FACTS AND FALLACIES ON HEALTH, FITNESS AND EXERCISE

A. Definition of Terms

1. Fitness- One's capacity to perform work or exercise of a specific intensity and duration; may be

aerobic, anaerobic or muscular.

2. Health- A condition of human well-being which extensively influences behavior. It has the potential

to change quickly, forms the guiding principle for right or wrong actions, and has various connections to athletic ability.

WHO Definition for Health- The ideal state of complete, physical, psychological and social well-being.

3. Exercise- An operation for processing learning contents such as motor skills through repeated

execution.- The repeated execution of simple, automated skills for the improvement of physical

abilities, if necessary, under more difficult conditions.- Conditioning types of repetitive activities.

4. Physical Activity- The movement of the human body that results in the expenditure or energy at a level

above the metabolic rate.

B. Sub Disciplines of Physical Education

1. Sports Philosophy- Tackles the moral issues and conduct in sports; the ethics behind a sport. - Studies the effects of exercise on the body. - Aims to deeply understand the sporting experience.

2. Sports Medicine- Medical specialty concerned with the diagnosis, treatment, rehabilitation, and prevention

of athletic injuries and with the effects of exercise on the human body. Sports medicine is also concerned with the evaluation and enhancement of athletic performance.

3. Biomechanics- Involves the use of the mechanical principles of physics and engineering to study human

motion and the mechanical properties of biological tissues. Applications include the study of movement in sporting situations, in work environments and in rehabilitation settings.

4. Sports History- Tackles the how and why of sports, thus studies sports' critical issues in time.- Deals with past records and events to help improve on mechanisms and objectives.

5. Sports Psychology- Involves the scientific study of human behavior and cognition as it occurs within the

context of sport and physical activity.- Includes topics on improving the mental game, achievement, stress management,

leadership, addiction to exercise...etc.

6. Motor Learning- The process and variables that influence skill acquisition. - Changes in motor behavior depending on appearance or enhancement.

7. Sports Sociology- The behavior of the athlete in relation to their environment and society.- Studies the effect of gender, race, status, and use of drugs on sports.

8. Sports Pedagogy- Puts stress on schooling, and the role of physical educators or teachers.

9. Adapted Physical Activity- Physical activity specially designed for the disabled.- Teaches leaders how to provide programs for the disabled.

10. Sports Management- A field interested in the management or administration of sport-related organizations.- In charge of recreational activities and sports program, maintaining facilities and

conducting tournaments.

11. Exercise Physiology- Studies the structure of the human body along with the long term and short term effects

of exercise.- Concerned with the study of the responses of the various physiological systems to

exercise. The work focuses on both the acute and chronic adaptations to physical activity and involves different analysis from molecular through cellular, to system level.

12. Motor Development- Studies the factors involved in the developmental abilities of the child.

C. Facts and Fallacies on Health, Fitness and Exercise Myth #1: Sugar causes one to become fat. 

Fact #1: There is no link between obesity and sugar intake, according to two studies presented this month at the North American Association for the Study of Obesity annual meeting in Charleston, South Carolina. "The bottom line is increased calories are the culprit" behind obesity, not sugar" said Dr. Maureen Storey. She went on to say, "People need to eat less and exercise more." The researchers also found that alcohol had a much larger negative effect on diet than sugars. In the second study, Dr. D.R. Keast and colleagues, of the Michigan State University in East Lansing, asked nearly 16,000 adults about their consumption of sugar, fat, carbohydrates, and total calories. They found that obese adults consumed fewer total calories than non-obese adults, but fat made up a higher percentage of their calories. The obese adults obtained a lower percentage of their calories from carbohydrates and total sugars than the non-obese adults did.

 Myth #2 Grain Foods are fattening. Fact #2: In reality, studies show that people who eat more carbohydrates and less fat have an easier time with weight control. Europeans, who eat more grains than Americans do, are generally thinner. According to the Weight Control Registry, people who eat a high-carbohydrate, low fat diet are most successful at maintaining a significant weight loss over the long term. In the study mention above at Michigan State University, Dr. Keast and the research team found that in both men and women, there is a "seesaw" relationship between sugars (carbohydrate) and fat: as fat intake goes up, body mass index goes up, but as sugar intake goes up, body mass intake goes down. Myth #3 Carbohydrates cause blood sugar levels to rise which turns on fat production, therefore they make you fat.

