Physical Fitness, ExerciseAnd

Hypokinetic Diseases

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 ?

Physical Activity, Health, & Hypokinetic Diseases

Modern tech Physical inactivity Hypokinetic diseases

coronary heart diseasehypertensionhyperlipidemiaobesitymusculoskeletal disorder

Best Way to AgainstRegular ExerciseSystemic Exercise

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

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

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 ?

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)

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

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’

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

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

?

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

More efficient metabolism

Physical fit personis better able to

generate energy

use fat for energy

Regulate hormones

Activate antioxidant enyzmesProtect from damagefrom free radicals

Helps maintain recommended body composition

Physical activity

Daily calorie expenditure

Metabolic rate for several hours afterexercise

Muscle massimproves body composition

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

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

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

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 .

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.

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.

MUSCULAR ENDURANCE

The ability of the muscles to repeatedly exert themselves. A fit person can repeat movements for a long period without under fatigue.

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.

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)

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?