How We Learn The Percentage (%) Of Information That We Retain When We:

1. How We Learn The Percentage (%) Of Information That We Retain When We: 10%Read 20% Hear 30%See 50%See and Hear 70%Discuss 80%Experience 95% S H A R E 0 20 40 60 80 100 Based on work by William Glasser

2. 114 Fit and Well for Life • Adopting a wellness lifestyle is the most important thing you can do to ensure a high quality of life for yourself, both now and in the future by delaying the aging process.

3. 5 Developing a Behavior Change Plan 1. What you do today determines where you will be tomorrow 2. Make a personal contract 3. This class is about choices 4. Renamed “Delaying the Aging Process”

4. 1 The Six Dimensions of Wellness • Physical wellness • Emotional wellness • Intellectual wellness • Spiritual wellness • Interpersonal and social wellness • Environmental wellness

5. 7 Fitness Definitions • Fitness: the ability of the body to adapt to the demands of physical effort • Physical activity: any movement of the body that is carried out by the muscles and requires energy to produce • Exercise: a planned, structured, repetitive movement designed specifically to improve or maintain physical fitness

6. 21 Frequency, Intensity, and Time for CRE Training • Frequency • 3-5 times per week • Intensity • target heart rate zone • Talk test • Time 20 to 60 minutes in your target zone • Continuous (not stop and go exercises) • Using Major Muscles (MM)

7. 10 Five Health-Related Components of Fitness • Cardiorespiratory endurance • Muscular strength • Muscular endurance • Flexibility- most neglected • Body composition 20-33% women 12-20% men

8. 14 Cardiorespiratory Endurance • The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity • A key “health-related” component of fitness

9. 15 The Cardiorespiratory System, Exercise & Ch. 13 • Cardio: • heart and blood vessels • Respiratory: • lungs, air passages, and breathing muscles

10. Resting Heart Rate • Resting heart rate is a great predictor of previous aerobic activity in individuals with normal cardiovascular functioning and free of other disease.

11. 22 Using Your Target Heart Rate Zone • 1. Estimate maximum heart rate (MHR) by subtracting age from 220 • 2. Multiply MHR by 70% and 85% to find target heart rate zone • Athletes use 80%/95%

12. 11 Principles of Physical Training • Specificity • Progressive overload • frequency • intensity • time • Reversibility • Individual differences

13. 18 Benefits of Cardiorespiratory Exercise • Improved cardiorespiratory functioning: • increases stroke volume • Improved cellular metabolism: • increases vascularization in the muscles

14. 19 More Benefits • Reduced risk of chronic disease: • cancer • diabetes • osteoporosis • Improved immune function • Better body composition

15. More benefits • Lung capacity Inc. to 75 % • Bowel Regularity • Adaptation to stressful change ^ • Blood pressure Dec. • Blood volume ^ 1 Qt.

16. More benefits • HDL ^ • Total Cholesterol Dec. • LDL Dec. • Insomnia Diminishes • Beta Endorphins Inc.

17. 23 Benefits of Strength Training • Improved physical performance • Injury prevention • Improved body composition (increases fat-free mass and elevates metabolism) • Enhanced self-image • Osteoporosis dec.

18. 30 What Determines Flexibility? • Joint structure • Muscle elasticity and length • Nervous system activity • stretch receptors control the length of muscles • proprioceptive neuromuscular facilitation (PNF) technique may improve flexibility

19. 31 Muscle Tissue and Flexibility • Muscle tissue can be stretched to increase flexibility

20. 28 Major Physiological Benefits of Flexibility • Promotes good joint health • slows joint deterioration • May prevent low-back pain and injuries • reduces frequency and severity of injuries

21. 29 Physiological Benefits of Flexibility • Reduces soreness and aches and pains • Improves performance in sports and other activities • Contributes to good posture • Promotes relaxation

22. 32 Stretching Techniques • Static stretching • gradual stretching • Ballistic stretching (POOR) sudden stretching in a bouncing movement • Proprioceptive neuromuscular facilitation (PNF) • muscle is contracted, then stretched

23. 24 Muscular Strength and Endurance • Muscular strength • the maximum amount of force a muscle can produce in a single effort • Muscular endurance • the ability of a muscle to exert a submaximal force continuously or repeatedly over time

24. 25 Physiology of Weight Training • Myofibrils make up muscle fibers. Bundles of muscle fibers make up muscles. • Types of muscle fibers • slow-twitch fibers (fatigue-resistant; endurance activities) • fast-twitch fibers (contract more rapidly and forcefully, fatigue more quickly; strength and power activities)

