SlideShare une entreprise Scribd logo
1  sur  42
Télécharger pour lire hors ligne
Learning Objectives
To encourage students to be physically
active
To illustrate Exercise and its effect on
disease prevention
To provide examples of simple,
moderate intensity physical activity
To encourage regular physical activity
in developing countries with focus on
women
To encourage physical fitness in people
with disabilities
To build an Olympic Physical activity
and health super course
The Olympic Games This Year
Beijing 2008
Numbers
 
· Population 14,000,000
· Visitors 2-2.5,000,000
· Athletes 18,000
· Helpers 5,000
· Referees 2,500
· Volunteers 6,000
· Journalists 15,000
What is Physical Activity
Physical activity
Bodily movement produced by skeletal muscles
that results in an expenditure of energy
 Physical fitness
A measure of a person's ability to perform physical
activities that require endurance, strength, or
flexibility.
Regular physical activity
A pattern of physical activity is regular if activities
are performed in some order
“Physical activity is something you do.
Physical fitness is something you
acquire, a characteristic or an attribute
one can achieve by being physically
active. And exercise is structured and
tends to have fitness as its goal"
Spectrum of Physical ActivitySpectrum of Physical Activity
and Healthand Health
Physically Fit
Physically Active
Physically
disabled
Differences between Exercise
and Sport
Exercise
It’s a form of physical activity
done primarily to improve
one’s health and fitness.
Sports
Is complex, institutionalized,
competitive and these very
characteristics works against
moderate and rhythmical
exercise.
Common Reasons Not To
Exercise
I don’t have the time
I don’t like to sweat
I’ll look silly
It hurts
I don’t know what to do
It’s not important
Why Exercise ???
Do you know?
13.5 million people have coronary heart disease.
1.5 million people suffer from a heart attack in a
given year.
250,000 people suffer from hip fractures each year.
Over 60 million people (a third of the population)
are overweight.
50 million people have high blood pressure.
Do you Know that…….
0
1
2
3
4
5
6
7
Lean Normal Obese
Fit
Unfit
Adjusted RR for CVD Mortality by Fitness and % Body
Fat
Do you Know that…….
0
0.2
0.4
0.6
0.8
1
1.2
1.4
1.6
1.8
2
lean
< 16%
Normal
16-24%
Obese
> 24%
Fit
Unfit
Adjusted RR for All-Cause MortalityAdjusted RR for All-Cause Mortality
by Fitness and % Body Fatby Fitness and % Body Fat
Do you know that ……
Childhood obesity has reached epidemic
proportions in most part of the world
Children are eating more and exercising less.
Time spent watching television or using computers
This lack coupled with poor dietary habits has led
to significant increases in the number of children
with Type II diabetes and predisposition to
hypertension, coronary artery disease and others
All of these can be Prevented by
Regular Physical Activity !!!
How Physical Activity Impacts Health
Helps control weight.
Reduces feelings of depression and anxiety.
Helps build and maintain healthy bones,
muscles, and joints.
Reduces the risk of developing colon cancer.
Helps reduce blood pressure in people who
already have high blood pressure.
Causes the development of new blood vessels in
the heart and other muscles.
Enlarges the arteries that supply blood to the
heart.
Health Risk of Physical Inactivity
Leading causes of disease and disability associated
with physical inactivity
1. Coronary Heart Disease (CHD)
2. Stroke
3. Obesity
4. Type II Diabetes
5. Hypertension
6. Colorectal cancer
7. Stress and Anxiety
8. Osteo-arthritis
9. Osteoporosis
10. Low back pain
What Can Exercise do for You?
Reduce the risk of the three leading causes of death: Heart
Disease, stroke, and cancer
Control or prevent development of Disease
Enhance Mental Abilities
Improve Sleeping Habits and Increase Energy Levels
Lift Depression and Help Manage Stress
Control Weight, improving self-image, appearance and health
Exercise & Cardiovascular DiseaseFACT
Sedentary lifestyle is a risk factor for CVD,
according to the American Heart
Association
Exercise reduces Blood Pressure
High blood pressure (above 140/90) is the main
cause of Heart Attack and Stroke
Exercise prevents Atherosclerosis (clogged
arteries)
Exercise reduces cholesterol plaques that clog
arteries and can lead to stroke and heart attack
Exercise and Cancer
The Basics
Exercise helps to prevent obesity, a
major risk factor for several types of
cancer
Exercise enhances immune function
Exercise activates antioxidant
enzymes that protect cells from free
radical damage
Exercise and Diabetes
Increase insulin sensitivity
Control blood glucose
Control Weight/Lower body fat
Reduce risk of cardiovascular disease
Exercise and Depression
Exercise can help prevent depression. In fact, recent
studies have shown that exercise was found to be
just as effective (despite a slower initial response) as
antidepressant medication for treatment of
depression.
Exercise reduces health problems , making you feel
better
Exercise helps you sleep better
Exercise controls weight, enhancing self-esteem
Exercise and Your Mind
Short-term benefits:
Boost alertness (possibly by triggering the release of
epinephrine and nor epinephrine)
Improve memory
Improve intellectual function
Spark creativity
Long-term benefits:
Exercise has been shown to slow and even reverse age-
related decline in mental function and loss of short-
term memory
Opportunities for Physical Activity
At work
For transport
In domestic duties
In leisure time
The majority of people do very little or no physical
activity in any of these domains
Getting Started….Setting Goals
What will motivate you?
Think about your reasons for exercising
Are your goals important enough to
keep you motivated long-term?
Think short-term and long-term
How will you benefit from your fitness
plan day-to-day?
In 1 year? In 5 years? In 10 years?
Before You Start...
If you are over 40 or have health
problems (heart disease, high blood
pressure, diabetes, obesity, muscle
or joint problems) see a physician
before beginning exercise
Be informed
Learn as much as you can about exercise
by reading and talking to other people
Learn safety precautions before you do
any exercise
