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Unformatted text preview: Physical Activity and Health 1 by Student’s Name Class/Course/Code Professor’s Name University/School City, State Date Physical Activity and Health 2 Table of Contents SECTION A: Short Questions..................................................................................................................2 Q1......................................................................................................................................................2 Q2......................................................................................................................................................3 Q3......................................................................................................................................................3 Q4......................................................................................................................................................3 Section B: Case Studies..........................................................................................................................4 Q1..........................................................................................................................................................4 Q2......................................................................................................................................................6 References Physical Activity and Health 3 SECTION A: Short Questions Q1 The reason behind walking is physical activity that physical can be characterized as any movement of the body that needs energy expenditure. This entails every movement make during the day, besides staying still or laying down. For example, it might be considered physical exercise to walk to class, take the stairs. Exercise is a type of physical activity, but not all exercise is physical activity. Exercise for the purpose of enhancing or sustaining physical fitness is a scheduled, disciplined, and repetitive activity. Q2 Physical activity types and their effects on fitness Aerobic activity: As a result, physical exercise makes you breathe deeper and the heart beats quicker, increasing the health of the heart and lungs. Hiking, jogging, swimming and basketball are examples Strengthening: Bone and muscular fitness are increased by muscle-strengthening exercise (Garnvik et al,.2020). The main muscle of your body i.e., the thighs, back, hips, stomach, belly, shoulders, can undertake those exercises. Examples include movements that use resistance to the body weight (e.g. push and pull ups, sit ups, and squats), weight lifting. Flexibility: Muscle lengthening and stretching exercises will help you escape fractures, back pain, and issues with balance. A well-stretched muscle completes its maximum range of motion more readily. It increases mobility, posture, muscle control, for example, decreases the risk of injury and muscle soreness. "This also contributes to a healthier "form" overall. Physical Activity and Health 4 Q3 Stair climbing is an exercise that is rigorous and can lead to many health benefits. Research attempting to improve stair climbing in different public spaces have demonstrated promising results, although findings from related occupational studies remain inconclusive ( Myers et al,.2019). Q4 I. BMI formula BMI = m h2 BMI= Body mass index m= mass in kilogram h= height in meter II. BMI =? m= 82 kg h= 165cm = 1.65m BMI= III. 82 2 (1.65) = 24.8 kg/m2 BMI, the instrument most commonly used for assessing "healthy ranges of weight". BMI does not quantify body fat, a key factor in assessing health risk. While it gives a rough indicator of body fat, it does not discriminate between fat and muscle weight. Normal range of BMI is 18.5 to 24.9. Physical Activity and Health 5 Section B: Case Studies Q1 I. The F.I.T.T stands for frequency, intensity, time (duration) and type of exercise. II. Aerobic Physical Activity (1) Frequency: Complete aerobic physical exercise of moderate intensity at least five times a week. (2) Intensity: Aerobic exercise of moderate-intensity is recommended. 5 to 6 is for mild severity on a scale of 0 to 10 for the physical exertion level. (3) Time [duration]: An efficient alternative to continuous exercise is production of at least 10 minutes of intermittent exercise in order to accumulate the minimum time prescribed above (Kassa and Grace.,2020). (4) Type [mode]: The most widely prescribed form of exercise is walking. For a sedentary man with reduced tolerance for weight bearing exercise, aquatic exercise and stationary bike exercise can be beneficial. Muscle-strengthening Activity (1) Frequency: Perform at least two days of resistance training a week. (2) Intensity: Progressive is recommended 5 to 6 on a scale of 10 points. (3) Time: 7 - 9 constructivist approach are recommended, and for a limit of 1 or more sets per set of 10 to 15 repeats, each muscle group should be practiced. (4) Type [mode]: It is advised to use a progressive weight lifting regimen, stair climbing and other muscle reinforcement exercises using all main muscle classes. III Aerobic Physical Activity 1. Frequency: Complete aerobic physical exercise of moderate intensity at least five times a week. Physical Activity and Health 6 2. Intensity: Aerobic workouts with mild intensity are advised. Subject to the availability and skill of Ms. YY WONG, she can enjoy doing exercise as it takes less time. 3. Time: Perform 45-60 minutes of moderate activity per day, leading to moderate-intensity physical activity of about 225 to 300 minutes per week. 4. Type [mode]: The most widely prescribed form of exercise is walking. Muscle-strengthening Activity 1. Frequency: Conduct the power training of on 2 to 3 days a week for at least 48 hours, each muscle group divides the workout sessions of the same muscle group. 2. Intensity: For resistance exercises, a load of 65 percent of the 1 repetition limit is recommended. 3. Time: 8 - 10 movements are recommended. For a total of 2 to 4 sets, each muscle group should be trained Usually 8 to 12 repetitions per set and 2 to 3 minutes of rest time in between. 4. Type [mode]: It is recommended that incremental climbing and other muscle building operations use all main muscle classes. Q2 I. "Dance for Health" is one of the featured projects of the "Solid Exercise for All Campaign". Through getting sorted out a wide assortment of dance play-ins and dance evenings, we trust that the public will be urged to partake in moving and encourage a propensity for doing exercise routinely to help physical and psychological well-being. Rope skipping is a physical exercise that is easy and efficient. Rope skipping requires very basic equipment; all you need is only a rope, loose and comfortable clothes, and a pair of fitting athletic shoes. The number of members is also not restricted; you may skip individually or in groups. Physical Activity and Health 7 An sport ideal for families is camping. This practice and a culture of daily family exercise by appreciating the enjoyment of hiking. Featuring 44 hiking routes of Hong Kong, this website takes you through the breathtaking scenery of the countryside, which is a great place for you to take shelter from the hustle and bustle of the area. Running and walking are separate. Both feet jump into the air while running and then fall on their toes. Both feet never touch the ground at the same time while walking. Live a healthier lifestyle will help us alleviate the health concerns described above. A good lifestyle requires regular fitness, a nutritious diet, a balanced pattern of work and leisure, and getting rid of bad behaviours (e.g. smoking and heavy drinking). II. For Physical Exercise The Smart shoe's features suit a wide variety of uses and individuals, whether you're a gadget enthusiast, sneaker collector, fitness enthusiast, runner, or just a daily consumer who needs a well-designed pair of shoes: HEALTH ANALYTICS - Motion sensors measure the degrees of pronation, supination, propulsion, impact force, exhaustion, stance, steps, calories, and more, providing reliable data that reduces injury and increases the health. For Walking A pedometer is a gadget this determines any action a person takes by defining the movement of the person's hands or hips., typically compact and electronic or electromechanical. As the size of each person's move varies, the distance covered in a length unit is shown is needed, an informal calibration done by the consumer is necessary, there are now pedometers that automatically measure how the phase is performed using electronics and software of a person varies. A GPS receiver may be directly determined by the distance travelled. Physical Activity and Health 8 REFERENCES Garnvik, L.E., Malmo, V., Janszky, I., Ellekjær, H., Wisløff, U., Loennechen, J.P. and Nes, B.M., 2020. Physical activity, cardiorespiratory fitness, and cardiovascular outcomes in individuals with atrial fibrillation: the HUNT study. European Heart Journal, 41(15), pp.1467-1475. Kassa, M.D. and Grace, J.M., 2020. Frequency, intensity, time, and type principle of physical activity as a medical disability prevention program in ethiopia: a mixed-method study. Indian Journal of Public Health, 64(2), p.141. Myers, J., Kokkinos, P. and Nyelin, E., 2019. Physical activity, cardiorespiratory fitness, and the metabolic syndrome. Nutrients, 11(7), p.1652. ...
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