Option C- Physical Activity and Health

A disease associated with physical inactivity and a sedentary or inactive lifestyle 

Coronary heart disease: Hardening of the arteries due to plaque (cholesterol) build up inside them. This narrows the arteries. 

Stroke: Hardening of the arteries in the brain. 

Hypertension: High blood pressure in the artery walls, which puts a strain on the heart and can damage your blood vessels.

Obesity Excess of body fat to the point where health is endangered. Caused by a poor diet and physical inactivity. It is estimated that more than 25% of the USA’s adult population is obese. People don’t die of obesity, but it can lead to diabetes, stroke, heart attack and some cancers.

Type 2 diabetes: Disease that affects the way your body handles glucose levels in the blood.  Body does not react to insulin and therefore has trouble lowering blood sugar levels. Severe type 2 diabetes can damage the small blood vessels at the peripheries, which can cause blindness or amputations of limbs in the worst cases. 

Osteoporosis: Softening of the bones which makes them weak and easy to break. This happens over a long period of time, due to a lack of weight bearing activity. 

• Increased use of motor vehicles (less walking)

• Changes to working patterns 

  • Sedentary jobs vs active job

  • Night vs day shifts

• Increase use of technology to communicate

• Increase fast food and deliveries 

• Increased urbanization decreases rec space for children

• Increased computer games decreases movement in children 

A hardening of the artery walls due to a buildup of cholesterol (plaque) 

• cigarette smoking 

• high blood pressure (hypertension) 

• high cholesterol and LDL-cholesterol 

• low HDL-cholesterol 

• diabetes 

• obesity 

• physical inactivity 

• age 

• gender 

• ethnicity 

• family history.

People who are physically inactive are more likely to have risk factors for cardiovascular disease. 

Obesity is, by definition, an excess of body fat but, in reality, obesity is determined using indirect measurements of body fat, for example, body mass index (BMI) and waist girth.

• cardiovascular disease and hypertension

• type 2 diabetes

• osteoarthritis

• respiratory problems

• some cancers such as bowel cancer.

Energy balance is affected mainly by food intake, resting metabolic rate and physical activity.

Body mass is determined by energy intake and energy expenditure as follows:

Energy intake > energy expenditure = weight gain

Energy intake < energy expenditure = weight loss

Energy intake = energy expenditure = stable body weight

• Insulin is released to lower blood glucose levels.  Therefore, it is released after eating a meal.
  
  

• Leptin is released from adipose tissue when there are high amounts of lipids in the blood.  This tells your body that you are FULL.
  
  

• Ghrelin is released in your stomach making you feel HUNGRY. 

Risk factors: Obesity, physical inactivity, diet high in saturated fats, family history

Negative effects on blood vessels of the body

Blindness

Kidney disease

Nerve damage

Cardiovascular disease

Bone density increases from birth to around 35–45 years of age. Typically, females achieve a lower peak bone density than males. From this age onwards bone density decreases.

Females are more prone to having a lower peak bone density in addition to increased risk of osteoporosis (especially during menopause). 

• loss of independence

• development of secondary complications as a result of long-term hospitalization and pneumonia.

Risk Factors of osteoporosis: 

• Lack of dietary calcium

• cigarette smoking

• slim build (ectomorphy)

• lack of estrogen associated with early menopause and female triad (athletic amenorrhea)

• physical inactivity.

Weight-bearing physical activity is essential for bone health but, in some cases, intense training in weight-conscious athletes gives rise to low body weight/body fat and eating disorders, leading to menstrual dysfunction and bone demineralization (osteoporosis). Changes in bone density are site- specific and resistance training results in greater changes than endurance training.

• to alleviate or provide relief from symptoms

• to reduce the need for medication

• to reduce the risk of disease reoccurrence (secondary prevention)

• to help overcome social problems and psychological distress.

• uncontrolled disease state (unstable angina/chest pain, poorly controlled diabetes, uncontrolled hypertension)

• hazards of exercise (for example, cycle and swimming accidents)

• musculoskeletal injuries

• triggering of other health issues (for example, heart attack).

A state of emotional or affective arousal of varying, and not permanent, duration. Feelings of elation or happiness lasting several hours or even a few days are examples of mood.

• research suggests exercise is one of the most effective methods of alleviating a bad mood

• research supports the use of exercise in modifying fatigue, anger, anxiety, depression, and enhancing the positive moods of vigour, clear thinking, energy, alertness, increased sense of well-being.

• Increased levels of endorphins, serotonin, & dopamine which improve feelings of happiness and self-esteem.
  
  

• Absence of competition removes the focus from winning and losing.
  
  

• Aerobic/rhythmic exercise enhances blood flow to the brain which helps to remove wastes and stimulate the brain.
  
  

• Feelings of success in a closed and predictable enviro.
  
  

• Time frame enables a feeling of having done something.
  
  

• Recommended: 20-30 minutes several times a week.

• environmental approaches—prompts, contracting goals, perceived choice
  
  

• reinforcement approaches—rewards for attendance and participation, external feedback, self-monitoring
  
  

• goal-setting and cognitive approaches— associative (internal bodily senses) versus dissociative (separating conscious thought & body senses)  focus during exercise
  
  

• social support approaches—role of significant others (spouse, family members, friends), including joining in, adjusting routines, transportation, providing equipment.

• Could affect life choices and relationship issues

• Increased priority of exercise

• Negative mood could come from withdrawal

• Increased tolerance to exercise and therefore need to work more for the same feeling

• Subjective awareness of compulsion to exercise (addiction)