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Family Fitness: Off and Running

Family Fitness: Off and Running. Geoffrey B Miller, MS, HFS, CSCS PhD student Walden University PUBH 8165-2 Professor Dr. Raymond Thron Winter, 2009. Objectives. Cover the family subjects of: Nutrition Physical Activity Psychology. Nutrition Overview. Energy Balance Equation

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Family Fitness: Off and Running

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  1. Family Fitness: Off and Running Geoffrey B Miller, MS, HFS, CSCSPhD student Walden UniversityPUBH 8165-2Professor Dr. Raymond ThronWinter, 2009

  2. Objectives • Cover the family subjects of: • Nutrition • Physical Activity • Psychology

  3. Nutrition Overview • Energy Balance Equation • Macro/Micro Nutrients • Food Guide Pyramid • Groceries Stores • Food Labels • Practical Cooking Concepts • Dining Out • Hidden Calories • Fad Diets • Supplements • Nutrient Timing

  4. Energy Balance Equation Application of Energy in Nutrition is Calories(kcals) with the following equations: kcals in > kcals out = Weight Gain kcal in < kcals out = Weight Loss kcal in = kcal out = Weight Maintenance 3,500 kcal = 1lb of fat (Powers & Howley, 2007)

  5. Nutrients Macro • Carbohydrates • Protein • Fat Micro • Vitamins • Minerals • Water (McArdle, Katch & Katch, 2009)

  6. Food Guide Pyramid The children's version can be obtained through following this link: http://www.fns.usda.gov/TN/kids-pyramid.html

  7. Groceries Shopping Basic tips for groceries shopping: • Create/maintain a shopping list • Shop after a normal meal • Stick to the perimeter of the store • Look for and clip coupons of items that you normally use • Read labels • Buy cold and frozen items last; store them away first • Trying picking alternatives for lower caloric intake • Out of cart and sight; Out of mind

  8. Food Labels • Key Items: • Servings: size vs. per container • Total calories vs. Fat kcal • Try to keep fats low • Fiber vs. Sugars (FDA, 2000 June)

  9. Practical Cooking Concepts • Make a basic weekly meal plan • Cook in advance • Keep things simple • Keep taste buds in mind

  10. Dining Out In general(ADA, 2009): • Plan ahead • Read menus carefully • Split order • Eat lower kcal foods first • Pass on “All-You-Can-Eat” With Children(ADA, 2007): • Healthier kid menus • Pass kids menu: Share adult • Don’t encourage clean plate

  11. Hidden Calories What would be some examples of hidden calories?

  12. Fad Diets • High protein/Low carbs/Low fat • Low protein/High carbs/Low fat • Low protein/Low carbs/High fat • Bars, Cookies or Drinks for breakfast and lunch then a sensible dinner • Cabbage diet • Popcorn diet • Liquid detox diet • Blood type diet • Body shape diet • If fad diets were effective, then wouldn’t there only be one??

  13. Supplements • Filling in the gaps left by food stuffs • Ergogenic or performance enhancement aids • Benefit vs. Snake Oil • Not regulated as closely as pharmaceuticals • Must be proven unsafe before taken off of market • Stacking supplements may increase risk • Consider medications • A poor diet supplemented is still a poor diet (Deuster, Thomasos & Minnick, 2009)

  14. Supplements: Muscle Up • Boron • L-Carnitine • Chromium • Chrysin • Creatine • Hydroxymethylbutyrate(HMB) • Nitric Oxide(NO) • Tribulus Terrestris (Deuster, Thomasos & Minnick, 2009)

  15. Supplements: Recovery • Branched-Chain Amino Acids(BCAAs) • Caffeine • Choline • Co-Enzyme Q10 • Cordyceps • Ginseng • Glutamine • Guarana • L-Lysine • Pycnogenol • Pyruvate • Taurine • Tyrosine • Whey Protein • Yohimbe (Deuster, Thomasos & Minnick, 2009)

