Title: A Healthy Living Style
1A Healthy Living Style
- Mike Ramsey
- Exercise Science
2Health 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.
3Dimensions 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
4The Health Continuum
A continuum exists between optimal health and
death. Disease exists between these opposite
ends of the spectrum.
5Major 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
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7Indications
- 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
8What 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
9Conclusions 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.
10Health 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.
11Historical 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
12Current Status and Trends
13Important 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)
14Healthy 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.
15Strategies for Healthy Living
- Time Management
- Physical Activity
- Nutrition
- Stress Reduction
16Time 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
17The 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
18The 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.
19Muscular 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
20Components 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
22Flexibility
- 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
23Cardiovascular 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
24Cardiovascular 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
25Components 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.
27ACSM 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
28Designing 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.
29Sticking 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)
30Nutrition
31Brief 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
32Brief 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)
33Brief 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
34Energy
- 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????
35Caloric 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
36Other 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
37Healthy 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
38Eating 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
39Stress
40Four 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
41Positive 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.
42The 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
43Stressors of Everyday Living
- Life changes
- Going to college
- Leaving home
- Career changes
- Family changes
- Cultural differences
44Adapting 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
45Adapting 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
47Thank You
- Mike Ramsey
- Assistant Professor, Exercise Science
- Office 116E Mini Dome
- 439-4375
- ramseym_at_etsu.edu
- http//faculty.etsu.edu/ramseym/default.htm
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