PHYSICAL ACTIVITY - CCEA - N&FS - AS 2

  • Created by: sarahj123
  • Created on: 17-04-19 22:26

Why be active

  • Improve cardiovascular health
  • Maintain healthy weight
  • Improve bone health
  • Develop movement
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Guidelines - Children & Adults

Children

Under 5 = Encourage energetic floor & water activity (180 min a day)

Young (5-18) = Moderate-Vigorous intensity (60 min a day ) + Vigorous (3x a week) to strengthen muscle & bone

Adult

Adults (19-64) = Moderate intensity ( 30 min a day ) + Vigorous ( 75 min a week ) 

Older ( 65 +  ) =  Any amount  + Daily  + Aim for same as young ( Lower CVD & risk of fall )

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Types of Activity

Aerobic 

  • Heart & lungs work hard ( get warm + mildly out of breath + sweaty )
  • Walking / Jogging / Swimming 
  • Mod intensity (30 min - 5-7 x week)

Weight gain risk ( 45 - 60 min ) + Obese ( 60 - 90 min )

Muscle - Strengthening 

  • Major muscle groups used 
  • Yoga / Stair climbing / Weight lifting
  • Improve muscle strength + flexibility + balance
  • Adults = 2x a week ( 8-10 exercises - repeated )
  • Can use resistance eg. weights
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Health benefits

1. Energy balance = Control weight ( long term ) + prevent weight gain

2. Bone & Joint health = inc & maintain bone density + thicken & strengthen bones ( slow bone loss rate in elderly = dec osteoporotic fracture & inc bone density in children

3. Diabetes =  Maintain healthy weight + lower blood glucose + Inc insulin used by muscle ( help body use insulin better )

4. Mental health = improve mood + lower depression & stress + inc memory  ( release endorphins = optimistic feeling + stop feeling pain = feeling of euthoria & improve body image )

5. Skeletal muscle health = inc lean muscle mass + imp metabolic & posture & vascularity & balance

6. Cardiovascular function = Lower insulin resistance & BP + strengthen heart ( blood vessels more flexible ) + ^ HDL + lower LDL & triglycerides

  • Protect from Ischaemia & Cardiac Arrhythmias
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