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Intro to physical activity and health

by: Apollo12

Intro to physical activity and health KH 2520

Marketplace > Georgia State University > PHIL-Philosophy > KH 2520 > Intro to physical activity and health
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Intro to physical activity and health
Principles of Physical Activity and Fitness
David Ferrer
Class Notes
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This 32 page Class Notes was uploaded by Apollo12 on Tuesday February 2, 2016. The Class Notes belongs to KH 2520 at Georgia State University taught by David Ferrer in Fall 2015. Since its upload, it has received 26 views. For similar materials see Principles of Physical Activity and Fitness in PHIL-Philosophy at Georgia State University.

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Date Created: 02/02/16
INTRODUCTIONTO PHYSICAL ACTIVITY & FITNESS KH 2520 Draw a circle… • Make as many pieces of pizza as you need to create a whole “pizza of health.” • What fits into your “pizza of health”? A single health-illness continuum dot VS Social Health The ability to interact well with people and the environment, and have satisfying interpersonal relationships. Mental Health The ability to learn and grow intellectually. Emotional Health The ability to control emotions so that you feel comfortable expressing them and can express them appropriately. Spiritual Health A belief in some unifying force, with the concept of faith at its core. Faith is a feeling of connection to other humans, of a purpose to life, and of a quest for meaning in life. HOW’S OUR HEAL TH? ACTUAL CAUSES OF DEA TH Mokdad, et al, 2004 The Scope of the Obesity Epidemic Obesity* Trends Among U.S. Adults BRFSS, 1985 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10% - 14% Obesity* Trends Among U.S. Adults BRFSS, 1995 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10% - 14% 15% - 19% Obesity* Trends Among U.S. Adults BRFSS, 2000 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10% - 14% 15% - 19% 20% - 24% Obesity* Trends Among U.S. Adults BRFSS, 2010 (*BMI ≥30, or ~ 30 lbs overweight for 5’ 4” person) No Data <10% 10% - 14% 15% - 19% 20% - 24% 25% - 29%  30% Obesity* Trends Among U.S. Adults 2012 Obese = BMI of 30 or higher; overweight = BMI b/w 25 and 29.9. (CDC) 75 overweight or obese. That's a startling shift from 20 years ago when 63 percent of men and 55 percent of women were overweight or obese. Based on information from the National Health and Nutrition Examination Survey, which is conducted by the Centers for Disease Control and Prevention, 67.6 million Americans were obese and 65.2 WHA T IS PHYSICALACTIVITY? Any bodily movement produced by skeletal muscles that requires energy expenditure (WHO, 2013) PHYSICAL INACTIVITY Obesity = Smoking in causes of early death Sedentariness has been linked with obesity… Obesity OR Smoking at 18 doubles the risk of premature death. British Medical Journal 2009 THE PROBLEMWITH P A  WEAREN’T DOING IT!!!  50% of adolescents aren’t active enough  More than 60% of adults are not active enough  25% of all adults are not active at all.  Age Inactivity WHYAREN’TWE PHYSICALL YACTIVE?! Lack perceived … Energy Time Motivation IT’S EASYTOAVOID PHYSICALACTIVITY!!!  Automobiles  Drive-thrus  Elevators/Escelators  Riding Mowers  Electronics  Spectator Sports  CarWash  Weather  Safe places to play  No School PE  Schedules PA Guidelines: Adults (aged 18 – 64) • Aerobic physical activity – Moderate Intensity: 30min on 5d/wk • Can break it up into ≥10min. – Or/In combination with… – Vigorous Intensity: 20min on 3d/wk • Muscle strengthening – All major muscle groups 2d/wk THE BENEFITS OF REGULAR P A  Expends Energy  Reduces the risk of dying  Increases Metabolic Rate prematurely  Reduces the risk of dying from  Increase bone strength heart disease  Increases Fat Burning  Reduces the risk of developing  Improves Moods diabetes  Improves Sleep  Reduces the risk of developing  Improves Commitment high blood pressure  Improves Perceived Control ofHelps reduce blood pressure in Biological Challenges people who already have high  Reduce/control weight blood pressure  Reduce feelings of  Reduces the risk of developing depression/anxiety colon cancer But is physical activity the same thing as fitness? Five Components of Fitness 1. Cardiorespiratory endurance 2. Muscle strength 3. Muscle endurance 4. Flexibility 5. Body composition …a set of attributes or characteristics individuals have to achieve that relates to their ability to perform physical activity. Cardiorespiratory • Cardio = heart. • Respiratory = lungs. • Cardiorespiratory endurance – ability of the circulatory and respiratory system to supple O2 during sustained v0ACg Muscle Strength • The ability of muscle to exert force – Examples? o9GZEc// Muscular Endurance Muscular endurance—the ability of muscle to continue to perform without fatigue Flexibility • The range of motion available at a joint. • Examples of activities that may require good flexibility…? Body Composition • The body can be separated into two parts: fat and fat-free mass. • The relative amount of muscle, fat, bone , and other vital parts of the body Why is this even important? Examples of Moderate Amounts of Physical Activity Washing and waxing a car for 45-60 minutes. Less Vigorous, Washing windows or floors for 45-60 minutes More Time Playing volleyball for 45 minutes Playing touch football for 30-45 minutes Gardening for 30-45 minutes Wheeling self in wheelchair for 30-40 minutes Walking 1.75 miles in 35 minutes (20 min/mile) Basketball (shooting baskets) for 30 minutes Bicycling 5 miles in 30 minutes Dancing fast (social) for 30 minutes Pushing a stroller 1.5 miles for 30 minutes Raking leaves for 30 minutes Walking 2 miles in 30 minutes (15 min/mile) Water aerobics for 30 minutes Swimming laps for 20 minutes Wheelchair basketball for 20 minutes Basketball (playing a game) for 15-20 minutes Bicycling 4 miles in 15 minutes Jumping rope for 15 minutes Running 1.5 miles in 15 minutes (10 min/mile) Shoveling snow for 15 minutes Stairwalking for 15 minutes Source: U.S. Public Health Service. 1996. Physical Activity and Health: A Report of the Surgeon General. Washington, DC: More Vigorous, U.S. Department of Health and Human Services. Less Time SGR, 1996


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