CHAPTER 3

General Health Benefits of Exercise

Learning Outcomes
 Role of exercise is maintaining optimum
physical health
 Long-term participation contributes to the
prevention of modern chronic diseases
 Aids in rehabilitation

Introduction
 Coronary Artery Disease
 Accumulation of fatty substances: cholesterol
(supply heart muscle: Myocardium)
 Figure:
 Lifestyle and genetic factors: Risk factors
 Primary Risk Factors: High blood pressure,
high cholesterol, smoking and lack of
exercise
 Secondary Risk Factors: stress, obesity,
diabetes
 Others: family history, male, sex, age

Heart Disease
 Exercise helps in prevention by controlling
most of the risk factors
 Simple general physical activity provide
dramatic reduction to sedentary people
 E.g. Outdoor gardening, house cleaning,
brisk walk
 Major limitations of HD: Angina (chest
pain), shortness of breath

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 The amount of a work can be done before
the pain of angina or the shortness of
breath stop them
 When cardiac patient engages in physical
conditioning, the AT increases
 Allow to do many more things, live normal
life and back to work

Angina Threshold
 Part of the heart dies
 No longer contributes to pumping action
of the heart
 The heart cannot make same adaptations
 Less damaged from HA, the better
chances of improving the heart muscle
through exercise

Heart Attack
Figure: Artery
 Blood pressure: Systolic and Diastolic
 Systolic: first number recorded (pressure
the heart needs to pump blood out of the
heart)
 Diastolic: 2nd number (pressure in
circulatory system when the heart is not
contracting- resistance to blood flow)
 Measure by Manometer: millimeters of
mercury(mmHg)

High Blood Pressure

 Normal Systolic: 120 mmHg
 Normal Diastolic: 80 mmHg
 HYPERTENSION
 Boderline Hypertension: 140/90 mmHg
 High Hypertension: over 160/95 mm Hg
 Hypertension leads to coronary heart
disease, kidney disease and stroke
 Risk factors: family history, obesity, high
salt, and stress
 Exercise for weight loss more effective in
lowering the high blood pressure
 Lowering the risk of heart disease and stroke
 Chance of eliminating the need of
hypertension medication
 BUT: Won’t effect to long established
hypertension
 Cardiorespiratory endurance exercise most
effective
 (40-60% of maximum aerobic capacity) to
moderate (60-80% maximum aerobic
capacity)

Exercise and Hypertension

 Excess of body fat – Impaired Health
 A body needs fat for energy, protection of
internal organs, storage of some vitamins,
and insulation
 Too much fat contributes to increased risk of
modern chronic disease
 20% above an ideal body weight (height-
weight tables) – OBESE
 Body mass Index (BMI) = Weight / Height²
 BMI greater : 27.2 (men) or 26.9 (women) =
OBESITY

Obesity
 Excess fat accumulated when energy intake
exceeds the energy expenditure
 Excess fat released when (EnEx) exceeds energy
intake
Food Intake and Energy
Expenditure
 Fat distributed more around the waist
than hips – Android-type or upper-body
obesity
 Fat distributed more around the hips than
waist – Gynoid-type or lower-body obesity
 Long-lasting weight loss requires lifestyle
changes in diet and exercise behavior
 Decrease fat while maintaining lean body
mass
 Lean mass comprises muscle, bone and all
other organs of the body

Exercise, Diet and Weight Loss

 MR important as major determinant of the
energy expenditure balance
 Basal Metabolic Rate (BMR) – the mere task
keeping the body alive that requires energy
 Resting Metabolic Rate (RMR) – energy used
for daily activities like digesting food, stress,
keeping body warm or cool
 Exercise Metabolic Rate (EMR) – energy
needed for exercise (intensity and duration)

Exercise Increase Metabolic Rate

 A DISEASE which sugar or Glucose cannot used
by the cells
 Cells use glucose as fuel, the cell starve, cannot
function and die
 INSULIN opens door on the cell’s surface called
RECEPTORs, so glucose can enter the cell
 In DIABETES, insulin destroyed or not work
properly
 TYPE I – pancreas destroyed and insulin cannot
be produced
 TYPE II – pancreas produced insulin but does not
work properly

Diabetes
 For Diabetic, exercise acts as Insulin
 Allow glucose enter the cell and to be used
properly
 Glucose Control – insulin working properly
and enough glucose move out of the blood
and into the cells
 Too little insulin results in too much glucose
in blood : HYPERGLYCEMIA
 Too much insulin results in too little glucose
in blood: HYPOGLYCEMIA

Exercise and Diabetes

 Common type of LUNG DISEASE
 Bronchitis, emphysema, and asthma (form of
COPD)
 These diseases block the airways, when
Blocked: movement of air in and out is
reduced
 Air in the lungs cant find the cappilaries to
exchange oxygen and carbon dioxide
 End result: less air movement, less gas
transport to and from circulation or air
trapped in lungs

Chronic Obstructive Pulmonary

Disease (COPD)
 Bone disease results in a disintegration of the
bone structure
 Bone loses too much density and bone
strength
 90% of osteoporosis patients are Post-
Menopausal women
 Athletic women participate in high-intensity
exercise also at risk especially
(AMENORRHEA)
 Older Women more severe broken bones
than Younger Athletic

Osteoporosis
Thank You…