CYQ Level 2 Principles of Exercise

Central YMCA Qualifications (CYQ)

Principles of Exercise, Fitness and Health

By the end of this unit you will be able to:

•Understand the relationship between health and physical activity•Describe the aspects of total fitness•Name the five components of physical fitness•Explain the factors that affect health, physical fitness and training potential•Understand all aspects of cardiovascular fitness with particular reference to the aerobic heart rate training zone model•Define the terms: muscular strength, muscular endurance and understand aspects of training for muscular strength and endurance•Explain the terms: flexibility, static flexibility, ballistic flexibility and developmental stretching•Define the term motor fitness and understand aspects of training motor fitness•Explain adaptations for special populations for the components of physical fitness•Explain basic nutritional guidelines for exercise and health

Unit 3 (Principles of Exercise, Fitness and Health) will be assessed by an externally set and assessed written test.The test will be:• Externally set and assessed (by CYQ)• Multiple choice questions• 40 questions (70% pass mark - 28 marks required)• Time allocation 60 minutes

Assessment

Health & Fitness

L2 Principles of Exercise Fitness and Health

• According to the World Health Organisation, health is a state of complete physical, mental and social well being; not merely the absence of disease or infirmity (WHO, 1946)

Defining Health and Fitness

• The term ‘fitness’ refers to the ability to meet the demands of life safely and effectively, without exhaustion or undue stress. Fitness is a multi-dimensional concept and the level of fitness in one area can influence other aspects of ‘total health’ including: emotional & mental, social, medical, nutritional, spiritual and physical


• Physical activity is defined as any bodily movement produced by skeletal muscles that require energy expenditure. Physical inactivity is an independent risk factor for chronic disease and is estimated to cause 1.9 million deaths globally


• Health related fitness is the capacity to combine all aspects of fitness to facilitate positive health and maintain optimal quality of life

• This is often referred to as ‘total fitness’

Health related Fitness

• Physical fitness is unique among the components of ‘whole health’ as it is accepted that physical fitness can have a beneficial impact on ALL other aspects ‘total fitness’

Health related Fitness

Relationship between Total Fitness & Physical Fitness

• Emotional and mental – well being, the ability to think clearly an constructively

• Social – ability to interact, communicate and form relationships with others

• Medical – state of health and absence of disease

• Nutritional – eating a well balanced diet

The Components of Total Fitness

• Spiritual – attitude, honoring ones own and others human values

• Physical – a combination of attributes that allows you to function effectively, to enjoy leisure and cope with emergencies

The Components of Total Fitness

• Flexibility - the ability of a joint or joint complex to work to its full range of movement

• Motor skills - the ability to perform a range of skills such as balance, coordination, speed, agility, power and reaction time

The Components of Physical Fitness

The Components of Physical Fitness• Cardiovascular fitness - the ability of the

heart and lungs to take in, transport and utilise oxygen

• Muscular strength - the ability of a muscle or group of muscles to use maximum force

• Muscular endurance - the ability of a muscle or muscle group to perform continual repetitions

Health, physical fitness and training potential are determined by several variables including:

•Genetic Factors – Heredity– Body type (ectomorph, mesomorph and

endomorph)•Gender•Age

Factors Influencing Health and Fitness

• Lifestyle factors:– Everyday activity– Health status– Lifestyle habits– Diet

Factors Influencing Health and Fitness

Regular physical activity is one of the most important things that you can do for your health. According to the WHO, at least 30 minutes of regular, moderate-intensity physical activity on most days can help:

•Decrease the risk of coronary heart disease•Decrease the risk of some cancers•Normalise blood pressure•Decrease high cholesterol

Health and Regular Physical Activity

• Promote bone density to protect against osteoporosis and falls in older age

• Decrease the risk of type 2 diabetes• Reduce the risks of developing some types

of cancers• Promote healthy growth in children


• Weight management• Improve confidence and wellbeing• Strengthen bones, joints and muscles to

improve joint stability and posture• Decreasing the risk of injury


Exercise Prescription for Health • Chief Medical Officer and Department of

Health `Start Active and Stay Active` report guidelines:

