Chapter One: Physical Fitness and Wellness
"Big Five" Risk Factors
Tobacco Smoking High Blood Pressure Overweight and Obesity Physical Inactivity High Blood Glucose -Responsible for 1.5 million of approx 2.6 million deaths in the US each year
Nation with the highest money spent on healthcare per capita
USA
Nation with the highest obesity rates of all the 34 OECD countries
USA -incidence of diabetes has climbed parallel with the incidence of obesity -nearly half of the US people have diabetes or pre diabetes
Unless you have a pathological condition, a lower resting heart rate indicates
a stronger heart -to adapt to cardiorespiratory or aerobic exercise, blood volume increases, the heart enlarges, and the muscle gets stronger -a stronger heart can pump more blood with fewer strokes
Leading cause of death from ages 1 to 44
accidents
_____ is the number one overall cause of accidents
alcohol abuse -about half of all accidental deaths and suicides are alcohol related
Light Physical Activity
any activity that uses less than 150 calories of energy per day, such as casual walking and light household chores
Where should the cuff to applied?
approx. an inch above the Sysantecubital space and the center of the bladder should be directly over the medial surface of the arm
Greater health and fitness benefits occur
at higher duration and/or intensity of physical activity
70-79 bpm
average
Physical Activity
bodily movement produced by skeletal muscles that requires energy expenditure and produces progressive health benefits
Examples of Moderate Physical Activity
brisk walking or cycling, playing basketball or volleyball, recreational swimming, dancing fast, pushing a stroller, raking leaves, shoveling snow, and gardening
How is cuff size determined
by the width of the inflatable bladder which should be about 80% of the circumference of the midpoint of the arm
Components of health-related fitness
cardiorespiratory (aerobic) endurance muscular fitness (muscular strength and endurance) muscular flexibility body composition
Precautions to prevent CLRD
consuming a low-fat, low-sodium, nutrient-dense, diet; staying physically active; not smoking and not breathing cigarette smoke; getting a pneumonia vaccine; avoiding swimming pools (if sensitive to chlorine)
Heart rate can be obtained by
counting your pulse either on the wrist over the radial artery or over the carotid artery in the neck
80-89 bpm
fair
60-69 bpm
good
Physically well people exhibit
good cardiorespiratory endurance, adequate muscular strength and flexibility, proper body composition, and the ability to carry out ordinary and unusual demands of daily life safely and effectively
Physical Wellness
good physical fitness and confidence in your personal ability to take care of health problems -dimension most commonly associated with being healthy -Physically well people are physically active, exercise regularly, avoid uninterrupted bouts of sitting, eat a well balanced diet, maintain recommended body weight, get sufficient sleep, practice safe sex, minimize exposure to environmental contaminants, avoid harmful drugs (including tobacco and excessive alcohol), and seek medical care and exams as needed
Advances in technology
have almost completely eliminated the necessity for physical exertion in daily life
Physical Inactivity
implies a level of activity that is lower than that required to maintain good health
Biggest drop in mortality rates happens when
inactive people become moderately active
Leading Health Problems in the US
largely related to lifestyle and personal choice
Risk Factors
lifestyle and genetic variables that may lead to disease -underlying causes of death -Ex: drug use, alcohol use, ambient air pollution, high total cholesterol, high blood sugar, physical inactivity, high body mass index, high blood pressure, smoking
More than half of disease is _____ ______
lifestyle related
Life Expectancy
number of years a person is expected to live based on the person's birth year
As the amount of worldwide physical inactivity rates increase so does the rates of ____
obesity (rates have grown rapidly since the 1980s)
MET
one MET is the energy expenditure at rest (3.5 mL/kg/min) -METs are defined at multiples of this rate
7 Dimensions of Wellness
physical, intellectual, emotional, social, spiritual, environmental, occupational -these dimensions are interrelated: one frequently affects the others
20% of diseases are linked to ______, while only 16% of diseases are linked to _____
poor diet; genetics
federal physical activity guidelines
provide science-based guidance on the importance of being physically active to promote health and reduce the risk for chronic diseases
Benefits of maintaining health fitness standards
reduction in blood lipids, lower blood pressure, weight loss, stress release, loess risk for diabetes, lower risk for disease and premature mortaility -NO notable fitness improvements
when is your heart rate the lowest
resting heart rate -late in the evening after you have been sitting quietly for an hour -early in the morning before you get out of bed
Prayer
sincere and humble communication with a higher power -signpost of spirituality -linked with positive outcomes
Bradycardia
slower heart rate than normal
Hypokinetic Disease