  16. Supplements: Weight Loss • 5-HTP • Hoodia • Bitter Orange & Country Mallow • Conjugated Linolenic Acid(CLA) • Ephedra-Banned/Illegal • Garcinia Cambogia or HCA (Deuster, Thomasos & Minnick, 2009)

  17. Supplements: Others • Chondroitin Sulfate • DHEA • Fish Oils • Ginko Bilboa • Glucosamine • Melatonin • Quercetin • L-Tryptophan • Turmeric • Mega-dose Multi-Minerals/Vitamins (Deuster, Thomasos & Minnick, 2009)

  18. Supplements: Do Not Use • Steriods & Steriod Enhancers • Andro & Andro Precursors • Hemp Oil • Ephedra(Ephedrasinica) • Synephrine compounds • Valerian • Kava Kava • St. Johns Wort • 5-HTP • Aristolochia • Usnea or Usnic Acid • Salvia divinorum or Diviner’s Sage (Deuster, Thomasos & Minnick, 2009)

  19. Supplements: Snake Oil • Boron • Garcinia Cambogia • Nitric Oxide • Branched Chain AA • Ginkgo Biloba • Pycnogenol • Carnitine • Ginseng • Pyruvate • Chrysin • Glutamine • Taurine • CoEnzyme Q10 • Hoodia • TribulusTerrestris • Conjugated Linoleic Acid • Hydroxycitric Acid/HCA • Turmeric • Cordyceps • 5-Hydroxytryptophan • Whey Protein • DHEA • Lysine • Yohimbe (Deuster, Thomasos & Minnick, 2009)

  20. Nutrient Timing • Roughly 10% of metabolism is the body processing food • Don’t skip breakfast(breaking the fast) • Eat for what your going to do or are recovering from • 2<3 hours between snacks or meals • Eat a complex carbohydrate 1-1.5 hours before a workout • Drink something as simple as an 8oz glass of low-fat milk within 30 minutes after the training session • Weigh oneself before and after a workout then drink the difference in water • Depending on temperature drink 8<20oz of water every 15 minutes during a workout session

  21. Physical Activity Overview • Medical Clearance • Basic Components • Concerns and Fallacies of Youth vs. Resistance Training • Program Design/Practical Application • Map of Local Parks • Activity Pyramid

  22. Medical Clearance Medical issues that may interfere with exercise: • Mechanical • Physiological • Neurological • Uncontrolled Chronic Diseases • Being symptomatic of an acute disease or infection If in the least bit of doubt talk to you Doctor before starting an exercise routine. (Armstrong, et al., 2009)

  23. Basic Components • Major components • Cardiovascular(CV) • Resistance(RES) • Stability • Reactive • Flexibility • Exercise session • Warm up • Reactive • CV/RES • Stability • Flexibility/Cool Down (Armstrong, et al., 2009; Clark, et al., 2008)

  24. Cardiovascular • Frequency • 3 to 6 sessions per week • Intensity • 55 to 85%HRR or 12 to 15 RPE/Phrases • Time • 20 to 90 minutes in a minimum of 15 minute bouts • Type • Concentrate on repetitive full body movements • Enjoyment • Recovery (Armstrong, et al., 2009; Clark, et al., 2008)

  25. Cardiovascular Intensity Radial pulse starting at 0 over 10 seconds = # x 6 = RHR Borg RPE (Armstrong, et al., 2009; Clark, et al., 2008)

  26. Resistance • Frequency • 2 to 4 times per week • Intensity • 45 to 85% of estimated one repetition max or volitional fatigue • 10 to 12 repetitions • 1 to 3 sets • Time(30 to 45 minutes: 2-4-2 count) • Type(Concentrate on compound movements) • Enjoyment • Recovery(72>24hours between sessions) (Armstrong, et al., 2009; Clark, et al., 2008)

