Unit 2

• Physical Activity


  Any bodily movement requiring energy expenditure, including leisure, transport, or work activities.
• Moderate-intensity


  Physical activity improving health without being overly strenuous.
• Vigorous-intensity


  Physical activity demanding significant effort and improving health.
• Noncommunicable Diseases


  Health conditions like heart disease, stroke, and diabetes not spread person-to-person.
• Sedentary Living


  A lifestyle involving little physical activity and long periods of sitting or inactivity.
• Four Types of Physical Exercise

  Aerobic, strength, flexibility, and balance exercises for overall fitness.
• Health Benefits of Physical Activity

  Prevention of diseases like heart disease, diabetes, and cancer, and improvement in mental health.
• Risk Factors of Physical Inactivity

  Increased mortality risk for noncommunicable diseases.
• Muscular Fitness


  Strength and endurance of muscles.
• Cardiorespiratory Fitness


  Efficiency of heart and lungs in delivering oxygen to muscles during prolonged physical activity.
• Gestational Diabetes


  Diabetes developed during pregnancy.
• Adiposity


  The state of being excessively fat or obese.
• Cardiovascular Disease Mortality


  Death due to heart or blood vessel-related conditions.
• Incident Hypertension


  New cases of high blood pressure.
• Type-2 Diabetes


  A chronic condition affecting how the body processes blood sugar.
• Pre-eclampsia


  A pregnancy complication characterized by high blood pressure and signs of damage to other organs.
• Gestational Hypertension


  High blood pressure during pregnancy.
• All-cause Mortality


  Death from all possible causes.
• Cognitive Health


  Mental processes related to knowledge, memory, and problem-solving.
• Physical Education


  Instruction in physical exercise and games, especially in schools.
• Structured Exercise


  Planned physical activity with specific health goals.
• Cardiovascular Exercise


  Activity challenging the heart and vascular systems to improve cardiovascular health.
• Sedentary Behavior


  Prolonged sitting or low levels of physical activity.
• Endorphins


  Neurotransmitters that reduce pain and boost pleasure, linked to stress reduction.
• Cholesterol Levels


  Levels of HDL and LDL cholesterol in the blood, impacting heart health.
• Heart Failure


  Condition where the heart is unable to pump enough blood to meet the body's needs.
• Plaque Buildup


  Accumulation of fatty deposits in blood vessels, leading to atherosclerosis.
• Stress Management


  Techniques to reduce stress levels and promote mental well-being.
• Exercise Prescription


  Tailored plan based on FITT principles: type, time, frequency, intensity
• Type

  Mode of exercise training: aerobic, resistance, flexibility, balance
• Time


  Duration in minutes excluding warm-up/cool-down; can accumulate in 10 min bouts
• Intensity


  Level of effort exerted, should start low for beginners and progress to moderate
• Frequency


  Number of activity days per week, gradually increase for adherence and injury prevention
• Exercise Progression


  Incremental increase in frequency, intensity, and duration for program advancement
• Progression Recommendations

  Increase session duration 5-10 min every 1-2 weeks initially; monitor volume for adverse effects
• Resistance Exercise Progression

  Increase repetitions before load; raise load by 5% after reaching maximum repetitions
• Four Types of Exercise

  Endurance, strength, balance, flexibility; recommended weekly activities for adults
• Benefits of Physical Activity

  Improves brain health, weight management, reduces health risks, strengthens bones/muscles
• Immediate Benefits (Brain Health)


  Post-exercise cognitive improvement, anxiety reduction, aids in aging brain health
• Weight Management


  Balancing calorie intake with physical activity crucial for weight control