Fact #3 although it is true carbohydrates elevate blood sugar levels this is not a bad response. It is a normal response in carbohydrate metabolism necessary for the human body to maintain adequate blood sugar (glucose) levels. The brain and all the human body uses glucose to function. If carbohydrate is not available, the body will convert protein into glucose (gluconeogenesis) to maintain blood sugar levels. The truth is: Excess calories from any of the macronutrients (protein, fat or carbohydrate) will lead to weight gain and obesity. Energy intake (calories) must equal energy expenditure (output). Myth #4 Cutting calories is the best way to lose weight. Fact #4 Cutting calories is a start, but for the best results you need to combine a well balanced diet with a good exercise routine and behavior modifications. Making positive changes and focusing on a healthier lifestyle is the key to permanent weight loss. Myth #5 Fitness requires a program. Fact #5 Do you aspire to solid, general fitness? Then your course of action is clear and as simple as can be: "Weights twice a week, something aerobic four times a week and enjoy yourself on the seventh day," says Frederick Hagerman, Ph.D., director of the physiology lab at Ohio University in Athens. If fitness is all you're after, says Hagerman, mixing exercises willy nilly for your aerobic requirement — say swimming, hiking, biking, and trail running each week — works just fine. If your goal is to be the fastest runner you can be, however, then you need a more focused approach. Jack Daniels, Ph.D., visiting professor of exercise science at Arizona State University, recommends five days of sport specific training a week, at the minimum. "If you're really serious about competing, you probably need to go seven days a week," he says. If that sounds too rigorous, Hagerman suggests a compromise. Change programs with the seasons. "Cycle in the fall, run in the winter and swim in the summer" he says. "That way you'll get the specificity that develops high level fitness and performance, but you won't face the prospect of a whole year of running."

Myth #6 Chocolate causes hyperactivity

Fact #6 Sugar has no adverse effects on behavior. People merely tend to get excited during parties and celebrations, the special events are responsible for increased activity and excitement. Chocolate also has no effect on acne and does not aggravate it either.

Myth #7 Ab Machines are Vital

Fact #7 The only ab exercise you need to know is the bent-leg sit-up.

Myth #8 Failing to move your bowel everyday means constipation.

Fact #8 The frequency of bowel movements among normal, healthy people varies from three a day to three a week, and perfectly healthy people may fall outside both ends of this range.

Myth #9 Skipping meals will help you lose weight.

Fact #9 When you skip meals, your body fights back by slowing down your metabolism (the rate at which you burn calories). It also increases the odds that you'll raid the refrigerator later on. You'll lose weight more efficiently if you eat several small meals a day rather than one or two large ones.

Myth #10 Spot-reducing exercises can trim fat from your thighs and abdomen.

Fact #10 Sorry--spot-reducing doesn't work. When you lose fat, it comes from your total fat reserves, not just one place. Spot exercise such as sit-ups and lifts, can tone and strengthen muscles in problem areas. But, aerobic exercise is the best way to burn fat. You'll burn more fat from your middle, for instance, if you take a brisk walk than by doing 100 sit-ups.

Myth #11 All fat is bad for you .

Fact #11 Fat is the main fuel for the body. Unsaturated fats contained in foods like nuts, avocados and fish are essential fats needed by the body. They help build hormones and cells.

Myth #12 Exercise can turn fat into muscle.

Fact #12 Muscle and fat are two completely different tissues and one can never "turn into" the other.

Myth #13 Eating at night makes you fat.

Fact #13 Years ago it was thought the digestive system closed down during sleep and food eaten before bedtime would most likely turn to fat. That's not true — it's still okay to have a meal because your body will manage to digest just about all the food, regardless of the time you eat it.