بسم الله الرحمن الرحيم بسم الله الرحمن الرحيم ( قَالَ رَبِّ اشْرَحْ لِي صَدْرِي(25) وَيَسِّرْلِي أَمْرِي(26) وَاحْلُلْ عُقْدَةً مِنْ لِسَانِي (27) يَفْقَهُوا قَوْلِي (28) ) صدق الله العظيم بسم الله الرحمن الرحيم

الرياضة وتعزيز الصحة Sports and health promotion Wednesday 6th May 2015 Health and Quality of Life Prof.Ehab mohamed fawzy Elbedewy Ex Vice-Dean for Postgraduate Studies & Research Faculty of physical education Tanta University Egypt ehab_elbedewy82@yahoo.com 1

Health and Quality of Life You CAN’T change where you came from…….. But you CAN change where you are going……

تعزيز الصحة Health promotion تعريف "تعزيز الصحة":- «هي عملية تمكين الناس لزيادة قدرتهم على التحكم فى العوامل المؤدية الى تحسين صحتهم». (منظمة الصحة العالمية, 1984) Definition of Health Promotion “the process of enabling people to increase control over, and to improve, their health” (WHO-EURO, 1984)

Concepts of Physical Fitness 14e Health - state of being associated with freedom from disease and illness. The model of wellness is important for students to understand, as it sets the stage for the entire course (similar to Figure 2, pg. 4 in text). It illustrates the modern concept of health, and how wellness is the positive component as evidenced by a sense of well-being reflected in optimal functioning, health-related quality of life, meaningful work, and a contribution to society. It is multi-dimensional, which includes those listed on the next slide. They are all closely related to each other. Some examples are provided below: 1. Exercising with a friend: (physical and social) 2. Getting together with friends (social and emotional) 3. Going to church: (spiritual, intellectual, and emotional) Refer to Figure 2, pg. 4 in book. Physical Health/Wellness is the emphasis of this course (definitions below), although all dimensions will be discussed. In fact, you have a Wellness Activity project which requires performing an activity in each dimension and reflecting on each experience. Physical Health: Free from illnesses that affect the physiological systems of the body such as the heart and nervous system. A person with physical health possesses an adequate level of physical fitness and wellness. Physical Wellness: A person’s ability to function effectively in meeting the demands of the day’s work and to use free time effectively. It includes good physical fitness and the possession of useful motor skills. Wellness - the positive component of health; sense of well-being; a product; multidimensional 5 Concepts of Physical Fitness 14e

Dimensions of Wellness Emotional Environmental Intellectual Physical Spiritual Social 6 http://www.undstudenthealth.com/PDFs/recommendations.pdf

USA Health Risks: Obesity 58 million Americans are seriously overweight. 1 in 3 are obese (20% over healthy weight) ½ are overweight. Contributes to hypertension, stroke, heart disease, diabetes, etc.

Obesity Trends* Among U.S. Adults BRFSS, 1991 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% Behavioral Risk Factor Surveillance System

Obesity Trends* Among U.S. Adults BRFSS, 1993 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15 %–19 %

Obesity Trends* Among U.S. Adults BRFSS, 1994 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1995 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1996 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19%

Obesity Trends* Among U.S. Adults BRFSS, 1997 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20

Obesity Trends* Among U.S. Adults BRFSS, 1998 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20

Obesity Trends* Among U.S. Adults BRFSS, 1999 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% ≥20

Obesity Trends* Among U.S. Adults BRFSS, 2000 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19 ≥20

Obesity Trends* Among U.S. Adults BRFSS, 2001 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2002 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2003 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2004 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) We have never had an epidemic like this that we have been able to track so thoroughly and see. As I told you, this is conservative. About 60 million adults, or 30 percent of the adult population, are now obese, which represents a doubling of the rate since 1980. No Data <10% 10%–14% 15%–19% 20%–24% ≥25%

Obesity Trends* Among U.S. Adults BRFSS, 2005 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) We have never had an epidemic like this that we have been able to track so thoroughly and see. As I told you, this is conservative. About 60 million adults, or 30 percent of the adult population, are now obese, which represents a doubling of the rate since 1980. ONLY 3 STATES NOW HAVE < 10% RATES No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

USA Health Risks: Diabetes 6th leading cause of death; 15.7 million in US

USA Health Risks: Cancer: Breast; Prostate; Lung; Colon; etc. 2nd leading cause of death overall; 1 in 8 women will have breast cancer with 40,000 deaths per year; 57,000 deaths per year from colon cancer

USA Health Risks: Asthma/COPD Incidence increasing; 14 million in US; 11.3 million office visits yearly

USA Health Risks: Heart disease Hypertension Stroke Heart disease is leading cause of death in US; Stroke (related to hypertension) is 3rd leading cause of death

The Health Triangle physical, mental and social. There are 3 major areas of the health triangle: physical, mental and social.

Physical Health Physical health deals with the body’s ability to function. Physical health has many components including:

I do at least 60 minutes of moderate physical activity each day. Statement # 1 I do at least 60 minutes of moderate physical activity each day.

I get at least 8 hours of sleep each night. Statement # 2 I get at least 8 hours of sleep each night. 29 Concepts of Physical Fitness 14e

I eat a well balanced diet; trying to include all food groups. Statement # 3 I eat a well balanced diet; trying to include all food groups.

I keep my body, teeth, and hair clean. Statement # 4 I keep my body, teeth, and hair clean.

I avoid using alcohol, tobacco, and other drugs. Statement # 5 I avoid using alcohol, tobacco, and other drugs.

