S. S.

Education Trust’s CET Code: E-175 (UG)/T-942 (PG)

S. G. BALEKUNDRI INSTITUTE OF TECHNOLOGY

Shivabasavanagar, Belagavi- 590 010, Karnataka- India
Office: 0831-2407172, 2554559 Fax: 0831-2407152 Website: www.sgbit.edu.in
Approved by AICTE New Delhi Recognised by Govt. of Karnataka Affiliated to V T U, Belagavi

An ISO 21001:2018 Department of Mechanical Engineering Email: [email protected],

Certified Institution Accrediated by NBA Dept. Extn.: 513
Non Credit Mandatory Course List :AY 2024-25
5th Semester
Course: PHYSICAL EDUCATION (SPORTS & ATHLETICS) – I
Course Code: BPEK559
Module I : Orientation
A. Fitness
Introduction

Physical fitness is one of the core preconditions of health. We cannot imagine a person to
be healthy without being physically fit. Physical fitness, therefore needs to be appreciated
in full measure. The common perception of physical fitness is the absence of ailment. If
individual is not suffering from any perceptible disease, then he is considered physically
fit. Is it true? Another significant issue is whether there is a universal condition of physical
fitness which is uniformly applicable to all. It is not so. Physical fitness of young people is
different from that of the aged. The physical fitness of a sports person is different from
that of the persons working in army factory or a layman. In fact, physical fitness means
different things to different people. In this lesson, let us discuss various aspects of
physical fitness.

Physical Fitness and its Importance

In earlier classes, physical fitness has been defined as the capacity of a person to carry
out the daily activities without undue fatigue. Physical fitness is considered as a measure
of the body’s ability to function efficiently and effectively during work and leisure
activities. In order to remain physically fit and healthy, we need to engage ourselves in
physical activities and take measures for physically fit. Physical fitness is an important
area of discussion as thenumber of childrens becoming obese. The normal physical
activities, which were done in earlier times both at home andoutside as part of day-to-day
routine have reduced due to development of science and technology. The work that was
done manually is now being carried out by machines. The use of automated equipment
such as automatic machines,remotes, mobiles and changes in lifestyles affect health and
physical fitness. It has become a matter of deep thinking for all of us.

The quality of life of an individual improves when he/she consciously adopts healthy
lifestyle which promotes physical fitness as follows:
Physical fitness
• improves the functioning of heart and lungs by increasing the availability of oxygen to
all tissues and organs in
the body system;
• improves muscle tone;
• promotes the development of good posture, proportionate figure, and thereby positive
body image and physical
appearance;
• ensures quick recovery after injury and illness;
• decreases the risk of cardio-vascular disease; (like Heart attact, Asthma etc.)
• reduces and controls undesirable body fat. When the individual does excercise, takes
proper diet that also fulfils
nutritional requirement, it helps maintain ideal body weight;
• increases energy level of a person;
• improves the mood by reducing depression and anxiety;
• postpones fatigue and reduces recovery time after vigorous activity; and
• helps people to meet challenges of life, makes them selfconfident and delays the ageing
process.
Being physically fit is important for all the age groups. To live better life to the fullest and
enjoy all the opportunities, one try to be physically fit. Physical fitness is essential for each
and every individual at all stages of life. To achieve fitness, various modes and methods
are available. Before adopting such methods, warming up before activities and cooling
down after activities are essential to minimise any risk of injuries of an every individual.

Components of Physical Fitness

Physical fitness can be classified into health realted fitness and skill-related fitness.

The health-related components are:

(i) Cardiovascular Fitness,

(ii) Muscular Strength,
(iii) Muscular Endurance,
(iv) Body Composition and
(v) Flexibility.

The skill-Related Fitness Components are:

(i) Agility,
(ii) Balance,
(iii) Neuro Muscular Adaptations and Coordinative abilities,
(iv) Speed,
(v) Strength, and
(vi) Reaction Time.

