gym life and healthy food

CHAPTER 1

INTRODUCTION

GYM

INTRODUCTION

Health and physical fitness have a vital role in the life of men from time

immemorial. The progress of the Nation lies in the hands of the people, who are

healthy and physically fit. Every individual should develop physical fitness for a

happy and effective living. In order to get physical fitness one has to involve in

physical activities. Physical activity is essential for the development of wholesome

personality of a child which would depend upon the opportunities provided for

wholesome development of the mental, physical, social and spiritual aspects.

Hence a well organized and properly administered physical education programme

for school children is very essential. Physical activity throughout the ages has

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been acclaimed for health and recreation. It provided fun and enjoyment. It also

provided youthful exuberance and the elderly care. Physical activity and

movements are as old as human existence. It played numerous roles from struggle

for existence to struggle for excellence.

A sport is an activity in our lives where pursuits of different movement

achieved through the total investigation of Neuro – muscular co-ordination. In this

modern era, we can see that each and every individual directly or indirectly related

to sports. Modern Physical Education commonly known as there is sports where

pursuit of discipline freely formed such as biological, social and physical sciences.

Over a decade, the society in general has realized the need for keeping fit and

health through organized physical activity programme. Scientific evidence has

made with a clear and that unless man engages himself in organized vigourous

physical activity programme. The real benefits would not come.

Many researchers strongly support the regular exercises helps one to keep a

strong and healthy and to prevent cardio vascular diseases. Physically fit person,

heart beats at a lower rate and pumps more blood per beat at rest. As a result of

regular exercises and individual’s capacity to use oxygen is increased

systematically energy production depends on internal chemical or metabolic

change.

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Health, Fitness and performance are poorly correlated phenomena. Health is

generally defined as the freedom from disease, fitness strictly relates to a man’s

ability to meet the demands of his environment and excellence in performance.

Meaning and importance of Education

According to Bucher, Education is the reconstruction of events that

compose the lives of the individuals so that new happenings and new events

become more purposeful and meaningful. As a result of education, individual will

be better able to regulate the direction of ensuring experience. It further means that

the individual’s education consists of everything he or she does from birth to death.

Education is doing phenomenon. One learns through doing. Education takes in the

classroom in the library, in the playground, in the gymnasium and home. It is not

confined to school but takes place wherever individual congregate.

Education in the beginning considered as reading, writing and doing

arithmetic. But in the modern concept of scientific world education is considered to

bring out National harmonious and progressive development of man’s innate

power. It helps an individual to make an original contribution to human life.

Education contributes to the development advancement and preparation of

Nation’s culture. Educational institutions like colleges, Universities are 3clearly

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the chief agencies that improve the progress of the society. Education must meet

the challenges presented to the society.

Meaning and importance of Physical Education

The primary aim of physical education is physical fitness of the individual. The

method can content in physical education to improve physical fitness are to be

visualized. Physical education is a process through which an individual obtain

optimal, physical, mental and social skills and fitness physical activity Lumpkin

(1986) Physical education is a meaningful and worthwhile experience obtained

through participation in physical activities that are physically wholesome mentally

stimulating and satisfying and socially sound William (1966).

Physical education is necessary because it will make all physically fit to

healthy to stimulate and satisfying the mind to keep all the socially sound and to

give leadership training. It is a must for youngster like students who like to have

mental stimulation and satisfaction. There has been a keen awareness of the need

for physical fitness on a nationwide basis.

Education and Physical Education

“ body and mind should be driven like a pair of horses hitched to a shaft”.

Sathyanesan (1970) Thirunarayanan and Hariharan (1959) quoted Swami

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Vivekanandas definition “Education as the manifestation of perfection already in

the man”. Education is drawn out the best in man through his, mind and spirit.

Physical education is an educational process that has as its aim, the improvement

of human performance through the medium of physical activities selection to

realize this outcome. Physical education includes the acquisition and refinement of

motor skills, the development and maintenance of fitness for optimal health and

well being the attainment of knowledge the growth of positive attitude towards

physical activity Bucher (1989)

The education is taking place in three learning domains, cognitude affective

and psychomotor, physical education contributes domains, social needs, trends and

for force which influence the objective of education and also sport within a society

as well within the educational process. Recent years have been marked by calls for

educational reform. Specially revitalization and strengthening of educational

process. The nature of educational reform that are being implemented may have for

reaching consequence on the conduct of physical educational programmes in

schools and colleges Bucher and other (1987).

