HPE 1001 Lecture Notes - Lecture 15: Occupational Hazard, Cardiovascular Disease, Bone Density
CH. 14 PHYSICAL ACTIVITY, EXERCISE, AND FITNESS IN CLASS NOTES
• Physical activity vs. exercise
o Physical Activity- body movements produced by skeletal muscles,
resulting in substantial increasing in energy expenditure
o Exercise- planned, structured, and repetitive bodily movement done
to improves or maintain one or more component of physical fitness
Physical Activity and Health
• Reduce stress levels
• Increases mental heath, increase lifespan
• Improves risk for certain cancers
• Improves weight control
• Improves immunity
• Reduces risk of cardiovascular disease
• Only 21% are meeting recommended amounts of physical activity a day
• Why?
o Less people have active jobs—more sedentary
o More walking back in the day---more driving now
Sitting Disease
• Go to gym for 30 min does not counteract the negative effects of sitting for 8+
hours a day
• Sitting Disease- ill effects of an overly sedentary lifestyle
o Not recognized as a legit disease at this point
• Sitting too much his considered an occupational hazard
• Video: Why Sitting is Bad for You?
o Our body’s aren’t built for such sedentary lifestyles--- built to move
o Our blood depends on us moving around to circulate properly
o Every inch of the body is ready to move
o Posture is important for lung expansion, decompression of BV and
nerves, not blocking of nerves, etc.
o Being stationary reduces blood flow and # of O2 coming into body---
up to the brain= decreased function
Moderate and Vigorous Intensity Physical Activity
• Moderate
o You can talk but maybe need to take a break
â–Ş Brisk walking, yoga, golf, pushing a lawn mower
• Vigorous
o You are not able to say more than a few words without taking a break
â–Ş Running, jogging, swimming laps
Cardiorespiratory Fitness
find more resources at oneclass.com
find more resources at oneclass.com
Document Summary
Improves immunity: reduce stress levels, reduces risk of cardiovascular disease, only 21% are meeting recommended amounts of physical activity a day, why, less people have active jobs more sedentary, more walking back in the day---more driving now. Cardiorespiratory fitness: ability of heart, lungs, and b to supply body with o2, determine max heart rate-never exercise at this rate, 206. 7-. 65xage, determine target heart rate- aim for this during exercise. Improve: workout hear like any other muscle, 30 min, 3-5 days a week. Muscular strength & exercise: muscular strength-amount of force muscle produce in one contraction, muscular endurance- ability of muscles to exert force repeatedly without fatigue. Improve by: weigh training, lifting free weights. Flexibility: flexibility- rom, benefits, reduces risk of stress tension within muscles, before and after exercise, improves performance of everyday activities, reduces risk of injury, min 2-3 days a week, should not be painful, hold 10 seconds.
