1. Chapter #3: Benefits of Physical Activity

2. Hypokinetic Diseases and Conditions  Hypokinetic Disease: disease associated with, or caused by a lack of physical activity or regular exercise  Many health problems are classified as hypokinetic diseases (the following slides list them)  Sedentary living is a primary risk factor for many hypokinetic conditions  Physical activity is important to good health and in the prevention of hypokinetic conditions  Cardiovascular Disease: Since the 1920s, cardiovascular disease has been the leading cause of death in the United States Approximately 60% of all deaths have been related to cardiovascular disease

3. Hypokinetic Diseases and Conditions  Atherosclerosis: disease in which certain substances including fats build up on the inside walls of arteries (begins early in life) Arteries: the “pipelines” that carry blood from the heart to all parts of your body  Heart Attack: occurs when blood supply into or within the heart is severely reduced or cut off Caused by: atherosclerosis, blood clot, a spasm in the muscle of the artery, or a combination of these During a heart attack, the heart may beat abnormally or even stop beating completely …what would you do to someone who is unconscious and has suffered a heart attack?...

4. Hypokinetic Diseases and Conditions  Stroke: occurs when oxygen in the blood supply to the brain is severely reduced or cut off Can be caused by an atherosclerosis, blood clot, or burst artery…causes damage to the brain and can affect a person’s ability to move, think, and speak…can cause death  Colon Cancer and Breast Cancer: all cancers are caused by the uncontrollable growth of abnormal cells Unclear why, but physical activity helps reduce the risk of these cancers, b/c people who are physically active are less likely to get those types of cancers

5. Hypokinetic Diseases and Conditions  Hypertension: consistent high blood pressure Primary risk factor b/c it is a major contributor to stroke, heart attack, and kidney damage Can be lowered by physical activity Systolic: highest blood pressure Diastolic: lowest blood pressure  Diabetes: when a person cannot regulate the sugar level in the body Type I: not hypokinetic, it is hereditary (about 10% of all cases)…person must take insulin to help control sugar levels Type II: is hypokinetic, people who are physically active are less likely to have the condition by controlling body fatness

6. Hypokinetic Diseases and Conditions  Obesity: a condition in which a person has a high percentage of body fat, often the result of inactivity, although many other factors may contribute as well  Osteoporosis: when the structure of the bones deteriorates and the bones become weak Common in older people, but has beginnings in young people Peak Bone Mass: greatest bone mass, developed when you are younger…those that exercise develop stronger bones than those who are sedentary Lack of Calcium: (found in dairy products) is also a large contributor to osteoporosis

7. Physical Activity and Wellness  Physical activity plays a large role in the prevention of hypokinetic diseases, but mostly contributes to a sense of well-being and a high quality of life; Improved appearance Greater capacity to enjoy leisure Improved sense of emotional well-being Increased opportunity for successful experiences and social interactions Increased opportunity for fun Added functional years Increased ability to meet emergencies

8. Hyperkinetic Conditions  Hyperkinetic Conditions: health problems caused by doing too much physical activity Overuse Injuries: stress fractures, shin splints, blisters, etc. Activity Neurosis: when someone becomes overly concerned about getting enough exercise and upset if they miss a regular workout Eating Disorders: when someone does not consume enough calories and often resort to excessive exercise to expend calories

9. Back Problems!  Back problems are considered a hypokinetic condition b/c weak and short muscles are linked to some type of back problems  Biomechanical principles: if your muscles on one side of your body are weak and long, while the other side of your body has muscles that are short and strong, your body parts are pulled off balance  Lordosis: (swayback) too much arch in the lower back…results when the abs are weak and the iliopsoas muscles are too strong and too short

10. Posture Problems  Muscles that are not strong or long enough can cause back problems and poor posture  You can correct poor posture and lower the risk of back pain by building fit muscles through physical activity

11. Back, Posture Improvement, and Maintenance Tips 1. Use the large muscles of the body when lifting ex: leg muscles when lifting from the ground 2. When lifting, keep your weight (hips) low squatting with your back straight 3. Divide a load to make it easier to carry 2 small suitcases, one in each hand, instead of 1 large 4. Avoid twisting when lifting Move your feet instead of twisting your spine 5. Push or pull heavy objects rather than lift them More efficient to push or pull an object 6. Avoid a bent over position when sitting, standing, or lifting