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Meaning of Physical Fitness

Most authors define ‘physical fitness’s the capacity to carry out every day

activities without excessive fatigue and with enough energy in reserve for

emergencies. Emphatically this definition is inadequate for a modern way of life.

By such a definition almost anyone can classify himself as physically fit Gatchell

(1977) . According to Clarke (1971) Physical fitness is the ability to carry out daily

task with vigor and alertness without undue fatigue and ample energy to enjoy

leisure time pursuits and to meet unforeseen emergencies. Fitness is a broad term

denoting dynamic qualities that allow to satisfy the needs regarding mental,

emotional stability special consciousness and adoptability spiritual and oral fear

and organic health are consistent with heredity. Physical fitness means that the

organic system of the body are healthy and function efficiently vigorous tasks and

leisure activities beyond 5Organic development, muscular strength and stamina.

Physical fitness implies efficient performance in exercises Bucher and Prentice

(1985).

Importance of physical fitness

Every individual must know the importance of physical fitness. In other

words, one must have a fundamental knowledge of anatomy and physiology. This

fundamental knowledge enables person to understand physical fitness. Physical

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fitness is the capacity of a person to function steadily and smoothly when a

situation arise. Physical fitness makes you feel mentally sharper, physically

comfortable and more with your body and better able to cope with the demands

that every day life makes upon you. Increased physical fitness not only improves

health but improves your performance at work. Hundreds of American companies

have backed with idea financially by employing full time directors of fitness

fortheir work. Gorden Jackson(1985).

The benefits of physical fitness are numerous. The person who is physically

fit has greater amount of strength, energy and stamina an improved sense of well

being better protection from injury because strong well developed muscles

safeguard bones, internal organs and joints and keep moving parts limbers and

Improved cardio respiratory function Bucher and Prentice (1985).

It is necessary for every individual to be physically fit to perform their daily

work with ease and to take part in various activities effectively. Every one should

be fit enough through participation in physical activities to develop[p the different

physical fitness components.

Physical Education and Physical Fitness

The primary aim of physical education is not to develop star athletes,

winning team of expert performance but a national vitality with character values

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and physical fitness. It aims to develop youth into citizen who have the capacity to

enjoy vigour and interesting life. Mathews (1967) According to Falls,

(1971)“Physical fitness is an important objective of physical education programme

and the programme is directed toward achieving the objectives through specific

development exercises as well as games and activities that help to improve

physical fitness”.

Harrison Clark (1971) opines “Neuro – muscular coordination of individual

which include his ability to learn new skill finally to achieve competency in

physical activities in essential to all phase of physical education”.

The Need for Fitness Education

Fitness is that state which characterizes the degree to which a person is able

to function efficiently. Fitness is an individual matter. It implies the ability of each

person to live most effectively within his potentialities. Falls (1980) Physical

activities help a man achieve high degree of physical conditioning. In schools there

is a compulsory physical activities programme for all boys and girls, so it would be

interesting to find out which of the components have better physical fitness. There

are many physical fitness tests to evaluate the ability of the students to carry out

daily tasks without undue fatigue.

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Physical Exercise and Physical Fitness

Exercise is the means to an art, vigorous and lengthy life, inactivity will kill

you. Many people say that exercise makes them feel better and more relaxed

number of studies have shown that people improve psychologically as well

asphysically as a result of running programmes. There is a lot of circumstantial

evidence to suggest that this relaxing effect is caused by the release of endorphin –

morphine – like substances which occur naturally in the brain. “If you make an

investment in exercise it makes you conscious of other reasonable health habits.

You are not about to waste your investments” Morehouse and Brass (1975)

According to Lumpkin (1986) “Exercise means using or exerting body play”

refers to the resultant action or what the participants do during physical exertion.

“Games” range from amusements or diversions to competition with

significantoutcomes governed by rules. Freedom from work or duties describe

“Leisure” which may or may not be used for physical activity similarly

“Recreation” refers or renews one’s strength and spirits after toil again with or

without activity. “Sport” encompasses all these diversions and physical activities

that are does for pleasure and success”.

