PFW Final

Identify four lifestyles changes to reduce CVD risk

- A special diet is recommended. The Reversal Diet is 10 percent fat, 70 to 75 percent carbohydrate, 15 to 20 percent protein, and 5 milligrams of cholesterol per day. In comparison, the typical American diet is 40 to 45 percent fat, 25 to 35 percent carbohydrate, 25 percent protein, and 400 to 500 milligrams of cholesterol per day. The Reversal Diet allows, but does not encourage, moderate alcohol consumption (less than 2 oz. per day). It excludes caffeine, allows moderate use of salt and sugar, and is not restricted in calories. - Smoking is prohibited. - Thirty minutes a day or 1 hour every other day of moderate exercise is prescribed. - Stress management methods are prescribed every day. These include yoga stretches, progressive relaxation, abdominal breathing, meditation, and imagery. - Psychological support should be enhanced. This involves increased time spent talking about feelings with friends and family and participating in spiritual and religious activities.

Identify the effects of a regular physical activity on the aging process

- Helps maintain the ability to live independently and reduces the risk of falling and fracturing bones. - Increases energy and helps the individual perform daily routines with greater ease. - Decreases risk of dementia, frailty, and Alzheimer's disease that spell the end of independence. - Helps maintain healthy bones, muscles, and joints; helps control joint swelling and pain associated with arthritis. - Enhances cardiorespiratory function and improves peripheral circulation; decreases the risk of arteriosclerosis and other circulatory problems, and enhances insulin sensitivity. - Reduces constipation. - Reduces symptoms of anxiety and depression and fosters improvements in mood and feelings of well-being. - Helps people with chronic, disabling conditions improve stamina and muscle strength. - Reduces the risk of dying from coronary heart disease and of developing high blood pressure, colon cancer, and diabetes. - Improves a person's posture, decreases backache, enhances appearance, and helps control weight.

Explain the roles of HDL and LDL cholesterols in heart health

- High-density lipoprotein (HDL). HDLcarries cholesterol from the blood back to the liver where it is broken down for elimination from the body or sent out again as needed. It is considered the "good" cholesterol because the dense structure of the lipoprotein allows it to act as a garbage collector in clearing away plaque and other debris as it flows through the bloodstream to the liver to be excreted from the body. The higher your HDLcholesterol level, the better and the more protection from CVD it provides. Plus, it helps to ward off Alzheimer's. HDL also acts as an anti-inflammatory agent. HDL levels above 40 mg/dl are recommended. - Low-density lipoprotein (LDL). LDLs are considered "bad" because they carry a large amount of cholesterol. They carry cholesterol from the liver out to the rest of the body. The lower density of the lipoprotein allows it to attach easily to the inner wall of the blood vessel, thus accelerating the atherosclerotic process. A high LDL cholesterol level increases your risk for atherosclerosis, CVD, and stroke. It is recommended that LDL levels be kept below 100 mg/dl, especially if you have CVD or diabetes. How can you lower LDLs? Reduce consumption of saturated and trans fats. They are two of the worst culprits.

