Module 8/ Chapter 8

1. Module 8/ Chapter 8 Regular Physical Activity and Exercise "Start a physical activity program, and keep exercising consistently."

2. CHAPTER 8 OUTLINE • Importance of Physical Activity and Exercise • Healthy Lifestyle • Types of Exercise • Aerobic exercise • Anaerobic exercise • Initiating and Sustaining a Regular Physical Activity or Exercise Program • Summary Points

3. Definitions • Physical Activity: Any bodily movement that is produced by contraction of skeletal muscles that increases energy expenditure • Occupational & Non-occupational (leisure, transportation etc.) • Exercise: Planned, structured repetitive body movement done to improve or maintain one or more components of physical fitness • Physical Fitness Components: • Cardio-respiratory: sub-maximal exercise capacity, maximal aerobic power, heart and lung functions, blood pressure • Muscular: Power, strength, endurance • Metabolic: Glucose tolerance, insulin sensitivity, lipid and lipoprotein metabolism, substrate oxidation characteristics • Morphological: BMI, body composition, subcutaneous fat, abdominal visceral fat, bone density, flexibility • Motor: Agility, balance, coordination, speed of movement, reaction time

4. Definitions (Cont’d) • Frequency • Times an activity is performed in a selected period (e.g. one week) • Duration • Minutes or hours one engages in physical activity • Intensity • Energy cost of performing an activity • METs: The activity metabolic cost divided by the resting metabolic rate • MET minutes: The activity MET level + minutes of participation • Kilocalories: MET minutes + (body weight in kg/ 60kg) [Daily expenditure of 150 KCal considered beneficial for health] • Light intensity: Physical activity < 3 METs • Moderate intensity: Physical activities from 3-6 METs • Vigorous Intensity: Physical Activities > 6 METs

5. Benefits of Regular Physical Activity & Exercise…1 • Prevention and control of coronary heart disease (CHD), stroke, non-insulin dependent diabetes mellitus, hypertension (high blood pressure), osteoporosis, colon cancer, depression, anxiety, and obesity. • Improved heart, lung, and circulatory system functioning. • Better balance of blood lipids by increasing “good cholesterol” or high density lipoproteins (HDL) and lowering “bad cholesterol” or low density lipoproteins. • Improved quality of life.

6. Benefits of Regular Physical Activity & Exercise … 2 • Enhanced functional independence. • Mental well-being. • Counterbalancing of adverse effects due to stress. • Improved self-esteem. • Maintenance of appropriate body weight. • Slowing down the adverse effects of aging such as memory loss. • Overall improved life expectancy

7. Public Health Significance • Physical inactivity and coronary heart disease have a relative risk of 1.9 • In 1990, 300,000 deaths were attributed to physical inactivity and poor nutrition • 35% of coronary heart disease is due to physical inactivity • Cost to the nation: $ 5.7 billion • If 40% of the sedentary population could start walking $4.3 billion per year could be saved

8. Descriptive Epidemiology • 3 Major population based surveys: • National Health Interview Survey (NHIS) -- Type, frequency, intensity, and duration of activity over past 2 weeks • Behavioral Risk factor Survey (BRFSS) -- Type intensity, frequency and duration of leisure time physical activity during the past month • National Health and Nutrition Examination Survey (NHANES III) -- Type and frequency of physically active hobbies, sports, and exercises during the past month • 25% No activity; 60% Less than 150 Kcal • High risk groups: • Women • Minorities • Elderly • Adolescents

9. Biological Classification of Exercise • Aerobic Exercise: Does not require greater oxygen than can be taken in by the body. E.g., running, brisk walking, jogging, cycling • Anaerobic exercise: Exercise in which the body goes all out and the muscles rely heavily on producing energy without adequate oxygen. E.g., sprinting a 100 m dash

10. Functional Classification of Exercise • Exercise for circulatory and respiratory fitness, e.g., jogging • Exercise for enhancing muscular strength and endurance, e.g., weight training • Exercise for improving body flexibility, e.g., yogic stretching • Exercise for reducing body fat, e.g., jogging for an extended period of time

11. Operational Classification of Exercise • Interval training which includes exercising in bouts of hard activities followed by light activities • Continuous training that includes exercising at a constant, rhythmic level for long and uninterrupted period • Circuit Training that includes completing a round of exercise known as circuit

12. Practical Classification of Exercise • Competitive – Exercise done for winning an event • Semi-competitive -- Exercise that starts as non-competitive but the person gets into the mood and starts competing with others • Non-competitive – Exercise done for fun

13. Thoughts for Reflection • Read and reflect with a partner: • 8.1 Principles of conditioning for physical activity and exercise • 8.2Cautions with physical activity

14. Skill Building Activities • Complete Worksheet 8.1: Enhancing Self-Awareness About Physical Activity and Exercise Levels • Complete Worksheet 8.2: Calculating appropriate target heart range • Complete Worksheet 8.3: Five Steps Toward Initiation and Sustenance of a Physical Activity or Exercise Program • Complete Worksheet 8.4: Changing physical activity behavior