Fitness Equipment / Safety
Fitness Equipment / Safety
Buy Appropriate SHOES
Wear Comfortable Clothing
TOO HOT! TOO COLD!
Run and Walk with a Friend
More fun, safer, with a physical and mental
support system
Night Time: stay to the well lit areas
Select activities that are fun ……….. To
YOU!
Get Moving!
Components of an exercise
program
Aerobic Activity
Strength Training
Flexibility Training
Use an exercise log to help you
plan and keep track of your
exercise program
Aerobic Activity
Definition
Continuous movement that uses big muscle
groups and is performed at an intensity that
causes your heart, lungs, and vascular system
to work harder than at rest
Cardio respiratory Fitness is built through
aerobic exercise
Aerobic exercise conditions and strengthens
our heart, respiratory system, muscles, and
immune system
Types of Aerobic Exercise
Outdoor Activities
Walking
Jogging/running
Bicycling
Swimming
Basketball
Soccer
Jumping Rope
Indoor Activities
Treadmill machine
Stair climbing
machine
Stationary bike
Elliptical trainer
Rowing machine
Aerobics, boxing...
Strength Training
Definition
Muscle work against resistance that improves
strength and endurance
Strength allows us to move, and endurance allows us to
perform work over time
Muscles = 40% of our lean body mass
Use it or lose it: unused muscle disappears
(atrophy)
Types of Strength Training
Free Weights
use of dumbbells and/or bars with weights on the ends
involves balance and coordination; useful for
enhancing function in daily activities and recreational
sports
Bonuses: convenient, cheap, and provides a wide
variety of exercises that work several muscle groups
together
Your body, your weight
The most convenient form of resistance exercise
Pushups, pull-ups,. Lunges, squats….
Flexibility Training
Flexibility = The ability to move a joint through its
range of motion
We lose flexibility with disuse and aging
Benefits
Decreased chance of muscular injury, soreness, and
pain
Helps prevent and reduce lower back pain
Improves joint health (tight muscles stress our joints)
Activities stretching, yoga, pilates, tai chi
How Much and How Hard?
Frequency: 3-5 days per week
Aerobic exercise: a minimum if 3 days a week are
necessary to reach most exercise goals and minimize
health benefits
Strength training: a minimum of 2 days per week
Flexibility training: a minimum of 3-5 days per week
Duration
Aerobic: 20-60 minutes of continuous aerobic activity
Strength: 1-3 sets of 8-12 repetitions
Stretching: Stretch all muscle groups and hold positions
for 10-30 seconds
Timing Questions
What time of day is best?
Choose the most convenient time for your schedule
Choose a regular time--the same time every day
Timing may depend on the activity you choose
Can I eat before exercise?
It is best not to eat a meal for 2 hours beforehand
Be sure to drink plenty of water before and during
exercise
Should I exercise when I’m sick?
No, especially if you have a fever
Exercise for people with special needs
People with disabilities are less likely to
engage in regular moderate physical
activity than people without disabilities,
yet they have similar needs to promote
their health and prevent unnecessary
disease
Exercise is for everyone!!!!!!!
Individuals who have physical
disabilities or chronic, disabling
conditions such as arthritis can improve
muscle stamina and strength with
regular physical activity
Exercise for people with special needs
People with disabilities should first
consult a physician before beginning a
program of physical activity to which
they are unaccustomed
Provide community-based programs to
meet the needs of persons with
disabilities.
Ensure that environments and facilities
conducive to being physically active are
available and accessible to people with
disabilities, such as offering safe,
accessible, and attractive trails for
bicycling, walking, and wheelchair
activities.
"You don't stop exercising because you grow old.
You grow old because you stop exercising
Exercise for Women in developing
countries
There has been several studiesThere has been several studies
which have shown that lesswhich have shown that less
emphasis is given to exerciseemphasis is given to exercise
especially in womenespecially in women
 The reasons are several and mostThe reasons are several and most
important one is awareness.important one is awareness.
 Women sports are not encouragedWomen sports are not encouraged
in most of developing countriesin most of developing countries
 There is stigma that womenThere is stigma that women
should not be involved in outdoorshould not be involved in outdoor
sportssports
Exercise is for everyone
There is need for awareness for physical
fitness in developing countries
Exercise is not only for men but for everyone
With commitment, opportunities can be
developed.
Even shopping malls provide opportunities
for fitness walking
Health Risks of Physical Activity
Most musculo-skeletal injuries sustained during
physical activity are likely to be preventable
Injuries sustained during competitive sports
have been shown to increase the risk of
developing osteoarthritis
Serious cardiac events can occur with physical
exertion.
The overall benefit of regular physical activity is
lower all-cause mortality
Injury
Prevention
exercise regularly
gradually increase
intensity
rest between sessions
warm-up and cool down
stay flexible
don’t exercise when sick
don’t exercise when
muscles are fatigued and
straining
know proper form for
any activity you do
Caring for Injuries
Rest: stop immediately
Ice: apply immediately
and repeat every few
hours for 15-20 minutes
Compress: wrap injured
area with elastic bandage
Elevation: raise injured
area above heart
After 2 days, apply heat if
there is no swelling
Gradually ease back into
activity when pain is gone
Summary
Physical inactivity is one of the top 10 leading
causes of death and disability in the
developed world
Exercise improves our body and minds
Even moderate exercise has many health
benefits
It is important to set fitness goals that are
realistic and meaningful for you
It takes time to make fitness part of a
lifestyle, and we will all have ups and downs
in following our exercise programs
Exercise feels good!
“The first wealth is health."

