Presentation Package for Concepts of Physical Fitness 14e

Presentation Package for Concepts of Physical Fitness 14e
Concepts of Fitness and Wellness 7e McGraw Hill - All rights reserved Presentation Package for Concepts of Physical Fitness 14e Section II: Concept 04 The Health Benefits of Physical Activity This lecture will cover the health benefits of physical activity. A variety of hypokinetic diseases are discussed so there are a lot of opportunities to diverge into different topics. Physical activity and good physical fitness can reduce risk of illness and contribute to optimal health and wellness. Concepts of Physical Fitness 14e Concept 4 2

Physical Activity and Health
Concepts of Fitness and Wellness 7e McGraw Hill - Physical Activity and Health What physical activity can do for health Reduces risks of many chronic diseases Promotes weight control Slows premature aging Improves quality of life This slide summarizes some of the key health benefits associated with physical activity. It is important to emphasize that physical activity provides a number of other benefits for overall wellness (e.g. stress management, enjoyment, social interactions etc…) Physical activity is not a panacea for all medical conditions but it is probably the best single thing a person can do for their health Concepts of Physical Fitness 14e Concept 4

Hypokinetic Conditions
Concepts of Fitness and Wellness 7e McGraw Hill - Web04-02 (SeDS) Hypokinetic Conditions Cardiovascular disease Cancer Back problems Obesity Diabetes Osteoporosis Mental health What is SeDS? There are numerous diseases that are related to physical inactivity. These are referred to as hypokinetic diseases. A public advocacy group has recently coined the term sedentary death syndrome (SeDS) to describe inactive living and associated hypokinetic disease risk factors. They indicate that SeDS is responsible for the epidemic of chronic disease in our society and resulting increases in health costs. It is expected that, in the next few years, expenditures for health care will account for one-fifth of all spending in the United States. Subsequent slides provide detail on each of these conditions Concepts of Physical Fitness 14e Concept 4 6

Cardiovascular Disease
Concepts of Fitness and Wellness 7e Lab 4a information McGraw Hill - Cardiovascular Disease Coronary heart disease (CHD) #1 cause of death Stroke #3 cause of death Cardiovascular disease refers to a variety of conditions affecting the heart and the vascular system. Concepts of Physical Fitness 14e Concept 4 7

Modifiable Risk Factors for Coronary Heart Disease
Concepts of Fitness and Wellness 7e McGraw Hill - Modifiable Risk Factors for Coronary Heart Disease Smoking Hypertension Hypercholesterolemia Physical inactivity Overweight / overfat There are 5 modifiable risk factors for CHD. Physical inactivity was only added to the list in 1992 when it was discovered that physical inactivity poses risk that are independent of the other established risk factors. Overweight conditions was just added as a risk factor in 1998 because evidence has accumulated about the rising prevalence of obesity in the U.S. and other established countries. Many believe that overweight conditions are not problematic as long as a person is physically active and does not possess any of the other factors American Heart Association Concepts of Physical Fitness 14e Concept 4

Physical Activity and the Healthy Heart
Concepts of Fitness and Wellness 7e McGraw Hill - Physical Activity and the Healthy Heart Produces a strong heart muscle Promotes good collateral circulation This figure shows an actual image of a healthy heart. The heart is a muscle and like any other muscle gets stronger with regular use. A strong heart muscle can pump more blood per beat which allows the heart to work more easily. A strong heart also has good collateral circulation which improves the delivery of oxygen to the heart muscle. Concepts of Physical Fitness 14e Concept 4 8

Physical Activity and Atherosclerosis
Concepts of Fitness and Wellness 7e McGraw Hill - Physical Activity and Atherosclerosis Lowers blood lipid levels Increases HDL cholesterol (the “good” cholesterol) Reduces fibrin deposits (blood coagulation) The primary cause of cardiovascular disease is atherosclerosis which is the build up of fatty plaque on the inside walls of the vessels. Exercise reduces the formation of atherosclerosis and keeps the vessels clean. The slide reviews the proposed mechanisms for this protective effect. 1. Reduced lipid levels: keeps lower levels of fat in the circulation 2. Increases HDL cholesterol: helps to remove fats from the circulation 3. Reduced fibrin levels: fibrin is a sticky substance that promotes the adhesion of fat molecules to the walls of the vessels. Exercise reduces fibrin levels Concepts of Physical Fitness 14e Concept 4 9

