Healthy Living HOSA 1

Healthy Life Expectancy

The number of years a person is expected to live in good health

top 3 leading causes of death in us

1. Heart Disease

2. Cancer

3. Stroke

leading cause of death in us 15-24

1. Accidents

2. Assault

3.Suicide

Average healthy life expectancy in US

69.3 years

lifestyle behavior

Largest contributing factor affecting longetivity

Top 3 lifestyle contributors to premature death

1. Tobacco Use

2. Poor Diet

3. Lack of exercise

Minutes of moderate-intensity activity adults need per week

150

4 goals of healthy people 2020

1. Attain high quality, longer lives

2. Achieve health equity and improve health of all groups

3. Create physical and social environments that promote good health for all

4. Promote quality of life and health behaviors

Health

A state of complete physical, mental, and social wellbeing and not merely the absence of disease or infirmity

Wellness

an integrated and dynamic level of functioning oriented toward maximizing potential, dependent on self-responsibility

Health Promotion

helping people change their lifestyle, environment, and social norms to move toward a state of optimal health

7 dimensions of wellness

Physical, Intellectual, Emotional, Social, Spiritual, Occupational, Environmental

5 health related components of fitness

cardiorespiratory endurance, muscular strength, flexibility, muscular endurance, body composition

6 factors that influence growth in wellness

awareness, assessment, knowledge, self-management skills, motivation, support/opportunity, self responsibility

Self-efficacy

The amount of confidence an individual has in his or her own ability to progress even amid tempting situations

5 stages of change

1. Precontemplation

2. Contemplation

3. Preparation

4. Action

5. Maintenance

Precontemplation

stage of change where you are not even considering to change and may be in denial. Barriers are greater than the benefits

Contemplation

stage of change when you are aware of the problem, but are ambivalent about changing. You are intending to or seriously thinking about changing behaviors, but have not made a commitment

Preparation

when you are on the verge of making a specific change and may be experimenting with small changes

Action

Actually taking action on behavior change and using strategies to resist temptations, cope with everyday challenges, and prevent relapse

Maintenance

To sustain your newly changed behavior. Must attain the new behavior from anywhere from 6 months to 5 years

How many days make a habit?

21 days

SMART Goal stands for?

specific, measurable, attainable, reward, time-defined

Physical Activity

Any movement, produced by skeletal muscle, that results in energy expenditure

Exercise

Planned, structured, and repeptitive bodily movement with the purpose of improving or maintaining one or more components of physical fitness or health

Physical Fitness

The ability of the body to function at optimal efficiency

skill related components of physical fitness

Speed, power, agility, balance

Cardiorespiratory endurance

Ability of the heart, blood vessels, and lungs to delvier oxygen to working muscles and essential nutrients during vigorous physical activity

Muscular Strength

Ability of the muscle to exert a maximum force against resistance

Muscular Endurance

Ability of the muscle to exert repeated force against resistance or to sustain muscular contraction

Flexibility

Movement of a joint through full ROM

Body Composition

The amount of body fat in proportion to fat free weight

5 Principles of Fitness Development

Progressive Overload, Specificity, Reversibility, Individual Differences, Cross Training

Progressive Overload

A gradual increase in physical activity, working a muscle group or body system beyond accustomed levels

Specificity

Only the muslces or body systems being exercised will show beneficial changes

Reversibility

Changes occurring with exercise are reversible, and the gradual fitness loss begins at 48 hours

Individual Differences

principle of fitness development where people vary in their ability to develop fitness components

Cross Training

principle of fitness development where you participate in 2 or more types of exercise in one session or alternate sessions for balanced fitness.

