Life expectancy

Life expectancy and wellness Men 77.4 years Women 82.2 years Will decrease during the next decade due to burden caused by several major diseases CVD number 1 cause of death 4 major factors influence health and longevity Lifestyle 53% Environment 21% Genetics 16% Quality of health care 10% We can control as much as 84% of our vulnerability to disease Wellness- a state of optimal health that encompasses all the dimensions of well-being Physical wellness-all the behaviors that keep your body healthy Two key aspects maintaining a healthy body weight and achieving physical fitness Emotional wellness includes social skills and interpersonal relationship Intellectual wellness keeps your mind active through lifelong learning Spiritual wellness having a sense of meaning and purpose Social wellness development and maintenance of meaning interpersonal relationship Environmental-influences of the environment on your health as well as your behaviors that affect the environment Occupational wellness-is achieved by a high level of satisfaction in your job Financial wellness-refers to the ability to live comfortable on your income and have the means to save for financial emergencies and goals such and education and retirement Interaction of wellness components and the wellness continuum None of the components of wellness works in isolation all 8 work closely together Healthy People 2020 Reduce proportions of adults who engage in no leisure time activity Reduce death rates due to breast cancer, prostate cancer and melanoma Increasing proportion of physician office visits that include counseling or education related to nutrition or weight Increase the number of states with nutrition standards for food and beverages provided to preschool age children in child care Increase proportion of adolescents who are connected to a parent or other positive adult caregiver Reduce proportion of adolescents who engage in disordered eating behavior in an attempt to control their weight Reduce the proportion of persons engaging in binge drinking of alcoholic beverages Increase the proportion of older adults who are up to date on a core set of clinical preventive services increase the proportion of adults who get sufficient sleep Benefits of regular exercise Reduce risk of CVD, diabetes and Cancer Increased bone mass Delayed aging Dramatic change around 60 Increased longevity High risk of earlier death in sedentary individuals Improved psychological well-being Regular exercise improves psychological well-being in people of all ages 5 major components of health-related physical fitness Cardiorespiratory endurance Measure of the heart ability to pump oxygen-rich blood to the working muscles diruing exercise and the muscles ability to perform exercises such as distance running cycling Muscular strength Maximal ability of a muscle to generate force or muscle group during a single maximal contraction-important in most sports Muscular Endurance Ability of a muscle group to generate a submaximal force over and over again. As one develop muscular strength does not generally improve with endurance exercise training Flexibility Ability to move joints freely through their full range of motion(ROM) need to stretch some athletics Body Composition The relative amounts of fat and fat free tissues(muscle organs, bone) found in the body Life style management is the key to wellness These behaviors will greatly increase your chances of achieving total wellness Be physically active and exercise on a regular active and exercise on a regular basis Avoid prolonged period of sitting Maintain consume a healthy diet Manage stress Avoid drug tobacco and limit alcohol Reduce risk of injury Get regular medical exams and avoid exposure to infectious dieseas Maintain healthy relationship with family and friends Practice spiritual wellness by finding purpose in your life and focusing on the positive aspects of life Engage in an occupation that provides satisfaction and fulfillment Live within your financial means and manage your money responsibily Precontemplation Contemplation Preparation Action Maintenance Termination Short term benefits Long term benefits Increasing self efficacy -a persons belief in his or her ability to accomplish a specific goal Internal locus of control-perception that one has control of most of the events of ones life External locus of control-perception that the events of ones life are outside of his her control Visualization and self talk Role Models Social support Lack of knowledge Lack of motivation Denial Perceived invulnerability-people who do not believe that Low self-efficacy Lack of social support 1.Goal Setting (SMART goals) Specific Measurable Attainable Realistic Time 2. Behavior change contract Records your goal and identifies barriers success and strategies to overcome these barriers 3. Plan of action 4. Monitor your progress 5. Dealing with challenges and relapses What is physical fitness? The ability to perform moderate to vigorous levels of activity without undue fatigue Measured in MET(metabolic equivalent) 1MET=3.5 ml O2 kg-1 min-1 Grouped into 3 activity categories -Lifestyle/light (<3 METS) -Moderate(3 to 6 METS) -Vigorous(6+ METS) 3 primary levels of Physical activity Physical itness Physical activity: any bodily movement produced by skeletal muscles resulting in an expenditure of energy Exercise- planned or structured physical activity done to achieve and maintain fitness Cardiorespiratory endurance Muscular strength Muscular endurance flexibility body composition Principles of exercise training Overload principle Principle of progression-10% rule Specificity of exercise Principle recuperation-resting time Reversibility of training effects Exercise Prescription-for each person the correct “does” of exercise tailored to meet their individual needs Based on general health age current fitness level musculoskeletal condition and body composition Exercise prescriptions Setting fitness goals(short and long term Mode of exercise Warm up Primary conditioning period(the workout)-FIT principle Frequency Intensity Time/Duration Cool down Threshold for health benefits-minimum level of exercise