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.
2. Engage in spontaneous movement (e.g., running, climbing, playing sports).
3. Benefit from activities that promote motor skill development, strength, and coordination.
4. Recommended: At least 60 minutes of moderate to vigorous physical activity daily.

Adults need regular aerobic and muscle-strengthening activity

1. Experience slower metabolism compared to children.
2. Engage in work-related and leisure activities that influence fitness levels.
3. Require regular physical activity to maintain cardiovascular health, muscle tone, and weight.

Older Adults (65+ years)

1. Experience decreased muscle mass, bone density, and joint flexibility.
2. Benefit from low-impact activities (e.g., walking, swimming, yoga) that prevent falls and improve balance.
3. Physical activity helps reduce the risk of osteoporosis, arthritis, and cardiovascular diseases.

2. Sex Differences

1. Biological differences between males and females influence physical activity levels, energy expenditure, and athletic performance.
2. These differences arise due to hormonal variations, muscle composition, and fat distribution.

Males generally have greater muscle mass, strength, and aerobic capacity

1. More muscle mass and lower body fat percentage than females.
2. Males generally have higher VO₂max than females, owing to larger heart size and stroke volume, higher haemoglobin concentration, and greater muscle mass.
3. Greater muscle strength and power, leading to higher energy expenditure.

Females show differences in fat distribution, metabolism, and exercise response

1. More fat storage in hips and thighs, supporting reproductive functions.
2. Hormonal fluctuations affect metabolism and exercise performance.
3. Menstrual cycle phases impact endurance, recovery, and energy metabolism.

3. Lifestyle and Socio-Economic Factors

Daily routines affect physical activity levels

1. Modern lifestyles often contribute to sedentary behaviors, particularly in urban settings.
2. Sedentary Jobs (e.g., Office Work) → Lower daily energy expenditure.
3. Active Professions (e.g., Construction Workers, Athletes) → Higher physical activity levels.

Socio-Economic Status (SES) and Access to Physical Activity

1. Higher SES groups often have access to gyms, trainers, and healthy food choices.
2. Lower SES groups may engage in manual labor, but lack structured exercise opportunities.

Energy Balance

1. Energy balance is crucial in determining whether the body is in a state of maintenance, weight loss, or weight gain.
2. Positive Energy Balance: Occurs when energy intake exceeds energy expenditure, leading to weight gain.
3. Negative Energy Balance: Occurs when energy expenditure exceeds energy intake, leading to weight loss.
4. Energy Equilibrium: Occurs when energy intake equals energy expenditure, leading to stable weight.

Determinants of Physical Activity

1. Personal determinants include age, sex, motivation, self-efficacy, perceived competence, and current health status.
2. Environmental determinants include access to facilities, climate, urban design, and the safety of the neighbourhood.
3. Social determinants include family support, peer influence, cultural norms, and the presence of role models.
4. Economic determinants include the cost of participation, equipment, transport, and the time available for activity.
5. Technological determinants include screen time, sedentary occupations, fitness tracker use, and online coaching options.