HKIN 103 section 002

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HKIN 103 section 002

• G. Barry Legh
• Rm 209, Osborne Unit II
• Barry.legh_at_ubc.ca

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HKIN 103
Instructor G. Barry Legh Teaching Assistant Ashlee McQuire
Office location Osborne Unit II Office location Osborne Unit II
Office phone[phone] Office phone
Office hours M 1030 1200, T 130 300pm, F 130 300 E-mail address
Home phone
E-mail address glegh_at_interchange.ubc.ca
Course website address www.hkin.educ.ubc.ca/103/pages/intro.htm
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HKIN 103
Required and Recommended Reading Required Concepts of Fitness and Wellness, Corbin CB, et al, McGraw-Hill, 2005
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Learning Outcomes At the conclusion of this course, successful students will be able to 1. have a framework for assessing physical fitness 2. understand the differences and uses of field tests for assessment. 3. recognize the importance of physical fitness and wellness across the lifespan 4. demonstrate proficiency in assessing blood pressure and body composition 5. demonstrate the ability to provide basic programs for physical fitness. Course Assignments, Due dates and Grading
Laboratory reports 30 Midterm examination Tuesday October 24th, 2006 35 December examination (19/12/06) (during scheduled exam period) 35 All exams will be held at the scheduled times. The midterm and final will not be rescheduled for any reason, other than a medical exclusion or family emergency (written documentation required). Travel plans made in advance DO NOT constitute an emergency.

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HKIN 103 Introduction

• YOU are responsible for pre-reading your labs
  each week. They are self-directed.
• Labs are due at the BEGINNING of the following
  lab session.
• Labs, course outline, PP slides are downloadable
  from HKIN website- our people - click on my
  picture, select hkin 103, select

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HKIN 103 Introduction

• The PP slides ARE NOT course notes - they are an
  outline.
• class lectures material is examinable.
• The readings from the text are examinable.
• Midterm dates and the final date (when
  published) are immutable.
• Exams will be multiple choice
• There will be NO extra papers to help bring your
  grade up!

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HKIN 103 Introduction

• Write a terse and lucid explication of why you
  chose HKIN as your University Academic Unit. (75
  words maximum)

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HKIN 103 - Introduction

• Subject male, 20 yrs.,
• Given the following
• THR ( MHR - RHR) 0.80 RHR
• Where RHR 45 bpm THR 165 bpm
• Solve for MHR _______

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HKIN 103

• UNIT 1
• Health, Wellness and Physical Activity

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Health, Wellness Physical Activity

• Will Physical Activity allow us to live longer?
• Will Physical activity allow us to avoid disease
  states?
• Will Physical Activity allow us to perform better
  academically?

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HKIN 103 - Health, Wellness and Fitness

• Define HEALTH
• HealthOptimal well-being that contributes to
  ones quality of life. It is more than just
  freedom from disease. Health encompasses
  physical, mental, social, emotional,
  environmental, occupational and spiritual issues.
• W.H.O.

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HKIN 103 - Health, Wellness and Fitness

• Health Goals
• Improve the length and quality of life of
  Canadians
• Eliminate Health inequalities among Canadians
• How??

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From annual meeting of Federal, Provincial and
Territorial Health Ministers, October, 2005

• Seek a 20 increase in Canadians who are
  physically active, eat healthily, and are at
  healthy body weight.
• 1 Participation and influence in society
• 2 Economic and social security
• 3 Secure and favourable conditions during
  childhood and adolescence
• 4 Healthier working life
• 5 Healthy and safe environments and products
• 6 Health and medical care that more actively
  promotes health
• 7 Effective protection against communicable
  diseases
• 8 Safe sexuality and good reproductive health
• 9 Increased physical activity
• 10 Good eating habits and safe food
• 11 Reduced use of tobacco and illicit drugs,
  misuse of alcohol, a society free from doping,
  and a reduction in the harmful effects of
  excessive gambling.

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Health, Wellness and Fitness

• Define WELLNESS
• The integration of intellectual, social, mental,
  physical, emotional and spiritual components to
  expand ones potential to live and work
  effectively, and make a significant contribution
  to society. It reflects how one feels about life
  as well as the ability to function effectively.

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The Dimensions of Health and Wellness
-

Happy
Depressed
Emotional-Mental
Informed
Intellectual
Ignorant
Fit
Physical
Unfit
Involved
Social
Lonely
Fulfilled
Spiritual
Unfulfilled
Negative
Positive
Total Outlook
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Health, Wellness and Fitness

• Define Physical Fitness
• It is the bodys ability to function efficiently
  and effectively. It consists of five health
  related and six skill related components. It is
  associated with a persons ability to work
  effectively, enjoy leisure time, be healthy,
  resist hypo-kinetic diseases, and meet emergency
  situations.

