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A Healthy Living Style . Mike Ramsey Exercise Science. Health and Fitness Trends. World Health Organization Definition of Health: A state of complete physical, mental, and social well-being, and not merely the absence of disease. Dimensions of Health.
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A Healthy Living Style Mike Ramsey Exercise Science
Health and Fitness Trends World Health Organization Definition of Health: A state of complete physical, mental, and social well-being, and not merely the absence of disease.
Dimensions of Health • Physical Health: absence of disease and disability; ability to accomplish daily tasks and activities without undue fatigue • Mental Health: absence of mental disorders; ability to meet daily challenges and social interactions without undue mental or emotional problems • Social Health: ability to interact effectively with other people and the social environment
The Health Continuum A continuum exists between optimal health and death. Disease exists between these opposite ends of the spectrum.
Major causes of Death in 1900 and 2000 • In 1900, over 30% of deaths were due to infectious diseases • In 1900, heart disease accounted for 6.2% of all deaths • In 2000, a much smaller percent of deaths (pneumonia/flu: 3.9%) are due to infectious diseases • In 2000, heart disease accounted for 31% of all deaths
Indications • Many of the leading causes of death are related to lifestyle • Thus, these causes of death are preventable with lifestyle changes • Lifestyle changes include: • Physical Activity • Diet • Sleep • Stress reduction
What is physical activity? Physical activity: bodily movement produced by skeletal muscles Exercise: physical activity that is planned, structured, repetitive, and purposive, in the sense that improvement or maintenance of physical fitness is an objective
Conclusions from Surgeon General’s Report • People of all ages, male and female, benefit from physical activity. • People can obtain significant health benefits by including moderate amounts of physical activity on most, if not all, days of the week. • Physical activity reduces the risk of premature mortality in general, and of coronary heart disease, hypertension, colon cancer, and diabetes mellitus. • More than 60% of Americans are not physically active. 25% of all adults are not active at all. • Nearly half of American youths 12-21 years of age are not vigorously active on a regular basis.
Health Benefits vs. Physical Fitness Physical fitness standards require a more vigorous exercise program. Health benefits can be obtained with consistent, but much less vigorous or structured physical activity.
Historical Development • World War II: evaluation of draftees indicated that schools were not providing adequate physical fitness training • 1953: 57% of US schoolchildren failed basic tests of strength of key muscle groups • Post World War II: heart disease reached epic proportions • 1968: Kenneth Cooper, Aerobics • 1970’s: Running movement (Shorter, Sheehan, Fixx) • 1980’s: Health clubs and corporate fitness movement
Important Points from Healthy People 2010 • Personal responsibility: individuals need to be more health conscious • Benefits for all people: health promotion (education regarding benefits of physical activity) extended to all (age, education, socioeconomic status) • Emphasis on health promotion and disease prevention: shift from treatment to preventive techniques (regular physical activity)
Healthy People 2000 Objectives • Reduce the proportion of adults to 20% that engage in no leisure-time physical activity. • Increase to at least 30% the proportion of adults who engage regularly in moderate physical activity for 30 min/day. • Increase to at least 30% the proportion of adults who engage in vigorous physical activity for 3 or more days/week for 20 min or more per session. • Increase to 30% the proportion of adults who perform activities that enhance and maintain muscular strength and endurance. • Increase to 43% the proportion of adults who perform activities that enhance and maintain flexibility.
Strategies for Healthy Living • Time Management • Physical Activity • Nutrition • Stress Reduction
Time Management • Schedule it and stick to it • Study time, work time, exercise, eat, sleep, tv/computer, fun • Develop and defeat deadlines • Handle tough tasks at your personal prime time • Learn to say NO!! • Work during work hours • Be decisive • Schedule rewards
Reduce the risk of coronary artery disease and hypertension. Lower blood pressure Increase HDL cholesterol and lower LDL cholesterol Greater cardiac output – able to deliver more blood to tissue. Longevity – greater life expectancy Increase metabolism Help ward off infection Control weight- lower body fat content Reduces risk of certain types of cancer Strengthen bones (reduces risk for osteoporosis) Psychological well-being Learn better and stay mentally alert longer The Health Benefits of Exercise
The Fitness Triangle • Physical fitness – is the measure of how efficiently your body works • Three major components: • Muscular Strength and Endurance – the extent to which an individual is capable of exerting force in one effort or repeated efforts. • Flexibility – the range of movement an individual can achieve around a joint or group of joints • Cardiovascular Endurance – The ability to exercise vigorously at a sustained level for a period of time.
