Chpt 1 Intro - Physical Activity, Fitness, & Health

8/9/2019 Chpt 1 Intro - Physical Activity, Fitness, & Health

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SPS 311 Physical Conditioning

Mohd Fadzil b. Hj. Kamarudin

UiTM


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Introduction to the Active Life

Healthy Habitsy Regular physical activity

yAdequate sleep

yA good breakfast

y Regular meals

y Weight control

y Self-discipline from smoking & drugs

y Moderate use of (or self-discipline from)alcohol (applied for non-muslim)


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Physical Activity

yAs many as 250,000 lives are lost annually

because of the sedentary lifestyle

y Lack of physical activity is now considered

as important a risk factor for Heart disease

high blood cholesterol, high blood pressure,

and Cigarette smoking

y Inactivity contributes to a substantial

numbers of deaths from heart disease (34%)


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Healthy Food Choices

y Poor food choices contribute directly to:

Overweight

Obesity Heart disease

Diabetes

Cancer

Indirectly to other problem such as depression

y Poor diet, coupled with lack ofexercise, causes at

least 300,000 deaths a year, mostly from heart

disease, & contributes to an increased risk of

diabetes, cancer, & other ills.


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Weight controly Dieting for weight loss is the most unsuccessful health

intervention in all of medicine

yWorse yet, many weight-loss programs contribute toobesity

y The active life, combined with healthy food choices,& behavior therapy if necessary, is the answer tolifelong weight control

y Activity maintains or builds the lean tissue (muscle) thathas the capability to burn calories

y Diet, by itself, leads to the loss of muscle & a reductionin daily caloric expenditure, resulting in an increasedstorage of fat


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Stress management

y Stress is ouremotional to events in life

y Stress has been linked to heart disease, cancer,

ulcers, & other ills

y Regular moderate activity is the ideal way to cope

with stress because it is effective, long lasting, &

much less expensive than drugs.


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Other Healthy Behaviors

y the active life includes elimination of negative

behaviors such as:

Addiction to tobacco & drugs

Use of alcohol

AIDS (HIV infection)

Including from motor vehicle accidents


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The Activity IndexBased on your regular daily activity, calculate your activity index by multiplying your score for eachBased on your regular daily activity, calculate your activity index by multiplying your score for eachcategory (Score = Intensity X Duration X Frequency)category (Score = Intensity X Duration X Frequency)

ScoreScore Daily activityDaily activity

IntensityIntensity 55

44

33

22

11

Sustained heavy breathing & perspirationSustained heavy breathing & perspiration

Intermittent heavy breathing & perspirationIntermittent heavy breathing & perspiration as in tennis, racquetballas in tennis, racquetball

Moderately heavyModerately heavy as in recreational sports & cyclingas in recreational sports & cycling

ModerateModerate as in volleyball, softballas in volleyball, softball

LightLight as in fishing, walkingas in fishing, walking

DurationDuration 44

33

22

11

Over 30 minuteOver 30 minute

20 to 30 minute20 to 30 minute

10 to 20 minute10 to 20 minute

Under 10 minuteUnder 10 minute

FrequencyFrequency 55

44

33

22

11

Daily or almost dailyDaily or almost daily

3 to 5 times a week3 to 5 times a week

1 to 2 times a week1 to 2 times a week

Few times a monthFew times a month

Less than once a monthLess than once a month


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The Activity Index

Evaluation & Fitness CategoryEvaluation & Fitness Category

ScoreScore EvaluationEvaluation Fitness category*Fitness category*

10010080 to 10080 to 100

60 to 8060 to 80

40 to 6040 to 60

20 to 4020 to 40Under 20Under 20

Very active lifestyleVery active lifestyleActive & healthyActive & healthy

ActiveActive

Acceptable (could be better)Acceptable (could be better)

Not good enoughNot good enoughSedentarySedentary

HighHighVery goodVery good

GoodGood

FairFair

PoorPoorVery poorVery poor

* Index score is highly related to aerobic fitness* Index score is highly related to aerobic fitness


