physical fitness, exercise and hypokinetic diseases
TRANSCRIPT
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Physical Fitness, ExerciseAnd
Hypokinetic Diseases
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first report on physical activity & healthSurgeon General
1996
Americans can substantially improve their healthand quality of life by including moderate amountsof physical activity in their daily lives
Minimize sicknessAvoid premature death
HEALTH PROMOTION
Focus of public health
What is the role of physical activity in health promotion ?
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Physical Activity, Health, & Hypokinetic Diseases
Modern tech Physical inactivity Hypokinetic diseases
coronary heart diseasehypertensionhyperlipidemiaobesitymusculoskeletal disorder
Best Way to AgainstRegular ExerciseSystemic Exercise
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all age, males & females
Benefits, moderate amount30 min walking briskly15 min running
Additional benefitsgreater amount
Reduce risk premature mortalitycoronary heart diseasehypertensioncolon cancerdiabetes
Improve mental healthhealthy of muscle, bone & joints
<60% adultsnot regular PA25% adults not at all
Most popular leisure PAwalkinggardeningyard work
Daily attendance of PE42%, 1991 to 25%, 1995
RegularPhysical Activity
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Consistent influenceson physical activity patterns among adults and youths
Confidence in abilityto engage in regular
physical activity
Enjoyment ofphysical activity
Supportfrom others
Positive beliefsconcerning benefitsof physical activity
Lack of perceived barriers to being physically active
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Harvard University Alumni16,939 subjects, 25 years physical activity habits vs. mortality rates
0
20
40
60
80
100
more activeless active
More active : walk > 9 miles / weekLess active : walk < 3 miles / week
Greater activity Better fitness ?
Better fitnessBetter health ?
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A research on the relationship betweencardiorespiratory fitness and mortality rates
Institute For Aerobic Research in Dallas8-year study13,344 subjectsTreadmill test for evaluating cardiovascular fitness
5 groups: Highest mortality / Least-fit group Lowest mortality / Second most-fit group (walk briskly 30-60 minutes/day)
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Fitness levelhighest
1
2
3
4
5lowest
The longest life
Over trainingis not good
Not enough training
Institute of aerobic Research In Dallas13,344 subjects, 8 yearscardiovascular fitness level vs mortality rates
Work load
Too much
threshold
The highest fitness group did not result inthe lowest mortality which indicates thatover-exercising may be counterproductive
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Regular physical activity is an important part of a healthy life-style
A rediscovered idea
Civil War - WWI - Dr. Dudley Sargent, 1879, Harvard Universityphysical training program with individual exercise prescription toimprove a person’s structure and function to achieve“that prime physical condition called fitness - fitness for work,fitness for play, fitness for anything a man may be called upon to do’
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2 major findings in the early 1950s
Autopsies, young soldiers. Korean Warsignificant coronary artery disease had already developed
American children performed poorly on a minimal muscular fitness test compared to European children
1955, President Eisenhower, formation of the President’sCouncil on Youth Fitness.President Kennedy, the President’s Council on Physical Fitness highlight the concern for fitnessPresident Nixon, the President’s Council on Physical Fitness andSports supports fitness not only in schools but in business and industry
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Physical activity
skeletal muscles contract bodily movement energy expenditure
Life
Amount variesbased on life-style
plannedstructuredrepetitivepurposive
EXERCISE Improve & Maintain
PHYSICAL FITNESS
Conditioningmany sports activities Household and occupational tasks
?
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Benefits of ExerciseImproves cardiovascular functioningImproves flexibilityMaintains better muscle tone, muscular strength & enduranceImproves posture & physical appearanceMore efficient metabolismHelps maintain recommended body compositionDisease prevention & managementImproves psychological & emotional wellnessImproves immune functionPrevention of injuries & low-back painIncreases longevity & slows down the aging processMotivates toward positive lifestyle changesImproves wellness over the life span
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More efficient metabolism
Physical fit personis better able to
generate energy
use fat for energy
Regulate hormones
Activate antioxidant enyzmesProtect from damagefrom free radicals
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Helps maintain recommended body composition
Physical activity
Daily calorie expenditure
Metabolic rate for several hours afterexercise
Muscle massimproves body composition
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Disease Prevention & ManagementCardiovascular diseaseCancer
Strong evidence - exercise reduces the risk of colon cancerSome research - reduces breast cancer
OsteoporosisWeight-bearing ex. helps to build boneduring teens and twentiesPeople has denser bones can endure bone lossoccurs with agingStrength training increases bone density
DiabetesPrevents type 2 diabetesExercise burns more sugarExercise makes cells more sensitive to insulin
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Physical Fitness
American College of Sports Medicine
ability to perform moderate to vigorous levels of physical activitywithout undue fatigue and the capability of maintaining suchability throughout life.
President’s Council on Physical Fitness & Sports
ability to carry out daily tasks with vigor and alertness, withoutundue fatigue and with ample energy to enjoy leisure-timepursuits and to meet unforeseen emergencies
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Physical Fitness
Daily tasks Leisure lifeactivities
Emergencies
Health-related Fitnessa state characterized by an ability to perform daily activities with vigor and a demonstration of traits and capacities that are associated with low risk of premature development of the hypokinetic diseases
Skill-related Fitness
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BODY COMPOSITION
The relative percentage of muscle, fat, bone, and other tissues of which the body is composed. A fit person has a relatively low, but not too low, percentage of body fat .
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CARDIOVASCULAR FITNESS
The ability of the heart, blood vessels, blood, and respiratory system to supply fuel, especially oxygen, to the muscles and ability of the muscle to utilize fuel to allow sustained exercise. A fit person can persist in physical activity for relatively long period without under stress.
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FLEXIBILITY
The range of motion available in a joint. It is affected by muscle length, joint structure, and other factors. A fit person can move the body joints through a full range of motion in work and in play.
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MUSCULAR ENDURANCE
The ability of the muscles to repeatedly exert themselves. A fit person can repeat movements for a long period without under fatigue.
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MUSCULAR STRENGTH
The ability to exert an external force to lift a heavy weight. A fit person can do work or play that involves exerting force, such as lifting or controlling one’s own body weight.
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Skill-related FitnessAGILITY – Ability to rapidly and accurately change the direction of the entire body in space (skiing, wrestling)
BALANCE – Maintenance or equilibrium while stationary or while moving(water skiing, balance beam)
Coordination – Ability to use the sense with the body parts to perform motor tasks smoothly and accurately (batting a baseball)
Power – Ability to transfer energy into force at a fast rate (throwing a ball)
Reaction time – Time elapsed between stimulation and the beginning of reactionto that stimulation (starting a sprint race)
Speed – Ability to perform a movement in a short period of time (running on a track)
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Fitness & Aging
Our body changes as we age:Aerobic power declines after age 30Skeletal & heart muscle strength slowly declineFat% increase
Statement:Age-associated declines can be explained in terms of life-style, habits, diet,And other factors, not directly part to the aging process.
What is your opinion?
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