This document is a class notes pdf on the subject fitness, this subject belongs to the course nutrition and fitness which is a side subject in st. ann's college. The topics included are yoga, aerobics, general fitness and human anatomy.
Health and exercise is an essential part of an individual’s life, with its positive effect on
physiological functioning as well as mental fitness and psychological sense of well-being. Both
young and old can obtain these benefits with regular, moderate exercise. The question is no
longer “ to exercise or not to exercise” but how much, how often and with what intensity to
exercise in order to confer the maximum benefits in the promotion of well-being and fitness
for all lifestyles.
Even though there is awareness of the need to exercise we are always skeptical about how to go
about achieving our fitness goals and what exercise program is best suited to our body and our
particular needs.
The Starting Point
Many of us manifest our psychic struggles in how we treat (or mistreat) our bodies. It is a
definite challenge for many of us to embark on a change such as commencing an exercise
program. Reaping the benefits of exercise requires regularity and should be done in the right
way. A complete physical fitness program should aim to improve and then maintain at least the
common components of Health and Fitness. These components include, but are not limited to:
Cardio-respiratory Fitness, Muscular Strength and Endurance, Flexibility, Body Composition
and skill related components.
As fitness improves from a regular exercise program, exercise intensity can be slowly increased
with reduced injury risk and increased cardiovascular safety. Setting small goals and targets
have shown better results to the majority of participants.
The following are some of the Physiological and Physical benefits of exercise:
Physical Benefits: Reduction of obesity, Rectifies Posture, Body sculpting, Increases bone
density, control of osteoporosis, Control of arthritis, Control of osteoarthritis, Lower cholesterol
levels, controls blood pressure, reduces risk of coronary artery disease, reduces risk of cancer,
controls diabetes, increases intake of oxygen.
Psychological Benefits: Exercise develops a healthy body image and self-esteem, optimum
wellness, reduces depression, reduces anxiety, increases self-esteem and confidence, reduces
,stress, makes you alert, positive moods and energy.
Even moderate physical activity makes an individual healthier and more
active: Some Guidelines for General Fitness are:-
30 minutes of moderate activity on most if not all days of the week. The 30 minutes may be
accumulated throughout the day. A moderate amount of physical activity uses approximately
150 calories per day or 1,000 calories per week.
Examples of moderate physical activity are:
• Walking 1 ¾ miles in 35minutes (1 mile = 1.6km)
• Washing windows or floors for 45-60minutes
• Washing and waxing a car for 45-60min
• Gardening or raking leaves for 30-40minutes
The less vigorous the activity, the more time is needed to achieve health benefits.
Dietary Changes Include:
• Eat a variety of foods
• Maintain a moderate protein intake from low fat sources
• Maintain an adequate calcium intake
• Increase carbohydrate consumption to 55-60% of total daily calories
• Decrease Alcohol consumption
• Limit sodium intake to no more than 2,400mg per day.
• Cut back on fat to 30% or less of total calories
• Keep dietary cholesterol intake less than 300 mg per day.
It is recommended to exercise under a Professional Certified Trainer due to the following
reasons:
1. To ensure that proper alignment, form and stabilization is maintained for the total
duration of the exercise.
2. To prevent any injury caused due to potential stress on a particular weak area of the body
or movement control.
3. To ensure that the exercise is performed effectively and efficiently with proper range of
motion, speed or body position against gravity.
, 4. To ensure that a particular exercise is appropriate for your particular body.
Note: While it is important to exercise it is also important to remember: Always begin an
exercise program with the consultation of your personal physician. Any exercise program done
without a certified trainer is done at your own risk and we will not be held liable in case of any
injury or adverse effects.
Thank you and Wish you a Healthy, Happy and Prosperous Life.
About the Faculty
Rasika Raman is a certified fitness instructor with 5+ years of coaching experience, including
corporates. She is certified in Group Fitness (Aerobics, Cardio and strength training), Mat Pilates
(BALANCED BODY, USA) and BARRE (BALANCED BODY, USA). Rasika specialises in equipment-free
workouts, ranging from aerobics, HIIT, Barre to mat/floor workouts.
She was part-time faculty during 2017-2019 and is now the main faculty for the COC fitness course at
St Anns College, Mehdipatnam, Hyderabad (2020-present).
Syllabus jointly prepared with Charmaine Paul
Charmaine Paul is a Group Fitness Instructor, Personal Trainer, Yoga Instructor, Co-Owner Ken’s
Exclusive Ladies Gym, Fitness trainers course incharge. Fitness Lecturer and trainer at St. Ann’s
College for women, Fitness Trainer for trainees at National Academy of Customs, Excise and
Narcotics, Hyderabad Campus, Hyderabad.
Previously was a trainer at fitness studios Dinaz’s , Adlife and Inspire. Propagated fitness
through fitness programs on local TV channels such as TV9 and Saptagiri. Worked in educational
institutions as a fitness instructor: Rosary Convent high school, Villa Marie college Sports day
celebrations at All saints high school for aerobic segment for jubilee celebrations. Corporate
trainer : De Shaws and Idea Cellular Ltd. Chief guest and speaker on yoga at Roda Mistry
College, gachibowli for 1st International Yoga day. Guest speaker on fitness for women at various
religious institutions and womens day celebrations. Taken special workshops for women at
chirag ali lane, rajendranagar and corporates from time to time.
, UNIT 1. FITNESS STANDARDS AND GUIDELINES
INTRODUCTION TO FITNESS
According to the United States Department of Health and Human Services (USDHHS), physical
fitness is defined as "a set of attributes that people have or achieve that relates to the ability to
perform physical activity".
When you are fit, your body works for you. You are better able to perform your daily functions
and enjoy the fun activities you plan.
Health and fitness components –
A complete physical fitness program should seek to improve and then maintain each of the
common components of health and fitness, used herein to connote well-being. These
components include, but are not limited to: Cardiorespiratory fitness, Muscular Strength and
Endurance, Flexibility, Body composition, Skilled related components.
1. CARDIORESPIRATORY FITNESS
It is defined as the ability of the body to take in, transport and utilize oxygen. It involves
the capacity of the heart and lungs to exchange and deliver oxygen to working muscles
during sustained motion.
2. MUSCLUAR STRENGTH AND ENDURANCE
Muscular strength is defined as the amount of weight (maximal force) that can be lifted
one time by a particular muscle group, whereas muscular endurance is the ability of a
muscle group to lift a lesser weight (submaximal force) many times.
Muscular endurance also refers to the ability of a muscle group to hold (stabilize) a
fixed or isometric contraction for an extended period of time.
3. FLEXIBILITY
It is defined as muscle suppleness as well as the range of motion available at a joint(s).
Adequate mobility also implies that the muscles are able to elongate to accommodate
the full range of motion required by the joint, as well as to maintain proper muscular
balance. The different types of flexibility, according to The Massachusetts Institute of
Technology (MIT), are:
• Dynamic flexibility (also called kinetic flexibility) - dynamic movements of the muscles
to allow a limb through its full range of motion in the joints.
• Static-active flexibility (also called active flexibility)
5
• Static-passive flexibility (also called passive flexibility).
4. BODY COMPOSITION
Body Composition refers to the absolute and relative amounts of the structural
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