Identify recommendations for safe exercise in hot and cold weather

- Layer clothing: Dress in several thin layers so that you can remove or add a layer as needed. Wool and polypropylene clothing wick moisture away from the skin to keep you dry. Avoid using cotton clothing next to the skin. Fleece or wool is a good insulating middle layer. The outer layer of clothing should be breathable and waterproof. - Avoid overheating: Don't overdress or you'll overheat. You should feel a little cool until you warm up. Check weather conditions on the Internet or on the TV weather channel. Do take the windchill factor into account when preparing for a workout. - Avoid overexposure: There is a possibility of frostbite if you don't dress properly. Frostbite can occur on outer body areas such as the fingers and toes when your skin temperature drops below 32˚F. Frostbite can easily be avoided by covering exposed areas and by getting inside and warming up if any body parts feel numb or tingly. Hypothermia is a life-threatening condition in which body temperature drops to a dangerously low level. Medical attention should be sought immediately. Signs of hypothermia include shivering, stumbling or decreased coordination, fatigue, drowsiness, impaired judgment, and lack of self-concern. The last signs are the most dangerous because they make it difficult for the victim to recognize hypothermia and take corrective action. - Protect hands, feet, and ears: Wear waterproof mittens (or gloves) that are lined with fleece or wool. Wear thermal socks. Mittens are more effective than gloves, which allow cold air to circulate around the fingers. Exposed ears or face can lead to windburn or chapping. To avoid discomfort, wear a hat and spread a thin layer of petroleum jelly on exposed skin areas. - Work with the wind: Face the wind first so that it's at your back when you get home. - Exercise with caution: Winter weather changes the safety rules for outdoor exercise: Fewer daylight hours, icy roads, and snowy nights lower visibility for drivers. Exercise at midday as often as possible. Avoid high-volume traffic areas, wear bright clothing, and be prepared for potential hazards by remaining alert. Wear waffled or ridged shoe soles to provide extra traction on icy roads. - Stay motivated: Winter exercising demands greater personal motivation than exercising at any other time of the year. Winter holidays, less daylight, and poor weather can disrupt a routine. To maintain enthusiasm, set realistic wintertime goals to work toward. - Be safe: Tell someone your route and when you expect to be back. Better yet, go with a friend. - Cut back on your rate of perceived exertion (RPE). - Work out in the cooler morning or evening hours. - Wear light-colored (to reflect rather than absorb sunlight), wick-away and loose-fitting (that allows air to circulate) apparel. Expose as much skin to the air as possible. - Thirst is a good indicator of your fluid needs in most instances. A bit more complicated but a good idea is to weigh yourself before and after a workout. Drink the amounts lost in weight after the workout. - Wear a lightweight, light-colored hat or visor. - Work out with a buddy to monitor each others medical state. - Work out in shaded areas or inside; avoid sunbaked asphalt/concrete where temperatures will skyrocket and reflect back on you. - Check with your doctor about the effects of any medications you take because some can reduce heat tolerance. - Do not wear vinyl or rubber sweat suits to lose body weight. They can lead to dehydration and death. - Stop exercising at the first sign of heat illness.

Identify healthy recommendations for individuals who are trying to gain weight

- Mix beans, nuts, cheese, peas, or lean meats into casseroles, side dishes, and pasta. - Combine yogurt, fruit, wheat germ, peanut butter, and ice in a blender to make a shake or smoothie. - Spread peanut butter on bananas, apples, toast, or bagels. - Replace sodas with fruit juices or skim milk. - Replace cookies and doughnuts with nuts, raisins, dried fruits, bran muffins, yogurt, puddings, and fruit. - Replace hamburgers and fries with thick-crust vegetable-topped pizza. - Prepare hot cereals with milk instead of water; add nuts, peanut butter, fruit, and wheat germ. - Top cold cereal with bananas or raisins. - Eat hearty soups. - Add garbanzo beans, seeds, tuna, croutons, cottage cheese, and lean meat to salads. - In addition to dietary alterations, adding strength-training exercises two to three times a week will add muscle mass to your frame.

Explain how perception and control are involved in stress

- Personal reaction to a stressor is what makes it a eustress or distress. - Faulty Perception -- Individual perceives a situation to be threatening (negative) regardless of its actual threat level. - Perception of not having control is very stressful. - Gain control of your life: -- Recognize what causes your stress. -- Make healthier lifestyle decisions. -- Learn and implement time management skills. -- Learn when to say no. -- Practice relaxation techniques daily.

Discriminate between healthy and unhealthy fats and oils

- Primary functions: -- Stored energy and fat-soluble vitamins -- Growth and healthy skin -- Hormone regulation - 20% - 30% of calories (no more than 10% saturated). - 9 calories per gram - Types of Fat: -- Trans Fat - Raises LDLs; lowers HDLs -- Saturated Fat - Raises LDLs; animal sources -- Polyunsaturated Fat - Lowers LDLs; plant sources -- Monounsaturated Fat - May raise HDLs; lowers LDLs - monounsaturated: olive oil, canola oil, sunflower oil, peanut oil, sesame oil, olives, avocados, nuts, peanut butter - polyunsaturated: soybean oil, corn oil, safflower oil, walnuts, sunflower seed, sesame seeds, pumpkin seeds, flaxseed, fatty fish, soy milk, tofu