• Under fives – 180 min per day• Children and young adults – 60 min and up

to several hours per day• Adults 19-64 and older – 150 minutes each

week of moderate to vigorous intensity physical activity

http/:www.bhfactive.org.uk

Despite growing awareness of the benefits many people struggle to start or to maintain an effective long term exercise habit. Common barriers include:• Physical• Physiological• Financial• Time • Motivational

Barriers to Fitness and Exercise

• Total fitness is a multi dimensional concept that includes various fitness aspects

• Regular physical activity is beneficial to health

• Physical fitness has five components and is affected by several factors

• Common barriers can influence an individuals participation in regular exercise

Key Points

Principles of Training


Training is a slow and subtle process that should lead to improved performance resulting from planned physiological and psychological changes. Programming considerations include:

• Overload principle• Progressive principle - Repetitions, resistance, rate, rest, complexity• Specificity principle - Specific adaptations to imposed demands (SAID)


• Overload• Specificity• Reversibility principle• Adaptability• Recovery time• Plateau• Regression


What happens to the body during training?The following short term responses take place:• Activity of the nervous system increases• Heart rate, blood flow, oxygen uptake,

cardiac output and stroke volume increase• Blood vessels dilate • Concentration of CO2 rises in the blood

leading to increased breathing rate• Muscle and core body temperature rises

Short Term Effects of Training

• Levels of lactic acid rise• Blood pressure increases• Joints become more mobile

Once training stops, the body returns to its normal resting state. However, this process must be gradual to avoid blood pooling

Short Term Effects of Training

Blood Pooling• If exercise stops suddenly the blood and

waste products stay in the muscle• Blood pooling can be avoided by

incorporating an effective cool down whereby the intensity is reduced slowly


Applying the FITT principle to achieve overload

• Frequency – the number of sessions in a given period (how often)

• Intensity – the level of work performed during an activity session (how hard)

• Time – the duration of a given session (how long)

• Type – the choice of activity. For example, running, weight training, stretching etc.


Regular exercise has a positive impact on the skeletal system as well as the muscles

Regular weight bearing exercise has been shown to have the following benefits:

Short term•Increased ROM•Increased secretion of synovial fluid•Improved shock absorption

Exercise and the Skeletal System

Long term• Increased bone density• Decreased risk of osteoporosis• Improved joint stability• Increased joint mobility• Stronger connective tissue• Improved ROM• Improved posture• Improved coordination and balance• Decreased risk of injury

Exercise and the Skeletal System

A balanced exercise programme can improve posture. Benefits of improved posture include:•Improved functional performance•Reduced risk of injury•Elevated self esteemDiscuss postural focused exercises within:•Muscular strength•Muscular endurance •Flexibility•Core stability

Exercise and Improved Posture

• Potentially negative impact on posture• Increased muscular strength (and control)

required to maintain posture at speed• Speed can be used to increase or decrease

intensity• Not always the most appropriate method

of increasing exercise intensity

Speed and its Impact on Exercise

• The principles of training are overload, specificity, adaptability, individuality, recovery time and plateau

• Overload is applied using the FITT principle• Modifications, progressions and

adaptations are required to meet individual needs

• And effective cool down will ensure that safely the body returns to normal

Key Points

Cardiovascular Fitness


• Cardiovascular fitness is often referred to as stamina, endurance, cardio-respiratory fitness (heart and lungs) or aerobic fitness. All these terms essentially refer to ‘the ability to take in,transport and utilise oxygen`

Cardiovascular Fitness

• Cardiovascular exercise can be defined as being:– Rhythmic in nature– Continuous– Uses large muscle group– Under low to moderate tension– Over an extended period of time– Frequently referred to as ‘aerobic

exercise’.