25. 26 Types of Weight Training Exercises • Isometric (static) - application of force without movement • Isotonic (dynamic) - application of force with movement

26. 75 Cardiovascular Disease (CVD) Ch.. 15 • Hypertension- sustained abnormally high BP • Atherosclerosis-slow progressive hardening of the arteries- can start in childhood • Heart disease and heart attacks • Stroke- blockage of artery leading to the brain • Congestive heart failure- heart doesn’t pump blood fast enough

27. 76 Major Risk Factors That Can Be Changed • Tobacco use/ living & working with a smoker • High blood pressure

28. Con’t • Exercise • Dealing with stress • Diet/Cholesterol/Obesity/Sat. Fat

29. 78 Major Risk Factors That Cannot Be Changed • Heredity • Diabetes-Type 1 • Race • Gender • Age

30. 77 Contributing Risk Factors That are New • C-Reactive Protein Levels (CRP) HDL <35, LDL> 130 mg/dl • Triglycerides < 200 mg/dl • Keep total cholesterol • < 180 20yr.old <200 Adults

31. Notes Continued • Risk ratios maybe more important than total cholesterol readings. • CRP (C-Reactive Protein) will be a new measurement of the future. • About 1.5 M adults will suffer CVD illnesses this year. A little less than ½ won’t be there the next day. Exercisers will have by far the best odds.

32. Related terms • Aneurysm • Hypertrophy • Atrophy • MI • Angina- need for oxygen exceeds the supply • Thrombus • Atherosclerosis

33. 79 Dietary Defense Against CVD • Decrease total fat and cholesterol intake • Choose unsaturated fats over saturated and trans fats • Increase fiber 1 intake • Consume alcohol moderately, if at all

34. Hypertension • About 1/6 of all Americans • The Silent Killer –in 90% the cause is unknown • A controllable CVD risk factor • 120/80 College age • 140/90 Adult population on the street

35. Hypertension Risk Factors • Tobacco in any form • Birth Control Hormones • Age • Race • Obesity

36. Con’t. • Genetics (heredity) • Diets high In Sat. Fats • Inability to adapt to stress • Sometimes unknown • We simple don’t know why. • Called essential hypertension. 90-95%

37. Con’t. • Pregnancy • Diabetes- elevated blood glucose levels can damage artery linings

38. 55 Weight Management Basics Ch. 12/14 • 55% of American adults are overweight • 22% of American adults are obese • One out of four American children are considered obese

39. 37 Sedentary lifestyles are on the increase • Average calorie intake has increased by 100-300 calories/day in 10 years

40. 16 Energy Production • Metabolism • the sum of all chemical processes necessary to maintain the body • metabolic rate depends on an individual’s level of activity • Energy from food = fuel for the body

41. 56 Health Risks of Obesity • Major risk factor for heart disease • Increased risk of CVD, hypertension, gallbladder disease, diabetes • Associated with certain types of cancer • Complications in pregnancy • Respiratory problems • Joint disease

42. 57 Factors Influencing Obesity • Genetic • genesinfluence body size and shape, body fat distribution, and metabolic rate • Environmental • lifestyle choices • Metabolism and energy balance

43. 36 Overweight and Obesity Basics • Overweight: total body weight above recommended range • Obesity: more serious degree of overweight based on percent body fat or other method • Percent body fat --proportion of body’s total weight that is fat -- is a more accurate measurement of body composition than total body weight

44. 58 Resting Metabolic Rate (RMR) • RMR accounts for 55-75% of daily energy expenditure • Affected by • heredity and environment • gender • lifestyle • Exercise increases RMR

45. 60 Changing Your Energy Balance • For weight loss, a negative calorie balance must be created by expending more calories than are consumed • Increasing physical activity increases calories expended • Changing diet decreasescalories consumed

46. 62 Lifestyle Factors • Diet and eating habits • Physical activity and exercise • Coping strategies • appropriate help to ease the stress

47. 61 Dietary Guidelines for Weight Management • Control consumption of calories, fat, sugar, protein, alcohol • Monitor portion sizes • Increase intake of complex carbohydrates • Develop regular eating habits

48. Fat Facts • Essential Fat Women = 12% Men = 3% Healthy Ranges Women 20-33% Men = 12-20%

49. 46 Essential Nutrients • Fuelers the body cannot produce in sufficient quantity for its needs • proteins • fats • carbohydrates

50. 47 Sources of Energy • Measured by number of kilocalories (kcal or calorie) • Average adult requires around 2000 calories per day • Excess calories stored by the body as fat • protein and carbohydrates provide 4 cal/gram • fats provide 9 cal/gram • alcohol provides 7 cal/gram