"Hypo" denotes "lack of"; therefore, illnesses related to lack of physical activity
Cardiovascular Endurance
the ability of the heart, lungs and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity -expressed in terms of VO2max -as a person moves or exercises more, the body adapts so that it is able to take in more oxygen and better utilize the oxygen it takes in
Social Wellness
the ability to relate well to others, both within and outside the family unit -implies the ability to related to others and reach out
Emotional Wellness
the ability to understand your own feelings, accept your limitations, and achieve emotional stability -implies the ability to express emotions appropriately, adjust to change, cope with stress in a health way, and enjoy life despite its occasional disappointments and frustrations -also involves happiness
Wellness
the constant and deliberate effort to stay healthy and achieve the highest potential for well-being -incorporates adequate fitness, proper nutrition, stress management, disease prevention, spirituality, not smoking or abusing drugs, personal safety, regular physical examinations, health education, and environmental support
A tenth of disease is influenced by ____
the health care an individual receives
Infectious Diseases
those caused by infectious agents, known as pathogens -Tuberculosis, Diphtheria, Influenza, Kidney Disease, Polio, and other diseases of infancy
CLRD is mostly related to
tobacco use
Altruism
unselfish concern for the welfare of others -a key attribute of spiritual people that seems to enhance health and longevity -studies show that people who regularly volunteer, live longer -health benefits of altruism are so powerful that doing good for others is good for oneself, especially the immune system
How is blood pressure measured
using a sphygmomanometer and a stethoscope
Examples of light physical activity
walking to and from work, taking the stairs instead of an elevator or escalator, grocery shopping, doing household chores
Examples of Vigorous Physical Activity
walking uphill at 3.5 mph, cycling at 10 to 12 mph, playing doubles in tennis, and vigorous strength training
Examples of exercise
walking, running, cycling, doing aerobics, swimming, strength training
Examples of physical activity
walking, taking the stairs, dancing, gardening, working in the yard, cleaning the house, shoveling snow, washing the car, and all forms of structured exercise
BDNF
works by strengthening connections between brain cells and repairing any damage within them -also stimulates growth of neurons in the hippocampus, the portion of the brain involved in memory, planning, learning, and decision-making -critical for learning to take place and for memories to be stored -helps increase the size of the hippocampus and decrease the rate of brain shrinkage
Physical Activity Guidelines for Children 6 Years of Age and Older and Adolescents
-1 hour or more of moderate-intensity to vigorous-intensity physical activity each day. Most of the one hour should be aerobic physical activity -As a part of their daily physical activity, they should do vigorous-intensity activity at least three days a week -They should do muscle-strengthening and bone-strengthening activities at least 3 days a week
Physical Activity Guidelines for Adults between 18 and 64 Years of Age
-All adults should move more frequently and sit less throughout the day -Adults should do 150 minutes to 300 minutes a week of moderate-intensity aerobic activity or 75 minutes to 150 minutes of vigorous-intensity aerobic activity or an equivalent combination of moderate and vigorous intensity physical activity -Moderate physical activity should be divided into a minimum of 30 minute interval for 5 days a week -Additional health benefits are provided by increasing physical activity beyond the equivalent of 300 minutes of moderate-intensity activity a week -Adults should do muscle-strengthening activities that involve all major muscle groups on 2 or more days a week
Negative changes in the last century
-Diets now include more processed, refined, sugary, and unhealthy fatty foods -We have become increasingly more sedentary -Social interactions are now online
Effectiveness of Drugs against the impact of Regular Exercise
-Exercise was more effective in stroke patients -Equally effective in protection of diabetes and CHD -Only in prevention of heart failure were diuretic dugs more effective
Economic Benefits of Physical Activity
-Health care costs in the US grew from $12 Billion in 1950 to $3.2 Trillion in 2015 -Heath care costs account for 17.1 % of the country's gross domestic product
Federal Physical Activity Guidelines for Pregnant and Postpartum Women
-Healthy women who are not doing vigorous-intensity physical activity should get at least 150 minutes of moderate-intensity physical activity each week (this activity should be spread throughout the week) -Women who engage in vigorous-intensity physical activity can continue their activity, provided that their condition remains unchanged and they talk to their health care provider
Physical Activity Guidelines for Older Adults (ages 65 and older)
-Older adults should follow the adult guidelines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. -They should avoid inactivity -They should do exercises that maintain or improve balance if they are at risk of falling
