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What Is Fitness

Fitness is defined as the body's ability to perform physical tasks and is influenced by various energy systems and physical qualities. It differs from health, which is the absence of disease, and both concepts intersect in ways that exercise can improve overall well-being. The document emphasizes the importance of exercise for all age groups and clarifies misconceptions about fitness, particularly regarding women and children.

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Thakur Siddhi
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6 views24 pages

What Is Fitness

Fitness is defined as the body's ability to perform physical tasks and is influenced by various energy systems and physical qualities. It differs from health, which is the absence of disease, and both concepts intersect in ways that exercise can improve overall well-being. The document emphasizes the importance of exercise for all age groups and clarifies misconceptions about fitness, particularly regarding women and children.

Uploaded by

Thakur Siddhi
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPTX, PDF, TXT or read online on Scribd
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WHAT IS FITNESS?

-Created by Amit Sardal


FITNESS

FIT-NESS
Etymology: Fit :state or quality of being suitable, suited to the
circumstances
-ness: quality/state of being
“Are you able to fit your body in any situation thrust upon you?

-Created by Amit Sardal


FITNESS

Fitness is defined as the ability of the body to complete any physical


task.
eg.:
1. Push furniture in the house
2. Walk for many miles in an emergency
3. Kick a football with force
4. Throw a projectile towards a target, eg.:throwing a cricket ball to
the wickets.
HOW IS THE BODY’S PHYSICALITY CHALLENGED?

1. Via different energy systems


2. Via different physical qualities
ENERGY SYSTEMS

AEROBIC SYSTEM: Activities done in the aerobic state are:


● Performed in the presence of oxygen
● Are long duration
● Low in effort
● Eg.:Walk for many miles in an emergency, 21km Half Marathon

*Refer to Physiology lecture for more points.


ENERGY SYSTEMS

ANAEROBIC SYSTEM: Activities done in the anaerobic state are:


● Performed in the absence of oxygen
● Are short duration
● High in effort
● Eg.: Push heavy furniture in the house, kick a football
10 PHYSICAL QUALITIES/ FITNESS COMPONENTS

1. ENDURANCE: Ability of the body to perform any task for a long duration.
2. STRENGTH: Ability of the body to apply force/ move mass against resistance.
3. SPEED: Ability of the the body to move in one direction in the least time period.
4. POWER: Ability of the the body to apply maximum force in minimum time.
5. AGILITY: Ability of the the body to minimize transition time from one movement pattern to another.
6. MOBILITY, FLEXIBILITY: Ability to take every joint through a physiological ROM.
7. STABILITY: Ability to maintain proper posture and joint alignment while performing any task.
8. COORDINATION: Ability of the body to take several smaller individual actions and combine it into a
synchronised full body movement.
9. BALANCE: Ability of the body to maintain one’s centre of gravity over the base of support.
10. ACCURACY: Ability of the body to control movement in a given direction.

● Refer to lecture “Components of Fitness” for more points.


DIFFERENCE B/W HEALTH & FITNESS

HEALTH:
● Defined as the absence of disease.
● All systems of the body are working as per physiological norms.

Assessed by:
● Tests for diseases: eg.: a malaria test, a COVID test
● Tests for different hormones in the body: eg.: checking Testosterone levels, D3, Insulin, Thyroid
etc
● Tests for functions of different organs: eg.: LFT, GFR screening (liver, kidney function test), ECG,
2D Echo (for the heart).
DIFFERENCE B/W HEALTH & FITNESS

● HEALTHY & UNFIT: A grandfather who clears every test done in a pathology lab
is physiologically healthy but if he cannot play with his grandkids, he is unfit.
● UNHEALTHY & FIT: A Powerlifter in the ultra-heavy weight category has the
fitness component of strength but has high blood pressure due to his excess
weight.
● UNHEALTHY & UNFIT: A geriatric who has osteoporosis & sarcopenia is
unhealthy and will also be able to do daily life activities with ease.
● HEALTHY & FIT: All systems in the body working as per the physiological norms
and possessing all components.
INTERSECTION OF HEALTH & FITNESS

Certain diseases can be delayed, even reversed upto a point by exercise.

Eg.: Sarcopenia and Osteoporosis can be controlled by training the component of


Strength. Weight training increases bone density, muscle mass etc
● SARCOPENIA: Loss of Tissue (muscle loss, cartilage wear & tear etc)
● OSTEOPOROSIS: (Osteo- :Bone, -porosis :Pores/ holes). Loss of bone density

Endurance training can be a part of an overall system focusing on reducing High


Blood Pressure. Endurance training causes vasodilation, capillarization etc which
helps cardiac health.
INTERSECTION OF HEALTH & FITNESS &
IDEAL BODY COMPOSITION

IDEAL BODY COMPOSITION: The ideal ratio of Fat Mass vs Lean Body mass to overall
body weight.

The body is composed of:


● Fat Mass
● Lean Body Mass (LBM)/ Fat Free Mass: Muscle, bone, organs, water, plasma etc.

