EXERCIS

E
Presented by: Shreyal ,
Chinmayee , Neha
 Exercise
Exercise is a planned structured
and repetitive physical activity
that aims to improve or maintain
physical fitness
 Type of Physical Activity

● Isometric
Exercises
● Isotonic Exercises
● Isokinetic
Exercises
● Anaerobic
Exercises
Does physical activity help become
physically fit ● Organic fitness : Capacity for action
and movement that is determined by
inherent characteristics of the body.
● Dynamic fitness : Arises through
physical activity. To be fit you need a
combination of muscle strength,
endurance, flexibility, cardiorespiratory
fitness

Muscle Strength And Endurance

Muscle Strength: a measure of how

strongly a muscle can contract comes from
isometric, isotonic , isokinetic
Muscle endurance: requires continued
performance.
Does physical activity help become
physically fit

● Flexibility
● Aerobic
Fitness
Does physical activity help become
physically fit
Physical Activity And Cardiovascular Health : It has
changed over time. In the early 20th century , doctors
believed that hard exercise could harm the heart.

History of the studies that examined exercise and

cardiovascular health:
Khan studied the relationship between physical activity and
coronary heart disease among postal workers in Washington
DC. He found that physically active men had lower CHD death
rates.

Do men and women benefit equally

At first research was only focused on men but later on studies
on women were also done. At first , research suggested that
there might be a gender differences in the benefits of
physical activity because of the differences in physical
activity and other physical factors
 Other Health Benefits of Physical
Activity
● Prevention against cancer
The strongest evidence for
the protective effects of
physical activity is found for
colorectal and breast cancer.

Prevention of Bone Density

Loss
It can help prevent osteoporosis,
it can protect men and women
against loss of bone mineral
density (BMD) especially those
who were active in their youth.
 Other Health Benefits of Physical
Activity
● Decreased Depression
People who exercise regularly are less
likely to be depressed
● Reduced Anxiety: research shows that
effects of physical activity on state
anxiety has methodical limitless but
suggests that exercise can be effective
in reducing anxiety symptoms
● Buffer against Stress:
Can exercise enhance
psychological well being?
Can exercise protect people
against the effects of stress?
● Improve cognitive function:
It can enhance attention, processing
speed, memory.
 Exercise Addiction
● Some people become so involved with exercise that they
ignore injuries to continue exercising or allow their
exercise regimen to interfere with other parts of their lives
such as work or family responsibilities.
● William Morgan (1979) compared the process of
excessive exercising to the development of other addictions.
● Like most social drinkers who have a casual, non
obsessive relationship with alcohol, most exercisers are
able to incorporate physical activity into their lives without
drastic changes in lifestyle.
● Some people’s exercise habits reflect a high degree of
commitment, whereas others fit the description of
dependence, showing a strong emotional attachment to
exercise and exhibiting withdrawal symptoms such as
depression and anxiety when prevented from exercising .
 Exercise Addiction
● Some authorities prefer the term obligatory
exercise or exercise dependence rather than
exercise addiction.
● Obligatory exercisers share several
characteristics
with people with eating disorders, especially anorexia.
● They also show a progressive self-absorption,
with a great deal of concentration on internal
experiences.
● These individuals experience injuries yet continue
to exercise, neglect their personal relationships,
and shortchange their jobs to devote time to
exercise
Injuries From Physical
Activity
● Musculoskeletal injuries are common, and the
greater the frequency and intensity of exercise, the
more likely it is that people will injure themselves
● The Surgeon General’s report found that about half of
runners
had experienced an injury during the past year.
This review also found, as expected, that the injury
rate was lower for walkers than for joggers and that
previous injury is a risk factor for subsequent injury.
The decision to decrease exercise in response to injury is a
wise one; “working
through the pain” is an exercise myth that is associated with
further injury.
● Fluid intake before, after, and even during
exercise can protect against overheating by allowing
cooling through sweating.
● Cold temperatures can also be dangerous for outdoor
exercising , but proper clothing can provide protection.
Layered clothing for the body and gloves, hat, and even a
face mask can protect
against temperatures of 20°F and below
 Improving Adherence to Physical Activity