Compare and contrast men's and women's responses to exercise

- Strength -- Due to hormonal changes during puberty, a woman adds fat because of estrogen, whereas a man's muscle mass doubles because of testosterone. In fact, women have half as much muscle than do men. Due to men's greater muscle mass, men are about 50 percent stronger than women - Performance and endurance -- Physically the male heart and lungs are larger than those of the female. The larger male heart and lungs produce higher stroke volumes and vital capacities than those of females. Men also have more hemoglobin (the oxygen-carrying component in red blood cells) in their arterial blood than do women. Both the larger heart size and more oxygen in the blood result in greater cardiac output and greater maximal oxygen uptake. Women have less bone mass than men, and their pelvic structure is wider. This gives men an advantage in running efficiency. In total, these factors give males advantages in terms of performance and endurance. - Heat tolerance -- Women generally have fewer sweat glands and less sweat production than do men. A woman's greater amount of adipose tissue (fat) serves as insulation and inhibits heat dissipation. The implication of these differences is that women have less tolerance to heat than do men; however, women adapt to heat just as well as men. Regardless of gender, individuals with a greater level of fitness generally better tolerate and more readily adapt to heat stress than do those who are less fit. Even though women are at a disadvantage in terms of physical performance, they benefit equally from aerobic exercise in terms of fitness improvement. Training effect benefits such as loss of fat from deposit areas, increased bone density, and decreased exercise heart rates are similar for men and women. When differences in body size are taken into account, fitness gains for men and women are essentially the same. Some women fear that exercise will make them develop large or bulky muscles or a masculine appearance. This is not likely unless a woman is using anabolic steroids and spending many hours doing extremely strenuous weight training. A person's potential for muscular development is genetically determined by levels of the sex hormone testosterone, and women have only one-tenth as much of this hormone as men. Although women, like men, vary in their potential for muscular size development, what most women want from exercise is exactly what they will gain: decreased fat, increased lean body tissue, and firmer, toned muscles.

Contrast Type A, Type B, Type C, and Type D personalities

- Type A -- impatient, competisse, ambitious, highly demanding of yourself, hostile, cynical, angry for no apparent reason -- body produces extra amount of stress hormones (increased risk of heart attack) -- goal: take the positive qualities and reduce anger and hostility - Type B -- relaxed, casual, patient, soft-spoken, level headed in stressful situation, procrastinator -- goal: take the good and reduce putting off responsibilities - Type C -- control of your life, commitment to meaningful life, challenges as opportunities for growth, choices on how you react to situations, connectedness to help you through life's choices -- often have a lower incidence of illness and increased longevity - Type D -- depressed, anxious, insecure, worrisome, gloomy ("negative affinity"), socially uncomfortable, socially awkward ("social inhibition") -- goal: exercise, find time to relax, consume healthy diet

Identify a risky waist-to-hip ratio and a high-risk waist circumference for both men and women

- Waist circumference alone can be an accurate predictor of risk -- Men with waists over 40 inches are 12x more likely to develop Type 2 Diabetes -- Women with waists over 35 inches are at an increased risk for breast caner, colon cancer, and heart attack - Waist-to-Hip ratio might be a BETTER predictor of fat-related health problems -- Divide waist measurement by hip measurement -- Women should be below .85 -- Men should be below .90

Explain the purpose of the body mass index (BMI) and identify healthy BMIs versus those associated with health problems

- Weight in Pounds/(Height in Inches)^2 x 703 - Weight in Kilograms/(Height in Meters)^2 - Created in 1830's by Belgian scholar -- Used to study growth of human man; no interest in studying obesity - Adopted by life insurance companies after WWII - Adopted by World Health Organization in 1995 - ≤18.9 = Underweight - 19 - 24.9 = Healthy Weight (little health risk) - 25 - 29.9 = Overweight (increased health risk) - ≥30 = Obesity (great health risk)

Define and examples of acute/chronic stress

- acute -- body's response to imminent danger -- most common type - chronic -- caused by prolonged physical or emotional stress -- often more than an individual can cope with or control -- cause body to be in constant state of inflammation -- can lead to the Exhaustion Phase

Identify the early warning signs of malignant melanoma (ABCDE)

- asymmetry - border - color - diameter - evolving

List recommendations for prevention of different skin cancers

- avoid prolonged exposure to Ultraviolet (UVA & UVB) Radiation - plan activities during morning and evening (10-4 most intense) - wear sunscreen (SPF 30 daily, SPF 50 prolonged outdoor time) - wear protective clothing - avoid regular tanning - use screening and prevention techniques - perform self-exams

Identify characteristics of different types of skin cancers

- basal cell -- most common form -- small, smooth, shiny, pale, or waxy nodule -- affects 5th layer of skin - squamous cell -- 2nd most common form -- warlike growths that ulcerate in the center or pinkish, raised opaque nodules -- spread across top layer of skin

