1. Regular Physical Activity
Module 8/ Chapter 8
Regular Physical Activity
and Exercise
"Start a physical activity program, and keep exercising consistently."

2. CHAPTER 8 OUTLINE Importance of Physical Activity and Exercise
Healthy Lifestyle
Types of Exercise
Aerobic exercise
Anaerobic exercise
Initiating and Sustaining a Regular Physical Activity or Exercise Program
Summary Points

3. Definitions
Physical Activity: Any bodily movement that is produced by contraction of skeletal muscles that increases energy expenditure
Occupational & Non-occupational (leisure, transportation etc.)
Exercise: Planned, structured repetitive body movement done to improve or maintain one or more components of physical fitness
Physical Fitness Components:
Cardio-respiratory: sub-maximal exercise capacity, maximal aerobic power, heart and lung functions, blood pressure
Muscular: Power, strength, endurance
Metabolic: Glucose tolerance, insulin sensitivity, lipid and lipoprotein metabolism, substrate oxidation characteristics
Morphological: BMI, body composition, subcutaneous fat, abdominal visceral fat, bone density, flexibility
Motor: Agility, balance, coordination, speed of movement, reaction time

4. Definitions (Cont’d) Frequency Duration Intensity
Times an activity is performed in a selected period (e.g. one week)
Duration
Minutes or hours one engages in physical activity
Intensity
Energy cost of performing an activity
METs: The activity metabolic cost divided by the resting metabolic rate
MET minutes: The activity MET level + minutes of participation
Kilocalories: MET minutes + (body weight in kg/ 60kg) [Daily expenditure of 150 KCal considered beneficial for health]
Light intensity: Physical activity < 3 METs
Moderate intensity: Physical activities from 3-6 METs
Vigorous Intensity: Physical Activities > 6 METs

5. Benefits of Regular Physical Activity & Exercise…1
Prevention and control of coronary heart disease (CHD), stroke, non-insulin dependent diabetes mellitus, hypertension (high blood pressure), osteoporosis, colon cancer, depression, anxiety, and obesity.
Improved heart, lung, and circulatory system functioning.
Better balance of blood lipids by increasing “good cholesterol” or high density lipoproteins (HDL) and lowering “bad cholesterol” or low density lipoproteins.
Improved quality of life.

6. Benefits of Regular Physical Activity & Exercise … 2
Enhanced functional independence.
Mental well-being.
Counterbalancing of adverse effects due to stress.
Improved self-esteem.
Maintenance of appropriate body weight.
Slowing down the adverse effects of aging such as memory loss.
Overall improved life expectancy

7. Public Health Significance
Physical inactivity and coronary heart disease have a relative risk of 1.9
In 1990, 300,000 deaths were attributed to physical inactivity and poor nutrition
35% of coronary heart disease is due to physical inactivity
Cost to the nation: $ 5.7 billion
If 40% of the sedentary population could start walking $4.3 billion per year could be saved

8. Descriptive Epidemiology
3 Major population based surveys:
National Health Interview Survey (NHIS) -- Type, frequency, intensity, and duration of activity over past 2 weeks
Behavioral Risk factor Survey (BRFSS) -- Type intensity, frequency and duration of leisure time physical activity during the past month
National Health and Nutrition Examination Survey (NHANES III) -- Type and frequency of physically active hobbies, sports, and exercises during the past month
25% No activity; 60% Less than 150 Kcal
High risk groups:
Women
Minorities
Elderly
Adolescents

9. Biological Classification of Exercise
Aerobic Exercise: Does not require greater oxygen than can be taken in by the body. E.g., running, brisk walking, jogging, cycling
Anaerobic exercise: Exercise in which the body goes all out and the muscles rely heavily on producing energy without adequate oxygen. E.g., sprinting a 100 m dash

10. Functional Classification of Exercise
Exercise for circulatory and respiratory fitness, e.g., jogging
Exercise for enhancing muscular strength and endurance, e.g., weight training
Exercise for improving body flexibility, e.g., yogic stretching
Exercise for reducing body fat, e.g., jogging for an extended period of time

11. Operational Classification of Exercise
Interval training which includes exercising in bouts of hard activities followed by light activities
Continuous training that includes exercising at a constant, rhythmic level for long and uninterrupted period
Circuit Training that includes completing a round of exercise known as circuit

12. Practical Classification of Exercise
Competitive – Exercise done for winning an event
Semi-competitive -- Exercise that starts as non-competitive but the person gets into the mood and starts competing with others
Non-competitive – Exercise done for fun

13. Thoughts for Reflection
Read and reflect with a partner:
8.1 Principles of conditioning for physical activity and exercise
8.2Cautions with physical activity

14. Skill Building Activities
Complete Worksheet 8.1:
Enhancing Self-Awareness About Physical
Activity and Exercise Levels
Complete Worksheet 8.2:
Calculating appropriate target heart range
Complete Worksheet 8.3:
Five Steps Toward Initiation and Sustenance of a
Physical Activity or Exercise Program
Complete Worksheet 8.4:
Changing physical activity behavior