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Health related Physical Fitness

According to current thinking in the physical education profession, physical

fitness is either health related or performance related. In keeping with wellness

trend today and an emphasis on all aspects of healthful living in addition to

stressing performance or motor skill related to fitness. This aspect of physical

fitness concerns the development of qualities necessary to function efficiently and

maintain a healthy life style. Each of the components of health related fitness

cardio respiratory endurance, muscular strength and endurance, flexibility and

body composition Bucher and Prentice(1985). According to Bucher and Wuest

(1987) “Health related physical fitness is concerned with the development of those

qualities that often protect against disease and frequently are associated with

physical activity. Then health related physical fitness is important to everyone and

should be stressed by physical educators”.

Spiraling health care costs and realization of benefit to be gained from

participation in health and fitness activities have prompted many colleges,

corporation and other organization to establish programmes for their students and

client able. They have found that such programmes promote good health and also

make economic sense since poor health is cost by in terms of illness, primitive

death, development productivity and absenteeism Bucher and Prentice.

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Performance related Physical Fitness

Ko Ko (1985) says, “General physical fitness is the capacity of the body to

perform work to resist disease and infection and to resist physical stress imposed

by such things as heat, cold, atmospheric pressure changes at high attitude or under

water and the forces of jolts and vibrations”.

Thomas (1962) opines, “Physical fitness is the total fundamental capacity of

an individual to perform a given task”. Exercise is not always performed in a sport

or training when you paint your room or change a flat time you are exercising and

when you exercise or number of important bodily changes influence psychological

functioning in every striking ways if you are eventually to organize a realistic

personal programme of exercise it is important that you understand these changes.

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CHAPTER 2

BENEFITS OF GYM

GYM

What goes on inside your body when you pedal a bike or take a stroll? These

activities set off complicated physical processes that affect nearly every organ

system. When you exercise several times a week or more, your body adapts so

you’re able to do so more efficiently. Knowing about this process will help you

understand why physical activity has so many benefits.

Energy to burn

Like all machinery, your muscles must have fuel. This fuel comes from the food

you eat and your body’s reserves of fat and glucose. The catch is that nutrients

from food cannot be turned directly into usable energy for the trillions of cells in

your body. Each cell has one primary source of energy: a molecule called

adenosine triphosphate (ATP). Your body’s ability to create ATP is critical

because it determines your capacity for physical exertion. And the reverse is also

true: your physical conditioning influences how well you can generate ATP. The

food you eat contains energy stored in a variety of forms — proteins, fats, and

carbohydrates. Your body needs to extract that energy and capture it in the form of

ATP. To do this, your stomach and small intestine break the food into millions of

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tiny molecules, which enter the bloodstream and find their way to every cell in the

body (see the figure). There, in small cell structures called mitochondria, the food

molecules undergo a series of chemical reactions that ultimately lead to the

creation of ATP. Your body stores only a small amount of ATP, but makes it as

quickly as it’s needed. When demand increases — such as when you are exercising

— your body must churn out more. To do this, it taps into glucose stored in the

muscle and liver and fats from various places in the body. These substances make

their way through the bloodstream to the muscles. Stored glucose (also known as

glycogen) and fat can be broken down for ATP production in two ways: aerobic

(requiring oxygen) and anaerobic (requiring no oxygen). Aerobic processes

produce more ATP, but grind to a halt without oxygen. When your body is

working so hard that it is unable to deliver enough oxygen to support aerobic

metabolism of food for fuel, it switches to anaerobic production of ATP, which

creates a byproduct known as lactic acid. The lactic acid enters the bloodstream,

creating an acid imbalance. To compensate, your breathing speeds up to take in

more oxygen and your heart beats faster to move that oxygen to your muscles. But

you can’t sustain anaerobic activity. Your lungs and heart reach their maximum

work efforts, and your body can only neutralize the resulting acid imbalance for a

short time. The lactic acid generated from the anaerobic process also leaves

muscles feeling fatigued. Eventually, you need to slow down.

