Download File - Healthy Living 1200

UNIT 1 Notes:
Active Living
C-1 How would you define health?
Is it important to be healthy?
–99% Americans felt that good health was important
 Health varies greatly with income, gender, age, & family
origin
 Health = freedom from illness or disease.
 Wellness = relates to a person’s overall wellbeing
Dimensions of Wellness
–Emotional/mental
–Intellectual
–Physical
–Social
–Spiritual
–Vocational
–Environmental
Health & Wellness
Health and Wellness are individual in nature
–Everybody is different
Chronic conditions & Disease –
–It is possible to possess wellness while being ill or possessing a
debilitating condition
Wellness may be used by “quacks”
Holistic health-term is abused
Physical Fitness
Physical Fitness is a multidimensional state
–body’s ability to function efficiently & effectively in order to
perform daily tasks.
Two Sides of Fitness:
1)Skill-related fitness components
–Power
–Agility
–Balance
–Coordination
–Reaction Time
–Speed
More associated with sports & performance
2)Health-related fitness components of physical Fitness
Improves quality of life
•Cardiovascular endurance
•Strength
•Muscular Endurance
•Flexibility
•Body Fat Ratio
–Resist hypokinetic diseases
–Not possible without regular physical activity
Directly related to GOOD HEALTH
Cardiovascular Fitness
The cardiovascular system works to produce body energy
The condition of the heart, circulatory system and the respiratory
system are all related to cardiovascular fitness
Cardiovascular fitness = the ability of the heart, lungs and blood
vessels to efficiently circulate blood which transports oxygen and
nutrients and carries back wastes.
Cardiovascular Fitness Continued
The CV systems ability to work reflects the health of the heart and
circulatory system.
The heart is a muscle which acts as a pump for this system.
Exercise will improve CV fitness if you do moderate to vigorous
activity for 20-30 minutes, 3 times a week.
This form of fitness is the most important when developing a
personal plan.
LIFESTYLES
Physical inactivity,tobacco, alcohol, saturated fat are risk factors for
Heart Disease
Healthy lifestyles are critical to wellness
Regular physical activity, sound nutrition, and stress management
Sedentary Lifestyle : a way of life with very little physical activity.
This can lead to Hypokinetic Conditions: health problems caused
partly by physical inactivity.
Why is Cardiovascular fitness important?
1. It prevents disease.
2. It prevents obesity.
3. It also develops other components of fitness as well. If you
develop another component (i.e. strength or endurance) first without
the aerobic fitness the other components do not develop as much.
4. Cardiovascular fitness contributes to every day life functions.
(Quality of life.)
Health Benefits of Physical Activity
PHYSICAL INACTIVITY is a primary risk factor for
Coronary Heart Disease
CHD is a Leading killer in automated societies
Physical inactivity = smoking, high BP, high cholesterol, obesity,
diabetes
Cardiovascular diseases
Hypokinetic Conditions
Coronary Heart Disease
–Heart Attack (myocardial infarction- MI)
–Arteriosclerosis - hardening of the arteries, thick, hard, inelastic
–Atherosclerosis -plaque (cholesterol) build-up in heart arterial walls
–Angina pectoris - chest pain
–Hypertension -high blood pressure
–Stroke - blood clot (Thrombus) in brain
–Peripheral vascular disease-legs
–Congestive heart failure
Heart Attack
most prevalent & serious form of Cardiovascular disease
Regular physical activity reduces risk of heart attack.
Physical activity builds extra blood vessels around heart = an
efficient heart
An Inefficient heart - beats rapidly, high blood pressure, stress
on the circulatory system.
–As a result the heart uses more oxygen than normal = inefficient
Development of Atherosclerosis
Atherosclerosis contributes to heart attack, stroke, angina,
–damage occurs to artery wall - “injury”
–cholesterol goes to damaged area
–fats are deposited forming protrusions “plaques”
–Narrows artery
–Blood clot will get stuck in there = heart attack
Diagram of a clogged artery. (Class presentation)
High Cholesterol
Contributes to heart cardiovascular disease
Fats are know as lipids
Cholesterol in blood – lipoprotein
High Density Lipoprotein (HDL)
–Protective protein
–Carrier – picks up bad (LDL) cholesterol
Low Density Lipoprotein (LDL) = bad cholesterol comes from
mainly animal fats and some plants.