Muscular Strength • Strength is needed for daily activities • Strength starts to decline between 25-40 years Dependent on: • Loss of muscle mass: limits ability to contract with force • Changes in muscle fiber: less contractile tissue • Leads to instability of joints, lack of balance, difficulty with daily tasks. • One of most important factors of physical fitness for elderly populations
Components of a Strength Training Program • Mode – Type of activity, contractions • Isometric: no change in length of muscle or joint angle • Isokinetic: contracts through range of motion with constant velocity • Isotonic: length of muscle and joint angle changes • Frequency • 3 days a week to see improvement • Allow 48 hours rest between training of a muscle group if you train to failure • Rest between sets • 45 sec – 1 min (intense lifting >, endurance <)
Volume: amount of weight lifted • Reps X weight • Intensity: average weight lifted • Weight / reps • Both volume and intensity should be varied through out your program • Recommendations: • Strength: 3-6 reps @ 80 – 100% of 1RM; 3-5 sets • Balance: 8-12 reps @ 70-90% of 1Rm; 3 sets • Endurance: 10-20 reps @ 60-80% of 1RM; 3 sets
Flexibility • Maintained through activity and stretching • Limits participation in physical activities that require bending, turning, reaching • Ballistic- quick actions, not recommended outside of sport-specific training • Static – slow, sustained • Hold stretch to the point of tightness, not pain • Hold between 15-30 seconds, increase time as you become more flexible • Repeat each stretch 2-4 times at least 3 days/week
Cardiovascular Endurance • Ability to do continuous, large muscle group exercises for an extended period of time (aerobic) • VO2max: The maximum amount of O2 that we can use, measure of aerobic power • VO2 = Heart rate * stroke volume * AVO2diff
Cardiovascular Endurance • Cardiac Output – the amount of blood pumped out of the heart per minute • Cardiac output = Heart rate X stroke volume • Stroke volume – the amount of blood pumped out of the heart with each beat (50 to 75 ml) • Maximum Cardiac Output • 20 to 40 l/min • Target Heart Rate • TH = 60% (MHR – RHR) + RHR • TH = 90% (MHR – RHR) + RHR
Components of Aerobic Exercise Prescription • Mode – type of exercise being performed • Aerobic vs. Anaerobic • Enjoyable • Convenience • Risk of injury • Examples… • Frequency – how often you exercise (3-5 days per week)
Intensity- how hard you work • Should be equal or greater than 50% of max aerobic capacity • Heart rate should be 60 – 90% of MHR • Begin towards the lower limit and work your way up • Duration – how long you exercise • Should be between 20 – 60 minutes of continuous aerobic activity.
ACSM Guidelines • Frequency: 3 to 5 days/week • Duration: 20 to 60 min/day • Intensity: 50% to 90% of aerobic capacity (VO2max) • Mode: large muscle groups, continuous, aerobic capacity • Resistance training and flexibility
Designing Your Own Program • Safety – proper attire, good shoes, know yourself. • Warm-up – begin workout with short warm-up. Few minutes of walking and light calisthenics. • Activity – use large muscle groups, choose enjoyable activities • Cool-down – slow things down gradually. Five minutes of slow walking then stretch • Progressions – start slow and work your way up. Increase frequency, then duration, and then intensity.
Sticking to a Program • Choose the right activity for you (mode) • Become more active with everyday activities • Set-up a schedule • Set goals • Test and track progress • Join a group • Personal Trainers and Aerobics • Make a contract with yourself • Rewards • Massage • Piggy bank • Shoes/bike/clothes/time off (sitter/spouse)
Brief Review of Nutrients • Calories (2000-2500/day for 145 to 175lb moderate activity level) • Measure of energy that food provides • Food is made up of two categories of nutrients • Macronutrients: source of calories, makes up the 99% of the food we eat. • Micronutrients: Vitamins and minerals
Brief Review of Nutrients • Macronutrients • Carbohydrates (60% of you caloric intake) • Simple:Empty calories but yummy • Complex: Starches and Fiber • Fats (28 to 30%) • Saturated and Unsaturated • Cholesterol: The good, the bad, and the ugly. • Protein (10 to 12%) • Amino Acids… “You complete me.” • Water (6 to 8 glasses/day)
Brief Review of Nutrients • Micronutrients • Vitamins and minerals • Used for • Bone growth: Ca, Vit. D • Muscle contraction: Ca • Cell membrane potential: Na, K • Water balance: Na • Metabolism: B complex • Antioxidents: Selenium, Vit. C
Energy • Caloric Intake vs. Expenditure • Intake: what you eat • Expenditure: what you use • From our deepest sleep to the hardest run • We are always using calories • Proof: heat • Current Weight = Intake – Expenditure • So how do we lose weight????
