Movement & Physical Activity for Health

Chapter 7

Objectives

▪ List reasons individuals get too little movement & physical activity

▪ List the 4 categories of physical activity

▪ Explain 3 different measurements of physical activity

▪ Describe levels of physical activity for health

▪ List 6 components of physical activity

▪ Describe guidelines for integrating physical activity into one’s life

▪ Discuss types of performance enhancing substances

▪ Define overuse injuries

▪ Discuss exercising in hot & cold weather

Ergogenic Aids -performance enhancing substances

▪ Stimulants (increase alertness, combat appetite, induce euphoria)– Amphetamine– Similar chemicals– Ephedra (ma haung)– Caffeine

▪ Muscle Enlargers – Protein & Amino Acid diet supplements– Androgenic anabolic steroids – synthetic male hormones used to increase muscle

size & strength– HGH – human growth hormone – naturally occurring pituitary hormone

▪ Endurance Enhancers– Creatine – natural substance in skeletal muscle tissue required for muscle

contraction– Erythropoietin – hormone that increases red blood cells, thus increasing ability to

carry O2 to tissues

6 components of physical activity

▪ cardiorespiratory fitness

▪ Strength

▪ Endurance

▪ flexibility

▪ body composition

▪ Motivation

4 categories of physical activity

▪ Household

▪ Work related

▪ Leisure time

▪ Skill based performance– exercise

3 different measurements of physical activity

▪ energy expended per minutes (calories burned)

▪ metabolic equivalents (METs) – 1 MET (energy used at rest) / typically 1 met = 1.2 calories

▪ Physical Activity Level (PAL).– That energy used above bmr

guidelines for integrating physical activity into one’s life

▪ goal setting

▪ develop a plan

▪ carry out a plan

▪ Track plan

▪ Evaluate progress

Exercising in hot & cold weather

▪ Frostbite

▪ Hypothermia

▪ Heat cramps

▪ Heat exhaustion

▪ Heat stroke

exercising in cold weather

▪ Cold stress– Hypothermia ( shivering, muscle weakness, drowsiness,

unconsciousness)– Frostbite (Tissue freezes, forming ice crystals in cells/ blood)– Prevention▪ Dress appropriately – no more than 3 layers that can open for cooling▪ Wear mittens, not gloves so fingers can insulate each other▪ Wear a thermal head cover (hat, not baseball cap)▪ Keep feet warm/dry▪ Be prepared to change into warm, dry clothes quickly

Exercising in hot weather

▪ Heat stress

▪ Prevention– Acclimate to hot , humid environments gradually over several

days– Be wary of overexertion– Drink plenty of fluids before and during extended activity– Wear light fitting, light colored clothing made of breathable fabric– Use sunscreen / limit sun exposure– Exercise during the coolest time of the day

Preventing sports injures

▪ Strengthen muscles

▪ Be fit & improve endurance

▪ Don’t overwork the body

▪ Improve flexibility

▪ Be aware of body functions

▪ Be aware of environmental/weather hazards

▪ Use appropriate equipment, shoes, gear

▪ Rehab adequately before returning to activity

▪ Use good form/ get expert coaching

Common over-use injuries

▪ Strain

▪ Tendonitis

▪ Bursitis

▪ Sprain

▪ blisters

▪ “pulled muscles” or “pulled tendons” caused by overstretching, tearing or ripping a muscle/tendon

▪ Inflammation of a tendon caused by chronic, low grade strain of a muscle/tendon unit

▪ Inflammation of the lubricating sac that surrounds the joint ( bursa) caused by repeated low grade strain of the joint’s supporting tissues

▪ Overstretching or tearing of ligaments

▪ Fluid filled swelling on the skin against shoes, clothing & equipment

Review 1

▪ Many people live sedentary lives because machines carry out most of the labor of living.

▪ Sedentariness is associated with a variety of risks to health which is the reason governments and social institutions are seeking ways to help individuals increase the amount of physical activity in their lives

▪ Physical activity is any kind of movement, including doing household tasks, work related movement, leisure time activities and performance based activities

▪ Physical activity is measured as calories of energy expended per minutes, metabolic equivalents (METs) and physical activity level (PAL).

Review 2

▪ Moderate, rather than vigorous amounts of physical activity are sufficient for health. Experts recommend walking briskly for 30 minutes on most days of the week.

▪ Physical activity has 6 components: motivation, cardiorespiratory fitness, body strength, endurance, flexibility, and body composition

▪ Guidelines for integrating physical activity into life involve goal setting, developing and carrying out a plan, and tracking and evaluating progress

▪ Performance enhancing substances include stimulants, muscle enlargers, and endurance enhancers.

Review 3

▪ The most common cause of sports injury is exercising a body part or the entire body beyond its biological limit to the point of injury.

▪ Common sports injuries are strain, tendonitis, bursitis, sprain, blisters

▪ Exercising in hot or cold weather requires taking special precautions to prevent injury and illness.