Health Related Fitness and Wellness

Health

the absence of illness

Dimensions: Physical, Mental, Emotional, Spiritual, and Social

Hettler’s Six Dimensions of Wellness Model

Physical, Intellectual, Emotional, Social, Spiritual, and Occupational

Fitness

Health-related components, skill-related components, and (physiological components)

Health-Related Components

Cardiorespiratory fitness, Muscular strength, Muscular endurance, Flexibility, and Bod Composition

Skill-Related Components

Agility, Balance, Coordination, Speed, Power, Reaction Time

Physiological Components

Metabolic fitness, morphologic fitness, and bone integrity

SMART Goals

S: specific

M: measurable

A: achievable

R: realistic

T: timely

Intrinsic v extrinsic motivation

feelings inside make you want to do better, value and self worth, internal reward V. external reward or punishment

(negative reinforcement = bad relationships, positive public approval = build relationship and impact others)

Five Stages of Readiness (transtheoretical model)

1. Precontemplation

2. Contemplation

3. Preparation

4. Action

5. Maintenance

FITT Principle

F: frequency

I: intensity

T: time

T: type

Basic Principles of Fitness

Overload: stress brain by stressing muscle

Progression: training overload must increase (time or intensity)

Specificity: build muscle familiarity

Reversibility: work for 12 weeks, 6 weeks off and back to start

Warming Up (guidelines)

5-10 minutes of movement

Specific movements to what you are doing (little weight)

Cooling Down

5-10 minutes

Done so blood doesn’t pool in extremities (deprive heart and brain of oxygen)

Cardiorespiratory Fitness

Ability of the heart and lungs to efficiently deliver oxygen and nutrients to the muscles and cells through the blood stream

Cardiorespiratory Fitness (guideline)

Aerobic exercise 3-5 days a week

With 60-80% of Heart Rate Reserve

30 minutes a day (up to 60)

Intensity by Heart Rate

220 - age = maximum heart rate

Target Heart Rate is 60-80% of HRmax

Methods for determining Intensity by Heart Rate

Karvonen Method (calculations 220-age)

Talk Test

Borg Test (machine that rates from 6-20)

Types of Muscular Contractions

Isometric: applies force without moving weight (used in rehab, to make muscle not go away)

Concentric: force produced, muscle fibers shorten

Eccentric: force produced, muscle lengthens (painful, running downhill)

Muscular Strength and Endurance

Strength: capacity to exert force against a resistance

Endurance: capacity to exert force repeatedly against resistance

-Resistance Training: exercise using free weights, bands, machines, or body weight through a full range of motion

Muscular Strength and Endurance Training (guidelines)

Each muscle group 2-3 nonconsecutive times a week

2-4 sets and 8-12 reps

Each rep should take 6 seconds

8-10 exercises

Strength Training Program tips

• Repetitions and Weight have an Inverse Relationship

light weights, more reps (endurance)

heavier weights, less reps (strength)

long rest periods (endurance)

shorter rest periods (strength)

Flexibility

Ability to move joint through full range of motion

(hypermobility just as dangerous as immobility)

2-3 days a week, 2-4 reps, and 15-30 seconds

Types of stretches

Passive: partner or machine provides force

Active: you facilitate the force

• Static: hold in position

• Ballistic: bouncing in Japan/Tiwan, bad

• Dynamic: move in position

PNF: Proprioceptive neuromuscular facilitation: contracting, relaxing, and stretching opposing muscle groups (hurt people, makes you FEEL better)

Training Goals

increase muscular strength, increase muscle mass by enlarging muscle fibers (hypertrophy*), and increasing muscular endurance

Body Composition

concern about high amount of fat-free mass

correlation is relational not cause and effect

Special considerations for Fitness

temperature extremes

age-related issues

physical limitations

Impacts of Heat

Big circulation demands: blood to muscles and to external release

Overheating: stops sweating, glow, whitening lips

Children and Adolescent Training

Prepubescent change, there is no muscular change only neurological changes (learn for form)

Postpubescent change, if bones haven’t ossified it is dangerous

• 1-3 sets of 6-15 reps

• 2-3 nonconsecutive days

Macronutrients

Protein, carbohydrate, fat, and water

Micronutrients

Fat-soluble vitamins, water-soluble vitamins, and minerals

Vegetarians and Vegans

Vegans (no animal products)

Vegetarians (meat-less)

• Lacto-vegetarian (meat-less and no eggs)

• Lacto-ovo (meat-less but includes dairy and eggs)

Vitamins

precursors to enzymes

Diet Hints

Manage, balance, and proportion

Things to look for in nutrition

serving size, number of calories, percent daily value

Things to limit in nutrition

fat, saturated fat, trans fat, cholesterol, and sodium

How many calories in one gram of sugar

4 grams

How many calories in one gram of fat

9 grams

Percent of things that make up the human body

+50% carbohydrates, 30% fats, and 25% proteins

Food Safety Guidelines (4 C’s)

Clean, cook, chill and don’t cross contaminate

Safe Food Preparation

Thawing, Cooking, and Serving

Good research information

clinical trials, meta-analysis, randomized controlled trials, systematic reviewed, and (double-blind placentoo control research)

Pub Med/NIH, Mail Clinic, School web pages

10 Red Flags of Junk Science to Recognize Misinformation

promise a quick fix, warnings about a single product/regimen, sounds too good to be true, simple conclusion of complex studies, based on a single study, dramatic statements refuted by reputable sources, good and bad foods, recommended to sell a product, published without peer review, and ignoring differences among groups.