Body Composition is said to be healthy when the body fat percentage is:
● Women: between 15-20%
● Men: between 10-15%
INTERSECTION OF HEALTH & FITNESS

EXCESS FAT MASS LEADS TO:


● Health issues: causes a whole host of health issues, eg.: high blood
pressure, diabetes, increases risks for arthritis etc
● Limitations in Fitness: the excess fat mass is dead weight which slows
you down

There is no exercise for specifically improving Body Composition. It is


improved by working on all fitness qualities and nutrition. This directly has
a positive impact on health and fitness.
EXERCISE

Exercise is defined as challenging the function of the organ for a better physiological
adaptation.

Eg.1: Exercise- DB Curl


Target organ: Biceps Brachii muscle
Function: Elbow Flexion
Adaptation: Hypertrophy
EXERCISE

Eg.2: Exercise- Jogging on a Treadmill


Target organ: Heart
Function: To pump oxygenated blood
Adaptation: Physiological left ventricular hypertrophy’, more oxygenated blood pumped
out per cardiac contraction.

Eg.3: Exercise: Hamstring Stretch, foot placed on an elevated surface


Target organ: Hamstring muscles
Function: Hip extension, knee extension
Adaptation: The neural firing to the muscle is relaxed leaded to a lengthened muscle.
WHO NEEDS EXERCISE

Everyone needs exercise! Examples of certain groups that do not like


to exercise because of certain myths:
● Geriatrics
● Women
● Kids
● Athletes
GERIATRICS & EXERCISE

● Ageing related degeneration leads to diseases like sarcopenia, osteoporosis.


● LOSS OF INDEPENDENCE: Loss of movement caused by ageing and dependence on
family members for basic locomotion.
● Exercise helps with anti-ageing benefits.
● Eg.: Squats will train the lower body muscles which help in climbing stairs.
● Eg. 2: Ladder drills, Slam Ball throw & catch drills etc will help maintain
neuromuscular coordination.
● Eg. 3: Bosu ball training will develop the stabilizers of the body which will reduce
the risks of losing balance.
WOMEN & EXERCISE

Myths: Lifting weights make women develop masculine traits.


● Masculine vs Feminine traits, i.e. Androgenic vs Estrogenic traits depend on
hormonal levels, esp. Testosterone and Estrogen.
● Men have a higher level of Testosterone which leads to masculine traits like
facial hair, broader shoulders, deeper voice etc.
● Women have a higher level of Estrogen which lead to a feminine traits like
no facial hair, a relatively softer voice etc.
● Weight Training does not increase Testosterone levels to the level that it will
change the sex specific characteristics.
WOMEN & EXERCISE

Benefits of exercise for women:

1. Exercise improves functionality for daily life activities.


2. Women, post menopause, are more risk prone to osteoporosis,
osteoarthritis. Weight training helps increase bone density.
3. Exercise helps with core strength. This can be helpful in pregnancy. Eg.:
carrying a heavier foetus in the third trimester could lead to postural
discrepancy leading to lower back pain.
4. A stronger musculo-skeletal system will help with faster postnatal recovery.
5. Exercise along with good nutrition helps with aesthetics.
KIDS/ TEENS & EXERCISE

MYTH: Exercise, esp. Weight training stunts growth.


● A person’s height depends on genetic and epigenetic factors. A person’s
height will stop growing when the growth plates/ epiphyseal plates fuse
and the epiphysis and diaphysis have no more scope to get longer.

*Refer to Anatomy lecture for more points.


KIDS/ TEENS & EXERCISE
KIDS/ TEENS & EXERCISE

Benefits of starting training at an earlier age:

1. Strength training around puberty gives a bigger stimulus for


hyperplasia, an advantage which lasts a lifetime.
2. The brain being in developmental stage develops better skills in
all components which depend on neurological adaptations. Eg.:
better coordination, accuracy, proprioception etc.
ATHLETES & EXERCISE

DIFFERENCE IN SPORT v/s EXERCISE:

EXERCISE:

1. Challenge the function of the organ for a better physiological adaptation.


2. Divided into multiple components, both musculoskeletal and neural for balanced
development.
ATHLETES & EXERCISE

SPORT:

● Depends on a lot of factors apart from the physicality of the athletes. Eg.Strategy,
team play etc. Sometimes, an athlete/ team despite superb performance on the
field might be lacking in physical attributes which will hold them back from other
activities.
● All sports focus more on different attributes while neglecting the rest of the body/
qualities. Only playing a sport could lead to an unbalanced physique.

…Continued
ATHLETES & EXERCISE

● Sport focuses more on the technique rather than the musculoskeletal adaptation of
the body. This leads to a higher risk of injury since the nervous system is firing on all
cylinders but the joints might not structurally strong enough.
● Eg. A Marathon does not place enough challenge on the body’s muscular systems
for strength adaptation. Neither does it stretch the body properly. Only running
leads to shin splits, tight hamstrings etc. The athlete apart from his marathon runs
will have to exercise by doing squats, calf raises, jumps, certain stretches etc. This
not only ensures his longevity but also improves performance both in and off his
arena.

EXERCISE TO IMPROVE ONE’S FITNESS. SPORT TO DEMONSTRATE IT.

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