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Health
This lecture has been dedicated to
Olympics games in Beijing, China
Aug 08-24, 2008
By Supercourse Team
Learning Objectives
To
encourage students to be
physically active
To illustrate Exercise and its effect
on disease prevention
To provide examples of simple,
moderate intensity physical activity
To encourage regular physical
activity in developing countries with
focus on women
To encourage physical fitness in
people with disabilities
To build an Olympic Physical activity
and health supercourse
Population
14,000,000
Visitors
2-2.5,000,000
Athletes
18,000
Helpers
5,000
Referees
2,500
Volunteers
6,000
Journalists
15,000
activity
Bodily movement produced by skeletal
muscles that results in an expenditure of
energy
Physical fitness
physical activity
Physically
disabled
Physically
Active
Differences between
Exercise
Its a form of physical
and Sport
activity done primarily to
improve ones health and
fitness.
Sports
Is complex, institutionalized,
competitive and these
very characteristics works
against moderate and
rhythmical exercise.
CDC 1999
Exercise
Do you know?
13.5
control weight.
Reduces feelings of depression and anxiety.
Helps build and maintain healthy bones,
muscles, and joints.
Reduces the risk of developing colon cancer.
Helps reduce blood pressure in people who
already have high blood pressure.
Causes the development of new blood
vessels in the heart and other muscles.
Enlarges the arteries that supply blood to the
heart.
WHO 2002
What
Can
Exercise
do
for
You?
Control
Enhance
Mental Abilities
Improve
Lift
Control
FACT
Sedentary lifestyle is a risk factor for CVD,
according to the American Heart Association
benefits:
Boost
Long-term
benefits:
Exercise
work
For transport
In domestic duties
In leisure time
The majority of people do very
little or no physical activity in
any of these domains
Getting Started.Setting
Goals
What
Be
informed
Learn
Comfortable Clothing
TOO HOT! TOO COLD!
Run and Walk with a Friend
More fun, safer, with a physical and
mental support system
Night Time: stay to the well lit areas
Select activities that are fun .. To
YOU!
Get Moving!
Components
of an exercise
program
Aerobic Activity
Strength Training
Flexibility Training
Aerobic Activity
Definition
Continuous movement that uses big muscle
groups and is performed at an intensity that
causes your heart, lungs, and vascular
system to work harder than at rest
Cardio respiratory Fitness is built through
aerobic exercise
Aerobic exercise conditions and strengthens
our heart, respiratory system, muscles, and
immune system
CDC physical activity report 1999
Rope
Indoor Activities
Treadmill
machine
Stair climbing
machine
Stationary bike
Elliptical trainer
Rowing machine
Aerobics,
boxing...
Strength Training
Definition
Muscle work against resistance that
improves strength and endurance
Strength allows us to move, and endurance
allows us to perform work over time
Flexibility Training
Flexibility = The ability to move a joint
through its range of motion
We
Benefits
Decreased
What
Timing Questions
Choose
It
Injuries
Serious
Injury
Prevention
exercise
regularly
gradually increase
intensity
rest between sessions
warm-up and cool down
stay flexible
dont exercise when sick
dont exercise when
muscles are fatigued
and straining
know proper form for
any activity you do
Caring
Rest:
for Injuries
stop immediately
Ice: apply immediately
and repeat every few
hours for 15-20 minutes
Compress: wrap injured
area with elastic bandage
Elevation: raise injured
area above heart
After 2 days, apply heat if
there is no swelling
Gradually ease back into
activity when pain is gone
Summary
Physical