Compare and contrast the eating disorders bulimia nervosa, anorexia nervosa, binge eating disorders, and disordered eating

- bulimia nervosa -- Frequent episodes of binge eating followed by inappropriate behaviors --- Self-induced vomiting to avoid weight gain -- Consume easily prepared foods which are calorically-dense -- Self-evaluation influenced by shape & weight -- Criteria: --- Aware of behavior and fearful to stop --- Weight is "normal" or fluctuates by ~10 pounds --- 1 binge episode a week for at least 3 months - anorexia nervosa -- Self-inflicted starvation leading to a drastic loss of weight -- Prevalent in early - middle adolescent females (19:1 female to male) -- Obsession with achieving thinness -- Intense fear of fat, denial of appetite, preoccupation with food, excessive exercising -- Criteria: --- Intense fear of weight gain or becoming fat --- Distorted body image - binge-eating disorder -- Eating an amount of food much larger than most people would eat in a similar period and accompanied by a sense of lack of control -- Most common eating disorder -- Criteria: --- Eating much more rapidly than normal --- Eating until uncomfortably full --- Eating large amounts of food when not hungry --- Eating alone because of embarrassment about how much is eaten --- Feeling disgusted with oneself, depressed, or guilty about eating --- The binge eating occurs, on average, at least 1 day a week for 3 months --- Not associated with inappropriate compensatory behavior (purging)

Identify the caloric value and sources of each of the six major nutrients

- carbohydrates ( 4 calories per gram) - protein (4 calories per gram) - fats/lipids (9 calories per gram)

List the six major nutrients and describe their main function in the body

- carbohydrates: major source of energy for the body (simple - sugars; complex - starches) - proteins: major substance used to build and repair tissue, maintain chemical balance, and regulate formation of hormones, antibodies, and enzymes - fats/lipids: most concentrated form of food energy; necessary for growth and healthy skin and for transporting fat-soluble vitamins in the body (also linked to hormone regulation) - vitamins: necessary to initiate the body's complex metabolic functions - minerals: inorganic substances that are critical to many enzyme functions - water: most important because it is the medium in which the other nutrients are transported

Identify cancer's seven warning signals (CAUTION)

- change in bowel or bladder habits - a sore that does not heal - unusual bleeding or discharge - thickening or lump in great or elsewhere - indigestion or difficulty swallowing - obvious change in wart or mole - nagging cough or hoarseness

Define and examples of eustress/distress

- eustress -- postive stress -- increases health and performance - distress -- negative stress -- decreases health and performance

Define and examples of stressor

- factor causing stress - physical: illnesses, injuries, lack of sleep, heat, cold, and noise - emotional (psychological): pressures and deadlines

Recognize signs and symptoms for different heat illnesses

- heat cramps -- painful muscle spasms, sweaty skin, normal body temperature - heat exhaustion -- profuse sweating, cold and clammy skin, flu-like symptoms, dizziness, weak and rapid pulse, shallow breathing, headache - heat stroke -- no sweating, dry skin, very high temperature, bright red/ashy skin, unresponsiveness, confusion

List five primary risk factors for preventable cancers and the associated guidelines for reducing cancer risk

- inactivity - obesity - tabacco usage - sun overexposure - diet - enhance overall health - strengthen the immune system - decrease the production of some reproductive hormones - decrease obesity

Discuss the role of physical activity in Type II diabetes prevention and treatment

- increases insulin sensitivity - prevents obesity - maintains consistent blood glucose levels - increases glucose efficiently

Identify the health benefits of fiber and list good food sources of fiber

- insoluble -- non-digestible -- quickens the passage of food through the digestive tract -- whole-wheat breads, barley, couscous, brown rice, wheat bran, carrots, zucchini, celery, whole-grain cereals - soluble -- digestible -- can help control diabetes -- oatmeal/oat bran, nuts and seeds, dried peas, beans, lentils, apples, pears, strawberries, blueberries - recommended daily intake: 25-38 grams per day

Define and examples of optimal stress

- intense enough to motivate and physically prepare us to perform well

List early detection tools for cancer

- knowing cancer's warning signals - practicing self-exams - having regular cancer-related checkups by a physician - know your family history

Define and examples of stress

- non-specific response of the human organism to any demand made upon it - response to a new change or challenge