Concepts of Fitness and Wellness 7e
McGraw Hill - Activity Reduces Coronary Heart Disease Risk It takes only a moderate amount of physical activity to reduce health risks of CHD. CHD RISK Physical activity is essential to good cardiovascular health. In 1992, the American Heart Association added physical inactivity to its list of primary risk factors for CHD (along with smoking, hypercholesterolemia, and hypertension). It is now clear that physical inactivity has an independent effect on CHD risk. In other words, an active person will have a reduced risk over an inactive person - independent of all of the other risk factors. The amount of activity needed to reduce a person’s risk is fairly small. The key is just to get some form of physical activity on a regular basis. Level of Physical Activity Concepts of Physical Fitness 14e Concept 4 10

Physical Activity & Other Cardiovascular Diseases
Concepts of Fitness and Wellness 7e McGraw Hill - Physical Activity & Other Cardiovascular Diseases Reduced risk of high blood pressure (hypertension) Reduced the risk of stroke Prevention of peripheral vascular disease Reduction in CVD deaths Associated with metabolic syndrome The next slide will discuss metabolic syndrome in more detail. Concepts of Physical Fitness 14e Concept 4

Metabolic Syndrome (Syndrome X)
Concepts of Fitness and Wellness 7e McGraw Hill - Metabolic Syndrome (Syndrome X) Opposite of poor metabolic fitness, as discussed in Concept 1. People with at least three of the following characteristics have metabolic syndrome: blood pressure above 135/85 a fasting blood sugar level of ≥ 110 blood triglycerides of ≥ 150 low blood HDL level (< 40), and/or high abdominal circumference (≥ 40” for men or 35” for women). Metabolic syndrome is the opposite of poor metabolic fitness, as discussed in Concept 1. It is sometimes referred to as Syndrome X. Several groups, including the American Heart Association and the American Medical Association, have defined the characteristics of metabolic syndrome (see Figure 5). People with at least three of the following characteristics have metabolic syndrome: blood pressure above 135/85 a fasting blood sugar level of 110 or higher blood triglycerides of 150 or above low blood HDL level (less than 40), and/or high abdominal circumference (equal to or above 40 inches for men or 35 inches for women). People with at least three of the following characteristics have metabolic syndrome: Concepts of Physical Fitness 14e Concept 4

Physical Activity & Other Hypokinetic Conditions
Concepts of Fitness and Wellness 7e McGraw Hill - Physical Activity & Other Hypokinetic Conditions Cancer Diabetes Musculoskeletal Problems Obesity Emotional Health Immune System Alzheimer’s Disease & Dementia Concepts of Physical Fitness 14e Concept 4

McGraw Hill - Web04-08 Cancer Second leading cause of death Various types of cancer Causes still largely unknown American Cancer Society Cancer is the second leading cause of death. Research on cancer is still in its infancy but it appears that physical activity can reduce the risk of some but not all forms of cancers. Concepts of Physical Fitness 14e Concept 4 11

Activity Reduces the Risk of Some Cancers
Concepts of Fitness and Wellness 7e McGraw Hill - Activity Reduces the Risk of Some Cancers Reduced transit time Decreased risk of colon-rectal cancer Reduced levels of hormones Decreased risk of breast cancer and some reproductive cancers Improved immune system Reduced levels of body fat Activity has been shown to reduce the risk of colon-rectal cancer by reducing the transit time required to move foods through the intestine. Activity has also been shown to have some protective effect on breast cancer and some of the reproductive cancers - most likely by reducing the levels of circulating hormones. Other possible mechanisms are an improved immune system and lower levels of body fatness. Concepts of Physical Fitness 14e Concept 4 12

McGraw Hill - Back Problems 80% of the population will experience back pain at some point in their life Back problems are a major cause of inactivity in adults Back problems are a major problem in our society. 80% of the population will experience back pain at some point in their life. Back pain is also one of the most common reasons for inactivity among adults. Concepts of Physical Fitness 14e Concept 4 13

Activity Reduces Risk of Back Pain
Concepts of Fitness and Wellness 7e McGraw Hill - Activity Reduces Risk of Back Pain Improves flexibility of joints and ligaments Improves musculoskeletal strength and endurance Physical activity reduces risk of back pain by improving flexibility and improving musculo-skeletal strength and endurance Concepts of Physical Fitness 14e Concept 4 14

McGraw Hill - Obesity Over half of the population in the United States is considered to be overweight Obesity increases the risk of many other diseases Obesity is a major health problem in our country. It has been estimated that nearly half of the population is overweight and this greatly contributes to the high levels of chronic diseases in the population. Concepts of Physical Fitness 14e Concept 4 15

