Health And Fitness Lecture 2002

Promoting Health and FitnessPatty Melody, M.A.

Los Angeles Valley CollegeRepresenting 1 of 9 colleges in the

Los Angeles Community College District

Dimensions of Wellness

Physical Health – ADL’s Mental Health Social Health Emotional Health Spiritual Health Environmental Health

Health Promotion/Prevention Primary prevention Secondary prevention Tertiary prevention

Incidence vs. Prevalence

U.S. Leading Causes of Death Cardiovascular Disease Stroke Cancer Diabetes Accidents Flu/pneumonia

Cardiovascular Disease#1 Killer in the U.S.

In 1993, 954,138 people in the U.S. died from heart disease

Forty two percent of all deaths are related to CVD One-sixth of CVD deaths are people younger than

65 years More than 60 million (1 out of every 4) Americans

have some form of CVD: hypertension (50 million), coronary heart disease (13.5 million), congestive heart failure (4.7 million), or stroke (3.8 million) (American Heart Association, 1995)

ACSM GUIDELINES 2000Coronary Artery Disease Risk Factors

Positive Risk Factors Family history Cigarette smoking Hypertension Hypercholesterolemia Impaired fasting glucose Obesity Sedentary lifestyleNegative Risk Factor High serum HDL cholesterol > 60mg/dL

(1.6mmol/L)

What is Fitness?

The ability of the body to adapt to the demands of physical effort

If the STRESS placed on the body is not enough there will not be the need to adapt

If the STRESS is too much the body may become injured

Being Physically Activevs. Exercise Physical activity: any movement of the

body that is carried out by the muscles and requires energy

Exercise: a planned, structured, repetitive movement designed specifically to improve or maintain physical fitness

Recommendations of the U.S. Surgeon General

Moderate activity: on most, preferably all, days of the week a goal of 150 kcals/day (1000 kcals/week)

Examples of one day’s moderate activity: 30 minutes of brisk walking or 15 minutes of

running 30 minutes of raking leaves or 15 minutes of

shoveling snow two 10-minute bicycle rides or two brisk 15-

minute walks

Five Health-Related Components of Fitness

1. Cardiorespiratory Endurance 2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5. Body Composition

The Cardiorespiratory System

Cardio: heart and blood vessels transports oxygen,

nutrients, and wastes among vital organs and tissues

Respiratory: lungs, air passages, and

breathing muscles supplies oxygen and

removes carbon dioxide

Cardiovascular Endurance

The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity

Key health-related component of fitness

Examples of Cardiovascular Endurance Exercise RUNNING, SPEED WALKING, HIKING BIKING, DANCING, SKATING SWIMMING, CROSS-COUNTRY SKIING STAIR CLIMBING, TREADMILL ARM AND LEG ERGOMETRY ROPE SKIPPING, OR ENDURANCE

GAME ACTIVITIES

Metabolism

Aerobic 60-90% max hr Fuel production

with oxygen Slow

movements Slow twitch

muscle fibers

Anaerobic 90-110% max hr Fuel production

without oxygen Fast movements Fast twitch

muscle fibers

Your Target Heart Rate Zone(Karvonen Method)

1. Estimate your maximum heart rate by subtracting your age from 220

2. Subtract RHR from maximum HR3. This is your HRR (heart rate reserve)4. Multiply HHR by 55-70%, then add RHR

back to this formula.5. Start at 55% or below if you have been

sedentary

Benefits of Cardiorespiratory Endurance Exercise

Improved cardiorespiratory functioning:

Reduces risk of CVD Glycogen-sparing effect Increases ventilatory capacity Increases cardiac output Reduces risk of dying prematurely Reduces risk of developing osteoporosis Maintenance of body weight Reduces risk of developing diabetes

Benefits of Cardiorespiratory Endurance Exercise

Improved cellular metabolism: increases

capillaries in the muscles

trains muscles to work more efficiently may prevent damage to cells

Mitochondria

More Benefits of Cardiorespiratory Endurance Exercise

Reduced risk of chronic disease: cardiovascular

disease cancer diabetes osteoporosis

Image source: http://www.nof.org/osteoporosis/index.htm

More Benefits of Cardiorespiratory Endurance Exercise

Better control of body fat

Improved immune function

Improved psychological and emotional well-being

2. MUSCULAR STRENGTHACSM GUIDELINES 1. MAKE SURE YOU BREATH (avoid valsalva

manuver- high blood pressure) 2. SLOW-CONTROLLED MOVEMENTS – Avoid

momentum taking over the movement 3. FIND APPROPRIATE WEIGHT FOR 10-15 REPS 4. ONE SET – FULL ROM (range of motion) 5. 8 TO 10 DIFFERENT EXERCISES – utilizing

different major muscle groups of the body 6. Work to fatigue - NOT PAIN!

Major Muscle Groups

Upper Body – pectoralis major, deltoids, biceps, triceps, latissimus dorsi, rhomboids, trapezius, flexors & extensors

Mid-Section – rectus abdominus, external & internal obliques

Lower Body – quadriceps, hamstrings, gastrocnemius, tibialis anterior, hip flexors & extensors

3. MUSCULAR ENDURANCE

Biking (lower body) Running, Hiking, Walking (lower body) Swimming, Arm Ergometer (upper

body) Cross-Country Skiing (upper & lower

body) Stair Climbing (lower body)

4. FLEXIBILITY

STATIC VS. BOUNCING (JERKY) STRETCHING

5. BODY COMPOSITION

PERCENT OF BODY FAT: WOMEN (8% - 25% BODY FAT) MEN (3% - 20% BODY FAT)

Principles of Physical Training

The F.I.T. Principle The Overload Principle Specificity Reversibility Individual differences

Your Goal Exercise Program Should Include:

The F.I.T. principle: Frequency

3-5 days per week for cardiovascular 2-3 days per week for strength/flexibility

Intensity Reach target heart rate zone Lift sufficient weight to improve strength

Duration ACSM and U.S. Surgeon General tell us: Minimum of

30 minutes per day Institute of Medicine tells us:

Sixty minutes per day

Tips on Training Be consistent Have Fun Make exercise

convenient Make exercise affordable Listen to your body Use the Buddy System Train your mind by

reinforcing the benefits Try new activities –

Discovery is half the fun Get plenty of rest Pack your gym bag the

night before

Carry an emergency food supply

Train for health as well as looks

Drink plenty of water Follow the Food Guide

Pyramid Give your program time

to see results Love yourself NOW Incorporate rest in your

program Don’t forget to cross-train Have a back-up plan Warm up and cool down

Thank you and Good Luck on your road to a healthier YOU!

If you would like copies of this presentation please leave me your name and address

OrContact: Patty Melody at LAVC

You can reach me at (818) 947-2907 or by email at pattymelody@aol.com