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Healthy Mind, Healthy Body

Benefits of exercise

Longwood Seminars, March 13, 2014

Production of ATP. Lactic acid production stops, the muscles start to

recover, and your body restores normal acid balance. Your level of fitness

determines how swiftly this happens. Regular exercise conditions the lungs, heart,

and blood vessels, enabling them to deliver oxygen to muscle cells more

quicklyandefficiently. Walking up a hill with a fitter friend illustrates this nicely.

While you’re still huffing and puffing, your friend isn’t struggling to catch her

breath. When you engage in physical activity, your body doesn’t rely solely on one

process or the other; both are used to generate ATP, but one more so than the

other. Because of this distinction, exercise is classified into two broad categories

— aerobic and anaerobic — depending on which process is predominantly used for

ATP production. If the intensity of exercise is such that your lungs and heart are

able to supply oxygen for energy production, then the activity is almost exclusively

aerobic. But if intensity rises so that demand for oxygen outstrips supply, then the

activity becomes anaerobic. Walking, jogging, cycling, or swimming at an even

pace are aerobic activities.

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Once the food you eat is digested in your stomach, its components are absorbed

into your bloodstream and delivered to cells throughout the body. Oxygen from

your lungs also travels to your cells, where tiny structures called mitochondria use

it to convert the food nutrients into a chemical called adenosine triphosphate

(ATP), which provides energy for everything from walking to thinking.

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Heart and blood vessels

Your cardiovascular system transports oxygen to cells and removes carbon

dioxide, carries away metabolic waste products, and shuttles hormones to the

intended organs. In addition, it helps maintain body temperature and preserve your

body’s acid balance. Most people can engage in light activity, about the equivalent

of walking 2 mph, without placing excess demand on their circulatory and

respiratory systems. When you exercise more intensely, however, your

muscles’need for oxygen increases. Your heart must pump harder and faster. The

amount of blood your heart pumps and the oxygen your body consumes rise in

direct proportion to the amount of work your muscles are performing. And once

again, your level of physical conditioning dictates how well this system works.

Arteries in your working muscles dilate to accommodate their increased

need for blood. At the same time, the heart’s increased output causes your blood

pressure to rise. Arterioles (tiny arteries) in your skin expand, allowing for more

blood flow there. As you continue to exercise, especially in hot, humid weather,

more blood is diverted to your skin to maintain a safe body temperature.

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While your arteries dilate, veins serving distant parts of your body contract.

When you are resting, the venous system stores roughly 65% of the body’s blood

supply. But when veins contract, they make more blood available to your heart and

exercising muscles. Your body further optimizes the distribution of blood by

limiting the amount sent to the kidneys, liver, digestive system, and other organs

not immediately involved in the exercise process. When you exercise regularly,

your circulatory system adapts by boosting your cardiorespiratory endurance. Your

body creates more plasma, the saltwater fluid that carries glucose and other

nutrients to cells and ferries away waste. Because plasma is a component of blood

(along with blood cells), a greater volume of blood is available to pump. That

blood is slightly thinner than usual, which lowers the resistance it encounters while

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circulating. The main pumping chambers of your heart, called the ventricles,stretch

to hold more blood and contract with greater force. Over the long term, the heart

muscle increases in size, which strengthens the heart.

The greater need for oxygen-rich blood that occurs during aerobic exercise can

also lead to an increase in the size and number of branches of the coronary arteries

feeding the heart. This provides other channels for oxygenated blood to reach heart

muscle. So if an artery serving the heart becomes blocked, heart muscle damage is

less likely because alternative channels keep the blood supply flowing.

Muscles

When you decide to move a part of your body, your brain transmits the

message to your muscle fibers via your nerves. The fibers respond by contracting,

which creates motion. To reverse the movement, your brain signals fibers in the

opposing muscle group to tighten. For example, when you contract your biceps, the

triceps on the back of your arm relaxes. Exercises that involve continuous motion,

such as rowing, walking, or swimming, result in the rhythmic tightening and

releasing of muscle fibers. In addition to moving your body, this process produces

a “milking” action that helps move blood through your veins and back to your

heart. With aerobic exercise, an increase in fibers containing iron-rich myoglobin

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also occurs, permitting more oxygen to enter and be stored in the muscle.

Combined with the greater number of capillaries and increased blood flow to the

muscles, these changes improve muscular endurance. Fit muscles adapt in other

ways, too. Well trained muscles not only are able to stockpile more glycogen, but

they also can burn fat for energy more directly, which preserves glycogen stores.