Components of Health Related Fitness

Cardio-respiratory Endurance: cardio-respiratory endurance reflects the ability of the
body’s circulatory and
respiratory systems to supply fuel during sustained physical activity. To improve your
cardio-respiratory endurance, try activities that keep your heart rate elevated at a safe
level for a sustained length of time such as walking, running, jogging, swimming, bicycling
etc. The activity you choose need not be strenuous enough to improve your cardio-
respiratory endurance. Start slowly with an activity you enjoy, and gradually work up
increase to a more intense pace.
Muscular Strength is the amount of force applied on muscle or muscle groups, is able to
exert for one maximal
effort (contraction).The key to making your muscles stronger is working them against
resistance, whether that be from weights or gravity. If you want to gain muscle strength,
try excercises such as lifting weights (under proper supervision).
Muscular Endurance is the ability of a muscle or muscle group to exert force against a
submaximal load for a given length of time (or number of repetition) before fatiguing to
the point of failure.
Body Composition refers to the proportion of team body mass to body fat, it includes
amount of muscle, fat, bone, and other vital parts of the body. Body composition is
important to be considered for health and managing the body fat.
Flexibility is the range of motion around a joint. Good flexibility in the joints can help
prevent injuries through all stages of life. If you want to improve your flexibility, try yoga,
gymnastics and basic stretching exercise programme.
Components of Skill-related Fitness
Agility is the ability to change and control the direction and position of the body while
maintaining a constant, rapid motion. For example changing directions to hit a tennis ball.
Balance is the ability to control or stabilise the body when a person is standing still or
moving. For example, handstand in gymnastics.
Coordination is the ability to use the senses together with body parts during movement.
For example, dribbling a
basketball. Using hands and eyes together is called hand-eye coordination.
Speed is the ability to move your body or parts of your body swiftly. Many sports rely on
speed to gain advantage over opponents. For example, a Basketball player making a fast
break to perform a lay-up, a tennis player moving forward to get to a drop shot, a football
player running the defense to receive a pass.
Power is the ability to move the body parts swiftly while applying the maximum force of
the muscles. Power is a combination of both speed and muscular strength. For example,
volleyball players lifting up to the net and lifting their bodies high into the air.
Reaction Time is the ability to reach or respond quickly to what you hear, see or feel. For
example, an athlete quickly coming off the blocks early in a swimming or track event, or
stealing a base in baseball.

Activities for Developing Physical Fitness

The type of activities that may be useful to different aspects of fitness are aerobic and
anaerobic. These are as follow:
(a) Aerobic Activity
Aerobic Exercise: any physical activity that requires increased oxygen is an Aerobic
exercise. Aerobic activity or exercise is therefore the same as cardiovascular exercise as
it
• increases cardiac capacity
• strengthens the heart and lungs
Aerobic fitness is the capacity of an individual to sustain exercise for a prolonged period
of time, for example jogging for more than 15 minutes, cycling and calisthenics etc.
Aerobic activities develop the cardio-respiratory endurance of an individual. The different
types of aerobic activities are aerobic dance, skipping, walking, long distance running,
swimming, etc.
(b) Anaerobic Activity
The term Anaerobic means “without oxygen”. Anaerobic exercise is a high intensity
activity for a short period of time. It relies on energy sources that are stored in the
muscles of individuals.
Anaerobic exercise develops stronger muscles. With vigorous workouts, there is
temporary shortage of oxygen
being delivered to the working muscles, for example sprinting or body building. However
the early stage of all exercise is anaerobic. This kind of activity is responsible for
developing speed. This form of activity benefits the bones, i.e. their thickness increases.
The different types of anaerobic activities are weight lifting, sprint races, jumping,
mountain climbing, rafting etc.
(c) All Team Games and Individual Sports
All major games and individual sports require a certain level of fitness components like
strength, speed, agility, flexibility and endurance for successful participation.

Warming Up and Cooling Down

Warming up is usually performed before participating in any games and sports and
physical activities. It is important to keep oneself free from injury, pain and how to avoid
fatigue. While warming up prepares your body for intense exercise, whereas cooling down
helps bring it back to near normal after rigorous activity.

Warming Up: Muscle stiffness is thought to be directly related to muscle injury and
therefore, the warming up should be aimed at reducing muscle stiffness. Warming up
should consist of a gradual increase in physical activity for individuals for increasing joint
mobility, stretching and various ways of sports related activities.
• One should warm-up aproximate 8-12 minutes or per specific requirements which
include running, stretching of wrists, elbows, shoulders, neck, trunk, hip, knees, ankles
joints.
Cooling Down: Once you are through with the workout and you reach the end of the
game, it is equally important to ensure that the body cools down. Cooling down should
ideally consist of:
• five to ten minute walk or light jog as it cools down the body temperature and relaxes
the muscles.
• about ten minutes of static stretching exercises that include chest stretch, biceps
stretch, hamstring stretch, calf stretch, hip and thigh stretch, front of trunk stretch and
quadriceps stretch. Each stretch should not take more than 10 to 30 seconds.
Intensity and duration of warming up and cooling down should vary according to the
nature of workout or game. The more rigorous the workout or game, the more rigorous
should be the warm up and cool down.

B. Food & Nutrition

Introduction
The onset of adolescence brings with it many profound changes. The growth rate speeds
up dramatically. This growth spurt occurs due to the activity of hormones that affect
every organ of the body and this makes healthy eating very important. The nutrient needs
rise throughout childhood, peak in adolescence and then level off or even diminish as the
teenager becomes an adult. The saying ‘‘You are what you eat” seems to be proven true.
We eat different kinds of food such as dal, chapatti, bread, rice, vegetables, milk, lassi,
etc. All these different kinds of food provide us with nutrients to keep us healthy and
active. It is important to know what food to eat in order to stay healthy. The science of
food and nutrients and their action on our health is called Nutrition.

