Fitness Exam 2

common signs of stress - emotional/social/behavioral

- depression - sadness - mood swings - inability to relax

Common signs of stress - mental

- disorganization - worrying - negative attitude

common signs of stress - physical

- headaches - abdominal pains - muscle or eye twitches - neck, back, or shoulder pain

common signs of stress - spiritual

- loss of meaning - loss of direction - emptiness

o Number of grams multiplied by calories per gram divided by total calories

10 grams of fat, 200 total calories 10 grams x 9 calories per gram = 90 90/200 total calories = 45% of calories from fat

o Grams of fat per day based on desired percentage

20% of calories from fat and 2000 calories 2000 total calories X .2 = 400 calories from fat 400/9 calories per gram = 44.4 grams of fat per day

Importance of footwear

300-500 miles before they start to wear down • About 3 ½-4 months if you wear them everyday Training: more agility movement and all directions of motion

Aging process

Accelerates aging by shortening the telomeres, which causes DNA to decay and increases risk of associated chronic diseases (e.g., CVD, infections, cognitive problems, and even cancer)

Chronic stress

Always there Can last long periods of timeprolonged stress, more than an individual can cope with or control

stressor

Anything that causes us stress factors causing stress Pleasant and unpleasant Physical; and psychological or emotional

Digestive system (Harmful effect of stress)

Can lead to numerous gastrointestinal problems (i.e., irritable bowel syndrome, diarrhea and/or constipation); worsens heartburn; can lead to overeating or loss of appetite and undereating

Common forms of heart diseases

Coronary heart disease • Angina pectoris • Myocardial infarction (heart attack) Stroke - ischmemic and hemorrhagic • Transient Ischemic Attacks (TIAs) High blood pressure, congestive heart failure, arrhythmias, and congenital heart disease o Atherosclerosis - most common cause Deposits of cholesterol, other lipids, and cellular debris accumulate form a plaque

Distress

Daily hassles (small things that just make it a bad day) What we typically think of as stress • The bad things that cause stress

Type II Symptoms

Excessive thirst Frequent urination Flu-like symptoms (tired or weak) Weight loss or weight gain Blurred vision Dry skin Slow healing wound, frequent infections Altered sensation in extremities

Uncontrollable Type II Diabetes Risk Factors

Family history Gestational diabetes • Woman becomes diabetic while pregnant that increase that she could become diabetic right after or later on, and increase risk for the child Ethnicity Age Kids born in the year 2000 of later have a greater chance Sex

Controllable primary heart disease risk factors

Inactivity high blood pressure high blood lipids High cholesterol and hypercholesterolemia cigarette smoking obesity diabetes

Primary heart disease risk factors

Inactivity high blood pressure high blood lipids High cholesterol and hypercholesterolemia cigarette smoking obesity diabetes family history males and postmenopausal women Ethnicity age

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

Overuse: doing too much too soon or too often, causing a breakdown at the weakest point—ankle, Achilles tendon, shin, knee, or back Improper equipment: especially, wearing improper or worn-out shoes Weakness and inflexibility: muscles so weak or tight that the slightest unusual twist strains them Mechanical problems: the result of biomechanical/ anatomical problems (the way the foot hits the ground) or using poor form while exercising

Controllable Type II Diabetes Risk Factors

Physically inactive Overweight or obese (BMI >30) Poor diet Diagnosed as prediabetic Hypertension Low HDL, high triglyceride levels

o What are the symptoms of injury that indicate the need for medical attention?

The injury is extremely painful or the pain has not decreased in intensity within a day or two. You are unable to bear complete weight on that part or are unable to walk more than three or four steps without significant pain. There is joint pain lasting more than 2 days or significant tenderness when you press on a specific spot in a joint, muscle, or bone, such as a bony part of the foot. There is a loss of strength or range of motion (compared with the uninjured side) and loss of the ability to do normal tasks. The limb gives way when you try to use it. You heard a distinct "pop" or "snap" when the injury occurred. The injured area, compared with the uninjured side, looks misshapen or has unusual lumps (other than swelling). There is a numbness or tingling in the injured area, which may indicate nerve compression.

Optimal stress

We need a balance (some stress) • Push/pull factors Stress helps challenge us and keep us motivated a point at which eustress and distress are intense enough to motivate and physically prepare us to perform optimally, yet not intense enough to cause the body to overreact or sustain harmful effects

6 secondary (controllable) heart disease risk factors

individual response to stress emotional behavior (anger and hostility) excessive alcohol (+ some illegal and legal drugs) metabolic syndrome C-reactive protein homocysteine

ldl: low-density lipoprotein

"bad" because it carries a large amount of cholesterol

hdl: High-density lipoprotein

"good" because it clears away plaque and other debris

Normal blood pressure range

119/79 or below; the gold standard is 115/76

Hypertension blood pressure range

140/90 or more

What are six health conditions associated with obesity?

25% more likely to be depressed; 30% suffering dementia are obese; 104% more likely to have heart failure; 150% more likely to have high blood pressure; 10% of all cancer is caused by obesity; 50% of adults living with diabetes are obese; 33% more likely to get asthma; 200% more likely to develop multiple sclerosis

Metabolism

65-75% of calories burned in a day Several factors to consider: age, gender, nutritional status, body comp, activity level, genetics; Fat has a low metabolism, whereas muscle is active and has a high metabolism Brain activities, organ function, temperature regulation BMR accounts for about 65-75% of the calories burned in 1 day The more muscle mass you have, the higher your BMR; so a slow metabolism can be countered by exercise programs that include resistance training

Overweight vs. obese

67% of American adults are overweight or obese

30

A BMI of ___ or over is considered obesity

25 to 29.9

A BMI of ___ to ___ is considered overweight

contraindicated exercises

A few stretching and toning exercises added to an aerobic program can promote balanced fitness by increasing flexibility in tight muscles and strengthening weak ones. However, not all conditioning exercises commonly done in classes or seen on videotapes are good for everyone. These potentially harmful exercises are labeled Realize that there are exceptions to these guidelines. Some individuals are well conditioned and able to minimize risk in these moves. For example, a competitive hurdler needs to practice hurdle stretches for the sport, and a dance or yoga student will have an instructor make sure that the positioning is safe. The body is able to move safely in many directions. For example, we are rarely injured by squatting down or bending over to pick up a shoe. Likewise, an occasional standing toe touch will be harmless for most people, but if high-risk moves are practiced repeatedly, day after day, the risk of injury increases, particularly in those with preexisting joint problems.

Stage 1: Alarm (3-stage stress response)

A stressor is perceived by ht pituitary-adrenal system and the sympathomedullary pathways are activated. Activates fight-or-flight. see something you don't like or feat, and your stress is set off; Here the body prepares to cope with a stressor (real or perceived). The response is a warning signal that a stressor is present. Physiological and psychological responses appear. This wonderful system gives us the capacity to do extraordinary things under extraordinarily stressful circumstances. It is rapid, intense, and short-lived, and it comes in real handy when, for example, there is a true emergency. Now, unfortunately, that same system is activated, to a lesser degree, when we face the day-to-day dramas of life. This is when the system can be very damaging

Asymmetry, Border, Color, Diameter, and Evolving

ABCDE test for malignant melanoma

Sitting posture

Arms relaxed at sides with upper and lower arms forming a 90 degree angle lower back supported Thighs parallel to the floor forming a 90-degree angle with lower leg Feet flat on floor Mouse would be next to the key board at the same heigh Home row of keys should beat or slightly elbow height Top of monitor at or slightly below seated eye level viewing distance between 16-24 inches Shoulders relaxed

Food Management (weight management component)

Basic weight-management principles are no different from general food nutritional recommendations: Low saturated fat, sugar, and salt High complex carbohydrates, fruits, vegetables, and fiber Recognize portion distortion Avoid mindless eating Understand our "toxic" food environment Calorie-dense food with little nutritional value is available most everywhere and at any time of the day; Balanced diet with appropriate amount of calories. Recognize portion distortion. Avoid mindless eating.