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Bones

Throughout your life, your body is constantly building and dismantling bone

tissue. This maintains your skeleton by replacing old bone with new bone and frees

calcium, the main building block of bone, for other tasks. Calcium is vital to many

physical processes, including maintaining heart rate and blood pressure, and a

small amount of it circulates in your blood. When the amount of calcium in your

blood gets low, your body draws on the reservoir of calcium stored in the bones.

Early in your life, your body builds bone faster than it loses it. But with age,

bone is lost more rapidly than it’s formed. Eventually, this leaves bones more

fragile and susceptible to breaks. Exercise plays a key role in slowing bone loss.

Muscle is tethered to bone by cords of tissue called tendons. Tendons tug on bones

during physical activity. This stress increases bone strength and density. Exercises

that work against gravity (such as walking, jogging, tennis, basketball, and strength

training) provide the greatest benefit.

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Hormones

Exercise affects nearly all of the dozens of hormones your body produces. Two of

these substances, epinephrine and norepinephrine, are key players in promoting

physical changes while you are exercising. When your brain detects more muscle

movement, it responds by releasing this pair of chemicals, which speed your

heartbeat, contract arteries serving non-exercising parts of your body, and

stimulate the release of sugars and fats from body stores for energy.

Endorphins, natural opiates that help block pain perception and may improve

mood, rise after 30 minutes or more of exercise. These hormones are probably

responsible for the sense of euphoria endurance athletes are said to experience,

sometimes called a “runner’s high.” Norepinephrine also regulates mood.

Insulin, a hormone made in the pancreas, fluctuates in response to exercise.

Insulin’s main function is to help usher glucose from the bloodstream into cells.

While exercise boosts the concentrations of most hormones, levels of insulin drop

during and for a short while after vigorous activity. This seems counterintuitive,

because exercise accelerates the muscles’ demand for fuel in the form of glucose.

However, insulin transports glucose more effectively during exercise, so less

of it is needed. Also, exercise seems to enhance your body’s ability to draw energy

directly from fat stores.

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Research has found that exercise can also affect levels of estrogen. After

menopause, when a woman’s ovaries stop producing estrogen, fat tissue becomes

her body’s major source of estrogen. Some evidence suggests regular vigorous

activity — and possibly moderate activity as well — may reduce circulating

estrogens on an ongoing basis, partly because women who exercise tend to be

leaner. This would expose breast cells to less of this hormone, which fuels many

cancers.

Immune system

Experts believe that moderate exercise reduces levels of stress hormones and other

chemicals that suppress immune system functioning and increase inflammatory

activity. Other changes occur, too.




What can exercise do for you?

Many people spend more than half their waking hours sitting down. And activities

that don’t enhance health account for quite a lot of the remainder. This growing

trend may cause more trouble than most people realize. Observational studies

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suggest habitual inactivity raises risks for obesity, diabetes, cardiovascular disease,

deep-vein thrombosis, and metabolic syndrome.

In fact, one study that followed more than 50,000 middle-aged women for

six years found that even among women who were avid exercisers, the more

television they watched, the more likely they were to gain weight or develop

diabetes — regardless of how much physical activity they did. For every two hours

the women spent watching television each day, they had a 23% greater risk of

becoming obese and a 14% greater risk of developing diabetes. Sitting at work for

many hours also heightened their risks for obesity and diabetes. When planning

your day, it may be beneficial not only to increase the time you spend exercising

but also to try to reduce your “sitting time.”

The case for exercise is strong. Decades of solid science confirm that adding as

little as half an hour of moderately intense exercise to your day improves health

and extends life. Here’s a quick snapshot of the benefits exercise provides — not

just while you are engaging in the exercise, but also over the long term: Lessens

the likelihood of getting heart disease, the No. 1 killer of both women and men in

