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    Activity: - Chapter 2: Health Benefits of Physical

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    Magarsa Bedasa
    The document discusses various health benefits of physical activity including reduced risk of cardiovascular disease, diabetes, hypertension, obesity, and some cancers. It then covers topics around nutrition including classes of nutrients, water, and energy requirements. The document concludes with sections on assessing cardio-respiratory fitness, muscle fitness, flexibility, and body composition.

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    Activity: - Chapter 2: Health Benefits of Physical

    Uploaded by

    Magarsa Bedasa
    27 views14 pages
    The document discusses various health benefits of physical activity including reduced risk of cardiovascular disease, diabetes, hypertension, obesity, and some cancers. It then covers topics around nutrition including classes of nutrients, water, and energy requirements. The document concludes with sections on assessing cardio-respiratory fitness, muscle fitness, flexibility, and body composition.

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    The document discusses various health benefits of physical activity including reduced risk of cardiovascular disease, diabetes, hypertension, obesity, and some cancers. It then covers topics around nutrition including classes of nutrients, water, and energy requirements. The document concludes with sections on assessing cardio-respiratory fitness, muscle fitness, flexibility, and body composition.

    Copyright:

    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    27 views14 pages

    Activity: - Chapter 2: Health Benefits of Physical

    Uploaded by

    Magarsa Bedasa
    The document discusses various health benefits of physical activity including reduced risk of cardiovascular disease, diabetes, hypertension, obesity, and some cancers. It then covers topics around nutrition including classes of nutrients, water, and energy requirements. The document concludes with sections on assessing cardio-respiratory fitness, muscle fitness, flexibility, and body composition.

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    © All Rights Reserved
    Download as PPTX, PDF, TXT or read online from Scribd
    Download as pptx, pdf, or txt
    of 14

    • Chapter 2: HEALTH BENEFITS OF PHYSICAL

    ACTIVITY

    • Chapter 3: NUTRITION

    • Chapter 5: ASSESSMENT
    Physical Activity and Hypo-kinetic Diseases

    Hypo-kinetic Diseases
    – Cardiovascular disease

    – Diabetes

    – Hypertension/ High blood pressure

    – Obesity

    – Metabolic syndrome
    – High cholesterol

    – Osteoporosis

    – Osteoarthritis

    – Back pain

    – Some cancers

    – Depression
    Systolic  Diastolic 
    BP Category /mm Hg/ /mm Hg/
    Healthy 120 80

    Elevated 120 - 129 less than 80 

    Stage 1 130 - 139 80 - 89


    Hypertension
    Stage 2 Over 140 Over 90
    Hypertension
    Hypertension over 180 Over 120
    Overweight and obesity are classified using BMI
    BMI = weight [kg] / height squared [m2]

    BMI Category Weight range

    Underweight less than 18.5

    Healthy 18.5 - 25

    Overweight  25 - 30

    Obesity  Over 30
    Nutrition
    • Deals about food and its uses

    • To keep our body running properly, they must


    be supplied with correct amount of food

    • Eating the balanced diet is the right way to


    have all the nutrients that our body needs
    Classes of Nutrients
    Nutrients are mainly grouped in to six classes
    1. Water
    2. Carbohydrates (CHO)
    3. Fats (lipids)
    4. Proteins
    5. Minerals
    6. Vitamins
    1. Water

    The Most Critical Nutrient


    – Transport
    – Chemical reactions
    – Temperature maintenance etc

    Water deficiency ---> dehydration ---> electrolyte


    imbalance ---> death

    Management problems leading to lack of water


    Energy requirement

    PER = BER + EER

    Basic energy requirement


    – For every Kg of body weight 1.3 calories of energy required every hour
    – Eg: an athlete weighing 50Kg would require 1.3 x24hr x 50Kg=1560
    calories/day

    Extra energy requirement


    – For each hour of training you require 8.5 calories of energy for each Kg of
    body weight
    – Eg: For a two hour training session our 50Kg athlete would require 8.5x2hrs
    x 50kg=850 calories.

     An athlete weighing 50kg who trains for two hours would require an
    intake of approx. 1560+850=2410 calories.
    Energy Fuel

    The mixture of energy that we require


    – 57% carbohydrates (sugar, sweat bread & cakes)
    – 30% fat (dairy products, oil)

    – 13% proteins (eggs, milk meat, poultry, fish)


    What does a 50 kg athlete require in terms of CHO, Fats and
    Protein?
    – Carbohydrates - 57% of 2410 = 1374 Calories - at 4 Calories/gram =
    1374 ÷ 4 = 343 grams

    – Fats - 30% of 2410 = 723 Calories - at 9 Calories/gram = 723 ÷ 9 = 80


    grams

    – Protein - 13% of 2410 = 313 Calories - at 4 Calories/gram = 313 ÷ 4 =


    78 grams

    • Our 50kg athlete requires


    343 grams of Carbohydrates
    80 grams of Fat
    78 grams of Protein
    ASSESSMENT
    Cardio-respiratory Fitness
    – The 1.5-Mile Run Test
    – Cooper Test
    – The 1-Mile Walk Test
    – The Cycle Ergo-Meter Fitness Test
    – The Step Test
    Muscle Fitness
    – Assessing Muscular Strength
    • The 1 RM Test

    – Assessing Muscular Endurance


    • The Push-Up Test
    • The Sit-Up Test
    Assessment of Flexibility
    – Trunk Flexibility
    – Shoulder Flexibility

    Body Composition
    – The Skin Fold Test

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