AN INTRODUCTION TO FITNESS Total fitness is striving for the highest level

of existence, including mental, psychological, social, spiritual and physical components. It is dynamic, multidimensional and related to heredity, environment and individual interests.

Physical activity is an important ingredient in the quality of life because it increases energy and promotes physical, mental and psychological well being in addition to conferring worthy health benefits.

RANDOM PHYSICAL ACTIVITYBodily movement produced by skeletal

muscles that require energy expenditure

EXERCISEStructured program of physical activity that

is safe, effective and habit forming and is aimed at achieving a fitness or health goal

MAJOR COMPONENTS OF PHYSICAL FITNESS

Cardiorespiratory endurance – the ability of the circulatory and respiratory systems to supply fuel during sustained physical activity

Muscular strength – the ability of the muscle to generate maximum amount of force

MAJOR COMPONENTS OF PHYSICAL FITNESS

Muscular endurance – the ability of the muscle to perform repetitive contractions over a prolonged period of time

Flexibility – the ability to move a joint through it’s full range of motion without discomfort or pain

Body composition – the relative amount of weight that is fat and nonfat.

PRINCIPLES OF EXERCISE PROGRAMMING

SPECIFICITY OVERLOAD ADAPTATION PROGRESSION REVERSIBILITY

FITTE

ANATOMY OF THE CARDIOVASCULAR SYSTEM

HEART – it is the most vital muscle in the body and lies in the mediastinum. it is a hollow, fist sized, pyramidal, muscular pump which is electrically stimulated. It is divided into a right and left half by the septum. It has two upper chambers- the atria and two lower chambers-the ventricles.

BLOOD

Plasma RBCs – contain HEMOGLOBIN and

thus carry oxygen WBCs Platelets Functions of blood

BLOOD VESSELS Pulmonary veins Aorta Arteries Arterioles Capillaries Venules Veins Superior and inferior venae cavae Pulmonary arteries

RESPIRATORY SYSTEM

Nasal cavity and mouth Trachea Primary or principal bronchii Secondary and tertiary bronchii Bronchioles and terminal bronchioles Alveolar duct alveolus

MUSCULOSKELETAL SYSTEM The skeleton makes up the frame work of

the body. It consists of 206 bones which are divided into the axial and the appendicular skeleton.

The skull, vertebral column and the ribcage are part of the axial skeleton, while the pelvic bones and the bones of the extremities are part of the appendicular skeleton

The muscles are the movers and shakers of the skeleton

Connective tissue

BONES Collagen scaffolding impregnated with calcium and

phosphorus and magnesium salts Exist in 2 forms –cancellous or spongy and compact Characterised as long, short, irregular, flat,

sesamoid… Osteoclastic and osteoblastic activity Parts of a bone – diaphysis, epiphysis, epiphyseal

cartilage or growth plate, metaphysis,marrow cavity or medullary canal, nutrient foramen and periosteum

Articular surface, tubercle, malleolus, sulcus etc. are the surface markings or irregularities on bone

Bone is a living tissue, well vascularized, capable of changing its structure as a result of the stresses to which it is subjected

Exercise force generated from contracting muscle and tendon fastened to the bone causes a temporary deformation. This serves as a stimulus for adaptation leading to the thickening and strengthening of bone.

ARTICULATIONS/ ARTHROSES/ JOINTS

It is the junction of 2 bones Movement takes place at the joints Synarthrodial joints/ fibrous – fused and

immovable Amphiarthrodial joints – not fused but

joined by fibrocartilage, slight movement possible

Diarthrodial joints/ synovial – move through their ROM due to contraction of voluntary muscle

Types of movable joints

Hinge Saddle Ball and socket Pivot Gliding Condyloid

Joint stability depends on the shape, size and arrangement of articular surfaces.

Ligaments Muscle tone

LIGAMENTS

They join bone to bone They are divided into fibrous

(unstretchable normally) and elastic.

Poor blood supply Fewer metabolically active cells Heal extremely slowly if sprained.

TENDONS

They exist between muscle and bone.

They are usually tapering. At places they may be flattened out and are known as an APONEUROSIS.

Usually distally attached Dense fibrous tissue

CARTILAGE Less rigid than bone, less flexible than tendon or

ligament Can withstand a good deal of force without

damage to its structure Lacks its own blood supply, derives nourishment

from synovial fluid by diffusion Repairs extremely slowly or not at all Acts as a shock absorber, provides a smooth

articulating surface and at places attaches muscle to skeleton

Hyaline cartilage, fibrocartilage and elastic cartilage

FASCIA

Sheet or band of fibrous tissue that compartmentalises the body

Covers muscles or muscle groups, separating them

Encloses blood supply to the muscle group

MUSCLES The movers and shakers of the body Contract,lengthen, irritable, elastic Striated/ voluntary/ skeletal Smooth/ involuntary/ visceral Cardiac Origin and insertion Uniarticulate, biarticulate, multiarticulate They have an elastic limit

Named according to location, shape, action, number of divisions, bony attachments, relative size.

According to fibre arrangement they are classified as penniform, longitudinal, fusiform.

COMPONENTS OF MUSCLE Muscle – epimysium Fasciculus – perimysium Muscle fiber – endomysium Myofibrils Myofilaments Sarcoplasm Sarcoplasmic reticulum mitochondria

NERVOUS SYSTEM CNS comprises the brain and spinal cord. The

brain is the seat of intelligence and cognition whereas the spinal cord is the centre of spinal reflexes

PNS comprises the 12 pairs of cranial nerves, the 31 pairs of spinal nerves and their branches

The motor nervous system is all parts of the nervous system responsible for carrying out an action or effect

The sensory nervous system is responsible for detecting and carrying sensations brought about by change in external or internal environment

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