Contenu connexe

Tendances

Exercise nutrition and health
Exercise nutrition and healthExercise nutrition and health
Exercise nutrition and healthKhalid Almohdar
 
Fitness Presentation 2010
Fitness Presentation 2010Fitness Presentation 2010
Fitness Presentation 2010JoshOgilvie
 
Tim Henwood - Physical Activity and Exercise for Wellbeing - PAJ 2015 Present...
Tim Henwood - Physical Activity and Exercise for Wellbeing - PAJ 2015 Present...Tim Henwood - Physical Activity and Exercise for Wellbeing - PAJ 2015 Present...
Tim Henwood - Physical Activity and Exercise for Wellbeing - PAJ 2015 Present...LifeTec
 
What are the benefits of exercise?
What are the benefits of exercise?What are the benefits of exercise?
What are the benefits of exercise?Healthwise Indian
 
PHYSICAL EDUCATION & SPORTS FOR ALL
PHYSICAL EDUCATION & SPORTS FOR ALLPHYSICAL EDUCATION & SPORTS FOR ALL
PHYSICAL EDUCATION & SPORTS FOR ALLDevinder Kansal
 
American Family chapter 4 - Physical Fitness
American Family chapter 4 - Physical FitnessAmerican Family chapter 4 - Physical Fitness
American Family chapter 4 - Physical Fitnessbartlettfcs
 
Movement: It's What's For Dinner
Movement:  It's What's For DinnerMovement:  It's What's For Dinner
Movement: It's What's For DinnerEsserHealth
 
Physical Fitness for Elderly- A Key to the Successful Aging.
Physical Fitness for Elderly- A Key to the Successful Aging. Physical Fitness for Elderly- A Key to the Successful Aging.
Physical Fitness for Elderly- A Key to the Successful Aging. Senthil Purushothaman
 
Exercise for special populations
Exercise for special populationsExercise for special populations
Exercise for special populationsSprint College
 
What is Physical Activity And Sedentary Behaviour?
What is Physical Activity And Sedentary Behaviour? What is Physical Activity And Sedentary Behaviour?
What is Physical Activity And Sedentary Behaviour? Adam Bentley
 
Adults and aged_athletes
Adults and aged_athletesAdults and aged_athletes
Adults and aged_athletesWayne Stacey
 
Adolescent athletes
Adolescent athletesAdolescent athletes
Adolescent athletesKatie Egger
 
Physical activity in people with disabilities and elderly people
Physical activity in people with disabilities and elderly peoplePhysical activity in people with disabilities and elderly people
Physical activity in people with disabilities and elderly peopleKarel Van Isacker
 

Tendances (20)

Exercise nutrition and health
Exercise nutrition and healthExercise nutrition and health
Exercise nutrition and health
 
Fitness Presentation 2010
Fitness Presentation 2010Fitness Presentation 2010
Fitness Presentation 2010
 
Tim Henwood - Physical Activity and Exercise for Wellbeing - PAJ 2015 Present...
Tim Henwood - Physical Activity and Exercise for Wellbeing - PAJ 2015 Present...Tim Henwood - Physical Activity and Exercise for Wellbeing - PAJ 2015 Present...
Tim Henwood - Physical Activity and Exercise for Wellbeing - PAJ 2015 Present...
 
What are the benefits of exercise?
What are the benefits of exercise?What are the benefits of exercise?
What are the benefits of exercise?
 
