exsc 191 final

* Heredity
* Age
* Disabilities
* Health care
* Environment

little or no control of determinants of health

* Behaviors, interactions, cognitions
* Engaging in physical activity 
* Eating well
* Managing stress
* Avoiding destructive habits

greater control of determinants of health

maintenance

“I regularly practice healthy behaviors.”

action

“I have made some health behavior changes.”

preparation

“I am getting ready to make a health behavior change.”

contemplation

“I am thinking about change.”

precontemplation

“I don’t want to change.”

specific

S in SMART goals

measurable

M in SMART goals

action-orientated

A in SMART goals

realistic

R in SMART goals

timely

T in SMART goals

self-determined

last one in SMART goals

what do you want to accomplish?

specific

perform assessments to track progress, can

you measure it?

measurable

a behavior

action-orientated

if you put in time & effort, you should be able to achieve it

realistic

set a date to complete your goal

timely

define your own goals

self-determined

150, 300 and 75, 150

Adults should do **at least ____ minutes to ____ minutes** a week of moderate-intensity, or **____ minutes to ____ minutes** a week of vigorous-intensity aerobic activity

300

Additional benefits are gained by engaging in PA beyond _____ minutes of moderate-intensity PA

muscle-strengthening activities

Should do **____________** that involve all major muscle groups on 2 or more days a week

0-1

sedentary

1-3

light

3-6

moderate

6 and higher

vigorous

Moderate Intensity Activities

* 3.0 to 5.9 METs
* walking a dog
* golf
* vacuuming
* brisk walking

* To educate
* To motivate
* To form a foundation for exercise prescription
* To monitor changes

WHY MEASURE FITNESS COMPONENTS?

flexibility

Ability of a joint and surrounding muscle to move through a full or optimal range of motion

* joint specific

frequency

F in FITT-VP

intensity

I in FITT-VP

time

T #1 in FITT-VP

type

T #2 in FITT-VP

volume and progression

VP in FITT-VP

how often

frequency

how hard one works

intensity

amount of time to do the activity

time

type

mode of activity

at least 2-3 days per week for at least 10 minutes

F in FITT-VP FOR FLEXIBILITY

As far as possible to mild tightness without discomfort

I in FITT-VP FOR FLEXIBILITY

15 to 30 seconds

T #1 in FITT-VP FOR FLEXIBILITY

static and dynamic stretching

T #2 in FITT-VP FOR FLEXIBILITY

2 to 4 times per joint = 60 sec/joint

VP in FITT-VP FOR FLEXIBILITY

NEUROMOTOR TRAINING

* FITT-VP
* Varies depending on individual levels of 
* physical conditioning
* presence of preexisting injuries
* personal goals, and needs
* No consensus for optimal number of repetitions, intensity, or methods of progression
* General exercise recommendations

NEUROMUSCULAR SYSTEM

* Complex and interconnected network that links
* Brain, spinal cord, and extremity nerves with sensory receptors and muscles
* Role of neuromuscular system
* To integrate sensory information, and based on this information, to coordinate appropriate muscle actions needed to produce desired movement
* Essential for maintaining balance, agility, coordination, and body awareness

Agility, Balance, Coordination, Speed, Reaction, time

SKILL- RELATED PHYSICAL FITNESS

muscular strength

Ability to exert maximal force in a single effort

muscular endurance

Capacity of skeletal muscles to continue contracting over long period of time

muscular power

* Ability to exhibit maximum effort in very short period of time
* **Strength** x **Speed**

strength x speed

muscular power

progressive overload

Must exercise at a level beyond the point to which your muscles are accustomed

* Increase # of repetitions – 8 to 12 reps recommended
* Increase # of sets – 2 to 4 sets recommended
* Increase resistance

regularity

must exercise several times per week on a regular basis to improve fitness

specificity

distinct adaptations that occur with resistance training

Cardiorespiratory Endurance

Ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity.

* **Oxygen uptake (VO2)**
* **Maximal oxygen uptake (VO2max)**

Cardiorespiratory endurance/Aerobic Fitness & health benefits

* Reduces risk of
* Early death
* Coronary heart disease 
* CHD risk factors
* Protection against the health risks associated with obesity
* Enhances the ability to perform various tasks
* Improves ability to function
* Associated with a feeling of well-being

**max HR = 208 - (.7** X **age)**

maximal heart rate

volume

total amount of PA

progression

gradual progression

3-5 days/week

frequency (FITT-VP – General Recommendations- Aerobic Fitness)

moderate-vigorous

intensity (FITT-VP – General Recommendations- Aerobic Fitness)

At least ≥ 20-30 min/session

time (FITT-VP – General Recommendations- Aerobic Fitness)

Large muscle group activity

type (FITT-VP – General Recommendations- Aerobic Fitness)