Benefits of regular physical activity and exercise
-Reduction in premature mortality -Decreased risks for developing heart disease, stroke, metabolic syndrome, type 2 diabetes, obesity, osteoporosis, colon and breast cancers, high blood pressure, dementia, and Alzheimer's -improvement in the health of muscles, bones, and joints -improves mood, cognitive function, creativity and short-term memory -enhance one's ability to perform daily tasks throughout life -Decreases health care costs -Increases quality of life into old age
Biological changes with increased amounts of sitting
-blood flow becomes sluggish and is more likely to form clots and inhibits nutrient transfer throughout the body and slows cognitive functioning -fat deposits accumulate in muscle cells which interferes with insulin's ability to transfer glucose into muscles thus creates insulin resistance and leads to diabetes and cardiovascular diseases -level of triglycerides jumps because inactivated muscles stop producing an enzyme that usually captures fats from the blood and turns them into fuel -Drop in HDL (good) cholesterol leves
Factors that account for current US life expectancy ranking
-extremely poor health of some groups -fairly high levels of violence (notable homicide), rates of traffic fatalities, and suicide rates
Health Benefits of a Comprehensive Fitness Program
-improves personal appearance and makes them feel good about themselves -ability to enjoy a better quality of life (greatest benefit) -there are both chronic (long-term) and immediate benefits of exercise
Factors of gender gap in life expectancy
-men report higher stress on the job, are less likely to engage in stress management programs - 95% of employees in the 10 most dangerous jobs are men -Men's health is not given the same degree of attention in terms of public health policies -"Masculinity": men are less likely to visit a physician when something is wrong and are less likely to have preventative care visits to be screened for potential risk factors such as hypertension, elevated cholesterol, diabetes, obesity, substance abuse, and depression or anxiety. As a refult, chronic disease in men are often diagnosed at a later stage -Men drive faster than wmoen and are more likely to engage in risk-taking activities
Data of sitting
-too much sitting speeds up biological aging by up to 8 years -people who spend most of their day sitting have as much as a 50% greater risk of dying prematurely from all causes. Excessive sitting is the "new smoking". The risk of heart attack for those who sit all day is almost the same as smokers -prolonged daily sitting time is an underestimated risk for cancer -Less sitting means greater comfort- feeling less fatigued and more energetic, focused, productive, and comfortable, and report less back and neck pain
Jogging: Men and Women Steps/Mile
1,084 + [(63.4 x pace) - (14.1 x height)]
Walking: Men Steps/Mile
1,916 + [(63.4 x pace) - (14.1 x height)]
Walking: Women Steps/Mile
1,949 + [(63.4 x pace) - (14.1 x height)]
Steps to introducing physical activity
1. Accumulate 150 minutes of moderate-intensity physical activity each week 2. Replace one third of weekly moderate-intensity physical activity with vigorous-intensity physical activity
Leading Causes of Death
1. Diseases of the Cardiovascular System 2. Cancer 3. Chronic Lower Respiratory Disease 4. Accidents
Exercise helps the brain function at its best through a combination of biological reactions
1. Exercise increases blood flow to the brain, providing oxygen, glucose, and other nutrients and improving the removal of metabolic waste products 2. The increased blood flow and oxygen levels prompt the release of the protein-derived neutrotrophic factor (BDNF) 3. Increases neurotransmitters dopamine, glutamate, norepinephrine, and serotonin- all of which are critical for in the generation of thought and emotion
Most expensive chronic diseases to treat
1. Heart Disease 2. Hypertension 3. Diabetes -all three chronic conditions are linked with obesity
Recommended Steps Per day
10,000 steps -all daily steps count but some should come in bouts of at least 10 minutes
Elevated Blood Pressure
120-129/<80
Stage 1 Hypertension
130-139/80-89
Hypertensive Crisis
180/120
______ of US adults 18 and over met the federal activity guideline for both aerobic and muscular fitness and _____ met the guidelines for aerobic fitness
21.7% 51.7%
More than 1 in ___ adults in the US are afflicted with diseases of the cardiovascular system
3 -includes hypertension and CHD
The US ranks ____ in the world for life expectancy
31st
1 in ___ adults in the US have at least two chronic conditions
4 -most of these patients do not receive half of the preventative services recommended
Life Expectancy at the beginning of the 20th Century
47 Years
_____% of deaths are caused by Cardiovascular disease and cancer
48
automobile deaths are the leading cause of death in the _____ age group
5 to 24
A healthy lifestyle adds on average
5 to 6 years of disability life
An estimated ___% of the people account for 50% of healthcare costs. _____ of the people use 84% of healthcare dollars
5% Half
Typical American man takes about _____ steps per day; the typical woman takes about _____ steps.