Exercise & health
Exercise & healthExercise & health
Exercise & health
 
Geriatric Exercise Prescription
Geriatric Exercise PrescriptionGeriatric Exercise Prescription
Geriatric Exercise Prescription
 
Chapter 11
Chapter 11Chapter 11
Chapter 11
 
PHYSICAL EDUCATION & SPORTS FOR ALL
PHYSICAL EDUCATION & SPORTS FOR ALLPHYSICAL EDUCATION & SPORTS FOR ALL
PHYSICAL EDUCATION & SPORTS FOR ALL
 
American Family chapter 4 - Physical Fitness
American Family chapter 4 - Physical FitnessAmerican Family chapter 4 - Physical Fitness
American Family chapter 4 - Physical Fitness
 
Exercise and healthy lifestyle
Exercise and healthy lifestyleExercise and healthy lifestyle
Exercise and healthy lifestyle
 
Movement: It's What's For Dinner
Movement:  It's What's For DinnerMovement:  It's What's For Dinner
Movement: It's What's For Dinner
 
Overall health
Overall healthOverall health
Overall health
 
Physical Fitness for Elderly- A Key to the Successful Aging.
Physical Fitness for Elderly- A Key to the Successful Aging. Physical Fitness for Elderly- A Key to the Successful Aging.
Physical Fitness for Elderly- A Key to the Successful Aging.
 
Exercise for special populations
Exercise for special populationsExercise for special populations
Exercise for special populations
 
What is Physical Activity And Sedentary Behaviour?
What is Physical Activity And Sedentary Behaviour? What is Physical Activity And Sedentary Behaviour?
What is Physical Activity And Sedentary Behaviour?
 
Health and sport
Health and sportHealth and sport
Health and sport
 
Fitness program
Fitness program Fitness program
Fitness program
 
Adults and aged_athletes
Adults and aged_athletesAdults and aged_athletes
Adults and aged_athletes
 
Adolescent athletes
Adolescent athletesAdolescent athletes
Adolescent athletes
 
Physical activity in people with disabilities and elderly people
Physical activity in people with disabilities and elderly peoplePhysical activity in people with disabilities and elderly people
Physical activity in people with disabilities and elderly people
 

Similaire à Encouraging Physical Activity for All

Womens Health 11
Womens Health 11Womens Health 11
Womens Health 11amoeba1945
 
Why exercise
Why exerciseWhy exercise
Why exercisecarlyrelf
 
Physical_Activity_-_KAUSHAL_(2).ppt
Physical_Activity_-_KAUSHAL_(2).pptPhysical_Activity_-_KAUSHAL_(2).ppt
Physical_Activity_-_KAUSHAL_(2).pptGeeta Sunilkumar
 
basic principles of physical training
basic principles of physical training basic principles of physical training
basic principles of physical training jayarams6
 
Teachbacks chapter 4 our bodies in motion
Teachbacks chapter 4 our bodies in motionTeachbacks chapter 4 our bodies in motion
Teachbacks chapter 4 our bodies in motionSamanthaRose10
 
Teachbacks chapter 4 our bodies in motion
Teachbacks chapter 4 our bodies in motionTeachbacks chapter 4 our bodies in motion
Teachbacks chapter 4 our bodies in motionSamanthaRose10
 
Importance of Physical Exercise and Nutrition on Health among Adolescents
Importance of Physical Exercise and Nutrition on Health among AdolescentsImportance of Physical Exercise and Nutrition on Health among Adolescents
Importance of Physical Exercise and Nutrition on Health among AdolescentsMUHAMMAD FERDAUS
 
Why Exercise is Important
Why Exercise is ImportantWhy Exercise is Important
Why Exercise is ImportantKathy Thompson
 
Insel10ebrup Ppt Ch10
Insel10ebrup Ppt Ch10Insel10ebrup Ppt Ch10
Insel10ebrup Ppt Ch10lnguyen
 
Physical Activity and Exercise-L1.pptx
Physical Activity and Exercise-L1.pptxPhysical Activity and Exercise-L1.pptx
Physical Activity and Exercise-L1.pptxHyzelFaithParan2
 
Why Exercise
Why ExerciseWhy Exercise
Why ExerciseHardemanr
 
Golden rules to stay fit and healthy
Golden rules to stay fit and healthyGolden rules to stay fit and healthy
Golden rules to stay fit and healthyNooryaSamar
 
Golden rules to stay fit and healthy
Golden rules to stay fit and healthyGolden rules to stay fit and healthy
Golden rules to stay fit and healthyNooryaSamar
 

Similaire à Encouraging Physical Activity for All (19)

15451.ppt
15451.ppt15451.ppt
15451.ppt
 
Chapter 11
Chapter 11Chapter 11
Chapter 11
 
Womens Health 11
Womens Health 11Womens Health 11
Womens Health 11
 
Why exercise
Why exerciseWhy exercise
Why exercise
 
Physical_Activity_-_KAUSHAL_(2).ppt
Physical_Activity_-_KAUSHAL_(2).pptPhysical_Activity_-_KAUSHAL_(2).ppt
Physical_Activity_-_KAUSHAL_(2).ppt
 
basic principles of physical training
basic principles of physical training basic principles of physical training
basic principles of physical training
 