Overweight = 32.5% Obese = 36.5%

Can you identify the percentages of adults over age 20 who are overweight and the percentage who are obese?

Harmful effects of chronic stress

Cardiovascular system, digestive system, immune system, nervous system, Type 2 diabetes, aging process

Cancer's seven warning signals

Change in bowel or bladder habits A sore that does not heal Unusual bleeding or discharge Thinkening or lump in the breasts or elsewhere Indigestion or difficulty swallowing Obvious change in a wart or mole Nagging cough or hoarseness

Protein (MyPlate)

Choose fish, poultry, lean meats, eggs, beans/peas, and nuts; tofu and soy products are also in this group Limit red meat, bacon, cold cuts, and other processed meats Nut-butters in small portions count (but watch for added sugars and sodium)

Grains (MyPlate)

Consume at least half of all grains as whole grains Read labels to find more whole-grain foods (breads, rices, pasta, cereals)

Emotional Management (weight management component)

Controlling eating habits begins with understanding why you eat and what cues trigger eating For occasional food cravings, try using the 3 D's: Delay before eating Distract yourself Distance yourself from the food Substitute a small portion or healthier version Employ behavior modification techniques to enhance your awareness of your eating patterns; Delay, distract, distance, substitute. Avoid eating primarily for emotional needs. Observe your eating patterns.

Binge eating disorders

Criteria include: Eating much more rapidly than normal. Eating until uncomfortably full. Eating large amounts 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 2 days a week for 6 months. Most common eating disorder Sometimes called compulsive overeating 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 or a feeling that one can't stop. recurrent episodes of eating an amount of food much larger than most would eat, along with a sense of lack of control Compulsive overeaters experience distress about their behavior, engage in binge eating regularly, and tend to overeat when at home alone People with BED do not regularly compensate with dieting or purging; they are usually very overweight; and most seek treatment for obesity The goal in treatment is to normalize eating and learn to cope with underlying emotions

Cardiovascular system (harmful effect of stress)

Damages blood vessels leading to increased plaque buildup and atherosclerosis; increases high blood pressure, c-reactive protein, inflammation, accumulation of visceral fat (a marker for type 2 diabetes), high cholesterol, and increases risk for heart attack and stroke

Immune system (harmful effect of stress)

Depresses immune system, resulting in increased susceptibility to colds and infections; can also have the opposite effect, causing the immune system to overreact and increasing risk of autoimmune diseases such as type 1 diabetes, Crohn's disease, fibromyalgia, or rheumatoid arthritis; worsens autoimmune diseases

Some dos and don'ts

Do: Encourage friend to get professional help Value your friend for who they are Encourage decision making and being responsible Allow friend to be in charge of daily routines and life Plan social activities that do not include food Don't: Force or encourage friend to eat or eat properly Ask "How can I help? or What do you need?" Comment positively or negatively about weight Try to control friend's behaviors Walk on eggshells or be manipulative

Dairy (MyPlate)

Drink skim milk, soy, or 1% milk instead of whole or 2% Go easy on the cheeses Low-fat yogurt is a good choice, but watch the sugars and artificial sweeteners; low-fat cottage cheese is a good choice

Fruits (MyPlate)

Eat plenty of fruits of all colors Whole fruits are preferable to juices, but any fruit counts: fresh, frozen, canned, dried, or 100% juice

The Energy Balance Equation

Energy input (calories consumed) must be equal to energy output (calories expended) for body weight to remain constant A calorie (actually a kcal) is a measure of energy To reduce weight, (1) reduce caloric intake below the energy requirement; (2) increase the caloric output through additional physical activity above energy requirements; or (3) combine the two methods In practice, individual differences in resting metabolic rates, cellular makeup, and lean tissue become a consideration; Calories eaten versus calories burned. An imbalance can create a change in weight. 3500 calories = 1 pound.

Exercise Management (weight management component)

Exercise is crucial to losing and maintaining weight It burns calories It prevents loss of lean muscle mass It decreases abdominal fat It is a natural appetite suppressor It helps maintain weight loss It improves self-esteem The immediate effects are sometimes limited; but the long-term cumulative effects are key components in lifetime weight management;

Body Composition

Fat-free mass, essential fat, storage fat, and fat cells; Fat is a dynamic organ that produces a multitude of hormones and inflammatory proteins

Fish oils

Fish are rich in omega-3 fatty acids, which inhibit atherosclerosis in coronary arteries and can reduce the blood cholesterol level High amounts of omega-3 fatty acids can lower incidences of breast, prostate, and colon cancer; and assist in preventing memory decline, arthritis, macular degeneration, and auto-immune diseases The best sources are salmon, mackerel, herring, tuna, and sardines; and plant sources such as flaxseed and walnuts

Tips from successful losers and maintainers

Focus on an overall health eating style, not a specialized "diet" Choose low-fat over higher-fat foods when available Control portions Plan for up to an hour of exercise every day; and look for ways to add more activity to daily life Allow favorite foods—in moderation Fill up on fiber; and eat a little protein with each meal Don't skip meals; "grazing," or eating smaller but more frequent meals or snacks, improves metabolism and blood sugar levels and reduces cravings and bingeing Set realistic goals Evaluate your relationship with food; and develop coping and problem-solving strategies Keep a written or mental record of what is eaten each day and the amount of exercise that is done each day

Making Positive Changes

Follow these three principles: variety, moderation, and balance Try to select foods high in nutrient density: those that provide substantial nutrients with relatively few calories, fat, and sugar Keeping a food log can help set goals for making positive dietary changes

Nutrition Basics

Fuel for the body should be composed of six major nutrients: These nutrients fulfill three main functions in the body: Provide energy Build and repair tissues Regulate body processes

Heredity

Genetics is responsible for about 25% of these factors: the number of fat cells in the body, how much fat is stored, where it is stored, and metabolic rates Some of the body's hormones may also be linked to obesity Leptin: a hormone secreted by fat cells that informs the brain about the size of the body's fat stores and helps orchestrate metabolic actions that regulate appetite Heredity is only a tendency or predisposing factor that can be influenced by environment and behavior; Influences number of fat cells, where fat is stored, metabolic rates Only responsible for 25% of weight

o Move the injured part as early as possible, within a pain-free range, to regain flexibility o After obtaining at least 80% pain-free range of motion, begin to build strength o Gradually work your way back to your former activity level

Getting back into Action

Reliable weight-loss programs

Good programs are available, as long as the dieter understands the purpose and limitations Ask yourself if you are ready to lose the weight and do what it takes to keep it off Only a small percentage of dieters follow highly advertised commercial diet programs Weight Watchers and Jenny Craig are the most reliable

fats

Hydrogenated oils, like saturated fats, elevate the blood cholesterol level and should be avoided Hydrogenation: process of turning monounsaturated fat and polyunsaturated oils into solid unhealthy fats to prolong shelf life and improve food texture During hydrogenation, some fatty acids are converted to trans-fatty acid (or trans fats), linked to coronary artery disease and some cancers The FDA is moving forward with a ban on these artificial fats in the food supply

Maintain a healthy weight Strengthen and stretch key muscles Good posture/proper body mechanics

Identify the two most important keys to preventing lower back pain.

