Components of Physical Fitness, Diet and Nutrition Required For an Athlete

Physical fitness is the ability to carry out daily tasks and routine physical activities without undue fatigue. While too much reliance on technology could make us less fit, we see that we can improve physical fitness through the performance of different exercises. In the most general terms, a fit person is able to perform tasks with more sustainable energy and for longer periods than an unfit person. But, fitness is more than just the ability to work longer; in fact, it includes a number of components, one of which is cardiorespiratory endurance. This is a measure of circulatory and respiratory system‘s ability to deliver oxygen and nutrients to and eliminate waste products from cells. Our cells need oxygen and nutrients in order to fuel our muscles during periods of physical activity. When our cells work they produce wastes that need to be transported away. How efficiently our body does these tasks is a measure of our cardiorespiratory endurance. Jogging, riding bicycle, rowing a boat, swimming, aerobic exercises etc. are some of the exercises which strengthens our heart and lungs by making them work harder. Did you ever hear that really fit athletes have very low resting heart rates? That's because a high level of fitness leads to a strong heart, which is able to pump a lot of blood with fewer heartbeats. Other health related physical fitness components are: Body Composition is the relative percentage of body fat compared to lean body mass (muscle, bone, water, etc). Flexibility is the range of movement possible at various joints. Muscle strength, which is the ability of a muscle or group of muscles to exert force against resistance. Having greater muscle strength enhances physical fitness because it allows you to more easily perform tasks such as pushing, pulling and lifting. Muscle endurance is yet another component of physical fitness. It is defined as the ability of a muscle or group of muscles to exert force for extended periods. The skill Related fitness components are those aspects of fitness which form the basis for successful sport or activity participation. Speed: The ability to move quickly from one point to another in a straight line. Agility: The ability of the body to change direction quickly. Balance: The ability to maintain an upright posture while still or moving. Coordination: Integration with hand and/or foot movements with the input of the senses. Reaction Time: Amount of time it takes to get moving. Power: The ability to do strength work at an explosive pace. Diet and nutrition - In nutrition, diet is the sum of food consumed by a person or other organism. The Choose baked or grilled food instead of fried when you're eating out and implement this at home, too. Make water and fat-free or low-fat milk your go-to drinks instead of soda or sweetened beverages. Serve fruits as everyday desserts—like baked apples and pears or a fruit salad. Performing at our athletic best starts with a healthy diet. Getting the proper nutrition is essential for your body to operate at its peak capacity. The key is to eat a well-balanced diet consisting of carbohydrates, protein, vitamins, fiber and healthy fats. You also need to eat more than the average person, but be sure to make healthy food choices for the best results.

You can benefit from increased energy levels throughout the day by eating frequently. Eating every two to four hours, or the equivalent of four to six meals a day, is ideal for most athletes. By eating smaller meals more frequently, you can meet the daily calorie requirements your body needs to perform, keep your metabolism high and maintain a steady blood sugar level. Consuming foods and drinks filled with sugar, such as soda, can cause blood sugar spikes and is not ideal for athletes who rely on endurance or prolonged energy sources.

You need plenty of carbohydrates and protein for breakfast after a good night's sleep. Some good food choices include fruit, oatmeal, whole-grain cereals, skim milk, eggs, turkey bacon and, for vegetarians in particular, soy products. Breakfast will help give you energy right from the start of the day. Eat a small snack two to three hours after breakfast to keep your energy levels high.

As an athlete, you need to eat a low-calorie meal for lunch that consists of fruits and vegetables. A light pasta dish is usually a good choice. A chicken Caesar salad is also a nutritious source of protein, vitamins and minerals that is low in calories. The key at lunchtime is to maximize the amount of nutrients you consume while not going overboard on your calorie count. Eat a low-calorie snack in mid-afternoon.

Dinner is the final meal of the day and it should be well-balanced and rich in protein, fiber, healthy fats, vitamins and carbohydrates. An effective sample menu would include a chicken breast, green beans, whole-wheat bread or rice and a piece of fruit for dessert. Avoid eating late; if you eat a dinner high in fiber it will help curb your appetite before bedtime. size, sports played and environment for training and competition. No fitness – No peace, Know diet & nutrition – Know your strength, now health – Now peace.

O.M. Aivanhov Dr. K. L. Chopra, cardiologist Daily Meal Plans for Athletes by JOSEPH EITEL

Physical Education Director, KLSGIT, Belagavi