Teachbacks chapter 4 our bodies in motion
Teachbacks chapter 4 our bodies in motionTeachbacks chapter 4 our bodies in motion
Teachbacks chapter 4 our bodies in motion
 
Teachbacks chapter 4 our bodies in motion
Teachbacks chapter 4 our bodies in motionTeachbacks chapter 4 our bodies in motion
Teachbacks chapter 4 our bodies in motion
 
Importance of Physical Exercise and Nutrition on Health among Adolescents
Importance of Physical Exercise and Nutrition on Health among AdolescentsImportance of Physical Exercise and Nutrition on Health among Adolescents
Importance of Physical Exercise and Nutrition on Health among Adolescents
 
Poff presantation
Poff presantationPoff presantation
Poff presantation
 
Gr7 lesson2
Gr7 lesson2Gr7 lesson2
Gr7 lesson2
 
Why Exercise is Important
Why Exercise is ImportantWhy Exercise is Important
Why Exercise is Important
 
Physical fitness
Physical fitnessPhysical fitness
Physical fitness
 
Insel10ebrup Ppt Ch10
Insel10ebrup Ppt Ch10Insel10ebrup Ppt Ch10
Insel10ebrup Ppt Ch10
 
Physical Activity and Exercise-L1.pptx
Physical Activity and Exercise-L1.pptxPhysical Activity and Exercise-L1.pptx
Physical Activity and Exercise-L1.pptx
 
Why Exercise
Why ExerciseWhy Exercise
Why Exercise
 
SPORTS PHYSICAL EDUCATION
SPORTS PHYSICAL EDUCATIONSPORTS PHYSICAL EDUCATION
SPORTS PHYSICAL EDUCATION
 
Golden rules to stay fit and healthy
Golden rules to stay fit and healthyGolden rules to stay fit and healthy
Golden rules to stay fit and healthy
 
Golden rules to stay fit and healthy
Golden rules to stay fit and healthyGolden rules to stay fit and healthy
Golden rules to stay fit and healthy
 

Dernier

JORNADA 2 LIGA MUROBASQUETBOL1 2024.docx
JORNADA 2 LIGA MUROBASQUETBOL1 2024.docxJORNADA 2 LIGA MUROBASQUETBOL1 2024.docx
JORNADA 2 LIGA MUROBASQUETBOL1 2024.docxArturo Pacheco Alvarez
 
Poland VS Austria Euro 2024 Squad Michał Probierzs Selection.docx
Poland VS Austria Euro 2024 Squad Michał Probierzs Selection.docxPoland VS Austria Euro 2024 Squad Michał Probierzs Selection.docx
Poland VS Austria Euro 2024 Squad Michał Probierzs Selection.docxWorld Wide Tickets And Hospitality
 
Clash of Titans_ PSG vs Barcelona (1).pdf
Clash of Titans_ PSG vs Barcelona (1).pdfClash of Titans_ PSG vs Barcelona (1).pdf
Clash of Titans_ PSG vs Barcelona (1).pdfMuhammad Hashim
 
Resultados 20 KMS "Podebrady" Walking 2024
Resultados 20 KMS "Podebrady" Walking 2024Resultados 20 KMS "Podebrady" Walking 2024
Resultados 20 KMS "Podebrady" Walking 2024Judith Chuquipul
 
Italy UEFA Euro 2024 Squad and Riccardo Calafiori's Rise.docx
Italy UEFA Euro 2024 Squad and Riccardo Calafiori's Rise.docxItaly UEFA Euro 2024 Squad and Riccardo Calafiori's Rise.docx
Italy UEFA Euro 2024 Squad and Riccardo Calafiori's Rise.docxEuro Cup 2024 Tickets
 
BADMINTON EQUIPMENTS / EQUIPMENTS GROUP9.pptx
BADMINTON EQUIPMENTS / EQUIPMENTS GROUP9.pptxBADMINTON EQUIPMENTS / EQUIPMENTS GROUP9.pptx
BADMINTON EQUIPMENTS / EQUIPMENTS GROUP9.pptxvillenoc6
 
A Comprehensive Review of 91 Club Online Money Making
A Comprehensive Review of 91 Club Online Money MakingA Comprehensive Review of 91 Club Online Money Making
A Comprehensive Review of 91 Club Online Money MakingWP Tech
 
Project & Portfolio, Market Analysis: WWE
Project & Portfolio, Market Analysis: WWEProject & Portfolio, Market Analysis: WWE
Project & Portfolio, Market Analysis: WWEDeShawn Ellis
 
Benifits of Individual And Team Sports-Group 7.pptx
Benifits of Individual And Team Sports-Group 7.pptxBenifits of Individual And Team Sports-Group 7.pptx
Benifits of Individual And Team Sports-Group 7.pptxsherrymieg19
 
