HEALTH AND EXCERCISE
HEALTH
A STATE OF COMPLETE MENTAL,
PHYSICAL AND SOCIAL WELL-BEING ,
NOT SIMPLY THE ABSENCE OF
DISEASE OR INFIRMITY
YOU HAVE NO COLDS, FLU, ACHES OR
PAINS, AND YOU CAN RUN A MILE IN 6
MINUTES. BUT DOES THAT MEAN YOU
ARE HEALTHY AND FIT?
WELL BEING
• Physical Well Being
– Your heart, lungs and other
body systems are working
well.
– You have no illnesses or
injuries.
• Mental Well Being
– You are able to cope with
stress. For example when
you run into problems, or
you have to work hard
before exams.
– You are able to control
your emotions. Even when
you feel very angry, you
don‟t get violent.
WELL BEING
• Mental Well Being
– You feel positive about
yourself. You know you are
OK as a person. You have
self esteem.
• Social Well Being
– You have enough to eat,
and clothing and shelter.
These are the most basic
human needs.
– Yu have friendship and
support.
– You feel you have some
value in society, whether in
school, in your job or in
your family.
EXERCISE
A FORM OF
PHYSICAL ACTIVITY
DONE PRIMARILY
TO IMPROVE ONE‟S
HEALTH AND
PHYSICAL FITNESS.
SEVEN PRINCIPLES OF
EXERCISE
• 1. PROGRESSION
• 2. REGULARITY
• 3. OVERLOAD
• 4. VARIETY
• 5. RECOVERY
• 6. BALANCE
• 7. SPECIFICITY
Exercise Effects
• Reduces Blood Pressure
• Reduces Total Cholesterol
• Increases HDL
• Reduces Stress
• Reduces Obesity
• Reduces Dependence on
Cigarettes
• Enhances Production of
Insulin
• Keeps the Body Healthy
and Fit
What is Exercise?
Exercise makes you fitter
Exercise improves health
Exercise is an activity you do to
improve your health and fitness. It
is the link between them.
Describe the Principles
of Exercise
• ACTION: Describe the principles of
exercise.
• CONDITION: Demonstrations
• STANDARD: Describe the principles of
exercise
Principles of Exercise
• Progression
• Regularity
• Overload
• Variety
• Recovery
• Balance
• Specificity
FITT Factors
• Frequency
• Intensity
• Time
• Type
FITT Factors Applied to
Physical Conditioning
CRE MS ME
F 3 - 5 times Weekly
TMF -Temporary Muscle Failure
70-90% MHR
I ME- 12+ reps, MSE-8-12 reps, MS- 3-7 reps
20+ min. Based on Sets and Reps
T
Running Free Weights Free Weights
T Cycling Machines Machines
Rowing Calisthenics
Road Marching Grass Drills
Swimming Rifle PT
CONDITIONING
ACTION: Describe the phases of conditioning.
CONDITION:
STANDARD: Describe the phases of conditioning
Phases of Conditioning
• Preparatory
• Conditioning
• Maintenance
FITNESS
THE ABILITY TO
MEET THE
DEMANDS OF THE
ENVIRONMENT
SEVEN PRINCIPLES OF
EXERCISE
• 1. PROGRESSION
• 2. REGULARITY
• 3. OVERLOAD
• 4. VARIETY
• 5. RECOVERY
• 6. BALANCE
• 7. SPECIFICITY
Cardio respiratory (CR)
Endurance
The efficiency with which the body
delivers oxygen and nutrients needed
for muscular activity and transports
waste products from the cells.
Muscular Strength
(MS)
The greatest amount of force that a
muscle or muscle groups can exert
in a single effort.
Muscular Endurance
(ME)
The ability of a muscle or muscle group
to perform repeated movements with a
sub-maximal force for extended periods
of time.
Flexibility (FLEX)
The ability to move joints or any group of
joints through an entire, normal range of
motion.
Body Composition
(BC)
The amount of body fat the soldier
has in comparison to his/her total
body mass.
