health and fitness lecture 2002
TRANSCRIPT
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 [email protected]