PGC _ 3.1 _ Powerpoint (2024) scorm ready.pptx
PGC _ 3.1 _ Powerpoint (2024) scorm ready.pptxPGC _ 3.1 _ Powerpoint (2024) scorm ready.pptx
PGC _ 3.1 _ Powerpoint (2024) scorm ready.pptxaleonardes
 
20240408 Bending Backwards to the Second Step Up.docx
20240408 Bending Backwards to the Second Step Up.docx20240408 Bending Backwards to the Second Step Up.docx
20240408 Bending Backwards to the Second Step Up.docxSharon Liu
 

Dernier (11)

JORNADA 2 LIGA MUROBASQUETBOL1 2024.docx
JORNADA 2 LIGA MUROBASQUETBOL1 2024.docxJORNADA 2 LIGA MUROBASQUETBOL1 2024.docx
JORNADA 2 LIGA MUROBASQUETBOL1 2024.docx
 
Poland VS Austria Euro 2024 Squad Michał Probierzs Selection.docx
Poland VS Austria Euro 2024 Squad Michał Probierzs Selection.docxPoland VS Austria Euro 2024 Squad Michał Probierzs Selection.docx
Poland VS Austria Euro 2024 Squad Michał Probierzs Selection.docx
 
Clash of Titans_ PSG vs Barcelona (1).pdf
Clash of Titans_ PSG vs Barcelona (1).pdfClash of Titans_ PSG vs Barcelona (1).pdf
Clash of Titans_ PSG vs Barcelona (1).pdf
 
Resultados 20 KMS "Podebrady" Walking 2024
Resultados 20 KMS "Podebrady" Walking 2024Resultados 20 KMS "Podebrady" Walking 2024
Resultados 20 KMS "Podebrady" Walking 2024
 
Italy UEFA Euro 2024 Squad and Riccardo Calafiori's Rise.docx
Italy UEFA Euro 2024 Squad and Riccardo Calafiori's Rise.docxItaly UEFA Euro 2024 Squad and Riccardo Calafiori's Rise.docx
Italy UEFA Euro 2024 Squad and Riccardo Calafiori's Rise.docx
 
BADMINTON EQUIPMENTS / EQUIPMENTS GROUP9.pptx
BADMINTON EQUIPMENTS / EQUIPMENTS GROUP9.pptxBADMINTON EQUIPMENTS / EQUIPMENTS GROUP9.pptx
BADMINTON EQUIPMENTS / EQUIPMENTS GROUP9.pptx
 
A Comprehensive Review of 91 Club Online Money Making
A Comprehensive Review of 91 Club Online Money MakingA Comprehensive Review of 91 Club Online Money Making
A Comprehensive Review of 91 Club Online Money Making
 
Project & Portfolio, Market Analysis: WWE
Project & Portfolio, Market Analysis: WWEProject & Portfolio, Market Analysis: WWE
Project & Portfolio, Market Analysis: WWE
 
Benifits of Individual And Team Sports-Group 7.pptx
Benifits of Individual And Team Sports-Group 7.pptxBenifits of Individual And Team Sports-Group 7.pptx
Benifits of Individual And Team Sports-Group 7.pptx
 
PGC _ 3.1 _ Powerpoint (2024) scorm ready.pptx
PGC _ 3.1 _ Powerpoint (2024) scorm ready.pptxPGC _ 3.1 _ Powerpoint (2024) scorm ready.pptx
PGC _ 3.1 _ Powerpoint (2024) scorm ready.pptx
 
20240408 Bending Backwards to the Second Step Up.docx
20240408 Bending Backwards to the Second Step Up.docx20240408 Bending Backwards to the Second Step Up.docx
20240408 Bending Backwards to the Second Step Up.docx
 