Motor Efficiency
Combat Readiness
Motor Efficiency
Physical Fitness
Proper training to enhance the five components previously
mentioned will lead to a higher level of physical fitness. The
key element that bridges the gap between physical fitness
and readiness is motor efficiency.
Motor Efficiency
The quality of movement performed
by the body through space.
Motor Efficiency
Development
• Coordination • Kinesthetic Awareness
• Speed • Agility
• Skill • Balance
• Power • Posture
FLEXIBILITY BALANCE
• Balance is achieved by incorporating all
three stretching techniques (static,
passive, PNF) and by stretching all muscle
groups.
• For example, week four interval training
involves flexibility improvement.
Balanced lower-body stretching on this
day will incorporate hip flexor and gluteus
maximus, quadriceps and hamstrings,
gastrocnemius, soleus and anterior
tibialis.
Physical Fitness
The ability to function effectively in physical
work, training and other activities and still
have enough energy left over to handle any
emergencies which may arise.
Physical Fitness
(Functional Definition)
The ability of the body to meet present
and future physical demands.
Components of Fitness
• Cardio respiratory Endurance
• Muscular Strength
• Muscular Endurance
• Flexibility
• Body Composition
PERFORMANCE
• HOW WELL A TASK
IS COMPLETED
• Cycling to and from school every day
• Concentrating on lessons all day
• Doing two hours of school work every
evening
• Helping at home with shopping and
cleaning
• Playing for the team twice a week
• Working in the supermarket on Saturday
• Going out with friends on the weekend to a
party or the club
If you can carry out these tasks and activities without getting too tired,
and still have energy left over for emergencies, then you are fit.
QUESTIONS
• Give examples of how:
– Exercise helps you look better
– Exercise helps your body work better
– Exercise helps to keep disease at bay
• Give three mental benefits of exercise
• Write down four ways playing a sport can
improve your social well being.
• Sports journalists and aerobics teachers are
examples of people who earn their living from
sports and exercise.
– Write down as many others as you can.
RISK FACTORS
ACTION: Identify the risk factors of cardiovascular
disease (CVD).
CONDITION:
STANDARD: Identify the risk factors of (CVD).
Causes of Death
Heart disease
Cancer
Injuries
Stroke
Chronic lung disease
Pneumonia/influenza
Suicide 1987
Diabetes
1977
Liver disease
Atherosclerosis
0 50 100 150 200 250
Rate per 100,000
CARDIOVASCULAR
ACTION: Identify the major forms of cardiovascular
disease.
CONDITION: Illustrations
STANDARD: Identify the major forms of
cardiovascular disease.
Effects of Atherosclerosis
Partially 95%
Normal Occluded Occluded
Artery
Arterial
Branch Reduced Blood Flow
Blockage
Gradual narrowing of a Coronary Artery
through the progression of Atherosclerosis
The Injury Hypothesis
The atherosclerotic process is initiated by
injury to the arterial wall. This process may
be caused by the following risk factors:
• Elevated Blood Cholesterol
• High Blood Pressure
• Cigarette Smoke
Risk Factors
Major Risk
Factors That
Cannot Be
Major Risk Changed
Factors That Heredity
Contributing
Can Be Male Gender Factors
Changed Increasing age
Cigarette Smoking Diabetes
High Blood Pressure Obesity
Blood Cholesterol Levels Stress
Physical Inactivity
Hypertension
• A condition causing the blood to
press too hard against the walls of
your arteries.
• This increased pressure causes
injury to the inside of the arterial
walls (Injury Hypothesis).
Hypertension Levels
Risk Classifications
Low Mild Moderate High
Risk Risk Risk Risk
Systolic 200
Diastolic 115
Cholesterol
• Used in all cell walls
• Used to manufacture bile
• Used to manufacture vitamin D
• Used to manufacture some hormones
Total Cholesterol
Risk Levels
Low Risk 200 mg/dl
Ratio of Total
Cholesterol to HDL
Low Mild High
3.5 3.5-5.0 >5.0
Average Cost of Smoking
• On the average, 27% of Americans
smoke. The number of teenage
smokers has increased.
