Title of Experiment: Effects of Physical Activity
Problem/Question Statement: How does physical activity affect health? Why is physical activity beneficial to health? How does the culture created by the athletic trainer affect athletes in their care?
Research:
The government of Australia outlines all the benefits of physical activity on their Better Health Channel and why individuals of all ages should engage regularly in exercise. Their list of health benefits include:
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reduces the risk of a heart attack
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lowers blood cholesterol levels
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lowers the risk for type 2 diabetes
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lowers the risk of various cancers
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lowers blood pressure
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strengthens muscles and joints
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lowers the risk of developing osteoporosis
A study published in the Journal of American College Health explored the benefits of physical activity in college athletes. They compared athletes to non-athletes to see if there were significant differences in the perceived levels of social connectedness, self-esteem, and depression. The researchers used the Center for Epidemiologic Studies Depression Scale, the Rosenberg Self-Esteem Scale, and the Social Connectedness Scale-Revised. The researchers reported that athletes had significantly greater levels of self esteem and social connectedness, as well as significantly lower levels of depression than the nonathletes. Further, the statistically strongest predictors of depression in this cohort were the variables of gender, self-esteem, social connectedness, and sleep rather than physical activity. It is to be noted that this study adds to the limited and inconsistent research, that is verifiable by observation or experience rather than theory or pure logic, knowledge base regarding depression among collegiate athletes.
The benefits of physical activity is supported by Mayo Clinic in it’s “7 Great Reasons Why Exercise Matters.” They state that, “everyone benefits from exercise, regardless of age, sex, or physical ability.” The seven benefits include:
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Prevents excess weight gain or helps maintain weight loss
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Boosts high-density lipoprotein (HDL), or “good” cholesterol and decreases unhealthy triglycerides
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Prevents and/or manages stroke, metabolic syndrome, high blood pressure, type 2 diabetes, depression, anxiety, many types of cancer, arthritis and falls
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Improves cognitive function
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Lowers risk of death from all causes
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Stimulates various brain chemicals that create a happier, more relaxed and less anxious mood
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Helps to fall asleep faster, get better sleep and deepen sleep
Mayo Clinic concludes that exercise keeps the body’s blood flowing which reduces the risk of cardiovascular diseases, as well as helping control weight. When the body is overweight, many health risks increase. Getting into a physically fit body helps boost confidence, improves self-esteem, and reduces anxiety.
The actual physical and mental effects exercise has on the body are supported by Accredited Exercise Physiologist, Alex Lawrence:
After 10 Minutes of Exercise
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blood supply is increased to the brain increasing alertness
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blocks pain signals
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differentiates where the body uses its energy depending on the workout
After 1 Hour of Exercise
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The body does not like wasting its own energy so it is constantly finding places to use it until its at a state of rest
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Cardio or weight lifting use different muscles so the energy will go to the respective places
One Hour After Finishing Exercise
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Every part used in the body will slow down while everything else speeds up its processes.
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This can result in the overreaching effect, which is when the body overcompensates instead of going back to a normal state of rest. An example of overcompensation is blood pressure can go lower than what it normally is.
One Day After Finishing Daily Exercise
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body getting used to it
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noticable changes in the way they feel
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muscles undergo micro-trauma, the ‘delayed-onset muscle soreness’ or ‘DOMS,’ The more the body gets used to this activity, the time for the muscles to recuperate reduces.
Three Days After Finishing Daily Exercise
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result in prolonged increased metabolic rate for up to 12 hours after exercising
One Week After Finishing Daily Exercise
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experience physiological and mental changes
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mitochondria multiply which provides increased energy
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self-confidence is improved and symptoms of depression decrease
Two Weeks After Finishing Daily Exercise
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advancements in strength and fitness
Lawrence concludes that after four weeks of daily exercise the benefits are profound including improved physical, mental, social, and financial health. People can expect to experience improved productivity, less frequent sickness and reduced expenses for chronic conditions like diabetes. Overall a person will feel happier and have an improved outlook on life.
Hypothesis: Physical activity improves physical, mental, social, and financial health.
Materials:
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Floor-floor exercises include stretching, running, leg exercises, planks, etc.
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inclined floor increases benefits with muscle development
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Weights & Exercise Machines-full body workouts (using a variety of repetitions)
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Athletic Trainer-to teach proper methods of exercise
Procedure:
As an aspiring athletic trainer, I need to learn about the effects of physical activity. Secretary Alex M. Azar II, of the U.S. Department of Health and Human Services, in his forwarding message in the Physical Activity Guidelines for Americans shares that, “the scientific evidence continues to build-physical activity is linked with even more positive health outcomes than we previously thought.” He further acknowledges that half of adult Americans have one or more preventable chronic diseases and the hope is that this guide will help to change premature mortality. The guide is grounded in the most current scientific evidence and will be an essential resource for me as an athletic trainer. The Guide encourages participation in exercise that is fit into the individuals daily routine. Using this guide, I can build a daily routine for athletes on the recommended amount of activity at 150 minutes a week.
As an aspiring Athletic Trainer, it is important that I network with scientifically sound research in my practice. Being associated with and a member of a professional organization like the National Athletic Trainers Association (NATA) provides professional development like their webinar series, “The Business of Athletic Training.” Utilizing their resources will enable me to develop procedures in my practice that are scientifically sound.
Analysis:
There is a growing body of scientific evidence that supports the hypothesis that physical activity reduces the symptoms of chronic disease, depression and anxiety, and improves overall health. Daily exercise of 150 minutes/week extends an individual's life expectancy.
Conclusion:
The effects of physical activity are scientifically proven to benefit overall health. There are numerous reasons to take part in daily exercise in any way that fits the person's lifestyle. Physical health benefits of exercise ensure that risk of bodily disease is reduced and positively changes the outcome of premature mortality by increasing lifespan. As a future Athletic Trainer, my job will be to create a culture and mindset so that athletes mental health and mood improves. In the business of athletic training, it is important that I create marketing strategies and change the perceptions of those that are not partaking in daily exercise. Physical activity can positively turn life around in a matter of one week
Works Cited
Armstrong, S, and J Oomen-Early. “Social Connectedness, Self-Esteem, and Depression Symptomatology Among Collegiate Athletes versus Nonathletes.” Current Neurology and Neuroscience Reports, U.S. National Library of Medicine-National Institute of Health, 2009, www.ncbi.nlm.nih.gov/pubmed/19254893.
Business of Athletic Training.” National Athletic Trainers Association, 14 Sept. 2015, www.nata.org/practice-patient-care/revenue-reimbursement/business-athletic-training
Department of Health & Human Services. “Physical Activity - It's Important.” Better Health Channel, Department of Health & Human Services, 9 July 2012, www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-its-important.
Exercise Right. “A Timeline of How Your Body Reacts to Exercise.” Exercise Right, 28 Nov. 2016, exerciseright.com.au/body-reacts-to-exercise/.
“7 Great Reasons Why Exercise Matters.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 14 Dec. 2018, www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389.
“Physical Activity Guidelines for Americans, 2nd Edition.” Physical Activity Guidelines for Americans , U.S. Department of Health and Human Services, 2018, health.gov/paguidelines/second-edition/.