscles of the knee joint.
• List down any five upper body strengthening exercises and their procedure of doing it.
• List down any ten free weight exercises and explain their benefits.
• What is circuit training? Prepare a model circuit training programme using free weights.
• What is training? Explain the principles of training.
• Prepare an exercise programme for Type II Diabetic Patient.
SECTION - C
Answer ALL Questions. (2x20=40)
19. a) Prepare an exercise programme to develop the cardiovascular endurance of an adult.
(OR)
b) To start a fitness centre what are the equipments would you like to recommend.
20 a) Briefly explain the factors that influence fitness.
(OR)
b) What is Personnel Physical Fitness (PPF) programme? Prepare a PPF programme for over
weight people.

19. TEST FOR FITNESS
COOPER TEST: THE POINT OF THE TEST IS TO RUN AS FAR AS POSSIBLE WITHIN 12
MINUTES.
INDOOR OBSTACLE COURSE TEST
MULTI-STAGE FITNESS TEST
HARVARD STEP TEST
AAPHER TEST

20. Course Description
Fitness For Life will enable students to obtain the knowledge and skills necessary to develop and maintain a health-
enhancing level of fitness and to increase physical competence, self-esteem and the motivation to pursue lifelong
physical activity. Students will gain an understanding of the components of health-related fitness, training principles,
and the benefits of being physically active. Students will participate in activities that will increase physical fitness
levels and develop health practices that value physical activity and its contribution to lifelong fitness. Students will
exhibit a physically active lifestyle through participation in a variety of lifetime sports and activities throughout the
course. The Fitness For Life course includes two areas of study, physical fitness and lifetime sports and activities.
The topics of study in physical fitness include health- related physical fitness, fitness terminology, components of
fitness, training principles, fitness assessments, strategies for improving and maintaining fitness, goal-setting,
benefits of fitness, diet and nutrition, and skill-related fitness.
Students will pursue competency in one or more lifetime sports or activities over the course. Through participation
in the sport and activity component students will use a variety of basic and advanced movement forms, apply
movement concepts and principles to improve motor skills, and integrate performance strategies to increase physical
competency. Students will develop responsible personal and social behavior, respect for individual differences,
cooperative skills and appropriate sports-related behavior. Students will demonstrate knowledge of history, rules,
equipment, fitness application and cultural perspectives in a variety of sports and activities. Students will recognize
the value of physical activity as an opportunity for enjoyment, challenge self-expression and social interaction.

21. Curriculum of Fitness
Module 1: Introduction to Physical Fitness
 Terminology ,Explanation
 Five components of fitness
 FITT Principle (frequency, intensity, time, type of sport or activity),HIIT
 Anatomy & Physiology- Study of Nervous, Muscular & Skeletal Systems
 Exercise Physiology : Energy Systems during exercises
Module 2: Training Principles
 Warm up, work out, cool down FITNESS SCIENCE : Exercise Principles
 Target heart rate zone , Resting heart rate
 Rating of perceived exertion (RPE) – Borg Scale
 Specificity, overload, progression, and reversibility
Module 3: Benefits of Fitness
 Health and well-being
 Risk Factors
 Life expectancy , Ageing process and quality of life
 Psychological benefits
Module 4: Cardiorespiratory Fitness
 Fitness assessment
 Development and maintenance (FITT)
 Types of activities to improve cardiorespiratory fitness

22. Module 5: Muscular Endurance
 Fitness assessment
 Development and maintenance (FITT)
 Types of activities to improve muscular endurance
Module 6: Muscular Strength
 Fitness assessment
 Development and maintenance (FITT)
 Types of activities to improve muscular strength
Module 7: Flexibility
 Fitness assessment
 Development and maintenance (FITT)
 Types of activities to improve flexibility
Module 8: Body Composition
 Fitness assessment
 Development and maintenance (FITT)
 Activities to improve body composition

23. Module 9: Nutrition
Food Guide Pyramid
Personal diet assessment
Healthy eating habits
Body weight management , SPORTS NUTRITION & SUPPLEMENTATION for Fat Loss & Muscle Toning
Module 10: Skill-Related Fitness
Components
Fitness assessments, (Anthropometry, assessment of physical and functional capacity)
Development and maintenance
Grading Criteria
Grades will be based upon the degree of participation in physical activities, quality of written work, and demonstration
of responsible personal and social behavior.
Participation in fitness activities 40%
Participation in sports and activities 30%
Written Exams 20%
Written Assignments 10%

24. Eligibility: Anybody interested in Fitness. No specific education required.
Job Opportunity: Work as Fitness Trainer in Gym or Personal Trainer
PRACTICAL:. Internship in a gym/ Fitness Centre/ Rehabilitation Centre for 3 months , Visit to a Gym/ Fitness
Centre/ Rehabilitation center
•Gym Exercises in Fully Equipped Gym: Anaerobic/ Weight Training Exercises:
42 Gym exercises with machines for Full Body Toning.
•Aerobic & Cardio Exercises:
Cardio machines for Weight Loss & Heart Conditioning.
•Body Shaping & Figure Control Exercises: For Weight Loss: Tummy Tucks, Thigh Tucks, Hip Tucks.
•For Weight Gain & Figure Correction: Shaping Thighs, Hips, Back, Chest.
•CALISTHENICS - Floor Exercises For Special Health Conditions: Weight Loss/ Obesity, Diabetes & Arthritis
•Flexibility Training - Stretching Exercises to improve flexibility.

25. questions bank

26. INTERNATIONAL PROGRAMS
FOR DEVELOPING FITNESS
https://drive.google.com/drive/my-drive
https://drive.google.com/drive/folders/0B_e0BMqZWxeYa2
Q3X1BvRkIxSFk?usp=sharing