Assessing Intensity of Physical Activities PDF

Assessing Intensity of Physical It is important to note that the perception of intensity can vary with age. What is moderate for a Activities younger individu...

Assessing Intensity of Physical It is important to note that the perception of intensity can vary with age. What is moderate for a Activities younger individual may be vigorous for an older Overview of Physical Activity adult. Physical activity encompasses a wide range of movements, including play, games, sports, Physical Inactivity and recreational activities, physical education, active Noncommunicable Diseases (NCDs) transportation (like biking and walking), household Understanding NCDs chores, and manual labor. These activities can be categorized into four main types: Noncommunicable diseases (NCDs) are medical conditions that are non-infectious and non- 1. Leisure-time Activities: Engaging in transmissible. Common NCDs include: sports, dance, or exercise for enjoyment. 2. Commuting Activities: Walking or biking to Cardiovascular diseases work or school. Stroke 3. Household Activities: Chores like cleaning, Diabetes gardening, and cooking. Certain cancers (e.g., colon and breast 4. Occupational Activities: Physical tasks cancer) performed as part of one’s job. Osteoporosis Regular physical activity, particularly at moderate Mental health issues (e.g., anxiety and to vigorous levels, is crucial for reducing the risk of depression) noncommunicable diseases (NCDs). The prevalence of these diseases is rising, Intensity of Physical Activities particularly in low- and middle-income countries like the Philippines, largely due to increased To assess the intensity of physical activities, a urbanization and sedentary lifestyles. subjective scale from 0 to 10 is often used: Consequences of Physical Inactivity Moderate Intensity: Rated as a 5 or 6 on the scale. Physical inactivity is a significant risk factor for mortality and the prevalence of NCDs. It is defined Vigorous Intensity: Rated as a 7 or 8. as a level of activity that is insufficient to maintain good health. The World Health Organization The Metabolic Equivalent of Task (MET) is (WHO) has identified physical inactivity as a public another useful measure. One MET represents the health concern and emphasizes the need to energy expenditure of sitting quietly, approximately improve activity levels across four domains: 3.5 milliliters of oxygen per kilogram of body weight per minute. Activities can be classified based on 1. Occupational their MET values: 2. Transportation Moderate Activities: 3-6 METs (e.g., 3. Domestic/Household dancing, brisk walking). 4. Leisure Vigorous Activities: 6+ METs (e.g., running, high-impact aerobics). Incorporating Physical Activity into Daily Life Examples of MET Values for Dancing To combat physical inactivity, individuals should Ballet and Jazz Rehearsals: 5 METs incorporate more physical activities into their daily routines. Examples include: Ballet and Jazz Performances: 6.8 METs High-Impact Aerobics: 7.3 to 8.5 METs Walking or biking to school or work Disco Dancing: 7.8 METs Taking the stairs instead of the elevator Competitive Ballroom Dancing: 11.3 Engaging in household chores METs Walking the dog Slow Ballroom Dancing (e.g., Waltz, Gardening Tango): 3 METs In addition to these baseline activities, it is Duration of Activities essential to engage in structured recreational activities, such as sports or exercise programs, to Moderate-Intensity Activities: Can enhance fitness and health. generally be sustained for 25-50 minutes. Vigorous-Intensity Activities: Typically last less than 25 minutes. Global Recommendations for Physical Activity The Cardiorespiratory System and The WHO provides guidelines for physical activity Exercise tailored to different age groups: Overview of the Cardiorespiratory System Children and Adolescents (5-17 years): At The cardiorespiratory system plays a crucial role in least 60 minutes of moderate to vigorous maintaining homeostasis by facilitating the physical activity daily. exchange of nutrients, oxygen, and waste products Adults (18-64 years): At least 150 minutes between the blood and tissue cells. This system of moderate-intensity or 75 minutes of consists of: vigorous-intensity activity per week. Heart: The muscular organ that pumps Older Adults (65 years and above): blood throughout the body. Regular physical activity that enhances balance and prevents falls, alongside Blood Vessels: The network of arteries, aerobic activities. veins, and capillaries that transport blood. Blood: The fluid that carries oxygen, These recommendations are aimed at improving nutrients, hormones, and waste products. cardiovascular health, metabolic health, musculoskeletal health, and mental well-being, and Anatomy of the Heart preventing falls and chronic diseases. The heart is roughly the size of a fist and is located Conclusion in the mediastinum, between the lungs. It has four chambers: Physical inactivity is a major contributor to the prevalence of NCDs, making it essential to assess 1. Atria: The upper chambers (right and left and enhance physical activity levels across all atria) receive blood returning to the heart. domains of daily life. By understanding the intensity of physical activities and incorporating more Right Atrium: Receives movement into our routines, we can significantly deoxygenated blood from the body improve our health outcomes and reduce the risk of via the superior and inferior vena chronic diseases. Remember, even small changes cavae. in daily activity can Left Atrium: Receives oxygenated blood from the lungs via the pulmonary veins. 