Stage 2: Resistance (3-stage stress response)

If the stressor persists the body's response systems maintain activation, with levels of stress-related hormones and bodily arousal remaining high; heart level increase, body sweats, etc. When your body stays at this stage for too long it get used to it, and it thinks this is an okay state, this is when it gets to stage 3; Here the body actively resists and attempts to cope with the stressor and to regain normal balance.

Culture and weight

In the past, fat was a sign of beauty and success. Media and society have shifted the expectation for what is "attractive" and that thin is desirable. Most women don't (and maybe cannot) meet the expectation of very thin. Average woman in the US is 5'4", 166 lbs with a 37.5" waist (size 12-14) Average man in the US is 5'9", 195 lbs with a 40" waist Many women and men have a distorted body image Just when labor-saving machines reduced the energy output necessary in daily life, thin became the ideal Based on Miss America contestants, the cultural "ideal" woman's body is 13-19% below the expected weight for age and height; while a body weight below 15% of expected weight is a criteria for anorexia nervosa Both women and men are bombarded with images that lead to body dissatisfaction The first step toward a healthy weight is acceptance of your body type

Societal factors contribute to overweight/obesity

Increased prevalence of "eating out" Automobile-focused society less activity in daily life Availability of high-calorie inexpensive, quick food Energy-saving tools/devices Less activity in the workplace Sedentary leisure-time activities Food emphasis at social-work gatherings Increasing incidence of stress eating Reduction of physical education programs and recess Increasing portion sizes Promotion/advertising of fast foods

Type 2 diabetes

Increases in glucose and insulin intolerance can raise risk of type 2 diabetes; can destabilize blood glucose levels in those who have diabetes; damages nerves throughout the body

Percentage of Obese Adult Population

Indiana ranks 10th

Body dysmorphic Disorder

Individual intensely obsessed with appearance and body image Has been called "imagined ugliness" Affects males and females in similar numbers Some symptoms may include: Preoccupation with physical appearance Strong belief there is an abnormality or defect in appearance that causes ugliness Excessive grooming Comparison of appearance with others Need to wear excessive make up or clothing to cover perceived flaws

achilles tendinitis, plantar fasciitis, and shin splints

Injury caused by gastrocnemius muscle weakness

Top 10 Guidelines for Evaluating a Weight-Loss Program

It should use real, regular food available in supermarkets It should provide an energy deficit for slow, safe weight loss of 1 to 2 pounds per week It should encourage reduction of saturated fat and sugar It should encourage a safe, personalized exercise program It should not promise a quick fix or sound too good to be true It should teach lifelong changes that allow freedom and flexibility for individual lifestyles It should make possible the enjoyment of social situations It should allow for basic energy needs (never under 1,200 calories daily) and be nutritionally balanced It should not be too costly It should teach portion control and strategies for maintaining positive behavior change

Behavior Modification Techniques for weight control

Keep a food journal to maximize awareness of eating Prepackage healthy snacks or meals and take them with you Chew gum while cooking and preparing meals Never read or watch TV while eating Use smaller plates Drink a lot of water throughout the day and during meals Do not place serving dishes on the table Grocery shop from a list and never on an empty stomach After eating, leave the table, clear dishes, and brush your teeth or chew gum Keep problem food out of sight or not in the house, and keep healthy food accessible and visible Make eating a conscious experience (eat slowly, chew each bite thoroughly, put utensils down between bites, etc.) Rehearse strategies in advance for eating out, special occasions, and high-risk situations When eating out, plan to share large portions with a companion; or take extras home for another meal Eat and snack from a plate, not the package, so you don't absentmindedly eat more than you realize

Food labels

Limit these nutrients: total fat, cholesterol, and sodium

carbohydrates, proteins, fats, vitamins, minerals, and water

List the six major nutrients

Stage 3: Exhaustion

Long periods of stress (chronic stress) eventually exhausts the body's defense systems. This is the stage stress-related illnesses develop; Because we are not able to maintain homeostasis and the long-term resistance needed to combat stress, our adaptation energy is exhausted, and signs of fight-or-flight reappear. During the exhaustion phase, immunity and the organ systems of the body begin to break down. Disease or even death may occur. For example, high blood pressure (caused by excessive stress) promotes kidney and heart damage, which can kill if allowed to continue.

monounsaturated fats

Lowers total cholesterol; lowers "bad" LDL cholesterol; may raise "good" HDL cholesterol; may reduce risk for heart disease and some cancers preferred but in moderation Olive, peanut, canola oils; avocado; olives; most nuts; peanut butter (without added hydrogenated oils)

Nervous system

May lead to depression, feelings of anxiety, bouts of anger, hostility, insomnia, emotional and behavior problems

balanced training program

Muscle Imbalance - top/bottom solution =

Risks associated with obesity

Obesity is linked to more than 60 chronic diseases The major associated killers are heart disease, several types of cancer, stroke, type 2 diabetes, and atherosclerosis The combination of type 2 diabetes and obesity can lead to blindness, nerve damage, kidney failure, and cardiovascular disease Obesity aggravates liver disorders and osteoarthritis; is found in conjunction with gallbladder disease; and complicates surgery and pregnancy

What causes obesity

Obesity occurs when a person's caloric intake is greater than the amount of energy the person burns Evidence suggests the cause is a complex combination of metabolic, genetic, psychological, behavioral, social, and environmental factors

Eating Disorders

Obsession with weight and the desire to be thin begin early in life Two-thirds of adolescent girls in the U.S. have dysfunctional or abnormal eating behaviors In the U.S., 20 million women and 10 million men suffer from an eating disorder at some time in their life Desire to be thin has become an obsession for many and can begin early in life. Estimated that 2/3 of teenage girls have dysfunctional eating behavior. Fear of fat, obsessive dieting and distorted body image can lead to eating disorders. Eating disorder is a disturbance in eating behavior that jeopardizes a person's physical or psycho-social health. Estimated that 8 to 10 million Americans struggle with eating disorders, including 1 million males Disordered eating - variety of behaviors; exceeds number of eating disorders

P = Protect from further injury OL = Optimal loading to progress from rest to gently movement to strengthening for at least 24 to 72 hours I = Ice to reduce pain and swelling every 3 to 4 hours for 48 to 72 hours (longer if swelling persists) C = Compress with a wrap to control swelling towards heart with an elastic wrap to decrease swelling E = Elevate to reduce swelling as often as possible

P.O.L.I.C.E

Gaining Weight: A Healthy Plan for Adding Pounds

People who are underweight face the challenge of trying to hold on to each pound The key is to take in more calories than you burn Add two to three substantial snacks between three moderate-size meals Choose "calorie-dense" foods packed with nutrients Even skinny people need to be concerned about heart disease and cancer

Lifetime Weight Management

Permanent weight control involves a lifelong commitment to good eating habits and regular exercise

What can be done about eating disorders

Prevention programs are urgently needed All segments of society need to send the message of healthy acceptance of self and body If you suspect someone you know has an eating disorder: Remember that an eating disorder is not solely about food and eating; it is a manifestation of emotional distress The first step to recovery is to find professional help Be direct and honest while showing sincere concern and support Prevention - helping people understand the concept of health/wellness and healthy body image. Professional counseling or support groups are available. Counseling Center has on-line assessment and resources May need medical attention. Multi-dimensional approach is necessary Psychological concerns Physical concerns Lifelong struggle Social support - Support, love, and encouragement. Friends/family/roommate Other survivors (in-person or on-line)

o Order of progression: Range of motion • 80% pain-free Begin to build strength Gradually work your way back to your former activity level. • overload should be gradual.

