OBJECTIVES:

• Define Aerobic Exercise;

• Enumerate the cardiovascular risk
Factors;
• Explain the principle of balance and
Bad habits to be avoided using steroids
and recreational drugs.
AEROBICS
 What is
aerobic?
 What is aerobics?
Aerobic means “in presence of, or with,
oxygen,” is defined as a type of moderate-
intensity physical activity which
stimulates and strengthens the heart and
lungs, thereby improving the body’s
utilization of oxygen.
What is the
benefits of
AEROBIC?
 What is the benefits of aerobics?
It can lower the blood pressure and cholesterol
level and enhance the ability of the body to
move air into and out of the lungs and boost
the flow of blood to all parts of the body.
Aerobic – Kenneth H. Copper
 CARDIOVASCULAR RISK FACTOR
A. (RISK FACTORS THAT
CANNOT BE CHANGED

01 02 03
FAMILY
AGE GENDER
HISTORY
 1. FAMILY HISTORY
If a first-degree blood relative had coronary heart
disease or stroke before the age of 55 years (for
male relative) or 65 9for female relative), you
might be at risk of contracting the same disease.
 2. Age
Through the years heart undergoes subtle
physiologic changes even in the absence of
disease. The muscle of the aged heart may relax
less completely between beats, and as a result,
the pumping chambers become stiffer and may
work efficiency.
 3. Gender
Men are the grater risk of heart disease than pre-
menopausal women. Once past the menopause, a
woman’s risk is similar to man’s. The risk of
stroke however, is the same for both men and
women.
RISK FACTORS THAT CAN
BE CONTROLLED,
CHANGED, OR TREATED
SMOKING
When you smoke, you expose your heart and
blood vessels to nicotine, carbon monoxide,
and other harmful substances contained in
smoke. This causes the blood vessels to
constrict, blood pressure to go up, and
cholesterol levels to climb.
DRINKING
ALCOHOL
Drinking too much alcohol can raise blood pressure
and increase your risk for cardiomyopathy, stroke,
cancer, and other diseases. It can also contribute to
high triglycerides and produce irregular heartbeats.
In addition, excessive alcohol consumption
contributes to obesity, alcoholism, suicide, and
accidents.
ILLEGAL DRUGS
Most illegal drugs can have adverse cardiovascular effects,
ranging from abnormal heart rate to heart attacks. Injecting
illegal drugs can lead to cardiovascular problems, such as
collapsed veins and bacterial infections of the blood vessels
and heart valves. Many drugs, such as cocaine, heroin, and
various forms of amphetamine, affect the central nervous
system and can alter a user's consciousness.
 HIGH BLOOD
PRESSURE
(HYPERTENSION)
 High blood pressure increases the heart's workload,
causing the heart muscle to thicken and become stiffer.
This stiffening of the heart muscle is not normal and
causes the heart to function abnormally. It also increases
the risk of stroke, heart attack, kidney failure, and
congestive heart failure. High cholesterol. When
cholesterol level rises, so does the risk of coronary heart
disease.
 High
cholesterol
 When cholesterol level rise, so does the risk of
coronary heart disease .When other risk
factors(such as high blood pressure and smoking
tobacco) are also present, the risk increases
even more. Cholesterol level is also affected by
age, sex, hereditary, and diet.
 Physical
inactivity
 Regular, moderate-to-vigorous physical activity
helps reduce the risk of cardiovascular disease.
Lack of exercise weakens the muscles. Physical
activity can help control blood cholesterol level,
diabetes, and obesity. It can also help lower blood
pressure in some people.
obesity
 People who have excess body fat,
especially if a lot of it is at the waist called
visceral fats, are more likely to develop
heart disease and stroke, even without
other risk factors.
diabetes
 High blood sugar levels can damage the blood
vessels throughout the body. Even when glucose
levels are under control, diabetes increases the
risk of heart disease and stroke. The risks are
even greater if blood sugar is not well-controlled.
Stressful
living
Individual response to stress may be a contributing
factor for heart attacks. High levels of stress in life
or a tendency to often feel angry have also been
linked to an increased risk for heart disease. Also,
people under stress may overeat, start smoking, or
smoke more than they otherwise would.
PRINCIPLE OF BALANCE
dIET
Diet plays a crucial role in achieving and sustaining health and
fitness. Exercise, rest, and vitamins and supplements will not
do you much good in your effort to develop a healthy body
without proper diet. In fact, without proper nutrition, you may
not even have the energy to participate in a regular exercise
program. The condition of your body and the effectiveness of