BMI equation

kg/m^2

Overweight classification for BMI

>25

Underweight classification for BMI

<18.5

Factors that affect V02max

lungs, heart, muscles

What does FITT stand for?

frequency, intensity, time, type

Target Heart Rate THR Calculation

(HR max- HR rest)*intensity+HR rest

Two joint types

Hinge

Ball and Socket

Static Stretch

Type of stretching of a low and controlled tension to hold

Dynamic Stretch

Type of stretching where the range of motion is achieved by quickly moving a limb to its limits

PNF partner stretching

utilizes inverse stretch reflex by GTO to relax the target muscle and allow for a greater stretch

benefits of resistance training

weight control, weight gain, appearance, energy, athletic performance

Cautions of resisitance training

Injury, no equipment barriers, hypertension, improper technique

Atrophy

when muscle fibers shrink in size

Hypertrophy

increase in fiber size of the muscle

3 types of RT (resistance training)

isometric, istonic, isokinetic

Isometric Exercise

Contraction without change in muscle length, little or no movement, used for people who are injured

Isotonic Exercise

Contraction of muscles results in movement and changes in muscle length. Constant muscle tension

Isokinetic Exercise

Speed of movement is controlled with muscle exercise

Valsalva maneuver

Holding your breath while straining against a closed epiglottis

Female Athlete Triad

Life-threatening syndrome to female athletes that includes disordered eating, amenorrhea, and osteoporosis

Oligomenorrhea

Infrequent or irregular menses

Amenorrhea

absent of menses for women

Exercise Addiction

chronic loss of perspective of the role of exercise in a full life

Hyponatremia

low blood sodium levels

Bursitis

Fluid filled sac that lies between tissues and allows tendons, ligaments, muscles, and skin to glide smoothly. Overuse injury

ITBS

Tightness, burning, snapping, and pain on the side of the knee or hip. Overuse injury

Patellofemoral Syndrome

Pain around the kneecap and stiffness of the knee. Overuse injury

Plantar Fascitis

Heel or arch pain resulting from microtears of collagen fibers in the plantar fascia

Shin Splints

pain in front of the lower leg, overuse injury

Stress Fracture

Overuse injury, microscopic break in a bone cause by overuse

Tendinitis

Overuse injury, inflammation of a tendon from repeptitive stress

Cardiovascular disease

diseases of the hear and blood vessels

Coronary Heart Disease

Leading cause of death among men and women in the US

Atheroclerosis

slow, progressive process that begins with damage to the heart's arteries and leads to formation of fibrous, fatty deposits called plaque

Angina pectoris

chest pain/discomfort cause by Coronary heart disease

Ischemia

Decreased blood flow to an organ, usually due to constriciton or obstruction of an artery

Myocardial Infarction

death of, or damage to part of, the heart muscle due to insufficient blood supply (ischemia)

stroke

3rd leading cause of death in the US

Stroke

Loss of muscle function, vision, or speech resulting from brain-cell damage caused by insufficient blood supply

Cerebral Embolism

blood clot formed in one part of the body and then carried by the bloodstream to the brain, where it blocks an artery

Android distrubution of fat

apple shape of distribution of fat, type of obesity

Gynoid

Pear shaped distribution of obesity

6 major nutrients

carbs, protein, fats, vitamins, minerals, water

% of carbs recommended in our diet

45-65%

Calories per gram for carbs

4

% or protein recommended in diet

10-35%

Calories per gram for protein

4

Most important nutrient for the body

water

% of fat recommended in our diet

20-35%

Calories per gram of fat

9

Cancer

Uncontrolled growth of abnormal cells in the body

Malignant

Cancerous form of a tumor

Benign

Not cancerous form of tumor

Metastasis

Cells break away from primary tumor and migrate to other tissues

Acute Stress

short-term response to imminent danger or to an event in the immediate past or future

Stress

nonspecific response of the body to any demand made upon it

Chronic Stress

continuous, prolonged stress that is more than an individual can cope with or control

Eustress

stress in response to happy events/situations

Distress

Unpleasant or harmful stress

Optimal Stress

A point at which eustress and distress are intense enough to motivate and physically prepare us to perform optimally, yet not intense enough to cause harmful effects

3 stages of stress response

fight/flight, resistance, exhaustion

Phytochemicals

Plant chemicals that are associated with the prevention and treatment of at least 4 of the leading causes of death in the US