Caloric Intake Guidelines • Daily Caloric Intake: Body weight x 10 = resting metabolic rate • Add your physical activity: • sedentary: 20-30% • moderately active: 40-50% (2-4 exercise sessions per wk) • very active: 60-80% (5 or more exercise sessions per wk) • Example:>140 (lbs.) x 10 = 14001400 x .4 (40% for moderately active) = 5601400 + 560 = 1960 calories/day for weight maintenance • To lose weight, subtract 500 calories.1960 - 500 = 1460 calories/day for weight loss • NOTE: These are only guidelines for caloric intake. Your daily caloric needs may be more or less depending on your activity level, body composition, and present health status
Other Healthy Hints • Choose a diet moderate in sugars • Choose a diet moderate in salt and sodium • If you drink alcoholic beverages, do so in moderation • Be aware of moods/emotion/habits and food • Change “comfort foods”
Healthy Snacking • Consider snacks as miniature meals • If not you can easily over do it • Compensate for traditional snack foods • Fruit, yogurt… • Avoid overeating in a hurry • 2 health snacks • Treat yourself occasionally • Little culinary vacation
Eating Styles Vegetarianism: • Vegan – only plant sources • Lacto-vegetarians – plant and dairy products • Lacto-ovo vegetarians – plant, dairy, and eggs. • Semi-vegetarians – no red meat Nutritional Supplements • Should you take vitamins and minerals? • Try to get from eating a balanced diet Fast Foods and Eating Out • When ordering out: Think small, hold the toppings, do not get fried foods, watch the drinks and desserts
Four Basic Sources of Stress • Physical stressors • Hunger, thirst, lack of sleep, illness, injury, temporary disability • Environmental • Polluted air and water, extremes in temperature, noise, overcrowding, lack of privacy • Psychological • Testing, failure (academic), marriage, boredom, guilt, frustration, anger, worry • Social • Racial and religious prejudice, sexual harassment, unemployment
Positive and Negative Stress • Distress – the type of stress that brings about negative mental or physical responses. • Burnout – the emotional exhaustion caused by the stresses of work and other responsibilities. • Eustress – the type of stress that is a healthy part of daily living; it can result in the ability to relax and enjoy feelings of peacefulness and calm. • Type A Personality – a person who is excessively competitive, aggressive, driven, and impatient. • Type B Personality – a person who is more relaxed and patient.
The Impact of Stress on Health • Muscular: Headaches, back, neck pain • Cardiovascular: clammy hands, increased heart rate, palpitations, blood pressure, chest pain • Mental: poor concentration, irritable, restless, reduced self-esteem • Emotional: depression, poor sleep, appetite, fatigue, nervous habits • Gastrointestinal: upset stomach, butterflies, nausea, dry mouth, urge to urinate, rash or acne • Multiple Systems: persistent mild illnesses, loss of sex drive
Stressors of Everyday Living • Life changes • Going to college • Leaving home • Career changes • Family changes • Cultural differences
Adapting to Stress Coping is adaptation to stress Ways of coping: • Improving time management • Find out where you are wasting time • Long and short term goals • Learn to say “no” • Physical Activity • Utilizes “fight or flight” syndrome in positive way • Produces a relaxing effect • Body becomes resistant to stressor hormones
Adapting to Stress • Acceptance: • Dealing with ambiguity (uncertainty) is a part of everyday life • Being able to say “oh well” in a situation that is out of your control • Traffic jam • Other peoples words or action • Past events
Relaxation Techniques • Progressive relaxation: tense muscles then relax, deep breaths • Deep breathing relaxation • Imagery relaxation: find your “happy place”
Thank You • Mike Ramsey • Assistant Professor, Exercise Science • Office: 116E “Mini Dome” • 439-4375 • ramseym@etsu.edu • http://faculty.etsu.edu/ramseym/default.htm