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A Healthy Living Style
Mike Ramsey
Exercise Science
Health 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.
Dimensions 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
The Health Continuum
A continuum exists between
optimal
health
and
death.
Disease exists between these
opposite ends of the spectrum.
Major 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
Indications
•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
What 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
Conclusions from Surgeon General’s
Report
1. People of all ages, male and female, benefit from
physical activity.
2. People can obtain significant health benefits by including
moderate amounts of physical activity on most, if not all,
days of the week.
3. Physical activity reduces the risk of premature mortality
in general, and of coronary heart disease, hypertension,
colon cancer, and diabetes mellitus.
4. More than 60% of Americans are not physically active.
25% of all adults are not active at all.
5. Nearly half of American youths 12-21 years of age are
not vigorously active on a regular basis.
Health 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.
Historical Development
1. World War II: evaluation of draftees indicated that
schools were not providing adequate physical
fitness training
2. 1953: 57% of US schoolchildren failed basic tests of
strength of key muscle groups
3. Post World War II: heart disease reached epic
proportions
4. 1968: Kenneth Cooper, Aerobics
5. 1970’s: Running movement (Shorter, Sheehan,
Fixx)
6. 1980’s: Health clubs and corporate fitness
movement
Current Status and Trends
Important Points from Healthy
People 2010
1. Personal responsibility: individuals need to be
more health conscious
2. Benefits for all people: health promotion
(education regarding benefits of physical
activity) extended to all (age, education,
socioeconomic status)
3. Emphasis on health promotion and disease
prevention: shift from treatment to preventive
techniques (regular physical activity)
Healthy People 2000 Objectives
1. Reduce the proportion of adults to 20% that engage
in no leisure-time physical activity.
2. Increase to at least 30% the proportion of adults who
engage regularly in moderate physical activity for 30
min/day.
3. 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.
4. Increase to 30% the proportion of adults who
perform activities that enhance and maintain
muscular strength and endurance.
5. Increase to 43% the proportion of adults who
perform activities that enhance and maintain
flexibility.
Strategies for Healthy Living
1. Time Management
2. Physical Activity
3. Nutrition
4. Stress Reduction
Time Management
• Schedule it and stick to it
– Study time, work time, exercise, eat, sleep, tv/computer,
fun
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Develop and defeat deadlines
Handle tough tasks at your personal prime time
Learn to say NO!!
Work during work hours
Be decisive
Schedule rewards
The Health Benefits of Exercise
• 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
• 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
The 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.
Muscular 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
Components 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 >, endurance <)
• 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 @ 80 – 100% of 1RM; 3-5 sets
– Balance: 8-12 reps @ 70-90% of 1Rm; 3 sets
– Endurance: 10-20 reps @ 60-80% of 1RM; 3 sets
Flexibility
• 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
Cardiovascular 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
Cardiovascular 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
Components of Aerobic Exercise
Prescription
• Mode – type of exercise being performed
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Aerobic vs. Anaerobic
Enjoyable
Convenience
Risk of injury
Examples…
• Frequency – how often you exercise (3-5
days per week)
• 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.
ACSM 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
Designing 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.
Sticking to a Program
• Choose the right activity for you (mode)
– Become more active with everyday activities
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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)
Nutrition
Brief 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
Brief Review of Nutrients
• Macronutrients
– Carbohydrates (60% of you caloric intake)
• Simple:Empty 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)
Brief Review of Nutrients
• Micronutrients
– Vitamins and minerals
• Used for
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Bone growth: Ca, Vit. D
Muscle contraction: Ca
Cell membrane potential: Na, K
Water balance: Na
Metabolism: B complex
Antioxidents: Selenium, Vit. C
Energy
• 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????
Caloric 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:
>140 (lbs.) x 10 = 1400
1400 x .4 (40% for moderately active) = 560
1400 + 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
Other 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”
Healthy 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
Eating 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
Stress
Four 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
Positive 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.
The 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 selfesteem
• 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
Stressors of Everyday Living
• Life changes
– Going to college
– Leaving home
• Career changes
• Family changes
• Cultural differences
Adapting 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
Adapting 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
• Relaxation Techniques
– Progressive relaxation: tense muscles then
relax, deep breaths
– Deep breathing relaxation
– Imagery relaxation: find your “happy place”
Thank You
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Mike Ramsey
Assistant Professor, Exercise Science
Office: 116E “Mini Dome”
439-4375
[email protected]
• http://faculty.etsu.edu/ramseym/default.htm