Cardiovascular Exercise

Guidelines for CV Training

ACSM guidelines to achieve and maintain cardiovascular health and fitness benefits

Frequency 3-5 days per week

Intensity Moderate and vigorous

Time Moderate 30 minutes 5 days a week OR vigorous 20-25 minutes 3 days a week

Type Rhythmic aerobic activity that involves large muscle groups

Physical Exercise and the Heart

• The heart is a muscle (specifically cardiac muscle)

• Improves in response to overload• HR is very individual• Not necessarily an indication of CV fitness

(heart size)• Resting HR will be lower in response to

regular and progressive CV training• Massive health benefits in reduced risk of

CHD

Heart Rate Training Zones

Aerobic HR training zone• 50% - 100% maximum HR• Partly genetic but always affected by age

We use four key aerobic HR training zones• Moderate aerobic zone - 50%+ MaxHR, mainly for

untrained sedentary individuals & realistic first step to training

• The fitness zone - 60%-70% MaxHR, ‘Fat burning’ – suitable for most individuals & next step in intensity

• The performance zone - 70%-80% MaxHR, for improvements in CV fitness `aerobic training zone`

• Performance anaerobic zone - 80%-90% MaxHR, for very well trained individuals, to increase speed, pace and performance

Heart Rate Training Zones

• HR changes in response to exercise– Heart size, stroke volume, HR, oxygen

uptake (V02 MAX)• HR is a valid measure of both:

– Exercise intensity– CV performance progression (fitness)

• HR affected by a number of factors (medication, pregnancy, etc)

Exercise Intensity

A quick and simple method for measuring exercise intensity for aerobic work is to use heart rate

•Heart rate (HR) – beats per minute– Resting HR– Maximum HR – Age adjusted prediction

(220 – age)

Monitoring Exercise Intensity

• Effective alternative methods of measuring intensity:– RPE 6–20 Borg scale– RPE Borg CR 10 scale– Talk test– Observation

Measuring Exercise Intensity

Exercise Intensity

The 6 – 20 Borg scale

Exercise Intensity

The CR 1-10 scale

Short term effects of CV activity (during exercise):

• Heart rate, blood flow, oxygen uptake, cardiac output and stroke volume all increase

• Blood vessels dilate• Concentration of CO2 in the blood increases

and thereby breathing rate• Muscle temperature and overall core body

temperature increase• Levels of lactic acid in the blood rise

Benefits of CV Training

Longer term effects of CV training (health & fitness):

• The lungs (increased capacity – utilisation rather than size)

• The blood (increased transport – blood volume and red blood cells)

• The heart (increased cardiac output – larger and stronger heart muscle)

• Blood capillaries (increased number – increased exchange)


• Blood pressure (reduced/normalised)• The muscles (increased mitochondria –

better oxygen utilisation)• The bones (improved density – dependant

on weight baring activity)• Blood fat profile (LDL and HDL profile

changes)• Blood pooling (increased blood supply to

working muscles – cool down


• Children– Need to work harder than adults to meet

oxygen requirements– Developing energy supply systems– Interval or fartlek training more

appropriate• Pregnancy

– Low to moderate intensity – maintain blood flow to foetus

– Overheating and breathlessness– Talk test rather than HR monitoring

CV Training for Special Populations

• Ageing– Fatigue, lactic acid tolerance and

recovery– Age related increased BP, dizziness and

blood re-distribution– Rib cage flexibility and breathing rate

(oxygen exchange)– Bones and joints – may need to avoid

prolonged high impact exercise)


• Disability– Exercise options may be limited by

disability– Fitness level may be low due to

disability related inactivity– Consider exercise options carefully and

seek professional advice


• CV fitness refers to the body's ability to take in, transport and utilise oxygen

• CV exercises are rhythmic, continuous using large muscle groups under moderate tensions

• Max Hr can be estimated by using the formula 220 minus age

• There are four heart rate training zones• Heart rate during exercise can me monitored

by several methods• CV can provide protection against CHD and

provide health benefits

Key Points

Muscular Strength and Endurance


Muscular Strength `The Maximal tension or force that is produced

by a muscle or muscle group`

Very high resistance x low repetitions75% (or above) of 1RM x low repetitions

(1-10 reps)

