PA and nutrition

health continuum

scale between mortaility and optimal wellness

modifiable risk

-obesity, smoking, and nutrition

non-modifiable risk factors

age, genes, gender

components of wellness

Physical health, mental/emotional health, intellectual and social health, spiritual, and environmental

Physical activity

any bodily movement produced by contraction of muscles

Exercise

a subset of PA, planned, structured and repetitive.

PA guidelines for adults

150 -300 min per week of moderate

how to measure physical activity

self report, objective, direct observation

VO2

amount of oxygen body uses per minute

Q

amount of blood your heart pumps per min

A-VO2

the difference in O2 content between arterial and venous blood

how can we measure CRF

direct (lab tests) and indirect ( field tests)

Weight

is the combined weight of all body tissue

body composition

is the relative amount of body fat vs lean tissue

how measure body composition

hydrostatic weighting, bod pod, dexa, mri, ct, bmi, skin fold, bio electriocal impedance

bmi range underweight

< 18

bmi range normal weight

18.5-24.9

overweight bmi rage

25-29.9

bmi range obese

more than 30

subcutaneous fat

fate stored under skin, less risk

visceral fat

stored in abdomen, around organs, higher risk

muscular strength

how much force muscle can exhibit

flexibility

abikliy to move freey through range of motion around joint

concetric contraction

muscle shortens, acceleration

eccentric contraction

muscle lengthens, deceleration

isometric

no movement

type 1 muscle fibers

slow twitch, endurance

type 2 muscle fiber

fast twitch, power, speed

hypertrophy

increase muscle size

hyperplasia

increas in number of muscle fibers

atrophy

shinking of muslces after not using them

components of excercise program

1. warm up 2. 20-60 min of exercise 3. cool down

4 principles of excericse training

1. overload

2. specificity

3. reversibilty

4. individualality

FITT principle

frequency, intensity, time, type

barriers to physical activity

1. personal

2. environment

3. social

4. 4.excercise history and exertion

socioecological model of behavior changes

pre contemplation, contemplation, preparation, action, maintenance

precontemplation Strats

increase awareness of lacnok of PA, emphasize benefits

contemplation

set small goals

preparation Strats

increasing self-efficacy, set goals

action

1. Self-monitoring

2. social support

3. pos. reinforcement

maintenance

1. self-regulation

2. tactics to prevent relapse

Sociological model of behavior change

factors like individuals, interpersonal, institutional, community, and policy influence behavior

SMART goals

specific, measurable, attainable, realistic, time bound

days per week of strength training?

more than 2 days per week