HEALTH
EDUCATION .
Health education is any combination of learning
experiences designed to help individuals and communities improve their health,
by increasing their knowledge or influencing their attitudes
Health Education comprises consciously constructed
opportunities for learning involving some form of communication designed to
improve health literacy, including improving knowledge, and developing life
skills which are conducive to individual and community health.
Health education is not only concerned with the
communication of information, but also with fostering the motivation, skills
and confidence (self-efficacy) necessary to take action to improve health.
Health education includes the communication of
information concerning the underlying social, economic and environmental
conditions impacting on health, as well as individual risk factors and risk
behaviors, and use of the health care system. Thus, health education may
involve the communication of information, and development of skills which
demonstrates the political feasibility and organizational possibilities of
various forms of action to address social, economic and environmental
determinants of health.
Different
types of Health.
Social
health, Physical health, Emotional health, Spiritual health, Environmental
health, Mental health, Financial health
Physical fitness. A measure of the body’s ability to function
efficiently and effectively in work and leisure activities, resist hypokinetic
diseases (diseases from sedentary lifestyles), and to meet emergency
situations.”
Components
of Physical Fitness
Health related physical fitness components are
strength, cardiovascular endurance, Flexibility, speed, agility, Body fat
(BMI), Power, Co ordination, muscular endurance etc:
Exercise may be defined as, “planned, structured,
and repetitive bodily movement performed to improve or maintain one or more
components of physical fitness”
Adequate exercise will develop an efficient and effective cardio vascular
system, a certain degree of muscular strength and endurance and flexibility.
These components of health related physical fitness , with controlled body
weight, nutritious food and reduced level of stress, helps to prevent
disabilities and diseases and promotes an effective functional life style.
Aerobic exercises were named so by Dr. Kenneth H.
Cooper, a physician at the San Antonio Air Force Hospital in Texas who
prescribed this type of exercise for patients suffering from coronary artery
disease. Initially, the exercise was practised by astronauts whose pulse rates
and oxygen consumption were carefully monitored. Cooper published his book titled
“Aerobics”, in the year 1968. It included results from various scientific
exercise programmes which comprised of running, walking, swimming, and bicycling.
Aerobic exercises also help in
strengthening the muscles involved in respiration, strengthening and enlarging the heart muscles
to improve pumping efficiency, improving circulation efficiency and reducing
blood pressure, increasing the number of red blood cells in the body,
facilitating transportation of oxygen, improved mental health- including
reducing stress and lowering the incidence of depression and reducing the risk
of diabetics.
Physical fitness is a general state of health and well-being or
specifically the ability to perform aspects of sports or occupations. Physical fitness is
generally achieved through correct nutrition, exercise, hygiene and rest. Physical characteristics that
constitute health-related physical fitness include strength and endurance of
skeletal muscles, joint flexibility, body composition, and cardiorespiratory
endurance. Fitness is a state of wellbeing that helps to perform daily
activities with vigour, reduce risk of health problems related to lack of
physical activity, and the ability to participate in a variety of physical
activities. People can only fulfil their potential if they are healthy and fit.
Types of Exercises.
Aerobic Exercises. Exercise requires energy.
When we exercise aerobically our bodies use glycogen and fat as fuel. This low
to moderate level of exertion can be sustained over long periods. As you
breathe more heavily with exertion carbon dioxide is expelled from your body.
Lactic acid is not produced as it is with anaerobic exercise.
Benefits of Aerobic Exercise
It is difficult to overstate the
benefits of aerobic exercise. It not only improves overall health and quality
of life, but may also extend your life. Aerobic exercise burns fat, improves
mood, strengthens the heart and lungs and reduces your risk of diabetes.
Common types of
aerobic exercise include running at a comfortable pace (you should be able to
talk without breathing too hard), swimming, and
cycling
Anaerobic Exercises
Oxygen is not present with anaerobic
exercise. When we exercise anaerobically glycogen is used as fuel. Once all the
glycogen has been depleted (usually in about two hours) you can expect to hit
the proverbial wall. Endurance athletes avoid this performance buster with
carbo loading before exercise (which when converted to sugar gives more energy)
and supplements during exercise to sustain energy.
During anaerobic exercise your body
builds up lactic acid, which causes discomfort and fatigue at sustained levels.
For this reason anaerobic exercise or high intensity exercise happens in short
bursts. It may be helpful to consider the difference between a sprinter
(anaerobic) and a marathoner (aerobic). Sprinting is an all-out effort that is
sustained for a comparatively short period while marathoning is a sustained
effort.
Benefits of Anaerobic Exercise
Anaerobic exercise helps build lean
muscle mass. Calories are burned more efficiently in bodies that have more
muscle. Anaerobic exercise is especially helpful for weight management in that
it helps to burn more calories even in a body at rest. Anaerobic exercise can
also help build endurance and fitness levels.
Types of Anaerobic Exercise
Anaerobic
exercise is very high intensity or at your maximum level of exertion. Examples
include sprinting and weight lifting.
Consider using intervals, aerobic with
some bursts of anaerobic exercise mixed in periodically to improve weight loss
and overall fitness.
Health benefits of Physical Exercises
Exercise controls
weight
Exercise combats
health conditions and diseases
Exercise improves
mood
Exercise boosts
energy
Exercise promotes
better sleep
Exercise can be
fun
Exercise and physical activity are a great way to feel
better, gain health benefits and have fun. As a general goal, aim for at least
30 minutes of physical activity every day. If you want to lose weight or meet
specific fitness goals, you may need to exercise more.
Effect of exercise on Circulatory System
The cardiac muscle surrounding the heart hypertrophies, resulting in thicker, stronger walls and therefore increases in heart volumes. The more blood pumped around the body per minute, the faster Oxygen is delivered to the working muscles.