America. Exercising regularly helps prevent plaque buildup by striking a

healthier balance of blood lipids (HDL, LDL, and triglycerides), helps arteries

retain resilience despite the effects of aging, and bumps up the number of blood

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vessels feeding the heart. It also reduces inflammation and discourages the

formation of blood clots that can block coronary arteries. Even if you already have

heart disease, exercise lowers your chances of dying from it. Lowers blood

pressure, a boon for many body systems. Long-term hypertension (high blood

pressure) doubles or triples the odds of developing heart failure and helps pave the

way to other kinds of heart disease, stroke, aortic aneurysms, and kidney disease or

failure. Helps prevent diabetes by paring off excess weight, modestly lowering

blood sugar levels, and boosting sensitivity to insulin so that less is needed to

transport glucose into cells. If you have diabetes, exercise helps control blood

sugar. Reduces risk for developing colon and breast cancers, and possibly cancers

of the endometrium (uterine lining) and lung. By helping you attain a healthy

weight, exercise lessens your risk for cancers in which obesity is a factor, too.

Helps shore up bones. When combined with calcium, vitamin D, and bone-

saving medications if necessary, weight-bearing exercise like walking, running,

and strength training helps ward off age-related bone loss. And balance-enhancing

activities, including tai chi and yoga, help prevent falls that may end in fractures.

How much exercise do I need?

You can track either your time or calories, or both, to make sure you’re

getting enough exercise. If you have been sedentary for a long time or have certain

health problems, be sure to work up to these goals gradually. Time. The 2008

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Physical Activity Guidelines for Americans recommend at least two hours and 30

minutes (150 minutes) of moderate aerobic activity per week. If you enjoy

vigorous aerobic activities, you can pare this down to at least one hour and 15

minutes (75 minutes) per week. An equivalent combination of the two also fills the

bill. As a guide, one minute of vigorous-intensity activity equals about two minutes

of moderate-intensity activity.

Twice a week, also set aside time to do strength exercises for all the major

muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms). Older

adults at risk for falls benefit from including balance exercises, too. Even if you are

not able to reach the minimum exercise guidelines right away, it is important to do

as much exercise as you are able and try to increase it gradually. The physical

activity guidelines reflect the minimum amount of exercise recommended for

adults. For even greater health benefits, adults who are able should strive for five

hours per week (300 minutes) of moderate-intensity aerobic activity or two-and-a-

half hours (150 minutes) of vigorous-intensity aerobic exercise. Again, you can

also mix the two. Adults with health problems that limit their ability to exercise

should strive to do as much as they can.

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How often should I exercise?

The 2008 Physical Activity Guidelines don’t spell out how many days a

week you should exercise; instead, they focus on overall time per week. Generally,

though, experts recommend spreading activity throughout the week and being

active at least three days a week. Starved for time? It’s tempting to wonder if you

can compress activities into one or two days a week. While scientists haven’t

delved into this extensively, some research tantalizingly suggests that “weekend

warriors” who regularly burn through more than 1,000 calories in one or two

sessions a week.

How long must my exercise sessions be?

Sessions as brief as 10 minutes of aerobic exercise deliver health benefits, so

do what works best for you. For example, one person may prefer doing three 10-

minute exercise sessions a day for five days in order to meet the guidelines, while

another may prefer walking 30 minutes twice a week and cycling along a bike path

for 90 minutes on a sunny weekend day.

How vigorously should I exercise?

Whether you are healthy or have medical issues, moderate activity is safe for

most people and does plenty to improve your health. If you’re in good shape,

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adding vigorous activities to your workouts cuts time spent exercising and is a

boon to health. If you’re not fit, work up to vigorous activities slowly.

Higher-intensity activities raise your chances for muscle or joint injury and very

slightly increase the odds of developing a serious heart problem. This applies

particularly to people who are unaccustomed to physical activity, who suddenly

start exercising vigorously (although the overall risk of dying from heart disease is

lower than if you did no exercise).

How can you judge the pace of your workout? The easiest way to measure

exertion characterizes the intensity of an activity through broad categories, such as

light, moderate, or vigorous (see the table). Called perceived exertion, it’s

especially helpful for staying in a safe range of activity. As you improve your

fitness, you’ll find your perception of the intensity of a particular activity —

walking up a nearby hill, for example — changes. The table describes physical

changes at each level of exertion. If you’re just getting started with an exercise

program, aim for a moderate pace. (If health problems or disabilities make

moderate activity impossible, simply do as much as you can.) As you build up, try

a mix of moderate and vigorous activities to help build endurance. As you work

out more often, you’ll notice gains as exercises become easier. Whenever an

activity becomes easy, boost the length of your workout or your intensity again.

