BASICS OF FITNESS ASSIGNMENT I

Submitted by:
Vibha Mohan
13010124201
III Year BBA LLB
Division C
Submitted On 9th April, 2016

TABLE
Q1. WRITE

OF

CONTENTS

THE BENEFITS OF EXERCISE..............................................2

Q2. EXPLAIN

INDOOR AND OUTDOOR EXERCISE BENEFITS.......................3

Q3. CALCULATE BMI

Q4. EXPLAIN
Q5. DESIGN

OF OWN..........................................................5

THE POSES OF
YOUR

SURYANAMASKARA....................................6

OWN WORKOUT PLAN...........................................8

REFERENCES :.............................................................................10

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Q1. WRITE

THE BENEFITS OF EXERCISE

Physical exercise is any bodily activity that enhances or maintains physical fitness and
overall health and wellness. It is performed for various reasons, including strengthening
muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance,
and merely enjoyment.
According to the World Health Organization, lack of physical activity contributes to
approximately 17% of heart disease and diabetes, 12% of falls in the elderly, and 10% of
breast cancer and colon cancer.1

Weight benefits

Both diet and physical activity play a critical role in controlling ones weight. Exercise can
help prevent excess weight gain or help maintain weight loss. You gain weight when the
calories you burn, including those burned during physical activity,are less than the calories
you eat or drink.

Exercise combats health conditions and diseases

regular physical activity can help you prevent or manage a wide range of health problems and
concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of
cancer, arthritis and falls2

Prevent Cardiovascular Diseases

There is a direct correlation between physical inactivity and cardiovascular mortality, and
physical inactivity is an independent risk factor for the development of coronary artery
disease.

Strengthen Ones Bones and Muscles

1 Silberner, Joanne (June 7, 2010). "100 Years Ago, Exercise Was Blended Into Daily Life". npr.org.
Retrieved 23 November 2010.
2 http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389?pg=2
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Research shows that doing aerobic, muscle-strengthening and bone-strengthening physical

activity of at least a moderately-intense level can slow the loss of bone density that comes
with age.

Improve Ones Mental Health and Mood

Regular physical activity can help keep ones thinking, learning, and judgment skills sharp as
you age. It can also reduce ones risk of depression and may help you sleep better.3

Dealing with depression

Physical exercise, particularly aerobic exercise, has pronounced long-term antidepressant

effects and can produce euphoria in the short-term. Numerous systematic reviews suggest that
regular aerobic exercise (at sufficient intensity and duration) has comparable antidepressant
efficacy to standard pharmaceutical antidepressants in treating depression.

Q2. EXPLAIN

INDOOR AND OUTDOOR EXERCISE BENEFITS

There are two kinds of exercise based on the location of its performance:

(a) Indoor Exercise

3 http://www.nhs.uk/Livewell/fitness/Pages/Whybeactive.aspx
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(b) Outdoor Exercise

Indoor exercises generally involve aerobic exercise, yoga, working out on equipment.
The benefits of indoor exercises are :
1. Strengthening the muscles involved in respiration, to facilitate the flow of air in and
out of the lungs
2. Strengthening and enlarging the heart muscle, to improve its pumping efficiency and
reduce the resting heart rate, known as aerobic conditioning
3. Improving circulation efficiency and reducing blood pressure
4. Increasing the total number of red blood cells in the body, facilitating transport of
oxygen
5. Improved mental health, including reducing stress and lowering the incidence of
depression, as well as increased cognitive capacity.
6. Reducing the risk for diabetes. One meta-analysis has shown, from multiple
conducted studies, that aerobic exercise does help lower Hb A1Clevels for type 2
diabetics.4
7. Indoor workouts provide reliability, variety, control and accessibility. The indoor
climate means no concerns about ice, wind, heat, humidity or dangerous ozone levels.
8. In addition to the social environment offered at gyms, experts saythat group workouts
led by a certified instructor also ensure participants get a safe and effective workout,
learn proper cues, and stay accountablethere's no skipping those hellish burpees
you usually "forget" to do. Plus, you can continually try new, innovative
workouts that you may not be able to do on your own.

4 Snowling, N. J., & Hopkins, W. G. (2006). Effects of Different Modes of Exercise Training on
Glucose Control and Risk Factors for Complications in Type 2 Diabetic Patients A meta-analysis.
Diabetes Care,29(11), 5182527. http://doi.org/10.2337/dc06-1317
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9. The controlled environment and adjustable equipment found in gyms offers special
advantages for those rehabilitating from injury, too. Physical therapists often prescribe
exercises that require gym equipment, and having access to trained staff who can
guide you through any tough spots can make a big difference in how safe you feel
doing the work.
Benefits of Outdoor Exercises:
1. Emotional Wellbeing
An improvement in mental well-being: compared with exercising indoors, exercising in
natural environments was associated with greater feelings of revitalisation, increased energy
and positive engagement, together with decreases in tension, confusion, anger and
depression.
2. Weight Loss
California Pacific Orthopedic and Sports Medicine released a study that showed that people
who exercise outside tend to have success with weight and body fat loss.
3. Increase consumption of Vitamin D
Sunlight is a primary source of vitamin D. Limited amounts of sunlight can increase your
bodys vitamin D levels and reduce the risk of rickets, asthma, thyroid disease and
autoimmune disorders. Some forms of psoriasis are improved with increased sun exposure.
Since vitamin D helps the body absorb calcium, a lack of the vitamin is associated with
osteoporosis.
4. Ease of access and flexibility in approach
Outdoor exercises give the person an option as to decide when to perform the exercise and
when to perform the exercise without worrying about who is watching or how much the gym
fee costs.
What is recommended A strategically and intuitively balanced indoor-outdoor workout program can be the most
direct route to ones fitness goals and it can significantly deepen fitness satisfaction.

