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Exercise
Tewin Tencomnao
Department of Clinical
Chemistry
Faculty of Allied Health
Sciences
Chulalongkorn University

April 2020 Tel. 063-8720111

LINE ID: Tewin

Contents
• Exercise and Health
• Wellness
• Fitness and performance
• Hygiene, infectious diseases common found
• FIT (Frequency, Intensity, Time)
• Benefits of exercise
• Review: Good health, exercise and hygiene
• Warm-up and cool-down
• Guidelines for exercise
• Tips for meeting the guidelines

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Health and Exercise

YOU HAVE NO COLDS, FLU, ACHES OR PAINS, AND YOU

CAN RUN A MILE IN 6 MINUTES. BUT DOES THAT MEAN
YOU ARE HEALTHY AND FIT?
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HEALTH

A STATE OF COMPLETE MENTAL, PHYSICAL

AND SOCIAL WELL-BEING , NOT SIMPLY
THE ABSENCE OF DISEASE OR
INFIRMITY

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MIND-MAP OF THE MIND/BODY CONNECTION

From the 1998 American Heart Association Conference
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"Wellness is the integration of spirit, mind, body

- the appreciation that everything you do, and think, and
feel, and believe has an impact on
your state of health."

John Travis, M.D.

Author of the "Wellness Workbook"
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EXERCISE
A FORM OF PHYSICAL ACTIVITY DONE
PRIMARILY TO IMPROVE ONE’S HEALTH
AND PHYSICAL FITNESS.

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FITNESS
THE ABILITY TO MEET THE DEMANDS OF
THE ENVIRONMENT

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PERFORMANCE

HOW WELL A TASK IS COMPLETED

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HYGIENE
SPORTSPEOPLE NEED TO
RECOGNIZE THE IMPORTANCE OF
HYGIENE AND THE LINK BETWEEN
HYGIENE AND HEALTH.

THEIR SPORTS KIT AND EQUIPMENT SHOULD

REFLECT THIS. WHEN TAKING PART IN SPORT
OR IN TRAINING SESSIONS, IT IS MOST
IMPORTANT TO MAKE A COMPLETE CHANGE
INTO APPROPRIATE CLOTHING.

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ATHLETE’S FOOT
THIS IS AN INFECTION OF THE SKIN
CAUSED BY A FUNGUS

IT CAN BE RECOGNIZED BY THE DRY FLAKY

SKIN AND ITCHING BETWEEN THE TOES

IT IS INFECTIOUS AND IS EASILY

TRANSMITTED TO OTHER PEOPLE BY
SHARING TOWELS OR SOCKS.

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ATHLETE’S FOOT

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ATHLETE’S FOOT CAN BE PREVENTED BY

FREQUENTLY CHANGING SOCKS AND BY
WEARING DIFFERENT SOCKS WHEN
TAKING PART IN SPORT OR EXERCISE.

IT ALSO HELPS TO AVOID SWEATY

TRAINING SHOES AND BY APPLYING
PLENTY OF FOOT POWDER.

IT CAN BE TREATED WITH SPECIAL

POWDERS AVAILABLE FROM THE
CHEMISTS.

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VERRUCAE (PLANTAR WARTS)

THESE ARE A VIRAL INFECTION THAT
NORMALLY APPEAR ON THE SOLE OF THE
FOOT, OFTEN SINGLY BUT SOMETIMES
MORE.

LIKE ATHLETE’S FOOT, THEY CAN BE

PASSED ON IN SWIMMING POOLS AND
CHANGING ROOMS.

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VERRUCAE’S CAN BE TREATED IN A

NUMBER OF WAYS. SOMETIMES THEY ARE
REMOVED IN A SMALL OPERATION BUT
CAN ALSO BE TREATED BY APPLYING
LIQUID NITROGEN.

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REVIEW

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What is exercise for

health?
• To maintain and improve the
cardiopulmonary system. It is
involved in the oxygen utilization
process in order to continuously
produce energy. So, it is called
AEROBIC EXERCISE.

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Benefits of exercise
1. Blood circulation system
1.1 Improve the strength and function of hearth muscles.
1.2 Increase in the blood capillary.
1.3 Reduction of the heart, both during resting and exercising.
You will not get tired easily.
1.4 Reduction of resisting force at capillary ends, causing their blood
pressure for both during resting and exercising. Thus, you
have a lower risk of hypertension.

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2. Respiratory system
Benefits of exercise
2.1 Increase in the lung volume, thus promoting an exchange of oxygen.
The average pair of human lungs can hold about 6 liters of air, but only a small
amount of this capacity is used during normal breathing.
2.2 Increase in blood to lung, thus making better pulmonary blood flow.
2.3 Increase in the efficiency of pulmonary gas exchange, thus promoting the
breathing efficiency.

