Presentation about Health and Physical Activity.

1. Health – physical
activity

2. Concepts
 Scientific studies conducted
over the past two decades have
shown that regular physical
activity provides health benefits.
In the whole world geography,
institutions like the American
Public Health Service or the Spanish Ministry of
Health promote physical activity for all ages and
especially in children and adolescents.

3. Concepts
 Physical activity: Any kind of voluntary body
movement that a person does over a given period of
time: walking, dancing, stair climbing, etc.),
performed by skeletal muscles that spends an
additional energy than the required to maintain vital
functions (breathing, circulation, etc.
 Physical exercise: Physical
activity that is planned,
organized and repeated to
improve fitness.

4. Concepts
 Sport: Exercising governed by rules that combines
physical activity and other characteristics of the person.
 Health: State of complete physical, mental and social
well-being and not merely the absence of disease or
infirmity (WHO).
 Physical Fitness: The ability to carry out daily tasks
with vigor and alertness, without undue fatigue and with
ample energy to enjoy leisure-time pursuits and to meet
unforeseen emergencies. A healthy fitness includes
cardiorespiratory endurance, muscular strength and
endurance, flexibility, etc.

5. Healthy physical activity
 Healthy physical activity will depend on the
condition and age of each person but can be defined
as the physical activity of moderate intensity that is
done daily for at least 30 minutes. Length depends
on the intensity. We can practice mild physical
activity for 60 minutes. But we must ensure a
minimum of daily activity, as instance…
 Taking the stairs instead of the elevator.
 Walking quickly when we go to school.
 Walking or biking.
 Reducing downtime at the computer or TV.
 Stretching.

6. How do I know the intensity of my physical
activity?
 Mild intensity (walking)
 I have a feeling of warmth.
 My breathing and my heart rate increase.
 Moderate intensity (dancing, swimming, cycling)
 The feeling of warmth increases and sweating begins.
 Breathing rate and pulse increase, but still allow us to talk.
 Vigorous intensity (jogging and playing sports at an
advanced level)
 Strong feeling of warmth.
 Breath starts to short.
 High pulse.
 Maximum Effort (sprinting and high level sports)
 Very strong feeling of warmth and intense perspiration.
 Shortness of breath and very high pulse.

7. Benefits of physical activity
Physical activity contributes to the integral development of the
person.
 Anatomical benefits:
 PA strengthens bones and muscles.
 PA helps to avoid obesity.
 PA reduces the risk of cardiovascular disease, diabetes, etc.
 Psychological benefits:
 PA increases self-esteem.
 PA provides well-being.
 PA reduces stress, anxiety and sedentary lifestyle.
 PA improves mood.
 Social Benefits:
 PA reassures autonomy and integration.
 PA encourages sociability.

8. Key health-related components of fitness
 Cardiorespiratory endurance is the ability of
the body to perform prolonged, large-muscle,
dynamic exercise at moderate-to-high levels of
intensity. The heart and lungs must carry enough
oxygenated blood to the muscles and then recover.
Respiratory endurance strengthens quick walking
with soft jogging, swimming, cycling, rowing, etc.,
but considering some aspects:
 The activity should be enjoyable and easy to perform.
 We will start with mild effort and we will increase it.
 If the activity involves much endurance, we should first consult
a doctor.

9. Key health-related components of fitness
 Muscle strength and endurance. The muscle must
be capable of generating or maintaining tension
contraction for a prolonged period of time.
The activities of muscular strength and endurance can
be:
 With your own body weight (jumping rope, climbing, running, etc.)
 With the weight of another person (rope-pulling, truck, etc.)
 With objects (ball, rowing, weights, etc.)
What should we keep in mind when practicing these
activities?
 We should start with mild effort and we will increase it.
 We shouldn’t overcharge, it can be harmful.
 If we want to practice them we should consult with a professional
sports doctor.

10. Key health-related components of fitness
 Flexibility is the ability to conduct joint movements
with maximum amplitude. Flexibility does not
generate movement but makes it possible.
To have good flexibility should practice stretching for
each muscle or group of muscles. These stretching
exercises should be done:
 Slowly, without bouncing, shocks or pain.
 From childhood.
 Both at the beginning and at the end of the physical activity.
 Often, because flexibility is lost due to aging and to lack of
training.

