CCHL1502 Conditioning in Health & Fitness Notes 2024-2025 PDF

Hong Kong Baptist University CCHL1502 – Conditioning in Health & Fitness PART 1: THE PHYSICAL ACTIVITY AND HEALTH CONNECTION 1. Introduction Regular Physical activity provides many benefits for health. However, many individuals are physically inactive. Sedentary lifestyle...

Hong Kong Baptist University CCHL1502 – Conditioning in Health & Fitness PART 1: THE PHYSICAL ACTIVITY AND HEALTH CONNECTION 1. Introduction Regular Physical activity provides many benefits for health. However, many individuals are physically inactive. Sedentary lifestyle is a leading cause of chronic diseases, poor quality of life, disability, and premature death in developed countries. Hence, to have a good quality of life, adopting a healthy lifestyle is strongly encouraged for all people. [Health Living] 2. Healthy Lifestyle Healthy lifestyle is a recurring pattern of health-promoting and disease-preventing behaviours undertaken to achieve wellness whereas wellness is a dynamic process of change and growth that is largely determined by the decisions one makes about how to live our life. A person’s lifestyle decision affects his/her longevity irrespective of heredity, a person’s environment, and medical care (Figure 1). Choosing to participate in a healthy lifestyle requires self-responsibility and a self-help approach. This includes being physically active, eating sensibly, maintaining a healthy weight, managing stress effectively, avoiding tobacco, following sensible drinking habits, and being safety conscious. [Health Living] Figure 1. Factors Influencing Premature Death or Longevity. [Health Living] 1 2.1 Dimensions of Health Seven health dimensions interact with each other, allowing us to assume higher levels of functioning that can lead to more productive and satisfying lives (Figure 2). [Health Living] Physical Spiritual Enviromental Emotional Career Social Intellectual Figure 2. Seven Dimensions of Health [Health Living] 3. Are you active enough? Regular physical activity and exercise are critically important for the health and well- being of people of all ages. Individuals obtain the greatest proportional benefit to health when they change from inactivity or a low level of physical activity (activity beyond baseline but fewer than 150 minutes a week) to a regular pattern of medium moderate-intensity physical activity (150 minutes to 300 minutes a week) (Figure 3). [Health Living] 2 Figure 3. Health Benefits and Activity Levels [Health Living] Physical Activity (PA) can be described to be dose-response relationship with health. Adequate PA amount can lower susceptibility to disease (morbidity) and decrease premature mortality. Individuals who wish to further improve their fitness, reduce their risk for chronic diseases and disabilities or prevent unhealthy weight gain may benefit by exceeding the minimum recommended amounts of PA. 3.1 Physical Activity and Exercise Physical activity refers to any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above a basal (resting). It includes everyday light-intensity activities such as standing, walking, riding a bike, taking the stairs, lifting lightweight objects, or performing domestic duties (shopping, sweeping floors, and dusting the furniture). [Health Living] Exercise refers to a subset of physical activity that is planned, structured, repetitive, and purposeful attempt to improve or maintain physical fitness. It includes leisure-time activities such as distance running, swimming, aerobic dancing, mountain biking, and 3 weight lifting, and sporting activities such as basketball, racquetball, and tennis. [Health Living] 3.2 Physical Fitness Physical fitness is a set of attributes a person has or achieves that relate to a person’s ability to perform specific types of physical activity efficiently and effectively. They are specific to health related components and skill related components (Figure 4). These physical fitness attributes can be attained through exercise programs using the FITT principle (F-frequency, I-intensity, T-time, and T-type of activity). [Health Living] Physical Fitness Health related Skill related 1. Body composition 1. Agility 2. Cardiovascular fitness 2. Balance 3. Flexibility 3. Coordination 4. Muscular strength 4. Power 5. Muscular endurance 5. Reaction time 6. Speed Figure 4. Physical Fitness Components. [Health Living] 4. Pre-participation Health Screening PA has many beneficial effects to individuals. However, there are also some risks associated with PA. Prior to initiating PA or exercise, a multi-stage process of pre- participation health screening should be done: (1) Self-guided methods (2) Cardiovascular Disease (CVD) risk factor assessment & stratification (3) Medical Evaluation (if necessary) 4 4.1 Self-guided methods Self-reported medical history or health risk appraisal should be done for all individual wishing to initiate PA. Physical Activity Readiness Questionnaire (PAR-Q) is the most commonly used instrument. (Figure A) Figure A – Physical Activity Readiness Questionnaire (PAR-Q) 5 4.2 Cardiovascular Disease (CVD) risk factor assessment & stratification CVD Risk factor assessment provides important information for individual’s exercise prescription by determining the presence of various cardiovascular, pulmonary, renal and metabolic diseases. 