Chapter 1
The Physical Activity, Health,+ Fitness Connection
The 25th class reunion…Jake (previous star athlete) 40 lbs overweight and recovering from mild heart attack. Sara (previously overweight and inactive) now fit and trim and instructing aerobics. What will be your physical fitness status at your 25th reunion?
Questions
* To what extent does PA affect your health, how you feel, and
how you look?
* Does fitness have staying power?
* What are the differences b/w PA + Ex?
Assumptions
* PA has a direct r(x) on your health and fitness.
* Most Americans don’t engage in enough PA to improve their
level of fitness/health.
* There is confusion between fact + fiction in PA relationship to
health and fitness. F, D, I, M, Mechanisms, t(x) vs prevention
* PIA: seriously threatens health and hasten the deterioration rate
of the body
* The most common causes of death are lifestyle and age related
diseases (CHD, Cancers, Stroke)
* You control how active you are and what you eat
I. Physical Activity (PA) and Exercise (Ex)
A.Physical Activity
bodily mov’t produced by skeletal muscles that requires energy expenditure and produces progressive health benefits.
* Examples of PA?
* continuum; none/a little/some/more/a lot
* Where do you maximize health gains?
* Where do you experience health risks?
* Demonstrate graph PA/Health
B.Exercise
A type of PA typically requiring planning/structure. Repetitive bodily mov’t done to improve or maintain one or more components of physical fitness.
* Examples of Ex?
C.What are the differences b/w PA + Ex?
* p/st, repetitive movts, motivation, Int/Dur
D. PA/Ex Guidelines: (ACSM, CDC, SG)
* Frequency/Intensity/Duration?
* Adults should be moderately PA for at least 30 min on 5/ all days of the week or vigorously active for 3 days a week.
* Mod PA= 150 kilocals per day x 7 days = 1,000 kilocals per week
* To lose 1 lb of fat = @ 3500 cals
* 1996 Surgeon General’s Report.....
“mod physical activity provides subst benefits in health/well-being for the majority of the PIA”.
E.What’s in it for me?
* Depends in part on your goals/motivations
Benefits of being PA include…..
* Disease dec the risk for…premature death due to HD, dev of diabetes, dev of HT, colon cancer,
* Mental Health can alleviate feelings of dep/anx
* Physical build and maintain healthy bones, muscles, joints, weight control
II. Health vs Fitness
A.Health
* more than the absence of disease
* What are the dimensions of health? Physical, Mental, Emotional, Social and Spiritual aspects
* Can being PA affect each of these dimensions?
* Does improving physical fitness alone lower risk factors or ensure better health?
People who are more PA tend to be healthier
* tend to contract infectious diseases less often
* evidence linking certain diseases or conditions to a lack of PA is STRONG…( examples?)
* Most disease processes begin to develop in youth!
* Youths of today are less active
* the greatest amount of health benefits are experienced by those who move from inactive to PA
* What does it mean to reach a physical Plateau?
B.Fitness (growth in the 1970’s):
The ability to meet the ordinary as well as the unusual demands of daily life safely and effectively without being overly fatigued, and still having energy for leisure and recreation.
Fitness can be further divided
Skill Related Fitness (not our primary concern)
* ability to perform specific skills required to take part in various activities and sport
Health Related Fitness
* affects overall health, energy, and ability to perform daily tasks and activities
CR fitness… (CH 2)
* ability of the lungs, heart, and bl vessels to deliver adequate amts of oxygen to the cells to meet the demands of prolonged activity.
* your ability to persist and recover from moderate to vigorous aerobic activities for extended periods of time
Body Comp…(CH 4)
expressed in terms of body fat, relative amounts of BF and lean body tissue
* Why is this used instead of body weight?
Musculoskeletal fitness: (CH 3)
flexibility ability of joints to move through full range of motion (sit and reach)
strength how much force you can exert against resistance (1RM)
endurance ability of muscles to maintain force during an activity or through a series of repetitions (1 minute pushup test)
* Who works on their CRF, BC, MSF? What do you do? Is it a total fitness program?
III.Nutrition (CH 5 Ronda Bokram)
* the fuel through which we live
* What grade of gas do you put in your tank?
* important for health (?) + optimal performance (?)
* how have your eating habits changed since in college or while in college?
* how have your activity habits changed since in college or while in college?