PE Module 1: Introduction to Physical Activity and Fitness PDF

MODULE 1: INTRODUCTION TO PHYSICAL FITNESS Detailed Topics Covered: I. Definition of Physical Activity II. Importance of Physical Activity III. Disadvantage of No Physical Activity IV. Kinds of Physical activity What is physical activity? Physical activity can be defined as an...

MODULE 1: INTRODUCTION TO PHYSICAL FITNESS Detailed Topics Covered: I. Definition of Physical Activity II. Importance of Physical Activity III. Disadvantage of No Physical Activity IV. Kinds of Physical activity What is physical activity? Physical activity can be defined as any movement of the body that requires energy expenditure. This includes any motion you do through the day EXCLUDING sitting still or lying down. For example, walking to class, taking the stairs, mowing the lawn, and even cleaning your house can be considered physical activity Origin of Physical Activity It is a return to ‘natural’ activity - the kind for which our bodies are engineered and which facilitates the proper function of our biochemistry and physiology. Viewed through the perspective of evolutionary time, sedentary existence, possible for great numbers of people only during the last century, represents a transient, unnatural aberration. (Eaton, Shostak, Konner 1988, p. 168) Benefits of Physical Activity Regular physical activity, such as walking, cycling, wheeling, doing sports or active recreation, provides significant benefits for health. Some physical activity is better than doing none.  By becoming more active throughout the day in relatively simple ways, people can easily achieve the recommended activity levels. Regular physical activity can: Improve muscular and cardiorespiratory fitness; Improve bone and functional health; Reduce the risk of hypertension, coronary heart disease, stroke, diabetes, various types of cancer (including breast cancer and colon cancer), and depression; Reduce the risk of falls as well as hip or vertebral fractures; and Help maintain a healthy body weight. In children and adolescents, physical activity improves: Physical fitness (cardiorespiratory and muscular fitness) Cardiometabolic health (blood pressure, dyslipidaemia, glucose, and insulin resistance) Bone health Cognitive outcomes (academic performance, executive function) Mental health (reduced symptoms of depression) Reduced adiposity In adults and older adults, higher levels of physical activity improves: Risk of all-cause mortality Risk of cardiovascular disease mortality Incident hypertension Incident site-specific cancers (bladder, breast, colon, endometrial, oesophageal adenocarcinoma, gastric and renal cancers) Incident type-2 diabetes Prevents of falls Mental health (reduced symptoms of anxiety and depression) Cognitive health Sleep  Measures of adiposity may also improve For pregnant and postpartum women Physical activity confers the following maternal and fetal health benefits: a decreased risk of: Pre-eclampsia Gestational hypertension Gestational diabetes (for example 30% reduction in risk) Excessive gestational weight gain Delivery complications Postpartum depression Newborn complications and physical activity has no adverse effects on birthweight or increased risk of stillbirth Levels of Recommended Physical Activity Children and Adolescents (ages 5-17 years) are recommended to participate in at least 60 minutes daily moderate to vigorous-intesity physical activity (WHO-2018) Adults (aged 18-64 years): at least 150 minutes of moderate-intensity physical activity, weekly at least 75 minutes of vigorous-intensity physical activity, weekly (WHO, 2018) All adults should undertake regular physical activity Adults aged 65 years and above As part of their weekly physical activity, older adults should do varied multicomponent physical activity that emphasizes functional balance and strength training at moderate or greater intensity, on 3 or more days a week, to enhance functional capacity and to prevent falls. Disadvantage of No Physical Activity Physical inactivity is one of the leading risk factors for noncommunicable diseases mortality.  People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active. Less active and less fit people have a greater risk of developing high blood pressure. Physical inactivity can increase your risk for type 2 diabetes. Lack of physical activity can add to feelings of anxiety and depression. Physical inactivity may increase the risk of certain cancers. Physically inactive overweight or obese people significantly increased their risk of various disease. Health risks of sedentary behaviour (sedentary is inactive/sitting) Lives are becoming increasingly sedentary, through the use of motorized transport and the increased use of screens for work, education and recreation. Evidence shows higher amounts of sedentary behaviour are associated with the following poor health outcomes: In children and adolescents: ○ increased adiposity (weight gain) ○ poorer cardiometabolic health, fitness, behavioural conduct/pro-social behaviour ○ reduced sleep duration In adults: ○ all-cause mortality, cardiovascular disease mortality and cancer mortality ○ incidence of cardiovascular disease, cancer and type-2 diabetes. Sedentary Lifestyle (Physical Inactivity) As per WHO (2018), physical inactivity is a key risk factor for noncommunicable diseases (NCDs) such as cardiovascular diseases, cancer and diabetes. According to Hamilton et al. (2004), Physiologically, sitting leads to: skeletal muscle lipoprotein lipase activity – (Involved in fat metabolism) glucose uptake (as cited by Owen et al., 2012) ** Therefore, SITTING slows down the metabolism Stamatakis et al. (2019) concluded that sitting is associated with all-cause and cardiovascular disease (CVD) mortality risk among physically Inactive adults In this study, 67.2% of Filipino college students were physically inactive Acampado & Valenzuela, (2017) stated that the primary reason for physical inactivity was lack of time. Yuchingtat et al. (n.d) confirmed 86% of at-risk high school students in Manila, aged 11-18 years old, were found to be physically “inactive”. 4 Main types of physical activity 1. Aerobic 2. Muscle Strengthening 3. Balance 4. Flexibility AEROBIC Aerobic exercise provides cardiovascular conditioning. The term aerobic actually means "with oxygen," which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move. Examples of Aerobic exercise: - Swimming - Cycling - Jogging ANAEROBIC Anaerobic exercise is any activity that breaks down glucose for energy without using oxygen. Generally, these activities are of short length with high intensity. Example exercise: -Sprinting MUSCLE STRENGTHENING ACTIVITIES Muscle-strengthening activities are those that require them to lift their own body weight or to work against a resistance Examples of Muscle Strengthening: - Working with resistance band - Push-ups, Pull-ups and Squats BALANCE Balance is the ability to distribute your weight in a way that lets you stand or move without falling, or recover if you trip. Good balance requires the coordination of several parts of the body: ○ the central nervous system, inner ear, eyes, muscles, bones, and joints. FLEXIBILITY Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion. Although flexibility varies widely from person to person, minimum ranges are necessary for maintaining joint and total body health.