S. Navaraj Chelliah and J. George Edward

“ The effects of physical exercises on body are completely reversible except the brain changes that account for learning. Physical exercise brings the body under stress and the body adapts to this stress with a series of immediate or acute changes and if the stress continued for a chronic changes.
Acute changes are such as heart rate, respiratory rate, rise in blood pressure, concentration of blood, modified muscle-chemistry, resetting of thermostat for high temperature etc. All of these changes are temporary untill we recover our normaley. If we do not return to normal we would die. ”

“ The athlete works to the predetermined number of repetitions. The repetitions may be 10, if the work is short and recovery is long. Interval Training is designed by its intensity not to exercise muscles much faster than you can supply them with oxygen. You never perform at maximum; i.e. you never go all out but you stay in that phase where you supply oxygen nearly as rapidly as you need it.
The circulo-respiratory endurance is dependant on the effectiveness of heart, blood vessels and lungs which together capture oxygen and deliver it in the blood stream to the muscles. ”

“ Physical security is indispensable for life. Feeling of security means to feel at home, The mentally healthy individual radiates poise and emotional confidence. The first duty of home is to educate the child in acquiring emotional security. ”

“ ENDURANCE is defined as the ability of the body to undergo prolonged activity or to resist stress set up as a result of prolonged activity.
FLEXIBILITY is defined as the range of movement of specific joint or groups of joints influenced by the associated bones and boney structures and the physiological characteristics of the muscles, tendons, ligaments and the various other tissues surrounding the joint.
SPEED is the Capacity to do fast in an unit of time. Speed is the factor resultant of power and strength.
POWER is a component which is madeup of speed and strength. ”

“ Daily meal requirements depends upon age, sex, size of the body, their physical fitness condition, health aspects and physical activities. Whether you take 5 meals or 3 meals or 2 meals a day, it should be based on the calories requirements of an individual. The Last meal prior to an athletic meet or game to be taken 3 or more hours before the competition. The pre-game meal must be light and easy to digest (More of Carbohydrate foodstuff than fatty foods) . Athletes who are taking part in activity that last for more than 30 minutes, should consume a pre-game meal made up of Carbohydrates. ”

“ Training is systematic process of repetitive, progressive exercise or work involving the learning process; acquisition and acclamatisation.
PRINCIPLES OF TRAINING
The training load should be based on frequency and intensity. Training is an Individual problem: factors like age, sex, work, physical make up, sleep, rest, should be considered for training schedules. Physical and emotional stress to be considered. Excessive stress on the individual will lower the performance. Training is specific to sport. Nutrition is an important consideration in training schedule. ”

“ Athletic women have quick and easy births. Women can participate in training. Programmes that increase their abdominal strength and circulation. NUTRITION / ATHLETIC DIET
Carbohydrate and fat constitute the Major fuels for muscular activity. Proteins, Vitamins, Minerals and water are essential for the diet and Maintanance of health. Carbohydrates Pre-game Meal, does favour long-term activities in terms of efficiency and performance. Body weight reduction is effective through Cardiorespiratory endurance exercise and diet Control Programme. ”

“ Each infections disease is caused by a district type of germ and virus which is too small to be seen with human eye, but can be seen with the help of a powerful microscope. An Infection disease becomes a community problem because its prevention and control require the team work of health workers and community. ”

“ The effect of exercise on our body is not permenent. In other words, any change due to the exercise is reversible if the exercise are discontinued. The changes are classified as Temporary and Chronic, Any ehange that disappears after a very short reasonable time is known as Temporary change. for example breathing due to exercise or pulse rate. Any change that may remain longer is known as Chronic change For example muscle size due to weight training or capillaries due to endurance training. ”

“ The total circuit range from 1 mile to 5 miles depending on the type of athletes for whom it is organised. Each station has programme of exercise. The athlete should cover the distance between each station either by Jogging or running or sprinting. This depends on the distance to be covered. Like circuit training, a target time is fixed and the athlete to advance with principle of circuit training to complete the circuit. This developes the components of physical fitness developed through circuit and interval training methods. ”

“ By nature every individual has a limit to perform any thing. The maximum capacity of an individual to do a task is known as Physiological limit.
The capacity of the mind to do a task in simple language is known as Psychological limit. Experimentally in the field of sports and games, the psychological limit falls before the physiological limit i.e. physiologically one can do more but one stops early because of the psychological limit.
The main purpose of coaching and training is to make coincide these two limits, therefore the maximum of the individual is drawn out. ”

“ Each station exercise is only for a particular muscle group.
The performer progresses from station to station exercising each muscle group at the given intensity and duration. Each muscle group is given a chance to rest while the other are being exercised.
Progression in training is accomplished by gradually increasing the number of circuits around the stations or reducing the time for a single circuit or increasing the number of repetitions at each station within the given time. Development of muscular endurance results from activities of low resistance and high frequency. ”

“ It is very easy to know about others, but it is very difficult to know one’s ownself. Some times, we deceive ourselves. Self knowledge is a great knowledge. In order to achieve self realisation which is one of the most important and fundamental aims of education, knowledge of one’s ownself helps a lot in way of adjustment. ”

“ Isokinetic exercises allow the muscles to work at maximal force throughout the entire range of motion for each and every repetition, these by providing a greater training stimulus.
Increased muscular output produces increased resistance rather than increased acceleration. Moreover isokinetic allows maximal loading of any muscle throughout the full range of motion rather than at a specific angle as in an isotonic exercise. ”

