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Activity: - Chapter 2: Health Benefits of Physical

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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Magarsa Bedasa
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86 views14 pages

Activity: - Chapter 2: Health Benefits of Physical

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.

Uploaded by

Magarsa Bedasa
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd

• 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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