Physical Fitness, Exercise And Hypokinetic Diseases

first report on physical activity & health Focus of public health Minimize sickness Avoid premature death HEALTH PROMOTION What is the role of physical activity in health promotion ? first report on physical activity & health Surgeon General 1996 Americans can substantially improve their health and quality of life by including moderate amounts of physical activity in their daily lives

Physical Activity, Health, & Hypokinetic Diseases Modern tech Physical inactivity Hypokinetic diseases coronary heart disease hypertension hyperlipidemia obesity musculoskeletal disorder Best Way to Against Regular Exercise Systemic Exercise

Regular Physical Activity all age, males & females <60% adults not regular PA 25% adults not at all Benefits, moderate amount 30 min walking briskly 15 min running Reduce risk premature mortality coronary heart disease hypertension colon cancer diabetes Most popular leisure PA walking gardening yard work Regular Physical Activity Additional benefits greater amount Daily attendance of PE 42%, 1991 to 25%, 1995 Improve mental health healthy of muscle, bone & joints

Consistent influences on physical activity patterns among adults and youths Enjoyment of physical activity Support from others Confidence in ability to engage in regular physical activity Positive beliefs concerning benefits of physical activity Lack of perceived barriers to being physically active

? ? Harvard University Alumni 16,939 subjects, 25 years physical activity habits vs. mortality rates Greater activity Better fitness ? Better fitness Better health ? More active : walk > 9 miles / week Less active : walk < 3 miles / week

A research on the relationship between cardiorespiratory fitness and mortality rates Institute For Aerobic Research in Dallas 8-year study 13,344 subjects Treadmill test for evaluating cardiovascular fitness 5 groups: Highest mortality / Least-fit group Lowest mortality / Second most-fit group (walk briskly 30-60 minutes/day)

The longest life Institute of aerobic Research In Dallas 13,344 subjects, 8 years cardiovascular fitness level vs mortality rates Fitness level highest Over training is not good Too much 1 2 3 4 5 The longest life Work load threshold Not enough training The highest fitness group did not result in the lowest mortality which indicates that over-exercising may be counterproductive lowest

Regular physical activity is an important part of a healthy life-style A rediscovered idea Civil War - WWI - Dr. Dudley Sargent, 1879, Harvard University physical training program with individual exercise prescription to improve a person’s structure and function to achieve “that prime physical condition called fitness - fitness for work, fitness for play, fitness for anything a man may be called upon to do’

2 major findings in the early 1950s Autopsies, young soldiers. Korean War significant coronary artery disease had already developed American children performed poorly on a minimal muscular fitness test compared to European children 1955, President Eisenhower, formation of the President’s Council on Youth Fitness. President Kennedy, the President’s Council on Physical Fitness highlight the concern for fitness President Nixon, the President’s Council on Physical Fitness and Sports supports fitness not only in schools but in business and industry

EXERCISE PHYSICAL FITNESS ? skeletal muscles contract bodily movement energy expenditure Physical activity Life planned structured repetitive purposive Amount varies based on life-style Improve & Maintain PHYSICAL FITNESS EXERCISE ? Conditioning many sports activities Household and occupational tasks

Benefits of Exercise Improves cardiovascular functioning Improves flexibility Maintains better muscle tone, muscular strength & endurance Improves posture & physical appearance More efficient metabolism Helps maintain recommended body composition Disease prevention & management Improves psychological & emotional wellness Improves immune function Prevention of injuries & low-back pain Increases longevity & slows down the aging process Motivates toward positive lifestyle changes Improves wellness over the life span

More efficient metabolism Physical fit person is better able to generate energy Activate antioxidant enyzmes Protect from damage from free radicals use fat for energy Regulate hormones More efficient metabolism

Helps maintain recommended body composition Physical activity Daily calorie expenditure Metabolic rate for several hours after exercise Muscle mass improves body composition Helps maintain recommended body composition

Disease Prevention & Management Cardiovascular disease Cancer Strong evidence - exercise reduces the risk of colon cancer Some research - reduces breast cancer Osteoporosis Weight-bearing ex. helps to build bone during teens and twenties People has denser bones can endure bone loss occurs with aging Strength training increases bone density Diabetes Prevents type 2 diabetes Exercise burns more sugar Exercise makes cells more sensitive to insulin

American College of Sports Medicine Physical Fitness American College of Sports Medicine ability to perform moderate to vigorous levels of physical activity without undue fatigue and the capability of maintaining such ability throughout life. President’s Council on Physical Fitness & Sports ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies

Health-related Fitness Leisure life activities Daily tasks Emergencies Physical Fitness Health-related Fitness a state characterized by an ability to perform daily activities with vigor and a demonstration of traits and capacities that are associated with low risk of premature development of the hypokinetic diseases Skill-related Fitness

BODY COMPOSITION The relative percentage of muscle, fat, bone, and other tissues of which the body is composed. A fit person has a relatively low, but not too low, percentage of body fat .

CARDIOVASCULAR FITNESS The ability of the heart, blood vessels, blood, and respiratory system to supply fuel, especially oxygen, to the muscles and ability of the muscle to utilize fuel to allow sustained exercise. A fit person can persist in physical activity for relatively long period without under stress.

FLEXIBILITY The range of motion available in a joint. It is affected by muscle length, joint structure, and other factors. A fit person can move the body joints through a full range of motion in work and in play.

MUSCULAR ENDURANCE The ability of the muscles to repeatedly exert themselves. A fit person can repeat movements for a long period without under fatigue.

MUSCULAR STRENGTH The ability to exert an external force to lift a heavy weight. A fit person can do work or play that involves exerting force, such as lifting or controlling one’s own body weight.

Skill-related Fitness AGILITY – Ability to rapidly and accurately change the direction of the entire body in space (skiing, wrestling) BALANCE – Maintenance or equilibrium while stationary or while moving (water skiing, balance beam) Coordination – Ability to use the sense with the body parts to perform motor tasks smoothly and accurately (batting a baseball) Power – Ability to transfer energy into force at a fast rate (throwing a ball) Reaction time – Time elapsed between stimulation and the beginning of reaction to that stimulation (starting a sprint race) Speed – Ability to perform a movement in a short period of time (running on a track)

Fitness & Aging Our body changes as we age: Aerobic power declines after age 30 Skeletal & heart muscle strength slowly decline Fat% increase Statement: Age-associated declines can be explained in terms of life-style, habits, diet, And other factors, not directly part to the aging process. What is your opinion?