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

healthy weight loss

Should use real regular food. Should allow a slow weight loss of 1-2 pounds per week. Should encourage the reduction of fat in the diet. Should encourage safe and personalized exercise. Should not promise a quick fix or easy answer. Should teach life long skills that allow for some flexibility in eating and exercise patterns. Should make social eating possible. Should allow for basic caloric needs - never under 1200 calories per day. Should not be too costly. Should teach techniques to maintain positive

The ectomorph meal

String bean bodies; more carbohydrates to help them keep energy

Good running form

Tall body alignment, mid foot strike, high cadence and a forward lean ensure an easier run, increased efficiency, and greatly reduce the chance of injury

Control, Commitment, Challenge, choice, and connectedness

The 5 c's of Type C Personality

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

The DHHS has published exercise guidelines for all Americans. It is the first time physical activity recommendations for all ages and special needs groups have been published in one document. The overriding recommendation is ... for all Americans to avoid inactivity! Older adults (age 65 and older) are advised to follow the same guidelines as those recommended for healthy younger adults (age 16 to 64), adults should be as physically active as their abilities and conditions allow. The main difference in the guidelines for the two groups involves balance activities. Older adults, who are at risk for falling, should include balance-improving exercises in their weekly workouts. This is good advice for younger people, too.

C - Color (ABCDE test for malignant melanoma)

The color is uneven. Shades of black, brown, and tan may be present. Areas of white, gray, red, pink, or blue also may be seen

B - Border (ABCDE test for malignant melanoma)

The edges are often ragged, notched, blurred, or irregular in outline; the pigment may spread into the surrounding skin

o Tobacco use o Sun overexposure o Diet o Inactivity o Obesity

The five primary risk factors are controllable

Vegetables (MyPlate)

The more veggies—and the greater the variety—the better Fresh is best, but frozen and canned all count (watch sodium in canned) Avoid deep-fried veggies like french fries and onion rings

A - Asymmetry (ABCDE test for malignant melanoma)

The shape of one half does not match the other

Food management, emotional management, and exercise management

The three weight management components

What about "Dieting"

The word diet often implies special foods; caloric restrictions; or powders, pills, or shakes "Going on" a diet implies "going off" it Diet should imply a way of eating for a lifetime Crash diets, especially very low-calorie diets, should be avoided Glycogen: stored carbohydrates, which are used along with protein stores (muscle tissue) when the body is starved of dietary carbohydrates Carbohydrates themselves do not cause weight gain; excessive calories cause weight gain

D - Diameter (ABCDE test for malignant melanoma)

There is a change in size, usually an increase. Melanomas are usually larger than the eraser of a pencil

Basal Cell and Squamous Cell

Types of Skin Cancer

family history males and postmenopausal women Ethnicity age

Uncontrollable primary heart disease risk factors

Location of Fat

Visceral fat, distributed primarily in the abdominal area (apple-shape obesity), is linked to increased risk for coronary heart disease, hypertension, high cholesterol, type 2 diabetes, and cancer Characteristic of many men, but also some women Fat distributed in the lower extremities, around the hips, buttocks, and thighs (pear-shape obesity) does not present as great a risk More common in women Weight-to-hip ratio may be more important than BMI in predicting health problems because abdominal fat is so heavily linked to diseases Waist circumference alone may be a predictor of risk Men with a waist circumference of over 40 inches and women with a waist circumference of over 35 inches are classified as high risk no matter their BMI A reduced-calorie diet and regular aerobic exercise can help reduce body fat stores regardless of where they are located Waist circumference alone can be a predictor of risk no matter what weight. Men with waist over 40 inches Women with waist over 35 inches Waist to hip ratio might be a better predictor of fat-related health problems. Review from Chapter 3 Women should be below .85 and men below .90. Abdominal adipose linked to increased risk for heart disease, hypertension, high cholesterol, Type 2 diabetes, and cancer.

water

Water is the most important nutrient, involved in every function of the body It composes about two-thirds of body weight Lean tissue contains more water than fat tissue Dehydration can result in fatigue, stress, headaches, constipation, and hunger Drink before you feel thirsty If urine is clear and almost colorless, you are getting enough water

Tight - Erector spinal (lower back)

Weak - Abdominals (stomach)

Tight - Pectorals (Chest)

Weak - Rhomboids (upper back)

Tight = Quadriceps (front of thigh)

Weak = Hamstrings (back of thigh)

Tight = Gastrocnemius (Calf)

Weak = Tibialis anterior (shin)

Strengthen the weak side and stretch the tight side

What to do for muscle weakness

Nutrition Labeling

When reading food labels: Check serving size Watch for hidden added sugars Check fat content, and avoid saturated and trans fats Watch for coconut and palm oil, which are more saturated than beef fat Select whole-wheat bread Note fortified foods contain added vitamins and minerals Remember that some nutrients in enriched foods have been lost during the processing and not replaced

Whole grains vs. refined flours

Whole grains have bran (outer layer), endosperm (middle layer), and the germ (core) Refined flours have had the bran and germ removed, taking away most of the nutrients and fiber Used to make white bread, rolls, pasta, rice, bread sticks, pizza crusts, crackers, cereals, cookies, pretzels, etc. Overconsumption of refined flours may be contributing to obesity and type 2 diabetes

Type C personality

a "hardy" personality with five unique traits: • Control - internal control of self. • Commitment - to meaningful involvement in life. • Challenge - is an opportunity rather than a threat. • Choices - lifestyle choices that enhance health. You always have a choice on how you react to life. • Connectedness - network of social support, helping and being helped by others.

Heel spur

a bony growth on the underside of the calcaneus (heel bone) at the insertion of the planta fascia

Cardiovascular diseases

a collection of many diseases that affect the heart and the blood vessels; o Cardiovascular diseases account for 37% of deaths in the United States Common forms include coronary heart disease, congestive heart failure, rheumatic heart disease, congenital heart disease, stroke, high blood pressure, pulmonary (lung) disease, diseases of the arteries and veins, and renal disease o Coronary heart disease is the single largest killer of American men and women (1 of every 6 deaths)

Caffeine

a commonly used powerful central nervous system stimulant o Ingestion before exercise can help promote endurance and mask fatigue; but effects decrease as fitness increases o Moderate use (about 2 to 4 cups of brewed coffee a day) is harmless, but overconsumption can be toxic

Body Mass Index (BMI)

a direct calculation based on height and weight, used to classify overweight and obesity Weight in pounds, divided by height (in inches) squared, multiplied by 703

Bulimia Nervosa

a disorder characterized by compulsive food bingeing, followed by purging through vomiting, use of laxatives, or fasting Often the binge is a response to an intense emotional experience such as stress, loneliness, or depression Physical effects include electrolyte imbalance, low blood sugar, esophageal lacerations, dehydration, nerve and liver damage, erosion of tooth enamel, and abdominal pain People with bulimia need professional help; for some, bulimia is a life-long struggle; Recurrent binge eating with feeling of lack of control over eating during binges. Self-induced purging Self-evaluation unduly influenced by body shape and weight. Two binge episodes a week for at least 3 months. Bingeing and purging are not accompanied by anorexia nervosa.

