Prof. Dr. Ram Krishna Maharjan
What is a good health?
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The World Health Organisation (WHO) in 1999
AD defined health as “a dynamic state of
physical, mental, spiritual and social wellbeing, and not merely the absence of disease
or infirmity.”
Dynamics of Health
Optimum health
Better health
Freedom from disease
Normal health
Unrecognised sickness
Mild sickness
Sever sickness
Death
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What is an athlete's good health?
What is an exercise health?
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An exercise health is a condition of health
which is affected by involvement in physical
exercise.
Our health is dynamic where we can see ups
and downs in its level. Involvement in
physical exercise also plays the important
role in making our health level up and
down.
When we study exercise health education, it
will help us to make proper choices of
physical activities according to our body
composition and nature of the work we are
involved in.
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What physical
require?
What physical
What physical
require?
What physical
require?
What physical
require?
ability does a marathon runner
ability does a sprinter require?
ability does a footballer
ability does an office holder
ability does a weight lifter
 Involvement in physical activity
 Nutrition: Intake of nutrients
according to the body needs
 Alcohol use
 Tobacco use
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Physical activity
Bodily movement produced by skeletal muscles
that results in an expenditure of energy
Physical fitness
A measure of a person's ability to perform
physical activities that require endurance,
strength, or flexibility.
Regular physical activity
A pattern of physical activity is regular if activities
are performed in some order
Physical activity is something you do.
Physical fitness is something you acquire, a
characteristic or an attribute one can
achieve by being physically active. And
Exercise is structured and tends to have
fitness as its goal.
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Participating in physical activity is beneficial to
people of all ages. Physical activity contributes to
fitness, a state in which people’s health
characteristics and behaviors enhance the quality
of their lives.
Physical fitness
A set of physical attributes
related to a person’s ability to
perform physical activity
successfully, without undue strain
and with a margin of safety.
Health-related physical fitness
A physiological state of well-being that
reduces the risk of hypokinetic disease; a
basis for participation in sports; and a vigor
for the tasks of daily living. Components
include cardio-respiratory endurance,
muscle strength endurance, flexibility, and
body composition.
Skill-related physical fitness
 Common components of
physical fitness (e.g., agility,
balance, coordination, speed,
power, reaction time) that enable
participation in sports and other
physical activities; also called
performance or motor fitness.
Spectrum of Physical Activity
and Health
Physically Fit
Physically
disabled
Physically Active
Exercise
It’s a form of physical activity
done primarily to improve
one’s health and fitness.
Sports
Is complex, institutionalized,
competitive and these
very
characteristics works against
moderate and rhythmical
exercise.
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13.5 million people have coronary heart disease.
1.5 million people suffer from a heart attack in a
given year.
250,000 people suffer from hip fractures each
year.
Over 60 million people (a third of the
population) are overweight.
50 million people have high blood pressure.
(WHO, 2003)
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5.
6.
7.
Exercise controls weight
Exercise combats health conditions and
diseases
Exercise improves mood
Exercise boosts energy
Exercise promotes better sleep
Exercise puts the spark back into your
sexual life
Exercise can be fun
 Helps 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
Definition
Muscle work against resistance that
improves strength and endurance
–Strength allows us to move, and
endurance allows us to perform work over
time
Muscles = 40% of our lean body mass
Use it or lose it: unused muscle disappears
(atrophy)
Free Weights
– use of dumbbells and/or bars with weights on
the ends
– involves balance and coordination; useful for
enhancing function in daily activities and
recreational sports
– Bonuses: convenient, cheap, and provides a wide
variety of exercises that work several muscle
groups together
Your body, your weight
– The most convenient form of resistance exercise
– Pushups, pull-ups,. Lunges, squats….
Flexibility = The ability to move a joint through
its range of motion
– We lose flexibility with disuse and aging
Benefits
– Decreased chance of muscular injury, soreness, and
pain
– Helps prevent and reduce lower back pain
– Improves joint health (tight muscles stress our
joints)
Activities stretching, yoga
It is neglected especially those living
alone or with low income.
Factors affecting nutritional status:
1. Age related changes
2. Psychosocial factors
3. Economic factors
4. Cultural factors
Calories
Consumed
Calories
Expended
Examples
 Female Olympic Gymnasts
◦ 1900 kcal/day
 Cyclists
◦ 7,000+ kcal/day
 College Football Players (in wt gain
mode)
◦ 7,500-8,500 kcal/day
Calories/#
LOW sedentary
ACTVE (3060min)
MODERATE
(1-1.5hr)
HIGH (1.52hr)
55 kg
72 kg
109 kg
15602080-2400 3120-3600
1800
1920-2160 2560-1880 3840-4320
2280-2520 3040-3360 4560-5040
2640-2880 3520-3840 5280-5760
The Effect of Diet on Physical Endurance
Maximum
endurance time:
Fat and protein diet
Normal mixed diet
High-carbohydrate diet
57 min
114 min
167 min
Training Diet Recommendations:
Low Fat Diet
 >55-60% Carbohydrates
 10-15% Proteins
 < 25% Fats
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Nicotine & toxic substances in cigarette has
impact on detoxication process in the bodycell damage & variety of diseases as cancer,
respiratory, CVD, risk of osteoporosis
 Every 72 seconds someone in the US dies
from tobacco
 Tobacco kills 1200 people a day
 On average, smokers lose 15 years of life
 Worldwide, someone dies from every 6
seconds
 5.2 million children alive today will die
from a tobacco-related illness
 Cigarette contains more than 4500
chemicals
Alcohol is widely used in our society
for different purposes.
- Gathering
- Party
- Social and cultural rituals
- And so many ...
Getting drunk is high-high risk
because it moves people closer to
their trigger levels for developing
alcoholism. There are three signs that
this is actually happening:
Their tolerance increases with each drunk
Drinking to cure hangovers
They experience memory blackouts
• 0 PER DAY: No known alcohol-related
problem
• UP TO 1-2 PER DAY: No known
increased risk
• 3 PER DAY: Blood pressure increases.
Heart disease increases. Cirrhosis
increases for women. Live shorter lives.
• 4 PER DAY: Cirrhosis increases for
men.
• 5 PER DAY: Pancreatitis increases.
Much shorter life span.
• 6 PER DAY: Cancer of mouth, throat,
and digestive system increases.