Sport Nutritionnnnn 1st lec fitness.pptx

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1. SPORTS NUTRITION 3 (2-1) TOPIC: The principles of fitness, motivation and conditioning SEMESTER:6 TH HND

2. 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.

3. 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

4. Cont'd... 2. Skills related components of fitness : Speed Agility Coordination Balance Power , and Reaction time.

5. 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 .

6. 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.

7. 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

8. 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 ...).

9. 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 .

10. 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

11. Fitness Training Principles

12. 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.

13. 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.

14. 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

15. 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

16. 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.

17. 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. T : Type is the type of exercise you are doing, cardio( aerobic ) or resistance training( anaerobic ).

18. 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.

19. 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 .

20. 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.

21. 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 .

22. 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

23. 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

24. 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.

25. 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

26. 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.

27. 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 Components of Fitness

28. 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.

29. 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 external factors

30. Principles of Training For steady progress and to avoid injury, fitness professionals should follow the principles of training ( S.P.O.R.T ) S pecificity P rogression O verload R eversibility T edium

31. 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 Specificity

32. 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. Progression

33. 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 . Overload

34. 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 were gained. We lose our aerobic fitness more easily than our anaerobic fitness(strength), because our muscles quickly lose much of their ability to use oxygen.

35. 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.