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Q3. CALCULATE BMI

OF OWN

The body mass index (BMI) is a statistic developed by Adolphe Quetelet in the 1900s for
evaluating body mass. It is not related to gender and age. . It is a measure of body fat based
on height and weight that applies to adult men and women.
The metric formula accepts height measurements in meters and weight in kilograms. If you
know the height in centimeters, simply divide the number of centimeters by 100 convert it to
meters.
BMI =Weight in Kilograms / (Height in Meters)2
BMI Categories:
Underweight = <18.5
Normal weight = 18.524.9
Overweight = 2529.9
Obesity = BMI of 30 or greater
Where,
My weight = 55 Kilograms
My Height = 5 feet 7 inches / 172 Centimetres
BMI = 55/ 1.722 = 18.6
As per the Table, 18.6 is a Normal/Healthy Body Mass Index.

Q4. EXPLAIN

THE POSES OF

SURYANAMASKARA

The Sun salutation or Suryanamaskara is considered a complete body workout. Doing at least
12 sets of Sun Salutation, preferably at sunrise, at a fast pace provides a good cardiovascular
workout. If done at a slower pace, these postures help tone the muscles and can be relaxing
and meditative. Moreover, it allows you to enjoy the stretch and makes the body more
flexible.

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Step #1:

Prayer pose

Stand at the edge of your mat, keep your feet together and balance your weight equally on
both the feet.
Expand your chest and relax your shoulders.
As you breathe in, lift both your arms up from the sides and as you exhale, bring your palms
together in front of the chest in a prayer position.
Step #2: Raised arms pose
Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the
effort is to stretch the whole body up from the heels to the tips of the fingers.
Step #3: Hand to foot pose
Breathing out, bend forward from the waist, keeping the spine erect. As you exhale
completely, bring the hands down to the floor, beside the feet.
Step #4: Equestrian pose
Breathing in, push your right leg back, as far back as possible. Bring the right knee to the
floor and look up.
Step #5: Stick pose
As you breathe in, take the left leg back and bring the whole body in a straight line.
Step #6: Salute with eight parts or points

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Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide
forward, rest your chest and chin on the floor. Raise your posterior a little bit.
The two hands, two feet, two knees, chest and chin (eight parts of the body touch the floor).
Step #7: Cobra pose
Slide forward and raise the chest up into the Cobra posture.You may keep your elbows bent
in this pose, the shoulders away from the ears. Look up.
Step #8: Mountain pose
Breathing out, lift the hips and the tail bone up, chest downwards in an 'inverted V' (/)
posture.
Step #9: Equestrian pose
Breathing in, bring the right foot forward in between the two hands, left knee down to the
floor, press the hips down and look up.
Step #10: Hand to foot pose
Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the
knees, if necessary.
Step #11: Raised arms pose
Breathing in, roll the spine up, hands go up and bend backwards a little bit, pushing the hips
slightly outward.
Step #12: Prayer Pose
As you exhale, first straighten the body, then bring the arms down. Relax in this position,
observe the sensations in your body.
The routine consists of 12 forward and backward bending movements that stretch and flex the
spinal column. Postures act as a good link between warm-ups and asanas and can be done any
time on an empty stomach. However, morning is considered to be the best time for Surya
Namaskar as it revitalizes the body and refreshes the mind, making us ready to take on all
tasks of the day. If done in the afternoon, it energizes the body instantly and if done at dusk, it

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helps you unwind. When done at a fast pace, Surya Namaskar is an excellent cardiovascular
workout and a good way to lose weight.

Q5. DESIGN

YOUR

OWN WORKOUT PLAN

A work out plan guides a persons efforts in channelizing his activities so as to maintain
physical fitness.
Certain necessary pre-requisites of a workout plan are
1. Define exactly what will be achieved in a given time period the overall outcome of the
plan (The usual time period for an exercise plan is 4-6 weeks)
2.

Define weekly targets (process goals) that will ensure the overall outcome can be

achieved (These might be as simple as 'attend all defined sessions' or 'add 5 minutes to cardio
exercises')
3.
4.

Schedule the workouts on days and times that suit the client
Define the FITT of each workout (i.e. weights or cardio, 30mins or 45mins, high

intensity or low etc)

5.

Define the most likely barriers to completing the exercise plan

The following is my work out plan :

Routine : Monday Wednesday Friday
Time : 45 minute 1 hour
Number of unites per set : 15-25
Low reps (5) and heavy weight on Mondays.
High reps (12) and lower weight on Wednesdays.
Medium reps (8) and medium weight on Fridays.
Goal : Maintain weight and improve quality of health
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Barriers : Time constraints because of academic commitments

-> Warm up Exercises : 101-5 minutes on a bike, rowing machine, jumping jacks, run up
and down your stairs, etc.
1. Squats 5 sets
2. Deadlifts 3 sets
3. Step ups - 5 sets
4. Push ups - 3 sets
5. Pull ups 3 sets
6. Planks 5 sets
7. Mountain Climbers 5 sets
8. Surya Namaskara 3 sets

REFERENCES :
1. www.nlm.nih.gov Home Health Topics
2. fitness.stackexchange.com/.../why...fitness-websites...reference.../24869
3. www.minervamedica.it/en/journals/sports-med-physical-fitness/
4. nwciowa.libguides.com/c.php?g=22249&p=131091

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