ACTIVITIES FOR DEVELOPING PHYSICAL FITNESS COMPONENTS There is now little doubt that Physical activity with appropriate

frequency, intensity and duration produces significant health benefits. Most important is the achievement of those specific fitness components, which help to reduce the risk of hypokinetic conditions including heart deseace, back pain, diabetics, osteoporosis, and obesity(Daryl Sindentop).
1. Walking :-

Walking is a popular form of exercise today because it is suitable for everybody; Made female old and young. It gives similar benefits as swimming, rawing, or aerobic dance. Walking for exercise to be benefited must be comfortably brisk and sustained. An hour of walking z250 calories (one month)30*250=7500zone kg adipose tissue coupled with moderate diet will result in a loss to 10-15 kg fat a year. Most heart attack patients are advised to start walking within three days of surgery. Walking strengthen the bones and reduce the incidence of osteopotosis in the older age group. Walking meditation; Walk with awareness. The process relaxes the mind into a rexed bown wage state. 2.Running:Regular running is a sound insurance against ill health. Running is the clear antidote for cardiac problem. Running is used in cardiac rehabilitation to repair the damaged heart, by creating new capilliaries(up to 50% that is called natural bypass)that enhaces the coronary circulation. Running utilities the cholesterol in the blood stream as energy thereby reducing the total cholesterol. One hour=600 calories, 6 days z3600z one pound. Running and jogging strengthens the heart, lungs musles and bones. Both these aerbic exercises help the body to make over-all improvements. Running requires a lot of effort, it is more intense than jogging. The Running speed is affected by stride length and frequency as well as total body fitness. Types of running:- Jogging, running, striding, acceleration run, sprinting, slow continous running, fast continous running, varied pace running, intercal training( Extensive, Intensive), uphill running, down hill running, progressive running, regressive running, intermittent burst etc.
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3.Weight training:Most people dont realize the numerous us benefits of a sound weight the numerous benefits of a sound weight training programme. There is not a single spot in the world at the competitive level for which weight training in some or the after form is not used as conditioning device. Weight training requires supervision to ensure sound technique in pursuit of safety and efficiency. It is an exercise programme. The person handle manageable weight. There are viable resistance machines and free weight variable resistance machines are effective tools for building strength and musle tone and are designed to work the target muscle in isolation, without the assistance of the surrouding musles. Free weights (barbells, dumbbles) allow you not only to target a particular muscle group but also to engage other muscles that assist in the work. Lifting free weights improves your coordination by improving the neuromuscular pathways that connect your muscles to the CNS. The benefits of weight training are:1. Increase in muscle size and tone , makes one stronger and increases muscular endurance. 2. Increases tendon, bone and ligament strength, especially important for women. 3. Increases physical performance and appearance. 4. Improves metabolic efficiency, and decreases risk of injury. Muscle burns more calories than fat, so the more muscle you have, tie more calories will be burned. 5. Increases confidence and self-esteem. 6. Improves co-ordination and balance. 4.Stretching:Stretching is non competitive and can be done by all. Stretching will help to relieve pain from long jurney and hard work. It should be done before and after the work out. In every movement we make and in every position we take up, one or more sets of muscles are contracted and opposite set or sets are extended. Repeated contraction can lead to restricted mobility. Loss of flexibility can have huge impact on life. Which will lead to:
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a. b. c. d.

Loss of lean body mass Redused calcium absorption. Arthritis Inactivity:- So use it or lose it.

The different types of stretching are: 1.Ballistic stretching 2.Dynamic stretching 3.Active stretching-using strength of agonist muscles which relaxes and against muscles 4.Passive (or relaxed) stretching 5.Static/yogic stretching-slow stretch and hold 6.Isometric stretching-develop static-active flexibility 7.PNF stretching.

ACTIVE AND SAFE HEART RATE Heart:- The heart is a wondrous pumb, which poweres the human body. With each heartbeat, it sends life-giving blood through out the body. New born baby-20g. Adult -250-320g-middle of the chest between lungs. Made up of 6 chambers. L.R auricle vertricle.R pumb to lungs LPumb to body. Heart beat:- Both sides of the heart pumbs at same time. Which include two periods- contraction and relaxation makes up one heartbeat. Heart rate:- The autonomic rervous system controls heart rate. A persons size is largely determines a persons heart rate the bigger the person is the slower the heart rate. New born babies 120b/m-they typical heart rate of an adult is 72b/m. normal 60-100b/m. Sports / aerobic training enlarges the heart and slow the heart rate to 40-60 b/m even below 40-100. Safe heart rate will help one to understand the required intensity to do physical activity. The maximum heart rate established in human are 220 b/m and since with age there is reduced capacity in the body at an arbitary 1% per year beyond adolescence. To calculate HR maximum equation reduce one beat per year.

Aerobic programme to be benefited must be sustained at an aerobic level for at least 20-30 minutes. An aerobic level for at least 20-30 minutes. An aerobic level is where heart rate is between 60-80% of the MHR. The ratio is reffered as the training heart zone or heart healthy zone. Karvomen principle or heart rate reserve. It is a method to determine the correct intensity of training through calculation traininig through calculation training zone. Karvonen developed a formula to identify correct training intensities as percentage of the sum of the maximum as percentage of the sum of the maximum heart rate reserve and restinig heart rate. Target heart rate=Intensity [(220-age)-RH]+RH It is advised that the trainined athletic work between 70-85% of there MHR. Where as the person exercising for health related physical fitness 6075% of the MHR. It is better to be fatg and fit than thin and sedentary for over all health and longevity THR=70/100[(220-30)-70]+70 =.70[194-70]+70 =.70[124]+70=86.80+70=156.80b/w