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PHYSICAL ACTIVITY

I Read the title of the text, which of the following do you expect to read

in it Read and check:

_ regular aerobic activity;

- how to improve physical fitness;

- physical activity as a part of regular routine;

- how to lower the risk of cardiovascular diseases;

- how to start regular physical activity after heart attack;

- long-term health and wellness programmes;

- how jogging is especially beneficial when done regularly.

Text "Physical Activity"

Physical inactivity is a major risk factor for developing coronary artery disease. Coronary artery disease is characterized by deposits of fatty substances, cholesterol, calcium and other substances in the inner of arteries that supply blood to the heart muscle. It also contributes to other risk factors, including obesity, high blood pressure, high triglycerides, a low level of HDL High Density Lipoprotein ("good") cholesterol and diabetes. Even moderately intense physical activity such as brisk walking is beneficial when done regularly for a total of 30 minutes or longer on most days.

Why is exercise or physical activity important?

Regular aerobic physical activity increases your fitness level and capacity for exercise. It also plays a role in both primary and secondary prevention of cardiovascular disease. Physical inactivity is a major risk factor for heart disease and stroke and is linked to cardiovascular mortality.

Regular physical activity can help control blood lipid abnormalities, diabetes and obesity. Aerobic physical activity can also help reduce blood pressure.

The results of pooled studies show that people who modify their behavior and start regular physical activity after heart attack have better rates of survival and better quality of life. Healthy people as well as many patients with cardiovascular disease can improve their fitness and exercise performance with training.

Some activities improve flexibility, some build muscular strength and some increase endurance.

Some forms of continuous activities involve using the large muscles in your arms or legs. These are called endurance or aerobic exercises. They help the heart by making it work more efficiently during exercise and at rest.


Brisk walking, jumping rope, jogging, bicycling, cross-country skiing

and dancing are examples of aerobic activities that increase endurance How can I improve my physical fitness?

Programs designed to improve physical fitness take into

frequency (how often), intensity (how hard), and time (how long). They provide the best conditioning.

The FIT Formula:

F = frequency (days per week)

I - intensity (how hard, e. g., easy, moderate, vigorous) or percent of heart

rate I T = time (amount for each session or day)

For most healthy people:

For health benefits to the heart, lungs and circulation, perform any moderate-to-vigorous-intensity aerobic activity for at least 30 minutes on most days of the week at 50-75 percent of your maximum heart rate. You can accumulate 30 minutes in 10 or 15 minute sessions. What's important is to include physical activity as part of a regular routine.



These activities are especially beneficial when done regularly:

- brisk walking, hiking, stair-climbing, aerobic exercise;

- jogging, running, bicycling and swimming;

- activities such as soccer and basketball that include continuous running.

The training effects of such activities are most apparent at exercise intensities that exceed 50 person's exercise capacity (maximum heart rate). If you're physically active regularly for longer periods or at greater intensity, you're likely to benefit more. But don't overdo it. Too much exercise can give you sore muscles and increase the risk of injury.

What about moderate-intensity activities?

Even moderate-intensity activities, when performed daily, can have some long-term health benefits. They help lower the risk of cardiovascular diseases. Here are some examples:

walking for pleasure, gardening and yard work;
housework, dancing and prescribed home exercise;
recreational activities such as tennis, soccer, basketball and foott

Regular physical activity can also help reduce or eliminate some of these risk factors:

High blood pressure Regular aerobic activities can lower blood pressure.

Cigarette smoking Smokers who become physically activte are


 

 


- Diabetes People at their ideal weight are less likely to develop diabetes. Physical activity may also decrease insulin requirements for people with diabetes.

- Obesity and overweight Regular physical activity can help people lose excess fat or stay at a reasonable weight.

- High levels of triglycerides Physical activity helps reduce triglyceride levels. High triglycerides are linked to developing coronary artery disease in some people.