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Be SMART

Fitting exercise into your life will pay off in everyday activities, sports

successes, stronger muscles, independent living, and all-around fitness. Sounds

great, right? Even so, marshaling the time and will to exercise may not be easy.

Experts say you’re more likely to meet success if you set goals that are

SMART—that is, specific, measurable, achievable, realistic, and time-based. So as

you’re setting a goal and penciling it in on the worksheet we’ve provided, make

sure it passes the SMART test, described below.

SMART: Set a very specific goal—for example, I will do strength training on

Mondays and Wednesdays. Or, I will do a set of front and side planks on Tuesday,

Thursday, and Sunday.

SMART: Find a way to measure progress—for instance, I will log my efforts daily

on my calendar, checking off days when I met my goal.

SMART: Make sure it’s achievable. Be sure you’re physically capable of safely

accomplishing your goal. If not, aim for a smaller goal initially.

SMART: Make sure it’s realistic. Choose the change you’re most confident you’ll

be able to make, not the change you most need to make. Focus on sure bets: on a

scale of 1 to 10, where 1 equals no confidence and 10 equals 100% certainty, your

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goal should land in the 7–10 zone. If it doesn’t, cut it down to a manageable size.

For example, I’ll do cardio three times a week.

SMART: Set time commitments. Pick a date and time to start—for example,

Starting this week, I’ll get up half an hour earlier on Wednesday and Friday to go

to a yoga class. Also choose weekly check-in times to keep track of whether you’re

meeting goals or hitting snags: I’ll check my calendar every Friday evening and

decide if I should make any changes in my routines to succeed. Outside deadlines

can be really helpful here, too: Signing up for a tennis tournament or knowing

you’ll need to wiggle into beach clothes in six weeks prods you to get your

exercise program under way.

Motivate yourself

Usually, we do our best work when motivated. That extends to exercise, too. It’s

not uncommon to launch a new exercise program raring to go, only to wind up

back on the couch with your feet propped up just a few weeks later. If your will

wavers, the tips here may help. Refresh your memory. Remind yourself how the

exercises will help you by reading your goals again. Emphasize the positive

aspects. Rather than sternly saying, “I should do my workout,” try saying aloud

“My back feels better when I do my exercises,” or “My backhand and serve

aremuch stronger when I exercise consistently.” Find the time. Skimming time

from your busy schedule is an art. Here are some ideas that can help.

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Over the course of a week, skip two half-hour TV shows, or exercise while you

watch; you can also fit exercises into commercial breaks or downtime in your

workday.

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HEALTHY FOODS

Imagine a choice of foods that were tasty, nutritious and good for your

health - i.e. they helped you maintain a healthy body weight, improved your

overall mood, and reduced your risk of developing diseases. This Medical News

Today information article provides details on the top ten foods considered to be the

most healthy, according to surveys and sources across North America and Western

Europe.

Apples

Apples are an excellent source of antioxidants, which combat free radicals.

Free radicals are damaging substances generated in the body that cause undesirable

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changes and are involved in the aging process and some diseases. Some animal

studies have found that an antioxidant found in apples (polyphenols) might extend

lifespans.

Researchers at The Florida State University said that apples are a "miracle

fruit". In their study, the investigators found that older women who starting a

regime of eating apples daily experienced a 23 percent drop in levels of bad

cholesterol (LDL) and a 4% increase in good cholesterol (HDL) after just six

months.

Almonds

Second on our list of top 10 healthy foods is almonds. Almonds are rich in

nutrients, including magnesium, vitamin E, iron, calcium, fiber, and riboflavin. A

scientific review published in Nutrition Reviews3 found that almonds as a food

may help maintain healthy cholesterol levels.

The authors wrote:"The message that almonds, in and of themselves, are a

heart-healthy snack should be emphasized to consumers. Moreover, when almonds

are incorporated into a healthy, balanced diet, the benefits are even greater."

Almonds have more fiber than any other tree nut. The fatty acid profile of

almonds, which is made up of 91-94% unsaturated fatty acids, may partly explain

why it helps maintain healthy cholesterol levels.