required to achieve significant health benefits -most fitness experts agree on this formula to exceed the threshold for halth benefits and reduce all causes of death-30-60 min of moderate to high intensity exercise performed 3-5 days a week Removing barriers to physical activity -lack of time -social and environment influences -inadequate resources -lack of motivation/commitment(most important barrier to establishing regular exercise program) Ch 3. -cardiorespiratory endurance -ability to perform aerobic exercise for a prolonged period of time -promotes weight loss Reduces rick of cardiovascular disease Widely considered to be the most important component of health related physical fitness 2 systems CV/circulatory Respiratory Together deliver oxygen and nutrients and remove waste products throughout the body Exercise challenges it by increasing the demand for oxygen and nutrients in working muscle Role of VO2 max-most valid measure of cardiorespiratory fitness =maximal aerobic capacity-maximum amount of oxygen and the body can take in and use during exercise -measure the endurance of CR system and skeletal; muscle during exercise Cardiovascular system Respiratory-controls breathing the lungs and related muscles Circulation Energy -the fuel needed for muscle motion Derived from the breakdown of food -energy released from the breakdown of food creates a compound called ATP ATP is stored in muscle and cells in small amounts Breakdown of AtP creates energy in a form the muscles can use for movement ATP must be available for muscle in order for them to function Anaerobic(w/o oxygen)-energy for exercise that is short duration and intense at beginning of activity Aerobic(with oxygen)-primary system for cardiorespiratory endurance-relies on oxygen -supports prolonged exercise with a shift from carbohydrate to fats as primary energy source Anaerobid Most Atp production in muscles occurs during a process called glycolysis(breakdown carbohydrates in cells) Glycolysis-results in lactic acid formation System uses only carbs as an energy source Carbohydrates are supplied to muscles from blood sugar(glucose) and from muscle stores of glucose called glycogen Aerobis-exercise lasting longer than a min-requires oxygen for the chemical reasction Changes in cardiorespiratory system from exercise and training Responses to exercise -short term changes that occur during and immediately after exercise Adaptations to exercise -changes over time that accrue with regular exercise Acute response to exercise Heart rate increases Stroke volume increases Arteries dilate/expand Breathing rate increases Adaptations to exercise Resting heart rate decreases Maximum stroke volume increases VO2 max increases Respiratory muscle endurance improves Muscle capacity to produce aerobic energy increases Adaptations are lost/reversed if exercise is stopped for an extended period Health benefits of cardiorespiratory endurance Lower risk of heart disease Reduce risk of type 2 diabetes Lower blood pressure Increase bone density Increased energy Improved well being and self esteem Easier weight control Better sleep Designing your aerobic exercise program Set goal (short and long) Warmup Workout (FIIT principle) Frequency Intensity Target heart rate Heart rate reserve Borg rating of perceives exertion Time Type Cool down Mainstages of exercise program: initial conditioning progression and maintenance Intensity Training threshold cardiorespiratory fitness improves when training intensity is at least 50% of VO2 max To avoid injury recommended exercise intensity range is between 50-80% of VO2 max Can use HR to monitor exercise intensity VO2 max and HR both increases linearly as exercise intensity increases We can calculate a target heart rate (THR) to monitor intensity Max HR decreases with age Developing and individualized exercise prescription Initial conditioning phase Last roughly 2-4 weeks Start at a comfortable intensity level Increase duration or intensity gradually(separate not both at once) Be aware of body pains and rest as needed Improvement phase Maintenance phase Training techniques- endurance training techniques=continuous activity at a constant intensity level Interval training Staying motivated Ch4. Strength training in daily life -reduces joint and/or muscle injuries from exercise Reduces low back pain Delays and reduces sarcopenia-age related decrease in strength Helps prevents osteoporosis Increases resting energy expenditure-resting metabolic rate Muscle structure and function -600 skeletal muscles in body Primary function-provide force for movement and maintain posture and regulate temperature Muscles shorten or lengthen causing bones to move Muscles structure fibers fascia tendons Muscle function: motor nerves and muscle fibers are a motor unit 3 skeletal muscls exersice isotonic(dynamic) movement of a body part at a joint most exercise and sports are isotonic Isometric(static) Uses muscle tension but no movement Good way to increase strength after injury Isokinetic Performed at a constant velocity Uses machines that provide resistance throughout full range of motion Muscle action class Isometric action-isometric exercise Concentric action(positive work)-shortens Eccentric action(negative work)-lengthens Skeletal muscle fiber type Slow-twitch fibers Contracts slowly Force generation -Low Highly resistant to fatigue Fast twitch Contract quickly Force generation: high Fatigue quickly Intermediate fibers-combination of the other 2 types Fiber type heavily influenced by genetics Fiber composition-strongly influenced by genetics There is a possible genetic link between a predominance of fast twitch fibers and certain diseases Research indicates fibers might be able to convert from one type to another through training Effects of aging on the skeletal muscle-by 8o 50% of muscle mass is gone -due to loss in muscle fibers Fast twitch muscle fibers decrease in number more rapidly than slow-twitch fibers Can be dramatically slowed if people remain physically active Muscular strength -amount of force muscle can generate based on, Size of the muscle(primary factor) Number of muscle fibers recruited during a movement