Nutrition and health, in fact, are two sides of the same coin. They are, therefore,
inseparable. Health depends to a large extent on nutrition, and nutrition depends on the
food intake. So food, is the most important single factor for health and fitness.
Let us define and describe food, nutrition, health and fitness
• Food can be defined as anything solid or liquid which when swallowed, digested and
assimilated in the body provides it with essential substances called nutrients and
keeps it well. It is the basic necessity of life. Food supplies energy, enables growth and
repair of tissues and organs. It also protects the body from disease and regulates body
functions.
• Nutrition is defined as the science of foods, nutrients and other substances they
contain; and of their actions within the body including ingestion, digestion, absorption,
metabolism and excretion. While this summarises the physiological dimensions,
nutrition has social, psychological and economic dimensions too.
• Nutrients are the constituents in food that must be supplied to the body in suitable
amounts. These include carbohydrates, proteins, fats, minerals, vitamins, water and fibre.
We need a wide range of nutrients to keep ourselves healthy. Most foods contain more
than one nutrient such as milk has proteins, fats, etc. Nutrients can be classified as
macronutrients and micronutrients on the basis of the required quantity to be consumed
by us everyday. The figure on the next page shows us the distinction between
macronutrients and micronutrients.

Balanced Diet

A balanced diet is one which includes a variety of foods in adequate amounts and correct
proportions to meet the day’s requirements of all essential nutrients such as proteins,
carbohydrates, fats, vitamins, minerals, water, and fibre. Such a diet helps to promote
and preserve good health and also provides a safety margin or reserve of nutrients to
withstand short durations of deprivation when they are not supplied by the diet.
The safety margin takes care of the days we fast, or the short-term deficiency of
certain nutrients in the daily diet. If the balanced diet meets the Recommended Dietary
Allowances (RDAs) for an individual, then the safety margin is already included since
RDAs are formulated keeping extra allowances in mind.
Recommended Dietary Allowances = Requirements + Margin of safety
A balanced diet takes care of the following aspects.
1. Includes a variety of food items
2. Meets the RDA for all nutrients
3. Includes nutrients in correct proportions
4. Provides a safety margin for nutrients
5. Promotes and preserves good health
6. Maintains acceptable body weight for height
Using Basic Food Groups for Planning Balanced Diets

