LIFETIME WELLNESS
9-5-2001
Chapter 1: Physical Fitness + Wellness
Changing Lifestyles
- Health Problems in U.S. have changed over the past century
o During the 1900’s, infection was the leading cause of disease
o Infectious diseases have declined while chronic diseases have become more common
o Life Expectancy
§ In 1900’s, 47 years of age
§ In 2001, 76 years of Age
§ U.S. ranked 24th out of 191 nations
- Physical Activity Vs. Exercise
o Physical Activity = bodily movement produced by skeletal musceles
§ Requires expenditure of energy and produces progressive health benefits
o Exercise = structured activity that you plan – repetitive movement with the intent of improving or maintaining a component of fitness
o Moderate Physical Activity = when done regularly, can provide substantial health benefits
§ Reduced risk of developing or dying from heart disease, diabetes, colon cancer, and high blood pressure
§ Requires activity that burns 150 calories/day (1000/wk.)
Healthy Lifestyle
- Health – a state of complete well-being, not just the absence of disease
- Wellness – constant and deliberate effort to stay healthy and achieve the highest personal self being
- Seven dimensions of wellness = social, physical, spiritual, environmental, intellectual, emotional, occupation
o Luke 2:52 – And Jesus grew in wisdom and stature, and in favor with God and men.
o All seven dimensions are interrelated
§ Proverbs 12:25 – An anxious heart weighs a man down, but a kind word cheers him up.
§ Proverbs 13:12 – Hope deferred makes the heart sick, but a longing fulfilled is a tree of life.
§ Proverbs 15:13 – A happy heart makes the face cheerful, but heartache crushes the spirit.
§ Proverbs 15:30 – A cheerful look brings joy to the heart, and good news gives health to the bones.
o The physical component is the most commonly associated with wellness
o Emotional – stability, ability to adjust to change, understand feelings
o Mental, intellectual – smart
o Social – positive self image, ability to relate to others
§ Emotional I.Q. – www.utne.com
o Environmental – Good living quarters, clean outside
o Occupational – an ideal job allowing you to thrive
o Spiritual – regular church attendance can provide a lower incidence of chronic disease and longer life
§ Altruism – true concern for the welfare of others
§ Altruistic involvement = longer life
§ Even watching examples of altruism can trigger an immune response
Wellness, Fitness, and Longevity
- Inverse relationship between physical activity and premature cardiovascular mortality rates
- From 1960 – 2000, the incidence of cardiovascular disease dropped 20%
- Substantial reduction in mortality rate when moving out of sedentary lifestyle to moderately fit
- Vigorous physical activity is associated with greater longevity
- Three main ingredients to longevity
o Regular physical activity
o Plenty of sleep – 7 to 8 hours each night
o Lifetime abstinence from smoking
Physical Fitness
- The ability to meet the ordinary and the unusual demands of daily life
o Not overly fatigued
o Still have energy for recreational, leisurely activities
- Two major classifications
o Health related fitness
§ Cardio respiratory endurance, body composition, muscular strength and endurance, muscular flexibility
o Skill related fitness
§ Balance, agility, coordination, reaction time, speed, power
Fitness Standards – Health vs. Physical Fitness
- Health Fitness Standards
o Benefits are:
§ Reduced blood lipid levels
§ Decreased blood pressure
§ Weight loss
§ Decreased Risk for diabetes
§ Decreased risk of disease and premature death
o Reached by moderate physical activity of 30 minutes, 5-6 times/ week
o VO2 Max of 35 for males, 32.5 for females
§ Measured in ml/kg/min
o
- Physical Fitness Standards
o Higher than health fitness standards
o Elite athletes may reach a VO2 max of 80 – 90 ml/kg/min.