I see a doctor and dentist for regular check ups. Statement # 6 I see a doctor and dentist for regular check ups.

Lifestyle Physical Activity For health promotion: Expend about 150 calories—equivalent to 30 minutes of brisk walking—on most days For health promotion and weight management: Engage in 60 or more daily minutes of activity to prevent unhealthy weight gain Engage in 60-90 daily minutes of activity to sustain weight loss

Before You Start... Be informed If you are over 40 or have health problems (heart disease, high blood pressure, diabetes, obesity, muscle or joint problems) see a physician before beginning exercise Be informed Learn as much as you can about exercise by reading and talking to other people Learn safety precautions before you do any exercise

Fitness Equipment / Safety Buy Appropriate SHOES Wear Comfortable Clothing TOO HOT! TOO COLD! Run and Walk with a Friend More fun, safer, with a physical and mental support system Night Time: stay to the well lit areas Select activities that are fun ……….. To YOU!

Get Moving! Components of an exercise program Aerobic Activity Strength Training Flexibility Training WHO 2002 To improve physical fitness, the body must be challenged by loads greater than normal. For example, when muscles are stressed by a greater load than they are used to, they adapt and their function improves. This principle applies to aerobic activity, strength training, and flexibility

Aerobic Activity CDC physical activity report 1999 Definition Continuous movement that uses big muscle groups and is performed at an intensity that causes your heart, lungs, and vascular system to work harder than at rest Cardio respiratory Fitness is built through aerobic exercise Aerobic exercise conditions and strengthens our heart, respiratory system, muscles, and immune system CDC physical activity report 1999 the efficiency of our lungs, heart, and vessels in delivering oxygen to our body tissues Oxygen sustains us…. It is the fuel for metabolic reactions Efficient delivery of oxygen allows our muscles, brain, and other tissues to work their best; aerobic exercise promotes this!

Types of Aerobic Exercise Outdoor Activities Walking Jogging/running Bicycling Swimming Basketball Jumping Rope Indoor Activities Treadmill machine Stair climbing machine Stationary bike Rowing machine Aerobics,... Hiking/skiing is also included in Outdoor activities

Strength Training Muscles = 40% of our lean body mass Definition Muscle work against resistance that improves strength and endurance. Muscles = 40% of our lean body mass Use it or lose it: unused muscle disappears (atrophy) Exercise for life by Melissa www.som.tulane.edu/groups/bht/ Presentations/exercise.ppt Benefits of increased lean body mass (muscle) Greater ease in performing daily activities Reduce body fat: muscle burns more calories at rest than fat Prevent injuries Prevent and treat lower back pain

Types of Strength Training Free Weights use of dumbbells and/or bars with weights on the ends Your body, your weight The most convenient form of resistance exercise Pushups, pull-ups,. Lunges, squats…. Exercise for life by Melissa www.som.tulane.edu/groups/bht/ Presentations/exercise.ppt Safety Warm-up your muscles first Know proper use of machines, and use correct form Do not exercise alone when using weights (spotter) Don’t “over train”; know your limits, and increase intensity gradually Breathing Don’t hold your breath! Exhale with Exertion Perform shortening and lengthening phases of each exercise Balance your muscle use Strengthen opposing muscle groups Use both sides of your body for each exercise

Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Concepts of Fitness and Wellness 7e Choice of Equipment Weight Machines Free Weights There are a variety of different types of weight equipment and there are advantages and disadvantages of the different systems. Go over advantages and disadvantages of machines and free weights and have students discuss their preferences. Some advantages of machines are: easy, quick to use, safer, and variable resistance in which the resistance is varied throughout the range of motion to more closely accommodate natural strength curves (ex Nautilus). Some advantages of free weights are: balanced muscle development, more challenging and rewarding, more adaptable to natural body movements. Free weights require more time and are more dangerous than machine weights, therefore most beginners should opt for machines when beginning a program. There are advantages to both types of equipment. Concepts of Physical Fitness 14e 15 Concept 10

Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Concepts of Fitness and Wellness 7e Resistance Training F I T How often? What resistance? How many sets? Review the FIT formula Concepts of Physical Fitness 14e Concept 10 11

Health Benefits of Muscular Fitness McGraw Hill - www.mhhe.com Concepts of Fitness and Wellness 7e Health Benefits of Muscular Fitness Strength and muscular endurance promote muscular fitness and provide important health benefits Avoiding back problems Good posture Reducing risks of injury Reducing risks of osteoporosis This shows the position of muscular fitness within the physical activity pyramid. Concepts of Physical Fitness 14e Concept 10

Flexibility Training 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, tai chi Exercise for life by Melissa www.som.tulane.edu/groups/bht/ Presentations/exercise.ppt Stretching Regimen Warm-up Move into stretch gently, until you feel tension but NO PAIN Hold pose for 10-30 seconds and BREATHE Move out of stretch gently

Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Flexibility Activity Concepts of Fitness and Wellness 7e Flexibility is an important, but often neglected part of an exercise program. The importance of flexibility for health and well-being becomes more important with age. This shows the position of flexibility exercise within the physical activity pyramid. Concepts of Physical Fitness 14e Concept 9

Concepts of Fitness and Wellness 7e McGraw Hill - www.mhhe.com Concepts of Fitness and Wellness 7e 47 Concepts of Physical Fitness 14e Concept 9

CHOOSE YOUR WEAPON !!!!! and enjoy !!! 48

YOU DON’T HAVE TO EXERCISE ONLY ON THE DAYS YOU EAT…… EVERY DAY…….. ONLY ON THE DAYS YOU EAT…… 49

Questions ????? Questions & Answers 50