Muscular Strength

Muscular Endurance`The ability of a muscle, or muscle group, to

exert sub-maximal forces against a resistance over an extended period of time`

Low to moderate intensity x high repetitions 40% – 60% of 1RM x high

repetitions (15-25 reps)

Muscular Endurance

Power is defined as:

Force x Speed

Muscular Power

The Muscular Strength and Endurance Continuum

Strength Strength/endurance

Endurance

Heavy resistance Heavy/moderate resistance

Moderate resistance

PC energy system PC/LA energy system

LA/O2 energy system

1-8 repetitions 8-12 repetitions 12-25 + repetitions

Fast twitch muscle fibres

Mix of fibre types Slow twitch muscle fibres

The strength and endurance continuum

Guidelines for Improving Muscular FitnessACSM guidelines for improving muscular fitness

Frequency 2-3 times per week with 48 hours separating the training sessions

Intensity 2-4 sets of 8-12 repetitions, with a rest interval of 2-4 minutes between sets. For older adults and the deconditioned, 1 or more sets of 10-15 repetitions

Time Relative to the number of exercises and sets/reps

Type Whole-body, multi joint exercises for the major muscle groupsFree weights, resistance machines, body weight etc.

Long Term Effects of MSE Training

Long-term moderate levels of CV fitness can improve:•The heart•The lungs•Circulation•Blood •Blood pressure•The skeleton •The muscles

• Stress on connective tissue (micro tears)

• Muscle stiffness/pain 12-72 hours after exercise– Risk for new clients (untrained) or following

change of exercise routine

• Eccentric training– 30-40% more resistance capacity than

concentric phase– Higher level of muscle damage (micro tears)– Not suitable for de-trained clients

Delayed Onset Muscle Soreness

Children•Weight bearing exercise for children is an important feature of development•Appropriate repetitions and resistance stimulate bone growth•High intensity strength training may damage bone and the growth plates•Muscle growth does not keep up with bone growth in developing children

Contraindicated Exercises for Special Populations

Pregnancy•The hormone relaxin effects joint stability, especially those in the pelvis•Changing body shape and lax ligaments lead to postural changes•A supine lying position should be avoided after the first trimester due to the restriction of blood return to the heart and the pressure on internal organs.•Relaxin may remain in the system up to five months after childbirth.


Ageing• Decreasing metabolic rate (muscle atrophy

related)• Regular resistance training preserves muscle

mass• Regular muscular fitness training reduces the

risk of osteoporosis and bone fractures in later life and can reduce the frequency and severity of falls and fractures.


Disability• Exercise limitations specific to disability• Muscles may be de-conditioned or

atrophied due to disability related inactivity

• Consider exercise options carefully and seek professional advice


• MSE can be achieved by using a range of repetitions and resistance

• There are a range of adaptations to strength and endurance training

• DOMs describes the micro tears in the tissues associated with very high intensity training

• Body weight can be adapted for strength and endurance by lever length and body position

• ACSM provide guidelines for improving muscular fitness

• The benefits of MSE training contribute to health, improved lifestyle, self-image and ease of daily activities

Key Points

Flexibility


Flexibility is a measure of the maximum range of movement (ROM) possible around a joint or joints

•Age related awareness of flexibility•Under rated and under practiced component of physical fitness•There are many health related benefits to maintaining good flexibility

Flexibility

• Static– Passive– Active

• Dynamic• Ballistic• PNF

Types of Stretching

During warm up• Short (preparatory) stretching – static or

dynamic

During cool down/specific stretch sessions

• Maintenance stretching• Developmental stretching

When to Stretch

Factors affecting flexibility•The structure of the joint•Ligaments and tendons•Opposing tissue bulk (muscle or fat tissue)•Muscle and its connective tissues•Gender•Age•Time of day•Temperature

Factors Affecting Flexibility

Guidelines to Flexibility

ACSM guidelines for stretching

Frequency Minimum of 2-3 times per week

Intensity 3-4 reps per muscle group to the end of the range of movement, without inducing discomfort

