SS2011

1. SS2011 Lifestyle, Fitness and Wellness

2. Aim To prepare students to educate, encourage and motivate their clients to lead healthy and active lifestyles in a suitably planned and informed manner through their own knowledge and understanding of specific lifestyle management concepts and content.

3. Learning Outcomes Module SS2011 Learning Outcomes: • To recognize the consequences of modern society and identifythe reasons for choosing a healthy lifestyle, with particular emphasis on risk factors for Coronary Heart Disease and their prevention. • To describe techniques used to motivate individuals to participate in regular physical activity • To prescribe exercise modification for people with special needs in a regular exercise class

4. Objectives • To describe appropriate stress reduction techniques • To describe the principles underlying healthy eating and the relationship between energy balance, physical activity and weight management • To recognise the characteristics of eating disorders and identify general client care guidelines for the HFI • To describe how common medications may effect an individual when exercising

5. Continuous Assessment Procedures Two written assessments 50% x 2 5 questions per assessment 40 mins for each assessment 3.1.a.iv OH

6. Lifestyle Objectives • Identify reasons for choosing a healthy lifestyle • Outline current national lifestyle practices • Outline current exercise recommendations for health • Describe how modern lifestyles can lead to hypokinetic diseases • Identify a range of hypokinetic diseases • Explain the relationship between physical activity and positive health, well being and weight management.

7. What is a healthy lifestyle?

9. PhysicalActivity • Physical Inactivity is identified as the fourth leading risk factor for global mortality (6% of deaths globally). • The other main risk factors are high blood pressure (13%), smoking (9%), and high blood glucose levels (6%). (WHO 2010)

10. Physical Activity • According to the Survey of Lifestyle, Attitudes & Nutrition in Ireland (SLAN 2007), 45% of Irish adults report being physically inactive. • Of those who reported themselves as being inactive, 59% were not thinking about becoming active in the next 6 months

11. Exercise Recommendations (WHO 2010) • A minimum of 150 minutes of moderate-intensity aerobic activity (RPE 5-6) or a minimum of 75 minutes of vigorous-intensity aerobic activity (RPE 7-8) throughout the week or an equivalent combination of both moderate and vigorous-intensity activity. • Aerobic activity should be performed in bouts of at least 10 minutes. • For additional benefits, adults should increase their moderate intensity aerobic physical activity to 300 minutes per week, or 150 minutes of vigorous activity, or an equivalent combination of both.

12. Exercise Recommendations (WHO 2010) • Muscle strengthening activities involving major muscle groups should be done on at least 2 days per week. • These activity levels can be accumulated in a number of ways by performing several shorter bouts of activity spread throughout the week. • There is no evidence available to suggest increased health benefits if duration of exercise exceeds 300 minutes per week.

13. PhysicalActivity • Undertake moderate-intensity physical activity for 30 mins. to one hour 5 days a week (WHO/FAO, 2010) • Examples – brisk walking, swimming, cycling, dancing • Alternatively undertake 20-30 mins. vigorous activity on 3-5 days per week • Choose activities you enjoy • Choose activities that are dynamic and use the major muscle groups.

14. PhysicalActivity • Simple rule – physical activity should elevate heart rate and breathing somewhat, but a person should still be able to carry on a conversation. • Greater health benefits can be achieved by increasing the amount (duration, frequency or intensity) of physical activity

15. Diet • Eat a wide variety of foods – Food Pyramid • Reduce fat intake • Increase intake of fruit and vegetables • Drink more water • Carbohydrate should make up 50-55% of total calorie intake • Eat less sugary foods and drinks – no more than 10% total calorie intake • Protein – 10-15% of total calorie intake • Reduce salt intake • Alcohol in moderation – 14 units for women, 21 units for men over one week

16. Cigarette Smoking • Cigarette smoking affects the heart and the lungs • Causes cancers and is a risk factor for osteoporosis • Passive smoking is a significant factor in cardiovascular deaths each year (American Heart Association, American Lung Association, American Cancer Society)

17. Stress Management • Continuous stress over time may contribute to heart problems and other illnesses. • Exercise, listening to music, meeting friends are all ways to relax. • Everyone should find time to relax and do something enjoyable. • Adequate rest and sleep are necessary to avoid fatigue, a possible stressor.

18. Health Benefits of Regular Exercise

19. Benefits of Daily Physical Activity (AHA, 2013) • Reduces risk of heart disease • Healthy body weight • Healthy cholesterol levels • Prevents and manages high blood pressure • Prevents bone loss • Boosts energy levels

20. Benefits of Daily Physical Activity • Stress management – releases tension, improves sleeping patterns • Improves self-image • Counters anxiety and depression • Improves muscular strength • Accommodates socialisation • Establishes good lifetime habits in children • Maintains independence and quality of life in older adults

21. Precautions for a Healthy Start • Suggestions? • Medical readiness • To avoid soreness and injury? • People with chronic health problems should consult their physician (screening) • Any other advise? – Footwear, clothing, hydration, timing of exercise etc

22. Exercise for Fitness(ACSM, 2011) • Cardio-respiratory fitness and body composition • Muscular endurance and strength • Flexibility • FITT?

