Health and Skill related components of physical fitness

Physical Activity

Any bodily movement produced by the contraction of skeletal muscles that results in an increase in caloric requirements over resting energy expenditure

Exercise

type of physical activity consisting of planned, structured and repetitive bodily movement done to improve and/or maintain ones or more components of physical fitness

Physical Fitness

Set of attributes or characteristics individuals have or achieve that related to their ability to perform physical activity and activities of daily living

Cardiorespiratory endurance

The ability of the circulatory and respiratory system to supply oxygen during sustained physical activity

Body Composition

the relative amounts of muscle, fat, bone, and other vital parts of the body

Muscular strength

the ability of muscle to exert force

Muscular endurance

the ability of muscle to continue to perform without fatigue

Flexibility

the range of motion available at a joint

Agility

the ability to change the position of the body in space with speed and accuracy

Coordination

the ability to use the sense, such as sight and hearing, together with body parts in performing tasks smoothly and accurately

Balance

the maintenance of equilibrium while stationary or moving

Power

The ability or rate at which one can perform work

Reaction Time

the time elapsed between stimulation and the beginning of the reaction to it

Speed

the ability to perform a movement within a short period of time

Sedentary Behavior

Any behavior characterized by an energy expenditure of greater than or equal to 1.5 METs while sitting, reclining or lying down

How many adults are physically inactive

31.1% of adults. Americans self report an average of 5.5- 7.1 h/da

What is the 4th leading risk factor for global mortality

Physical inactivity

What is linked to increased all-cause mortality

Sedentary Behavior

How much time a week should people exercise for health benefits

75-150 min a week of vigorous-intensity aerobic physical activity. 300 minutes of moderate-intensity physical activity a week.

Adults and muscle strengthening exercise

Adults should participate in activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week.

What percentage of adults report to meet aerobic activity guidelines

50.9% of adults

What percentage of adults meet resistance training guidelines and what percentage meet both aerobic and resistance training guidelines

30.4% of adults and then 20.5% of both

Minimal Physical activity and health

less than 10 minutes in duration are associated with favorable outcomes

Inactivity and minimal intensity

for those who are inactive, any intensity can be beneficial even after just one single bout

Physical activity and and CVD

The higher the percentage of physical activity and physical fitness the lower the risk of CVD

Benefits of Exercise in improvements in cardiovascular and respiratory function

increased Vo2 max resulting from both central and peripheral adaptations

Decreased minute ventiliation at a given absolute submaximal intensity

Decreased myocardial oxygen cost for a given absolute submaximal intensity

Decreased heart rate and blood pressure at a given submaximal intensity

increased capillary density in skeletal muscle

Increased exercise threshold for the accumulation of lactate in the blood

increased exercise threshold for the onset of disease signs or symptoms (angina pectoris, ischemic ST-segment depression, claudication)

Benefits of exercise in reduction in Cardiovascular disease Risk Factors

Reduced resting systolic/diastolic pressure

increased serum high-density lipoprotein cholesterol and decreased serum triglycerides

Reduced total body fat and intra-abdominal fat

reduced insulin needs; improved glucose tolerance

reduced blood platelets adhesiveness and aggregation

reduced inflammation

Decreased Morbidity and Mortality

Primary prevention (interventions to prevent the initial occurance)

Higher activity and/or fitness levels are associated with lower death rates from CAD

Higher activity and/or fitness levels are associated with lower incidence rates for CVD, CAD, stroke type 2 diabetes mellitus. metabolic syndrome, osteoporotic fractures, cancer of the bladder, breast, colon, endometrium, and lung and gallbladder disease

Secondary prevention (interventions after a cardiac event to prevent another)

Based on meta-analyses (pooled data across studies), cardiovascular and all-cause mortality are reduced in patients with post-MI who participate in cardiac rehabilitation exercise training, especially as a component of multifactorial risk factor reduction

Beneftis of exercise and mental health

decreased anxiety and depression

improved cognitive function

enhanced physical function and independent living in older individuals

enhanced feelings of well-being

enhanced quality of life

improved sleep quality and efficiency

Enhanced performance of work, recreational, and sports activities

reduced risk of falls and injuries from falls in older individuals

prevention or mitigation of functional limitations in older adults

effective therapy for many diseases in older adults

Risks of physical activity

Acute musculoskeletal injuries, more common during more vigorous activities, sports related MSI

Cardiac events (rare, more common in sedentary individuals during vigorous avtivity)

Risk is minimalized with proper screening and progression