Why is physical activity, exercise, and fitness important? Flashcards
SMART GOALS
S: a goal implies an action you want to take and it has to be specific M: can be prescriptive such as run 3 times a week for 30 min at a moderate effort OR can be fitness (increase arm strength) OR performance driven (bench press my body weight) A: if you set the bar too high then you can get discouraged so start small or if it is a large goal make sure you have intermediate goals R: make sure it is something you can achieve. Are you willing to put in the work for the goal? - This is where the of activity can be important to making your goal realistic NOTE: make sure that you aren’t doing irrelevant activities T: timing. Your goals should have a date you want to achieve them
What are the top 10 causes of death reported in Canada in 2011?
- Malignant neoplasms (Cancer) 2. Diseases of the Heart 3. Cerebrovascular disease (Stroke) 4. Chronic Lower respiratory diseases 5. Accidents 6. Diabetes Mellitus 7. Alzheimer’s disease 8. Influenza and Pneumonia 9. Suicide 10. Nephritis, nephrotic syndrome and nephrosis (kidney disease)
What are the top 10 leading risk factors increasing risk of death reported world wide?
Note: there are different challenges in low-income versus high income countries high income countries: 1. Tobacco use 2. High Blood Pressure 3. Overweight and Obesity 4. Physical Inactivity 5. High Blood Glucose 6. High cholesterol 7. Low fruit and veg intake 8. Urban Outdoor air pollution 9. Alcohol use 10. Occupational risks
Why is it important to understand the causes of death and the factors that lead to increased risk of death
So of those leading causes and risk factors are preventable - That means that treatment and strategies designed to reduce either the direct causes of death or the risk factors associated with death can work -It also mean that in early adulthood what you do now is important to you long term health outcomes One of those key risk actors is Physical Inactivity -That means that we can develop both a societal and personal level a SMART goal directly related to this risk factor
What is health?
WHO- 1948 -A complete state of mental, social, and physical well-being -Not merely the absence of disease or infirmity - Positive health- capacity
What is the Wellness Model of Health? (1984) Are you healthy?
-View health not as a state, but a dynamic model (process) -Health is an internal experience or feeling I am feeling healthy today because I have low back pain and today I don’t
What is Wellness? Are you well?
-A more holistic concept that describes a state of positive health in the individual -Have the component of health balanced and at sufficient levels I am feeling well because I am teaching
What is Morbidity
Any departure from the state of physical or psychological well being measured through quality of life Morbidity is transient - it is not stable If you find exam time stressful, you have morbidity in your life
what is active life expectancy?
Age expected to live without conditions restricting activities
What is disability free life expectancy?
Number of years remaining with no limitations attributed to impairments
What is Physical Activity?
- Any bodily moment produced by skeletal muscle that results in energy expenditure above resting energy expenditure - Bouchard 2012 - All leisure and non-leisure body movements resulting in an increased energy output from the resting condition-Warburton 2007 *Includes the distinction between leisure and non leisure - Physical Activity broadly encompasses exercise, sports physical activities done as a part of daily living (chores), occupation, leisure- Time PA, and active transportation
Leisure Time Physical Activity
-An activity undertaken in individuals discretionary time -Involves personal choice (personal needs and interests) -Wide variety imitation that go beyond changes ones “health or fitness”
Exercise
-Form of leisure time PA -Repeated over an extended period of tie with specific external objectives such as improvement of fitness, physical performance or health -Planned, structured, and repetitive and that has as a final objective the improvement r maintenance of physical fitness
Sport
-Form of PA that involves competition with rules with a regulatory body
Performance related Physical Fitness
-the ability to perform muscular work satisfactorily -Attained those characteristics that permit acceptable performance (are you fit enough)
Health related physical Fitness
-State characterized by an ability to perform daily activities with visor by traits and capacities associated with low risk of chronic disease and pre-mature death
Health related physical Fitness Components associated with health related fitness include five major components shown
Cardiorespiratory Muscular Strength Muscular Endurance Body Composition Flexibility
Sport and skill related components of fitness
Performance Health: Cardiorespiratory, muscular strength, muscular endurance, body composition, and flexibility Sport skill: agility, coordination, speed, balance, reaction time, power
Physical Inactivity
The absence of physical activity usually reflected as the proportion of time not engaged in physical activity of a predetermined intensity (how much time spent sitting) Decline in PA has been so dramatic now Physical Inactivity is a “risk factor” for chronic disease
Concept of exercise as medicine
A solution to the greatest public health problem of the 21st century
Exercise and physical activity are integral to the prevention and treatment of chronic diseaes and should be regularly assessed as part of medical care
Guiding Principlesp of Exercise is medicine
Exercise and physical activity are imprtant to health and the prevention and treatment of many chrinic diseases
More should be done to address physical activity and exercise in health care settings
What is exercise prescription
has a type and dose, a dosing frequency, a duration of treatment, a thrapeutic goal, and anticipated adverse effects
Any exercise presription resembles a drug presciption: Exercise A, taken N times daily, for X duration of weeks/months/years
The percription needs to meet the person’s individual needs. goals and ability level
Frequency and intensity of each session are chosen by the person;s intrinic endurance and ability to recover
The progression and duration of the program are determined by the person’s intermediate and long term goal
Who is exercise is medicine for?
Healthy and stable adults:
Use a decision making flowchart to helo guide your prescription
Use a presription pad to administer the prescription
What Challenges might we face working in and with these different populations?
Barries Reported by Sendentary Canadians
Energy
Motivation
Time
Long-term Illness
Lack Skills
Cost
Uncomfortable
Fear Injury
Child Care
Type of facility
Lack safe places, Partner, support
Risks
Asymptomatic men and women who have less than or equal to one CVD risk factor (2.3)
Asymptomatic men and women who have greater than or equal to 2 risk factors (2.3)
Individuals who have known CV, pulmonary, or metabolic disease or one or more signs and symptoms (2.2)
