Download HS 200 Continue with electronic journal entries

HS 200 Continue with electronic journal entries
1 min Intro today : Amanda Tues, 2-28: Valencia
•Goal should be posted as a separate entry
•Weekly reflection must be posted by Sunday (AFTER the 4 postings) See guidelines for
more specifics
•Tues, Feb. 28- Wellness Worksheet #S7
Run a copy of the actual worksheet and complete
•
12 –Step Review Due by Thurs, March 9 –
Guidelines and meeting schedule posted on course website. (may elect to do
community meeting/event instead)
Folic Acid and the Prevention of Neural Tube Defects
•Each year in the U.S. approximately 4,0000 pregnancies in the U.S. are affected by
Neural Tube Defects:
–Spina Bifida (defects of spine)
–Anencephaly (defects of brain)
–Up to 70% of Neural tube Defects (NFD’s) could be prevented -400 micrograms of
folic acid BEFORE and during pregnancy.
Glycemic Index
•Distinguishing between good and bad starches.
The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100
according to the extent to which they raise blood sugar levels after eating
Low GI Foods- Slow absorption – gradual rise in blood sugar and insulin levels
High GI Foods-Rapid absorption- marked fluctuations in blood sugar levels
•Access list at:
www.glycemicindex.com
Glycemic Index Range
► Low GI = 55 or less
► Medium GI = 56 - 69
► High GI = 70 or more
Glycemic Load Range
► Low GL = 10 or less
► Medium GL = 11- 19
► High GL = 20 or more
Glycemic Load Per Day
► Low GL < 80
► High GL > 120
•What is Physical Fitness?
What is Physical Fitness?
•The Ability of the body to adapt to the demands of physical effort in relation to
both general health and specific activities.
•Five components of fitness:
–Cardiorespiratory endurance:
–Muscular Strength
–Muscular endurance
–Flexibility
–Body composition ($5.00 at NAU Rec. Ctr)
Components of Health-Related Fitness
Not just for athletes!
Engaging in Physical Activity vs. Organized Sports
Benefits of Exercise
•Increases energy levels
•Boosts the immune system and helps to prevent many diseases.
•Improves Cardiorespiratory function and reduces chances of CV diseases.
•More Efficient Metabolism.
•Improved Body Composition.
Benefits of Exercise
•Reduction of Hypokinetic diseases
Hypo (lack of) Kinetic (movement) Diseases related to a sedentary lifestyle
•Improves blood fat levels - improves HDL’s
•Improves blood pressure
•Cardiorespiratory endurance
•Reduction of certain cancers
•Osteoporosis
•Diabetes (Type II)
•Improved psychological and Emotional Wellness
SAD, Depression
Target Heart Rate: Text p. 242
The heart rate at which exercise yields C-V Benefits
Choose a level of intensity that suits your fitness level
__________________________________________________________
•80-90% MHR- to improve athletic performance. No medical problems
•70-80% MHR exercise regularly. No medical problems “Conversational Level of
exercise” = 70% MHR
•60-70% MHR beginning an exercise program. No medical problems
•<60% previously sedentary, unfit, rehabilitating after injury,or medical problem
READY?!
Designing Your Fitness Program
•Medical Clearance
•Pick something you enjoy doing!!!
•Basic Principles of physical training
overload principle
–frequency
–Intensity
–duration
Physical Activity Pyramid p. 239 Text
Complete Fitness Program
•Cardiorespiratory Endurance
•Muscular Strength and Endurance
•Flexibility
•Skill Training - incorporating exercise into an physical activity or sport which is
enjoyed
U.S. Dept. of Health and Human Services
REPORT ON AMERICANS' OVERALL PHYSICAL ACTIVITY LEVELS (May,
2003)
•32,000 interviews with adults ages 18 and over
•National Health Interview Survey
•Conducted by CDC's National Center for Health Statistics (NCHS).
•7 in 10 Americans were not regularly active during their leisure time
•19 percent of adults engage in a high level of physical activity and engaged in
regular leisure time physical activity
•1 in 4 adults either engage in a low level of activity or are never active at all.
Other Factors Associated with Physical Activity
Education.
•About 1 in 4 adults with an advanced degree engage in a high level of overall physical
activity
•1 in 7 of those with less than a high school diploma engage in a high level of physical
activity.
Income.
•Adults with incomes below the poverty level are three
times as likely to be physically inactive as adults in the highest income group.
Marital Status.
•Married women are more likely than never –married women to engage in a high level of
overall physical activity.
Geography.
•Adults in the South are more likely to be physically inactive than adults in any other
region.
"It is important for adults to get a minimum of 30 minutes of moderate physical activity
most days of the week to help prevent chronic diseases and promote health."
Centers for Disease Control and Prevention Services (CDC) Director Dr. Julie
Gerberding