A Healthy Living Style

1
A Healthy Living Style

• Mike Ramsey
• Exercise Science

2
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.
3
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

4
The Health Continuum
A continuum exists between optimal health and
death. Disease exists between these opposite
ends of the spectrum.
5
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

6
(No Transcript)
7
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

8
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
9
Conclusions from Surgeon Generals 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.

10
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.
11
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
• 1970s Running movement (Shorter, Sheehan, Fixx)
• 1980s Health clubs and corporate fitness
  movement

12
Current Status and Trends
13
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)

14
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.

15
Strategies for Healthy Living

• Time Management
• Physical Activity
• Nutrition
• Stress Reduction

16
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

17
The Health Benefits of Exercise

• 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

• 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

18
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.

19
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

20
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 gt, endurance lt)

21

• 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 _at_ 80 100 of 1RM 3-5 sets
• Balance 8-12 reps _at_ 70-90 of 1Rm 3 sets
• Endurance 10-20 reps _at_ 60-80 of 1RM 3 sets

22
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

23
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

24
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

25
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)

26

• 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.

27
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

28
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.

29
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)

30
Nutrition
31
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

32
Brief Review of Nutrients

• Macronutrients
• Carbohydrates (60 of you caloric intake)
• SimpleEmpty 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)

33
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

34
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????

35
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 gt140 (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

36
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

37
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

38
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

39
Stress
40
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

41
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.

42
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

43
Stressors of Everyday Living

• Life changes
• Going to college
• Leaving home
• Career changes
• Family changes
• Cultural differences

44
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

45
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

46

• Relaxation Techniques
• Progressive relaxation tense muscles then relax,
  deep breaths
• Deep breathing relaxation
• Imagery relaxation find your happy place

47
Thank You

• Mike Ramsey
• Assistant Professor, Exercise Science
• Office 116E Mini Dome
• 439-4375
• ramseym_at_etsu.edu
• http//faculty.etsu.edu/ramseym/default.htm

48
(No Transcript)