1. 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

2. 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 1

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

4. 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)

5. 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

6. Dimensions of Wellness
Emotional
Environmental
Intellectual
Physical
Spiritual
Social 6

7. 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.

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

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

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

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

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

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

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

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

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

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

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

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

20. 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% %–14% %–19% %–24% ≥25%

21. 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% %–14% %–19% %–24% %–29% ≥30%

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

23. 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

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

25. 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

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

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

28. 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.

29. 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

30. 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.

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

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

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

34. 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 daily minutes of activity to sustain weight loss

35. 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

36. 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!

37. 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

38. 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!

39. 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

40. 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
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

41. 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
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

42. Concepts of Fitness and Wellness 7e
McGraw Hill -
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

43. Concepts of Fitness and Wellness 7e
McGraw Hill -
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

44. Health Benefits of Muscular Fitness
McGraw Hill -
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

45. 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
Presentations/exercise.ppt
Stretching Regimen
Warm-up
Move into stretch gently, until you feel tension but NO PAIN
Hold pose for seconds and BREATHE
Move out of stretch gently

46. Concepts of Fitness and Wellness 7e
McGraw Hill -
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

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

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

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

50. Questions
?????
Questions
&
Answers 50