Time 15-60 seconds for static. A 6 minute contraction followed by a 10-30 second assisted stretch for PNF techniques

Type Static, dynamic or PNF (ballistic may be considered for persons who sporting activities involve ballistic movements

• Quality of life• Improved sports performance• Improved posture• Stress management

Benefits of Flexibility Training

Children• Stretch with care• Soft joints and growth spurts

Pregnancy• Increased ability to achieve a greater ROM

(Relaxin)• Stretch with care• Short stretches only• Avoid developmental stretching

Flexibility Training for Special Populations

Ageing• Increased muscle ‘stiffness’• Decreasing stretch potential• Heat loss


Disability• Exercise options may be limited due to

disability• ROM may be limited due to disability

related inactivity• Consider exercise options carefully and

seek professional advice


Key Points

• Flexibility is the ROM around a joint and is specific to each joint

• There are several different types of stretching

• Short stretches are performed in the warm up, maintenance and developmental stretching in the cool down

• Benefits to improve flexibility include improvements in quality of life, sporting performance, posture and prevention of chronic back pain

Motor Skills


Components of motor fitness• Speed• Agility• Balance• Coordination• Power• Reaction time

Motor Fitness (Skill)

• Kinaesthetic (spatial) awareness• Links between the central and peripheral

nervous systems• Every day activities• Sporting performance• Reduced risk of injury

The Importance of Motor Fitness

Skill development can be affected by a number of factors including:•Previous skill/experience•Kinaesthetic awareness•Genetic factors•Lifestyle factors

Principles of Motor Fitness Training

Skill development and the learning process:•Individuals need both time and practice to develop new specific skills•Managing your body weight, maneuvering centre of gravity, coordinating body movements, moving at different speeds, in different directions and at different intensities, will in the long term help to improve your motor skills.•There are three main stages of learning when training motor skills


Three main stages of the motor skills learning process:

•Cognitive•Motor (associative)•Automatic (autonomous)


Working with young people (age 14–16 years)• Muscle growth does not keep up with bone

growth• Very high intensity training should be

avoided• Weight bearing is an important feature of

their development

Motor Skills Training for Special Populations

Exercises to avoid:• Prolonged high intensity (anaerobic training)• High resistance training

Exercises to include:• Interval type training (reduce the impact and

intensity between efforts)• Body weight exercises incorporating gravity and

lever length as resistance• Functional activities such as pulling and pushing• Activities to develop motor skills

Working with Young People

Ante Post Natal• The hormone relaxin affects joint stability

(especially in the pelvis) therefore greater risk of injury

• Time scales for release and withdrawal of relaxin should be considered

• Changes in body shape leads to postural changes in gravity


Exercises to avoid:• Supine position exercises after the first trimester• Developmental, PNF or ballistic stretching• High impact exercises

Exercise to include:• Interval type exercises• Maintenance stretches e.g. static stretches• Core stability exercises• Balance exercises

Working with Ante Post Natal Clients

Ageing• Metabolic rate tends to decrease• Loss of muscle tissue• Loss of bone density• Increased susceptibility to falls


Safety guidelines as defined by the National Occupational Standards for older people include:Exercises to avoid:•High impact. Prone/flexion activities. Complex choreography

Working with Ageing Clients (50+)

Exercises to include:• Back extension (in particular thoracic

extension) to improve posture• Interval type activities which allows for rest

between harder bouts of activity• Functional activities to assist in everyday

tasks• Multijoint/compound type activities• Balance activities• Core stability activities

Working with Ageing Clients (50+)

Disability• Specific disability related limitations specific

to their disability• Poor motor skills resulting from disability or

disability related inactivity• Consider exercise options carefully and seek

professional advice


Key Points

• Motor fitness refers to the skill-related elements of fitness agility

• Motor fitness is essential for everyday life, sporting activities and specific exercises

• To develop motor fitness skills need to be broken down into a logical learning process

General Considerations for Special Populations


Working with young people (age 14–16 years)•A sedentary lifestyle in young people can have negative health consequences both now and later in their life•An obese child has an 80% chance of growing up to be an obese adult•Possibly due to unhealthy lifestyle choices and learned behaviours from their parents

