Lesson#1: Physical Fitness and

Physical Activity
(September 14,2021)
Physical Fitness
• As per the Centers for Disease Control and Prevention, characterized
as the capacity to do day by day undertakings with power and
sharpness, without unjustifiable exhaustion, and with plentiful energy
to appreciate relaxation time pursuits and react to crises.
A FIT PERSON
CAN!!
• Do every day exercises with minimal
exertion as could be expected.
• Perform homework, meet home liabilities,
and still have sufficient Energy to
appreciate sport and other relaxation
exercises
• Additionally react to crisis circumstances -
for instance, by racing to find support Or
helping a companion in trouble
Physical Fitness
• Accomplishing wellness is a long lasting cycle. It should be essential
for your way of life. Each individual has unique and fitting activities.
• refers to the ability of your body systems to work together efficiently
to allow you to be healthy and perform activities of daily living
A fit person must be:
• At his optimal weight • Have solid cardiovascular
• Can do or perform day by day framework
normal and spontaneous • Socially dynamic
exercises without unjustifiable • Great social viewpoint
weakness
• Ready to unwind
• Ready to rest soundly
What are the benefits of physical fitness?
• Accomplishing the advantages of actual wellness doesn't need long,
weighty, or difficult exercises. Indeed, even 10 or 30 minutes every
day a couple of times each week will bring about significant upgrades
in your wellbeing.
These are some benefits of being fit:
• Works on psychological well-being
• Reinforce bone densities
• Forestalls muscle misfortune
• Further develops assimilation
• Diminishes pressure, despondency, and nervousness
• Improves mental execution and work usefulness
• Works on friendly standpoint
What is Health-Related Fitness?
• Health-Related Fitness parts • Body composition is the measure of
focus inclining further toward fat on the body versus different tissues
like muscle, bones, and skin. It very well
the ideal wellbeing and illness may be estimated utilizing an
counteraction. Wellbeing related assortment of tests and gadgets. Basic
wellness parts incorporate body tests utilizing numerical conditions, for
organization, cardiovascular example, Body Mass Index (BMI)
perseverance, strong Calculator or calipers are normally
perseverance, solid strength, and utilized and ordinarily cheap. Having too
many fat tissues is a danger factor such
adaptability. illnesses identified with cardiovascular
framework, diabetes, malignant growth,
and other way of life caused sicknesses.
How Can We
Develop Our
Physical Fitness?
• Physical fitness is
identified with the
degree of proactive
tasks an individual
performed for a
more extended
period.
What are the common
barriers to physical activity?
• As the innovation
advances, the degree
of wellness and interest
in proactive tasks are
influenced wellness • The more we get involved in
level and active work is physical activities, the more
connected. energy we spend, the lesser
• the activity the lesser the energy
we spend. Moreover, people
with lesser activities tend
• to gain more weight rather than
people with an active lifestyle
BARRIERS
• Inadequate opportunity to work out • progress, or prize advancement
• Bother of activity toward such objectives
• Absence of self-inspiration
• absence of consolation, backing,
• Non-bliss with respect to work out
or friendship from loved ones
• fatigue with work out
• absence of trust in their capacity to be • non-accessibility of parks,
truly dynamic (low self-adequacy) walkways, bike trails, or
• dread of being harmed or having been protected and wonderful
harmed as of late strolling
• absence of self-administration abilities,
like the capacity to lay out close to home • ways near and dear or the work
objectives, screen environment
What are the types of physical activities?
Active work can be ordered into moderate or energetic force. You can ordinarily tell
that you are doing a moderate-power actual work on the off chance that you can talk
however not sing a tune while doing a movement. Fiery force action makes you
pulse increment fundamentally. You are breathing immovable and you will see it
hard to hold a discussion with somebody.
-Examples of Moderate-Intensity -Examples of Vigorous-Intensity
Activities • Activities
• brisk walking • jogging
• leisure cycling • running
• leisure swimming • swimming continuous laps
• gardening • playing basketball/football
• playing doubles tennis • walking/climbing uphill
• doing household chores • skipping with a rope
1 PLUS
BADGES
( September 14,
2021)
LESSON 2: HEALTH
RELATED FITNESS

( September 21, 2021)