11. Key health-related components of fitness
 Coordination is the ability to use the senses and
movement of different parts of the body to develop
smooth and precise movements.
Coordination is a skill that provides:
 Body Balance (maintaining a certain
posture).
 Rhythm (moving to the beat of the music).
 Spatiotemporal perception (learning a
step dance).
 Hand-eye and foot-eye coordination (football / basketball).
 Great satisfaction.
 Avoiding falls and accidents.

12. Hiking - Healthy Physical Activity
 I recommend hiking but really I practice cross-country,
hiking without trails but using GPS and
common sense.
Hiking is an easy leisure activity, based on walking,
guided by signs in a natural setting. Due to its
simplicity it can be carried out by most of the
population. In Spain it was born in the 18th
(eighteenth) century when the Spanish
Mountaineering Federation developed this sport as it
was done in Europe and drew the first trail in the
province of Tarragona.

13. Hiking - Healthy Physical Activity
 Hiking is an aerobic exercise, usually done in group
which improves the cardiovascular system, keeps the
joints and muscles flexible, helps control weight,
reduces cholesterol and helps the musculoskeletal
and respiratory systems functioning.
During the development of any hiking activity we
worked out quadriceps, calves, glutei and hamstrings
muscles. To avoid injury, stretching the lower body
and back is required before and after the activity.

14. Hiking - Healthy Physical Activity
 Warm-up exercises:


15. Hiking - Healthy Physical Activity
 Planning the route
In order to practice safe and healthy hiking, some
aspects must be considered so we can ensure the
activity to be fully beneficial:
 Knowing the route beforehand, carrying
maps and GPS to help us calculate
distances, slopes, aquifers, the time it will
take to do it, etc.
 Knowing the weather forecast to know
what kind of clothes we should wear, how
much water we need, etc. If forecasts are bad, the route should
be cancelled.
 Wearing suitable clothing and footwear.

16. Hiking - Healthy Physical Activity
 Carrying enough water and appropriate and healthy
snacks or meals.
 Carrying a small first aid kit, sunglasses, sunscreen,
walking sticks, whistle, cell phone, binoculars, camera,
etc.
 Going always with a group; avoiding going by ourselves
and having someone who knows where we are going.
 Bringing back all the garbage that we may have
generated.
 Respecting the flora and fauna we find.

17. Hiking - Healthy Physical Activity
 With this simple guideline, hiking will become a safe,
healthy, fun physical activity.
Here you have two links with many routes to enjoy:
 http://escalerilla.barruelo.com/
 http://montripero.blogspot.com.es/

18. Bibliography
 Books:
 Lee, R., & Nieman, D. (2013). Nutritional assessment (6th ed.). New
York, NY: McGraw-Hill.
 Nieman, D. (2011). Exercise testing and prescription: A health-related
approach (7th ed.). New York: McGraw-Hill.
 Pérez Feito, J. (2013). Physical education. Madrid: Pila Teleña.
 Electronic references:
 U.S. Department of Health and Human Services (1996). Physical
Activity and Health. Atlanta, GA: U.S. Department of Health and
Human Services. Retrieved from
[http://www.cdc.gov/nccdphp/sgr/pdf/sgrfull.pdf] on October,
26th, 2014.
 World Health Organization (1948). WHO Definition of Health.
Retrieved from
[http://www.who.int/about/definition/en/print.html] on October,
26th, 2014.

19. Bibliography
 http://www.cafyd.com/tesis12cordente.pdf, on October, 18th, 2014.
 https://www.msssi.gob.es/ciudadanos/proteccionSalud/adolescenci
a/docs/actividadFisicaPadresMadres_1999.pdf, on October, 21th,
2014.
 https://uvadoc.uva.es/bitstream/10324/3135/1/TFG-B.177.pdf, on
October, 21th, 2014.
 http://emasf.webcindario.com/El_Senderismo.pdf on October, 23th,
2014.
 http://es.wikipedia.org/wiki/Senderismo on October, 23th, 2014.
 http://www.webconsultas.com/ejercicio-y-deporte/vida-activa/
consejos-del-experto-para-la-practica-del-senderismo-5445
on October, 27th, 2014.

20. Bibliography
 Images:
 http://www.tomesenda.com/consejos/estiramientos, on
October, 25th, 2014.
 https://www.msssi.gob.es/ciudadanos/proteccionSalud/adole
scencia/docs/actividadFisicaPadresMadres_1999.pdf, on
October, 21th, 2014.
 Images of my own

21. Paper written by Belén Ruiz Montes, #19
within the Physical Education course.