Exercise Guidelines for Adults and Special Groups

Adults and Exercise

• Adults aged 65 and above should engage in varied physical activities that focus on functional balance and strength training.
• They should engage in these exercises at moderate to higher intensity for at least 3 days a week to improve functional capacity and prevent falls.
• Adults should work to limit their sedentary time.

Pregnancy and Exercise

• Pregnant and postpartum women should engage in at least 150 minutes of moderate-intensity aerobic physical activity per week.
• They should incorporate a variety of aerobic and muscle-strengthening exercises, limiting sedentary time.

People with Chronic Conditions and Exercise

• People living with hypertension, type 2 diabetes, HIV, and cancer should do at least 150-300 minutes of moderate-intensity aerobic activity per week.
• Alternatively, they can do 75-150 minutes of vigorous-intensity activity or an equivalent combination.
• They should also include muscle-strengthening activities involving all major muscle groups at moderate or greater intensity two or more days per week.

Exercise Principles

• The Overload Principle: Varying exercise mode, intensity, and duration of training leads to better fitness.
• The F.I.T.T. Principle: This principle stands for Frequency, Intensity, Time, and Type, crucial components of a well-rounded exercise plan.
• The Specificity Principle: The body adapts to the specific demands of the exercises performed, leading to improvements in those areas.
• The Rest and Recovery Principle: Adequate rest is as essential as exercise to allow the body to repair and adapt.
• The Use It or Lose It Principle: Muscle and fitness levels decline without regular use.

The Cardiovascular System

• The cardiovascular system delivers oxygen and nutrients to cells.
• It plays a role in temperature regulation and transports hormones.
• White blood cells, a key component of the immune system, are also transported by the blood.

Organ Systems

• Organs in a system work together to function as a whole.
• The digestive system, for example, relies on each organ working in sequence to break down food and absorb nutrients.

Digestive System

• Digestion involves breaking down food for nutrient absorption, consisting of mechanical and chemical digestion.
• Mechanical digestion is the physical breakdown of food into smaller pieces which takes place in the mouth and stomach.
• Chemical digestion breaks down large molecules into smaller units for absorption, primarily occurring in the small intestine with aid from enzymes.

Types of Joints

• Hinge Joints: Allow only flexion and extension, like the elbow and knee.
• Ball and Socket Joints: Offer the greatest range of movement, enabling flexion, extension, abduction, adduction, rotation, and circumduction. Examples are the shoulder and hip joints.

Movement Terms

• Extension: Moving a limb backwards, such as during the pull stroke in front crawl.
• Abduction: Moving a limb away from the midline of the body, as in a jumping jack.
• Adduction: Moving a limb towards the midline of the body, reversing abduction movements.
• Circumduction: Moving a limb in a circle, such as during an overarm tennis serve.
• Rotation: Turning a limb around its long axis, like using a screwdriver.

Posture

• Posture refers to the habitual or assumed alignment and balance of the body segments over the base of support.
• Good posture is crucial for appearance, self-concept, and overall health.