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IN PURSUIT OF A HEALTHY LIFESTYLE

IN PURSUIT OF A HEALTHY LIFESTYLE. A HEALTHY LIFESTYLE. COMPONENTS OF A HEALTHY LIFESTYLE - FITNESS - WEIGHT MANAGEMENT - DIET AND NUTRITION - STRESS MANAGEMENT. FITNESS. COMPONENTS OF FITNESS.

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IN PURSUIT OF A HEALTHY LIFESTYLE

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  1. IN PURSUIT OF A HEALTHY LIFESTYLE

  2. A HEALTHY LIFESTYLE • COMPONENTS OF A HEALTHY LIFESTYLE • - FITNESS • - WEIGHT MANAGEMENT • - DIET AND NUTRITION • - STRESS MANAGEMENT

  3. FITNESS

  4. COMPONENTS OF FITNESS • Cardio-respiratory Endurance - The efficiency with which the body delivers oxygen • and nutrients needed for muscular activity and transport waste products from the cells • Muscular Strength - The greatest amount of force a muscle can exert in one • movement • Muscular Endurance - The ability of a muscle or muscle group to perform repeated • movements with sub-maximal force for extended periods of time • Flexibility- The ability to move the joints through an entire normal range of motion • Body Composition - Two major elements: Lean Body Mass (LBM) which includes • muscle, bone, and essential organ tissue, and Body Fat

  5. PRINCIPLES OF EXERCISE • Progression - The intensity of exercise must continually and gradually be increased so that • the body continues to improve • Regularity - Exercise must be performed 3 - 5 times per week to provide a training effect. • Regularity is also important in rest, sleep, and diet • Overload - The workload of each exercise session must exceed normal demands to provide • a training effect • Variety - Providing a variety of exercises reduces boredom and increases motivation • Recovery - Hard days of training should be followed by easier days to permit recovery • Balance - Helps prevent deficiency and subsequent failure to meet minimal standards for • the neglected components • Specificity- Training must be geared for the specific improvements desired

  6. FITT FACTORS Flexibility Warm-up and Cool-down Stretch before and after each exercise Tension and slight discomfort NOT PAIN 10 - 15 seconds/ stretch Stretching Static, Passive, PNF Muscular Strength and Muscular Endurance 3 times/week 8 - 12 RM Time required to do 8 - 12 reps Cardio-respiratory Endurance Frequency 3 - 5 times/week Intensity 60 - 90% MHR/HRR Time 20 minutes or more Type Running, swimming Rowing, bicycling, etc. Muscular Strength 3 times/week 3 - 7 RM Time required to do 3 -7 reps Muscular Endurance 3 - 5 times/week 12 + RM Time required to do 12 + reps Free weights Resistance Machines Body-weight exercises (push-ups/situps/pullups/etc...

  7. FLEXIBILITY • DEFINITION: Flexibility is the range of motion of a joint and muscles and • tendons surrounding that joint • Types of Stretching Exercises • - Ballistic: Bouncing, bobbing, or jerking to stretch the joint. May cause • injury; not recommended • - Static: Slowly stretching until you feel tension or tightness,NOT PAIN, • and then holding for 10 to 15 seconds • -Passive: Using a partner or equipment to stretch further than you could • alone. Don’t overstretch • - Proprioceptive Neuromuscular Facilitation (PNF): Series of stretches, • isometric contractions and relaxation's performed with the aid of a partner • or equipment to train neuromuscular patterns to aid in flexibility improvement

  8. Weight Management

  9. BODY COMPOSITION • Body Types • - Ectomorph: Linear build with thin face, chest, and extremities, delicate bone • structure, little muscle • - Mesomorph: Bone and muscle predominate with large head, broad shoulders • and chest, muscular arms and legs • - Endomorph: Predominance abdominal mass and soft tissue • Methods of Body Composition Analysis • -Hydrostatic weighing • - Circumference method • - Skinfold method • - Potassium Ion Measurement • - Electrical Impedance Measurement

  10. LEAN BODY MASS & TARGET WEIGHT • LEAN BODY MASS (LBM) FORMULA • LBM = Body weight X (1 - % of body fat as a decimal) • Example: A 155 lb man with a body fat of 11% • = 155 X (1 - .11) • LBM = 155 x .89 = 138 lbs • TARGET WEIGHT (TW) FORMULA • TW = LBM divided by (1 - desired body fat (decimal) • Example: 155 lb man with 138 lb (LBM) desires 9% body fat • = 138 divided by (1 - .09) • TW = 138 divided by .91 = 151 lbs

  11. DIET AND NUTRITION

  12. My Pyramid Chart

  13. My Pyramid Chart

  14. TYPES OF NUTRIENTS • Carbohydrates • - Source of calories that fuels your muscles and brain • - Primary energy source when exercising hard • - Recommended 45-65% of total daily calories (4 cal per gram) • Fats • - Source of stored energy, used primarily during low-level activity • - Limit to 20-35 % of total daily calories ( 9 cal per gram) • Protein • - Essential to building and repairing muscles, red blood cells, hair, and other • tissues • - Limit to 10-35% of total daily calories (4 cal per gram) • - Excess protein will be stored by the body as fat

  15. TYPES OF NUTRIENTS cont. • Vitamins • - Metabolic catalysts that regulate chemical reactions within the body • - Not a source of energy • - Most vitamins are obtained through your diet • Minerals • - Elements obtained from foods to form structures of the body • - Regulate body processes • - Do not provide energy • - Important minerals: magnesium, phosphorus, sodium, potassium, and zinc • Water • - Essential substance that makes up about 60% of your body weight • - Stabilizes body temperature • - Carries nutrients to and waste away from cells • - Needed for cells to function • - Does not provide energy

