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The Benefits of Physical Fitness by Todd Jacobucci

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The Benefits of Physical Fitness by Todd Jacobucci

  1. 1. Physical Activity and Exercise Importance of an Active Lifestyle Barriers to an Active Lifestyle
  2. 2. Physical Activity and Exercise Physical activity involves any bodily movement caused by muscular contractions that result in the expenditure of energy.
  3. 3. Physical Activity and Exercise Exercise is a planned program of physical activities usually designed to improve physical fitness with the purpose of increasing physical fitness level.
  4. 4. Physical Activity and Exercise
  5. 5. What are the benefits of becoming active and being physically fit?
  6. 6. Physical Activity and Exercise Physical fitness is a condition that allows the body to effectively cope with the demands of daily activities and still has the energy to enjoy other active leisure activities.
  7. 7. Health Related Components Aerobic Capacities Muscular Strength Muscular Endurance Flexibility Body Composition
  8. 8. Importance of an Active Lifestyle  Improves bone, joint, and muscle strength;  Develops motor control and coordination;  Helps maintain a healthy body composition;  Improves the psychological functioning of an individual;  Increases the efficiency of the lungs and the heart;  Increases muscle strength and endurance;  Protects from musculoskeletal problems such as “low” back pain ;
  9. 9. Importance of an Active Lifestyle  Possibly delays the aging process;  Reduces the risk of cardiovascular diseases such as coronary artery diseases and stroke;  Promotes healthy cholesterol level;  Helps regulate blood pressure;  Decreases risk of Type 2 diabetes;  Reduces the risk of breast and colon cancer;  Improves control over anxiety and depression; and  Builds self-esteem and social interaction.
  10. 10. What types of exercises can be performed to derive these health benefits?
  11. 11. Importance of an Active Lifestyle Aerobic Exercise (e.g. swimming, biking, running, and dancing) Resistance Exercise (e.g. barbell, TRX, Thera-Band, and resistance machines) Stretching Exercise (statistic stretching, ballistic stretching, and dynamic stretching)
  12. 12. What changes or adaptations will occur as a result of aerobic exercise?
  13. 13. Importance of an Active Lifestyle A regular aerobic exercise will stimulate changes in the various and tissues of the body but it is more emphasized in the cardiovascular system. These changes help the body adapt to the increased demands by allowing more oxygen and nutrients to the exercising muscles.
  14. 14. Is it normal for the muscles to increase in size as a result of resistance training?
  15. 15. Importance of an Active Lifestyle The adaptation of the body to regular resistance exercise is commonly found in the nervous and musculoskeletal system. These adaptations happen at the cellular level after several months of regular training.
  16. 16. How important is stretching exercise in improving performance?
  17. 17. Importance of an Active Lifestyle Stretching exercise are important in improving range of motion around the joints. It helps an individual in performing daily tasks with efficiency. A regular stretching routine will also help correct muscle imbalance and improve posture.
  18. 18. Are there psychological benefits from exercise?
  19. 19. Importance of an Active Lifestyle The effects of training go beyond the biological changes. As much as these biological changes lead to better health, an individual who regularly trains can experience psychological, emotional, and even intellectual benefits. People also use exercise to cope with stress and control their depression.
  20. 20. Why is it hard to change unhealthy habits?
  21. 21. Importance of an Active Lifestyle Healthy behaviors are hard to adopt. Changing an old habit is an arduous task but not an impossible one.
  22. 22. Transtheoretical Model of Change (Prochaska and Velicer, 1997)
  23. 23. The Stages of Change (Spiral Staircase)
  24. 24. How do we solve the common barriers to adopting an active lifestyle?
  25. 25. Barriers to an Active Lifestyle Barrier Solution I am not motivated Create a list of pros and cons of the positive behavior that will serve as a reminder I lack willpower Identify what triggers the backslide and be conscious when it happens; I easily get discouraged Avoid negative self talk and replace them with encouraging words
  26. 26. Barrier Solution I do not have time Prioritize and cut back some time from the non-essential activities to be able to exercise. I am always tired Make physical activity diary and analyze which part of the day you have more energy and schedule your work-out around that period. I do not know how Read journals and articles on the best practices as well as people who have been successful at adopting the healthy behavior I don’t have enough money There are numerous exercise regimens that are not expensive such as running and swimming I do not feel support Inform family and friends about the new behavior or join an activity club that has the same interests