Prof. Dr. Ram Krishna Maharjan

What is a good health?

• The World Health Organisation (WHO) in 1999 AD defined health as “a dynamic state of physical, mental, spiritual and social well-being, and not merely the absence of disease or infirmity.”

What is an athlete's good health? What is an exercise health?

An exercise health is a condition of health which is affected by involvement in physical exercise.

Our health is dynamic where we can see ups and downs in its level. Involvement in physical exercise also plays the important role in making our health level up and down.

When we study exercise health education, it will help us to make proper choices of physical activities according to our body composition and nature of the work we are involved in.

What physical ability does a marathon runner require?

What physical ability does a sprinter require?

What physical ability does a footballer require?

What physical ability does an office holder require?

What physical ability does a weight lifter require?

Involvement in physical activityNutrition: Intake of nutrients according to the body needs

Alcohol useTobacco use

Physical activityBodily movement produced by skeletal muscles that results in an expenditure of energy

Physical fitnessA measure of a person's ability to perform physical activities that require endurance, strength, or flexibility.

Regular physical activityA pattern of physical activity is regular if activities are performed in some order

Physical activity is something you do. Physical fitness is something you acquire, a characteristic or an attribute one can achieve by being physically active. And Exercise is structured and tends to have fitness as its goal.

Participating in physical activity is beneficial to people of all ages. Physical activity contributes to fitness, a state in which people’s health characteristics and behaviors enhance the quality of their lives.

Physical fitnessPhysical fitnessA set of physical attributes A set of physical attributes related to a person’s ability to related to a person’s ability to perform physical activity perform physical activity successfully, without undue strain successfully, without undue strain and with a margin of safety.and with a margin of safety.

Health-related physical fitnessHealth-related physical fitnessA physiological state of well-being that A physiological state of well-being that reduces the risk of hypokinetic disease; a reduces the risk of hypokinetic disease; a basis for participation in sports; and a vigor basis for participation in sports; and a vigor for the tasks of daily living. Components for the tasks of daily living. Components include cardio-respiratory endurance, include cardio-respiratory endurance, muscle strength endurance, flexibility, and muscle strength endurance, flexibility, and body composition.body composition.

Skill-related physical fitnessSkill-related physical fitnessCommon components of Common components of physical fitness (e.g., agility, physical fitness (e.g., agility, balance, coordination, speed, balance, coordination, speed, power, reaction time) that enable power, reaction time) that enable participation in sports and other participation in sports and other physical activities; also called physical activities; also called performance or motor fitness.performance or motor fitness.

Spectrum of Physical Activity Spectrum of Physical Activity and Health and Health

Physically Fit

Physically ActivePhysically disabled

Exercise It’s a form of physical

activity done primarily to improve one’s health and fitness.

Sports Is complex,

institutionalized,competitive and these very characteristics works against moderate and rhythmical exercise.

• 13.5 million people have coronary heart disease.

• 1.5 million people suffer from a heart attack in a given year.

• 250,000 people suffer from hip fractures each year.

• Over 60 million people (a third of the population) are overweight.

• 50 million people have high blood pressure.

(WHO, 2003)

1. Exercise controls weight2. Exercise combats health conditions

and diseases3. Exercise improves mood4. Exercise boosts energy5. Exercise promotes better sleep6. Exercise puts the spark back into your

sexual life7. Exercise can be fun

Helps control weight. Reduces feelings of depression and anxiety.

Helps build and maintain healthy bones, muscles, and joints.

Reduces the risk of developing colon cancer.

Helps reduce blood pressure in people who already have high blood pressure.

Causes the development of new blood vessels in the heart and other muscles.

Enlarges the arteries that supply blood to the heart. WHO 2002

DefinitionMuscle work against resistance that improves strength and endurance–Strength allows us to move, and endurance allows us to perform work over time

Muscles = 40% of our lean body mass

Use it or lose it: unused muscle disappears (atrophy)

Free Weights– use of dumbbells and/or bars with weights

on the ends– involves balance and coordination; useful

for enhancing function in daily activities and recreational sports

– Bonuses: convenient, cheap, and provides a wide variety of exercises that work several muscle groups together

Your body, your weight– The most convenient form of resistance

exercise– Pushups, pull-ups,. Lunges, squats….

Flexibility = The ability to move a joint through its range of motion– We lose flexibility with disuse and aging

Benefits– Decreased chance of muscular injury,

soreness, and pain– Helps prevent and reduce lower back pain– Improves joint health (tight muscles stress

our joints)Activities stretching, yoga

It is neglected especially those living alone or with low income.

Factors affecting nutritional status:1. Age related changes2. Psychosocial factors3. Economic factors4. Cultural factors

Calories Consumed

CaloriesExpended

ExamplesFemale Olympic Gymnasts

◦1900 kcal/dayCyclists

◦7,000+ kcal/dayCollege Football Players (in wt gain

mode)◦7,500-8,500 kcal/day

Calories/# 55 kg 72 kg 109 kg

LOW - sedentary

1560- 1800

2080-2400 3120-3600

ACTVE (30-60min)

1920-2160 2560-1880 3840-4320

MODERATE (1-1.5hr)

2280-2520 3040-3360 4560-5040

HIGH (1.5-2hr)

2640-2880 3520-3840 5280-5760

The Effect of Diet on Physical Endurance

Maximumendurance time:

Normal mixed diet

57 minFat and protein diet

167 min

114 min

High-carbohydrate diet

Training Diet Recommendations:Low Fat Diet

>55-60% Carbohydrates10-15% Proteins< 25% Fats

Nicotine & toxic substances in

cigarette has impact on detoxication

process in the body-cell damage &

variety of diseases as cancer,

respiratory, CVD, risk of osteoporosis

Every 72 seconds someone in the US dies from tobacco

Tobacco kills 1200 people a dayOn average, smokers lose 15 years of lifeWorldwide, someone dies from every 6 seconds

5.2 million children alive today will die from a tobacco-related illness

Cigarette contains more than 4500 chemicals

Alcohol is widely used in our society for different purposes.- Gathering- Party- Social and cultural rituals- And so many ...

Getting drunk is high-high risk because it moves people closer to their trigger levels for developing alcoholism. There are three signs that this is actually happening:Their tolerance increases with each

drunkDrinking to cure hangoversThey experience memory blackouts

• 0 PER DAY: No known alcohol-related problem

• UP TO 1-2 PER DAY: No known increased risk

• 3 PER DAY: Blood pressure increases. Heart disease increases. Cirrhosis increases for women. Live shorter lives.

• 4 PER DAY: Cirrhosis increases for men.

• 5 PER DAY: Pancreatitis increases. Much shorter life span.

• 6 PER DAY: Cancer of mouth, throat, and digestive system increases.