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Benefits of exercise
3. Blood chemistry
3.1 Reduction of cholesterol and triglyceride, thus lower risk of diseases
such as coronary heart disease and stroke.
3.2 Increase in HDL-cholesterol.
3.3 Reduction in blood sugar, thus lowering risk for diabetes.

http://en.wikipedia.org/wiki/High_density_lipoprotein
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Benefits of exercise
4. Mental and neural system
4.1 Reduction of anxiety and stress.
4.2 Increase in a feeling with happiness as a result of endorphin
released from the pituitary gland and the hypothalamus .

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Exercise terminology
 Frequency (F): 3-6 times/week
 Intensity (I): refers to how much work is being done when exercising. The
intensity has an effect on what fuel the body uses and what kind of adaptations
the body makes after exercise.
http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_38.pdf
How to determine intensity. It is based on the heart rate. Maximal
Heart-rate is the highest rate a person can attain during exercise.
Maximal heart rate (MHR) = 220 – age
For intensity, we would like to achieve 70%-90% of MHR. So, a 20-year-old
person will normally have an MHR of 200, and should achieve intensity of
200x70% = 140 times/min to 200x90% = 180 times/min.
 Time (T): 10-15 min for 6 days/week or 30-45 min for 3 days/week

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Guideline
• http://www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMP
LATE=/CM/HTMLDisplay.cfm&CONTENTID=7764

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Tips for meeting the guidelines

With busy work schedules, family obligations, and packed
weekends, it can often be difficult to get the recommended amount
of physical activity. Try these tips for incorporating exercise into
your life:
• Do it in short bouts. Research shows that moderate-intensity physical
activity can be accumulated throughout the day in 10-minute bouts,
which can be just as effective as exercising for 30 minutes straight.
This can be useful when trying to fit physical activity into a busy
schedule.

• Mix it up. Combinations of moderate- and vigorous-intensity physical

activity can be used to meet the guidelines. For example, you can walk
briskly for 30 minutes twice per week and jog at a higher intensity on
two other days.
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Tips for meeting the guidelines

With busy work schedules, family obligations, and packed weekends, it can
often be difficult to get the recommended amount of physical activity. Try
these tips for incorporating exercise into your life:
• Set your schedule. Maybe it’s easier for you to walk during your lunch hour, or
perhaps hitting the pavement right after dinner is best for you. The key is to set
aside specific days and times for exercise, making it just as much a regular part
of your schedule as everything else.

• The gym isn’t a necessity. It doesn’t take an expensive gym membership to get
the daily recommended amount of physical activity. A pair of athletic shoes and a
little motivation are all you need to live a more active, healthier life.

• Make it a family affair. Take your spouse, your children, or a friend with you
during exercise to add some fun to your routine. This is also a good way to
encourage your kids to be physically active and get them committed early to a
lifetime of health.
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Warm up
Muscle stiffness- directly related to muscle injury and therefore the warm up
should be aimed at reducing muscle stiffness.
Warming up should at least consist of the following:
5 to 10 minutes jogging - to increase body temperature
10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness
10 to 15 minutes general and event specific drills - preparation for the session
or competition. e.g. for a runner
Lower leg drills
Leg drills
Technique drills
4 to 8 easy run outs over 30 to 60 metres - focus on correct running technique
(Tall, Relaxed, Smooth and Drive)
Dynamic stretches are more appropriate to the warm up as they help
reduce muscle stiffness. Static stretching exercises do not reduce muscle
stiffness.
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What are the benefits of a warm up?

• Increased speed of contraction and relaxation of warmed
muscles
• Dynamic exercises reduce muscle stiffness
• Facilitated oxygen utilization by warmed muscles because
hemoglobin releases oxygen more readily at higher muscle
temperatures
• Facilitated nerve transmission and muscle metabolism at
higher temperatures; a specific warm up can facilitate motor unit
recruitment required in subsequent all out activity
• Increased blood flow through active tissues as local vascular beds
dilate, increasing metabolism and muscle temperatures
• Allows the heart rate get to a workable rate for beginning
exercise
• Mentally focused on the training or competition

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Cool down
• Cooling down should consist of the following:
• 5 to 10 minutes jogging/walking - decrease body
temperature and remove waste products from the
working muscles
• 5 to 10 minutes static stretching exercises
• Static stretches are more appropriate to the cool down
as they help muscles to relax, realign muscle fibres and
re-establish their normal range of movement. These
stretches should be held for approximately 10 seconds.

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What are the benefits of a cool down?

• aid in the dissipation of waste products -
including lactic acid
• reduce the potential for DOMS
• reduce the chances of dizziness or fainting
caused by the pooling of venous blood at the
extremities
• reduce the level of adrenaline in the blood
• allows the heart rate to return to its resting rate

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Thank you
• Stay at home
• Work from home

• 23 video clips : ออกกําลังกายทีบ้านในช่วงโรคโควิด19 ระบาด

https://www.quickanddirtytips.com/health-
fitness/exercise/23-home-exercises

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