IB Sports, exercise and health science A.3.2.1 Physical Activity, Well-being, and Determinants of Healthy Activity Levels Notes

An Active Lifestyle Supports Physical Well-Being

1. Physical activity plays a crucial role in maintaining overall health by improving cardiovascular fitness, muscular strength, flexibility, and mental well-being.
2. An active lifestyle helps reduce the risk of chronic diseases, obesity, and mental health disorders while enhancing overall quality of life and longevity.

Exercise and Sports

1. Exercise is planned, structured, repetitive activity carried out with the aim of improving or maintaining physical fitness.
2. Sport is organised, competitive physical activity governed by rules.
3. Sedentary behaviour is any waking activity with an energy cost of 1.5 METs or less performed while sitting, reclining, or lying.
4. Engaging in consistent exercise leads to multiple physiological and psychological benefits, such as:
   1. Cardiovascular Benefits: Stronger heart muscle, improved circulation, and reduced risk of heart disease and hypertension.
   2. Muscular Benefits: Increased muscle strength, endurance, flexibility, and reduced risk of sarcopenia (age-related muscle loss).
   3. Skeletal Benefits: Improved bone density, reduced risk of osteoporosis, and better joint mobility.
   4. Metabolic Benefits: Enhanced glucose metabolism, lower risk of obesity, and better weight regulation.
   5. Immune System Benefits: Reduced inflammation, improved immune response, and lower susceptibility to infections.
   6. Mental Health Benefits: Lower stress levels, reduced risk of depression and anxiety, and improved cognitive function.

Factors Influencing a Healthy Level of Physical Activity

WHO Physical Activity Guidelines

1. Adults aged 18 to 64 should accumulate 150 to 300 minutes of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous-intensity activity, each week.
2. Children and adolescents aged 5 to 17 should perform at least 60 minutes of moderate-to-vigorous activity every day.
3. Older adults aged 65 and over follow the same weekly target as adults and add multicomponent activity emphasising balance and strength on 3 or more days per week.
4. All age groups should perform muscle-strengthening activities for all major muscle groups on at least 2 days per week.

1. Age

1. The body's capacity for exercise changes with age due to growth, development, and aging processes.
2. Different age groups have distinct activity requirements and physiological considerations.

Children and adolescents need daily moderate to vigorous physical activity

1. Require high energy levels for growth and development.