List blood pressure ranges that are considered prehypertension, normal blood pressure range, and hypertension

- normal: less than 120/less than 80 (gold standard is 115/76) - elevated: 120-129/less than 80 - stage 1 hypertension : 130-139/80-89 - stage 2 hypertension: greater than 140/greater than 90

List the four main reasons preventable injuries occur and identify causational factors within each reason

- overuse -- too much, too soon, too often -- plan for recovery (nutrition, hydration, 7 sleep) -- alternate high and low intensity exercises -- progressive overload (change one variable a week; F.I.T.T. principle) - improper footwear -- replace shoes every 400-500 miles -- adds stress to hips, knees, ankles, and feet -- jogging force of impact: 3-5x bodyweight walking force of impact: 1-2x bodyweight - mechanical problems -- poor exercise technique -- improper gait style -- structural weakness (flat feet, high arches, over pronation, supinations) - weakness and inflexibility -- caused by unbalanced, improper training sessions -- result is tight and weak muscles -- stretch tight muscles; strengthen weak muscles

Differentiate between overweight and obesity

- overweight: bodyweight in excess of a recommended range for good health - obese: an excessive accumulation of body fat - 67% of American adults are overweight or obese

Identify the ten primary and six secondary heart disease risk factors. Properly categorize the risk factors as controllable or uncontrollable

- primary (linked directly to the development of CVD) -- Controllable --- inactivity, high blood pressure, high blood lipid level, cigarette smoking, obesity, diabetes mellitus (type 1 and 2) and prediabetes -- uncontrollable --- positive family history, male gender (and postmenopausal women), race, age - secondary (contribute to development of CVD, but not as directly) -- controllable --- individual response to stress, emotional behavior (anger and hostility), excessive alcohol (and some illegal drugs), metabolic syndrome, C-reactive protein, homocysteine

List and explain the general recommendations for treatment of common injuries (P.O.L.I.C.E.)

- protect from further injury - optional loading (proper rest followed by gradual progression) - ice every 3-4 hours for 48-72+ hours if swelling persists (10 min. for areas with little fat or muscle; 15-30 for larger areas; 30-40 for areas with large amounts of fat or muscle) - compress with an elastic wrap to decrease swelling - elevate as often as possible (above the heart when possible)

Identify appropriate recommendations for exercise during pregnancy, including contraindicated exercises

- regular exercise during pregnancy can benefit a mother and growing child - exercise intensity should not exceed pre-pregnancy level (modified by RPE)

Differentiate between complex and simple carbohydrates

- simple sugars -- soft drinks, cakes, cookies, ice cream, candy -- goals is about 10% of daily caloric intake -- males: no more than 9 teaspoons -- females: no more than 6 teaspoons - complex carbohydrates -- potatoes, rice, whole grains, beans, vegetables, etc. -- goal is about 35-55% of daily caloric intake -- fiber is necessary for a healthy diet (insoluble - non-digestible; quickens the passage of food through the digestive tract) (soluble - digestible; can help control diabetes) -- recommended daily intake (25-38 grams per day)

Identify the three stages of the stress response; Explain what happens to the body during each of the three stages

1. Alarm Reaction (Fight-or-Flight-or-Freeze) - Body recognizes stress - Brain releases endorphins (painkillers) to prepare the body - Heart rate increases - Vasodilation - Increased awareness - Muscles tighten 2.Resistance - Body attempts to cope with the alarm reaction. 3.Exhaustion - Resistance eventually fails and signs of alarm reappear - Affects entire body - Depression, anxiety - Higher blood pressure - Strained breathing, asthma attacks - Stomach pain, ulcers - Muscle and joint pain

Identify and explain the three major components of effective lifetime weight management

1. Food Management -- Consume a balanced diet --- Low in fat and sugar, high in fruits, vegetables, whole grains, low-fat proteins, & appropriate amount of calories --- Keep calories and fat under your daily energy expenditure -- Portion control 2. Emotional Management -- Delay, distract, distance, & substitute -- Avoid eating primarily for emotional needs -- Observe your eating patterns 3. Exercise Management -- Burns calories, prevents loss of lean mass, decreases abdominal fat -- Natural appetite suppressor -- Lowers the body's weight set point -- Maintains weight loss -- Improves self-esteem

Describe six harmful effects of too much stress

1. Hypertension 2. Stroke 3. Cardiovascular disease 4. Ulcers 5. Migraine headaches 6. Tension headaches 7. Addictions 8. Psychosomatic disease: physical ailment that is mentally induced.