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Blood Pressure Evaluation

SystolicBPSystolicBP Diastolic BPDiastolic BP ActionAction

Normal BPNormal BP

BordelineBordeline

HypertensionHypertension

Stage 1Stage 1

Stage 2Stage 2

Stage 3Stage 3

Stage 4Stage 4

210

120

Retest annuallyRetest annually

Retest in 6 monthRetest in 6 month

RecheckRecheck

See doctor soon*See doctor soon*

See doctor very soonSee doctor very soon

See doctor now!!See doctor now!!

*for recheck, diet, weight loss, activity, stress reduction, & possible medication*for recheck, diet, weight loss, activity, stress reduction, & possible medication


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GeneralBenefit Aerobic Activity on

Cardiovascular System

Efficiency of the heart

Heart Size

Blood Supply Blood Distribution


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Efficiency of the Heart

Regular activity reduces the workload of

the heart

Changes in skeletal muscle

Improved oxygen-using (aerobic)

enzymes & enhanced fat metabolism

Allow the heart to meet exercise

demands with a lower heart rate


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Heart Size

Hypertrophy on left ventricle

y Greater stroke volume

Serious long-term resistance trainingy Increase in thickness of the heart muscle as

it work to pump blood against the vascular

resistance provided by contracting muscle.

yExercise-induced cardiac hypertrophy, or theathletes heart, is a healthy response to

systematic training


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Blood Supply

Physical activity improves the circulationwithin the heart.

Moderate activity enhances the

development of coronary collaterals,alternative circulatory routes that helpdistribute blood & minimize theeffects ofnarrowed coronary arteries.

Increase in diameter of the coronaryarteries to help minimizing theeffect ofplague formation.


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Blood Distribution

Regularexercise activity teaches the

body to better distribute the blood to

muscle during exercise, further reducing

the workload of the heart.

10 to 15% increase in blood volume that

comes with endurance training further

enhances the performance of both theheart & skeletal muscles.


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PHYSICAL ACTIVITY REDUCES THE RISK OF

CHRONIC DISEASES

HYPERTENSION & STROKE

y Increases the risk of stroke & kidney failure

y Inactivity increases the risk developing

hypertension by 35%

y Regularenduranceexercise lower systolic &

diastolic pressure about 10 mm Hg

y Risk of stroke decrease as activity increases

y With more vigorous activity (heavy lifting),

the trend may reverse


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CHRONIC DISEASES

CANCER & IMMUNITYyActive lifestyle is associated with a lower risk

of certain type of cancer

y Frisch et al. 1985 women who wereactive in their youth have fewer cancers ofthe breast & reproductive system

y Regular moderate physical activityenhances the function of the immunesystem, whereas high levels of stress orexhaustiveexercise seem to suppress thesystem


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CHRONIC DISEASES

DIABETES & OBSESITY

y Obesity & high blood lipids (fat) seem to

foster a resistance to insulin

Whereas exercise increases insulin sensitivity

& the movement of glucose into working

muscle

y Regular activity has returned to a place of

prominence in the treatment of diabetesy Regular active adults have a 42% lower risk

of diabetes


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CHRONIC DISEASES

ARTHRITIS, OSTEOPOROSIS, & BACKPROBLEMSy This group of musculoskeletal problems accounts for

significant pain & suffering

y All these problems can be treated with activity Regular moderate activity is an essential treatment for arthritis

y Osteoporosis (loss of bone mineral) cause by cigarettesmoking, poor diet, lack of activity, & after menopause Adequate calcium intake, regular weight-bearing exercise will

slowed the bone mineral loss process

y back problems result from acute or chronic assault tounderused & undertrained bodies

The risk can be minimized with regular attention to abdominal &lower back exercises & flexibility of the back & hamstringmuscles.


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Adult preventive care timeline: recommendations of major authorities

Documents

Chpt 1 Intro - Physical Activity, Fitness, & Health