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

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

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

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

6. Performance related physical activity
Strength
Speed
Endurance
Flexibility

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

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

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

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

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

12. 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

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

14. 2hrs before --- light meal
Simple carbohydrate snacks(potato,carrot)
Cakes ,pastries
banana
mango
Strawberries
Fresh juices

15. 1hr before _ fluid replacement
Fresh juice
Glucose with water

16. 30mins before Less glucose with water
Sports drink with 1-2 cup of water

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

18. DURING THE ACTIVITY
Fluid replacement
Electrolyte replacement

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

20. CONCLUSION