Describe proper posture when standing, sitting, sleeping, and lifting

1. Stretch back muscles and strengthen abdominals. 2. Improve sitting posture (Monitor ~16" - 24" from eyes; Eye level at top of monitor) 3. Improve standing posture. 4. Reduce sedentary behavior. 5. Practice good sleeping posture. 6. Know proper lifting technique. 7. Avoid overtraining/ unbalanced training. 8. Maintain a baseline level of fitness. 9. Manage your weight. 10. Distribute external loads.

Distinguish a healthy weight loss/gain program from a fad/diet program

1. Use real, regular food 2. Allow a slow weight loss of 1 - 2 pounds per week (-500 - 1,000 calories/day) 3. Reduce fat and sugar in the diet 4. Utilize a safe and personalized exercise program 5. Avoid looking for a quick fix or easy answer 6. Learn lifelong skills that allow flexibility in eating and exercise 7. Account for social eating and dining out 8. Comprehend basic caloric needs - never under 1,200 (women) / 1,500 (men) calories per day 9. Should not be too costly 10. Know portion control and maintenance of positive behavior change

Explain how exercise helps in weight management

1. burns calories. 2. prevents loss of lean muscle mass. 3. decreases abdominal fat. 4. natural appetite suppressor. 5. may lower your set point / helps maintain weight loss 6. it improves self-esteem

List and explain at least five different stress management techniques

1. exercise - promotes healthy and energy -- can decrease recovery time from stress - powerful antidote for stress, anxiety, and moderate depression - natural way to relax and renew energy - can change brain chemistry -- increased release of endorphins 2. relaxation techniques - meditation (gain control over your attention) - autogenic training and imagery (mental concentration to bring sensations of warmth and heaviness to body) - Jacobson's Progressive Relaxation (contract and relax muscles) - abdominal breathing - yoga 3. lifestyle change - eat a healthy diet - practice time management - avoid alcohol, drugs, and smoking - get 7-9 hours of restful sleep - develop satisfying relationships - learn when to seek the help and support of others - schedule "me time" and listen to music 4. reframing - consciously reinterpreting a situation in a more positive light - change life's tumbling blocks into challenges - learn to be an optimist 5. laughter and humor - provides relief from tension, anxiety, anger, hostility, and emotional pain - causes endorphins to be released in the brain - helps relax the blood vessels and promotes blood circulation - provides greater sense of control, lower stress hormones, and improves immune function 6. create a memory bank - happiness comes from enjoying the little things in life - savor special experiences of your life and store them - allow yourself to remember pleasant things and feel happy

Explain the role proper footwear can have in injury prevention

Although many injuries are due to overuse, that is only part of the problem. Wearing improper or worn-out shoes places added stress on your hips, knees, ankles, and feet—the sites of up to 90 percent of sports injuries. The feet are the most abused and neglected part of the body. Good footwear can prevent many injuries and is the best investment you can make in an exercise program. Each time your foot hits the ground when you are jogging, the force of impact is three to five times your body weight. Your feet, ankles, shins, knees, hips, and lower back must absorb a tremendous amount of stress. If the stress is too great, breakdown occurs at the weakest link in the chain. A well-fitted pair of shoes is the first line of defense against impact injuries. Shoes should provide good shock absorption, support, and stability yet maintain a reasonable degree of flexibility. In a normal footstrike, the initial contact and main wear area is the outer heel of the shoe. Your foot will naturally roll inward from outer heel contact to big toe pushoff when you jog; therefore, the heel counter (the rigid plastic insert in the shoe's heel) must be firm to prevent excessive heel movement. The bottom of the shoe must have good traction to prevent slipping. Shoes are manufactured to be used for a certain number of miles, and they can lose their cushioning ability even if the uppers still look good. Each step compresses the sole, causing it to flatten and gradually lose shock absorbability. Exercise shoes typically lose about one-third of their ability to absorb shock after 400 to 500 miles of use. The upper part of the shoe stretches and weakens, decreasing lateral support. This happens so gradually that you may not notice it until you try on a new pair of shoes. With less cushioning and support, there is a greater chance of injury. If you wear the shoes 5 to 10 hours a week during exercise (walking, jogging, aerobics, etc.), you should probably replace them every 6 months to retain adequate cushioning. Runners would be well advised to keep a log of their mileage as a reminder of when to buy new shoes.