Eating Disorders

a disturbance in eating behavior severe enough that it jeopardizes a person's physical or psycho-social health Some of the general causes: Society's definition of the "perfect body" as unrealistically thin and lean Family overinvolvement and high expectations; overvaluing physical appearance; and being rigid and cold emotionally Personality traits like "perfectionism"; the desire to achieve; and feelings of inadequacy and loneliness A genetic propensity to being overweight Pressure from others to lose weight, including media images Appearance-obsessed friends An inherent presence of low self-esteem Family history of eating disorders

Cholesterol

a fatlike, waxy substance (not a true fat) found in animal tissue Cholesterol plays a vital role in the body's functioning; but the liver produces all that is needed Diets high in fats and cholesterol from animal products have been linked to atherosclerosis Vegetable foods contain no cholesterol unless it is added in processing or preparation

3g

a food considered a good source of fiber has ___ per serving

20mg

a food low in cholesterol has less than ___ per serving

3g

a food low in fat has ___ of less perserving

1g

a food low in saturated fats has less than ___ per serving

140mg

a food low in sodium has ___ or less perserving

15g

a food with low amounts of sugar has less than ___ per serving

Female athlete Triad

a life-threatening syndrome marked by three disorders o Disordered eating habits (inadequate food, energy intake insufficient to meet metabolic demands) o Amenorrhea (menstrual cycle cessation for more than 3 months) o Osteoporosis • Societal pressure to have an unrealistically low body weight fuels this condition

illiotibial band

a long tendon that can become inflamed; it begins in the buttocks, runs down the side of the thigh, and attaches to the side of the lower leg just below the knee

stress fracture

a microscopic break in a bone caused by overuse

Ankle sprain

a partial or complete tear of a ligament, the fibrous connective tissue that binds bones together to form a joint - Proprioceptors: sensory receptors in muscles, tendons, and joints that enable you to sense the position and movements of your limbs

Type A personality

a personality characterized by time urgency and impatience, competitiveness, and ambition; people are at greater risk of anger and hostility, most significantly when exhibiting hostility and anger; suffer negative effects when frustration boils over into stress and anger; o Hostility, cynicism, and anger increase the risk of heart disease

Type B personality

a personality that tends to be relaxed, casual, and patient, often dealing more effectively with stressful situations; suffer negative effects when frustration boils over into stress and anger; o Hostility, cynicism, and anger increase the risk of heart disease

Anorexia Nervosa

a psychological disorder in which self-inflicted starvation leads to a drastic weight loss Anorexia has a 19:1 female-to-male ratio Anorexics are obsessed with achieving thinness and have an irrational fear of becoming fat The mortality rate is the highest of any psychiatric disorder Physiological complications are those common to any malnutritive state Treatment involves medical, psychological, and nutritional help; and must first overcome the patient's denial of any problem; Found primarily in early and middle adolescent females. May lead to physical deterioration to the point of hospitalization or death. Rigid dieting. Excessive exercise and energy. Criteria include: Refusal to maintain body weight at or above a minimal normal level for age and height (25% below normal). Intense fear of weight gain or becoming fat despite being significantly underweight. Distorted body image. Amenorrhea for at least 3 consecutive cycles.

Glycemic Index

a scale that measures the extent to which food affects blood-glucose (sugar) levels Foods that quickly raise blood-glucose levels have a high GI (such as white bread and buns) May cause type 2 diabetes, an increased chance of some cancers, and heart disease Low-GI foods (such as brown rice) result in a small rise in blood sugar Help reduce the chance of type 2 diabetes, and raise the levels of "good" HDL cholesterol in some people

Control (Type C)

a sense of internal control; thinking ahead

Side stich

a sharp pain just under the ribs, typically on the right side - Ischemia: inadequate oxygen; ischemia to the diaphragm is one of several issues that may contribute to a side stitch

Muscle cramp

a sharp, involuntary muscle contraction

• Anabolic-androgenic steroids (AAS):

a synthetic form of testosterone o Schedule II controlled substance; illegal without a prescription o Produce increases in weight, strength, endurance, and aggressiveness o Can lead to dependency and can be deadly

Muscle strain

a tear of muscle fibers, usually where the muscle and tendon join; sometimes referred to as a pull

Overpronation

after the outer edge of the heel strikes the ground, too much inward roll when the foot should be pushing off

blister

an accumulation of fluid under the skin due to excess friction

Obesity

an excessive accumulation of body fat.

Prehypertension blood pressure range

between 120/80 and 139/89

Overweight

body weight in excess of a recommended range for good health

Monounsaturated fats and polyunsaturated fats

come mostly from plant foods and are healthier to consume; can lower bad cholesterol levels; can lower risk of heart disease and stroke; can provide essential fats that your body needs but can't produce itself; plant based liquid oil, buts, seeds and fatty fish; Poly - plant based oils increase the good and decrase the bad with cholesterol

The mesomorph meal

even distribution

Overuse

excessive overload leading to injury or illness o Overuse problems commonly occur early in an exercise program and account for 25-50% of injuries o Set realistic goals, and allow your body to adjust o Rest and hydration are important o Do not try to exercise through pain or injury

Food labels

get enough of these nutrients: vitamin a and C, Calcium, Iron and Dietary Fiber

E - Evolving (ABCDE test for malignant melanoma)

growing or changing in shape, size, or color. Or elevation - raised or lumpy surface

Women

have wider hip structure = less efficient running form have fewer sweat glands and higher adipose tissue = less tolerance to heat adds fat due to estrogen

Connectedness (Type C Personality)

helping and being helped by others

35; 40

high-risk waistline is ___ inches or more for women, ___ inches or more for men

The endomorph meal

higher amount of fats

Proper walking form

hold head high, move shoulders naturally, keep back straight/not arched forward or backward, swing your arms freely with a slight bend in elbows, look forward not at the ground, keep chin parallel to the ground, gently tighten stomach muscles, walk smoothly/rolling foot from heel to toe

Running shoes

improves forward motion and extra fusion for added protection

Fat-free mass

includes muscles, bone, body fluids, and organs Muscles are often specifically referred to as lean body mass or muscle mass

Bursitis

inflammation of a bursa, a fluid-filled sac between tissues that allows tendons, ligaments, muscles, and skin to glide smoothly over one another during activity

Tendinitis

inflammation of a tendon or tendon sheath from repetitive stress

minerals

inorganic substances critical to many enzyme functions in the body Macrominerals (such as calcium, phosphorus, magnesium, potassium, and sodium) are needed in large doses Trace minerals (such as iron, zinc, copper, iodine, fluoride, and selenium) are needed in much smaller amounts Calcium is the body's most abundant mineral and is critical to many body functions If the supply is too low, the body withdraws calcium from the bones, a major factor in osteopenia and osteoporosis; Iron deficiency is a nutritional problem for some people, particularly women, teenagers, and endurance athletes Women need more than men due to menstruation A deficiency can cause chronic fatigue and listlessness High levels of sodium can have an effect on blood pressure and bone density The maximum daily intake recommended is 2,300 mg; but half the U.S. population falls into a high-risk group that should limit intake to 1,500 mg per day

Underpronation

insufficient inward roll of the foot upon contact

Saturated Fats

limit intake; Raises total cholesterol; raises "bad" LDL cholesterol; increases risk of heart disease and some cancers; Red meats; poultry skin; coconut and palm oils; butter; cheese; luncheon meats; whole milk; hot dogs; bacon; chocolate; lard; can raise bad cholesterol leves; can lower good cholesterol levels; can increase risk of heart disease and stroke; most saturated fats come animal sources, including meat and dairy, and from tropical oils; tropical plants Prime ribe and full fledge ice cream

Trans fats

limit intake; Raises total cholesterol; raises "bad" LDL cholesterol; lowers "good" HDL cholesterol; increases risk of heart disease and some cancers; Stick margarine; shortening; cookies; crackers; pies, doughnuts; coffee creamers; frostings; some deep-fried foods

Choice in Lifestyle (Type C Personality)

making choices that enhance health and reduce stress

Commitment

meaningful involvement in life; setting short- and long-term goals

Shin splints

medial tibial stress syndrome; pain in the front of the lower leg (shin)

stretch tight muscles and strengthen weak ones

muscle imbalance - front/back solution =

Type 2 diabetes

non-insulin-dependent diabetes; when the pancreas makes insulin, but either the amount is insufficiently released or the body cannot use it; (Non-insulin dependent) Body loses its ability to respond to insulin and cannot properly regulate blood sugar 90-95% of cases