One of the simplest ways to plan a balanced diet is to divide foods into groups and then
make sure that each group is included in the meals. A food group consists of different
foods which have common characteristics. These common features may be the source of
food, the physiological function performed, or the nutrients present.
Foods can be grouped on the basis of the predominant nutrients present in them. This
classification varies from one country to another depending on many factors. The five
food group classification is used in India as a guide to meal planning. Many factors have
been considered while compiling these groups such as availability of food, cost, meal
pattern, and deficiency diseases prevalent. Not all foods in each group are equal in their
nutrient content. That is why a variety of foods from each group should be included in the
diet.
A classification based on nutrients present will ensure that all nutrients are made
available to the body and offer greater variety within the group.
There are five basic food groups suggested by the Indian Council of Medical Research
(ICMR). These include:
• Cereals, grains and products
• Pulses and legumes
• Milk and meat products
• Fruits and vegetables
• Fats and sugars
1.4 NUTRIENTS
Understanding nutritional needs and translating it into practical diets requires a sound
knowledge of nutrition. For that first, we need to review the nutritional components of the
foods that we eat. The following paragraph will focus on this aspect.
1.4.1 Classification of nutrients All foods are classified into three broad categories:-
 Energy yielding foods (Carbohydrates and Fats)
 Body building foods (proteins)
 Protective and regulatory foods (vitamins, minerals and other foods)
1.4.2 Types of nutrients
The foods that we consume are composed of varying quantities of the following
nutritionally important components:
1) Carbohydrates 2) Proteins 3) Lipids 4) Water 5) Minerals 6) Vitamins 7) Fibre 8)
Phytochemicals and anti-oxidants 9) Detoxifying agents.
If these nutritional components are consumed daily in the amounts and proportion
required, then the chances are that we will maintain a good health.
Functions of nutrients We use foods such as wheat, rice, dal, vegetables, fruits, milk,
eggs, fish, meat, sugar, oils, on a daily basis in our diet. These foods are made up of the
nutrients mentioned earlier. Let us get to know the functions of these nutrients in our
body.
Carbohydrates: We get about 70-80 per cent of our energy from carbohydrates. The
energy content of foods is expressed in calories. One gram of carbohydrate provides four
calories. If we take these in excess of our body's need, the unused part is stored as
glycogen in the muscle or converted to fat and stored for later use. The main
carbohydrates in our diet are starches found in cereals, dals and tubers, sugar from
sugarcane and fruits. Cereals and dals also provide a large part of the proteins, some
minerals and vitamins.
Proteins: As we know, proteins are present in all living tissues-both plant and animal.
Next to water, protein is the most abundant component of our body. About one-sixth our
body weight is protein. The main function of protein is building of new tissues, and
maintenance and repair of those already built. Further, a number of regulatory and
protective substances (enzymes, antibodies, hormones) in the body are made from
proteins. We get about 8 to 15 per cent of our total energy from proteins. Energy supply is
thus a secondary function of our dietary proteins. Each gram of protein gives four calories
of energy to our body. Protein is present in vegetables and animal sources. Among the
former, pulses, nuts and soybeans are good sources of protein. Among the latter, milk,
fish, egg, meat, chicken and liver are rich sources. Paneer and khoa (condensed milk) are
also good sources of protein.
Fats: In India, about 10 to 30 per cent of the energy needs are met from oils and fats. One
gram of oil or fat gives nine calories of energy to the body. Please remember that the fats
and oils are concentrated sources of energy. We need fats as a medium for the absorption
of fat- soluble vitamins. We need essential fatty acids, which vegetable oils provide. The
oil we use in seasoning, the ghee or butter used as a spread, and the fat in eggs and
meat, are the major sources of fats in our diet. The oilseeds and nuts we use in food
preparations also contribute some fat. Remember if we take more energy than our body
needs, in any form, be it fats, carbohydrates 'or proteins, it is stored in our body as fat.
Minerals: Our bones and teeth need minerals for their formation and maintenance. Iron is
needed for formation of the red pigment in the blood. Minerals have an important role in
the regulation of a number of body processes, e.g. muscle contraction, nerve stimulation,
respiration, etc. we get the minerals that we need from a variety of foods. For example,
we get calcium from milk and leafy vegetables, iron from leafy vegetables, dals and eggs,
sodium from salt and other foods.
Vitamins: We need different vitamins, for example, vitamin A, B-complex, C, D, etc. Our
body needs these to grow and develop, to help our eyes, nerves and skin to remain
healthy, and to protect us from infections. We need very small amounts of these vitamins.
We get these from a variety of foods like leafy vegetables, carrots, amla, guava,
masumbi, oranges, pulses, whole grain cereals and eggs.
Water: Our body contains approximately 60 to 65 per cent water. Hence, it is an essential
part of our body structure. We know, water is a universal solvent. It carries food into the
body, helps in the digestion and absorption of food and ensures elimination of waste from
the body. Water helps to regulate body temperature. It acts as a lubricant in the mobile
parts of our body, such as joints and prevents friction. We need about 5 to 6 glasses of
water each day. We get it from the water we drink and beverages such as tea, coffee, etc.

NUTRITION
Nutrition science is defined by Robinson as: "The science of foods, nutrients and other
substances therein; their action, interaction and balance in relation to health and disease;
the process by which an organism ingests, digests, absorbs, transports and utilizes
nutrients and disposes off their end products".
Thus, the entire gamut of what foods are needed for maintaining good health, how they
are processed to provide us the wherewith to carry out our daily activities, and how the
end products of the foods we ingest or eat are eliminated constitute the science of
nutrition
The body's needs change through the various stages of the life cycle. It is necessary to
know how to meet these needs by proper selection and intake of foods. A person's growth
rate and size is decided by two main factors, one’s inborn capacity to grow and
environmental conditions. Nutrition is one of the major environmental conditions because
if our genes decide how tall we should be then our nutrition decides whether we reach
such height or not.
Nutrition affects our body size, our performance and our longetivity and good and bad
nutrition can be gauged from assessment of these three parameters.
Body size means our height; weight and skin fold thickness (to measure fat and lean
muscle). Measurement of height, weight and skin fold thickness are broad parameters to
know whether we are in tune with genetic inheritance and are well nourished.
Nutrition affects our ability to learn and retain information. As the brain is the fastest
growing organ in the body, most of its growth is over by the time a child is around two
years old. So providing good nutrition to a pregnant and lactating mother, an infant and a
preschooler is very vital. After that age, it will be too late. Our ability to work is also an
important aspect and it totally depends on our nutrition. Underweight and malnourished
individuals have physically weak bodies, low memory and low immunity that often make
them sick.
Nutrition affects the longetivity of a person. Certain life threatening diseases like
tuberculosis, anemia, and other childhood ailments increase mortality. Well-fed
individuals are resistant to such diseases and live longer thus improving the country’s
health status and productivity.
Hence, nutrition is important from conception to old age for a disease free and long life.

Department Sport Coordinator Sport Coordinator H.O.D