2. Ventricles: The lower chambers (right and left ventricles) pump blood out of the heart. Right Ventricle: Pumps deoxygenated blood to the lungs through the pulmonary trunk for gas exchange. Left Ventricle: Pumps oxygenated blood to the rest of the body through the aorta. Cardiac Cycle The heart functions through a cycle of contraction (systole) and relaxation (diastole): Systole: The phase when the ventricles contract to pump blood out of the heart. Diastole: The phase when the heart relaxes, allowing the chambers to refill with blood. During each cardiac cycle, two sounds are produced, often referred to as "lub-dub": First Heart Sound (Lub): Caused by the closure of the atrioventricular (AV) valves (tricuspid and mitral valves). Second Heart Sound (Dub): Caused by the closure of the semilunar (SL) valves as the ventricles contract. Blood Pressure is essential for maintaining a healthy cardiorespiratory system and preventing chronic Blood pressure is measured during the cardiac diseases. cycle: Systolic Pressure: The pressure in the Understanding Cardiovascular arteries during ventricular contraction, Disease typically ranging from 110 to 140 mmHg in Overview of Cardiovascular Disease (CVD) healthy adults. Diastolic Pressure: The pressure in the Cardiovascular disease (CVD) encompasses a arteries during ventricular relaxation, range of conditions affecting the heart and blood typically ranging from 75 to 80 mmHg. vessels. Key types of CVD include: The pulse, or the throbbing sensation felt in Coronary Heart Disease (CHD): The arteries, is a result of the periodic expansion and leading cause of death, characterized by recoil of the arteries due to blood pressure reduced blood supply to the heart due to changes. atherosclerosis. Stroke: Occurs when the brain is deprived Effects of Exercise on the Cardiovascular System of oxygen-rich blood, either due to blockage (ischemic stroke) or bleeding (hemorrhagic During exercise, the heart rate and blood pressure stroke). increase to meet the heightened demand for Hypertension: Often termed the "silent oxygen and nutrients by working muscles. Key killer," it refers to persistently high blood points include: pressure. Heart Failure: A condition in which the heart Cardiac Output (CO): The amount of blood cannot pump enough blood to meet the pumped by the heart per minute body's needs. Stroke Volume (SV): The amount of blood ejected by the heart with each contraction. Coronary Heart Disease (CHD) As fitness improves, the heart becomes more CHD results from atherosclerosis, a process where efficient: the arteries narrow and harden due to plaque buildup. This can lead to: Increased Stroke Volume: A stronger heart pumps more blood per beat, allowing for a Angina: Chest pain resulting from lower heart rate at rest and during exercise. insufficient blood flow to the heart, often a Higher Cardiac Output: During intense warning sign of an impending heart attack. exercise, trained athletes can increase their Myocardial Infarction (Heart Attack): CO significantly, sometimes up to sevenfold Occurs when a blood clot completely blocks (e.g., 35 liters per minute). blood flow to the heart, causing damage or death to heart muscle tissue. Cardiorespiratory Endurance (CRE) Stroke Cardiorespiratory endurance is the ability of the heart, blood vessels, and lungs to supply oxygen to A stroke can be classified into two main types: working muscles during sustained physical activity. It is often assessed using VO2 max, which 1. Ischemic Stroke: Caused by a blockage in measures the maximum volume of oxygen the a blood vessel supplying the brain, body can utilize during intense exercise. accounting for approximately 80% of all strokes. VO2 Max Testing: While laboratory testing can be expensive and complex, several field 2. Hemorrhagic Stroke: Results from the tests can estimate VO2 max without rupture of a blood vessel in the brain. specialized equipment. Improvements in CRE can be tracked through changes in The effects of a stroke can vary widely depending VO2 max over time. on the area of the brain affected, leading to potential paralysis, vision problems, and cognitive impairments. Conclusion The cardiorespiratory system is vital for supporting Hypertension physical activity and overall health. Regular exercise enhances the efficiency of the heart and Hypertension is characterized by consistently lungs, improves blood circulation, and increases elevated blood pressure, often without noticeable the body’s ability to utilize oxygen. Monitoring heart symptoms. Key points include: rate, blood pressure, and VO2 max can provide valuable insights into cardiovascular fitness and overall health. Engaging in regular physical activity  Silent Nature: Many individuals are Impaired Fasting Glucose (IFG): Elevated unaware of their high blood pressure until blood sugar after fasting. measured. Impaired Glucose Tolerance (IGT): Long-Term Risks: If uncontrolled, Elevated blood sugar after a glucose hypertension can lead to serious health tolerance test. issues, including heart attack, stroke, kidney damage, and blindness. Physical Activity and Diabetes Management Management strategies include: Engaging in regular physical activity is crucial for managing diabetes and reducing the risk of CVD. Maintaining a healthy weight Key recommendations include: Regular physical activity 150 Minutes of Physical Activity per Healthy eating habits Week: The American Diabetes Association Monitoring salt intake emphasizes this for individuals with impaired Avoiding tobacco use glucose tolerance. Managing stress levels Aerobic Exercise: Improves glycemic control and aerobic fitness. Obesity and Overweight Resistance Training: Enhances insulin sensitivity and prevents muscle mass loss, Overweight: Defined as a body weight that contributing to better metabolic health. is at least 10% above the ideal weight. Obesity: Defined as a body weight that is at The benefits of a single session of aerobic exercise least 30% above the ideal weight. can last for 24-72 hours, highlighting the importance of consistent activity. Resistance Excessive weight is often assessed using: training can also improve resting metabolic rate and assist in weight management. Body Mass Index (BMI): Calculated as weight in kilograms divided by height in Conclusion meters squared. While BMI is a useful screening tool, it does not directly measure Understanding cardiovascular disease and its risk body fat or distribution. factors is essential for prevention and management. Maintaining a healthy lifestyle Waist Circumference: A more specific through regular physical activity, balanced nutrition, measure of abdominal fat, with healthy and weight management can significantly reduce thresholds being ≤40 inches (102 cm) for the risk of CVD and improve overall health. Early males and ≤35 inches (88 cm) for females. detection and management of conditions like Measurements exceeding these thresholds hypertension and diabetes are critical in preventing increase cardiovascular risk. the progression of cardiovascular diseases. Visceral Fat The Musculoskeletal System and Visceral fat is stored deep within the abdomen and Exercise is more harmful than subcutaneous fat. It is associated with various health risks, including Overview of the Musculoskeletal System increased inflammation and metabolic issues. The musculoskeletal system comprises muscles, bones, cartilage, tendons, and ligaments, working Diabetes and Cardiovascular Disease together to produce movement, maintain posture, stabilize joints, and generate heat. Key Diabetes significantly increases the risk of components include: developing CVD. Key points include: Skeletal Muscle: Comprising about 40% of Diabetes Mellitus (DM): Characterized by body mass, skeletal muscles are under high blood sugar levels due to insulin voluntary control and can contract rapidly dysfunction. and forcefully. They require rest after Type 1 Diabetes: The pancreas periods of activity. produces little or no insulin. Cardiac Muscle: Found in the heart, this Type 2 Diabetes: Insulin production involuntary muscle contracts steadily and is sufficient, but cells are resistant to can increase its rate during exercise. its effects. This type is often linked to Smooth Muscle: Located in the walls of obesity. organs (e.g., stomach, bladder), smooth muscle is also involuntary and contracts Prediabetes: A condition where blood sugar levels slowly and continuously. are elevated but not high enough to be classified as diabetes, typically characterized by: Muscle Contraction Mechanism Muscle cells, or fibers, are elongated and striated Improved Muscle Endurance: Enhanced due to the arrangement of myofilaments. ability to perform sustained activities. The sliding filament theory explains muscle Body Composition: Increased lean body contraction: mass and reduced body fat, contributing to better metabolic health. Myofilaments: Thin (actin) and thick (myosin) filaments interact, sliding past each Resistance training, such as circuit training, can other to shorten the muscle fiber. improve body composition and enhance glucose Cross-Bridge Activity: The attachment and metabolism, reducing the risk of cardiovascular detachment of myosin heads to actin diseases (CVDs) and type 2 diabetes. filaments generate tension and allow contraction. Performance and Injury Prevention Adenosine triphosphate (ATP) is the primary Strong, well-conditioned muscles protect joints energy source for muscle contraction. ATP is from injury and improve overall performance: limited in supply and must be continually regenerated through: Fast-Twitch vs. Slow-Twitch Fibers: Sprinters typically have more fast-twitch 1. Creatine Phosphate (CP) Breakdown: fibers for explosive movements, while Provides energy for short bursts of activity endurance athletes have more slow-twitch (15-20 seconds). fibers for sustained activities. 