Breast Milk

nutrients for first 4-6 months

Toddlers: 1,000 cals, 3 meals and 2 snacks

Pregnant Women: add 300 cals a day

Toxic Food Environment (obesity)

More calories per capita

Eating out more

Portion sizes increase (x3)

Healthy food prices

Toxic Physical Enviroment

Time in front of TV or electronics

Nonmotorized travel (cars)

Jobs are sedentary

Regulation of Eating

Hunger vs. Appetite

Satiation(stop eating) vs. Satiety(satisfaction) (hunger says start eating): cycle

Energy Balance (output: basal metabolism, physical activity, thermic effect of food/energy to process, thermogenesis/body temperature

Energy imbalance (positive and negative)

Influences on Intake and Eating Behavior

diet composition (macronutrients, (protein, fat, carbohydrate), fiber, energy density)

Gastrointestinal sensations (stomach/intestinal lining stretching/shrinking)

Hormonal/neurological (neuropeptide Y, serotonin, ghrelin, leptin)

Cognitive, social, and environmental factors (clean your plate)

Hidden factors (plate, bowl, or cup size)

Basal and resting metabolic rate

minimum amount of energy spent during a fasting state to keep the body performing basic bodily functions

RMR, similar but measures activity to keep the basic body functions going in a nonfasting, noncomplete rested state

Assessment of body weight

heigh-weight tables, body mass index, body composition (skinfold, dual energy X-ay absorptiometry, hydrodensitometry, bioelectrical impedance analysis), body fat distribution (waist to hip ratio), body image

Physical Health Risks of Overweight and Obesity

type 2 diabetes, coronary heart disease, metabolic syndrome, cancers, sleep apnea, osteoarthritis, gallbladder disease, fatty liver disease, and pregnancy complications

Social Stigmatization and Psychological Health

fat is a negative attribute that is under a person’s control

ideal body is thin and lean/muscular

stigmatization against overweight people is worse over time

reduced self-esteem and negative body image

Consequences of too little weight

low BMI makes a greater mortality risk

Causes: disease state, genetics, and stress, and possibly hormonal functions

Causes of Overweight

Genetics (50-90%), age, lifestyle, race/ethnicity, socioeconomic status, and psychological factors

Causes of underweight

Taking in too little food, excessive activity, eating disorders, poor metabolism, psychological factors, drug and alcohol addiction, and underlying disease or condition to decrease appetite

Effective weight management

set sensible goals and a healthy lifestyle (nutritional value, calories, physically active, how to modify eating behaviors)

Dieting Patterns

Weight cycling (yo-yo dieting) (80% fail one year later)

Popular diets

-low carb, high protein

-low-fat diets

-novelty diets

-very-low-calorie diets

Healthy weight control programs

-American Diabetic Program

-Weight Watchers

Maintaining Weight loss

National Weight Control, loss of at least 30lbs

-consume less than 1,400 calories

-high levels of physical activity

-monitor weight

Times it’s hard to maintain weight

entering college, marriage, during or after pregnancy, holidays

Changing the obesogenic environment

community organizing, schools and workplace, media, food packaging and labeling, financial/economic incentives, and transportation in urban/rural

Managing too little weight

Create a positive energy balance

-eat small frequent meals, energy-dense foods

-drink beverages before and after meals

-high-calorie beverages and food

-social support to encourage eating

-take vitamin and mineral supplements

-check with a doctor

Mental Health

the level of functioning of the mind

It affects daily functioning, relationships, and capacity to enjoy life

Good Mental Health (abilities)

-engage in productive activities

-have fulfilling relationships

-adapt to change

-cope with adversity

-balance life responsibilities

-maintain self-care

-feel self-confident

Poor mental health abnormalities

-cognition (how you think about the world) -emotion -mood

Impact of Poor Mental Health (statistics)

1 in 4 adults, 1 in 5 children

leading cause of disability in ages 15-44

Young Adult struggle with Mental Health

Stress: 1 in 4 have a depressive episode by age 24, half of college students depressed, suicide is second leading cause of death in college students

Alcohol: mask underlying mental illness, binge and heavy drinking at 21, half college students binge drink

Mental Health Treatment

Lobotomy, Electroconvulsive therapy, and Medication (antipsychotic, antimanic, antidepressant, and anxiety)

Psychological Theories

Freud’s psychodynamic theory, behaviorism and social learning theory (cognitive-behavioral theory and rational emotive behavioral therapy), eclectic approaches

Balance in mental health

In Id, Ego, and Superego

Determines mental health (nature and nurture)

Brain (neurotransmitter functioning, genetics, impact of environment on genes)

Environment (family, socioeconomic status, neighborhood, religion, culture, and social groups)

Diagnostic and Statistical Manual of Mental Health Disorders (DSM)

-diagnosis and treatment of disorders

-first published in 1952

-four major revisions since release

-contains 5 axes