● Informational Interventions : seek to raise public awareness

of the importance of physical activity and its benefits, as well
as highlight opportunities to engage in exercise. These
informational interventions take a variety of forms, ranging
from mass media campaigns to “point- of-decision” prompts.
● A recent review of 18 mass media interventions—implemented
in a variety of countries, including the United States, New
Zealand, Australian, Canada, Columbia, and Brazil—finds that
these mass media campaigns are generally successful at
raising awareness, as measured by people’s ability to recall
information from the campaign
● The evidence regarding this question
is mixed. While some of these mass media campaigns
led to greater levels of self-reported physical activity,
other interventions did not. Furthermore, there is little
evidence that any mass media campaign has effects on
physical activity that persist long after a campaign ends
● This is a choice that many people make on an everyday basis,
and taking the stairs is an opportunity to inject physical
activity into an otherwise sedentary day. Yet, most people
choose the elevator. Dozens of studies show that signs placed
near stairs—whether they be in the workplace, shopping malls,
or subway exits—motivate people to make the physically
active choice.
 Improving Adherence to Physical Activity
● Third form of behavioral intervention for physical activity.
These typically involve information and activities that
address goal setting, self-monitoring, reinforcement,
development of self efficacy, problem solving, and
relapse prevention
● Individually tailored health behavior change programs
are also generally successful, as they are associated with
increases in time spent in physical activity and increases
in aerobic fitness.
● Unfortunately, individually tailored health behavior
change programs suffer the problem that many
interventions have: They are generally not successful at
maintaining physical activity post intervention
● abstinence violation effect:When people go 5 or 6
days without exercising, they tend to adopt the attitude
“I’m out of shape now. It would take too much energy
and pain to start over again.”
● The abstinence violation effect is an example of one of
many psychological factors that influences adherence to
physical activity recommendations. However, it would be
shortsighted to believe that only psychological factors
matter; the physical environment influences adherence
as well.
 Improving Adherence to Physical Activity
● Behavioral and Social Interventions:
Behavioral interventions attempt to teach people the skills
necessary
for adoption and maintenance of physical activity.
Social interventions aim to create a social environment that makes
adoption and maintenance of physical activity more successful.
● There is strong evidence that school-based physical activity
programs increase the amount of time that students spend in
moderate to vigorous physical activity, and this increased
activity often leads to improvements in aerobic fitness.
● Furthermore, school-based physical education programs are
less effective at increasing physical activity outside of school
hours than they are at increasing physical activity during
school hours.
● Thus, school-based physical education programs are
moderately successful at increasing students’ physical activity
but do not appear to teach skills that enable students to
increase physical activity on their own time.
interventions include developing a “buddy system,” making a contract
with another person to exercise for a specific period of time, or
participating in a group exercise program. A systematic review of
social support interventions concludes that they are effective. Social
support interventions generally increase the amount of time spent in
physical activity, increase the frequency of exercise, and lead to
improvements in aerobic fitness and decreases in body fat.
 Improving Adherence to Physical Activity
Environmental Interventions
● Physical activity can be far easier and far more enjoyable
if it takes place in a pleasing environment, such as a hike
on a trail, a jog on a neighborhood sidewalk, or a stroll
through a park. Thus, characteristics of a person’s
neighborhood can predict the likelihood of physical
activity.
● People are more likely to meet physical activity
guidelines if their neighborhoods have sidewalks on most
streets, plenty of shops, bicycle facilities, and free or low-
cost recreational facilities.
● Children who live in neighborhoods with access to
playgrounds,
parks, and recreational facilities tend to be more active
and less obese .
● People are more likely to be physically active when they
see
other people doing the same.
● These types of interventions can be quite expensive, and
there is limited evidence available regarding their cost
effectiveness. Regardless, it is important to recognize the
key role that the physical environment plays in physical
activity.
Death And Exercise
While exercise is generally beneficial
for cardiovascular health, there is a
small risk of sudden death during
physical activity.

1. Underlying health conditions:

coronary artery disease, hypertrophic
cardiomyopathy, arrhythmias,
congenital heart defects.
2. Risk is higher in older individuals
due to increased prevalence of heart
disease. However, even young people
may also be at risk due to
undiagnosed conditions.
3. Vigorous physical activity may
increase the risk of sudden death.
Death And Exercise
Causes of Sudden Cardiac
Death can be:
1. Heart attacks: Blood clots
can block arteries and lead to
heart attacks.
2. Arrhythmias: Abnormal
heart rhythms can cause the
heart to stop beating effectively.
3. Other less common causes
include heatstroke, drug abuse,
and underlying medical
conditions.
Death And Exercise
Prevention and Risk Mitigation
1. Regular medical check-ups:
especially individuals with a
family history of heart disease or
risk factors
2. Pre-participation screening:
Athletes and individuals engaging
in intense exercise should
undergo screening to identify
potential heart problems.
3. Gradual increase in activity
4. Pay attention to symptoms
such as chest pain, dizziness, or
shortness of breath.
Reduce risk of
Exercise
Taking appropriate precautions
can significantly reduce the risk of
exercise injuries.

Proper Preparation
1. Supervised training especially
with a trainer, especially if you're
new to exercise.
2. Gradual progression starting
slowly and gradually increase
intensity.
3. Warm-up and cool-down along
with proper stretching.
Reduce risk of
Exercise
Appropriate Equipment:
Quality footwear, Correct
clothing, Protective gear.

Pay attention to pain

Recognize signs of fatigue
Hydrate properly and drinking
plenty of water.
Allow your body to recover.
References

● Brannon, L., & Fiest J. (2014), Health Psychology: An Introduction to

Behaviour and Health(8th edn), Cengage Learning
Thanks
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