This document provides an overview of fitness, nutrition, and weight management topics. It discusses the dimensions of wellness, cardiovascular disease risk factors, components of fitness like cardiorespiratory endurance and muscular strength, flexibility, body composition, and recommendations for aerobic activity and exercise programs. Nutrition topics covered include essential nutrients, weight management strategies, and eating disorders. Injuries from overuse and the effects of heat and cold on exercise are also summarized.

1. FITNESS, NUTRITION AND WEIGHT MANAGEMENT: THE POWER OF LIFESTYLE AND BEHAVIOR MANAGEMENT Los Angeles Valley College PE 722 Group Fitness Instructor Fall 2007

3. RESOURCES IDEA Fitness Journal ACSM Health & Fitness Journal Medicine & Science in Sports & Exercise Sports Medicine Bulletin NSCA Strength & Conditioning Journal

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

5. Health Promotion/Prevention Primary prevention Secondary prevention Tertiary prevention

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

7. Cardiovascular Disease (part 1 of 2) 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)

8. Cardiovascular Disease (part 2 of 2) Coronary heart disease (CHD) accounts for more deaths than any other disease annually (489,000+ deaths) CHD deaths greater among Blacks than Whites (Hispanics have a lower prevalence than Whites) (Public Health Service 1988) CHD is caused by lack of blood supply to the heart muscle (myocardium) resulting in myocardial ischimia CHD begins with a degenerative, progressive plaque build-up within the lining of the arteries known as atherosclerosis (Endothelial Damage Theory)

9. 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)

10. 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

11. Being Physically Active vs. Adaptations thru 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

12. 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

13. Five Health-Related Components of Fitness Cardiorespiratory Endurance The ability to perform prolonged, large muscle, dynamic exercise at moderate to high intensity levels. Muscular Strength The amount of force a muscle can produce with a single maximum effort. Muscular Endurance The ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time. Flexibility The range of motion in a joint or group of joints; flexibility is related to muscle length. Body Composition The relative proportion of fat-free mass (muscle, bone, and water) and fat in the body

14. Table 11.1

15. 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

16. 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

17. 1. CARDIOVASCULAR ENDURANCE RUNNING, SPEED WALKING, HIKING BIKING, DANCING, SKATING SWIMMING, CROSS-COUNTRY SKIING STAIR CLIMBING, TREADMILL ARM AND LEG ERGOMETRY ROPE SKIPPING, OR ENDURANCE GAME ACTIVITIES

18. Your Target Heart Rate Zone 1. Estimate maximum heart rate (MHR) by subtracting age from 220 2. Multiply MHR by 60% and 90% to find target heart rate zone 3. Start at 60% or below if you have been sedentary

19. 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

20. 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

21. 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

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

23. 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!

24. Muscles, Bones, and Tendons Figure 11.2

25. The Overload Principle Figure 11.4 The Overload Principle

26. 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

27. Types of Muscle Contractions Isometric contraction Isotonic contraction Isokinetic contraction

28. 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)

29. Table 11.2

30. 4. FLEXIBILITY STATIC VS. BOUNCING (JERKY) STRETCHING

31. Stretching Exercises to Improve Flexibility Figure 11.3

32. 5. BODY COMPOSITION PERCENT OF BODY FAT: WOMEN (20-25% BODY FAT) MEN (15-20% BODY FAT)

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

34. 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

35. ACSM Guidelines for Aerobic Activity Figure 11.1

36. TRAINING “systematic and regular participation in exercise for the purpose of enhancing sports performance.”

37. Tips on Training Listen to your body Train with a partner Train your mind Keep your exercise program in perspective Train the way you want your body to change Train regularly Get in shape gradually Warm up and cool down

38. ACUTE PHYSIOLOGIC RESPONSES 1) Marked reduction in muscle glycogen 2) Elevated body temperature 3) Decreased body weight - water loss 4) Muscle and joint fatigue 5) Lactate increase in blood 6) Respiratory distress

39. TRAINING ADAPTATION 1) Decrease resting HR 2) Increase stroke volume & cardiac output 3) Increase VO2 max 4) Increase lactate threshold 5) Decrease body fat

40. Fitness Injuries Causes Overuse injuries Traumatic injuries Preventing Fitness-Related Injuries Appropriate footwear Appropriate equipment

41. Fitness Injuries Common Overuse Injuries Plantar fasciitis Shin splints Runner’s knee Treating Fitness-Related Injuries RICE: rest, ice, compression, and elevation What kinds of sports injuries have you incurred?

42. Fitness Injuries Exercising in the Heat Acclimatization Avoid dehydration Three heat stress illnesses: Heat cramps Heat exhaustion Heat stroke Can anyone describe the differences between these three illnesses?

43. Fitness Injuries Exercising in the Cold Hypothermia concerns Prevention: Consider the weather Wear layers Hydrate Did you know that drinking alcohol can cause hypothermia to occur more quickly?

44. HANDOUTS PAR-Q/INFORMED CONSENT HEART RATE CARD FITNESS ASSESSMENT CARD STRENGTH TRAINING CARD EXERCISE PRESCRIPTION CARDS FITNESS/NUTRITION LOGS EXERCISE DEMO HANDOUTS

45. Nutrition Hunger, Appetite, Satiety Define Nutrition – Science of food and repair of the body Six essential nutrients – carbohydrates, proteins, fats, vitamins, minerals, water Complex CHO vs. Simple sugars, Complete vs. incomplete proteins Food Guide Pyramid, Portion Sizes, Reading Food Labels, Conversion of calories and grams Carbohydrates (55%), Proteins (15%), Fats (less than 30%)

46. Weight Management Caloric balance, 1600, 2200, 2800 calorie diet based on the Food Guide Pyramid Body Fat, BMI, Ht./Wt.table, Adaptive Thermogenesis BMR (basal metabolic rate) 50-60%, RMR (resting metabolic rate) = BMR + daily act. 90%, EMR (exercise metabolic rate) = RMR + exercise) 100-110% Caloric restriction, substitution, choose nutrient dense foods, 1 lb. = 3500 calories Successful weight loss programs are based on sound, scientific, long-term approaches, individualized to fit YOUR tastes. You should not lose more than 1-2 lbs./week. Anorexia (less than 800 calories/day). Body Image Distortions (Anorexia, Bulimia, Binge eating)