• Heart Diseases - Types

o 1 in 3 Americans suffer from some form of CVD

Squamous Cell Skin Cancer

o 2nd most common form of skin cancer o Can spread across top layer of skin o At least twice as frequent in men o In the areas where there is more sun exposure

Back Care Basics

o 70-80% of American will experience low back pain at some point

Lower-Back injuries

o A sudden twisting force can injure the many tiny ligaments of the lower back o Lifting a heavy weight, excessively bending and twisting, or sleeping on a sagging mattress can injure the erector spinae muscle group that parallel the spinal column o Most back pain is not serious and goes away on its own over time o Consult a physician for severe pain, which may indicate an intervertebral disc injury

o How do muscle weakness and inflexibility contribute to injuries?

o Aerobic activities are great for the cardiovascular system but cannot by themselves develop balanced fitness o Some muscles may remain weak or too tight o Incorporate basic stretching into each workout

Care for lower back

o Back problems are usually a result of multiple factors o They can usually be prevented with improved fitness, living and work habits, and posture o Maintaining strong abdominal muscles and back flexibility are key o A fetal sleeping position is the best for maintaining a healthy back Lie on your side, pull your knees up to your chest, and put a pillow between your knees o Good lifting mechanics can reduce risk

Mechanics of footwear

o Biomechanical problems often arise at the feet o Pay attention to form when participating in any aerobic activity Over pronation and underpronation

Blood supply to the heart

o Blood is supplied to the heart from the right and left coronary arteries, which branch off the aorta. If a coronary artery is blocked by a blood clot caused by a ruptured fatty patch, a heart attack occurs; part of the heart muscle may die due to lack of oxygen.

Mechanical problems

o Body Mechanics *Proper Form o Different Gait Styles Structural Weaknesses • * Flat Feet • * High Arches • * Over pronation • * Supination

The flight-or-fight response

o Brain: endorphins (painkillers) are released so that fighting or fleeing is possible even if injured o Heart: stress hormones cause the heart to beat faster, and an increased rush of strength and energy is felt o Liver: stored sugars and fats pour into the bloodstream for quick energy o Muscles: tension increases in preparation for action; oxygen is released to muscles for strength o Lungs: breathing rate quickens to bring more oxygen to muscles o Blood vessels: blood clots faster for protection should injury occur; blood pressure is elevated to ensure sufficient oxygen to muscles o Digestive system: ceases so blood may be shunted to the muscles and brain for quick physical and mental action o Skin: perspiration increases to provide cooling o Eyes/ears: pupils dilate, aiding vision; hearing becomes sharper. o Bladder/bowels: the urge to urinate and move the bowels increases to reduce danger of infection if abdominal injury should occur o Mouth: saliva is reduced as fluids are diverted to more critical functions o Reproductive system: sex hormones are reduced o Immune system: halts to reorganize in order to fight infection

Protein

o Builds and repairs tissues, maintains chemical balance, and regulates formation of hormones, antibodies, and enzymes - not an efficient form of energy. o 4 calories per gram. o 10-35% of daily calories. o Excessive protein may be linked to kidney disease and some cancers. o Complete proteins have all amino acids and are usually found in animal sources versus incomplete proteins that do not have all amino acids. o Body weight x .36 is the amount of grams of protein to consume throughout the day

Reframing (stress)

o Consciously reinterpreting a situation in a more positive light. o Reframe life's stumbling blocks into challenges. o Look on the bright side, take control of your reactions, learn to be an optimist. o Optimists have higher hardiness scores.

Coronary Heart Disease (CHD)/Coronary Artery Disease (CAD)

o Coronary heart disease includes angina pectoris, myocardial infarction, and the atherosclerotic process in the heart's blood vessels o CHD/CAD accounts for more than half of all cases of CVD and is the single largest killer of Americans o CHD and CAD are basically the same The terms are used interchangeably o CHD/CAD is most commonly the result of atherosclerosis

Minerals

o Critical to enzyme function in the body. Macro and trace minerals needed; calcium; iron; sodium; magnesium; potassium

Cancer - Prevention

o EXERCISE Builds immune function Lowers body fat percentage levels Exercise helps prevent cancer, even if a person has extra adipose tissue Moves food through the digestive system o Avoid tobacco products Includes cigarettes, smokeless tobacco, hookah, second hand smoke o Use UVA and UVB protecting sunscreen o Healthy diet Lower in processed foods and high sodium foods Higher in cruciferous vegetable

Identify four lifestyles changes to reduce CVD risk

o EXERCISE Builds immune function Lowers body fat percentage levels Exercise helps prevent cancer, even if a person has extra adipose tissue Moves food through the digestive system o Avoid tobacco products Includes cigarettes, smokeless tobacco, hookah, second hand smoke o Use UVA and UVB protecting sunscreen o Healthy diet Lower in processed foods and high sodium foods Higher in cruciferous vegetable

heart disease - prevention/treatment

o EXERCISE Increases HDL (good cholesterol) and decreases LDL (bad cholesterol) • HDL = good (takes away fatty parts/like a rumba) Helps maintain or lower blood pressure o Diet o Maintain a healthy weight o Avoid tobacco products o Alcohol in moderation o Stress management/coping o Know your numbers o Blood pressure o Cholesterol

Lifestyle changes for stress

o Eat a healthy diet o Practice time management o Reduce/Avoid alcohol, drugs, and cigarettes o Get plenty of restful sleep o Develop satisfying relationships o Develop and utilize social support o Schedule "me time"

10 ways to protect your heart

o Exercise regularly o Eat a heart healthy diet o Maintain blood pressure and blood cholesterol levels within acceptable limits o Don't smoke o Keep your weight within reasonable limits and watch the extra pounds in your waistline o Keep blood sugar (glucose) levels at normal or below o Don't let your triglyceride level exceed 150 mg/dl (or 100 mg/dl if you have other coronary risk factors) o Control stress and hostility o Limit alcohol consumption o Be aware of your genes

o Can you describe exercises recommended to reduce the risk of lower-back pain?

o Exercises are recommended in Lab Activity 8-2 Pelvic tilt Abdominal curl Oblique abdominal curl Low back stretch Lying hamstring stretch Cat stretch Upper back lift Alternate arm/leg lift o Pilates, stability ball exercises, yoga, and Tai Chi may also be helpful

• How to Spot a Stroke F. A. S. T.

o F = FACE Ask the person to smile. Does one side of the face droop? o A = ARMS Ask the person to raise both arms. Does one arm drift downward? Is it numb? o S = SPEECH Ask the person to repeat a simple sentence; for example, "The sky is blue." Is the speech slurred or jumbled? o T = TIME If the person has any of these symptoms, even if the symptom (or symptoms) goes away, act FAST. Call 911 immediately. Note: Another sign of stroke: Ask the person to stick out his/her tongue. If the tongue is crooked or goes to one side, that is a sign of stroke.

Lifting and carrying posture

o Get help if object is too heavy o Bend at knees and hips - not waist! o Staggered stance o Keep weight close to body when lifting o Position properly - avoid spinal rotation

Create a memory bank (stress)

o Happiness comes from noticing and enjoying the little things in life. o Savor special experiences of your life and store them in your memory bank. o Journaling will help you remember them. o Allow yourself to remember pleasant things and feel happy.

