Physical Activity - Presentation PDF

PHYSICAL ACTIVITY GÜL DENİZ YILMAZ YELVAR, PT, PhD Physical Activity and Fitness Terminology PA and exercise are not synonymous. PA is defined as any bodily movement produced by the contraction of big skeletal muscles Expendeture energy more than basal level Small muscle activity import...

PHYSICAL ACTIVITY GÜL DENİZ YILMAZ YELVAR, PT, PhD Physical Activity and Fitness Terminology PA and exercise are not synonymous. PA is defined as any bodily movement produced by the contraction of big skeletal muscles Expendeture energy more than basal level Small muscle activity important but not related with health Exercise Subgroup of PA type of PA consisting of planned, structured, and repetitive bodily movement İmprove/maintain one or more components of physical fitness Aerobic power Muscle endurance Muscle strength Body composition Flexibility Physical fitness the ability to carry out daily tasks with vigor and alertness, without undue fatigue with ample energy to enjoy leisure-time pursuits composed of various elements Health-related, skill-releated Intensity of PA Percentage of oxygen uptake reserve (VO2 R), heart rate reserve (HRR), oxygen consumption(VO2 ), heart rate (HR), metabolic equivalents (METs) Useful, convenient, standardized way to describe absolute intensity Light intensity  2.0-2.9 METs Moderate  3.0-5.9 METs Vigorous  more than 6 METs The Primary Physical Activity Recommendations from the 2008 Physical Activity Guidelines Advisory Committee Report 150 min /wk of moderate intensity aerobic activity, 75 min /wk of vigorous intensity aerobic activity, or a combination of both Adults should do muscle strengthening activities that are moderate or high intensity and involve all major muscle groups in 2 day /wk physical inactivity is a global pandemic Lead mortality Globally, 31.1% of adults are physically inactive Physical activity prevents some disease and risk of morbidity Cardiovaskular disease Type II DM Osteoporosis Canser Stroke Osteoarthritis Obesity Mental disease Total energy expenditure components of the body Basal metabolic rate (50-70%) Thermic effect of food (7-10%): digestion and excretion of food Physical activity (20-30%) Total energy expenditure: total energy expended in kilocalories per 24 hour period  Physical activity Daily living activities Other activities Total energy expendeture Active Sedent ary  Physical inactivity is the 4th major risk factor for mortality High blood pressure (13%) Smoking (9%) High blood sugar (6%) Physical inactivity (6%) Obesity (5%) more than 50% of an average person’s waking day prolonged sitting television viewing computer use  Technology & Physical activity Television Electricity, machine, Computer automobile ect. İnternet A Electronic assistants C T T I I V M I E T Y According to WHO data; 31.1% of the population is inactive Physical inactivity increases with age Walking is a common, accessible and inexpensive form of physical activity. Inactivity rate is higher in high- income communities The rate of sitting for 4 hours or more in adults is 41.5% Benefits of Regular Physical Activity and/or Exercise Increased maximal oxygen uptake resulting from both central and peripheral adaptations Decreased minute ventilation at a given absolute submaximal intensity Decreased myocardial oxygen cost for a given absolute submaximal intensity Decreased heart rate and blood pressure at a given submaximal intensity Increased capillary density in skeletal muscle Increased exercise threshold for the accumulation of lactate in the blood Increased exercise threshold for the onset of disease signs or symptoms Reduction in Cardiovascular Disease Risk Factors Reduced resting systolic/diastolic pressure Increased serum high-density lipoprotein cholesterol and decreased serum triglycerides Reduced total body fat, reduced intra-abdominal fat Reduced insulin needs, improved glucose tolerance Reduced blood platelet adhesiveness and aggregation Reduced inflammation Decreased Morbidity and Mortality lower death rates from CAD lower incidence rates for CVD, CAD, stroke, Type 2 diabetes mellitus, metabolic syndrome, osteoporotic fractures, cancer of the colon and breast, and gallbladder disease Other Benefits Decreased anxiety and depression Improved cognitive function Enhanced physical function and independent living in older individuals Enhanced feelings of well-being Enhanced performance of work, recreational, and sport activities Reduced risk of falls and injuries from falls in older individuals Prevention or mitigation of functional limitations in older adults Effective therapy for many chronic diseases in older adults RISKS ASSOCIATED WITH PHYSICAL ACTIVITY AND EXERCISE musculoskeletal injury exercise intensity, the nature of the activity Musculoskeletal anomalies cardiovascular complications Vigoruos intensity exercise Sudden cardiac death Exercise-Related Musculoskeletal Injury Walking and moderate intensity physical activities  low risk jogging, running, and competitive sports  high risk to reduce MSI stretching, warm-up, cool-down, gradual progression of exercise intensity and volume) SUDDEN CARDIAC DEATH AMONG YOUNG INDIVIDUALS 1 per 133,000 men and 769,000 women congenital and hereditary abnormalities hypertrophic cardiomyopathy, coronary artery abnormalities, aortic stenosis exercise does not provoke cardiovascular events in healthy individuals with normal cardiovascular systems Sudden death