2. Aerobic Glycolysis: Utilizes oxygen to Power Training: Beneficial for both athletes produce ATP during moderate exercise. and older adults, improving the ability to 3. Anaerobic Glycolysis: Generates ATP perform daily activities. without oxygen during high-intensity exercise, producing lactic acid as a Mobility, or the ability to achieve functional byproduct, which can lead to fatigue. postures, can be enhanced through: Dynamic Warm-Ups: Preparing muscles for Types of Muscle Contractions activity. Muscle contractions can be classified into two main Self-Myofascial Release: Techniques to types: improve range of motion and reduce injury risk. 1. Isotonic Contractions: Muscle changes length while moving a load. Flexibility training, including static stretching and proprioceptive neuromuscular facilitation (PNF), is Concentric: Muscle shortens (e.g., best performed after workouts when muscles are lifting a weight). warm. Eccentric: Muscle lengthens while contracting (e.g., lowering a weight). Health Outcomes of Musculoskeletal Fitness 2. Isometric Contractions: Muscle generates tension without changing length (e.g., Engaging in weight-bearing and bone-loading holding a plank or pushing against a wall). exercises is effective in: Increasing bone mineral content and Components of Musculoskeletal Fitness density. Musculoskeletal fitness is a multi-dimensional Reducing the risk of fractures, particularly in construct that includes: older adults. Supporting the development and Muscle Strength: The ability to exert force. maintenance of strong bones, thereby Muscle Endurance: The ability to sustain reducing the risk of osteoporosis. repeated contractions. Overall, physically active adults and older Muscle Power: The peak force produced by individuals who maintain a high level of muscles multiplied by the speed of cardiorespiratory and musculoskeletal fitness contraction. exhibit healthier body composition and a more Flexibility: The range of motion achievable favorable risk profile for preventing CVDs and type at a joint. 2 diabetes. Benefits of Exercise on Musculoskeletal Health Conclusion Regular exercise leads to various adaptations in The musculoskeletal system plays a vital role in the musculoskeletal system: movement, stability, and overall health. Regular exercise not only enhances muscle strength, Hypertrophy: Increased muscle size and endurance, and flexibility but also contributes to strength from resistance training. better metabolic health and injury prevention. By understanding the components of musculoskeletal fitness and engaging in appropriate exercise 3. Portion Control: Understand serving sizes programs, individuals can improve their quality of versus portion sizes to avoid overeating. life and reduce the risk of chronic diseases. The Philippine Food Pyramid The Philippine Food Pyramid serves as a guide for Nutrition for an Active Lifestyle healthy eating: Overview 1. Base of the Pyramid: Emphasizes physical activity and hydration. Maintaining an active lifestyle is crucial for preventing noncommunicable diseases, and 2. Moderation: Wider base for carbohydrates nutrition plays a vital role in supporting this lifestyle. and water, narrowing towards fats and A well-balanced diet, combined with regular sweets. physical activity, can optimize health benefits, 3. Variety: Encourages a balanced intake from provide necessary nutrients, and help maintain a all food groups: healthy weight. Grains: 6-8 servings (e.g., rice, bread). Nutrients and Their Functions Fruits and Vegetables: 3 servings 1. Macronutrients: each (rich in fiber and nutrients). Carbohydrates: Primary source of Protein Sources: 2.5 servings of energy (4 calories per gram). lean meat, fish, eggs, and legumes. Fats: Higher energy source (9 Fats and Sweets: Limit to 5-6 calories per gram) and essential for teaspoons daily. various bodily functions. Proteins: Important for tissue growth Reading Food Labels and repair (4 calories per gram). Understanding food labels is essential for making 2. Micronutrients: informed choices: Vitamins and Minerals: Needed in smaller amounts but crucial for 1. Serving Size: Indicates the amount of metabolism, energy release, and nutrients and calories per serving. overall health. 2. Nutrient Content: Look for total calories, Water: Essential for hydration and fats, carbohydrates, protein, vitamins, and bodily functions. minerals. 3. % Daily Value: Helps gauge how much a Energy Balance and Weight Management nutrient in a serving contributes to a daily diet (based on a 2,000-calorie diet). Caloric Intake vs. Expenditure: Weight 4. Health Claims: Be aware of claims like "low management is about balancing the calories fat" or "fortified" and understand their consumed with the calories burned. meanings. Resting Metabolic Rate (RMR): 60- 75% of calories burned at rest. Conclusion Thermic Effect of Food (TEF): By adopting healthy eating habits, understanding About 10% of daily caloric intake is nutrition, and engaging in regular physical activity, used for digestion. individuals can optimize their health and maintain a Thermic Effect of Activity (TEA): healthy weight. The Philippine Food Pyramid and 20-30% of total energy expenditure food labels are valuable tools for making informed from physical activities. dietary choices. Always remember that sustainable changes lead to long-term health benefits. Creating a Negative Energy Balance: To lose weight, aim for a caloric deficit (e.g., 500 calories per day to lose approximately 1 Hydration Before, During, and pound per week). After Exercise Healthy Eating Habits Importance of Hydration 1. Avoid Crash Diets: Rapid weight loss Water is essential for life, constituting about 60% of methods often lead to muscle loss and body weight. It plays a crucial role in various bodily metabolic slowdown. functions, including: 2. Focus on Sustainable Changes: Gradual changes in diet and increased physical Temperature Regulation: Water helps activity are more effective for long-term absorb heat and cools the body through weight management. sweating.  