PHYSICAL
FITNESS
• Physical fitness is
a blend of
wellbeing
wellness and
body wellness.
HEALTH RELATED
FITNESS
• This is principally connected with • Alludes to the capacity to do
sickness counteraction and exhausting physical or sports
practical wellbeing. exercises without getting worn
• Partaking in customary wellbeing out without any problem.
related wellness assists you with
controlling your weight,
forestalls infections and ailment,
further develops temperament,
supports energy, and advances
better rest.
SKILL RELATED
FITNESS
• POWER • BODY COMPOSITION
• SPEED • CARDIOVASCULAR
• AGILITY ENDURANCE
• COORDINATION • FLEXIBILITY
• BALANCE • MUSCULAR
ENDURANCE
• REACTION TIME
• MUSCULAR
STRENGTH
 SKILL
RELATED
FITNESS
AGILITY -The capacity to change body positions
rapidly and monitor the body while moving.
BALANCE -is the capacity to control or balance
out the body when an individual is stopping or
moving.
COORDINATION -is the ability to use the senses
together with body parts during movement.
POWER -alludes to an individual's capacity to
move energy into power at a fast speed
otherwise called unstable body development
SPEED -is characterized as the capacity to move
a body part rapidly
REACTION TIME -is the last scramble point for
ability related parts of actual wellness. It alludes
to the speed at which a competitor reacts to an
outside boost.
HEALTH RELATED FITNESS
• BODY COMPOSITION -is the measure of • MUSCULAR ENDURANCE
fat mass contrasted with slender bulk, -alludes to the capacity of a
bone and organs.
muscle to support rehashed
• CARDIOVASCULAR ENDURANCE -is the
capacity of the heart and lungs to compressions against opposition
cooperate to give the required oxygen for a lengthy timeframe.
and fuel to the body during supported • MUSCULAR STRENGTH - assists
jobs
you with keeping a sound body
• FLEXIBILITY -alludes to the scope of
movement you have around a given weight by consuming calories
joint. Like solid strength and and improving your body piece
perseverance, adaptability is joint
explicit
PHYSICAL ACTIVITY CLASSIFICATION

• Exercises done by the skeletal • OCCUPATIONAL

muscles that use energy
• DOMESTIC
• alludes to all development including
during relaxation time, for transport • TRANSPORTATION
to get to and from places, or as a • LEISURE TIME
component of an individual's work.
Both moderate-and fiery force active
work further develop wellbeing
TYPES OF EXERCISES
• EXERCISE -is characterized as • MUSCLE STRENGTHENING -alluded to as
any development that makes strength/weight/opposition preparing or
work out, is a deliberate movement that
your muscles work and requires incorporates the utilization of weight
your body to consume calories. machines, practice groups, hand-held
• AEROBIC -Arranged, organized, loads, or own body weight (for example
push-ups or sit-ups)
tedious substantial
• BONE STRENGTHENING -Strong bones
developments that somebody do much more than provide strength,
participates in to improve or balance and support for your body; they
keeping up with actual wellness also enable better posture to improve
or wellbeing your appearance and make you look and
feel more youthful
BARRIERS TO PHYSICAL ACTIVITY
• Absence of time
• Social Support
• Absence of Energy
• Nonappearance of Motivation
• Dread of Injury
• Lack of Skill
• Significant expenses and Lack of Facilities
• Climate Conditions
1 PLUS BUDGES
(September 21,2021)
Lesson#3: EATING
HABITS
(September 28, 2021)
EATING HABITS
• The term Eating habits (or food
propensities) alludes to why and how
individuals eat, which food sources they
eat, and with whom they eat, just as the
manners in which individuals get, store,
use, and dispose of food.
 Influences
on
Food
Choices CULTURAL INFLUENCES
INDIVIDUAL PREFERENCES
• We as a whole have individual • Cultural group gives rules with
inclinations and requirements respect to satisfactory food
relying upon our day by day varieties, food mixes, eating
exercises examples, and eating practices.
Consistence with these rules
makes a feeling of personality
and having a place for the
person.
 Influences on
Food Choices
SOCIAL INFLUENCES RELIGIOUS INFLUENCES
• Individuals from a gathering of • Religious beliefs influence a
people rely upon one another, person's value system, traditions,
share a typical culture, and and dietary practices, which, in
impact each other's practices turn, can affect food selection. In
and qualities. An individual's this religion, meat and eggs are
enrollment specifically not consumed because they
companion, work, or local represent life, nor are chicken and
gatherings impacts food pigs, because these animals are
practices. considered scavengers.
 Influences on
Food Choices
ECONOMIC INFLUENCES ENVIRONMENTAL INFLUENCES
• Cash, qualities, and purchaser • Environmental factors like climate,
abilities influence what an season of day, the quick setting, or
individual purchases. The cost of ads likewise impact food decisions.
a food, be that as it may, isn't a For instance, government
pointer of its dietary benefit. arrangements may impact the
Cost is an intricate blend of a expense to create food which may
food's accessibility, status, and then be gone to the customer. The
subsequent changes in costs could
request. thusly impact food buys.
 Influences on
Food Choices
• POLITICAL INFLUENCE - Political
factors likewise impact food
accessibility and patterns. Food
laws and economic alliance
influence food accessibility and
costs inside and across nations.
Food marking laws decide The
customers' information on the
food they buy.
HOW DO WE IMPROVE
YOUR EATING HABITS?
• Making sudden, radical
changes to eating habits such
as eating nothing but cabbage
soup, can lead to short term
weight loss. However, such
radical changes are neither
healthy nor a good idea and
will not be successful in the
long run. Permanently
improving your eating habits
requires a thoughtful
approach in which you reflect,
replace, and reinforce
3r’s
• REFLECT -on all of your particular eating
habits, both terrible and great, and your
normal triggers for undesirable eating.
• REPLACE -your unhealthy eating habits with
healthier ones.
• REINFORCE -your new, healthier eating
habits.
 (OCTOBER 5, 2021)

