Physical activity and health

WHO (world health organization) “health is a state of complete physical, mental, and social well being and not merely the absence of infirmity” A physically active lifestyle is essential for optimal health

Physical Activity “any bodily movement produced by contraction of skeletal muscle that substantially increases energy expenditure” Physical fitness can be divided into two main components: health related fitness or skill related fitness

Health related fitness Cardiovascular Muscle strength Muscle endurance Flexibility Body composition

Skill related fitness Agility Balance Coordination Speed Power Reaction time

Hypo kinetic disease A disease associated with sedentary or inactive lifestyle. (examples: cardiovascular disease (cvd), some cancers, obesity, type 2 diabetes, osteoporosis, mental illness) Link between high levels of physical activity and lower risks of heart disease.

Changes in society/culture Fewer occupations involve physical activity. –Give examples as that resulted beginning with the industrial revolution and continuing to today with technology

Unfortunately, health is affected by a variety of factors beyond exercise including, and not all are controllable. Ex: genetic predisposition, diet, smoking, alcohol, environment, social factors The method that WHO uses to determine the prevalence of a disease/or risk factor. Divide the total number of people with the disease by the total number of people in the sample population. (this is known as epidemiology – the study of disease occurrence, transmission, and control.

MET Measuring of physical activiy Metabolic Equivalent of Task (the measure of energy expenditure of a physical activity) 1 MET represents the Oxygen consumption/energy expenditure at rest. (this is 3.5 milliliters of Oxygen per kilogram of body mass per minute)

A MET unit can be used to describe the intensity of exercise by expressing oxygen consumption/energy expenditure during exercise. Moderate intensity exercises are those that require 3 – 6 METs. Vigorous activity is anything requiring more than 6 METs.

Cardiovascular Disease Any disorder involving the heart and blood vessels. Risk Factors: Modifiable: any factors that can be influenced by lifestyle –Smoking, BP, cholesterol, obesity, diabetes, physical inactivity Non Modifiable: age, sex, ethnicity, family history

BMI Body Mass Index –Measurement of body fat, calculated by dividing weight in kilograms by height in meters squared. BMI > 25 indicates person is overweight BMI > 30 indicates obesity what can be a problem with this test?

Diabetes Disease characterized by elevated blood glucose. Type I – do not produce insulin, caused by autoimmune destruction of beta cell sin pancreas Type II – insensitive to insulin, body not responsive to production of insulin. Significance of exercise – it enhances insulin sensitivy and glucose tolerance.

Bone Health Remember bone is dynamic tissue – with high levels of metabolic activity. Structure and density of the bone (BMD – bone mineral density) BMD increases during growth, reaches a peak between yrs old. Begins to decrease gradually from that point on.

Significance of bone health Osteoporosis Weight bearing physical activity is essential for bone health. Factors that influence likelyhood of osteoporosis: –Peak of bone mass before decline –Rate of bone loss during aging Exercise influences both of these

Psychological well being Exercise releases serotonin that causes us to feel good –Lower levels of depression in people that exercise regularly –Increases core body temp – decrease weight –Increase blood flow (to all part including brain) –Increase endorphins –Increase noradrenalin in body –Enhance body image

If exercise has so many benefits why is it so hard to stick to? What makes a routine? –Doing something for 40 days Suggestions for commitment to exercise 1.Environmental approach = contract at gym 2.Reinforcement approach = rewards 3.Goal setting approach = target to reach 4.Social support = family or friend

Barriers to exercise Physical – perceptions Emotional – embarrassment Motivation – lack of energy, enjoyment Time – perceived lack of time Availability – perceived lack of equipment