1. Chapter 5 – Benefits of Physical Activity State Standards: 2,3,6
5.1 –Health and Wellness Benefits
5.2 – A Healthy Back and Good Posture

2. 5.1 – Health and Wellness Benefits Fitness for Life page 62 3 Objectives:
Describe some hypokinetic conditions.
List some benefits of physical activity that contribute to wellness.
Explain how physical activity is related to hyperkinetic conditions and give examples. !

3. Hypokinetic Diseases and Conditions
Hypokinetic conditions are caused by a lack of physical activity or regular exercise.
Cardiovascular Disease – sedentary living, or inactivity, is a primary risk factor.
Atherosclerosis – fats and substances build up on the walls of the arteries. Arteries carry blood away from the heart. Regular physical activity reduces the fats and substances in the blood that cause atherosclerosis !

4. Heart Attack – occurs when the blood supply into or within the heart is severely reduced or cut off. People who are physically active have fewer heart attacks than people who are sedentary.
Stroke – occurs when oxygen in the blood supply to the brain is severely reduced or cut off, or an artery to the brain bursts. A stroke damages the brain and can affect a person’s ability to move, think, and speak !

5. Blood Pressure – the force of blood pushing against the artery walls with each heart beat. Systolic blood pressure - the highest pressure exerted by the blood within arteries. Diastolic blood pressure - the lowest pressure exerted by the blood within arteries. Read - Systolic Normal Range over over Diastolic Hypertension (high blood pressure) – hypokinetic condition/disease where blood pressure is consistently higher than normal. Major cause of stroke, heart attack, and kidney damage. Physical exercise is one way to help lower blood pressure. !

6. Cancer – characterized by the uncontrollable growth of abnormal cells
Cancer – characterized by the uncontrollable growth of abnormal cells. These uncontrolled cells invade normal cells, and interfere with normal functions. Cancer is the second leading cause of death. If diagnosed early, many forms can be treated and cured. Certain kinds of cancer are hypokinetic conditions because people who are physically active are less likely to get them.

7. Diabetes
A condition in which the body cannot regulate the blood sugar level. Having high blood sugar.
Diabetes damages the blood vessels, heart, kidneys, and eyes. Can cause coma and death.
Type I diabetes – not a hypokinetic condition, is often hereditary. Type I diabetes take *insulin to help control blood sugar levels. (10% of all diabetes)
Type II diabetes – IS a hypokinetic condition. People who are physically active are less likely to have type II diabetes. Activities help control body fatness.
*insulin – hormone made in the pancreas that helps control blood sugar levels !

8. Obesity – condition in which a person has a high percentage of body fat. Too much body fat contributes to other diseases such as heart disease and diabetes. Obesity is often the result of inactivity !
Obesity

9. Osteoporosis
Osteoporosis – structure of the bones deteriorates and the bones become weak.
Most common in older people, but has its beginnings in youth.
Peak bone-mass (greatest bone mass) is developed when you are young. Exercise helps develop stronger bones, therefore young people who exercise build greater bone mass. If you lose bone mass when you get older, you will have stronger bones than if you had not exercised.
A lack of calcium while you are young contributes to osteoporosis.
Hormonal changes of menopause make women are more likely than men to have osteoporosis !

10. Physical Activity and Wellness
Physical Activity is important in the prevention of hypokinetic diseases, and to good Health.
Two parts of positive health are 1) a sense of well-being, 2) a high quality of life.
Improved appearance
Greater work capacity
Greater capacity to enjoy leisure
Improved sense of emotional well-being
Increased opportunity for fun
Added functional years !

11. Hyperkinetic Conditions
Overuse Injuries – doing so much physical activity that your bones, muscles, or other tissues are damaged. Ex. –stress fractures, shin splints and blisters.
Activity Neurosis – being overly concerned about getting enough exercise and getting upset if they miss a regular workout. Often continue to exercise even when sick or injured. (Runners and body builders)
Eating Disorders – result from an extreme desire to be abnormally thin. (Dangerous eating habits, excessive activity) !

12. 5.1 Checking for Understanding
Name and describe 3 hypokinetic conditions.
List wellness benefits of physical activity.
Name and describe hyperkinetic conditions.

13. 5.2 A Healthy Back and Good Posture Fitness for Life page 68 3 Objectives:
Explain how good fitness helps your back work efficiently.
Describe some common posture problems.
List some biomechanical principles that will help you improve posture and avoid back problems !

14. Back Problems
Backache and poor posture are hypokinetic conditions, associated with weak and short muscles. By building fit muscles to improve your posture you can help reduce the risk of back pain and look your best. Lordosis – too much arch in the lower back, commonly called “sway back,” (often occurs in teenagers).

15. Posture Problems
Strong long muscles contribute to a healthy back.

16. Back and Posture Improvement and Maintenance
Back problems are often related to poor posture.

17. Biomechanical Principles for improving posture.
Use the large muscles of the body when lifting. (Lift with your legs!)
When lifting, keep your weight (hips) low.
Divide a load to make it easier to carry.
Avoid twisting while lifting.
Push or pull heavy objects rather than lift them
Avoid a bent over position when sitting, standing, or lifting.

18. 5.2 Checking for Understanding
How does good fitness help the back operate efficiently?
What are some common posture problems?
List biomechanical principals that help you improve posture and avoid back problems.