The number of red blood cells increases, improving the body’s ability to transport Oxygen to the muscles for aerobic energy production.
The density of the capillary beds in the muscles and surrounding the heart and lungs increases as more branches develop. This allows more efficient gaseous exchange of Oxygen and Carbon Dioxide.
The resting heart rate decreases in trained individuals due to the more efficient circulatory system.
The accumulation of lactic acid is much lower during high-levels activity, due to the circulatory system providing more Oxygen and removing waste products faster.
Arterial walls become more elastic which allows greater tolerance of changes in blood pressure
The cardiac muscle surrounding the heart hypertrophies, resulting in thicker, stronger walls and therefore increases in heart volumes. The more blood pumped around the body per minute, the faster Oxygen is delivered to the working muscles.
The number of red blood cells increases, improving the body’s ability to transport Oxygen to the muscles for aerobic energy production.
The density of the capillary beds in the muscles and surrounding the heart and lungs increases as more branches develop. This allows more efficient gaseous exchange of Oxygen and Carbon Dioxide.
The resting heart rate decreases in trained individuals due to the more efficient circulatory system.
The accumulation of lactic acid is much lower during high-levels activity, due to the circulatory system providing more Oxygen and removing waste products faster.
Arterial walls become more elastic which allows greater tolerance of changes in blood pressure
Effect of
exercise on Respiratory and Muscular System.
During
rigorous physical activity, such as exercise, the body is subjected to a lot of
stress. However, this stress During rigorous physical activity, such as
exercise, the body is subjected to a lot of stress. However, this stress is
beneficial, and can actually help the body remain healthy. Exercise pumps the
heart and lungs into prompt action, which is necessary as these vital organs
need to work harder to cope with the increased demand of oxygen in the body. It
provides many benefits that help improve the pulmonary function as well. While
some of these benefits are felt immediately, some take a while to appear.
Fitness is defined as a condition in which
an individual has enough energy to avoid fatigue and enjoy life.
Physical
fitness is divided into four health- and six skill-related components.
Skill-related fitness enhances one’s performance in athletic or sports events.
Health-related fitness is the ability to become and stay physically healthy.
Health Components and Skill
Components
Cardiorespiratory
fitness Muscular strength
and endurance
Flexibility Body
composition
Agility
Balance
Power Speed
Coordination Reaction
time
Health-related components focus on factors that promote
optimum health and prevent the onset of disease and problems associated with inactivity.
Four
Components of Health-Related Fitness
Cardiovascular
fitness is the ability of the heart (cardio) and circulatory system (vascular)
to supply oxygen to muscles for an extended period of time. Cardiovascular is
also called cardiorespiratory (lungs) fitness. Usually the mile run or some other
type of continuous fitness activity (12 minute run, cycling, step-test, etc.)
is used to assess cardiovascular fitness.
Muscular
strength and endurance is the muscle’s ability to produce effort or perform
work.
•
Muscular endurance refers to the ability of the muscle to work over an extended
period of time without fatigue. Performing pushups and sit-ups or crunches for
one minute is commonly used in fitness testing of muscular endurance.
•
Muscular strength refers to the maximum amount of force a muscle can exert
against an opposing force. Fitness testing usually consists of a one-time maximum
lift using weights (bench press, leg press, etc.).
Components
of Health-Related Fitness
Health &
Skill Related Fitness—Activity
Flexibility
is the ability to move a body part through a full range of motion at a joint
(ROM).
The sit-and-reach
is commonly used to determine flexibility.
Body
composition is the ratio of body fat to lean body mass (including water, bone,
muscle, and connective tissue). Having too much fat tissue is a risk factor for
cardiovascular diseases, diabetes, cancer, and arthritis.
Low levels
of physical activity are a global health concern for all children. Children
with cerebral palsy have even lower physical activity levels than their
typically developing peers. Low levels of physical activity, and thus an
increased risk for related chronic diseases, are associated with deficits in
health-related physical fitness. Recent research has provided therapists with
the resources to effectively perform physical fitness testing and physical
activity training in clinical settings with children who have cerebral palsy,
although most testing and training data to date pertains to those who walk.
Nevertheless, on the basis of the present evidence, all children with cerebral
palsy should engage, to the extent they are able, in aerobic, anaerobic, and
muscle-strengthening activities.
Personal hygiene
The human body can provide places for disease-causing germs and
parasites to grow and multiply. These places include the skin and in and around
the openings to the body. It is less likely that germs and parasites will get
inside the body if people have good personal hygiene habits.
Good personal hygiene
Good personal
hygiene habits include:
·
washing the
body often. If possible, everybody should have a shower or a bath every day.
However, there may be times when this is not possible, for example, when people
are out camping or there is a shortage of water
·
If this
happens, a swim or a wash all over the body with a wet sponge or cloth will do
·
cleaning the
teeth at least once a day. Brushing the teeth after each meal is the best way
of making sure that gum disease and tooth decay are avoided. It is very
important to clean teeth after breakfast and immediately before going to bed
·
washing the
hair with soap or shampoo at least once a week
·
washing hands
with soap after going to the toilet
·
washing hands
with soap before preparing and/or eating food. During normal daily activities,
such as working and playing, disease causing germs may get onto the hands and
under the nails. If the germs are not washed off before preparing food or
eating, they may get onto the food
·
changing into
clean clothes. Dirty clothes should be washed with laundry soap before wearing
them again
·
hanging clothes
in the sun to dry. The sun's rays will kill some disease-causing germs and parasites
·
turning away
from other people and covering the nose and mouth with a tissue or the hand
when coughing or sneezing. If this is not done, droplets of liquid containing
germs from the nose and mouth will be spread in the air and other people can breathe
them in, or the droplets can get onto food