Encouraging Physical Activity for All

  • 1.
  • 2. Learning Objectives To encourage students to be physically active To illustrate Exercise and its effect on disease prevention To provide examples of simple, moderate intensity physical activity To encourage regular physical activity in developing countries with focus on women To encourage physical fitness in people with disabilities To build an Olympic Physical activity and health super course
  • 3. The Olympic Games This Year Beijing 2008 Numbers   · Population 14,000,000 · Visitors 2-2.5,000,000 · Athletes 18,000 · Helpers 5,000 · Referees 2,500 · Volunteers 6,000 · Journalists 15,000
  • 4. What is Physical Activity Physical activity Bodily movement produced by skeletal muscles that results in an expenditure of energy  Physical fitness A measure of a person's ability to perform physical activities that require endurance, strength, or flexibility. Regular physical activity A pattern of physical activity is regular if activities are performed in some order
  • 5. “Physical activity is something you do. Physical fitness is something you acquire, a characteristic or an attribute one can achieve by being physically active. And exercise is structured and tends to have fitness as its goal"
  • 6. Spectrum of Physical ActivitySpectrum of Physical Activity and Healthand Health Physically Fit Physically Active Physically disabled
  • 7. Differences between Exercise and Sport Exercise It’s a form of physical activity done primarily to improve one’s health and fitness. Sports Is complex, institutionalized, competitive and these very characteristics works against moderate and rhythmical exercise.
  • 8. Common Reasons Not To Exercise I don’t have the time I don’t like to sweat I’ll look silly It hurts I don’t know what to do It’s not important
  • 10. Do you know? 13.5 million people have coronary heart disease. 1.5 million people suffer from a heart attack in a given year. 250,000 people suffer from hip fractures each year. Over 60 million people (a third of the population) are overweight. 50 million people have high blood pressure.
  • 11. Do you Know that……. 0 1 2 3 4 5 6 7 Lean Normal Obese Fit Unfit Adjusted RR for CVD Mortality by Fitness and % Body Fat
  • 12. Do you Know that……. 0 0.2 0.4 0.6 0.8 1 1.2 1.4 1.6 1.8 2 lean < 16% Normal 16-24% Obese > 24% Fit Unfit Adjusted RR for All-Cause MortalityAdjusted RR for All-Cause Mortality by Fitness and % Body Fatby Fitness and % Body Fat
  • 13. Do you know that …… Childhood obesity has reached epidemic proportions in most part of the world Children are eating more and exercising less. Time spent watching television or using computers This lack coupled with poor dietary habits has led to significant increases in the number of children with Type II diabetes and predisposition to hypertension, coronary artery disease and others
  • 14. All of these can be Prevented by Regular Physical Activity !!!
  • 15. How Physical Activity Impacts Health Helps control weight. Reduces feelings of depression and anxiety. Helps build and maintain healthy bones, muscles, and joints. Reduces the risk of developing colon cancer. Helps reduce blood pressure in people who already have high blood pressure. Causes the development of new blood vessels in the heart and other muscles. Enlarges the arteries that supply blood to the heart.
  • 16. Health Risk of Physical Inactivity Leading causes of disease and disability associated with physical inactivity 1. Coronary Heart Disease (CHD) 2. Stroke 3. Obesity 4. Type II Diabetes 5. Hypertension 6. Colorectal cancer 7. Stress and Anxiety 8. Osteo-arthritis 9. Osteoporosis 10. Low back pain
  • 17. What Can Exercise do for You? Reduce the risk of the three leading causes of death: Heart Disease, stroke, and cancer Control or prevent development of Disease Enhance Mental Abilities Improve Sleeping Habits and Increase Energy Levels Lift Depression and Help Manage Stress Control Weight, improving self-image, appearance and health
  • 18. Exercise & Cardiovascular DiseaseFACT Sedentary lifestyle is a risk factor for CVD, according to the American Heart Association Exercise reduces Blood Pressure High blood pressure (above 140/90) is the main cause of Heart Attack and Stroke Exercise prevents Atherosclerosis (clogged arteries) Exercise reduces cholesterol plaques that clog arteries and can lead to stroke and heart attack
  • 19. Exercise and Cancer The Basics Exercise helps to prevent obesity, a major risk factor for several types of cancer Exercise enhances immune function Exercise activates antioxidant enzymes that protect cells from free radical damage
  • 20. Exercise and Diabetes Increase insulin sensitivity Control blood glucose Control Weight/Lower body fat Reduce risk of cardiovascular disease
  • 21. Exercise and Depression Exercise can help prevent depression. In fact, recent studies have shown that exercise was found to be just as effective (despite a slower initial response) as antidepressant medication for treatment of depression. Exercise reduces health problems , making you feel better Exercise helps you sleep better Exercise controls weight, enhancing self-esteem
  • 22. Exercise and Your Mind Short-term benefits: Boost alertness (possibly by triggering the release of epinephrine and nor epinephrine) Improve memory Improve intellectual function Spark creativity Long-term benefits: Exercise has been shown to slow and even reverse age- related decline in mental function and loss of short- term memory
  • 23. Opportunities for Physical Activity At work For transport In domestic duties In leisure time The majority of people do very little or no physical activity in any of these domains
  • 24. Getting Started….Setting Goals What will motivate you? Think about your reasons for exercising Are your goals important enough to keep you motivated long-term? Think short-term and long-term How will you benefit from your fitness plan day-to-day? In 1 year? In 5 years? In 10 years?
  • 25. Before You Start... If you are over 40 or have health problems (heart disease, high blood pressure, diabetes, obesity, muscle or joint problems) see a physician before beginning exercise Be informed Learn as much as you can about exercise by reading and talking to other people Learn safety precautions before you do any exercise