Young People

A young person who is active will have:• Stronger muscles and bones• A leaner body, controlled body fat and be

less likely to become overweight• A decreased risk of developing type 2

diabetes• Possibly lower blood pressure and blood

cholesterol levels• Be more confident and have a better

outlook on life

Young People

Working with antenatal and post natal clients• Exercise plays an important role in promoting

health and well being before, during and after pregnancy

• Women who exercise during pregnancy have reduced weight gain, more rapid weight loss after delivery, improved mood and improved sleep patterns

• Women who exercise regularly during pregnancy may have less incidence of induction, faster labours, are less likely to require epidural analgesia, have fewer operative births and a quicker recovery from delivery

Ante Post Natal

• Pregnancy is a highly complex physiological process and precautions are needed to ensure that exercise does not contribute to any complications.

• After birth, most of the physiological changes persist for 4–6 weeks, therefore gradual introduction of pre-pregnancy exercise should be based on capability

Ante Post Natal

• The advancement of age is something that happens to us all

• People are commonly living well into their 80s• Increased need to be physically fit to enable

individuals to be independent and enjoy life

Older People

Age should not be a barrier to exercise, regular physical activity can:•Stimulate physical and mental health•Increase mobility and independence•Improve stamina, strength, posture, coordination and reduce the risk of falls•Reduce the risks of osteoporosis and fractures•Help to overcome loneliness and isolation•Assist in reducing anxiety and depression and promote a sense of well-being

Older People

• Over 10 million disabled people in the UK• Only 7% are sufficiently physically active for

disease prevention• Appropriate levels of physical activity is known to

reduce the incidence of certain chronic diseases by as much as 50%

Disability

• Disabled people may realise greater benefits from keeping physically active as it can help to reduce, manage or even reverse some impairments

• Exercise with care. Seek expert advice. Work within your knowledge and qualifications

• Individuals with hearing or sight impairment can easily be integrated within a regular training environment

Age

Key Points

• Due to physiological differences in special populations, specialist training is required

• For the apparently healthy, simple adaptations to mainstream sessions can be made

• Working with specialist populations can be rewarding and fun for the instructor and potentially life-changing for the client

Nutrition


• The NHS Live Well website recommends the following guidelines using the eatwell plate.

• The eatwell plate is a visual representation of how different foods contribute towards a healthy balanced diet

• The size of the segments for each of the food groups is consistent with government recommendations for a diet that would provide all the nutrients required for a healthy adult or child (over the age of two).

Recommendations for a Healthy Diet

The eatwell plate is based on the five food groups:•Bread, rice, potatoes, pasta and other starchy foods•Fruit and vegetables•Milk and dairy foods•Meat, fish, eggs, beans and other non-dairy sources of protein•Foods and drinks high in fat and/or sugar

The Eatwell Plate

The eatwell Plate

• The body needs fuel to provide energy for all organs and cells to be able to do their job

• These fuels are provided in the form of the following macronutrients:

Key Nutrients

Carbohydrates in the food we eat come in two different forms:

•Simple carbohydrates – naturally occurring sugars found in fruits

and milk•Complex carbohydrates

– starches found in plants, particularly grains, seeds and root vegetables like potatoes

Carbohydrates

Dietary fats are complex organic substances that are not soluble in waterThere are two basic types of fat; saturated and unsaturated:

Fats

Vitamins and minerals

•Vitamins – to enable us to effectively use the energy from the macronutrients

– Vitamins A, D, E & K are fat soluble

•Minerals for a range of very specific tasks

Deficiencies in vitamins and minerals can lead to anaemia, reduced bone mineral density/osteoporosis, digestive disorders such as constipation and diarrhoea, reduced muscle mass, weight loss/gain and deficiencies in essential fatty acids.

Micronutrients

• The body also needs fibre, which is a form of carbohydrate that is found in plant cell walls.

