FITNESS AND

EXERCISE MANAGEMENT

NAME: SIDDHARTH SINGH

COURSE: BSc ( HONS.) STATISTICS

ROLL NO: 5004

SEMESTER : IV (2ND YEAR)

 WHAT DOES PHYSICAL
FITNESS MEAN ?
Physical fitness is a state
of health and well-
being and, more
specifically, the ability to
perform aspects
of sports, occupations
and daily activities.
Physical fitness is
generally achieved
through
proper nutrition , moder
ate-vigorous physical
exercise , and sufficient
rest along with a formal
WHAT ARE THE BENEFITS
OF PHYSICAL FITNESS?
1.Improves body posture : Exercising
regularly can improve your body
posture.

2. Physical activity or exercise can

improve your health and reduce the
risk of developing several diseases like
type 2 diabetes, cancer and
cardiovascular disease. Physical
activity and exercise can have
immediate and long-term health
benefits.

3. Increase heart rate : when an

individual start exercising , his/her
4. A healthier state of mind : A number of studies
have found that exercise helps depression. There
are many views as to how exercise helps people
with depression: Exercise may block negative
thoughts or distract you from daily
worries. Exercising with others provides an
opportunity for increased social contact. Increased
fitness may lift your mood and improve your sleep
patterns.
Exercise may also change levels of chemicals in your
brain, such as serotonin, endorphins and stress
hormones

5. Increase in blood flow : blood flow increases

while performing cardiovascular exercise like
running , swimming and many more.

6. Increase in blood pressure

7. Increase muscle strength : regularly exercising

increases muscle strength as well as size of muscle.

8. Increase will power : regular exercise increases

he will power of an individual .
9. Exercise can make you feel happier : exercise has been shown to improve
your mood and decrease feelings of depression, anxiety, and stress .

10. Exercise can help skin health :Exercise can stimulate blood flow and
induce skin cell adaptations that can help delay the appearance of skin aging

11. Exercise can help your brain health and memory : Exercise can improve
brain function and protect memory and thinking skills.

12. 8. Exercise can help with relaxation and sleep quality : Regular exercise
can help you relax and sleep better
WHY IS IT IMPORTANT TO
EXERCISE DAILY ?
 FACTORS AFFECTING
PHYSICAL FITNESS
1. Regular Exercise: It is the most important factor
which affects the physical fitness of an individual.
2. Amount of Training: The amount of training also
affects the physical fitness. If the amount of
training is not up to desirable level, he will be
incapable of improving his physical fitness. It
should be increased slowly.
3. Rest and Relaxation: It also affect the physical
fitness of an individual. If proper rest and
relaxation are taken, there will be positive effect
on the physical fitness of an individual.
4. Stress and Tension: It tends to have a negative
effect on physical fitness and wellness. Stress and
Tension decreases the psychological power of an
individual.
5. Age: It is also one of the major factors which
affect the physical fitness and wellness of an
individual.
6. Gender: It also affects the
level of physical fitness and
wellness. In fact , there is an
anatomical, physiological, and
psychological difference
between males and females.

7. Environment: The
environment, which includes
climate, temperature, altitude,
social, and cultural factors affect
the physical fitness and wellness
of a person.