Activity Promotes Weight Control
Concepts of Fitness and Wellness 7e McGraw Hill - Activity Promotes Weight Control Burns calories Increases rate of metabolism Promotes fat loss and preserves muscle Physical activity is considered to be essential for long term weight control. It burns calories, increases the metabolic rate and promotes fat loss while maintaining lean body mass. These factors help a person avoid the problems of “creeping obesity” that plague most individuals as they get older. Concepts of Physical Fitness 14e Concept 4 16

Diabetes Mellitus (DM)
Concepts of Fitness and Wellness 7e McGraw Hill - Web04-09 Diabetes Mellitus (DM) Type I (juvenile onset) Pancreas fails to produce insulin Type 2 (adult onset) Lack of sensitivity to insulin Often caused by obesity Diabetes is another chronic condition that plagues many members of our society. Some diabetes (Type 1) originates during childhood when the pancreas fails to produce insulin. The other type of diabetes (Type 2) develops during adulthood and is caused by a lack of sensitivity to insulin which is secondary to obesity. American Diabetes Association Concepts of Physical Fitness 14e Concept 4 17

Activity Reduces Risks of Diabetes
Concepts of Fitness and Wellness 7e McGraw Hill - Activity Reduces Risks of Diabetes Type 1 Reduces disease risk Increases quality of life Type 2 Decreased insulin requirement Reduced fatness Activity reduces the disease risks associated with Type 1 diabetes and also reduces a person’s risk of developing Type 2 diabetes Concepts of Physical Fitness 14e Concept 4 18

McGraw Hill - Web04-10 Osteoporosis Progressive loss of bone mineral density Occurs commonly in old age Occurs at an earlier age and more frequently in women than men Factors associated with osteoporosis Loss of sex hormones Low calcium levels Physical inactivity High protein intake Smoking Caffeine Osteoporosis is a chronic condition that is characterized by a progressive loss of body mineral density. It occurs commonly in old age and is more common in women than men. National Osteoporosis Foundation Concepts of Physical Fitness 14e Concept 4 19

Physical Activity Reduces Risk of Osteoporosis
Concepts of Fitness and Wellness 7e McGraw Hill - Physical Activity Reduces Risk of Osteoporosis Increases peak bone mass Slows decline in bone mass Physical activity reduces the risk of osteoporosis by increasing the peak bone mass early in life and slowing the normal decline in bone mass with age. Activity must be weight bearing to have some protective effect. Walking, jogging, weight lifting, aerobics are all considered to be good forms of activity to reduce risks of osteoporosis. Concepts of Physical Fitness 14e Concept 4 21

Physical Activity Improves Emotional Health
Concepts of Fitness and Wellness 7e McGraw Hill - Physical Activity Improves Emotional Health Reduced depression Reduced anxiety Improved sleep (greater ability to relax) Increased self-esteem Activity has also been shown to improve mental health. It reduces depression, anxiety and improves self-esteem. Concepts of Physical Fitness 14e Concept 4 22

Physical Activity and Immune Function
Concepts of Fitness and Wellness 7e McGraw Hill - Physical Activity and Immune Function Physical activity can help the immune system fight illness. Until recently, infectious disease and other diseases of the immune system were not considered to be hypokinetic. Recent evidence indicates that regular moderate to vigorous activity can actually aid the immune system in fighting disease. Each of us is born with “an innate immune system,” which includes anatomical and physiological barriers, such as skin, mucous membranes, body temperature, and chemical mediators that help prevent and resist disease. We also develop an “acquired immune system” in the form of special disease-fighting cells that help us resist disease. Figure 8 shows a J-shaped curve that illustrates the benefits of exercise to acquired immune function. Sedentary people have more risk than those who do moderate activity, but with very high and sustained vigorous activity, such as extended high performance training, immune system function actually decreases. Concepts of Physical Fitness 14e Concept 4

PA & Alzheimer's Disease
Concepts of Fitness and Wellness 7e McGraw Hill - PA & Alzheimer's Disease Factors relating to heart health also contribute to brain health. Studies indicate that PA and challenging mental activities are especially important among the lifestyle factors involved in maintaining brain health and preventing Alzheimer’s disease and dementia. See In the News for details (p. 80) Recent evidence has shown that physical activity has an impact on alzheimer’s disease. The mental health benefits of physical activity have been known for some time but this shows powerful evidence that it protects against a condition generally thought to be due to other factors. Concepts of Physical Fitness 14e Concept 4

