KIN 122: Exam 1 Study Guide Introduction to physical activity and health• Definitions of health and wellnesshealth: NOT simply absence of sickness or diseasepresence of sufficient energy and vitality to accomplish daily tasks and active recreational pur-suits without undue fatigueorhealth is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmityimportant for: economic reasons(sick days, healthcare costs), personal reasons(stress, ability to perform activities of daily living, longevity, quality of life)wellness: state of optimal overall well-being. encompasses both mind and body. active lifelong process ofmaking choices toward a more successful(healthy) existence. consistent with shift away from focus on ill-nessstriving to continuously achieve and maintain a healthy lifestyle• Components of wellnessimportant to have balance in all 6 components.-physical health, environmental health, emotional health, social health, intellectual health, spiritual health• Goal of a healthy lifestylemodify behavior to eliminate/minimize unhealthy behavior2 requirements to achieve a healthy lifestyle:must understand what a healthy lifestyle is and recognize how your own habits deviate.• Risk factors for death in high compared to low income countrieshigh income:tobacco use: deaths(millions) 1.5, 17.9% of totalhigh blood pressure: deaths: 1.4, % 16.8obesity/overweight: .7, 8.4%physical inactivity: .6, 7.7%high blood glucose: .6, 7.0%low income:childhood underweight: 2.0mil, 7.8%high blood pressure: 2.0mil, 7.5%unsafe sex: 1.7mil, 606%unsafe water, sanitation, hygiene: 1.6mil, 6.1%high blood glucose: 1.3mil, 4.9%physical inactivity: 1.0mil, 3.8%• Difference between physical activity, exercise, and fitnessphysical activity: any bodily movement produced by contraction of the skeletal muscles that results in a substantial increase in energy expenditure above resting levels2 types of PA:leisture-time PA: exercise, sports, recreation, hobbieslifestyle PA: occupational(walking, hauling, lifting, etc.), transportation(walking, biking, to life activities such as school), household(sweeping, scrubbing, raking, etc)exercise: a subset of physical activity. Planned, structured, repetitive physical activity. Individuals engage in exercise to improve or maintain fitnessaka all exercise is physical activity, but not all PA 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. Genetics and behavior deter-mine one’s fitness levelremember* not a behavior, but a characteristic of a persontwo types:skill-related fitness: ability to perform specific skills required to take part in various activities and sports. Not strongly related with overall health6 components: agility, balance, coordination, speed, power, quickness/reaction timehealth-related fitness: focused on areas that affect: overall health, energy, and ability to perform daily tasks and activities4 components: cardiorespiratory fitness, musculoskeletal fitness(muscular strength, muscular endurance), flexibility, body composition• Benefits of physical activityreduces risk of:::enhances:::older adults: reduces risk of falling, improves ability to live independently, potentially associated with im-provements in cognitive functioningchildren: some evidence to suggest may improve grades/test scores. reduces risk for obesity throughout lifeteenagers: improves strength, builds lean muscle, and decreases body fat. helps build stronger bonespeople trying to manage their weight: burns calories while preserving lean muscle mass. key component of any weight-loss or weight-management effortpeople with physical disabilities, such as arthritis: improves stamina and muscle strength, improves psy-chological well-being and quality of life by increasing the ability to perform the activities of daily lifeeveryone under stress, including persons experiencing anxiety or depression: improves mood, helps re-lieve depression, and increases feeling of well-being• 2008 PA Guidelineso Recommendations for moderate and vigorous activityo Differences in recommendations for children and older adultsadults: cardio or aerobic activities:-for important health benefits:-150 min/week of moderate intensity PA (ie brisk walking)OR 75 min/week of vigorous intensity PA (ie jogging/running)OR equivalent combination of moderate and vigorous intensity PA-moderate 30 min, 5 days per week-vigorous 25 min 3 days per week-for additional and 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 per week-some activity is better than noneolder adultssame as for adults, except if they cannot do 150 min because of chronic conditions, should do as much as they canchildren and adolescents60 min or more of PA dailymost should be moderate or vigorous intensity aerobic activityshould include vigorous PA at least 3 days./weekshould include muscle-strengthening activity on at least 3 days/weekshould include bone-strengthening activity on at least 3 days/week• Current PA levels31.6% adults get 0 leisure time activity33.1% of adults meet aerobic PA guidelines24.2% of adults meet muscle strength PA guidelines3.8% of elementary schools require daily PE1 state has a regulation that licenses childcare providers meet a minimum amount of PApopulations with low rates of PA: women, low income, lower education, african americans and hispanics,northeastern and southern US, people with disabilities, older adults• Healthy People 2020- overview on what it isgoals: attain high quality, longer lives free of preventable disease, disability, injust, and premature death. achieve high equity, eliminate disparities, and improve the health of all groups. Create social and physicalenvironments that promote good health for all. Promote quality of life, healthy development, and healthy behaviors across all life stages.focuses on determinants of health: the range of persona, social, economic, and environmental factors that influence health status. now has a goal to reduce health disparities• What are health disparities?• Incorporating PA into daily lifeclean room, apartment, home. Go out for short walks with friends. do yard/manual labor. walk the dog. if you are watching TV, sit up and/or do exercise during