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Health, Wellness and Fitness

• 5 health related goals
• Body composition
• Cardiovascular fitness
• Flexibility
• Muscular strength
• Muscular endurance

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Health, Wellness and Fitness

• 6 skill related goals
• Agility
• Balance
• Coordination
• Power
• Reaction time
• speed

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Health, Wellness and Fitness

• What other factors impact on Health and Wellness?
• Heredity
• Environment
• Access to medical care

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Health Longevity.

• Will physical activity increase our lifespan?

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Hereditary Diseases

• Cystic Fibrosis(1/2500 caucasians, 1/32000
  asians)
• Sickle-cell anemia(1/375 blacks)
• Huntingtons disease(1/20000 W.Europeans,
  1/million africans/asians)
• Marfans Syndrome (1/5000)
• Haemophilia and many others

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Environmental Diseases

• Multiple Sclerosis (MS)
• Peculiar to higher latitudes
• Congestive Obstructive Pulmonary Disease (COPD)
  10 deaths/100000 in southern Europe, 30 deaths /
  100000 in northern Europe. 51 of cases are
  female.

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Increased morbity from Lack of Access to Medical
assistance

• BC Cancer Agency (2003)
• Relative incidence of cancer in
• Vancouver - .87
• Fraser valley - .97
• Vancouver Isle - 1.03
• Interior - 1.08
• Northern BC - 1.09
• Vs Provincial Avg. _at_ 1.00

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Increased morbity from Lack of Access to Medical
assistance

• BC Cancer Agency (2003)
• Survival rates from breast / lung cancer as
• Vancouver - 90/17
• Fraser valley - 88/16
• Vancouver Isle - 88/17
• Interior - 89/17
• Northern BC - 83/11

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Major diseases causing death, ranked 1 - 10

• 2000 cause 1900 cause
• 1 heart disease 1 pneumonia
• 2 Cancer 2 Tuberculosis
• 3 Stroke 3 Diarrhia
• 4 COPD 4 Heart disease
• 5 accidents 5 stroke
• 6 diabetes 6 liver disease
• 7 Pneum/flu 7 accidents/injuries
• 8 Alzheimers 8 cancer
• 9 Kidney disease 9 senility
• 10 Septicemia 10 diphtheria

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Agents of Death in USA

1. Tobacco use 18.1
2. Inactivity 16.6
3. Alcohol consumption 3.5
4. Microbial agents 3.1
5. Toxic agents 2.8
6. Motor vehicles 1.8
7. Firearms 1.7
8. Sexual behavior 0.8
9. Illicit drug use 0.7

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Causes of Death in Canada
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• 62 of Canadians are physically inactive

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• In 2004, over 2 million Canadians have diabetes,
  90 95 are T2D.
• By 2030, estimates are 3.5 million Canadians will
  have Diabetes.
• The annual cost of Diabetes is estimated at 9
  13.2 billion dollars.

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• Physical inactivity leads to over 25 chronic
  diseases
• In 2000, 334,144 deaths due to physical
  inactivity in USA (CDC, 2003) a 30 increase
  from 1986
• In 2002, W.H.O. estimated 2 million deaths
  worldwide from physical inactivity

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Sedentary Death Syndrome (SeDS)

• Exercise is a treatment to attenuate disease
  symptoms, whereas physical inactivity is the
  actual cause of the disease Lees Booth,
  (2004) CJAP,vol 294

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Sedentary Death Syndrome (SeDS)

• Inactivity causes the
• Disease which causes
• DEATH

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Conditions resulting from Sedentary lifestyle

• Angina,heart attack,coronary artery disease
• Stroke, Peripheral vascular disease
• Breast cancer, Colon cancer, Prostate cancer
• Congestive heart failure
• Depression, Less cognitive function
• Gallstone disease Pancreatic cancer
• High blood triglyceride, High blood cholesterol
• Hypertension, Low blood HDL
• Type 2 diabetes
• Obesity (more difficult time with weight control)
  
• Osteoporosis, Stiff joints, Physical frailty
• Premature mortality
• Sleep apnea
• Chronic back pain
• Falls resulting in broken hips

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Physical Activity

• No single activity provides all the benefits
• In some cases, one type of activity can
  substitute for others
• Something is better than nothing
• But really, how much is enough??

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Current ACSM/CDC Recommendations

• Every U.S. adult should accumulate 30 minutes or
  more of moderate-intensity physical activity on
  most, preferably all, days of the week.

