1.
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

2.
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

3.
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

4.
“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"

5.
Spectrum of Physical ActivitySpectrum of Physical Activity
and Healthand Health
Physically Fit
Physically Active
Physically
disabled

6.
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.

7.
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

8.
Why Exercise ???

9.
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.

10.
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

11.
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

12.
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

13.
All of these can be Prevented by
Regular Physical Activity !!!

14.
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.

15.
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

16.
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

17.
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

18.
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

19.
Exercise and Diabetes
Increase insulin sensitivity
Control blood glucose
Control Weight/Lower body fat
Reduce risk of cardiovascular disease

20.
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

21.
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

22.
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

23.
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?

24.
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

25.
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!

26.
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

27.
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

28.
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...

29.
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)

30.
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….

31.
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

32.
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

33.
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

34.
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

35.
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

36.
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

37.
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

38.
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

39.
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

40.
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!

41.
“The first wealth is health."