and MI vigorous intensity exercise, particularly in sedentary men and women with diagnosed CVD FITTE-VP : YOUR EXERCISE PRESCRIPTION Frequency Intensity Time TYPE The particular type of physical activity or exercise you choose to do What you enjoy doing How much time you have Can you afford the activity  Aerobic exercise large muscle groups work dynamically and rhythmically, increasing our body's capacity to use oxygen. Endurance is not getting tired quickly while doing a physical activity or tiredness occurs later walking, cycling, long-term swimming, gardening or field work, skating, tennis Cardiorespiratory Endurance Frequency/ıntensity Working out 5-7 days per week At a 65-85% of your maximum heart rate Going for at least 60 minutes LIGHT PHYSICAL ACTIVITY Walking normally, slower movements, where your heart beats pauses, or not lasting at normally least 10 minutes not provide the same Does not contribute to benefits to your health as health benefits moderate or vigorous Examples: activity Slow walk do not burn sufficient Gardening energy. House cleaning Caring for children MODERATE PHYSICAL ACTIVITY Walking quickly, when you feel your heart beat faster than normal and sweat You should be able to maintain a conversation while walking. Examples: Walking quickly Riding a bike Dancing VIGOROUS PHYSICAL ACTIVITY Walking at a fast pace, to burn more calories you should feel your moderate levels of activity heart beat strongly can also be excellent and sweat options of exercise. It will be difficult to talk. Examples: Walking quickly & carrying weights Aerobics, Zumba Playing soccer Anaerobic exercise Intensive short-term exercise without the use of oxygen Sprint, jump rope, weightlifting Strength/endurance activities Strength is the muscle's ability to withstand resistance Muscular Endurance- the ability of a muscle to repeat a movement many times or hold a position without rest Gradually the resistance is increased Limb and trunk muscles Weight lifting, sit-ups, push-ups  2-3 times per week Strength using heavy resistance Endurance using light resistance Repetitions for strength between 4-8 Repetitions for endurance between 13-20 Flexibility The muscles ability to move a joint through a full range of motion. Muscles stiffen as they get older. If muscles are never stretched, they tighten and begin to limit movement. Flexibility is needed for everyday movements, from tying your shoe to throwing a ball. Types- static, dynamic, yoga, tai chi  Dynamic stretches- involves moving parts of the body continuously while gradually increasing reach, and speed of movement Static stretches- involves stretching a muscle to the point of mild discomfort for a extended time Flexibility- Frequency/Intensity 3 or more times a week Mild tension 15 seconds a stretch for 3 times a total time of 15 minutes to stretch Balance activities Prevents fall Elderly people  Aquatic exercise Decrease joint stress Safety exercise for elderly 28-38 degree-heat 3 days/week 30-60 min ROM, walking, strengthening, flexibility How many steps/daily BARRIERS OF PA Lack of Time: Busy schedules, work commitments, and family responsibilities can make it difficult for individuals to find time for regular exercise. Lack of Motivation: Some people may struggle with motivation to start or maintain a physical activity routine, especially if they do not enjoy exercise. Perceived Lack of Energy: Fatigue, stress, or a feeling of low energy can discourage individuals from being physically active. Health Issues: Physical limitations or chronic health conditions can be significant barriers to physical activity. Fear of worsening an existing health condition or causing injury can deter people from exercise. Lack of Access: Limited access to fitness facilities, parks, sidewalks, or safe outdoor spaces for physical activity can hinder participation. Cost: The cost of gym memberships, fitness equipment, or sports gear can be a barrier for some individuals. Environmental Factors: Extreme weather conditions, pollution, or safety concerns in the neighborhood can discourage outdoor physical activity.  Social Support: Lack of encouragement, accountability, or social connections related to physical activity can be demotivating. Self-Consciousness: Some people may feel self-conscious about their appearance or fitness level, which can prevent them from exercising in public settings. Lack of Knowledge: A lack of awareness or knowledge about the benefits of physical activity, how to get started, or how to perform exercises correctly can be a barrier. Inconvenience: If physical activity options are not convenient or accessible, individuals may be less likely to engage in them. Cultural and Social Norms: Cultural beliefs and societal norms may discourage or limit certain groups of people from participating in specific types of physical activities. Age and Life Stage: Life transitions such as retirement or parenthood can change an individual's physical activity habits. Injuries: Previous injuries or fear of injury can prevent people from engaging in physical activities they once enjoyed. Mental Health: Conditions like depression or anxiety can make it challenging to initiate or maintain physical activity routines. Physical activity guidelines- Group study Children/adolescent FITTE-VP prescription Adults Key points Elderly people Examples of PA Pregnancy Barriers and Rheumotological disease recommendations Diabetes Diasabled people Canser