• Cost to society includes:
- increased health care
- lost productivity
- fire damage
- lost lives
Smoking
• The Surgeon General - “Cigarette smoking is
considered the most important of the known
modifiable risk factors for coronary heart disease in
the United States.”
• The risk and frequency of heart attacks are greater in
persons who smoke and increase according to the
number of cigarettes smoked. Smoking damages
arterial walls!
• Compared with current smokers, the rate of heart
attacks is lower among those who have quit smoking.
Poisons
Cigarette smoke contains over 200 poisons
which include: • Arsenic
• Benzene
• Carbon Dioxide
• Carbon Monoxide
• Hydrogen Cyanide
• Hydrocarbons
• Formaldehyde
• Lead
• Nicotine*
• Phenol
*Nicotine has an addictive potential similar to hard drugs such
as crack cocaine! People need a program to help them quit
and support to keep them from smoking again.
Short/Long-term Effects
Short-term Long-term
• Heart rate & blood • Bronchitis
pressure rise • Emphysema
• Senses dull - smell
• Cancer
& taste
• Bronchioles
constrict
• Skin temperature
decreases
Other Smoking Risks
• Blood is thickened
• Early wrinkles
• Impotence
• Decrease in vitamin C absorption
• Insulin resistance
• Decrease HDL
Smoking and Physical
Fitness Testing
Smokers Non-Smokers
(N = 1756) (N = 1530)
AGE 25.5 yrs 24.5 yrs
HT (cm) 175.0 cm 175.0 cm
WT (kg) 74.5 kg 75.2 kg
BF % 17.8 % 18.0 %
PU 36.8 40.2
SU 50.4 54.9
2-MR 15:35 14:43
Smokeless Tobacco
• Cancers
- mouth
- throat
• Tooth Decay
• Gum Disease
Adverse Impact of Tobacco on
Soldier Readiness
STAMINA COLD WEATHER
INJURIES
WOUND HAND-EYE
HEALING COORDINATION
NIGHT VISION OVERALL INJURIES
USAPFS
Tobacco Cessation
Methods to Stop Sources of Help
• Patches • Health Promotion
• Acupuncture • American Heart
• Aversion Therapy Association
• Hypnosis • American Lung
• Pain Stimulus Association
• Nicorette • American Cancer
Society
• Local Hospital
Inactivity
Regular aerobic activity increases
your exercise capacity and plays a
role in the prevention of CVD.
Contributing Risk Factors
• Obesity
• Diabetes
• Stress
Major Non-modifiable
Risk Factors
• Heredity
• Gender
• Age
Heart Attack Symptoms
• Pressure in the chest
• Heaviness
• Squeezing
• Discomfort
• Burning
CV Disease Risk Matrix
AGE 10 to 20 1 21 to 30 2 31 to 440 3 41 to 50 4 51 to 60 6 Over 61 6
HEREDITY No known 1 relative over 2 relatives 60 1 relative under 2 relatives 60 3 relatives
history of heart 60 with CV with CV 60 with CV with CV under 60 with
disease 1 disease 2 disease 3 disease 4 disease 6 CV disease
7
BODY Male: 27
COMP Female: 33
0 1 2 3 5 7
TOBACCO Non-smoker* cigar and/or a day
SMOKING 0 pipe 1 2 day 4 day 6 10
EXERCISE Intense Moderate Sedentary work Sedentary work Sedentary work Complete lack
occupational occupational and intense and moderate and light of physical
and recreational and recreational recreational recreational recreational exertion 10
exertion 1 exertion 2 exertion 3 exertion 5 exertion 6
HDL Ratio 7.6
RATIO 45% fat
or DIET 1 2 3 4 5 7
FAT %
SYSTOLIC 100 or less 101 - 120 121 - 140 141 - 160 161 - 179 > 180
BLOOD
PRESSURE 1 2 3 4 6 8
GENDER Female 60 Male Stocky Male Bald Stocky
1 2 3 5 6 Male 7
HYGIENE
SPORTSPEOPLE NEED TO RECOGNIZE THE
IMPORTANCE OF HYGIENE AND THE LINK
BETWEEN HYGIENE AND HEALTH.