your workouts are directly related to the quality and quantity of
the food that you take.
The principle of
calorie balance
shows the relation
between exercise
and diet.
CALORIE
BALANCE
Calorie balance is the balance between the
calories from the food and drinks that you
ingest (Calories IN) and the calories that you
burn through basic body functions and
exercise (Calories OUT).
The number of servings depends on how many calories a person
needs, which in turn depends on age, sex, size, and activity. For
example, women need fewer calories each day than men. The
Dietary Guidelines for Americans 2010 estimates that most women
need 1,600 to 2,400 calories, while men require 2,000 to 3,000
calories each day for healthy weight maintenance. However,
individualized calorie needs for women and men are also based on
their current body weight and physical activity level.
HYDRATION
is another essential factor in keeping the body fit and healthy while
preventing the development of kidney stones and bowel cancers.
The lack or loss of fluids in the body causes dehydration, which
stresses the heart and blood vessels. The body finds it more difficult
to rid itself of excess heat. Severe dehydration or when water losses
are more than two percent of body weight, can increase the pulse
rate and body temperature, resulting in fatigue, apathy, and
decreased performance. A fluid intake of two liters or eight glasses
daily is recommended to keep the body functioning efficiently. In
addition to water and beverages, juicy and watery fruits and
vegetables as well as soups can keep you well hydrated.
OVERLOAD
PRINCIPLE
The overload principle in exercise means that the body will adjust to
the weight that is placed on it. During physical activities the heart
beats faster, the lungs work harder, and the muscles take on more
strain than they usually do. Hence you will find the first days of
exercise so difficult that you experience various body pains.
Nevertheless, as you continue with the exercise, the body is able to
adapt to the load and overcome the stress. After some time you will
be able to do the exercise with less effort than when you started.
Then you can eventually increase the load, lengthen the time, and
progress to more advanced routines. The body's adaptation, growth,
and development take place after the workout, not during. Thus
exercising every other day is effective to give the body time to
adapt, rest, recover, and develop.
REST AND
RECOVERY
Rest and recovery help the body reach its optimal level
of development and performance. During workouts you
place demands on your body beyond normal, hence it
needs to rest and recover from the physiological
changes that take place. Rest enables the body to
repair and strengthen itself. Recovery allows it to
replenish energy, repair damaged tissues, and remove
chemicals that build up as a result of cell activity during
exercise. One way to achieve rest is through good
sleep, which promotes physical and mental health,
including hormonal balance.
BAD HABITS TO BE
AVOIDED
USE STERIODS
AND
RECREATIONAL
DRUGS
Anabolic steroids are synthetic hormones prescribed by
doctors to treat specific medical conditions. Other than
this, their use for the purpose of enhancing an athlete's
performance and strength is tantamount to cheating,
prohibited by professional sports organizations and
medical associations, and punishable by law. Excessive
and prolonged use of steroids may result in liver
dysfunction and cancer, sterility, unpredictable
aggressive behavior, increased blood pressure,
coronary heart disease, kidney tumors, and even death.
Recreational drugs such as marijuana,
heroin, cocaine, ecstasy, opium, and solvents
are addictive. Excessive and prolonged use
of these drugs may lead to abuse or
addiction, which in turn may cause both
personal and family problems such as
domestic violence, crime, and relationship
difficulties.
DRINKING
ALCOHOL
Excessive and uncontrolled intake of alcohol can
lead to alcoholism, dependence on alcohol, or
alcohol abuse. It can impair judgment and
sensibilities. It can cause gastritis (an
inflammation of the stomach) or malnutrition
because the person loses interest in food. It can
result in liver disorders and cancers of the liver,
larynx, esophagus, and tongue. It can alter a
person's normal living pattern and ruin
relationships and careers.
SMOKING
Cigarette smoking entices boys and girls of
your age as a form of pleasure and as a
symbolic passage to adulthood. However the
bleak truth about smoking is that it increases
the risks for cancer and heart and respiratory
diseases. Smokers have less endurance,
poorer physical performance, and increased
rates of injury and complications from
physical activity.
Thank
you!