Regional Fat Deposition Visceral Fat

* Visceral body fat poses higher health risks because it is more active and has greater access to the circulation
* Fat stored in the abdominal region presents more risk than fat stored in the lower or upper extremities

weight (kg)/ height (m)^2

BMI calculation

2\.2 lb

1 kg

2\.54 cm

1 in

Health Benefits of PA for Youth for children 3-6 years

• Bone health

• Reduced risk of excessive weight gain

• Insufficient evidence about cardiometabolic health

Health Benefits of PA for Youth for children 6-17 years

* Cardiorespiratory & muscular fitness
* Bone health
* Favorable weight status
* Cardiometabolic health
* Improved cognitive function for 6-13 year olds

**2 Edition of PA Guidelines, 2018 Guidelines**

**for Preschool-Aged Children**

* “Preschool-aged children (ages 3 through 5 years) should be physically active throughout the day to enhance growth and development.”
* “Adult caregivers of preschool-aged children should encourage active play that includes a variety of activity types.”

**2 Edition of PA Guidelines, 2018 Guidelines for**

**6- to 17-y-olds**

* Children and adolescents should do 60 minutes (1 hour) or more of moderate-to vigorous PA every day.
* Most of the 1 hour or more a day should be either moderate- or vigorous- intensity aerobic PA and include vigorous-intensity activity on at least 3 days per week.
* Muscle-strengthening activities on at least 3 days per week.
* Bone-strengthening activities on at least 3 days per week.

Physical Activity Plan

A comprehensive set of strategies including policies, practices, and initiatives aimed at increasing physical activity in all segments of the population.

Vision of the NPAP

“One day, all Americans will be physically active and they will live, work, and play in environments that encourage and supportregular physical activity.”

* Mass Media
* Public Health
* Education
* Healthcare
* Sport
* Business and Industry
* Faith-Based Settings
* Community Recreation, Fitness and Parks
* Transportation, Land Use and Community Design

9 Sectors

* **Benefits of Physical Activity for Older**

**Adults**

* Activities of daily living
* Falls
* Physical function and mobility

2 Edition of PA Guidelines, 2018 Guidelines for

Adults & Older Adults

* Move more and sit less
* At least 150 to 300 min/week of moderate-intensity aerobic PA, or 75 to 150 min/week of vigorous-intensity aerobic PA, or an equivalent combination of both
* Additional health benefits with **300 min/week of moderate-intensity** aerobic PA, or **150 min/week of vigorous-intensity** PA, or an equivalent combination of both
* **Muscle-strengthening** activities on 2 or more days/week

**2 Edition of PA Guidelines, 2018 Guidelines for**

**Older Adults**

If cannot do 150 min/week of moderate-intensity aerobic PA because of chronic conditions, **be as active as abilities and conditions allow**

Coronary Heart Disease (CHD)

Arteries that supply blood to heart muscle with oxygen are narrowed or blocked by fatty deposits

* sex
* age
* race/ethnicity
* family history

non-modifiable Risk factors for cardiovascular disease

* Smoking
* High blood pressure
* High cholesterol
* Physical inactivity
* Obesity
* Prediabetes, diabetes
* Diet

modifiable Risk factors for cardiovascular disease

normal systolic BP

normal diastolic BP

121-129

Prehypertension systolic BP

prehypertension diastolic BP

130-139

Stage 1 hypertension systolic BP

80-89

Stage 1 hypertension diastolic BP

≥ 140

Stage 2 hypertension systolic BP

≥ 90

Stage 2 hypertension diastolic BP

>180

Hypertensive Crisis systolic BP

>120

Hypertensive Crisis diastolic BP

LDL “Bad” Cholesterol

increases blood cholesterol

LDL “Good” Cholesterol

clears cholesterol from the blood

**Total cholesterol (mg/dl)**

* Optimal < 200 mg/dl
* Borderline 200-239 mg/dl 
* High ≥ 240 mg/dl

**Triglycerides (mg/dl)**

* **Normal < 150**
* **High 200-499**
* **Very high ≥ 500**

LDL-C (mg/dl)

* Optimal < 100 
* High 160-189

HDL-C (mg/dl)

* High (low risk)
* > 60
* Low (high risk)
* < 40

**Benefits of regular PA:**

* Cardiorespiratory endurance 
* Heart function
* Increase HDL
* Decrease LDL
* Decrease & control blood pressure
* Reduce body fat
* Motivate toward smoking cessation
* Alleviate tension and stress

PA and heart attack

* Improves coronary circulation


* More “stress resistant”
* Effective means of recovery for a person whose had a heart attack

CVD

_____ is the leading cause of death in US

preventable

CVD is largely ________

Diabetes Mellitus

Body does not produce or utilize insulin efficiently