“ Every body is gifted with some talents’ lustre, qualities and assets. This personal worth of an individual must be recognised by himself. He should explore himself to know it, it would be natural and normal to feel proud over such qualities. This aids one’s self-confidence which is an important factor in each and every success, without adequate feelings of personal worth, the child will feel himself belittled. ”

“ Never do weight training alone. Always start weight training with a general warm-up. Warm-up with weight using half of the weight (normally used) and take 10 repetitions. Always have your purpose of weight training—Body building, Sport, Fitness etc. All Isotonic movements do with slow speed. Isometric exercise movements are held at the terminal positions for about 6 to 12 seconds. Exercise both agonist and antagonist muscles to maintain body balance. ”

“ Regular exercise increasing the heart rate to 140/m for a 10-15 minutes reduces the resting heart rate. A trained long distance runner may have a resting heart rate of 40-50 beats per minute. The recovery phase is faster in trained athlete. As the result of training the heart increases in size because of heart muscle hypertrophy. ”

“ Health measures is taken to engage people activity in programmes and services which are organised for the solution of health problems, that is to help to learn to do things themselves for their own health improvement.
Health is very important in the betterment of human relation ship, particularly from the stand point of health. To improve healthy relationships there should be Co-opeation and Co-ordination amongst the health services and health practices. ”

“ Weight training is a system in which series of progressive resistance exercises are used to attain strength, stamina, speed and power.
Weight training utilizes the overload principles. It is the oldest of the training method used by man. Weight training exercises are classified as Isotonic, Isometric and Isokinetic. ”

“ PRESSURE TRAINING
Practice of technique & skills under very high stress in terms of frequency, intesity is known as pressure training. An athlete learns to execute the skill much faster rate in this type of training. ”

“ Here, there are five factors which contribute to the development of muscular efficiency i.e power, endurance, volume, speed of contraction and co-ordination. Whenever an athlete faces any accident he/she is reconditioned by this training method first and then specific conditioning.
To develop power to a normal athlete, heavy equipments which give greater resistance may be used. This method may develop power, endurance, speed of contraction and co-ordination. ”

“ Carbohydrates are able to digest quicker than fats or Proteins.Carbohydrate food stuff is converted as an energy source with the least amount of effort.Normal blood plasma glucose level can be maintained.Will increase the stored Carbohydrate in the muscle and liver and therefore allow the athlete to exercise longer.Most recently, liquid meal is prepared as pre-game meal.Because of Psychological effects pre-game meal choice must be given to the athletes. ”

“ Infectious disease continue to dominate the health scene in the less developed parts of the world. Recently in more educated, countries, incidence of communicable disease have shown dramatic fall in the last 50 years. ”

“ There are three aspects in over load training” normal load” “crest load” “over load”
Over load simply means development of Hypertrophy which results from an increase in the intensity of work done in an unit of time and greater the intensity greater the hypertrophy. This says that an activity must always be upgraded to a consistantly higher level through maximal or near maximal stimulation. That is, all work should be performed with a progressively increased load or resistance or with increasing speed or near maximum rate. ”

“ Unless we know as to what is not of interest, apptitude, temper, temperament, attitude and value others have, we may not be able to make adjustment with others, therefore, knowledge and understanding of other people is very much needed for good mental hygiene. ”

“ EMOTIONAL MATURITY :-
A good personality is always emotionally mature. He does not go on extremes and is not very sensitive. He is not a tool in the hands of his emotions but emotions are under control. ”

“ In modern time in the field of sports and games, some agents are used to improve performance. Such an agent to aid performance is classified as an ERGOGENIC AID. Ergogenic aid simply means any substance or means that improves physical performance through its effect on the body. ”

“ The record breaking achievements in Olympic games, International competition and World Cups were made possible by the effective introduction of the training methods. As the Olympic motto is ever faster, ever higher and ever longer, FITNESS is the key work to it. Achieving the total fitness is the aim of all individuals. Total fitness to four components such as :-
Physical fitnessMental fitnessEmotional fitnessSocial fitness Physical fitness is his or her potential for physical effort toward their specific task as well as toward their general fitness. ”

“ Minimum Number of meals that a person should have each day is Three (3) . With respect to physical performance, 5 small meals a day is superior to 3 normal or regular meals; and 3 regular meals is superior to 2 large size meal in a day. ”

“ TRAINING: Postpones the on set of Fatigue by increasing pain tolerance thruts hold.
Mental Health
Mental health is nothing but the preservation of the intellectual, emotional, intestinal and physical health of the children. Mental health and physical health act and react on each other. The mind cannot be sound unless the body is sound, and the body is adversely affected if if there are mental tensions and disequilibrium. Hence a good mental health is to assist every individual in the attainment of fuller, happier, more harmonious and more effective existence. ”

“ The above factors should be based on two important principles namely, the over load principle and the law of reversibility. Every, one who deals with sports and games should know these two principles which form the basis of training methods and physical and physiological developments. ”

“ We do not live alone. Man is a social animal. In order to have healthy adjustment with social environment or with other persons there is need to understand others. Adjustment needs two objects i.e. self and others. ”

“ The mechanisim is provided by the white cells in blood which are of different types, some of which swallow up and destroy the germs. Their fight can be very easily compared with fight between two forces on a boundary line of two countries. ”

“ Exercises that are done with slow speed toward a/ terminal position and pose/position of the body is held for 6 seconds to 12 seconds or even to a few minutes depending on the exercise is known stretching Exercises. ”