Heat and Pain Reliever

o Heat applied too early stimulates blood flow and increases swelling and inflammation o Stick with ice for the first 48 to 72 hours after an injury o Use heat after swelling has completely subsided, to speed healing, relax muscles, and reduce stiffness o Anti-inflammatory medications such as aspirin or ibuprofen inhibit the natural healing

• Perception and Control (The two things that stress comes down to)

o How do you see things? This is what makes or defines a stressor o Whether a particular stressor causes a negative reaction depends on whether the person perceives that stressor as being negative. o Some problems related to faulty perceptions o Control is a major factor. The perception of not having control is very stressful. o People who handle stress best tend to control their lives and look for active solutions to the problems and circumstances of their lives.

Stress management skills

o How you perceive and manage the stressor is more important than the amount of stress. Exercise Relaxation techniques Lifestyle changes Reframing Laughter and humor Creating a memory bank o Avoid negative coping methods - drugs, alcohol, cigarettes, sex, shopping, gambling, violence, etc.

• Treatment for Common Injuries: P.O.L.I.C.E

o Ignore the classic advice to "run it off" o Don't let the problem get worse o Remember the P.O.L.I.C.E. acronym: o Goal: reduce swelling so healing can begin

• Diabetes Mellitus - Types

o Insulin helps regulate blood sugar o Type I (Insulin dependent) Autoimmune disease that destroys insulin producing cells Type II o Prediabetes (Insulin resistant) Glucose levels higher than normal but not yet diabetic

Cancer - Early detection

o Monthly self-exams o Regular screenings o Warning signs

Basal Cell Skin Cancer

o Most common form of skin cancer o Curable when detected early o Affects 5th layer of skin o Waxy or burly growth (like a pimple)

Water

o Most important nutrient. o Involved in every function of the body. o 2/3 of your body weight. o Dehydration can result in fatigue, stress, headaches, constipation and hunger. o Drink an adequate amount of plain water. Body weight in pounds/2 = ounces per day Urine color chart - Chapter 7

• Provide three tips for avoiding an overuse injury.

o Need time to recover between workouts Recovery does not just rest • Everyone has different points when it's time to recover *Quality sleep, hydration, nutrition, still moving o Increase duration by 10% weekly Slow and steady prevents injury o Avoid overtraining - know signs (Shown below)

Heat Cramp (Heat illness)

o Painful muscle spasms o Direct pressure and stretching (to get rid of them) o Painful muscle spasms, sweaty skin, normal body temperature o Immediate care: direct pressure, stretching, gentle massage, ice, and drinking cool water or colas

Very specific to pregnant women (exercising)

o Physician clearance is a must! Healthy mother and child Doctor says it's okay to exercise o No exercise in a supine position after the first trimester. o Avoid motionless standing. o Avoid deep flexion/extension of joints. o Avoid ballistic movements. o Don't restrict caloric intake. o Rise gradually from the floor to avoid sudden drop in blood pressure. o Avoid exercises that use the Valsalva maneuver (holding breath during intense activity). o Don't be on back for too long o Injury is more likely because of loose joints Try not to do jumpy or jerky movements/STABLE

Complex carbohydrates

o Potatoes, rice, whole grains, beans, vegetables, etc. o Should comprise 35-55% of our caloric intake. o Supply dietary fiber. insoluble and soluble; o Recommended daily fiber is 25-38 grams o Brown vs. white White is simpler and processed Brown has more of the natural elements that take longer to break down, and thus provides energy longer

Relaxation techniques

o Practice the following relaxation techniques to find the one that you feel most comfortable using and that works for you. Meditation Autogenic training and imagery Progressive Relaxation Abdominal breathing Hatha Yoga Massage

Carbs

o Primary source of energy o 4 calories per gram o 45-65% of daily caloric intake depending on activity levels o Comes mostly from plant sources o Two types Simple (sugars) Complex (starches)

Heat exhaustion (Heat illness) (a moderate illness)

o Profuse sweating, cold skin, flu-like symptoms, dizziness, rapid pulse, shallow breathing, headache Same symptoms appear for Exertional Heat Stroke - difference is core temperature (The next stage after Heat Exhaustion) o Get out of heat, force fluids, refer to physician o Profuse sweating; cold, clammy skin; flulike symptoms; dizziness and weak, rapid pulse; shallow breathing; headache; normal or slightly above normal temperature o Immediate care: get out of the heat, cool the skin, place in shock position with feet elevated, reassure, apply wet towels, and transport to an emergency facility if rapid improvement is not seen

fats

o Provide stored energy and fat-soluble vitamins, needed for growth and healthy skin and hormone regulation. o 20-30% of calories no more than 10% saturated. o 9 calories per gram. Over double the amount of calories as the other two groups makes people feel fuller longer

Laughter and humor (stress)

o Psychological relief from tension, anxiety, anger, hostility, and emotional pain. o Causes endorphins to be released in the brain It helps relax the blood vessels and blood circulation. o Try to see the humor in everyday situations and don't be afraid to laugh at yourself. o Avoid humor that is at someone else's expense

Harmful effects of stress

o Psychosomatic disease: physical ailment that is mentally induced Cancer Allergies Asthma Hay fever Rheumatoid arthritis Backache Depression Hypertension Stroke Cardiovascular disease Ulcers Migraine headaches Tension headaches Addictions

exercise (stress)

o Releases endorphins o Many physicians prescribe exercise instead of medications or tranquilizers o Exercise is a natural way to relax and renew energy

Back tips for sitting, standing, and driving

o Sedentary jobs and lifestyle make us vulnerable to back pain At a desk, sit close to your work and keep your hips and knees at a 90-degree angle, with both feet on the floor Maintain good posture while driving For long periods of standing, minimize stress by putting one foot on a low stool; and frequently shift your weight Wearing high-heeled shoes is unhealthy for the lower back Avoid having to twist your neck when using the phone Get up, stretch, and walk periodically Use stress reduction and relaxation techniques

Sleeping posture

o Sleeping on your back with knees slightly elevated is a commonly recommended position o Side sleeping with pillows between knees to relieve pressure on spine is also recommended o Avoid sleeping on stomach

Simple Carbohydrates

o Soft drinks, cakes, cookies, ice cream, candy, etc. Suffix of "ose" • Means easy, quick energy that runs out fast o Avoid these on the labels Drastic elevation and then suddenly no more energy (roller coaster) o Should be 10% of our caloric intake o Recommended values for added sugars Males • no more than 9 teaspoons Females • no more than 6 teaspoons o Lower the number the more sustainable energy level it has o Higher number has more of the rollercoaster affect in energy levels

Top 10 ways to improve Back Health

o Stretch and strengthen o Use good sitting posture o Use good standing posture o Change positions frequently o Use good sleeping posture o Use good lifting techniques o Don't overdo it o Keep active o Manage your weight o Distribute the load

Heat stroke (heat illness) (a severe medical condition)

o Temperature as high as 106°F, no perspiration, very hot dry skin, skin color bright red or flushed (if African American, ashen), rapid strong pulse, decreased blood pressure, unresponsiveness (confusion, staggering, or agitation), nausea, vomiting, diarrhea, headache o Immediate care: aggressive, whole-body cooling (cold water/ice immersion); transport to hospital quickly (call EMS); remove as much clothing as possible without exposing the individual; wrap in cold, wet sheets for transport; treat for shock (place in a semireclining position) o No sweating, dry skin, very hot high temperature, bright red skin, unresponsiveness o More common in children and older people o Call 911 or transport immediately, this is a life threatening condition; cool body quickly, treat for shock

Men

o Testosterone allows... to gain greater muscle mass during puberty and allows for greater possibility of hypertrophy heart and lungs larger = greater oxygen potential about 50% stronger muscle mass increases due to testosterone have the advantage in performance and endurance have larger hearts and lungs arterial blood has more hemoglobin: the oxygen-carrying component in red blood cells

Common muscle imbalances

o The general rule in avoiding injuries is to stretch the muscles that are tight and strengthen the opposing muscles that are weak

When to seek medical help

o The injury is extremely painful and does not feel better in a day or two. o There is joint pain lasting more than 2 days or tenderness when you press on a specific spot. o There is loss of strength or range of motion. o The limb gives way when you try to use it. o You heard a pop or snap when the injury occurred. o The injured area looks misshapen or lumpy. o There is numbness or tingling in the injured area.

