Lifestyle Choices and Hypokinetic Conditions

1. Lifestyle Choices and Hypokinetic Conditions Chapter 3

2. Objectives Discuss the major hypokinetic diseases afflicting Americans List the 4 major cardiac risk factors and the 3 unalterable cardiac risk factors Know the warning signs for a heart attack Discuss 3 ways to combat obesity Discuss ways to prevent osteoporosis and achieve a high peak bone mass Explain 3 ways to prevent low pack pain List and discuss 4 lifestyle choices that prevent hypokinetic conditions

3. Introduction There has been a shift from infectious diseases to diseases associated with too little movement Modern technology We move less, and therefore conserve lots of energy Lifestyle activity is searching for opportunities to expend some extra energy

4. Introduction cont� The CDC has determined that lifestyle is the single largest factor affecting longevity of life Childhood obesity is a national epidemic � partially due to technology Parents need to be good role models and lead an active lifestyle - making sure their children accumulate at least sixty minutes of activity a day.

5. Hypokinetic Conditions Conditions that result from too little activity Increasing weekly caloric expenditure reduces overall health risk Caloric expenditure from both lifestyle activity and planned exercise can have a significant impact on health 500-1,000 calories by 22% 1,000 � 2,000 calories even more 2,000 � 3,500 by 35-54% Beyond 3,500 � higher risk of injuries and burnout500-1,000 calories by 22% 1,000 � 2,000 calories even more 2,000 � 3,500 by 35-54% Beyond 3,500 � higher risk of injuries and burnout

6. Types of Hypokinetic Conditions C O C D L O

7. Cardiovascular Disease �The Cardiovascular System The main function of the CVS is to deliver oxygen and nutrients to tissues and organs. The major components of the CVS include: H B B

8. CVD cont� _________ phrase that includes several disease processes Heart muscle may become ________ or lose its ability to contract effectively The vessels supplying the heart with oxygen may become blocked or damaged Vessels outside the heart become damaged and decrease the ability to provide oxygen to other parts of the body

9. Risk Factors C Hypertension Cholesterol P Obesity Fat distribution D Triglycerides S Age Gender Heredity C

10. Preventing CVD The following risk factors can be altered: D Drug use S Cholesterol levels O High blood pressure P

11. Controllable Risk Factors for CVD Cigarette Smoking Hypertension Cholesterol Physical Inactivity

12. Controllable Risk Factors cont� Obesity Diabetes

13. Uncontrollable Risk Factors Age Gender Heredity

14. Contributing Risk Factors Stress Triglycerides

15. Measuring Health Risk Waist-to-Hip Ratio See figure 3.4 Body Mass Index Calculate your Body Mass Index

16. Types of Cardiovascular Disease A A P H H S

17. Arteriosclerosis Thickening & hardening of the arteries Hardened, non-elastic arteries do not expand with blood flow Can cause high blood pressure High blood pressure + arteriosclerosis = __________ Aneurysm in vessel to brain = ________

18. Atherosclerosis Long-term build up of _________ on the interior walls of the arteries (also known as plaque) Arteries become narrowed, and blood flow through them is decreased May create a partial or total blockage, causing increased blood pressure, heart attack, or stroke Responsible for ___ of CV deaths

19. Peripheral Vascular Disease Disease of the peripheral vessels Restriction in blood flow usually caused by arteriosclerosis and atherosclerosis in the vessels of the extremities Common signs: leg pain, cramping, numbness, tingling, coldness, and loss of hair to affected limbs

20. Hypertension High blood pressure �S Prehypertensive Systolic _______ Diastolic _______ Hypertension Any reading consistently over 139/89 mm Hg

21. Heart Attack Myocardial infarction Artery to the heart becomes blocked or flow is decreased Can be small or massive Some studies show that exercise increases collateral circulation

22. Heart Attack cont� Symptoms & Warning Signs c discomfort in other areas of the upper body s other signs: breaking out in a cold sweat, nausea, or lightheadeness _______ are more likely to report throat discomfort, pressing on the chest, and vomiting

23. Damaged Heart Muscle

24. Stroke �_________� Occurs when vessels supplying blood to the brain become damaged Types: Thrombosis E C Compression

26. Stroke cont� Symptoms & Warning Signs: Sudden numbness or weakness of the face, arm or leg, especially on one side of the body Sudden confusion, trouble speaking or understanding Sudden trouble seeing in one or both eyes Sudden trouble walking, dizziness, loss of balance or coordination Sudden, severe headache with no known cure

27. Obesity 35% of adults around the world are obese The WHO reports that overweight and obesity are replacing malnutrition and infectious diseases as a major contributor to ill health. The estimated cost of obesity-related diseases in the U.S. is $100 billion. Consumers spend $40 billion yearly in attempt to combat excess weight.

28. Obesity cont� Overweight is an extra amount of weight that is muscle, fat, bone, and water Measured as a BMI between _____. Obesity can be measured as a BMI of___ or more Obesity is associated with an overall premature death rate Increased risk for diabetes, cardiovascular disease, colon, and breast cancer

29. Obesity cont� Creeping Obesity � a gradual increase of percent body fat as activity decreases with age � to 1 lb. fat gain per year, with an approximate loss of � lb. of fat-free mass or muscle If you overeat just one-hundred calories per day, you will gain one pound in a month.