  16. CALCULATING ENERGY NEEDS • Activity Level Factor 13 - Sedentary: Job requires little physical effort and includes standing • and light walking. Exercise is performed less than 3 times/week • and is low in intensity or short duration • Activity Level Factor 14 - Light Activity: Job requires light physical effort including bending, • light lifting, walking or standing. Exercise is performed a minimum • of 3 times/week and is at the appropriate THR and at least 20 mins • in duration • Activity Level Factor 15 - Moderate Activity: Job requires physical effort and repetition of • tasks throughout work shift. Exercise is performed more than • 3 times/week at an appropriate THR and duration to achieve a • Cardiorespiratory training effect • Example: A 200 lb sedentary man needs 2600 calories per day for maintenance of present body • weight. (200 lb X 13 cal/lb = 2600 calories)

  17. DIET AS A MEANS OF WEIGHT CONTROL • One pound of body fat = 3500 calories • One pound of fat loss = deficit of 3500 calories • Example: Weight loss goal = 20 lbs • 200 lbs X 15 = 3000 maintenance calories • 3500 calories / 7 days = 500 calories/day • 3000 (maintenance calories) • -500 (deficit calories) • = 2500 calories (weight reduction level) • Weight reduction diet: 2500 calories per day for 20 weeks = 20 lbs weight loss • A safe and realistic rate of weight loss is 1 to 2 lbs per week • Consuming fewer than 10 calories per pound of your current weight will slow • down you metabolism and cause you to burn calories more slowly

  18. EXAMPLE: 35 year male who exercises at Least 30- 60 minutes most days of the week

  19. DIETARY GUIDELINES • Eat a variety of foods • Maintain a healthy body weight • Choose a diet low in fat, saturated fat, and cholesterol • Choose a diet with plenty of vegetables, fruits, and grain products • Use sugars only in moderation • Use salt and sodium only in moderation • If you drink alcoholic beverages, do so in moderation

  20. EXERCISE AND WEIGHT CONTROL • Exercise increases caloric expenditure with the rate of expenditure dependent on the • intensity and duration of the exercise • 500 plus calories a day is a common initial goal in weight-loss • Up to 60 minutes of moderate to vigorous intensity may prevent weight gain • As much as 60 – 90 minutes of moderate intensity physical activity per day may be • needed to sustain weight loss for previously overweight people • Effects of exercise continue after exercise ceases by elevating the metabolic rate • for 30 minutes or more • Exercise improves fitness levels such as cardio-respiratory endurance, muscular • endurance and body composition • When it comes to body weight control, it is calories that count – not the proportions • of carbohydrates, proteins, or fat in the diet

  21. TIPS • A weight reducing program should include a control of caloric intake and • exercise program which increases caloric expenditure • Weight (fat) will be lost only if there is a negative caloric balance • Weight loss should be gradual, no more than 1 to 2 lbs. per week • Try to base amount of weight reduction on the % of excess body fat • Dehydration or extreme water loss should be avoided • Spot reducing is not very effective • A heavier or taller person will lose weight faster (than a smaller person on the • same caloric diet) due to higher basal metabolic rate

  22. STRESS MANAGEMENT

  23. WHAT IS STRESS • STRESS CAN BE DEFINED AS YOUR BODY’S RESPONSE • TO ANY REAL OR IMAGINED DEMANDS PLACED • UPON IT

  24. STRESS RELATED DISEASES • Muscle & Skeletal Disorders • - Back Pain • - Joint Disease • - Tension Headaches • Cardiovascular Disorders • - High Blood Pressure • - Irregular Heart Beat • - Coronary Heart Disease • - Migraine Headaches • Respiratory Disorders • - Bronchial Asthma • - Hay Fever • - Allergies

  25. STRESS RELATED DISEASES cont. • Skin Disorders • - Infections • - Hives • Sexual Disorders • - Impotence • - Menstrual Problems • - General Sexual Dysfunction • Gastro-Intestional Disorders • - Inflammation of Colon • - Duodenal Ulcers • Disorders of the Immune System • - Tumors • - Blood Diseases

  26. STRESSORS • DEFINITION: A STRESSOR IS ANY DEMAND (REAL OR IMAGINED) WHICH • CAUSES YOU TO ADAPT OR CHANGE • External Stressors • Job Stressors • Personal/Social Stressors • Self-Talk Stressors

  27. COMMON SOURCES/CAUSES OF STRESS • Person/Job Mismatch • Role Conflict • Work Overload • Long/Erratic Working Hours • Conflict • Loss of Control of Work • Rapid and Unpredictable Change • Unrealistic Expectations/Surprises

  28. STRESS SIGNALS Physical - Tense Muscles - Stiff Neck and Shoulders - Headaches - Backaches Emotional - Worrying - Lack of Concentration - Loss of Self confidence - Frequent anger Behavioral - Change in appetite - Change in sleep pattern - Change in use of alcohol, tobacco, drugs - Nail biting, teeth grinding

  29. STRESS MANAGEMENT STRATEGIES • Recognizes Your Own Personal Stressors and Stress Signals • Take care of Yourself • Change Your Body’s Response to Stress by Practicing Relaxation Techniques • Change the way You Think and Communicate • Find Your Optimal Stress Level and Stay There

  30. SUMMARY BOTTOMLINE: A SOUND FITNESS PROGRAM, A PROPER DIET, AND STRESS MANAGEMENT PRACTICES CAN GREATLY ENHANCE THE QUALITY OF YOUR HEALTH, ENRICH YOUR LIFE, GIVE YOU A POSITIVE SELF-IMAGE, AND BECOME A MORE PRODUCTIVE EMPLOYEE TO YOUR ORGANIZATION

  31. QUESTIONS ?

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