1. Physical Fitness, Exercise
And
Hypokinetic Diseases

2. first report on physical activity & health
Focus of public health
Minimize sickness
Avoid premature death
HEALTH PROMOTION
What is the role of physical activity in health promotion ?
first report on physical activity & health
Surgeon General
1996
Americans can substantially improve their health
and quality of life by including moderate amounts
of physical activity in their daily lives

3. Physical Activity, Health, & Hypokinetic Diseases
Modern tech
Physical inactivity
Hypokinetic diseases
coronary heart disease
hypertension
hyperlipidemia
obesity
musculoskeletal disorder
Best Way to Against
Regular Exercise
Systemic Exercise

4. Regular Physical Activity
all age, males & females
<60% adults
not regular PA
25% adults not at all
Benefits, moderate amount
30 min walking briskly
15 min running
Reduce risk
premature mortality
coronary heart disease
hypertension
colon cancer
diabetes
Most popular
leisure PA
walking
gardening
yard work
Regular
Physical Activity
Additional benefits
greater amount
Daily attendance of PE
42%, 1991 to 25%, 1995
Improve mental health
healthy of muscle, bone & joints

5. Consistent influences
on physical activity patterns among adults and youths
Enjoyment of
physical activity
Support
from others
Confidence in ability
to engage in regular
physical activity
Positive beliefs
concerning benefits
of physical activity
Lack of perceived barriers to being physically active

9. ? ? Harvard University Alumni 16,939 subjects, 25 years
physical activity habits vs. mortality rates
Greater activity
Better fitness ?
Better fitness
Better health ?
More active : walk > 9 miles / week
Less active : walk < 3 miles / week

10. A research on the relationship between
cardiorespiratory fitness and mortality rates
Institute For Aerobic Research in Dallas
8-year study
13,344 subjects
Treadmill test for evaluating cardiovascular fitness
5 groups: Highest mortality / Least-fit group
Lowest mortality / Second most-fit group
(walk briskly minutes/day)

11. The longest life Institute of aerobic Research In Dallas
13,344 subjects, 8 years
cardiovascular fitness level vs mortality rates
Fitness level
highest
Over training
is not good
Too much 1 2 3 4 5
The longest life
Work load
threshold
Not enough training
The highest fitness group did not result in
the lowest mortality which indicates that
over-exercising may be counterproductive
lowest

12. Regular physical activity is an important part of a healthy life-style
A rediscovered idea
Civil War - WWI - Dr. Dudley Sargent, 1879, Harvard University
physical training program with individual exercise prescription to
improve a person’s structure and function to achieve
“that prime physical condition called fitness - fitness for work,
fitness for play, fitness for anything a man may be called upon to do’

13. 2 major findings in the early 1950s
Autopsies, young soldiers. Korean War
significant coronary artery disease had already developed
American children performed poorly on a minimal muscular
fitness test compared to European children
1955, President Eisenhower, formation of the President’s
Council on Youth Fitness.
President Kennedy, the President’s Council on Physical Fitness
highlight the concern for fitness
President Nixon, the President’s Council on Physical Fitness and
Sports
supports fitness not only in schools but in business and industry

14. EXERCISE PHYSICAL FITNESS ?
skeletal muscles contract bodily movement energy expenditure
Physical activity
Life
planned
structured
repetitive
purposive
Amount varies
based on life-style
Improve & Maintain
PHYSICAL FITNESS
EXERCISE ?
Conditioning
many sports activities
Household and occupational tasks

15. Benefits of Exercise
Improves cardiovascular functioning
Improves flexibility
Maintains better muscle tone, muscular strength & endurance
Improves posture & physical appearance
More efficient metabolism
Helps maintain recommended body composition
Disease prevention & management
Improves psychological & emotional wellness
Improves immune function
Prevention of injuries & low-back pain
Increases longevity & slows down the aging process
Motivates toward positive lifestyle changes
Improves wellness over the life span

16. More efficient metabolism
Physical fit person
is better able to
generate energy
Activate antioxidant enyzmes
Protect from damage
from free radicals
use fat for energy
Regulate hormones
More efficient metabolism

17. Helps maintain recommended body composition
Physical activity
Daily calorie expenditure
Metabolic rate for
several hours after
exercise
Muscle mass
improves body composition
Helps maintain recommended body composition

18. Disease Prevention & Management
Cardiovascular disease
Cancer
Strong evidence - exercise reduces the risk of colon cancer
Some research - reduces breast cancer
Osteoporosis
Weight-bearing ex. helps to build bone
during teens and twenties
People has denser bones can endure bone loss
occurs with aging
Strength training increases bone density
Diabetes
Prevents type 2 diabetes
Exercise burns more sugar
Exercise makes cells more sensitive to insulin

19. American College of Sports Medicine
Physical Fitness
American College of Sports Medicine
ability to perform moderate to vigorous levels of physical activity
without undue fatigue and the capability of maintaining such
ability throughout life.
President’s Council on Physical Fitness & Sports
ability to carry out daily tasks with vigor and alertness, without
undue fatigue and with ample energy to enjoy leisure-time
pursuits and to meet unforeseen emergencies

20. Health-related Fitness
Leisure life
activities
Daily tasks
Emergencies
Physical Fitness
Health-related Fitness
a state characterized by an ability to perform daily activities with vigor and a demonstration of traits and capacities that are associated with low risk of premature development of the hypokinetic diseases
Skill-related Fitness

21. BODY COMPOSITION
The relative percentage of muscle, fat, bone, and other tissues of which the body is composed. A fit person has a relatively low, but not too low, percentage of body fat .

22. CARDIOVASCULAR FITNESS
The ability of the heart, blood vessels, blood, and respiratory system to supply fuel, especially oxygen, to the muscles and ability of the muscle to utilize fuel to allow sustained exercise. A fit person can persist in physical activity for relatively long period without under stress.

23. FLEXIBILITY
The range of motion available in a joint. It is affected by muscle length, joint structure, and other factors. A fit person can move the body joints through a full range of motion in work and in play.

24. MUSCULAR ENDURANCE
The ability of the muscles to repeatedly exert themselves. A fit person can repeat movements for a long period without under fatigue.

25. MUSCULAR STRENGTH
The ability to exert an external force to lift a heavy weight. A fit person can do work or play that involves exerting force, such as lifting or controlling one’s own body weight.

26. Skill-related Fitness
AGILITY – Ability to rapidly and accurately change the direction of the
entire body in space (skiing, wrestling)
BALANCE – Maintenance or equilibrium while stationary or while moving
(water skiing, balance beam)
Coordination – Ability to use the sense with the body parts to perform motor tasks
smoothly and accurately (batting a baseball)
Power – Ability to transfer energy into force at a fast rate (throwing a ball)
Reaction time – Time elapsed between stimulation and the beginning of reaction
to that stimulation (starting a sprint race)
Speed – Ability to perform a movement in a short period of time (running on a track)

27. Fitness & Aging Our body changes as we age:
Aerobic power declines after age 30
Skeletal & heart muscle strength slowly decline
Fat% increase
Statement:
Age-associated declines can be explained in terms of life-style, habits, diet,
And other factors, not directly part to the aging process.
What is your opinion?