- Leading Health Problems in the US
o Largely lifestyle related are the leading causes
o 8/9 causes of death are related to lifestyle and common sense
o Poor physical education programs
Benefits of a Comprehensive Wellness Program
- Health Benefits
o Comprehensive list on pg. 15 of text
- Economic Benefits
o 1% population is responsible for 30% health care costs
o Half the U.S. population accounts for 97% of costs
o U.S. spends $3,724 per person per year on health care
§ More than any other industrialized nation
o U.S. is great for treating illness and disease, but poor at prevention
9-10-2001
Chapter 6: Cardio Respiratory Endurance Assessment
Cardio Respiratory Endurance
- Of the 4 components of physical fitness, the single most important is cardio respiratory endurance
- Cardio respiratory endurance activities help to maintain the recommended body weight
- (Definition) – the ability of the lungs, heart, and blood vessels to deliver adequate amounts of O2 to cells to meet the demands of strenuous activity
- At a cellular level, O2 converts food substrates into energy
- During exercise, more O2 must be delivered to the cells
Aerobic vs. Anaerobic Exercise
-
Aerobic – with O2
o Includes exercise that lasts more than 2 – 3 minutes
- Anaerobic –without O2
o Includes exercise that lasts more than 10 seconds up to 2 – 3 minutes
Benefits of Aerobic Training
- Higher maximal oxygen uptake (VO2 Max)
o Slower rate of fatigue
o Small increase in VO2 level can be seen after 2 – 3 weeks of training
- Increase in oxygen-carrying capacity of the blood
o Red blood cell count goes up
o Red blood cells contain hemoglobin, which transports O2
- Resting heart rate decreased
o Down 10 – 20 beats per minute after 6-8 weeks of training
- Lower heart rate at given workloads
- Increase in number and size of mitochondria
o Enhances cell function for potential to produce more energy
- Increase in number of capillaries
o Enhances gas exchange
o Heart experiences increased capillarization
o Capillarization enhances oxygen delivery
- Faster recovery time from exercise and physical activity
- Lower blood pressure and blood lipid levels
- Increase in fat burning enzymes
Assessment of Cardio Respiratory Endurance
- Higher O2 consumption = more efficient system
- Most precise assessment is through direct gas analysis
- Maximal test requires participant’s all out efforts while sub maximal doesn’t
- 5 tests used
o 1.5 mile run
o 1.0 mile walk
o Step test
o Astrand-Rhyming test
o 12 minute swim test
9-17-2001
Chapter 7: Principles of Cardio Respiratory Prescription
Readiness for exercise
- More than half of those who begin an exercise program drop out within 3 to 6 months
Guidelines for exercise prescription
- Like other muscles, the heart must be overloaded to improve
- Four principles of exercise
o Intensity – to produce a cardio respiratory response, the heart needs to be working at 60 to 85 percent intensity
§ There are health benefits at 50%
§ For fitness benefits, needs to be worked at 85%
o Mode of exercise – exercise that uses large muscle mass
o Duration – depends on intensity
§ 85% can be as low as 20 minutes
§ 50% needs to be 30 to 60 minutes
§ After finishing a heavy workout, the worst thing to do is stop
§ Continued exercise at a lower rate for at least five minutes
o Frequency – 3 to 5 times a week
§ To lose weight, 45 to 60 minutes, 5 to 6 times a week
§ To maintain weight, 20 to 30 minutes, 3 times a week
· But not consecutive days
Specific considerations
- Does aerobic exercise make a person immune to heart blood vessel disease?
o No, but it helps
- How much aerobic exercise is required to decrease the risk of cardio vascular disease?
o Burn 2000 calories each week, or 300 calories each day
- Do people get a “physical high” during aerobic exercise?
o Yes. Endorphins can create feelings of euphoria
- Can people with asthma exercise?
o Yes, in a warm, humid environment
- What types of activities are recommended for people with arthritis?
o Stretches, strength training, cardio respiratory endurance
- What precautions should people with diabetes take with respect to exercise?
o Check blood glucose levels before and after exercise
o Be ready to treat low blood sugar
- Is exercise safe during pregnancy?
o If exercised before pregnancy, exercise is safe
o If not, it’s much harder to start an exercise program during pregnancy
- Does exercise help relieve dysmenorrhea?
o Painful menstruation
o Yes, and so can stretching
- Does participation in exercise hinder menstruation?
o In some instances, highly trained athletes develop amenorrhea
§ Cessation of regular menstrual flow
- Does exercise offset the detrimental effects of smoking cigarettes?
