Professional Documents
Culture Documents
Learning Objectives
To encourage students to be physically active To illustrate Exercise and its effect on disease prevention To provide examples of simple, moderate intensity physical activity To encourage regular physical activity in developing countries with focus on women To encourage physical fitness in people with disabilities To build an Olympic Physical activity and health supercourse
Physical activity Bodily movement produced by skeletal muscles that results in an expenditure of energy
A measure of a person's ability to perform physical activities that require endurance, strength, or flexibility.
Physical fitness
CDC,1997
Physical activity is something you do. Physical fitness is something you acquire, a characteristic or an attribute one can achieve by being physically active. And exercise is structured and
tends to have fitness as its goal"
Anonymous
Physically disabled
Physically Active
Do you know?
13.5 million people have coronary heart disease. 1.5 million people suffer from a heart attack in a given year. 250,000 people suffer from hip fractures each year. Over 60 million people (a third of the population) are overweight. 50 million people have high blood pressure.
(WHO, 2003)
Fit Unfit
lean <16%
Normal 16-24%
Obese >24%
Reduce the risk of the three leading causes of death: Heart Disease, stroke, and cancer
FACT Sedentary lifestyle is a risk factor for CVD, according to the American Heart Association
blood pressure (above 140/90) is the main cause of Heart Attack and Stroke
reduces cholesterol plaques that clog arteries and can lead to stroke and heart attack WHO 2002
reduces health problems , making you feel better Exercise helps you sleep better Exercise controls weight, enhancing selfesteem
WHO 2002
The majority of people do very little or no physical activity in any of these domains
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
Get Moving!
Components of an exercise program Aerobic Activity Strength Training Flexibility Training Use an exercise log to help you plan and keep track of your exercise program
WHO 2002
Aerobic Activity
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
Indoor Activities
Treadmill
Swimming
Basketball Soccer Jumping
Rope
machine Stair climbing machine Stationary bike Elliptical trainer Rowing machine Aerobics, boxing...
Strength Training
Definition
Muscle work against resistance that improves strength and endurance Strength allows us to move, and endurance allows us to perform work over time
of dumbbells and/or bars with weights on the ends involves balance and coordination; useful for enhancing function in daily activities and recreational sports Bonuses: convenient, cheap, and provides a wide variety of exercises that work several muscle groups together
Flexibility Training
Flexibility = The ability to move a joint through its range of motion
We
Benefits
Decreased
chance of muscular injury, soreness, and pain Helps prevent and reduce lower back pain Improves joint health (tight muscles stress our joints)
exercise: a minimum if 3 days a week are necessary to reach most exercise goals and minimize health benefits Strength training: a minimum of 2 days per week Flexibility training: a minimum of 3-5 days per week Duration Aerobic: 20-60 minutes of continuous aerobic activity Strength: 1-3 sets of 8-12 repetitions Stretching: Stretch all muscle groups and hold positions for 10-30 seconds
Timing Questions
the most convenient time for your schedule Choose a regular time--the same time every day Timing may depend on the activity you choose
is best not to eat a meal for 2 hours beforehand Be sure to drink plenty of water before and during exercise
People with disabilities are less likely to engage in regular moderate physical activity than people without disabilities, yet they have similar needs to promote their health and prevent unnecessary disease Exercise is for everyone!!!!!!! Individuals who have physical disabilities or chronic, disabling conditions such as arthritis can improve muscle stamina and strength with regular physical activity
People with disabilities should first consult a physician before beginning a program of physical activity to which they are unaccustomed Provide community-based programs to meet the needs of persons with disabilities. Ensure that environments and facilities conducive to being physically active are available and accessible to people with disabilities, such as offering safe, accessible, and attractive trails for bicycling, walking, and wheelchair activities.
has been several studies which have shown that less emphasis is given to exercise especially in women The reasons are several and most important one is awareness. Women sports are not encouraged in most of developing countries There is stigma that women should not be involved in outdoor sports
CDC 1997
Most musculo-skeletal injuries sustained during physical activity are likely to be preventable Injuries sustained during competitive sports have been shown to increase the risk of developing osteoarthritis Serious cardiac events can occur with physical exertion. The overall benefit of regular physical activity is lower all-cause mortality
Injury
Prevention
exercise regularly gradually increase intensity rest between sessions warm-up and cool down stay flexible dont exercise when sick dont exercise when muscles are fatigued and straining know proper form for any activity you do
Rest: stop immediately Ice: apply immediately and repeat every few hours for 15-20 minutes Compress: wrap injured area with elastic bandage Elevation: raise injured area above heart After 2 days, apply heat if there is no swelling Gradually ease back into activity when pain is gone
Summary
Physical inactivity is one of the top 10 leading causes of death and disability in the developed world Exercise improves our body and minds Even moderate exercise has many health benefits It is important to set fitness goals that are realistic and meaningful for you It takes time to make fitness part of a lifestyle, and we will all have ups and downs in following our exercise programs Exercise feels good!