Surgeon Generals Report on Physical Activity and
Health http//www.cdc.gov.nccdphp/sgr/sgr.htm
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Lesion in artery wall where the thrombosis starts
Arteriosclerotic plaque - cholesterol deposit
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Atherosclerosis/Arteriosclerosis

• Atherosclerosis (hard fat) fatty deposits on the
  walls of the arteries.
• Arteriosclerosis (hard artery) Plaque and
  calcium deposits in the walls of the arteries.
• Plaque dry and hardened deposits of cholesterol
  (LDL-C) on the intima of the artery, or deposit
  build up at the sight of a lesion of the intima

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Atherosclerosis/Arteriosclerosis

• Cholesterol
• Cylclomicrons
• High Density Lipoprotein Cholesterol (HDL-c)
• Low Density Lipoprotein Cholesterol (LDL-c)
• Very Low Density lipoprotein (VLDL)
• Intermediate Density lipoprotein (IDL)
• Cyclomicrons carry dietary triglycerides to the
  liver, adipose and muscles. Remnants are taken
  up by liver and VLDL is released carrying more of
  the triglycerides to the cells.
• HDL lipoprotein lipase react with VLDL to
  release triglycerides carried from liver to
  cells. VLDL becomes IDL(mostly endogenous
  cholesterol), Which reacts with LDL-c(endogenous
  cholesterol) to produce HDL-c which acts as a
  reverse transport carrying cholesterol from
  cells back to the liver.

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• Triglycerides from muscle to
  liver

DIETARY TRIGLYC.
LDL-c IDL
HDL-c
50
LIVER
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CYCLOMYCRONS
REMNANTS
VLDL
HDL-c lipase
LIPASES
IDL
TRIGLYC.
To adipose muscle
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Cholesterol Levels

• High HDL-c levels are beneficial
• Removes LDL-c with endogenous cholesterol that
  leads to plaquing of arteries.
• Helps transport triglycerides to cells for
  aerobic metabolism and storage. Lipoprotein
  lipase (LPL) break down the triglycerides to
  FFAs protein.
• Exercise increases levels of LPL, which increases
  levels of HDL-c

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BONE DENSITY

• Osteopaenia/ Osteoporosis
• Loss of Bone mineral (predominantly Ca)
• Causes by a lack of stress on the bones.
• Three major sites wrist, femoral neck, lumbar
  spine.
• The M.E.S.

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Bone Density

• To stop, or slow loss of BMD,
• Random, high intensity movements.
• Increase Ca intake to 1 gram/day
• Increase Vit. D intake to gt800 IU / day
• Aerobic activity will not do it!
• Calcium supplementation will not do it!

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Adherence to Healthy Lifestyles

• Enabling factors
• Goal setting
• Self-assessment
• Self-monitoring
• Self-planning
• Performance skills
• Coping skills
• Consumer skills
• Time management

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Adherence to Healthy Lifestyles

• Reinforcing factors
• Success
• Family support
• Peer support
• Support of health professionals

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Adherence to Healthy Lifestyles

• Females drop out of sport at a rate of 11 / yr
  from 12 - 17 years of age.
• A ten year old female athlete has a 10 chance of
  still being involved at age 20 years.
• 95 of female smokers started before 18 years of
  age.

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Adherence to Healthy Lifestyles

• Males stay active longer than females -(why?).
• Males stay in organized sport longer than females
  - (why?)

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Adherence to Healthy Lifestyles

• Males stay physically active because
• Different endocrinology than females
• Different genome evolution the hunter -gatherer
• Other?

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Adherence to Healthy Lifestyles

• Males stay in organized sport longer because
• Their infrastructure is better
• More leagues
• More officials/coaches
• More money
• More opportunity
• Lots of role models to emulate

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Adherence to Healthy Lifestyles

• Females drop out because
• Lack of infrastructure, money
• Lack of role models in mass media
• Peer pressure
• Media generated image
• Socio-cultural indoctrination/stereotyping

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Common Injuries

• Muscle strains
• Ligament sprains
• Overuse syndromes
• Muscle spasms
• stitches

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Treatment of Injuries

• R Restricted movement
• I Ice
• C Compression
• E Elevation

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Exercising Safely in Different Environments

• Heat
• Cold
• Altitude
• Pollution

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Heat Related Illness

• Heat cramps
• Heat exhaustion
• Heat stroke

The severity of heat related illness increases
with the degree of dehydration
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Exercise in the Heat

• Avoid high heat/humidity
• Replace fluids
• Gradual exposure (acclimatization)
• Dress properly
• Rest frequently
• Watch for signs

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Exercise in the Cold

• Wind-chill factor
• Dress in layers

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Effects of Altitude

• Lower partial pressure of oxygen leads to
  shortness of breath
• Cold, dry air promotes dehydration
• Acute mountain sickness

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Pollution Indices

• Ozone
• Pollutants
• Allergies

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Readings so far

• Chapters 1, 2, 4 and 5 (Corbin text)
• Please read
• Lees and Booth, Canadian Journal of Applied
  Physiology, 2004 29 (4).