o Motivates smoking cessation, but does not offset it
- What type of clothing should I wear when I exercise?
o Comfortable fit, allow free movement of various body parts
o Select according to environment
- How long should a person wait after a meal before exercising strenuously?
o About 2 hours
- What time of the day is best for exercise?
o Any time, except 2 hours after a meal, and the noon and early afternoon on hot and humid days
- Why is exercising in hot and humid conditions unsafe?
o Heat cramps – cramps, spasms, and muscle twitching in the arms, legs, and abdomen
o Heat exhaustion – fainting, dizziness, rapid weak pulse
o Heat stroke – serious disorientation, no sweating, vomiting, unconsciousness, and high body temperature
- What should a person do to replace fluids lost during prolonged aerobic exercise?
o For every pound of weight lost during exercise, need to replace it with one liter of fluid, preferably water
o Colder water is more easily absorbed into the system
- What precautions must a person take when exercising in the cold?
o Select clothing for heat conservation
- Can I exercise when I have a cold or the flu?
o Use common sense
Exercise related injuries
- Four most common causes
o High impact activities
o Rapid conditioning programs – doing too much too quickly
o Improper shoes or training surfaces
o Anatomical predisposition
- Standard treatment of acute injuries
o RICE
o R – rest; I – Ice; C – compression; E – elevation
- Muscle soreness and stiffness
o Mild stretching before and adequately stretching after exercise helps prevent soreness and stiffness
- Exercise intolerance
o Inability to function during exercise because of excessive fatigue or extreme feelings of discomfort
o When a beginner exercises too strenuously
o Rapid or irregular heart rate, nausea, dizziness, etc.
- Side Stitch
o A sharp pain in the side of the abdomen
o Occurs in unconditioned beginners and in trained individuals who push themselves too hard
- Shin Splints
o Injury to the lower leg characterized by pain and irritation in the shin region or front of the leg
o Remove or reduce the cause (exercise surface, shoes); Stretch; Use ice before and after exercise; Apply heat; Use supportive tape
- Muscle Cramps
o Due to body’s depletion of essential electrolytes
o Stretch muscles involved
- Leisure-Time Physical Activity
o Do physical activity during free time to avoid a sedentary lifestyle
Getting started and adhering to a lifetime exercise program
- Set aside a regular time for exercise
- Exercise early in the day, when you are less tired
- Select aerobic activities you enjoy
- Combine different activities
- Use proper clothing and equipment for exercise
- Find a friend or group to exercise with
- Set goals and share them with others
- Don’t become a chronic exerciser
- Exercise in different places and facilities
- Exercise to music
- Keep a record of your activities
- Conduct periodic assessments
- Listen to your body
- If a health problem arises, consult a licensed physician
Exercise and aging
- Helps increase functional capacity, decrease the risk for disease, improve health status, and increase life expectancy
- Regular strength training improves balance, gait, speed, morale, depression symptoms, energy intake, and functional independence
o Functional independence – the ability to carry out activities of daily living without assistance from other individuals
9-24-2001
Chapter 12: Preventing Cardiovascular Disease
Cardiovascular Disease
- 60,000 miles of blood vessels in the human body
- Major heart disease is coronary heart disease
- Other heart diseases include strokes, heart attack, athrosclorosis, and congestive heart failure
- Coronary heart disease – disease of the arteries from the lungs to the heart
- Risk factors – most are preventable
o Only ones that aren’t preventable are age, family history, and gender
o Physical inactivity – one of the main causes
o Abnormal ECG – electrocardiogram measures the sie of the heart and the heart rate
§ Picks up abnormal rhythms
§ ECG is more accurate with worse health
o Cholesterol – waxy substance in animal fat and oil
§ From eating meat, or what the food is cooked in
§ LDL – low density lipoprotein - < 130 mg/dl
§ HDL – high density lipoprotein
· > 45 for men
· > 55 for women
§ Should go with < / = 200 mg/dl total
§ If arteries are already clogged, having a total of less than or equal to 150 could reverse the process of clogs
§ If the HDL is also low, a total count of 150 is in worse health than a higher total
§ LDL – Bad Cholesterol – tends to release cholesterol into bloodstream
§ HDL – Good cholesterol – tends to pick up cholesterol, and transport it out of th ebody
§ To lower cholesterol, eat less saturated fats
o Triglycerides – fats formed by glycerol and three fatty acids
§ Make up most of the fat in our diet
o Diabetics
§ Type I – Pancreas does not produce enough insulin
§ Type II – Not enough insulin, or insulin can’t be utilized
§ 90% of people with diabetes have Type II
· Associated with being overweight, or not getting enough exercise
· 50% of children diagnosed with diabetes have Type II
o Blood pressure – hypertension
§ Silent killer
§ Forces blood against the arteries and vessels
§ Systolic is on top
§ Dyastolic is on bottom
§ 120/80
§ Part of it is genetic
· African Americans have the highest rate in the U.S.
