Physical Activity and Nutrition

Wellness

State of living a healthy lifestyle (action)

Health

Condition of body; presence or absence of illness (result)

Physical activity

Any bodily movement performed by muscles

Excercise

Planned or structured physical activity done to improve fitness

What does sendentary behavior for more than 6-8 hours a day put you at risk for

Obesity, heart diease, diabetes, death

How many steps a day can offset sedentary behavior risks

10,000

Types of exercises

Aerobic and Resistance

Aerobic exercise

Running, walking, jogging, cycling

What does aerobic training improve

Heart + lungs

Another word for aerobic

Cardiorespitory

What does ACSM stand for

American College of Sports Medicine

What are the ACSM exercise recommendations

Aerobic exercise - 150 min/week moderate and 75 min/week - vigorous

Strength training recommendations

2 or more days a week that work all major muscle groups (rest day in between)

Concurrent training can be

Aerobic training and resistance training

Concurrent training can be performed - 

Simultaneously (in the same workout), in a 1 day workout split, seperate workouts seperate days, during specific training cycles

What does aerobic before resistance improve

Aerobic fitness, enhance post exercise energy expenditure (calories burned post exercise)

What does resistance before aerobic improve

Developing strength, power, hypertrophy, fat utilization during subsequent aerobic training, enhance aerobic fitness in elderly

Acute

A single session of exercise

Chronic

Repeated sessions of exercise

Riskfactor

Lifestyle and genetic variables that may lead to diease

Examples of riskfactor

Smoking, poor diet, family history (some are in our control, some arent)

Body composition

Proportion of fat mass and not fat mass in the body (more indicative of health status than bmi)

Body mass index

Numerical value derived from an individuals height and weight (often used as general screening tool)

Pros of body composition

Provides detailed analysis, clearer picture of overall health, useful for monitoring changes in muscle mass + fat

Cons of body composition

Cost and accessibility (equipment), more time consuming

Pros of body mass index

Simple (requires only height + weight), cost effective, quick screening tool (large scale studies, public health assesments)

Cons of body mass index

Lack of detail, potential misclassification (obese when just muscular), limited insight to health

3 factors that determine health + longevity

Enviroment, genetics, and behavior

Enviroment factors

Acess to healthcare, food + clean water, housing + living conditions, exposure to infectious disease

Genetics factors

25% variation in longevity

Behavior factors

Diet, physical activity, life style (drugs + alcohol)

How much lower is male life expectancy

4.5 years

Why is male life expectancy lower

Lifestyle behaviors, work (report higher job stress, work related fatalities, 10x higher than women), culture of masculinty (less likley to see a physician or participate in stress managment), risk taking (more likley to engage in speeding, drugs, + alcohol)

What percent of healthcare $ go to treatment

95%

What percent of healthcare $ go to prevention

5%

Examples of chronic diseases

Diabetes, cancer, cardiovascular

Forms of heart disease

Atherosclerosis + Coronary Artery Disease

Atherosclerosis

Buildup of plaque in arteries causing narrowing of arteries

Coronary Artery Diesease

Atherosclerosis of arteries of heart

What can coronary artery diesease lead to

Heart attack (leading cause of death in U.S)

Stroke

Buildup of plaque in arteries that cuts off blood flow to brain (most significant contributor to mental and physical disability)

Exercise reccomended to prevent CVD

150 - 300 min of aerobic exercise, 2x per week muscle strengthening

Cancer

Group of dieseases characterized by growth of abnormal cells

What percent of cancer is related to lifestyle or environmental factors

80%

What are the CDC healthy habits

5 habits can reduce risk of chronic dieseases by almost 80%

First CDC Healthy Habit

Get atleast 30 min of daily moderate intensity physical activity

Second CDC healthy habit

Dont ever smoke or use tobacco products

Third CDC healthy habit

Eat a healthy diet rich in fruits and vegetables, whole grain, and low meat

Fourth CDC healthy habit

Maintain a healthy BMI of less than 30

Fifth CDC healthy habit

Reduce the amount of time you spend sitting per day

2 componets of fitness

Health and skill related

Health related

Contributes to overall health and longevity

Skill related 

Enables more effective movements (in everday or competition)

5 health related componets of fitness

Cardiorespitory endurance, muscular strength, muscular endurance, flexibility, body composition

Cardiorespitory endurance

Ability of your heart + lungs to provide oxygen to working muscles

What type of exercises improve CRE

Aerobic exercise/cardiorespitory

Muscular strength

Ability of your muscles to excert force

Muscular endurance

Ability of your muscles to contract repeatedly overtime

Flexibily

Ability to move joints through a full range of motion

Body Composition

The relative amounts of fat and lean tissue in your body

What is lean tissue

Bones, muscles, + other organs

6 skill related componets of fitness

Agility, balance, coordination, power, reaction time, speed

Agility

Rapidly change in body position

Balance

Maitnence of equalibrium

Coordination

Perform smooth + accurate motor skills

Power

Contract muscles with high force quickly

Speed

Perform movements in short period of time

Reaction time

The time between stimulus and your reaction time

Explain the 5 principles of fitness

Guiding that explain how the body responds and adapts to training

5 main principles of fitness

Progressive overload, specificy, reversibility, individuality, recovery

Specificity

Training specific to goal (training needs to match action + skills of the activity

Reversibility

Effects of exercise are lost when individuals stop training

Individuality

Training results vary by person

Recovery

Training programs must allow time for rest + recovery

10% rule

Increase frequency, intensity, or duration by no more than 10% per week

Progressive overload

To see improvments in fitness, the intensity or amount of excercise must be greater than your body is accustomed to aerobic + resistance

Diminished returns

Rate of improvement decreases overtime

Training effects

Consistant overload = adaptation

Factors of individuality

Age, body size, health status, genetics, biological sex

Warm up

Increases muscle tempurature, reduces joint stiffness, bathes joint in lubricating fluid, increases blood flow to muscles

2 phases of warm up

general and specific warm-up

General warm up

5-10 min of light activity

Specific warm up

3-5 min of dynamic range of motion movements

How to cool down

Walk at slow pace for 5-10 min before sitting or lying down

What happens if no cool down

Insufficient blood to brain and heart may occur, dizziness and drop in blood pressure

Fitt - Vi principle

Frequency, Intensity, Time, Type, Volume, Progression

Frequency

Number of exercise sessions per week

Intensity

How hard the exercise is

Time

Amount of time per session

Type

Kind of exercise performed

Volume

Total exercise performed (acute or chronic) overall workload or training stimulus

Progression

Increased challenge/ workload

3 main componets of a acture training session

Warm up, conditioning, cool down

Other variables, when designing a exercise

Goals, physical ability + fitness, health status, access to equiptment/facility, schedule, preferences