PHYSICAL FITNESS AND NUTRITIONAL BASIS OF PHYSICAL ACTIVITY Cklik the physical acivity

PHYSICAL ACTIVITY Physical activity simply means movements of the body that uses energy.

WARMING UP Age Fitness level Goal of work out Duration of main activity

FITNESS RELATED PHYSICAL ACTIVITY Improve health Improve sense of well-being Improve appearance Enhance social life Increase stamina

Performance related physical activity Strength Speed Endurance Flexibility

Max.stregth Specific strength Strength endurance Explosive strength flexibility Specific endurance Specific speed Max.endurance Max.sped Speed endurance

Max.stregth Specific strength Strength endurance Explosive strength flexibility Specific endurance Specific speed Max.endurance Speed endurance Max.sped

Max.stregth Specific strength Strength endurance Explosive strength flexibility Specific endurance Specific speed Max.endurance Speed endurance Max.sped

Limbering down/cooling down It start with, Formal activity Flexibility exercise Stretching Deep breathing relax action techniques

Pre-game meal Food to eat 70% carbohydrate 30%fat and protein Liquid meals

When and how much to eat 3 – 4hrs before ---- Large meal Whole grain cereal with non fat milk Piece of fruit Brown rice and fish or chicken breast Bread, milk and milk products food with low glycemic index

Glycemic index Scale of how much a particular type of food raises blood sugar over a 2hrs period

2hrs before --- light meal Simple carbohydrate snacks(potato,carrot) Cakes ,pastries banana mango Strawberries Fresh juices

1hr before _ fluid replacement Fresh juice Glucose with water

30mins before Less glucose with water Sports drink with 1-2 cup of water

Food to avoid High fatty food High protein food High fibre food Gas foaming and salty food

DURING THE ACTIVITY Fluid replacement Electrolyte replacement

POST GAME MEAL In between 30-45mins After 45 mins food with glycemic index Large meal

CONCLUSION