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UIUC KIN 122 - Physical activity, health and fitness

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KIN 122 1st Edition Lecture 2Physical activity, health and fitness overviewObjectives:• Develop an understanding of the broad concepts of “health” and “wellness”• Be able to identify modifiable and non-modifiable risk factors for disease • Be able to differentiate between physical activity, exercise, and physical fitness• Identify current physical activity levels and how they compare to national recommendations• Understand how physical activity is measuredHealth• NOT simply absence of sickness or disease• Definitions:Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity –WHO, 1948Sufficient energy and vitality to accomplish daily tasks and active recreational pursuits without undue fatigue –NEIMAN, 1998Health is a human condition with physical, social, and psychological dimensions, each characterized on a continuum with positive and negative poles. Positive health pertains to the capacity to enjoy life and to withstand challenges; it is not merely the absence of disease. Negative health pertains to morbidity and in the extreme, with premature mortality –BOUCHARD & SHEPHARD 1994Health Key Concepts:• 1. Not just absence of disease• 2. multidimensional• 3. ContinuumDeterminants of health1. Genetic2. Behavioral3. Environmental (physical and social)These notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.Why is health important?• Economic reasons: Healthcare costsSick days• Personal reasons:Ability to perform activities of daily livingLongevityQuality of lifeLeading causes of death1. heart disease2. cancer3. Chronic lower respiratory diseases4. Stroke- Between 1900-97 there was a major sift from infectious diseases to lifestyle and age related diseases as the leading causes of deathRisk factors• An aspect of personal behavior or lifestyle, an environmental exposure, or an inborn/ inherited characteristic that is known to be associated with health-related conditions• When present long-term can increase the probability of developing chronic diseases or the probability of premature death • Can be non-modifiable or modifiable• Non-modifiable: those which are inherited – cannot be changed• E.g., age• Modifiable: those which are attributable to lifestyle choices – can be changed or treated• E.g., tobacco useWellness• State of optimal overall health • Encompasses physical, social and psychological well-being• Active lifelong process of making choices toward a more successful (healthy) existence Six components of wellness• Physical HealthAbsence of disease and overall physical fitness Physical activityHealthy dietSafe sex practicesAvoid harmful habitsRegular check-ups• Emotional HealthEmotional stability (few highs/lows)Healthy coping with stressPositive attitudeSelf-confidenceSelf-acceptance• Intellectual healthHaving an active mind, being intellectually stimulatedCritical thinkingCuriosity and creativityOpen to new ideasLifelong learning• Social healthDevelopment and maintenance of meaningful relationships• Establish satisfying relationships• Good communication skills• Contribute to the community• Make time for FUN• Spiritual health• Perception of having meaning and purpose in life• Possess a set of guiding beliefs, principles, or values• Capacity for love, compassion, forgiveness, fulfillment, etc.• Environmental health• Safety at individual, national, and global levels• Food safety• Ultraviolet radiation• Air and water pollution• Secondhand smokePhysical activity• Any bodily movement produced by contraction of the skeletal muscles that results in a substantial increase in energy expenditure above resting levels• Leisure-time PA• Exercise, sports, recreation, hobbies• Lifestyle PA• Occupational E.g. walking, hauling, lifting• Transportation E.g. walking/biking to work, store, school• Household E.g. sweeping, scrubbing, rakingExercise• A subset of physical activity• Planned, structured, repetitive physical activity• Specific objective: to improve or maintain fitness, physical performance, or health • SO… all exercise is physical activity, but not all physical activity is exerciseFitness• A characteristic of a person• NOT a behavior!A desired outcome of physical activity behavior• Fit people have the stamina to perform daily activities with energy and vigor• Capacity associated with low risk for chronic disease• Genetics and behavior determine one’s fitness level• Two aspects to fitness – Health-related fitness:Focused on areas that relate to our overall health status and our ability to perform daily tasks and activitiesComponents: • Cardiorespiratory fitness• Musculoskeletal fitness• Body composition• Skill-related fitness:Ability to perform specific skills required to take part in various activities and sportsComponents:• Agility• Balance• Coordination• Speed• Power• QuicknessBenefits of physical activity:• Reduces risk of:Premature deathChronic diseasesCardiovascular disease (heart attack and stroke)Type II diabetesHigh blood pressureCancerDepression• Enhances:Physical functioningMuscle and bone healthWeight managementPsychological well-being and moodCognitive functioningPhysical activity guidelines: adultsCardio or aerobic activities: - For substantial health benefits: • 150 min/week of moderate intensity PA (i.e. brisk walking) OR • 75 min/week of vigorous intensity PA (i.e. jogging/running) OR • equivalent combination of moderate and vigorous intensity PAModerate: 30 min., 5 days/weekVigorous: 25 min., 3 days/week- For additional & more extensive health benefits: • Double those values!Muscle-strengthening activities: - Moderate or high intensity activities for all major muscle groups on 2 or more days/weekSome activity is always better than none!Physical activity guidelines: children and adolescents– 60 min or more/day– Most PA should be moderate or vigorous intensity aerobic activityShould include vigorous intensity PA at least 3 days/weekShould include muscle & bone strengthening activity on at least 3 days/weekPA guidelines: older adults– Same as for adults, except…– If they cannot do 150 min because of chronic conditions, should do as much as they can– Focus on balance activities if at risk for falls – Be aware of how chronic


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