Unit 7: Physical Activity

1. Unit 7: Physical Activity

2. The Average Canadian?

3. Physical Activity in Canada • 63% of Candaians not getting enough physical activity to reap the associated health benefits • Most Candians are confused as to the recommendations for physcial activity PHAC facts

4. Canadian Health Measures Survey (CHMS,2009)Change in PA of adults between 1981-2007/2009

5. Canadian Health Measures Survey (CHMS,2009)Change in PA of children between 1981-2007/2009

6. Canadian Physical Activity Guide • Joint effort of Public Health Agency of Canada and Canadian society of Exercise Physiologists

14. Key definitions Physical Activity: any active movement you do that spends calories Exercise: is a planned, structured and repetitive activity aimed at improving physical fitness • Physical fitness: how able you are to perform physically demanding tasks The difference is your intentions!

15. Physical Activity http://www.merthyr.gov.uk/NeedsAssessment/Health+and+Well-being/Physical+Activity.htm

16. Components of physical fitness • Health related fitness: has four components • Cardiorespiratory fitness • Muscular strength and endurance • Flexibility • Body weight and composition

17. Components of physical fitness • Performance-related fitness: includes the same as health-related PLUS: • Speed and power • Agility • Balance • Reaction time • Anaerobic power and capacity

18. Aerobic vs. Anaerobic Activity • There are two main ways that your body produces energy: • Aerobically (with oxygen): • C6 H12O6 + 6O2→ 6H2O + 6CO2 + 38 ATP • Glucose + oxygen → water + carbon dioxide + ENERGY • Or Anaerobically (without oxygen) • C6H12O6 → 2C3H6O3 + 2 ATP • Glucose → Lactic Acid + ENERGY

19. Aerobic fitness • Uses aerobic metabolism • Activities that train the cardiorespiratory system. • Improves oxygen consumption in the body • Performed at moderate intensities for extended periods of time • So your cardiovascular system knows exactly how much oxygen it needs to send and where to send it! • Raises heart rate, breathing rate, metabolic rate and body temperature

20. Recommended training zone • In each session you should be working for 20-60 minutes and at 60-90 % of maximum heart rate • Maximum HR (MHR)= 220 – your age in years = MHR • MHR X 0.6 = 60% of your MHR • MHR X 0.9 = 90% of your MHR • To actually determine your heart rate, measure it at your pulse • In a ten second interval, count the number of beats (start counting at one). Multiply that number by 6

21. Anaerobic Fitness • Use anaerobic metabolism • Intense activity that often improves strength power, speed, and muscle mass • These pathways are typically recruited • in the first 120 seconds of exercise • when exercise demand is increased • during short bouts of intense exercise

22. Risks of Physical Activity • Most common risk = injuries • Most often effect the musculoskeletal system • Traumatic injuries ex. Sprained ankle, fractured arm • Overuse injuries ex. Runner’s knee, tennis elbow • General Overstress • Temperature injury • Dehydration • Sudden death • *****In people who are already at high risk********

23. Risks of Exercise • ***Overall, exercise reduces CVD risk. However, vigorous exercise increases risk of a myocardial infarction in people who already have CVD

24. Determining if you are overtraining • Exercise can become a compulsion: “I have to do it no matter what!” • Overtraining signs include: • Persistent pain, especially of the joints • Increased difficulty performing a standard exercise level • Increases susceptibility to infections. Ie. Influenza, acne • Feeling tired, lacking energy, lack of enthusiasm • If you are experiencing these signs: REST!!!!

25. Where to start?? Have a doctor examine you before you begin exercising if you are over 35 or at high risk Have someone who specializes in exercise supervise you • Increase activity level GRADUALLY!!

27. Muscular Strength and Endurance • Strength: the ability to produce a large amount of force in a single contraction • Endurance: the ability to perform many repetitions with a sub-maximal resistance

28. Muscular Strength and Endurance:Recommendations • balance both sides of your body • Do at least one exercise for each major muscle group • Do complimentary exercises • Ex. biceps curls after triceps extensions • Do a full range of motion • Work larger muscles first before smaller muscles • Maintain correct technique • Breathe!

29. Muscular Strength and Endurance:Recommendations • Overall, no single well-planned program is superior to another • Basic recommendation: • Moderate intensity resistance training • One set of 8-12 exercises done at least 2 times per week • Schedule at least one day of rest between working the same muscle group • Mix it up to avoid boredom and plateaus!

30. Flexibility • Flexibility: the range of motion of a joint • Improves lifelong mobility, reduces risk of injury • Stretching is done to improve flexibility • Simplest stretching = static stretching • Muscles should be warm • Ease into the stretch (it should never hurt!) • Hold for at least 30-60 seconds

31. Flexibility • Warming up should be done before performing any taxing exercise • Decreases risk of injury • This helps your body leave its homeostatic state and prepare itself for exercise • Then, gently stretch the muscle • Work your way through most joints

32. Yoga • Ancient practice, with many different manifestations • Has 8 main aspects: • breathing, postures, meditation, control of the senses, concentration, personal ethics, universal ethics and bliss • Several studies support the association between certain yoga practices and improved health

33. How does yoga produce health benefits? • Yoga downregulates the : • Hypothalamic-Pituitary-Adrenal (HPA) axis which leads to the release of cortisol, a stress hormone • Sympathetic nervous system (SNS), also elevated during stress response • These two systems are associated with increased risk of cardiovascular disease, obesity, diabetes, autoimmune disorders, depression, substance abuse, thus, yoga reduces their risk!

34. Meta-analysis of Yoga vs. Exercise