Disease Prevention: Adequate hydration Weigh yourself before and after exercise. can prevent conditions like gallstones, For each pound lost, consume about 475- kidney stones, and may reduce the risk of 600 milliliters of water or a sports beverage. colon cancer. For longer workouts, sports drinks containing Daily Water Loss and Intake electrolytes (sodium, potassium, chloride) are Recommendations recommended. However, for most activities, plain water is sufficient for hydration. On average, individuals lose about 2 to 3 liters of water daily through: Guidelines for Hydration Urination To maintain optimal hydration: Perspiration Before Exercise: Drink water to ensure you Breathing start hydrated. Defecation During Exercise: Drink at regular intervals, especially during prolonged or intense To replenish these losses, the recommended daily workouts. water intake is approximately: After Exercise: Rehydrate based on weight 2.7 liters for women lost during exercise. 3.7 liters for men While the common guideline suggests drinking eight 8-ounce glasses of water daily (about 2 liters), other beverages (juices, milk, tea, coffee) and foods (fruits, vegetables, soups) also contribute to hydration. Body Image and Eating Disorders Recognizing Dehydration Understanding Body Image It is important to drink water throughout the day, as you may already be dehydrated by the time you Body image refers to how individuals perceive their feel thirsty. Symptoms of dehydration include: physical appearance, often influenced by societal standards and media portrayals of ideal body Increased thirst types. This can lead to dissatisfaction and unhealthy eating behaviors. Dry mouth or swollen tongue Weakness and dizziness Types of Eating Disorders Palpitations Confusion or fainting 1. Anorexia Nervosa: Decreased urine output Characterized by extreme restriction of food intake and a distorted body image. Hydration During Physical Activity Individuals may perceive themselves as overweight despite being During exercise, hydration is critical for several underweight, leading to severe health reasons: risks. As you work out, your body temperature 2. Bulimia Nervosa: rises, and water helps to absorb heat and Involves episodes of binge eating cool the body through sweat. followed by compensatory behaviors Humidity can affect sweat evaporation, (e.g., vomiting, excessive exercise). making it harder for the body to cool down. Individuals may maintain a normal weight but experience significant Dehydration can impair bodily functions and health issues due to the cycle of increase the risk of heat-related illnesses, such as binging and purging. heat fatigue and heat stroke. 3. Binge Eating Disorder: Weight Loss and Hydration Characterized by consuming large amounts of food without purging, Weight loss after exercise is primarily due to water often linked to emotional distress. loss from sweat, not fat loss. To assess hydration needs: Causes of Eating Disorders Eating disorders can result from a combination of factors: Biological: Hormonal imbalances. Psychological: Low self-esteem, depression, and body dissatisfaction. Sociocultural: Pressure to conform to societal ideals of beauty and body image. Coping Strategies and Support To promote healthy habits: Manage stress through exercise and hobbies rather than food. Build supportive relationships with family and friends. Develop a healthy relationship with food, focusing on nutrition rather than emotional needs. For those struggling with eating disorders or recognizing symptoms in others, seeking professional help is vital. Alcohol Misuse and Abuse Understanding Alcohol Alcohol is a common psychoactive substance, particularly among young adults. Ethyl alcohol, the active ingredient in alcoholic beverages, has depressant effects that slow mental and motor functions. Blood Alcohol Concentration (BAC) BAC measures the amount of alcohol in the bloodstream, influenced by: Body Weight: Less weight leads to a greater effect. Sex: Women typically have a smaller body size and less water content to dilute alcohol. Health Status: Overall health can impact alcohol metabolism. Risks of Alcohol Consumption While moderate drinking may have some benefits, excessive alcohol intake poses significant risks, including: Injuries and Deaths: From accidents related to drunk driving. Sexual Assaults: Increased risk due to impaired judgment. Academic and Legal Issues: Problems stemming from alcohol-related behaviors.