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Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
Health And Fitness Lecture 2002
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Health And Fitness Lecture 2002

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  • 1. Promoting Health and Fitness Patty Melody, M.A. Los Angeles Valley College Representing 1 of 9 colleges in the Los Angeles Community College District
  • 2. Dimensions of Wellness  Physical Health – ADL’s  Mental Health  Social Health  Emotional Health  Spiritual Health  Environmental Health
  • 3. Health Promotion/Prevention  Primary prevention  Secondary prevention  Tertiary prevention
  • 4. Incidence vs. Prevalence
  • 5. U.S. Leading Causes of Death  Cardiovascular Disease  Stroke  Cancer  Diabetes  Accidents  Flu/pneumonia
  • 6. 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)
  • 7. ACSM GUIDELINES 2000 Coronary Artery Disease Risk Factors Positive Risk Factors  Family history  Cigarette smoking  Hypertension  Hypercholesterolemia  Impaired fasting glucose  Obesity  Sedentary lifestyle Negative Risk Factor  High serum HDL cholesterol > 60mg/dL (1.6mmol/L)
  • 8. 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
  • 9. Being Physically Active vs. 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
  • 10. 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
  • 11. Five Health-Related Components of Fitness 1. Cardiorespiratory Endurance 2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5. Body Composition
  • 12. 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
  • 13. 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
  • 14. 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
  • 15. 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
  • 16. Your Target Heart Rate Zone (Karvonen Method) 1. Estimate your maximum heart rate by subtracting your age from 220 2. Subtract RHR from maximum HR 3. 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
  • 17. 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
  • 18. 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
  • 19. 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
  • 20. More Benefits of Cardiorespiratory Endurance Exercise Better control of body fat Improved immune function Improved psychological and emotional well-being
  • 21. 2. MUSCULAR STRENGTH ACSM 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!
  • 22. 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
  • 23. 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)
  • 24. 4. FLEXIBILITY  STATIC VS. BOUNCING (JERKY) STRETCHING
  • 25. 5. BODY COMPOSITION  PERCENT OF BODY FAT:  WOMEN (8% - 25% BODY FAT)  MEN (3% - 20% BODY FAT)
  • 26. Principles of Physical Training The F.I.T. Principle The Overload Principle Specificity Reversibility Individual differences
  • 27. 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
  • 28. Tips on TrainingBe 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
  • 29. 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 Or Contact: Patty Melody at LAVC You can reach me at (818) 947-2907 or by email at pattymelody@aol.com

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