SPS 311 – Physical Conditioning

Mohd Fadzil b. Hj. Kamarudin

UiTM
Introduction to the Active Life
 Healthy Habits
Regular physical activity
Adequate sleep
A good breakfast
Regular meals
Weight control
Self-discipline from smoking & drugs
Moderate use of (or self-discipline from)
alcohol (applied for non-muslim)
Introduction to the Active Life
 Physical Activity
As many as 250,000 lives are lost annually
because of the sedentary lifestyle
Lack of physical activity is now considered
as important a risk factor for Heart disease –
high blood cholesterol, high blood pressure,
and Cigarette smoking
Inactivity contributes to a substantial
numbers of deaths from heart disease (34%)
Introduction to the Active Life
 Healthy Food Choices
Poor food choices contribute directly to:
○ Overweight
○ Obesity
○ Heart disease
○ Diabetes
○ Cancer
○ Indirectly to other problem such as depression
Poor diet, coupled with lack of exercise, causes at
least 300,000 deaths a year, mostly from heart
disease, & contributes to an increased risk of
diabetes, cancer, & other ills.
Introduction to the Active Life
 Weight control
Dieting for weight loss is the most unsuccessful health
intervention in all of medicine
Worse yet, many weight-loss programs contribute to
obesity
The active life, combined with healthy food choices,
& behavior therapy if necessary, is the answer to
lifelong weight control
Activity maintains or builds the lean tissue (muscle) that
has the capability to burn calories
Diet, by itself, leads to the loss of muscle & a reduction
in daily caloric expenditure, resulting in an increased
storage of fat
Introduction to the Active Life
 Stress management
Stress is our emotional to events in life
Stress has been linked to heart disease, cancer,
ulcers, & other ills
Regular moderate activity is the ideal way to cope
with stress because it is effective, long lasting, &
much less expensive than drugs.
Introduction to the Active Life
 Other Healthy Behaviors
the active life includes elimination of negative
behaviors such as:
○ Addiction to tobacco & drugs
○ Use of alcohol
○ AIDS (HIV infection)
○ Including from motor vehicle accidents
The Activity Index
Based on your regular daily activity, calculate your activity index by multiplying your score for
each category (Score = Intensity X Duration X Frequency)
Score Daily activity

Intensity 5 Sustained heavy breathing & perspiration

4 Intermittent heavy breathing & perspiration – as in tennis, racquetball
3 Moderately heavy – as in recreational sports & cycling
2 Moderate – as in volleyball, softball
1 Light – as in fishing, walking
Duration 4 Over 30 minute
3 20 to 30 minute
2 10 to 20 minute
1 Under 10 minute
Frequency 5 Daily or almost daily
4 3 to 5 times a week
3 1 to 2 times a week
2 Few times a month
1 Less than once a month
The Activity Index
Evaluation & Fitness Category
Score Evaluation Fitness category*
100 Very active lifestyle High
80 to 100 Active & healthy Very good
60 to 80 Active Good
40 to 60 Acceptable (could be better) Fair
20 to 40 Not good enough Poor
Under 20 Sedentary Very poor
* Index score is highly related to aerobic fitness
Blood Pressure Evaluation

SystolicBP Diastolic BP Action

Normal BP <130 mm Hg <85 mm Hg Retest annually

Bordeline 130-139 85-89 Retest in 6 month
Hypertension
Stage 1 140 – 159 90 – 99 Recheck
Stage 2 160 – 179 100 – 109 See doctor soon*
Stage 3 180 – 210 110 – 120 See doctor very
Stage 4 >210 >120 soon
See doctor now!!
*for recheck, diet, weight loss, activity, stress reduction, & possible medication
General Benefit Aerobic Activity on
Cardiovascular System
 Efficiency of the heart
 Heart Size
 Blood Supply
 Blood Distribution
Efficiency of the Heart
 Regular activity reduces the workload of
the heart
 Changes in skeletal muscle
 Improved oxygen-using (aerobic)
enzymes & enhanced fat metabolism
 Allow the heart to meet exercise
demands with a lower heart rate
Heart Size
 Hypertrophy on left ventricle
Greater stroke volume
 Serious long-term resistance training
Increase in thickness of the heart muscle as
it work to pump blood against the vascular
resistance provided by contracting muscle.
Exercise-induced cardiac hypertrophy, or
the athlete’s heart, is a healthy response to
systematic training
Blood Supply
 Physical activity improves the circulation
within the heart.
 Moderate activity enhances the
development of coronary collaterals,
alternative circulatory routes that help
distribute blood & minimize the effects of
narrowed coronary arteries.
 Increase in diameter of the coronary
arteries to help minimizing the effect of
plague formation.
Blood Distribution
 Regular exercise activity teaches the
body to better distribute the blood to
muscle during exercise, further reducing
the workload of the heart.
 10 to 15% increase in blood volume that
comes with endurance training further
enhances the performance of both the
heart & skeletal muscles.
PHYSICAL ACTIVITY REDUCES THE
RISK OF CHRONIC DISEASES
 HYPERTENSION & STROKE
Increases the risk of stroke & kidney failure
Inactivity increases the risk developing
hypertension by 35%
Regular endurance exercise lower systolic &
diastolic pressure about 10 mm Hg
Risk of stroke decrease as activity increases
With more vigorous activity (heavy lifting),
the trend may reverse
PHYSICAL ACTIVITY REDUCES THE
RISK OF CHRONIC DISEASES
 CANCER & IMMUNITY
Active lifestyle is associated with a lower
risk of certain type of cancer
Frisch et al. 1985 – women who were
active in their youth have fewer cancers of
the breast & reproductive system
Regular moderate physical activity
enhances the function of the immune
system, whereas high levels of stress or
exhaustive exercise seem to suppress the
system
PHYSICAL ACTIVITY REDUCES THE
RISK OF CHRONIC DISEASES
 DIABETES & OBSESITY
Obesity & high blood lipids (fat) seem to
foster a resistance to insulin
○ Whereas exercise increases insulin sensitivity
& the movement of glucose into working
muscle
Regular activity has returned to a place of
prominence in the treatment of diabetes
Regular active adults have a 42% lower risk
of diabetes
PHYSICAL ACTIVITY REDUCES THE
RISK OF CHRONIC DISEASES
 ARTHRITIS, OSTEOPOROSIS, & BACK
PROBLEMS
 This group of musculoskeletal problems accounts for
significant pain & suffering
 All these problems can be treated with activity
○ Regular moderate activity is an essential treatment for arthritis
 Osteoporosis (loss of bone mineral) cause by cigarette
smoking, poor diet, lack of activity, & after menopause
○ Adequate calcium intake, regular weight-bearing exercise will
slowed the bone mineral loss process
 back problems result from acute or chronic assault to
underused & undertrained bodies
○ The risk can be minimized with regular attention to abdominal &
lower back exercises & flexibility of the back & hamstring
muscles.
Adult preventive care timeline: recommendations of major authorities