Blood Cholesterol
1. Low density lipoprotein - LDL
–LDL’s like to stick to artery walls
–Cause plaque buildup
2. HDL - high density lipoprotein
•HDL’s - pick up cholesterol and take to liver to be processed out of
the blood
–HDL’s “PAC MAN” -eat up the LDL’s
–Physical Activity will Increase HDL’s
3. Triglycerides
–Physical Activity Decreases triglycerides
Primary Risk factors for Cardio Vascular Disease
All Factors that you CAN control
–Physical activity
–Tobacco use
–Obesity
–High blood pressure
–High cholesterol
Secondary Risk factors for CVD
1. Stress
Factors you Cannot control
2. Age
3. Heredity
4. Gender
Benefits of Physical Activity (PA)
Moderate walking:
Increases HDL
Increases Bone mineral Density
Decreases risk for high blood pressure
–Decreases high blood pressure if you have it
Decreases risk for obesity
Decreases risk for diabetes
PA decreases risk for stroke
PA decreases risk for peripheral vascular disease
PREVENTS AGING

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Other hypokinetic conditions and Physical Activity
Type II diabetes
–important role in management
–6th leading cause of death
–Physical Activity decreases body fat
–PA Improves insulin sensitivity
PA helps maintains bone density
PA reduces risk low back pain
PA reduces risk of depression
–anxiety
–better sleep
Other hypokinetic conditions (continued)
PA reduces risk of some forms of cancer
–colon cancer
–rectal cancer
–reproductive system
–breast cancer
•1/3 Decreased risk for those who do 4 hours a week
•30 mins, 6 days/wk + 1 hour once a week
non-hypokinetic conditions
Physical Activity can help these conditions
–arthritis
–asthma
–chronic pain
–PMS - 1200 mg calcium/day women
Other information about the benefits of Physical Activity
1. PA and fitness can be a significant contributor to disease/illness
prevention
–Reduces risk for all different disease & conditions
2. Improves Quality of Life
– Inactive people have 20% to 66% increased risk of early death
(twins)
–Physical inactivity + poor eating habits + Tobacco use
•These are among leading preventable contributors to early death
–Regular PA over a lifetime may overcome the effects of inherited
risk
Factors that affect participation in Physical Activity
1) Health benefits
2) Enjoyment or Pleasure
3) Body and self-image
4) Intentions
5) Reinforcement
6) Personal Beliefs
7) Achievement of success
8) Social Involvement
9) Attitudes
PA & aging
improve fitness and functioning in older adults
30% of adults 70 or over have difficulty with activities of daily
living (bathing, showering, dressing, cooking, .. .
Lose muscle strength
–IN risk of falling
–Decreased balance
–Less INDEPENDENCE
PA can help us stay healthy longer
How much Physical Activity is Enough
•Currently, the Public Health Agency of Canada recommends a
minimum of 30 to 60 minutes a day, along with resistance training and
flexibility. http://www.cbc.ca/health/story/2010/01/27/exerciseguidelines.html
•Physical Activity should be at a moderate intensity this includes:
–walking, jogging, swimming, rowing, cycling
–mowing the lawn, gardening, painting, washing
–moderate levels of housework
•accumulate- 30 continuous min. or complete in intervals
–3 - 10 minute intervals
–6 - 5 minute intervals
Principles of Physical Activity & Exercise
1.Overload - doing more than normal
–overload the system
2.Progression - overload should be increased
–not too rapidly or too slowly
–10% per week
–regular 30 minutes, IN to 33 minutes
3.Specificity- overload specific areas to improve
–strength-building IN strength
–cardiovascular - Improves cardio
–
Principles of PA & exercise (cont’d)
Reversibility - if you don’t use it, you will lose it
–any benefits will be lost if not maintained
–strength may be maintained - 2 days per week
–cardio may be maintained - 2 days at same level of intensity
–This does not include PA or exercise for performance
3 times a week will increase performance
F.I.T.T. formula
F = Frequency
–3 times per week, (5 for PA)
I = Intensity
–Intensity of training will determine performance
–strength - 80% of maximum
–endurance - 50-60% of maximum
T = Time
–Cardiovascular endurance- at least 20 minutes
–30-60 minutes for jogging, swimming, etc.
T = Type
–type of exercise or mode
–swimming improves swimming, not running performance
Lifestyle Physical Activity C-7
Physical Activity Pyramid (p. 72)
Level 1 - lifetime physical activity
–Moderate activity - brisk walk - level 1
Level 2 - aerobic activity & active sports & recreation
–Vigorous activity - Increases heart rate - level 2
Level 3 - flexibility & strength training
Level 4 - rest or inactivity