8. Diet: It also influences the

level of physical fitness and
wellness. Good diet helps not
only in maintaining the physical
fitness but it also improves the
level of physical fitness.
CARDIOVASCULAR ENDURANCE
MUSCULAR ENDURANCE
MUSCULAR STRENGTH
FLEXIBILITY
BODY COMPOSITION
Body composition is the amount of body fat in
proportion to fat-free weight. The ratio between body
fat and fat-free weight is a better gauge of fatness than
is body weight alone. There are various ways to
measure body composition, and all are superior to the
height/weight chart method. For instance, a
height/weight chart may label a 6-foot, 210-pound
football player as overweight, when in reality he has
only 10 percent body fat, as measured with skin fold
calipers. On the other hand, a sedentary person may
look okay, but when body composition is analyzed, it is
calculated to be 30 percent body fat.
Have your body composition analyzed by a
professional. Obesity is both unhealthy and
uncomfortable and is associated with increased risk for
heart disease, diabetes, high blood pressure, cancer,
and joint and lower back problems.
 PRINCIPLES OF TRAINING
When a person begins an
exercise program, the body
adapts over time to the
demands placed on it. The
beneficial long-term
changes that occur with
regular exercise depend on
several factors. To put
together an effective
exercise program, it is
important to understand
several principles of fitness
development, including
overload, specificity,
reversibility, and individual
differences.
1. PROGRESSIVE OVERLOAD
Progressive overload is a gradual increase in physical
activity, working a muscle group or body system
beyond accustomed levels. Overload is perhaps the
most important factor in developing physical fitness.
When the amount of exercise is gradually increased,
the muscle group or system, such as the cardio
respiratory system, gradually adapts, resulting in
improved physiological functioning. In addition, a
decrease in the severity and a delay in the onset of
fatigue occur. If there is insufficient overload, there
is no fitness improvement, but too much overload
can cause injury. The key to gradual overload is to
increase slowly.
To progress in cardio respiratory exercise, gradually
increase the frequency of workouts, starting with
three and progressing to five workouts per week,
adding one workout each week. Second, increase
time. Start with workouts of 20 minutes (or less, if
your fitness is very low), and lengthen the workouts
by no more than 10 percent per week. For example,
if the conditioning bout is 20 minutes, the next
 2. SPECIFICITY
The principle of specificity means that
only the muscles or body systems being
exercised will show beneficial changes.
To improve the cardio respiratory
system, exercise the heart and lungs
through aerobic activities; to improve
flexibility , do stretching exercises;
and to improve muscular strength, lift
weights. You cannot strengthen the
muscles of the arms by jogging or
increase cardio respiratory fitness by
doing yoga. This principle also helps
explain why you are “wiped out” after
swimming 10 minutes even though you
can run for 30 minutes.
 3.REVERSIBILITY

The principle of reversibility states that changes occurring with

exercise are reversible and that if a person stops exercising,
the body will recondition and adapt to the decreased activity
level. Rate of fitness loss varies, but if a person stops
exercising, a gradual loss of fitness begins within 48 hours. All
fitness improvements can be lost within 2 to 4 months. If a
person must decrease activity, the greatest benefits can be
retained by maintaining intensity while decreasing the
frequency or time of exercise. For example, if a person is
traveling for 2 weeks and doesn’t have time for the regular 30-
minute run,5 days a week, dropping to 20 minutes or 3 days a
week at the usual target heart rate (THR) will help maintain
training effect benefits.
4.INDIVIDUAL DIFFERENCES
The principle of individual differences states
that people vary in their ability to develop
fitness components. Some people find that it
is relatively easy to build strength, but they
have to work hard to maintain their desired
body composition. Others find that it is easier
to increase their cardio respiratory
endurance than their flexibility. We differ in
our genetic endowment, and there are limits
on our ability to improve any particular
fitness component. Some have estimated that
maximal oxygen uptake can be improved by
only about 15 to 30 percent with aerobic
exercise. Even that amount of increase can
make a tremendous difference in quality of
life. Within our genetic endowment, we have
potential for improvement. You don’t have to
be an Olympic athlete to gain the health
benefits of physical activity.
 CROSS TRAINING
Cross training involves participating in two or
more types of exercise in one session or in Cross training provides several
alternate sessions for balanced fitness. An easy advantages for the health/fitness
way to start is to vary activities; for example, exerciser:
you could add one swimming session and two
1.It adds variety to your exercise
weight training days to a three-times-per-week
jogging program and stretch daily. Or within one sessions, preventing boredom and
exercise bout you may spend a few minutes making it easier to stick to an
warming up on a treadmill, lift weights, do exercise program.
stationary cycling for 20 minutes, and finish with 2.It provides a greater variety of
stretching. fitness foe eg weight training
improves muscular strength and
endurance but does little for cardio
respiratory endurance or flexibility.
Running increases cardio respiratory
endurance but does little for upper-
body strength. Cross training can be
used to develop all five fitness
components.
3.It reduces the risk of injury
4.It develops balanced fitness
THANK YOU