Physical Activity, Fitness, & Health

SPS 311 Physical Conditioning

Introduction to the Active Life

Healthy Habits
Regular physical activity Adequate sleep A good breakfast Regular meals Weight control Self-discipline from smoking & drugs Moderate use of (or self-discipline from) alcohol (applied for non-muslim)

Introduction to the Active Life

Physical Activity
As many as 250,000 lives are lost annually because of the sedentary lifestyle Lack of physical activity is now considered as important a risk factor for Heart disease high blood cholesterol, high blood pressure, and Cigarette smoking Inactivity contributes to a substantial numbers of deaths from heart disease (34%)

Introduction to the Active Life

Healthy Food Choices

Poor food choices contribute directly to:

Overweight Obesity Heart disease Diabetes Cancer Indirectly to other problem such as depression

Poor diet, coupled with lack of exercise, causes at least 300,000 deaths a year, mostly from heart disease, & contributes to an increased risk of diabetes, cancer, & other ills.

Introduction to the Active Life

Weight control

Dieting for weight loss is the most unsuccessful health intervention in all of medicine Worse yet, many weight-loss programs contribute to obesity The active life, combined with healthy food choices, & behavior therapy if necessary, is the answer to lifelong weight control Activity maintains or builds the lean tissue (muscle) that has the capability to burn calories Diet, by itself, leads to the loss of muscle & a reduction in daily caloric expenditure, resulting in an increased storage of fat

Introduction to the Active Life

Stress management
Stress is our emotional to events in life Stress has been linked to heart disease, cancer, ulcers, & other ills Regular moderate activity is the ideal way to cope with stress because it is effective, long lasting, & much less expensive than drugs.

Introduction to the Active Life

Other Healthy Behaviors

the active life includes elimination of negative behaviors such as:

Addiction to tobacco & drugs Use of alcohol AIDS (HIV infection) Including from motor vehicle accidents

The Activity Index

Based on your regular daily activity, calculate your activity index by multiplying your score for each category (Score = Intensity X Duration X Frequency) Score Intensity 5 4 3 2 1 4 3 2 1 5 4 3 2 1 Daily activity Sustained heavy breathing & perspiration Intermittent heavy breathing & perspiration as in tennis, racquetball Moderately heavy as in recreational sports & cycling Moderate as in volleyball, softball Light as in fishing, walking Over 30 minute 20 to 30 minute 10 to 20 minute Under 10 minute Daily or almost daily 3 to 5 times a week 1 to 2 times a week Few times a month Less than once a month

Duration

Frequency

The Activity Index

Evaluation & Fitness Category Score Evaluation Fitness category* 100 Very active lifestyle High 80 to 100 Active & healthy Very good 60 to 80 Active Good 40 to 60 Acceptable (could be better) Fair 20 to 40 Not good enough Poor Under 20 Sedentary Very poor * Index score is highly related to aerobic fitness

Blood Pressure Evaluation

SystolicBP Normal BP Bordeline Hypertension Stage 1 Stage 2 Stage 3 Stage 4 <130 mm Hg 130-139 140 159 160 179 180 210 >210 Diastolic BP <85 mm Hg 85-89 90 99 100 109 110 120 >120 Action Retest annually Retest in 6 month Recheck See doctor soon* See doctor very soon See doctor now!!

*for recheck, diet, weight loss, activity, stress reduction, & possible medication

General Benefit Aerobic Activity on Cardiovascular System

Efficiency of the heart Heart Size Blood Supply Blood Distribution

Efficiency of the Heart

Regular activity reduces the workload of the heart Changes in skeletal muscle Improved oxygen-using (aerobic) enzymes & enhanced fat metabolism Allow the heart to meet exercise demands with a lower heart rate

Heart Size

Hypertrophy on left ventricle

Greater stroke volume

Serious long-term resistance training

Increase in thickness of the heart muscle as it work to pump blood against the vascular resistance provided by contracting muscle. Exercise-induced cardiac hypertrophy, or the athletes heart, is a healthy response to systematic training

Blood Supply

Physical activity improves the circulation within the heart. Moderate activity enhances the development of coronary collaterals, alternative circulatory routes that help distribute blood & minimize the effects of narrowed coronary arteries. Increase in diameter of the coronary arteries to help minimizing the effect of plague formation.

Blood Distribution

Regular exercise activity teaches the body to better distribute the blood to muscle during exercise, further reducing the workload of the heart. 10 to 15% increase in blood volume that comes with endurance training further enhances the performance of both the heart & skeletal muscles.

PHYSICAL ACTIVITY REDUCES THE RISK OF CHRONIC DISEASES

HYPERTENSION & STROKE

Increases the risk of stroke & kidney failure Inactivity increases the risk developing hypertension by 35% Regular endurance exercise lower systolic & diastolic pressure about 10 mm Hg Risk of stroke decrease as activity increases With more vigorous activity (heavy lifting), the trend may reverse

PHYSICAL ACTIVITY REDUCES THE RISK OF CHRONIC DISEASES

CANCER & IMMUNITY

Active lifestyle is associated with a lower risk of certain type of cancer Frisch et al. 1985 women who were active in their youth have fewer cancers of the breast & reproductive system Regular moderate physical activity enhances the function of the immune system, whereas high levels of stress or exhaustive exercise seem to suppress the system

PHYSICAL ACTIVITY REDUCES THE RISK OF CHRONIC DISEASES

DIABETES & OBSESITY

Obesity & high blood lipids (fat) seem to foster a resistance to insulin

Whereas exercise increases insulin sensitivity & the movement of glucose into working muscle

Regular activity has returned to a place of prominence in the treatment of diabetes Regular active adults have a 42% lower risk of diabetes

PHYSICAL ACTIVITY REDUCES THE RISK OF CHRONIC DISEASES

ARTHRITIS, OSTEOPOROSIS, & BACK PROBLEMS

This group of musculoskeletal problems accounts for significant pain & suffering All these problems can be treated with activity

Regular moderate activity is an essential treatment for arthritis

Osteoporosis (loss of bone mineral) cause by cigarette smoking, poor diet, lack of activity, & after menopause

Adequate calcium intake, regular weight-bearing exercise will slowed the bone mineral loss process

back problems result from acute or chronic assault to underused & undertrained bodies

The risk can be minimized with regular attention to abdominal & lower back exercises & flexibility of the back & hamstring muscles.

Adult preventive care timeline: recommendations of major authorities