THEIR SPORTS KIT AND EQUIPMENT SHOULD
REFLECT THIS. WHEN TAKING PART IN
SPORT OR IN TRAINING SESSIONS, IT IS
MOST IMPORTANT TO MAKE A COMPLETE
CHANGE INTO APPROPRIATE CLOTHING.
ATHLETES FOOT
THIS IS AN INFECTION OF THE
SKIN CAUSED BY A
FUNGUS
IT CAN BE RECOGNIZED BY
THE DRY FLAKY SKIN AND
ITCHING BETWEEN THE
TOES
IT IS INFECTIOUS AND IS
EASILY TRANSMITTED TO
OTHER PEOPLE BY
SHARING TOWELS OR
SOCKS.
ATHLETES FOOT
• ATHLETES FOOT CAN BE PREVENTED BY
FREQUENTLY CHANGING SOCKS AND BY
WEARING DIFFERENT SOCKS WHEN
TAKING PART IN SPORT OR EXERCISE.
• IT ALSO HELPS TO AVOID SWEATY
TRAINING SHOES AND BY APPLYING
PLENTY OF FOOT POWDER.
• IT CAN BE TREATED WITH SPECIAL
POWDERS AVAILABLE FROM THE
CHEMISTS
VERRUCAE OR PLANTAR WARTS
THESE ARE A VIRAL INFECTION THAT
NORMALLY APPEAR ON THE SOLE OF
THE FOOT, OFTEN SINGLY BUT
SOMETIMES MORE.
LIKE ATHLETES FOOT, THEY CAN BE
PASSED ON IN SWIMMING POOLS AND
CHANGING ROOMS.
VERRUCAES
VERRUCAE‟S CAN BE TREATED IN A
NUMBER OF WAYS. SOMETIMES THEY
ARE REMOVED IN A SMALL
OPERATION BUT CAN ALSO BE
TREATED BY APPLYING LIQUID
NITROGEN.
QUESTIONS
• What makes sweat smell?
• What does a deodorant do?
• What does an antiperspirant do?
• Why are shorts better than jogging
bottoms for tennis on a hot day?
• How would you know if you had athlete‟s
foot?
QUESTIONS
• Write down three things you can do to
prevent athlete‟s foot?
• What is a verrucae? How would you treat
it?
• What is a Corn? A Bunion?
• Name three problems caused by wearing
shoes that are too tight for you?
QUESTIONS
• What is health?
• Give two examples of mental well being.
• What is physical well being?
• Give two examples of social well being.
• What is fitness? What is environment?
• „Being Fit‟ is different for and for an Olympic
sprinter. Explain Why.
• Is there a link between health and fitness?
Explain.
TEST YOURSELF
Reasons for Taking Part in Physical Activity
• In the definition there are three aspects regarding a
person‟s well being. Write out the three as column
headings in a table.
• From the five profiles choose on reason for taking part
for each of your headings above. Write each one of your
chosen reasons for taking part along with the name of
the profile character in the relevant column in your table.
• Select three of the profile characters above for whom
exercise is not done primarily for health and fitness.
• Select four of the profile characters for whom exercise is
done primarily for health and fitness.
• The definition for fitness includes the words “meet the
demands of the environment”. Give two examples of
what is meant by this.
TEST YOURSELF
Reasons for Taking Part in Physical Activity
• What might be the repression of not being fit for the
ordinary person?
• Performance can be used not only to describe
something competitive but also something related to
training. Describe an example of performance with
respect to a training session.
• Give a full definition of health, exercise, fitness and
performance.
• Hygiene is very important to all those who take part in
sport. Explain two aspect of hygiene that all participants
should keep.
• All sports figures illustrated in the profile are at risk from
both verrucae and athletes foot. One of these conditions
is a virus while the other is a fungal infection. Which is
which?
REVISION
• Good Health
• Physical Fitness
• Hygiene