  27. Stability • Frequency • 1 to 4 times per week • Intensity • 1 to 3 sets • 8 to 20 reps double leg: 6 to 10 single leg • Time(4-2-1>1-1-eccentric hold) • Type • Enjoyment • Recovery(0 to 90 seconds) (Armstrong, et al., 2009; Clark, et al., 2008)

  28. Reactive • Frequency • 1 to 4 sessions per week • Intensity • 1 to 3 sets • 5 to 12 repetitions • Time(controlled hold to as fast as possible) • Type • Enjoyment • Recovery(0 to 90 seconds) (Armstrong, et al., 2009; Clark, et al., 2008)

  29. Flexibility • Frequency(post warm up or cool down) • Intensity(to the point of tension) • Time • 5 to 10 minutes • 10 to 60 second holds • Type • Static • Enjoyment • Recovery • 10 to 30 seconds between stretches (Armstrong, et al., 2009; Clark, et al., 2008)

  30. Youth Considerations • Growth Plates!?! • Cardiovascular training • 20 to 60 minutes in duration • Resistance training • 2 to 3 times per week/48 to 72 hours • 6 to 15 repetitions • Reactive training questionable • Physical Recreation Activities (Armstrong, et al., 2009; Baechle, at al., 2008; Clark, et al., 2008)

  31. Practical Application Hands on education: • Calisthenics • Tubing • Machines Sample workout: • 10 to 15 minute Jog • Small Circuits x 2 • Squats • Standing tubing rows • Crunches • Push-ups • Tubing dead lifts • Planks • Tubing biceps curls • Tubing triceps presses • Alternating single leg balance • 10 to 15 minute Jog • 5 to 10 minutes static holds

  32. Local Parks (Google Earth: Warner Robins, Ga)

  33. Physical Activity Pyramid

  34. Psychology Overview • Stages of Change • Readiness to Change • Barriers to Change • Triggers • Compliance • Support Groups • Planning

  35. Stages of Change (Armstrong, et al., 2009; Atkins, 2009)

  36. Readiness to Change How ready are your to change? (Not at all)1—2--3--4---5---6---7---8----9---10(Extremely Confident)

  37. Barriers to Change What would it take to make and keep you at a 10(extremely confident for change)?

  38. Triggers What are your personal triggers for regression?

  39. Compliance How do we increase the chances of sticking with a permanent lifestyle change? • SMART Goals • Enjoyment • 75-80% Rule

  40. Support Groups What do you feel are support groups and how do you think that they can be integrated?

  41. Planning • Scheduling • Operational Risk Management

  42. Summary • Move More; Eat Less • A Poor Diet Supplemented is Still a Poor Diet • Functional Fitness Above and Beyond the Needs of Daily Activities for Life • Be Proactive for Life or Reactive Preventing Death • Complete a Positive/Progressive Lifestyle Change because You Love both Yourself and Your Families Future • 75-80% Compliance Will Still Get Results

  43. Resources • American College of Sports Medicine • www.acsm.org • National Academy of Sport Medicine • www.nasm.org • National Strength and Conditioning Association • www.nsca.com • American Dietetic Association • www.eatright.org • National Institute of Health • www.nih.gov • Food Guide Pyramid • www.mypyramid.gov • Physicalfitnet • www.physicalfitnet.com

