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Daven Tezeno P.

4/30/2007 2:00-3:00p.m

The Benefits of Exercise
Here's a list of long- and short-term benefits from exercising and participating in physical activity,
along with an explanation describing the difference between the two.
The Difference between PhysicaI Activity and Exercise
Both regular exercise and increased physical activity add years to your life and life to your years.
Health benefits are obtained from increasing the amount of any physical activity you do. The
more you do, the greater the benefits. Physical activity is any movement that uses energy.
Exercise is physical activity that is structured and is done at a certain intensity for a certain length
of time. We engage in physical activity for health benefits if we wish to avoid disease and delay
death. We engage in physical activity for fitness benefits in order to improve some components of
physical fitness (cardiorespiratory endurance, muscle strength, muscle endurance, flexibility, and
body composition).
Long-Term Benefits
Decreases Risk of Heart Disease
nactive people are 2x more likely to develop coronary artery disease (CAD) then active people.
Decreases BIood Pressure
High blood pressure increases the risk of heart disease, stroke and kidney disease. nactive
people are 2x more likely to develop high blood pressure then active people.
Decreases Body Fat
Regular physical activity helps maintain optimal body weight and composition. High blood
pressure increases the risk of heart disease, stroke and kidney disease.
Decreases ChoIesteroI LeveI
A high blood cholesterol level increases the risk of heart disease. Regular exercise raises the
level of "good" cholesterol and lowers the level of the "bad" cholesterol.
Decreases Risk of Diabetes
Physical activity lowers the risk of type 2 diabetes and increases glucose uptake for those who
already have diabetes. Fit women have diabetes 66% less often than unfit women.
Decreases Risk of Cancer
Physical activity lowers the risk of colon and breast cancer.
Decreases Risk of Osteoporosis
Regular exercise delays bone loss and promotes bone formation.
Decreases Arthritis Symptoms
Regular exercise helps keep joints flexible and helps build muscle to support the joint.
Decreases Number of Sick Days
Exercisers feel sick almost 30% less often than non-exercisers.
Decreases Chance of Premature Death
Fit people live longer than unfit people.
Daven Tezeno P.E
4/30/2007 2:00-3:00p.m
Short-Term Benefits
ReIaxes and RevitaIizes
Physical activity reduces mental and muscular tension, and at the same time, increases
concentration and energy level.
A Break From DaiIy Routine and Worries
Physical activity is like a mini-vacationyou're allowed to have fun.
HeIps You FeeI Good About YourseIf
Physical activity increases your self-esteem and self-confidence.

Benefits of Weight Training Effects of Strength and Flexibility Training
on Golf Performance.
A study performed at the South Shore YMCA evaluated the effect of an 8-week strength and
flexibility-training program on physical fitness and golf performance in adults.
The Program:
Twenty-two golfers were involved in the study: 17 people went through the program and 5 were
control subjects. Nobody played golf during the 8-week period. To assess golf performance,
everyone was tested for club head speed before and after the conditioning program. Other
assessment included body composition, muscle strength, and joint flexibility.
The 17 participants performed 15 standard strength exercises and 6 basic stretches three times a
week. One set of 8-12 reps of each of the strength-training exercises was performed. t took
about 30 minutes to complete the strength training and 10 minutes for the stretching.
The golfers who trained improved in all of their fitness measurements:
56% improvement in muscle strength
24% increase in hip and shoulder flexibility
4.1-lb. increase in lean weight
3.0-lb. decrease in fat weight
5% increase in clubhead speed
These golfers confirmed the improvement in their driving power during the following season with
consistently longer drives. The group of 5 control subjects who were tested but did not participate
in the program recorded the same mean club head speed before and after the 8-week program
Discussion: (quote from Wayne Wescott)
"The major outcome of this project was that a basic program of strength and flexibility exercises
not only did not adversely affect the golfers' performance but also improved their body
composition, muscle strength, joint flexibility, and club head speed. These results stand in sharp
contrast to the golfers' earlier concerns that strength training might reduce their flexibility and
hinder their driving ability.
Daven Tezeno P.E
4/30/2007 2:00-3:00p.m
Furthermore, all participants reported that they felt comfortable with the strengthening and
stretching exercises and were pleased with their improvements in fitness and club head speed.
Most of them continued their exercise program after the project ended, and all completed the golf
season without injury.
n summary, the golfers enhanced both their physical fitness and their driving performance by
participating in a basic program of strength and flexibility exercises. t would appear that golf and
strength training are compatible, and that the time spent in muscular conditioning is a productive
investment for golfers who want to look better, feel better, and function better, both on and off the
golf course."