23. Wellness • Integration of all parts of health and fitness that expands one’s potential to live and work effectively (Mind/body concept) • Self-responsibility • How one feels as well as one’s ability to function effectively

24. Domains of Wellness(Mind/Body Concept) • Social domain: Personal relationships • Emotional domain:Positive self-concept • Physical domain:Exercise, Diet and safe practices • Occupational domain: Productivity • Intellectual domain: Critical Thinking • Spiritual domain:Meaning and purpose in life

25. How can adopting a healthy lifestyle benefit the domains of wellness? • Physical • Emotional • Social • Intellectual • Occupational • Spiritual

26. Hypokinetic Diseases

27. Risk Factors (What diseases/illnesses may occur?) • Excessive weight • Low levels of physical activity • Poor dietary habits • High blood pressure • Excessive stress • Cigarette smoking • Excessive alcohol consumption

28. Revision • What are the factors that contribute towards a healthy lifestyle? • Describe current exercise guidelines for health. • Briefly define wellness and outline its components. • Explain the term ‘hypokinetic’. • Name three hypokinetic diseases or conditions. • Identify risk factors that cause these diseases.

29. Stress Management At the end of this session, students will be able to: • define stress • give examples of stress-inducing factors • describe the positive and negative aspects of stress • describe and demonstrate a range of stress management techniques for a variety of situations

30. Stress Management

31. What Is Stress? • Eustress – positive stress, motivates us to act • Distress – negative stress • Stress response – • Acute (quite intense but disappears quickly) • Chronic (lingers for prolonged periods of time)

32. Stress Response/Alarm Reaction • Muscles tense and tighten • Breathing becomes deep and fast • HR rises and blood vessels constrict • Blood pressure rises

33. Stress Response/Alarm Reaction • The stomach and intestines halt digestion temporarily • Thyroid gland is stimulated • Perspiration increases, secretion of saliva slows down • Blood sugar and fats rise • Sensory perceptions become sharper

34. Types of Stressors • Environmental stressors: heat, noise, overcrowding, climate • Physiological stressors: drugs, caffeine, tobacco, injury, infection or disease, physical effort • Emotional stressors: life-changing events, family illnesses, death, problems with superiors, increased responsibilities

35. Chronic Effects of High Stress • Heart disease • Cancer • Infection • Suppressed immunity • Asthma attacks • Back pain • Chronic fatigue • Gastrointestinal distress • Headaches • insomnia

36. Stress Management • Active exercise • Rest and sleep • Breathing • Meditation • Imagery • Autogenic training • Progressive relaxation training

37. Stress Management • Controlling stressors: Tackle it through modification, reduction in numbers, avoidance • Managing stress reactions: Reframing/ the mind can choose a more positive response to any particular stressful event • Seek the social support of others: sharing emotional, social, physical, financial support and assistance of others rather than social isolation

38. StressManagement • Diet: prudent intake of alcohol, caffeine, fatty foods, sugary foods and salt. Increase intake of fruit and vegetables • Time management: prioritise, make lists, plan ahead, learn to say “no”, take one thing at a time, reward yourself for getting things done • Take time out for you – laugh!!

39. Revision • Define Stress • Outline the acute effects of stress • Outline the chronic effects of stress • List 3 types of stressor and give some examples of each • Describe some examples of stress management techniques

40. Blood Pressure • Is the force exerted against the blood vessel walls • Arterial blood pressure is the one most commonly measured and most important to our health

41. Blood Pressure • BP is given in two numbers – systolic/diastolic • Systolic = that phase during which the heart is pumping blood through the arterial system • Diastolic = that phase when the heart is resting between beats and blood is flowing back into it

42. Hypertension (high blood pressure) • Stage 1 (mild) 140/90 • Stage 2 (moderate) 160/100 • Stage 3 (severe) 180/110 • Stage 4 (very severe) >210/>120

43. Factors That Influence BP • Age • Body position • Time of day • Smoking • Alcohol intake • Caffeine • Exercise • Stressful situation

44. Causes of Hypertension • Hypertension is usually the result of small blood vessels (arterioles) becoming narrower and/or less elastic • This restricts blood flow and increases the pressure against which the heart has to pump blood into the circulation.

45. Risk Factors for Hypertension • Family history • Gender • Race • Obesity • Sedentary lifestyle • Alcohol • Salt intake • Low potassium intake (irregular heart beat)

46. Dangerous of Hypertension • High blood pressure drastically increases the workload of the heart which leads to an enlarged heart. • Over time the increase in heart size becomes excessive, and the efficiency of the heart actually decreases, making it prone to a heart attack. • High blood pressure directly damages the arterial walls due to constant pressure, which predisposes an individual to stroke and CHD. • Prolonged hypertension may lead to kidney disease and damage to the retina in the eyes.

47. Measures to Prevent Hypertension • Drug therapy • Dietary reduction of fat • Dietary reduction of salt intake • Alcohol in moderation

48. Measures to Prevent Hypertension • Exercise? • Aerobic exercise with large muscle groups 3-5 times per week at an intensity of 50-85% of maximal O2 uptake for 20-60 minutes duration is beneficial to those suffering from mild to moderate hypertension • individuals with severely elevated resting blood pressure (greater than 180/100) should not undertake exercise without medical supervision • What exercises may be inappropriate for someone suffering from hypertension?

49. Exercise Recommendations for Hypertensive Individuals (ACSM 2004) Frequency: 3-7 days per week to maximize the benefits of blood pressure reduction from exercise. Intensity: lower end of heart rate range (40-60% MHR) / 11-13 RPE scale / client should be able to carry on conversation while exercising (talk test) Time: Use a longer and more gradual warm-up > 10 mins. Total exercise duration should increase gradually from 30 to 60 mins. Type: Aerobic exercise – walking, swimming, cycling. Resistance training - low resistance, high reps, compound exercises. Avoid Valsalva manoeuver. Flexibility.

50. Revision of Hypertension • Define blood pressure. • List risk factors for Hypertension. • Outline the dangers of Hypertension • Identify exercise guidelines for hypertensive individuals (FITT).