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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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Introduction to the Active Life
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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Introduction to the Active Life
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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Introduction to the Active Life
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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Introduction to the Active Life
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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Introduction to the Active Life
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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PHYSICAL ACTIVITY REDUCES THE RISK OF
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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PHYSICAL ACTIVITY REDUCES THE RISK OF
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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PHYSICAL ACTIVITY REDUCES THE RISK OF
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