Jointly Organised by

Co-organised by 香 港 中 文 大 學
The Chinese University of Hong Kong 1
Exercise and Health

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 Exercise, Health
and
Physical Fitness
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 What is Health?
Health is a state of complete physical, mental,
emotional, social and work well-being, and not
merely the absence of disease or infirmity.

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What is Physical Fitness?
Physical fitness
refers to the overall ability
of the body to adapt to daily
activities, exercise and
environment.

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Physical fitness can be divided into:

• Health-related fitness
• Sports-related fitness

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Five Elements of
Health-related Fitness
Cardio respiratory
endurance

Muscular strength and

muscular endurance

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 Five Elements of
Health-related Fitness
Proper body
Joint flexibility composition

Neuromuscular
relaxation 8
 Benefits of Exercise

• Improve heart and lung functions

• Strengthen muscles
• Increase metabolism (weight
control)
• Relax the body and mind to relieve
stress

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Benefits of Exercise
• Enhance body immunity
• Increase agility
• Excrete waste
• Increase bone density
• Improve balance
• Improve social life

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 Points to Note
during Exercise
Score (A higher score means more effective)
Cardiorespirat Muscular Flexibility Body
Sport ory endurance strength and composition
muscular
endurance

Aerobics 4 3 4 3
Badminton 4 3 4 4
Basketball 4 4 4 4
Fitness 1 4 2 2
exercise
Tenpin 1 1 1 1
Bowling
Cycling 4 3 2 3
Jogging 4 3 2 4
Martial arts 3 4 4 3

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 Points to Note
during Exercise
Score (A higher score means more effective)
Cardiorespiratory Muscular Flexibility Body
endurance strength and composition
Sport muscular
endurance

Soccer 4 4 4 4
Squash 4 3 4 4
Swimming 4 4 3 3
Table tennis 3 3 3 2
Tennis 3 3 3 3
Volleyball 3 3 3 3
Walking 3 2 1 2

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Differences between
Aerobic Exercises
and
Anaerobic Exercises

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Benefits of Aerobic Exercises
Breakdown of fat stored in
the body through oxidation
to produce energy.
• Improve fat metabolism in the
body
• Reduce fat accumulation
• Improve cardiorespiratory
functions
• Reduce blood pressure

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Benefits of Anaerobic Exercises
Breakdown of ATP (Adenosine
triphosphate) and glucose stored in
the body under anaerobic conditions
to produce energy.
Strengthen muscles but generate
no long term benefits for
coronary arteries.

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Points to Note
during Exercise

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Steps of exercise:

Warm-up

Main Exercise

Cool-down
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Warm-up and Stretching Exercises
• Do exercise related to the sport, increase in exercise
intensity gradually, and prepare the mind for the
workout
• First , take deep breaths to get
oxygen and nutrients into
muscles tissues

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 Purpose of Warm-up Exercises

• improve flexibility of connective tissues

• increase the speed of muscle contraction
and improve muscular endurance
• relax the muscles
• increase the speed of nerve conduction
• improve cardiorespiratory endurance

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Effects of Stretching Exercise

• improve flexibility of tissues

• reduce the risk of muscle and tendon strains
• prevent muscle soreness

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Points to Note for Stretching Exercise
• there should not be any pain
• stretch joints slowly
• do not twist your knee joints or exert pressure on them
• do not hold your breath during exercise
• do mainly static stretching
• stretch without bouncing or jerking
• do stretching with regard to practical needs

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 Cool-down Exercise
Purposes of Cool-down Exercise:

•remove lactate and other metabolic waste products

•provide calming effect physically and mentally
•prevent delayed muscle soreness
•increase flexibility of body tissues

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Safety Guidelines during Exercise
• replenish water as needed
• wear sportswear and sports shoes
• do warm-up and stretching exercises
every time before exercise
• cool down after exercise
• do not do strenuous exercises when
feeling tired
• build up intensity gradually

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Safety Guidelines during Exercise
If any of the following symptoms appear, stop
exercise immediately

• pain in the chest or joints

• shortness of breath or breathing difficulties
• dizziness
• stuffy stomach feelings or nausea
• palpitation or abnormal heartbeat
• abnormal tiredness
• paint joints such as joints in knees or ankles

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 Weight Control
How do I know if I am overweight?
At which point do I have to consider losing weight?
Obesity: accumulation of excess body fat
 
Body fat percentage:
Ideal:
Male: 10-20%
Female: 15-25%
 
Obese:
Male:>25%
Female: >30%
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 Weight Control

Overweight:
Body weight exceeds 10% of
normal body weight

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What does it mean by being overweight?
 
Standard body weight (in kg) is calculated as follows:
Male: [Height (cm) - 80] x 0.7
Female: [Height (cm) - 70] x 0.6

Overweight %:
[(Actual body weight – ideal body weight) ÷
ideal body weight] x 100%

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What is the normal BMI range?

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BMI: Body weight (kg) ÷ (Height (m))2

Underweight <19
Normal 19-24
Overweight 25-29
Obese >29

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 Principles and Keys to
Weight Control
• prevention is better than treatment
• balanced diet and frequent exercise
• do not go for extreme dieting, which
causes malnutrition
• do aerobic exercise often
• be patient in losing weight by exercise

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Points to note in
losing weight by exercise
• be patient and persistent
• do a variety of exercise
• be prepared to exercise anytime,
anywhere
• make regular exercise part of
daily life

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 Differences between losing weight
by exercise and dieting
Losing weight by exercise Losing weight by dieting
Increases energy output Reduces energy intake
No immediate result Immediate result
Reduces body fat while Reduces body fat and muscle
maintaining or increasing mass
muscle mass
Improves health and fitness Does not improve health or
fitness

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 Differences between losing weight
by exercise and dieting

Losing weight by exercise Losing weight by dieting

Active; rewarding
Increases basal metabolic rate
Relieves stress, anxiety and
frustration; boosts self esteem
Passive; restricting
Decreases basal metabolic rate
Does not help relieve stress,
anxiety and frustration, and does
not boost self esteem

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 Summary
How to implement a fitness programme:
• find out why you want to work out
• pick a sport that suits you
• set a short term goal
• be persistent

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