• Fibre is essential for optimum function of the digestive system

Fibre

Water•Water provides the right conditions for all other functions•Approximately 65% of adult body weight is made up of water•We can survive for a number of weeks without food, but four to five days without water•Lost water MUST be replaced

Hydration

Water is lost from our bodies in a number of ways:• urine and faeces• evaporation from the skin as sweat• Expired breath• Even without moving around we lose 2–2.5

litres of water per day via these routes

Hydration

• Approximately 50% can be replaced from the food we eat

• An inactive person needs to drink about six glasses of fluid a day

• A sportsperson or active trainer would need to drink much more. Up to 4–5 litres per day. More in hot environments

Hydration

• If you lose too much water from the body and it is not replaced, the building of body tissues, temperature regulation and metabolic rate are all affected

• The resulting dehydration can lead to fatigue, headaches, lack of concentration and constipation

• A loss of only 10% of your normal bodily requirements can result in severe dehydration that may be fatal

Dehydration

• Carbohydrates - energy production– Complex– Simple

• Fats - insulation, protection, vitamin transport & energy production– Saturated– Unsaturated

The Dietary Role of Key Nutrients

• Proteins - tissue growth & repair, oxygen transport, cell function and fighting disease

• Vitamins Minerals - multi functional with major health benefits

• Fibre - aids digestion• Water - required

The Dietary Role of Key Nutrients

Choosing a variety of foods from within each group will add to the range of nutrients you consume. Foods in the eatwell plate fifth group (foods and drinks high in fat and/or sugar) are not essential to a healthy diet

•Eat predominantly complex carbohydrates•Five to seven portions of fruit and vegetables per day

Healthy Eating Advice

• Restrict intake of foods with a high sugar content

• Eat less saturated fat and replace these with mono-unsaturated and poly-unsaturated fats

• Drink at least two litres of water per day• Reduce salt intake• Moderate intakes of protein, less protein

from animal sources

Healthy Eating Advice

• The range of internal activities that take place in our bodies is known as metabolism and the amount of energy that is required at rest to drive metabolism is known as our `basal metabolic rate` (BMR)

• BMR is measured in calories• BMR will be different for each individual as it depends

on:- body weight

- body composition- how active we are

Metabolism and Energy Balance

• BMR is usually around 1,500 kcals (kilocalories) for an average female and 2,000 kcals for an average male

• BMR estimated by body weight (kgs) x 25i.e. 65 kgs x 25 = BMR 1625 kcals (irrespective of

gender)

Metabolism and Energy Balance

• The body will remain the same weight when calorific intake equals calorific expenditure

• If intake exceeds output, the excess is stored as fat weight

• If output exceeds input the result is weight loss

Energy in > energy out = weight gainEnergy in < energy out = weight loss

Energy in = energy out = weight maintenance

The Energy Balance Equation

• To lose weight there must be a deficit• A deficit of 3,500 kcals is required to lose

1lb of stored fat• This is best achieved through a

combination of increased physical activity and a reduction in calories

The Energy Balance Equation

There are many health risks associated with a poor diet including:•Overweight (obesity) or underweight•Medical health issues including:

– Hypertension– CHD– Bone and joint disorders– Diabetes– Some forms of cancer

•Mental, emotional and social health issues

Health Risks of Poor Nutrition

• Fitness instructors are limited in providing information to clients without further training.

• Stick to the guidelines as per the Food Standards Agency and the eatwell plate

• Seek professional expert advice• Pursue additional nutrition specific personal

qualifications

Professional Boundaries and Nutritional Advice

Key Points • Good quality foods of the correct quantity are

essential to health• The main food groups are carbohydrates, fats

and protein• Vitamins, minerals, fiber and water are also

necessary for a variety of bodily processes• The energy balance equation explains why we

gain, loose or remain the same weight • A poor diet can lead to many health problems• Instructors are limited in providing nutritional

information without further training

CYQ Level 2 Principles of Exercise

Education

total fitness physical

fitness physical activity

aspects of fitness

term fitness

level of fitness

aspects of total fitness

aspects total fitness

department of health