6,000 5,300
___ of 10 Americans die of a preventable chronic disease
7
Current life expectancy in US
78.8 years (76.3 years for men and 81.2 years for women)
On average, people spend about ______ per day or more of their waking time sitting
8 hours
The individual controls as much as _____ of his or her vulnerability to disease, and thus quality of life
80%
______% of our heath care dollars are spent on treatment strategies, and less than ____% are spent on prevention
95; 5
Stage 2 Hypertension
>140 or >90
Ecosystem
A community of organisms interacting with each other in an environment
Stoke
A condition in which a blood vessel that feeds the brain is clogged, leading to blood flow disruption to the brain -Sometimes referred to as a brain attack
Morbidity
A condition related to or caused by illness or disease
Coronary Heart Disease (CHD)
A disease in which plaque builds up in the arteries that supply blood to the heart -This is an umbrella term for diseases that affect the heart and coronary arteries, which includes heart attacks
Physical Fitness Standards
A fitness level that allows a person to sustain moderate-to-vigorous physical activity without undue fatigue and the ability to closely maintain this level throughout life. -set higher than health fitness standards -have freedom to enjoy life to its fullest potential
Metabolic Profile
A measurement of plasma insulin, glucose, lipid, and lipoprotein levels to assess risk for diabetes and cardiovascular disease.
Mental Wellness
A state in which your mind is engaged in lively interaction with the world around you -also referred to as intellectual wellness -implies that you can apply the things you have learned, create opportunities to learn more, and engage your mind in lively interaction with the world around you -open-minded and accepting of others
Health
A state of complete well-being not just the absence of disease or infirmity.
Exercise
A type of physical activity consisting of planned, structured, and repetitive bodily movement done to improve and/or maintain one or more components of physical fitness
10,000-12,499 steps
Active
Activity Tracker
An electronic device that contains an accelerometer (a unit that measures gravity, changes in movement, and counts footsteps). -These devices can also determine distance, calories burned, speeds, and time spent being physically active. -Best at determining straightforward actions that are a part of daily physical activity like brisk walking or jogging -Inaccurate when recording less rhythmic activities like vigorous exercise, overall calories burned, sleep
Moderate Physical Activity
Any activity that requires an energy expenditure of 150 calories per day, or 1,000 calories per week
Vigorous Physical Activity
Any exercise that requires a MET level equal or greater than 6 METs
Exercise is Medicine
Calls on physicians to assess and review every patient's physical activity programs at every visit. All Physicians should be prescribing exercise to all patients and participating in exercise themselves. -launched by the American College of Sports Medicine (ACSM) and the AMA
Leading cause of death for Americans aged 45 to 64
Cancer -maybe due to the increased rates of obesity and smoking
Sedentary Death Syndrome (SeDS)
Cause of deaths attributed to a lack of regular physical activity
Most common health problems in the 21st century
Chronic Diseases -due to people enjoying the ease and excess of modern life -Ex: cardiovascular disease, cancer, diabetes, and chronic respiratory diseases
Umbrella of Cardiovascular Diseases includes...