6  CVD Risk Stratification Low Risk < 2 CVD risk factor Moderate Risk ≧ 2 CVD risk factors High Risk Individuals who have known cardiovascular, pulmonary, or metabolic disease or ≧ 1 sign(s) and symptom(s) Low risk individuals do not require to receive any medical exam or exercise test before initiating moderate-or-vigorous intensity PA programs. For moderate risk individuals, medical exam should be received before initiating vigorous intensity exercise. For high risk individuals, medical exam and exercise test should be received prior to participation of moderate-or-vigorous intensity PA programs. Professional or medical supervision should be implemented while they are having exercise of any level. 4.3 Medical Evaluation Medical evaluation including physical examination and stress test will be implement if the health condition of individual is apparently not suitable for participating in PA or exercise. 7  PART 2: HEALTH-RELATED PHYSICAL FITNESS 1. Body Composition Body composition refers to the relative percentage of muscle, fat, bone, and other tissues of which the body is composed. [Health Living] The assumption of body structure is commonly used two compartment model (2C model) or four compartment model (4C model). (Figure B) Figure B – 2C model or 4C model Excess body fat, particularly when located centrally around the abdomen, is associated with physical health (e.g. hypertension, metabolic syndrome, type II diabetes mellitus, stroke, CVD, and dyslipidemia) and psychosocial health (e.g. depression, lower self- esteem, discrimination, and eating disorder). However, it doesn't mean that individual should strive for reducing fat as much as possible. Too lean may also one of the attributes of certain health conditions. Optimal amount of fat is necessarily be possess for energy storage, providing insulation, transporting fat-soluble vitamins (vitamins A, D, E, K), and contribution of satiety in human body. 8 1.1 Measurement of Body composition 1.1.1 Body Mass Index (BMI) The BMI uses weight in relation to height that gauges risk of weight-related illnesses. BMI equals a person’s weight in kilograms divided by height in meter squared (BMI = kg/m2). Overweight is generally defined as weight exceeds the threshold of health criterion standard and obesity the same as overweight but to a greater degree. A J- shaped association is found between BMI and mortality rate (Figure 5). Health risk increases gradually not just when weight becomes heavier (BMI beyond 24.9) but also when weight becomes lighter (BMI less than 18.5) than the normal weight (BMI from 18.5 to 24.9). [Health Living] Figure 5. BMI and Mortality. [Health Living] 9  Statistic of BMI in Hong Kong as at April 2016 Classification Male Female Total (BMI, Asian Standard) No. of people (%) No. of people (%) No. of people (%) Underweight 99 (5.2%) 251 (11.6%) 350 (8.6%) (BMI < 18.5) Normal 852 (44.9%) 1 200 (55.3%) 2 052 (50.4%) (BMI = 18.5 – < 23.0) Overweight 384 (20.2%) 354 (16.3%) 738 (18.1%) (BMI = 23.0 – 80% 1RM 6 – 10 3-5 minutes Muscular Endurance 20-50% 1RM 20 – 30 0.5-1 minutes Time Sets Stations 2–4 8-12 Type Body weight, Free weight, Machine or Other resistance training equipment 28  2.3 Guidelines for Flexibility Frequency ≧ 2-3 dwk-1 with daily being most effective, repeat 2-4 times each stretch Intensity Stretch to the point of tightness or slight discomfort Time Holding a static stretch for 10-30 sec is recommended for most adults. Type Static, dynamic, ballistic or PNF stretching 2.4 Guidelines for Neuromotor Exercise (especially for older adults) Frequency ≧ 2-3 dwk-1 Intensity An effective intensity has not been determined Time ≧ 20-30 mind -1 may be needed Type Exercises involving motor skills (e.g. balance, agility, coordination, gait) Proprioceptive exercise training Multifaceted activities Reference: 1. Corbin, C., Welk, G., Corbin, W., & Welk, K. (2016). Concepts of Fitness and Wellness: A Comprehensive Lifestyle Approach (11th ed). Boston: McGraw-Hill. 2. Heyward, V., & Gibson, A. (2014). Advanced Fitness Assessment and Exercise Prescription (7th ed). Champaign, IL: Human Kinetics. 3. Hui, S.C. (2015). Practical Physical Fitness Assessment and Evaluation. Hong Kong: EVIVA, HK. 4. Kotecki, J.E. (2014). Physical activity and health: An interactive approach (4th ed). Burlington, MA: Jones and Barlett Learning. 5. American College of Sports Medicine. (2014). ACSM’s guidelines for exercise testing and prescription. (9th ed.). Baltimore, MD: Lippincott Williams and Wilkins. 29