Assessing Intensity of Physical Activities

Assessing Intensity of Physical Activities

• Physical activity encompasses various movements, including recreational activities, active transportation, and household chores.
• Activities are categorized into leisure-time activities, commuting activities, household activities, and occupational activities.
• Regular physical activity reduces noncommunicable disease risk.

Intensity of Physical Activities

• Intensity is assessed on a subjective scale (0-10).
• Moderate intensity is rated 5 or 6.
• Vigorous intensity is rated 7 or 8.
• The metabolic equivalent of task (MET) is another measure.

MET Values

• One MET is the energy expenditure of sitting quietly (3.5 ml O2 / kg / min).
• Moderate activities are 3-6 METs (e.g., dancing, brisk walking).
• Vigorous activities are 6+ METs (e.g., running, high-impact aerobics).

Physical Inactivity and Noncommunicable Diseases (NCDs)

• NCDs are non-infectious and non-transmissible medical conditions.
• Examples of NCDs include cardiovascular diseases, stroke, diabetes, certain cancers, osteoporosis, and mental health issues.
• The prevalence of NCDs is rising, particularly in low- and middle-income countries.
• Physical inactivity is a significant risk factor for mortality and NCDs.

Incorporating Physical Activity into Daily Life

• To combat physical inactivity, incorporate more physical activities into daily routines.
• Examples include walking/biking to work/school, taking the stairs, household chores, and walking the dog.
• Structured recreational activities are also essential.

Global Recommendations for Physical Activity

• Children and Adolescents (5-17 years): At least 60 minutes of moderate to vigorous physical activity daily.
• Adults (18-64 years): At least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity activity per week.
• Older Adults (65 years and above): Regular physical activity that enhances balance and prevents falls, along with aerobic activities.

The Cardiorespiratory System and Exercise

• The cardiorespiratory system facilitates the exchange of nutrients, oxygen, and waste products between blood and tissues.
• It consists of the heart, blood vessels, and blood.
• The heart has four chambers: two atria (receiving chambers), and two ventricles (pumping chambers).
• The cardiac cycle involves systole (contraction) and diastole (relaxation) phases.

Blood Pressure

• Blood pressure is measured during the cardiac cycle.
• Systolic pressure is the pressure during contraction (110-140 mmHg).
• Diastolic pressure is the pressure during relaxation (75-80 mmHg).

Effects of Exercise on the Cardiovascular System

• Exercise increases heart rate and blood pressure to meet increased oxygen demands.
• Cardiac output (CO) is the amount of blood pumped by the heart per minute.
• Stroke volume (SV) is the amount of blood ejected per contraction.
• Fitness improves heart efficiency, leading to lower resting heart rate and higher cardiac output.

Understanding Cardiovascular Disease

• Cardiovascular disease (CVD) encompasses conditions affecting the heart and blood vessels.
• Key types include coronary heart disease (CHD), stroke, and hypertension.
• CHD is the leading cause of death, characterized by reduced blood supply to the heart.
• Stroke occurs when the brain is deprived of oxygen-rich blood.
• Hypertension is persistently high blood pressure.

Obesity and Overweight

• Overweight is defined as a body weight exceeding ideal weight by 10%.
• Obesity is defined as a body weight exceeding ideal weight by 30%.
• Weight assessment methods include BMI and waist circumference.

Diabetes and Cardiovascular Disease

• Diabetes Mellitus (DM): High blood sugar due to insulin dysfunction.
• Type 1: Pancreas produces little or no insulin.
• Type 2: Insulin production is sufficient, but cells are resistant to its effects.

Nutrition for an Active Lifestyle

• Maintain a balanced diet for an active lifestyle.
• Macronutrients are carbohydrates, fats, and proteins.
• Micronutrients include vitamins and minerals.
• Water is essential for hydration.

Hydration

• Water loss occurs while urinating, perspiring, breathing, and defecating.
• Recommended daily water intake: 2.7 liters for women, 3.7 liters for men.
• Hydration is crucial during exercise.

Body Image and Eating Disorders

• Body image is an individual's perception of physical appearance.
• Types of eating disorders include anorexia nervosa, bulimia nervosa, and binge eating disorder.
• Anorexia nervosa is characterized by extreme food restriction and distorted body image.
• Bulimia nervosa involves binge eating followed by compensatory behaviors (e.g., vomiting).
• Binge eating disorder is characterized by consuming large amounts of food without purging.

Causes of Eating Disorders

• Eating disorders can result from biological, psychological, and sociocultural factors.

Alcohol Misuse and Abuse

• Alcohol is a psychoactive substance.
• Blood Alcohol Concentration (BAC) measures the amount of alcohol in the bloodstream.
• Excessive alcohol intake poses risks including injuries/deaths, sexual assaults, academic and legal issues.