  44. References ADA, . (2007, August 16). Tip of the day: dining out with your children. Retrieved from http://eatright.org/Public/content.aspx?id=3291&terms=dining+out ADA, . (2009, December 06). Healthy eating on the run: a month of tips. Finding Your Way to a Healthier You Andrews, J., & Peterson, M. (2007). A Cognitive–Behavioral Mechanism Leading to Adolescent Obesity: Children’s Social Images and Physical Activity. Ann Behav Med. 34(3), 287–294. Anonymous, Should after-school programs be structured as an extension of the school day?. Journal of Physical Education, Recreation & Dance;. 77(8), 51-53. Armstrong, L. Balady, G., Et al. (2006). ACSM's Guidelines for Exercise Testing and Prescription, 7th ed..Philadelphia: Lippincott Williams & Wilkins. Atkins, T. (Producer). (2009). Change3.jpg. [Web]. Retrieved from http://batonrougecounseling.net/blog/substance-use/stages-change/ Baechle, T., & Earle, R. (2008). NSCA's Essentials of Strength Training and Conditioning, 3rd. ed..Champaign: Human Kinetics. Burke, V., Beilin, L.J., & Dunbar, D. (2001). Family lifestyle and parental body mass index as predictors of body mass index in australian children: a longitudinal study.. International Journal of Obesity, 25, 147-157.

  45. References CHOMITZ, V.R., SLINING, M.M., MCGOWAN, R.J., MITCHELL, S.E., & DAWSON, G.F. (2009). Is there a Relationship between physical fitness and academic achievement? positive results from public school children in the northeastern united states.. Journal of School Health, 79(1), 30-37. Clark, M., Lucett, S., & Corn, R. (2008). NASM Essentials of Personal Fitness Training. Baltimore : Lippincott, Williams & Wilkins. Cook, V., & Hurley, J. (1998). Prevention of Type 2 Diabetes in Childhood. Clinical Pediatrics. 73(2), 123-129. Deuster, P., Thomasos, C., & Minnick, C. (2009). Guide to herbs and supplements: looking for the edge–dietary supplements. Eisenmann, J. (2007).Aerobic fitness, fatness and the metabolic syndrome in children and adolescents. Foundation ActaPædiatrica. 96, 1723–1729. FDA, . (2000, June). How to Understand and use the nutrition facts label. Retrieved from http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm#formanswer McArdle, W., Katch, F., & Katch, V. (2009). Sports and exercise nutrition, 3rd ed.. Philadelphia: Lippincott Williams & Wilkins. Moeller, D. (2005). Environmental health, 3rd ed.. Cambridge, Ma.: Harvard University Press.

  46. References Neumark-Sztainer, D. (2005). Preventing the broad spectrum of weight-related problems: working with parents to help teens achieve a healthy weight and a positive body image.. Journal of Nutrition Education & Behavior, 37(S2), S133-S139. Powers, S., & Howley, E. (2007). Exercise physiology: theory and application to fitness and performance. New York: McGraw-Hill. Sothern, M., & Loftin, M. (1999). The health benefits of physical activity in children and adolescents: implications for chronic disease prevention. Eur J Pediatr. 158, 271-274. Schiavo, R. (2007). Health communication. San Francisco, CA: Jossey-Bass. Schneider, M. (2006). Introduction to Public Health. Sadbury, MA: Jones and Bartlett. Sothern, M., & Loftin, M. (1999). The health benefits of physical activity in children and adolescents: implications for chronic disease prevention. Eur J Pediatr. 158, 271-274. Turnock, B. (2006). Public Health: Career choices that make a difference. Sudbury, MA: Jones and Bartlett. Valois, R., & Umstattd, M. (2008). Physical Activity Behaviors and Emotional Self-Efficacy: Is There a Relationship for Adolescents?. Journal of School Health. 78(6), 321-327. USDA, MyPyramid.gov. Retrieved January 18, 2010, from MyPyramid.gov Web site: http://www.mypyramid.gov/

  47. References USAF Services, FitFactor. Retrieved January 19, 2010, from USAF Services' FitFactor Web site: http://www.afgetfit.com/Home.aspx Ward-Begnoche, W., & Thompson, J. (2008). Assessing and Surmounting Barriers to Eating and Activity Changes in Overweight Youth. JSPN. 13(3), 229-234. Willenberg, B. (2008, August 26). Children's Activity Pyramid. Retrieved January 17, 2010, from Classbrain.com Web site: http://www.classbrain.com/artread/publish/article_31.shtml

  48. Discussion Questions?

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