§ Sodium is a big cause because it retains water, increasing the blood volume which increases the force against the veins
o Smoking
§ Adds 1200 toxins to the body
§ If you smoke and have a heart attack, the chance of dying is 3x greater
§ Nicotine is a vasoconstrictor
· Constricts the vessels
o Tension and Stress
§ Stress produces catacolomines which increase the heart rate and blood pressure
10-8-2001
Chapter 3: Nutrition for Wellness
Nutrition
- Proper nutrition should provide normal tissue growth, repair, and maintenance
- Let the Food Pyramid (pg. 47) guide choices
- Avoid high levels of fats, saturated fats, and cholesterol
- Eat a variety of foods
Nutrients
- Carbohydrates, fats, protein
o Fuel nutrients (calories)
o Source of fuel for body mechanism
- Vitamins, minerals, water
o No calories
o Essential for daily function
- Group of Macronutrients
o Carbohydrates, Fats, Proteins, Water
o Need in large quantities
- Group of Micronutrients
o Vitamins and Minerals
- Fiber
o Actually a carbohydrate
o Pulled aside because people usually ignore it
- Carbohydrates
o Body’s major source of calories (58%)
o Breads, cereals, fruits, vegetables, milk, and dairy products
o Two types
§ Simple Carbohydrates
· Glucose, fructose, galactose
· Fructose and galactose are converted into glucose
· Glucose is found in fat and is also produced by the body
· Glucose is a source of energy and may be stored in the muscles or liver
· Excess Glucose in blood is converted into fat
· We don’t want a whole lot
§ Complex Carbohydrates
· Includes starches, dextrin, and glycogen
· Grains have highest starch supply and should supply most of our energy
· Dextrin is provided from breads and cereals
· Glycogen is found in meats
· Seeds, corn, nuts, potatoes and beans
- Fiber
o Recommended 25 to 30 grams per day
o Increase water with intake
o Complex Carbohydrate from plant material that is indigestible by humans
o Fiber binds water and speeds the process of expelling waste products
o Processed foods tend to strip food of its fiber content
o Two types are water soluble and water insoluble
- Fat
o Most concentrated form of energy
§ 1 gm = 9 calories (carbohydrates and proteins are 4 cal./gram)
o Saturated fats are mainly from animal origin and tends to be solid at room temperature
o Unsaturated fats are mainly from plant origin and tend to be liquid at room temperature
§ The lighter the shade of oil, the healthier it is
o Saturated fats raise cholesterol, and Unsaturated fats lower cholesterol
o Saturated fats
§ Whole milk, butter, cheese, ice cream, palm oil
o Unsaturated fats
§ Corn oil, olive oil, etc
- Protein
o Main function is to build and repair tissue
o Yields four calories per gram
§ Used if carbohydrates are not available
o Made of amino acids
§ Humans need 20 amino acids
§ 11 are manufactured by the body
§ 9 must be ingested
o Most Americans are not deficient in protein
- Vitamins
o Needed for normal growth and development
o Generally must be obtained through diet
o Two types – Fat soluble and water soluble
o Water soluble needs to be consumed daily (B complex and C)
o Antioxidants
- Minerals
o Approximately 25 minerals have important roles in body functions
o Most familiar are calcium, iron, and sodium
- Water
o Involved in almost every vital body process
o 8 glasses of fluid per day is recommended
Energy Production
- ATP is the energy source of the human body
o Derived from food ingested
- Three sources
o ATP-CP System
§ Stores of ATP in muscles
§ Lasts for 10 seconds
o Lactic Acid System
§ Lasts about three minutes
§ Little bit slower pace
§ By-product of this system is lactic acid which fatigues the muscles