  • 26. Fitness Equipment / Safety Fitness Equipment / Safety Buy Appropriate SHOES Wear Comfortable Clothing TOO HOT! TOO COLD! Run and Walk with a Friend More fun, safer, with a physical and mental support system Night Time: stay to the well lit areas Select activities that are fun ……….. To YOU!
  • 27. Get Moving! Components of an exercise program Aerobic Activity Strength Training Flexibility Training Use an exercise log to help you plan and keep track of your exercise program
  • 28. Aerobic Activity Definition Continuous movement that uses big muscle groups and is performed at an intensity that causes your heart, lungs, and vascular system to work harder than at rest Cardio respiratory Fitness is built through aerobic exercise Aerobic exercise conditions and strengthens our heart, respiratory system, muscles, and immune system
  • 29. Types of Aerobic Exercise Outdoor Activities Walking Jogging/running Bicycling Swimming Basketball Soccer Jumping Rope Indoor Activities Treadmill machine Stair climbing machine Stationary bike Elliptical trainer Rowing machine Aerobics, boxing...
  • 30. Strength Training Definition Muscle work against resistance that improves strength and endurance Strength allows us to move, and endurance allows us to perform work over time Muscles = 40% of our lean body mass Use it or lose it: unused muscle disappears (atrophy)
  • 31. Types of Strength Training Free Weights use of dumbbells and/or bars with weights on the ends involves balance and coordination; useful for enhancing function in daily activities and recreational sports Bonuses: convenient, cheap, and provides a wide variety of exercises that work several muscle groups together Your body, your weight The most convenient form of resistance exercise Pushups, pull-ups,. Lunges, squats….
  • 32. Flexibility Training Flexibility = The ability to move a joint through its range of motion We lose flexibility with disuse and aging Benefits Decreased chance of muscular injury, soreness, and pain Helps prevent and reduce lower back pain Improves joint health (tight muscles stress our joints) Activities stretching, yoga, pilates, tai chi
  • 33. How Much and How Hard? Frequency: 3-5 days per week Aerobic exercise: a minimum if 3 days a week are necessary to reach most exercise goals and minimize health benefits Strength training: a minimum of 2 days per week Flexibility training: a minimum of 3-5 days per week Duration Aerobic: 20-60 minutes of continuous aerobic activity Strength: 1-3 sets of 8-12 repetitions Stretching: Stretch all muscle groups and hold positions for 10-30 seconds
  • 34. Timing Questions What time of day is best? Choose the most convenient time for your schedule Choose a regular time--the same time every day Timing may depend on the activity you choose Can I eat before exercise? It is best not to eat a meal for 2 hours beforehand Be sure to drink plenty of water before and during exercise Should I exercise when I’m sick? No, especially if you have a fever
  • 35. Exercise for people with special needs People with disabilities are less likely to engage in regular moderate physical activity than people without disabilities, yet they have similar needs to promote their health and prevent unnecessary disease Exercise is for everyone!!!!!!! Individuals who have physical disabilities or chronic, disabling conditions such as arthritis can improve muscle stamina and strength with regular physical activity
  • 36. Exercise for people with special needs People with disabilities should first consult a physician before beginning a program of physical activity to which they are unaccustomed Provide community-based programs to meet the needs of persons with disabilities. Ensure that environments and facilities conducive to being physically active are available and accessible to people with disabilities, such as offering safe, accessible, and attractive trails for bicycling, walking, and wheelchair activities. "You don't stop exercising because you grow old. You grow old because you stop exercising
  • 37. Exercise for Women in developing countries There has been several studiesThere has been several studies which have shown that lesswhich have shown that less emphasis is given to exerciseemphasis is given to exercise especially in womenespecially in women  The reasons are several and mostThe reasons are several and most important one is awareness.important one is awareness.  Women sports are not encouragedWomen sports are not encouraged in most of developing countriesin most of developing countries  There is stigma that womenThere is stigma that women should not be involved in outdoorshould not be involved in outdoor sportssports
  • 38. Exercise is for everyone There is need for awareness for physical fitness in developing countries Exercise is not only for men but for everyone With commitment, opportunities can be developed. Even shopping malls provide opportunities for fitness walking
  • 39. Health Risks of Physical Activity Most musculo-skeletal injuries sustained during physical activity are likely to be preventable Injuries sustained during competitive sports have been shown to increase the risk of developing osteoarthritis Serious cardiac events can occur with physical exertion. The overall benefit of regular physical activity is lower all-cause mortality
  • 40. Injury Prevention exercise regularly gradually increase intensity rest between sessions warm-up and cool down stay flexible don’t exercise when sick don’t exercise when muscles are fatigued and straining know proper form for any activity you do Caring for Injuries Rest: stop immediately Ice: apply immediately and repeat every few hours for 15-20 minutes Compress: wrap injured area with elastic bandage Elevation: raise injured area above heart After 2 days, apply heat if there is no swelling Gradually ease back into activity when pain is gone
  • 41. Summary Physical inactivity is one of the top 10 leading causes of death and disability in the developed world Exercise improves our body and minds Even moderate exercise has many health benefits It is important to set fitness goals that are realistic and meaningful for you It takes time to make fitness part of a lifestyle, and we will all have ups and downs in following our exercise programs Exercise feels good!
  • 42. “The first wealth is health."