FITNESS, NUTRITION AND WEIGHT MANAGEMENT:

THE POWER OF LIFESTYLE AND BEHAVIOR MANAGEMENT

Los Angeles Valley CollegePE 722 Group Fitness Instructor

Fall 2007

RESOURCES

IDEA Fitness Journal

ACSM Health & Fitness Journal

Medicine & Science in Sports & Exercise

Sports Medicine Bulletin

NSCA Strength & Conditioning Journal

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

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

Cardiovascular Disease(part 1 of 2)

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)

Cardiovascular Disease(part 2 of 2)

Coronary heart disease (CHD) accounts for more deaths than any other disease annually (489,000+ deaths)

CHD deaths greater among Blacks than Whites (Hispanics have a lower prevalence than Whites) (Public Health Service 1988)

CHD is caused by lack of blood supply to the heart muscle (myocardium) resulting in myocardial ischimia

CHD begins with a degenerative, progressive plaque build-up within the lining of the arteries known as atherosclerosis (Endothelial Damage Theory)

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. Adaptations thru 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

Cardiorespiratory Endurance The ability to perform prolonged, large muscle, dynamic exercise at moderate to

high intensity levels.

Muscular Strength The amount of force a muscle can produce with a single maximum effort.

Muscular Endurance The ability of a muscle or group of muscles to remain contracted or to contract

repeatedly for a long period of time.

Flexibility The range of motion in a joint or group of joints; flexibility is related to muscle

length.

Body Composition The relative proportion of fat-free mass (muscle, bone, and water) and fat in the

body

Table 11.1

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

1. CARDIOVASCULAR ENDURANCE RUNNING, SPEED WALKING, HIKING BIKING, DANCING, SKATING SWIMMING, CROSS-COUNTRY SKIING STAIR CLIMBING, TREADMILL ARM AND LEG ERGOMETRY ROPE SKIPPING, OR ENDURANCE

GAME ACTIVITIES

Your Target Heart Rate Zone

1. Estimate maximum heart rate (MHR) by subtracting age from 220

2. Multiply MHR by 60% and 90% to find target heart rate zone

3. Start at 60% 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!

Muscles, Bones, and Tendons

Figure 11.2

The Overload PrincipleFigure 11.4

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

Types of Muscle Contractions Isometric contraction Isotonic contraction Isokinetic contraction

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)

Table 11.2

4. FLEXIBILITY

STATIC VS. BOUNCING (JERKY) STRETCHING

Stretching Exercises to Improve Flexibility

Figure 11.3

5. BODY COMPOSITION

PERCENT OF BODY FAT: WOMEN (20-25% BODY FAT) MEN (15-20% 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

ACSM Guidelines for Aerobic Activity

Figure 11.1

TRAINING

“systematic and regular participation in exercise for the purpose of enhancing

sports performance.”

Tips on Training

Listen to your body

Train with a partner

Train your mind Keep your exercise

program in perspective

Train the way you want your body to change

Train regularly Get in shape

gradually Warm up and cool

down

ACUTE PHYSIOLOGIC RESPONSES 1) Marked reduction in muscle glycogen 2) Elevated body temperature 3) Decreased body weight - water loss 4) Muscle and joint fatigue 5) Lactate increase in blood 6) Respiratory distress

TRAINING ADAPTATION 1) Decrease resting HR 2) Increase stroke volume & cardiac

output 3) Increase VO2 max 4) Increase lactate threshold 5) Decrease body fat

Fitness Injuries

Causes Overuse injuries Traumatic injuries

Preventing Fitness-Related Injuries Appropriate footwear Appropriate equipment

Fitness Injuries Common Overuse Injuries

Plantar fasciitis Shin splints Runner’s knee

Treating Fitness-Related Injuries RICE: rest, ice, compression, and elevation

What kinds of sports injuries have you incurred?

Fitness Injuries

Exercising in the Heat Acclimatization Avoid dehydration Three heat stress illnesses:

Heat cramps Heat exhaustion Heat stroke

Can anyone describe the differences between these three illnesses?

Fitness Injuries

Exercising in the Cold Hypothermia concerns Prevention:

Consider the weather Wear layers Hydrate

Did you know that drinking alcohol can cause hypothermia to occur more quickly?

HANDOUTS

PAR-Q/INFORMED CONSENT HEART RATE CARD FITNESS ASSESSMENT CARD STRENGTH TRAINING CARD EXERCISE PRESCRIPTION CARDS FITNESS/NUTRITION LOGS EXERCISE DEMO HANDOUTS

Nutrition Hunger, Appetite, Satiety Define Nutrition – Science of food and repair

of the body Six essential nutrients – carbohydrates,

proteins, fats, vitamins, minerals, water Complex CHO vs. Simple sugars, Complete

vs. incomplete proteins Food Guide Pyramid, Portion Sizes, Reading

Food Labels, Conversion of calories and grams

Carbohydrates (55%), Proteins (15%), Fats (less than 30%)

Weight Management Caloric balance, 1600, 2200, 2800 calorie diet based

on the Food Guide Pyramid Body Fat, BMI, Ht./Wt.table, Adaptive Thermogenesis BMR (basal metabolic rate) 50-60%, RMR (resting

metabolic rate) = BMR + daily act. 90%, EMR (exercise metabolic rate) = RMR + exercise) 100-110%

Caloric restriction, substitution, choose nutrient dense foods, 1 lb. = 3500 calories

Successful weight loss programs are based on sound, scientific, long-term approaches, individualized to fit YOUR tastes. You should not lose more than 1-2 lbs./week. Anorexia (less than 800 calories/day).

Body Image Distortions (Anorexia, Bulimia, Binge eating)