Physical Activity & Aging
Concepts of Fitness and Wellness 7e McGraw Hill - Physical Activity & Aging Slows aging Acquired aging (related to lifestyle) Compression of morbidity Time-dependent aging cannot be altered Activity slows down the normal aging process. It does this by slowing down the rate of acquired aging (aging due to poor lifestyles). There is a natural time dependent aging process that cannot be altered. Regular physical activity can compress illness into a shorter period of our life. An important national health goal is to increase the years of healthy life. Living longer is important, but being able to function effectively during all years of life is equally—if not more—important. Compression refers to shortening the total number of years that illnesses and disabilities occur. Compressing illness, also called compression of morbidity, means dramatically decreasing the years of illness. Healthy lifestyles, including regular physical activity, have been shown to compress illness and increase years of effective functioning. Concepts of Physical Fitness 14e Concept 4 23

McGraw Hill - Activity Aging Cycle Decrease Physical Activity Gain Weight Physical Lose Energy Deterioration This figure depicts the exercise-aging cycle (Berger and Hecht, 1989) It shows how a lack of physical activity tends to speed up the aging process (Describe stages) The model can also relate to how people feel about exercise on a short term basis. The more out of shape someone is the less desirable exercise is and the more out of shape they become. Many people have good intentions and start exercising only to quit after a few weeks. Now, we will focus on why many people quit exercise programs and discuss how you can set up a program that will be with you for life. Berger, and Hecht (1989). Exercise, Aging, and Psychological Well-Being: The mind-body question. In: A.C. Ostrow (Ed.) Aging and Motor Behavior. Indianapolis, Benchmark Press, pp The supplemental slide on fitness trends shows hypothetical patterns of fitness across the lifespan. It can be used to demonstrate that older people that maintain activity patterns can have a higher fitness than younger people that do not. Perceive Self As Old Concepts of Physical Fitness 14e Concept 4 5

Physical Activity & Wellness
Concepts of Fitness and Wellness 7e McGraw Hill - Physical Activity & Wellness Good physical fitness and regular physical activity are important for optimal wellness. Good physical fitness: helps you enjoy leisure helps you work more effectively and efficiently keeps body functioning effectively is the basis for dynamic and creative activity can help you function safely and meet emergencies PA – major part of most employee health promotion programs Review summary notes about physical activity and wellness. Concepts of Physical Fitness 14e Concept 4

Factors that Cannot be Altered
Concepts of Fitness and Wellness 7e McGraw Hill - Factors that Cannot be Altered Age Heredity Gender 1. Age. As you grow older, your risk of contracting hypokinetic diseases increases. For example, the risk for heart disease is approximately three times as great after 60 as before. The risk of back pain is considerably greater after 40. 2. Heredity. People who have a family history of hypokinetic disease are more likely to develop a hypokinetic condition, such as heart disease, hypertension, back problems, obesity, high blood lipid levels, and other problems. African Americans are 45 percent more likely to have high blood pressure than Caucasians; therefore, they suffer strokes at an earlier age with more severe consequences. 3. Gender. Men have a higher incidence of many hypokinetic conditions than women. However, differences between men and women have decreased recently. This is especially true for heart disease, the leading cause of death for both men and women. Postmenopausal women have a higher heart disease risk than premenopausal women. Concepts of Physical Fitness 14e Concept 4

Factors that Can be Altered
Concepts of Fitness and Wellness 7e McGraw Hill - Factors that Can be Altered Physical activity Diet Stress Tobacco use Body (fatness) Blood lipids, blood glucose, and blood pressure Reducing your risk of diseases See Table 5, p. 77 – Hypokinetic Disease Risk Factors Concepts of Physical Fitness 14e Concept 4

McGraw Hill - Summary Regular physical activity and good fitness can promote good health, help prevent disease, and be a part of disease treatment. Too many adults suffer from hypokinetic diseases. Many factors that are under your control (lifestyles). Concepts of Physical Fitness 14e Concept 4

McGraw Hill - Web Resources Online Learning Center “On the Web” pages for Concept This page provides active hyperlinks if the computer is connected to the Internet. Concepts of Physical Fitness 14e Concept 4

Supplementary Graphics
Concepts of Fitness and Wellness 7e McGraw Hill - Supplementary Graphics Lab Information Supplementary graphics follow this slide. Concepts of Physical Fitness 14e Concept 4

Lab 4a Information Assessing Heart Disease Risk Factors
Concepts of Fitness and Wellness 7e McGraw Hill - Lab 4a Information Assessing Heart Disease Risk Factors Return to presentation Complete the 10 questions on the Heart Disease Risk Questionnaire Sum of 1 to 3 = unalterable risk factors Sum of 4-10 = alterable risk factors Calculate total risk and discuss your personal level of risk and what factors you might need to change. Review lab information for students to make sure they know what to do on the lab. Then click the back arrow to return to the presentation. Concepts of Physical Fitness 14e Concept 4

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