o Aerobic System
§ Uses oxygen to break down carbohydrates and fats
Balanced Diet
- 58% carbohydrates
o 48% complex
o 10% Simple
- 30% fat (10% each type)
- 12% protein
10-15-2001
Chapter 4: Body Composition Assessment
Beginning at age 25, the average American:
- Gains 1 pound per year
- Loses ˝ pound of lean tissue per year
- At age 65, a 40 pound increase in weight is more typically a 60 pound increase in fat
- Every pound of fat added needs another mile of vessels
o Works the heart harder
Body Composition
- The comparison of fat (percent body fat) and non-fat (lean body mass) components of the body
Recommended body weight
- Uses body composition to define a weight that is believed to lower the risk of health hazards
Assessing Body Composition
- Hydrostatic weighing
o Weigh on land and in water
o Based on the principle that fat is more buoyant than lean tissue
o Very accurate
- Skin-fold thickness
o Pinch skin in several places, including stomach, arms, chest, and thigh
o Considered reliable
- Girth Measurements
o Measure around the wrist and waist
o Not as reliable as skin-fold or hydrostatic weighing
- Bioelectrical Impedance
o Electric current goes in one foot, through the body, and out the other foot
o Based on the principle that fatty tissue doesn’t conduct electricity as well as lean muscle tissue
o Least reliable of the five
- Air displacement
o Reliable, although very expensive
Health assessment from weight
- Does not measure fat percentages
- Waist to hip ratio
o When they put on weight:
§ Men look like apples; women look like pears
o Waist to hip ratio of > 1 for men, they need to lose some weight
o Waist to hip ratio of < .85 for women, they need to lose some weight
- Body Mass Index
o Chart on page 103
Recommended Body Weight
- Need to know the percent body fat
- Need to know the current weight
- Figure lean body mass to calculate recommended body weight
- Fat weight = Body weight x Percent fat
- Lean Body Mass = Body weight – Fat weight
- Determine desired fat percentage
- Recommended body weight = Lean body mass / (1 – desired fat percentage)
10-22-2001
Chapter 5: Principles of Weight Management
General Info
- 1999 estimates:
o 63% of all men are overweight
o 55% of all women are overweight
- Weight loss is a forty billion dollar industry
- Overweight vs. Obesity
o Overweight
§ 1 – 20 pounds over your recommended body weight
o Obese
§ Anything above 20 pounds over your recommended body weight
- Yo-yo dieting can be as harmful as being overweight
- Fad diets are deceptive
o 1 to 2 pounds per week is considered healthy
Disordered Eating – Anorexia Nervosa
- Diagnostic Criteria
o Less than 85% of expected weight
o Intense fear of gaining weight
o Altered body image
o Amenorrhea – 3 consecutive periods
- Characteristics of People with Anorexia
o Layered clothes, bulkier
o Cut food into smaller bits
o Sensitivity to cold
o Dry skin
- Target Population
o 19 out of 20 are young women
o 1% female population is anorexic
o Seems to be a genetic predisposition
o Triggered in families dealing with addictions
o Traumatic life cjamge
Disordered Eating – Bulimia Nervosa
- Diagnostic Criteria
o Recurrent binge episodes
o Utilize vomiting, laxatives, diuretics, enemas to prevent weight gain
o Binge / purge cycle – 2 times per week for 3 months
o Concern over body image
o Distress from binge eating
- Characteristic symptoms
o Damage to mouth, throat, and teeth from vomiting
o Socialize around food, then go to bathroom
o Hide eating
o Dehydration – vomiting, diuretics
- Target Population
o More men than anorexia
o Largely still female
o 1/5 college women affected by bulimia
o Triggered by stress