LESSON#4: FITNESS
GOALS
PRINCIPLES OF PHYSICAL ACTIVITY
• Keeping up with PHYSICAL FITNESS is
difficult work, it sets aside time and
consistency to accomplish your
objectives. Following these standards
will assist with directing you to
defining better objectives for
yourself.
F.I.T.T. PRINCIPLE

FREQUENCY CARDIO TRAINING

• Your frequency regularly relies • Suggested MODERATE EXERCISE at least five days
consistently INTENSE CARDIO three days consistently
upon the exercise you're doing, to work on your wellbeing.
how hard you're working, your • Prescribed If you will likely LOSE WEIGHT, you'll need
to work frequently up to at least six days every week.
wellness level, and your activity • The suggested cardio exercise is 30 to 60 minutes but
objectives. the duration of your workout depends on the type of
exercise.
• Three to five times each week is • Cardio is alterable since any action that makes your
pulse up counts. Moving, running, strolling, running,
a protected frequency for every and cycling are a portion of the wide assortment of
part of wellbeing related actual exercises you might pick. Having more than one cardio
action diminishes weariness.
wellness.
F.I.T.T. PRINCIPLE
STRENGTH TRAINING INTENSITY
• The proposed frequency is a few non-successive days seven • alludes to how hard you work during the actual
days, it ought to be one to two days between meetings. In
case you are doing a split daily schedule, similar to the chest
work time frame.
area eventually and lower body ensuing, your exercises will be • For cardio, you will ordinarily screen power by
more continuous than all out body exercises. pulse or heartbeat rate
• The power relies upon the responsibility you are doing, the
measure of weight you lift, and the quantity of redundancies
• Your INTENSITY is comprised of the activities you
and sets. do, the measure of weight you lift, and the
• How long you lift loads relies upon the kind of exercise you're
quantity of reps and sets you do. The force can
doing and on your timetable. For a complete body exercise, change dependent on your objectives. In the
you might take as long as 60 minutes, however a split routine event that you will likely develop muscle, do a
might take less time since you're working for less muscle bigger number of sets with a moderate measure
gatherings
of redundancies (for example, four arrangements
• Strength preparing exercises can likewise offer an assortment of 10 to 12 reps each).
of activities. It incorporates any activity utilizing opposition
like hand weights, hand weights, machines, and numerous • The proposal for consistent state exercises is at a
others to work your muscles. You may likewise utilize your moderate force and for stretch preparing, it ought
body as an obstruction apparatus. to be done at an extreme focus for a more limited
timeframe.
Health Trivia
• With regards to resting pulse, lower is better. It implies your heart
muscle is in acceptable condition and it doesn't have to work firmly to
keep a consistent thump. Studies discovered that a more noteworthy
resting beat rate is associated with poor actual wellness and
hypertension and body weight
F.I.T.T. PRINCIPLE
TIME TYPE
• is the length of the physical • alludes to the distinct active work chose
activity. to work on a part of wellbeing related
wellness.
• For example, an individual who needs to
further develop the arm strength should
practice the rear arm muscles and
biceps, while a person who needs to
further develop vigorous perseverance
needs to execute some other vigorously
testing exercises like running, running,
swimming.
You may likewise use at
least one of the F.I.T.T.
standards
• Changing the FREQUENCY by
adding a day of running or
strolling
• Changing the INTENSITY by
adding some running stretches
or strolling quicker
• Changing the time spent
running every exercise day
• Changing the type of workout
by dancing, cycling, or running.
 OVERLOAD
PRINCIPLE
• is most easily demonstrated in weight training;
the best results occur when a muscle performs
at the maximal limits of its strength and
endurance.
• It means to support our wellness, strength, or
perseverance, this implies expanding your
responsibility also alongside your general limit
• Applying these preparation standards will cause
long haul variations, empowering the body to
figure all the more effectively to manage more
significant levels of execution.
APPLY FITT
PRINCIPLE
• Frequency: Increasing the number of times
you train per week
• Intensity: Increasing the difficulty of the
exercise, for instance, running at 12 km/h
rather than 10 or increasing the load you're
squatting with.
• Time: Increasing the length of your training
time for every session, for instance, cycling for
45 minutes rather than 30.
• Type: Increase the intensity of the training.
For instance, progress from walking to running
PRINCIPLE OF PROGRESSION
• This standard guarantees that the outcomes just as your
exercise would in any case work on over the long run
• In order to forestall PLATEAUING, you need to progressively
and deliberately build your responsibility throughout some
undefined time frame.
• In the event that over-burden happens and increments
quickly, it might prompt injury or muscle harm. On the off
chance that it increments gradually, improvement is far-
fetched.
• The Principle of Progression additionally focuses on the
prerequisite for right rest and recuperation. Nonstop weight
on the body and steady over-burden will prompt fatigue and
injury.
PRINCIPLE OF
SPECIFICITY
• This principle just expresses that practicing a
particular piece or part of the body essentially
fosters that part.
• The principle of specificity suggests that to turn
out to be better at a chosen exercise or expertise,
you need to play out that activity or ability.
• For example, a cyclist ought to be prepared in
cycling and a sprinter ought to be prepared in
running. Utilize the adequate kind of activity that
straightforwardly further develops your objective
muscles.
PRINCIPLE OF
REVERSIBILITY
• Advancement of muscles will occur if ordinary development
and execution are finished, If your action stops it will be
switched.
• This shows that advantages and changes accomplished from
over-burden will keep going insofar as preparing is
consistent.
• This likewise implies that the detraining impact will be
turned around whenever preparing is continued.
• Broadened rest periods lessen wellness and accordingly the
physiological impacts decrease over the long haul which
tosses the body back to its pre-preparing condition.
• The effect of training will be lost if the training is
discontinued
Lesson#5: EXERCISE PROGRAM
(October 12,2021)
3 COMPONENTS OF
EXERCISE
•WARM-UP
•EXERCISE LOAD
•COOL-DOWN
 Different activities /
tasks requires
different types of
warm-ups.
• Neck tilts
• Neck rotations
• Torso rotations
• Chest Expansions
• Side arm raises
• Arm rotations
• Hip rotations
• Hops on the spot
• Side-to-side hops
• 10 jumping jacks
• 5 squats
• 10 seal jacks
• 10 rapid shake
• 10 clench/Unclench
Principle of progression

