Movement & Physical Activity for Health Chapter 7

Objectives ▪ List reasons individuals get too little movement & physical activity ▪ List the 4 categories of physical activity ▪ Explain 3 different measurements of physical activity ▪ Describe levels of physical activity for health ▪ List 6 components of physical activity ▪ Describe guidelines for integrating physical activity into one’s life ▪ Discuss types of performance enhancing substances ▪ Define overuse injuries ▪ Discuss exercising in hot & cold weather

Ergogenic Aids -performance enhancing substances ▪ Stimulants (increase alertness, combat appetite, induce euphoria) – Amphetamine – Similar chemicals – Ephedra (ma haung) – Caffeine ▪ Muscle Enlargers – Protein & Amino Acid diet supplements – Androgenic anabolic steroids – synthetic male hormones used to increase muscle size & strength – HGH – human growth hormone – naturally occurring pituitary hormone ▪ Endurance Enhancers – Creatine – natural substance in skeletal muscle tissue required for muscle contraction – Erythropoietin – hormone that increases red blood cells, thus increasing ability to carry O2 to tissues

6 components of physical activity ▪ cardiorespiratory fitness ▪ Strength ▪ Endurance ▪ flexibility ▪ body composition ▪ Motivation

4 categories of physical activity ▪ Household ▪ Work related ▪ Leisure time ▪ Skill based performance – exercise

3 different measurements of physical activity ▪ energy expended per minutes (calories burned) ▪ metabolic equivalents (METs) – 1 MET (energy used at rest) / typically 1 met = 1.2 calories ▪ Physical Activity Level (PAL). – That energy used above bmr

guidelines for integrating physical activity into one’s life ▪ goal setting ▪ develop a plan ▪ carry out a plan ▪ Track plan ▪ Evaluate progress

Exercising in hot & cold weather ▪ Frostbite ▪ Hypothermia ▪ Heat cramps ▪ Heat exhaustion ▪ Heat stroke

exercising in cold weather ▪ Cold stress – Hypothermia ( shivering, muscle weakness, drowsiness, unconsciousness) – Frostbite (Tissue freezes, forming ice crystals in cells/ blood) – Prevention ▪ Dress appropriately – no more than 3 layers that can open for cooling ▪ Wear mittens, not gloves so fingers can insulate each other ▪ Wear a thermal head cover (hat, not baseball cap) ▪ Keep feet warm/dry ▪ Be prepared to change into warm, dry clothes quickly

Exercising in hot weather ▪ Heat stress ▪ Prevention – Acclimate to hot, humid environments gradually over several days – Be wary of overexertion – Drink plenty of fluids before and during extended activity – Wear light fitting, light colored clothing made of breathable fabric – Use sunscreen / limit sun exposure – Exercise during the coolest time of the day

Preventing sports injures ▪ Strengthen muscles ▪ Be fit & improve endurance ▪ Don’t overwork the body ▪ Improve flexibility ▪ Be aware of body functions ▪ Be aware of environmental/weather hazards ▪ Use appropriate equipment, shoes, gear ▪ Rehab adequately before returning to activity ▪ Use good form/ get expert coaching

Common over-use injuries ▪ Strain ▪ Tendonitis ▪ Bursitis ▪ Sprain ▪ blisters ▪ “pulled muscles” or “pulled tendons” caused by overstretching, tearing or ripping a muscle/tendon ▪ Inflammation of a tendon caused by chronic, low grade strain of a muscle/tendon unit ▪ Inflammation of the lubricating sac that surrounds the joint ( bursa) caused by repeated low grade strain of the joint’s supporting tissues ▪ Overstretching or tearing of ligaments ▪ Fluid filled swelling on the skin against shoes, clothing & equipment

Review 1 ▪ Many people live sedentary lives because machines carry out most of the labor of living. ▪ Sedentariness is associated with a variety of risks to health which is the reason governments and social institutions are seeking ways to help individuals increase the amount of physical activity in their lives ▪ Physical activity is any kind of movement, including doing household tasks, work related movement, leisure time activities and performance based activities ▪ Physical activity is measured as calories of energy expended per minutes, metabolic equivalents (METs) and physical activity level (PAL).

Review 2 ▪ Moderate, rather than vigorous amounts of physical activity are sufficient for health. Experts recommend walking briskly for 30 minutes on most days of the week. ▪ Physical activity has 6 components: motivation, cardiorespiratory fitness, body strength, endurance, flexibility, and body composition ▪ Guidelines for integrating physical activity into life involve goal setting, developing and carrying out a plan, and tracking and evaluating progress ▪ Performance enhancing substances include stimulants, muscle enlargers, and endurance enhancers.

Review 3 ▪ The most common cause of sports injury is exercising a body part or the entire body beyond its biological limit to the point of injury. ▪ Common sports injuries are strain, tendonitis, bursitis, sprain, blisters ▪ Exercising in hot or cold weather requires taking special precautions to prevent injury and illness.