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Blueberries

Blueberries are rich in fiber, antioxidants and phytonutrients. Phytonutrients

are natural chemicals found in plants. Unlike minerals and vitamins that are also

found in plant foods, phytonutrients are not essential for keeping us alive.

However, they may help prevent disease and keep the body working properly.

According to a study carried out at Harvard Medical School, elderly people

who eat plenty of blueberries (and strawberries) are less likely to suffer from

cognitive decline, compared to other people of their age who do not. Scientists at

Texas Woman's University found that blueberries help in curbing obesity. Plant

polyphenols, which are abundant in blueberries, have been shown to reduce the

development of fat cells (adipogenesis), while inducing the breakdown of lipids

and fat (lipolysis).

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Oily fish

Examples of oily fish include salmon, trout, mackerel, herring, sardines and

anchovies. These types of fish have oil in their tissues and around the gut. Their

lean fillets contain up to 30% oil, specifically, omega-3 fatty acids. These oils are

known to provide benefits for the heart, as well as the nervous system.

Oily fish are also known to provide benefits for patients with inflammatory

conditions, such as arthritis. Oily fish also contain vitamins A and D. Scientists at

UCLA's Jonsson Comprehensive Cancer Center found that prostate cancer

progression was significantly slowed when patients went on a low-fat diet with fish

oil supplements.

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Sweet potatoes

Sweet potatoes are rich in dietary fiber, beta carotene, complex

carbohydrates, vitamin C, vitamin B6, as well as carotene (the pink, yellow ones).

The Center for Science in the Public Interest, USA, compared the nutritional value

of sweet potatoes to other vegetables.17 The sweet potato ranked number one,

when vitamins A and C, iron, calcium, protein and complex carbohydrates were

considered.

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Oatmeal

Concluding our list of top 10 healthy foods is oatmeal. Oatmeal is meal

made from rolled or ground oats. In the United Kingdom and the Republic of

Ireland, the term "porridge" or "porridge oats" are common terms for the breakfast

cereal that is usually cooked. Interest in oatmeal has increased considerably over

the last twenty years because of its health benefits. Studies have shown that if you

eat a bowl of oatmeal everyday your blood cholesterol levels, especially if they are

too high, will drop, because of the cereal's soluble fiber content. When findings

were published in the 1980s, an "oat bran craze" spread across the USA and

Western Europe. The oats craze dropped off in the 1990s.

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CHAPTER 3

CONCLUSION

GYM

CONCLUSION

Evaluation is an essential aspect of any educational venture and it is true

in the case of physical education also. To determine the effectiveness of any

physical activity, it is essential to evolve a standard procedure to measure the

achievement level. No efforts so far have been made to formulate scientific

evaluation procedures. For any evaluation procedure, where the performance

can be obtained In terms of numerical scores, it is necessary that a standard

scale be available to interpret, without which the scores may not convey much

meaning. The present study, therefore, will be of a great significance as it will

provide physical education teachers and coaches the norms to grade their

students on the basis of their performances in the physical fitness tests. It will

also help the students to know their own level of achievement in relation to the

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group, thus to motivate the students, to raise themselves to higher performance

levels in comparison with their fellow students.

Physical education teachers in various schools of the Rayalaseema

region of Andhra Pradesh have been entrusted with the responsibility of

looking after the development of youth. During their growth and development

period, it is essential to know their physical fitness status before giving any

physical education programme to them. This study would provide norms to

determine the fitness status of the students and help the physical education

teachers to plan physical education programmes accordingly.

No two individuals are alike. Individual differences make every physical

education class a heterogeneous group. Therefore, no one programme of

physical education can be ideal for all. Unless the strength and weakness of the

individuals are known to the teachers, with the availability of norms, the

coaches and physical education teachers in schools cannot determine the fitness

status of the students and know the exact needs of each individual. Thus a norm

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serves the purpose of a parameter to indicate the state of affairs with respect to

physical fitness of the students. The present study will be significant and

reliable physical fitness norms for school boys of Rayalaseema Region of

Andhra Pradesh.

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BIBLIOGRAPHY

1)The Benefits of Physical Activity

http://www.hsph.harvard.edu/nutritionsource/staying-active-full-story/

2) Exercise as Preventive Medicine .The New York Times

3)WWW.google.com

4)www.wikipedia.com

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gym life and healthy food

Sports