Level 2 Sport and Physical Activity Cambridge Technical

Physical activity and health

Definitions

• Physical activity: Any activity that involves body movement and burns calories. Includes everyday tasks like walking to work or school as well as sports and exercise.
• Exercise: A subset of physical activity. Planned, structured and repetitive body movements performed to improve or maintain physical fitness.
• Health: The World Health Organisation (WHO) defines health as complete physical, mental, and social well-being, and not merely the absence of disease or infirmity.

Benefits of Physical Activity

• Improves Cardiovascular Health: Regular physical activity can help reduce the risk of heart attacks and strokes by improving heart rate and lowering blood pressure.
• Weight Management: Physical activity helps decrease the excess calories that can lead to weight gain.
• Improves Mental Health: Physical activity releases endorphins - natural mood lifters.
• Increases Longevity: Regular physical activity can increase life expectancy.

Types of Physical Activity

• Aerobic Activity: Referred to as "cardio", includes activities like cycling, running, or swimming.
• Muscle-strengthening Activity: Exercises specifically aimed at strengthening muscles, such as weight lifting or resistance exercises.
• Bone-strengthening Activity: Activities that produce a force on the bones that aids their growth and strength. Examples include hopping, skipping, or weight-bearing sports such as netball or football.
• Flexibility Exercises: These exercises improve the range of motion of muscles and joints. Example includes stretches or yoga.

Recommended Levels of Physical Activity

• According to guidelines by the Department of Health and Social Care, children and adolescents should engage in at least 60 minutes of moderate to vigorous physical activity every day.
• Adults should engage in at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week, in addition to strength exercises on 2 or more days each week.

Barriers to Physical Activity

• Lack of Time: One of the most frequently reported barriers to physical activity.
• Lack of Motivation: Many people struggle with the motivation to start and maintain a physical activity routine.
• Cost: Some forms of physical activity, such as gym memberships or fitness classes, might be unaffordable for some people.
• Access: Lack of nearby facilities or safe places to exercise can be a barrier.
• Health Conditions: People with chronic illnesses or disabilities may face additional challenges engaging in regular physical activity.

Techniques to Encourage Physical Activity

• Making Physical Activity Enjoyable: Engaging in activities that one enjoys can increase the likelihood of maintaining them.
• Goal Setting: Setting realistic and achievable goals can motivate people to get active.
• Social Support: Support from family or friends can encourage physical activity.
• Professional Guidance: Working with a physical trainer or a physiotherapist might be beneficial for some people.
• Building Physical Activity into Daily Routine: Taking the stairs instead of the lift, or walking or cycling for short journeys, are simple ways to increase activity levels.

The Role of the Government in Promoting Physical Activity

• Public Health Campaigns: Campaigns such as "Change4Life" and "This Girl Can" aim to raise awareness about the importance of physical activity.
• Legislation: Legislation can encourage physical activity by promoting safe and accessible environments for activity.
• School Curriculum: Physical Education (PE) is a compulsory part of the school curriculum to ensure children develop physically.
• Funding: Local facilities and clubs often receive government funding to help make physical activity accessible and affordable.