Discuss the role of physical activity in cancer prevention and treatment

Experts speculate that exercise enhances overall health and well-being and stimulates the immune system, which may then scavenge abnormal cells more effectively. Having a strong immune system is a key factor in preventing cancerbecause we are exposed to carcinogens every day. Exercise improves energy metabolism and reduces insulin and related cellular growth factors in the blood. Researchers also speculate that exercise decreases the production of some reproductive hormones in both men and women, decreasing the risk of cancers that depend on these hormones to develop, such as breast and prostate cancers. Many studies have found an association between physical activity and a reduced risk of breast cancer. In one study, women who walked at least 30 minutes a day four times a week had a 37 percent lower risk of breast cancer than did their sedentary peers. A study of Harvard alumni found that men who burned at least 1,000 calories a week in physical activity had half the risk for colon cancer of inactive men. (One thousand calories is the approximate equivalent of walking 2 miles a day, 5 days a week.) This is true for women as well. A Harvard study of women found that for every day a woman walks a half hour, her risk of colon cancer is decreased by 10 percent. The risk of prostate cancerin men appears to be reduced by 10 to 30 percent, and reductions in lung cancer rates of 30 to 40 percent have been reported. Other studies show that the more you exercise, the more protection you get. Exercise appears to prevent colon cancer by helping to speed food through the digestive system, leaving less time for carcinogens to remain in contact with the colon.

Identify the general modifications that should be made in exercise programing for the older adult population