30. Who is Obese? Between 1960 and 1994 the prevalence of adult obesity increased from 13% to 22.5% Twice as many children were overweight in the 1990s as in the 1960s Fat distribution is related to health risks (Apples vs. Pears)

31. Childhood Obesity Childhood obesity is a national epidemic America�s children are more sedentary and at higher risk for developing hypokinetic diseases than their parents or grandparents It is imperative to promote improved health through physical activity

32. Causes of Obesity Caloric intake exceeds caloric expenditure Genetic predisposition Glandular disorders

33. Physiological Response to Obesity More blood vessels are needed to circulate blood Heart must pump harder, which increases blood pressure Extra weight can be tough on the musculoskeletal joints, causing various problems Increases most cancer risks �Yo-yo� dieting arthritis, gout, bone & joint diseases, varicose veins, gall bladder disease, as well as complications during pregnancy arthritis, gout, bone & joint diseases, varicose veins, gall bladder disease, as well as complications during pregnancy

34. Obesity Prevention Activity is the optimal way to manage current weight or successfully lose weight Planned exercise as well as increased lifestyle activity Maintain a healthy diet throughout your life

35. Activity & Obesity _____ success rate for people who lose weight to actually maintain weight loss Those who are successful are usually committed to a regular exercise routine Weight gain occurs with inactivity Even a small weight loss helps increase the basal metabolic rate

36. Cancer Characterized by the uncontrollable growth and spread of abnormal cells Cancer is the ___ leading cause of death in the U.S. ____ men and ____ women in America will get cancer in their lifetime It is theorized that 80% can be avoided by lifestyle changes (diet, exercise, smoking, sun exposure)

37. Cancer cont� 35% of the total cancer death toll is associated with diet Fit individuals may have a decreased risk of reproductive organ cancers and regular exercise is linked to a reduced risk of colon cancer Exercise can boost immunity that can help kill abnormal cancer cells Long-term research studies show that the rate of death due to cancer is significantly lower in patients with elevated fitness

38. Diabetes Involves high blood sugar levels Inadequate insulin production by the pancreas or inadequate utilization of insulin by the cells Since 1990, the prevelance of diabetes has increased by 61% Type II diabetes is associated with obesity and adult onset Obese children and teenagers may be at risk

39. Diabetes cont� Changing lifestyle habits can decrease the risk of developing type 2 diabetes by 58% in those who are at high risk Exercise controls body fat Exercise improves insulin sensitivity and glucose tolerance

40. Metabolic Syndrome A �cluster� of cardiovascular and diabetes risk factors including overweight or obesity, high blood pressure, elevated triglycerides, low levels of HDL, and high fasting glucose levels. Having 3 or more risk factors puts you at higher risk of developing CVD or diabetes.

41. Low Back Pain Chronic discomfort due to an injury but most often due to a lack of physical fitness 8/10 Americans will suffer from back related pain Major cause of disability in ages 20-45 in the United States Causes include improper lifting, faulty work habits, heredity and disease

42. Low Back Pain cont� Prevention includes: staying active using common sense when lifting heavy objects managing weight decreasing occupational risks using proper posture while sitting, standing, or walking

43. Exercise & Low Back Pain Enhance posture, balance, strength, and flexibility Strengthen abdominal muscles Stretch hip flexors and hamstrings Reduce excess weight around the torso and abdominal region

44. Osteoporosis Characterized by low bone density and structural deterioration of bone tissue Can lead to increase bone fragility and increased risk of fractures to the skeletal structure �Silent Disease�

45. Osteoporosis cont� Childhood and teenage years Peak bone mass is attained around age 30 Adequate calcium intake and regular physical activity are critical for young adults

46. Risk factors - Osteoporosis Mostly ______, but can affect ______ as well Risk increases with age Postmenopausal Caucasian and Asian women Small, thin boned women Genetic factor Poor diets � lack of _______ and Vitamin __ Inactive lifestyles Individuals with eating disorders

47. Preventing Osteoporosis Regular physical activity Engage in daily weight bearing aerobic activity Weight training Calcium Vitamin D Limit ________ and phosphate containing soda Avoid high protein diets Hormone replacement therapy Calcium: (green leafy veggies and dairy) Vitamin D: (a balanced diet and sunlight)Calcium: (green leafy veggies and dairy) Vitamin D: (a balanced diet and sunlight)

48. Mental Health Disorders Occasional or chronic dysfunctional feelings and diminished sense of self-worth which can limit full participation in life Types of mental health disorders: schizophrenia, depression, bi-polar disorder, general anxiety disorders and panic disorders __ out of __ Americans will suffer from some sort of mental health disorder at some point in their lifetime

49. Exercise and Mental Health Disorders Exercise has been shown to be effective in treating mild to moderate depression Strength training and aerobic exercise are equally effective in relieving depression, can reduce anxiety in patients with panic disorder

50. Exercise and Aging Aging is a natural and inevitable process Quality of life may be compromised by habits and lifestyle choices made earlier in life

51. Exercise and Aging cont� Chronological age is our true age in years Biological age can be younger than chronological age with good nutrition, adequate rest on a regular basis, stress management techniques, and consistent exercise What will be your biological age 10, 20, or 30 years from now?

52. Prevention of Hypokinetic Conditions Lifestyle activity is easier to incorporate into a hectic schedule Planned exercise can be more of a challenge

53. Planning your Activity Program Establish why you want to exercise Write down reasonable long-term goals Write down short-term goals that support the long term goals Record the behaviors that need to change in order to support the goals Write in a log: feelings, food, activity, and goal progress Develop a weekly plan for the activity that supports your goals Tell your friends and family about your goals and ask for their support Reward yourself when any goals are met When goals are not met, check your log. What can you change to more effectively support your goals? Periodically re-evaluate goals.