•Principle of progression and

overload also applies to WARM
UPS.
STRETCHING
• Is done to work on generally speaking FLEXIBILITY. Whenever muscles have worked
they are at their most agreeable state and they let us stretch farther than we typically
would acquiring ground while we are busy.
• keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain
a range of motion in the joints.
• We start with a warmup and afterward we finish our instructional course with a cool-
down and some stretching.
• However, you can fuse some stretching in your warm-ups and cool-downs
• The best an ideal opportunity to stretch is post-exercise when our muscles are totally
loose, completely heated up and fit for giving us the most stretch, least demanding.
• At the point when muscles are all around very much heated up they display a serious
level of versatility.
COOL-DOWN
• the act or an instance of
allowing physiological
activity to return to
normal gradually after
strenuous exercise by
engaging in less strenuous
exercise
• This is to dial back the
stage and get ready for the
suspension of the action
Importance of cool
down
• Cooling down after a workout
is as important as warming
up. After physical activity,
your heart is still beating
faster than normal, your body
temperature is higher and
your blood vessels are dilated.
... A cool-down after physical
activity allows a gradual
decrease at the end of the
episode.
COOL-DOWN Stretching /
Breathing Exercises
WORKOUT / EXERCISE
LOAD
• is related to the achievement of
adaptive changes in the organism
• Adaptive changes can be achieved by
repeated application of Exercise load.
• The way to achieve adaptive changes in
the organism is a systematic repetition
of Exercise load
• Your exercises might shift contingent
upon the objective or reason
WORKOUT /
EXERCISE LOAD
• STRENGTH
• CARDIO
STRENGTH EXERCISES
• Pushups, Sit Ups and Squats
• Resistance Bands
• Climbing Stairs
• Weight Lifting
• Yoga (Flexibility and Uses Body Weight)
CARDIO EXERCISES
• Brisk walking
• Jogging
• Swimming
• Water Aerobics
• Dancing
• HITT
• Martial arts
• Jumping Ropes
• Circuit Training
Circuit training
• is a combination of six or more exercises
performed with short rest periods between
them for either a set number of repetitions or a
prescribed amount of time. One circuit is when
all of the chosen exercises have been
completed. Multiple circuits can be performed
in one training session
Some Circuit training (4-10 Exercises) to
create a circuit