Older adults, who are at risk for falling, should include balance-improving exercises in their weekly workouts. - artritis -- Begin slowly and progress gradually. -- Avoid rapid or repetitive movements of affected joints. -- Avoid strenuous exercise during acute flare-ups and periods of inflammation. -- Perform flexibility exercise one to two times daily, using pain-free range of motion exercises. These can be done on land or in water such as a pool, hot tub, or warm bath. Yoga and Tai Chi are good activities for increasing flexibility. -- Perform cardiorespiratory endurance exercise initially in short bouts (i.e., 10 minutes each time). Work up to 30 minutes. Performing three 10-minute sessions per day is also acceptable. Aquatic, walking, and cycling activities are advised. Warm-up and cool-down 5 to 10 minutes each. -- Perform resistance training two to three times per week. Do not exercise with pain. -- Include functional lifestyle activities (e.g., climbing stairs, standing up from a sitting position, buttoning clothes) daily. -- Stop exercise if you have continuing joint pain that lasts more than an hour after exercise, unusual fatigue, increased weakness, decreased range of motion, or increased joint swelling. -- Morning exercise may not be advised for those with significant morning stiffness. -- Consider applying heat to joints before exercise and ice after exercising. - asthma -- Exercise regularly. Acute attacks are more likely if you exercise only occasionally. -- Drink plenty of water before, during, and after a workout, even in cool weather, to moisten the airways. -- Warm up and cool down thoroughly. -- In the winter, work out indoors or if you are active outside, cover your mouth and nose with a scarf or breathing mask to warm the air you breathe. -- Monitor outdoor and indoor air quality to avoid triggers such as wood smoke, disinfectants, or overly chlorinated water. -- Avoid areas where air pollution is high (e.g., near highways or during high-traffic times of the day). When pollution is worse than normal or the pollen count is particularly high, exercise indoors or not at all. -- If your doctor recommends it, use medications as prescribed before exercising -- Keep a quick relief inhaler handy in case symptoms crop up. If the quick relief inhaler doesn't bring relief immediately, seek medical help. - diabetes mellitus -- Get proper medical advice before starting an exercise program. -- Monitor blood glucose levels before and after exercise, especially in the early stages of exercise training. Check twice prior to exercise, 30 minutes before, and immediately before; check every 20 to 30 minutes during if doing prolonged exercise. If your blood glucose level is 300 mg/dl or higher, and you feel well, proceed with caution. -- Don't exercise when you are sick. Exercising when you are sick can make your blood glucose levels fluctuate dramatically, and it may take longer to get well. -- Keep fluid levels well up before, during, and after exercise, especially during hot weather. Dehydration can affect blood glucose levels and heart function. -- Be aware of signs of hypoglycemia (low blood glucose) even several hours after exercise. Have a carbohydrate-based snack or drink handy. -- Exercise 1 to 2 hours after a meal. -- The insulin injection site should not be near a muscle or muscle group to be used (e.g., the leg before running). -- Wear correct footwear (polyester or cotton-polyester socks and proper footwear for the activity). Peripheral vascular disease is relatively common in diabetics and it often affects the feet. -- Exercise at the same time each day. Exercise at a similar time, intensity, and duration each day helps you get to know your own blood glucose response to exercise training. -- In case of emergency, wear an identification bracelet or shoe tag while exercising. - hypertension -- The preferred intensity of the aerobic exercise should be at the moderate-intensity level (below 70 percent HRR) because it appears to reduce BP as much as, if not more than, exercise at higher intensities. Walking, cycling, and swimming are good choices. The intensity level of running may be too high. -- The preferred frequency of the aerobic exercise is 7 days per week because BP is lowered for several hours after a single bout of exercise. Lowering BP just a few days per week with aerobic exercise is not sufficient. -- Do not exercise if resting systolic BP is greater than 200 mm Hg or diastolic BP is greater than 110 mm Hg. -- Vigorous activities done with high force, such as sprinting, rowing, or heavy lifting or straining, are not advised for hypertensive individuals. -- Downhill skiing may exaggerate an elevated BP response from the cold and elevation. -- Be aware of heat. Some BP medications impair the ability to regulate body temperature or can cause dehydration. -- Cool down. Extend the cool-down period because some BP medications may cause BP levels to drop after abruptly stopping exercise. -- Weight loss, even a few pounds, helps to lower BP. -- Avoid isometric types of exercise. -- Do not hold your muscle at the point of full muscle contraction. -- It is imperative to be educated in proper breathing technique. Avoid "holding" your breath while exercising (Valsalva maneuver). Exhale during the lifting phase and inhale during the lowering phase. -- Avoid tight gripping. -- Take rest periods between exercises of greater than 1 minute (e.g., 90 seconds) to allow blood pressure to return to baseline levels. - osteoporosis -- to prevent: --- Best for bones (weight-bearing/high-impact/resistance activities): brisk walking, running, jumping rope, stair climbing, aerobic dance, team sports, racket sports, skiing, skating, hiking, calesthentics (lunges, squats, stepping, jumping jacks, push-ups)strength-training, weight machines, resistance bands, free weights, water activities --- Also good, but less so (weight-bearing/low-impact): walking, low-impact aerobics, most cardio machines --- Least beneficial (non-weight-bearing/non-impact):Tai Chii, causal walking, swimming, cycling, Yoga, Pilates -- use caution: ---- Forward bending. Avoid activities and exercise that involve bending forward excessively at the waist because they increase the risk of compression fractures of the vertebrae. ---- Heavy lifting. Avoid heavy lifting, especially when bending forward at the waist. This may include lifting loads of laundry, bags of groceries, or exercise weights. ---- Twisting. Twisting movement can place unusual force on your spine. Golfing and bowling are two common sports that involve twisting and may be harmful. Check with your doctor about whether you can safely participate in these sports. ---- High-impact activities. Activities that involve higher-impact movements, sudden stops and starts, and abrupt weight shifts put too much stress on your spine. Such activities include sprinting, soccer, racket sports, volleyball, and basketball.

Understand how cholesterol ratios are determined and what the scores indicate; Identify the cholesterol readings that indicates healthy versus high blood cholesterol levels

Scientists believe that the ratio of total cholesterol to HDL cholesterol is a better indicator of risk for cardiovascular disease than is the total value alone. To determine your ratio, take a laboratory blood test that will reveal your total cholesterol and HDL cholesterol levels. Next, divide the total cholesterol level by the HDL cholesterol level to find the ratio. - optimal ratio (very low risk) 3.5:1 - near optimal ratio (low risk) 4:1

Identify the two most important keys to preventing lower back pain

caused by: - sedentary lifestyle - spending hours hunched over a computer or working at a desk

Properly order and explain the three vital components of rehabilitation needed to resume activity safely without injury

functional movement -> functional performance -> functional skill

Identify the physiological differences in men's and women's exercise performance levels

menstruation and pregnancy (?)

Identify four common muscle imbalances and the injuries that may be caused by each imbalance

tight, weak - gastrocnemius/soleus and tibialis anterior - hamstrings, quadriceps - erector spinare, abdominals - pectorals major, rhomboids