Coronary Heart Disease (CHD), Heart Attacks, and Strokes
Heart Attack
Damage to an area of the myocardium that is deprived of oxygen, usually due to the blockage of a diseased coronary artery
Sedentary
Description of a person who is relatively inactive and whose lifestyle is characterized by a lot of sitting
The is a ______ relationship between physical activity and mortality rates
Dose- Response -As the amount of physical activity increases, the risk for cardiovascular diseases and premature mortality decreases -Physical Activity is associated with A drop in all-cause, cardiovascular, and cancer mortality
nonexercise activity thermogenesis (NEAT)
Energy expended during everyday activities not related to exercise -any energy expenditure than does not come from basic ongoing bodily functions (such as digesting food) or planned exercise
< 59 bpm
Excellent
Exercise and Brain Function
Exercise alters the chemistry of the brain to make it more receptive and malleable while learning -physical activity is related to better cognitive health and cognitive functioning
Skill-Related Fitness
Fitness components important for success in skillful activities and athletic events -encompasses agility, balance, coordination, power, reaction time, and speed. -relate primarily to successful sports and motor skill performance
Health-Related Fitness
Fitness programs prescribed to improve the individual's overall health -relates to the ability to perform activities of daily living without undue fatigue
Three Factors that determine health and longevity
Genetics The Environment Our Behavior
> 12,5000
Highly Active
Chronic Diseases
Illnesses that develop as a result of an unhealthy lifestyle and last a long time
Most common health problems in the 20th Century
Infectious Diseases
sphygmomanometer
Inflation bladder contained within a cuff and mercury gravity manometer (or aneroid manometer) from which blood pressure is read
Who ranks first in the world for life expectancy
Japan -few members are obese, few smoke, and average blood pressure remains low
Gender Gap in Life Expectancy
Life expectancy for men in the US is almost 5 years lower than for women
5,000-7,499 steps
Low Active
The most health benefits can be seen when an individual goes from ____ to ____ fitness
Low to Moderate
In the terms of yearly health care costs per person, _____ are the top three countries
Norway Switzerland United States
Causes of Automobile accidents
Not wearing seat belts (accounts for over half), failure to stay in the correct lane, failure to yield to the right of way, driver distraction (6 of 10), alcohol use
Most important lifestyle change to prevent Dementia and Alzheimer's later in life
Physical Activity
In the US, physical activity is the ___ greatest threat to public health, behind tobacco use
Physical Inactivity
> 90
Poor
Systolic Blood Pressure (SBP)
Pressure exerted by blood against walls of arteries during forceful contraction (systole) of the heart
Diastolic Blood Pressure (DBP)
Pressure exerted by the blood against the walls of the arteries during the relaxation phase (diastole) of the heart
______ is the best medicine
Prevention
Most influential factor in fighting cancer today is
Prevention through health education programs -Lifestyle choices at a young age can affect cancer risk throughout a lifetime
<5,000 Steps Per Day
Sedentary Lifestyle
Physical Inactivity can lead to
Sitting Disease (Sedentary Death Syndrome) and Hypokinetic Diseases
What position should the patients be sitting in when they are getting their bp measured
Sitting with the forearm and the manometer at the same level of the heart -the arm should be flexed slightly and placed on a flat surface
____ accounts for almost 30% of all deaths from cancer and ____ accounts for more than 30% of all deaths from cancer
Smoking Faulty Lifestyle Habits (nutrition, physical inactivity, excessive body weight, etc.)
7,500-9,999 steps
Somewhat Active
Normal Blood Pressure
Systolic <120 Diastolic <80
Physical Fitness
The ability to meet the ordinary, as well as unusual, demands of daily life safely and effectively without being overly fatigued and still have energy left for leisure and recreational activities -classified into health-related and skills-related fitness
Occupational Wellness
The ability to perform your job skillfully and effectively under conditions that provide personal and team satisfaction and adequately reward each individual
Cardiovascular Disease
The array of conditions that affect the heart (cardio-) and the blood vessels (-vascular) -Often used interchangeably with the term heart disease -includes stroke and coronary heart disease (CHD)
Environmental Wellness
The capability to live in a clean and safe environment that is not detrimental to health
A fifth of disease is attributed to ______
The environment
Health Fitness Standards
The lowest fitness requirements for maintaining good health, decreasing the risk for chronic diseases, and lowering the incidence of muscular-skeletal injuries. -based on data linking minimum fitness values to disease prevention and health -conductive to a low risk of premature hypokinetic diseases
Health Promotion
The science and art of enabling people to increase control over their lifestyle to move toward a state of wellness -main focus should be one health-related fitness components
Spiritual Wellness
The sense that life is meaningful and has purpose and that some power brings all humanity together -the ethics, values, and morals that guide you and give meaning and direction to life
Skeletal Muscle
The type of muscle that powers body movements