Promoting Health and Fitness Patty Melody, M.A. Los Angeles Valley College Representing 1 of 9 colleges in the Los Angeles Community College District

Dimensions of Wellness Physical Health – ADL’s Mental Health Social Health Emotional Health Spiritual Health Environmental Health

Physical Health – ADL’s

Mental Health

Social Health

Emotional Health

Spiritual Health

Environmental Health

Health Promotion/Prevention Primary prevention Secondary prevention Tertiary prevention

Primary prevention

Secondary prevention

Tertiary prevention

Incidence vs. Prevalence

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

Cardiovascular Disease

Stroke

Cancer

Diabetes

Accidents

Flu/pneumonia

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)

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)

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)

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)

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

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 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

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

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 1. Cardiorespiratory Endurance 2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5. Body Composition

1. Cardiorespiratory Endurance

2. Muscular Strength

3. Muscular Endurance

4. Flexibility

5. Body Composition

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

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

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

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

RUNNING, SPEED WALKING, HIKING

BIKING, DANCING, SKATING

SWIMMING, CROSS-COUNTRY SKIING

STAIR CLIMBING, TREADMILL

ARM AND LEG ERGOMETRY

ROPE SKIPPING, OR ENDURANCE GAME ACTIVITIES

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 Why is this important?

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

Your Target Heart Rate Zone (Karvonen Method) Estimate your maximum heart rate by subtracting your age from 220 Subtract RHR from maximum HR This is your HRR (heart rate reserve) Multiply HHR by 55-70%, then add RHR back to this formula. Start at 55% or below if you have been sedentary

Estimate your maximum heart rate by subtracting your age from 220

Subtract RHR from maximum HR

This is your HRR (heart rate reserve)

Multiply HHR by 55-70%, then add RHR back to this formula.

Start at 55% 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

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

Improved cellular metabolism:

increases capillaries in the muscles

trains muscles to work more efficiently may prevent damage to cells

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

Reduced risk of chronic disease:

cardiovascular disease

cancer

diabetes

osteoporosis

More Benefits of Cardiorespiratory Endurance Exercise Better control of body fat Improved immune function Improved psychological and emotional well-being

Better control of body fat

Improved immune function

Improved psychological and emotional well-being

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!

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!

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

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

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)

Biking (lower body)

Running, Hiking, Walking (lower body)

Swimming, Arm Ergometer (upper body)

Cross-Country Skiing (upper & lower body)

Stair Climbing (lower body)

4. FLEXIBILITY STATIC VS. BOUNCING (JERKY) STRETCHING

STATIC VS. BOUNCING (JERKY) STRETCHING

5. BODY COMPOSITION PERCENT OF BODY FAT: WOMEN (8% - 25% BODY FAT) MEN (3% - 20% BODY FAT)

PERCENT OF BODY FAT:

WOMEN (8% - 25% BODY FAT)

MEN (3% - 20% BODY FAT)

Principles of Physical Training The F.I.T. Principle The Overload Principle Specificity Reversibility Individual differences

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

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

Tips on Training Be 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

Be 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

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