 

- Low levels of HDL Low levels of HDL ("good") cholesterol (less
than 40 mg/dL for men/less than 50 mg/dL for women) have been linked to
a higher risk of coronary artery disease. Recent studies show that regular
physical activity can significantly increase HDL cholesterol levels and thus
reduce your risk.

Other benefits of physical activity are:

- Physical activity builds healthy bones, muscles and joints, and reduces

the risk of colon cancer. Millions of Americans suffer from illnesses that can be

prevented or improved through regular physical activity.
- Physical activity also helps psychologically. It reduces feelings of

depression and anxiety, improves mood and promotes a sense of well-being.

- The Surgeon General's Report on Physical Activity also suggests that
active people have a lower risk for stroke.

Some people should consult their doctor before they start a vigorous exercise program. See your doctor or other healthcare provider if any of these apply to you:

- You have a heart condition or you've had a stroke, and your doctor
recommended only medically supervised physical activity.

- During or right after you exercise, you often have pains in the left or
mid-chest area, left neck, shoulder or arm.

- You've developed chest pain or discomfort within the last month.

- You tend to lose consciousness or fall due to dizziness.

- You feel extremely breathless after mild exertion.

- Your doctor recommended you take medicine for your blood pressure, a heart condition or a stroke.

- Your doctor said you have bone, joint or muscle problems that could be
made worse by the proposed physical activity.

- You have a medical condition or other physical reason not mentioned
here that might need special attention in an exercise program (for example,
insulin-dependent diabetes).

- You're middle-aged or older, haven't physically active, and plan
a relatively vigorous exercise program.


if none of these is true for you, you can start o* % y^. 1 programme of increased ^tivity^ tailored to your m*te. f^Jti^

^physical symptoms listed above when start yowi^iJJJ I contact your doctor right away. M om m more ot the at**** fe if^f***, I

an exercise-stress test may be used to help plan an mmsmmmmnZ

2. Now read the text more carefully and answer the questions:

Comprehension Check

1) What is a major risk factor for developing coronary artery disease?

2) Why is exercise or physical activity important?

3) What can healthy people improve with training?

4) What activities are especially beneficial when done regularly?

5) What activities, when performed daily, can have some long-term health benefits?

6) What people in your opinion have a lower risk of stroke?

7) In what way does physical activity help psychologically?

8) What risk factors can regular physical activity reduce or eliminate?

9) Can walking for pleasure, gardening and yard work be regarded as moderate-intensity activities?

10) Can you start a vigorous exercise programme if you have an insulin-dependent diabetes or muscle or bone problems?

11) Why should people consult the doctor if they plan a relatively vigorous exercise programme?

12) Does biking fit your lifestyle?

3. Find these words and word combinations In the text about Physical
Activity.

Study the context carefully and try to work out the meaning of the following words: heart muscle, cholesterol, diabetes, brisk walking, physical inactivity, obesity, fitness, endurance, frequency, intensity, hiking, stair-climbing, aerobic exercise, exercise capacity, recreational activity, high levels of triglycerides, low levels of triglycerides, depression anxiety, dizziness.

 


2. Now read the text more carefully and answer the question

Comprehension Check

1) What are 5 major groups of nutrients?

2) Are nutrients the chemicals that our body gets from food?

3) What is needed for developing the bones and maintaining the ridity 4) Does phosphorus play an important role in energy metabolism?

5) What is the main function of vitamins?

6) What provides a great part of the energy in most human diets?

7) Why is it important to take good full spectrum multi-vitamins?

8) Is the low carbohydrate diet a healthy way of life?

9) Do you think that you eat plenty of fruits and vegetables?

 

10) How often should you eat fruit and vegetables?

11) Do you eat the right food?

12) What is a well-balanced diet?

13) What is the key to good health?

14) What is an unhealthy diet?

15) When are food tastes and preferences established?

16) What is healthy eating?

17) What forms the basis of man's vitality, vivacity and longevity?

18) What is junk food?

We are what we eat

3. Look at the pictures and answer the questions:


Date: 2015-02-16; view: 771


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