Type D personality

o Truly harmful emotions are typical of Type D personalities—those that are "distressed" Type D personality: possessing negative emotions and a tendency to be depressed, anxious, insecure, and distant o Even the most distress-prone person can learn to cope with stress and beat back anxious thoughts

Guidelines for exercise to anyone

o Use "talk test" or RPE to gauge exercise intensity. o Always warm up and cool down o Avoid extremes of barometric pressure o Stay hydrated. o Stop activity if unusual symptoms occur. o Avoid heat injury.

Top 10 tips for preventing injuries

o Warm up properly o Progress slowly o Work out regularly o Cool down o Stretch for flexibility o Try cross-training o Drink water before, during, and after exercise o Modify workouts in extreme heat or cold o Pay attention to pain. o Wear good, well-fitted shoes

Vitamins

o Water soluble - B and C Need to be hydrated to utilize these vitamins o Fat soluble - A, D, E, and K Need to be supplemented with fats D, E, and K are important to heart health Fat transports them across the body o Vitamins are necessary for metabolic function. o Best place to get vitamins is from food. o A complex vitamin tablet (plus calcium and iron for women) is acceptable.

footwear

o Wearing improper or worn-out shoes places added stress on hips, knees, ankles, and feet These are the sites of up to 90% of sports injuries o Shoes should provide good shock absorption, support, and stability, but they must also allow flexibility o Shoes worn 5 to 10 hours per week during exercise should likely be replaced every 6 months

recommendations for prevention of different skin cancers.

o use sunscreen - at least SPF 30 with UVA and UVB protection o avoid prolonged exposure o plan activities during morning and evening o avoid tanning o protect children from the sun - even one exposure could increase risk for future cancer, use screenings and prevention techniques

Soluble fiber

oatmeal, nuts and seeds, dried peas, beans, lentils, apples, pears, strawberries, blueberries

sneakers

offers everyday comfort and stylish, on-trend details

Basketball shoes

offers extra ankle support and excellent traction

training shoes

offers maximum agility and supports variety of movements

The Rate of obesity

on the rise 13.4% in 1960 35.7% in 2012 11% worldwide

Patellofemoral syndrome

pain around and under the kneecap, along with knee stiffness

Plantar fasciitis

pain due to micro tears of collagen fibers of the plantar fascia, a long thick band of connective tissue on the underside of the foot

o Tendinopathy

painful tendon overuse conditions

Challenge

perception of change as opportunity

• Amphetamines:

powerful central nervous system stimulants o Controlled drug; illegal without a prescription o Can boost physical performance and increase aggressiveness o Have numerous side effects that can impair performance o Can lead to dependency; and can be deadly

Omega-3

preferred; Lowers total cholesterol and risk for heart disease and stroke; inhibits atherosclerosis and inflammation in blood vessels; may lower blood pressure; reduces blood clots; can reduce occurrence of cancerous tumors; Cold-water fish; and in lesser amounts, walnuts, flaxseed, flaxseed oil, green leafy vegetables, canola oil, wheat germ, soybeans

Saturated fats

primarily in foods of animal origin All animal fats also contain cholesterol Diets high in saturated fat elevate blood cholesterol levels and have a strong link to heart disease and stroke

Essential fat

required for body functioning It is stored in major body organs and tissues and throughout the central nervous system Females have additional essential fat for childbearing and other hormone-related functions

Eustress

response to happy, pleasant stressors; Daily uplifts (make the day go easier) • Examples: compliment, class getting canceled • Small graces that eases up your day Positive aspects of stress Focus towards things in the future to push through • Example: Summer break, jobs, vacations

creating a memory bank; laughter and humor; reframing; lifestyle changes; relaxation techniques; exercise

six strategies of stress

Common (bad) running form

slouching posture, heel striking, overstraining and bending from the waist lead to inefficient effort and many common injuries

Complex carbohydrates

starches; Complex carbohydrates are low in calories, nutritionally dense, and a rich source of vitamins and minerals Potatoes, rice, whole grains, beans, vegetables Should constitute 35-55% of our total caloric intake They supply an important nonnutrient: dietary fiber Fiber: the part of plant food that is not digested in the small intestine Insoluble fiber and soluble fiber Recommended: 28-34 grams of fiber daily

Fat cells (or adipose cells)

storage sites for energy

Simple carbohydrates

sugars; Carbohydrates' "fattening" reputation comes from refined and processed sugars Major sources of these added sugars include soft drinks and fruit drinks, desserts, and sweet snacks Refined sugars are "empty calories," meaning they have little nutritional value Excess sugar is linked to heart disease and some cancers Many people are consuming far more sugar than they realize

Tendinosis

tendon tissue degeneration without inflammation

Basal metabolic rate (BMR):

the amount of energy an individual expends even at rest to sustain vital functions of the body

Storage fat

the extra fat that accumulates in fat cells around organs and beneath the skin to insulate, pad, and protect the body from trauma and cold

tendons

the fibrous cords that connect muscles to bones and transmit the force of muscle contraction

Carbohydrates

the major source of energy for the body, stored in the liver and in muscles in the form of glycogen Recommended: 45-65% of daily calories consumed Provide 4 calories per gram

proteins

the major substance used to build and repair tissues, maintain chemical balance, and regulate formation of hormones, antibodies, and enzymes Can also be used for energy, but it is not an efficient source Most Americans get more than enough protein Excessive protein (especially red meat) is linked to kidney diseases and several cancers Protein is found in both animal and plant foods Plant sources of protein have the advantage of not also containing high amounts of fat and cholesterol; o According to the National Institutes of Health, top plant sources of protein include: o Almonds, black beans, garbanzo beans, hazelnuts, kidney beans, lentils, peanut butter, peanuts, pinto beans, split peas, sunflower seeds, tempeh, tofu, walnuts o 3.5 ounces of chicken = 28 grams of protein o ANABOLIC PHASE • 0 - 45 minutes Post-Workout • Food or drink with a 3:1 Carbohydrate to Protein ratio • ~120 minutes Post-Workout • Small meal of CHO and PRO

fats

the most concentrated form of food energy, providing 9 calories per gram Also known as lipids; necessary for growth and healthy skin and for transporting fat-soluble vitamins; also linked to hormone regulation In the absence of carbohydrates, fats burned for energy produce ketone bodies, a toxic waste product; Dietary fats consist of three forms: saturated, monounsaturated, and polyunsaturated

stress

the nonspecific response of the human organism to any demand made upon it (Selye);

vitamins

the organic catalysts necessary to initiate the body's metabolic functions Vitamins A, D, E, and K are fat-soluble vitamins transported and stored by the body's fat cells and liver Vitamin C and the B complexes are water-soluble vitamins, which remain in various body tissues for a short time Vitamin needs are for the most part satisfied in our diets

Weight cycling

the repeated loss and regaining of body weight Called the yo-yo syndrome when the result of low-calorie or fad dieting Weight cycling can be prevented by monitoring caloric intake and exercise habits Weight cycling should not affect the success of future weight-loss efforts As with any behavior change, you may experience cycles of success and lapses before finally succeeding

acute stress

the short-term response to imminent danger; the most common type of stress; End point of stress Resolution to a stressor Example: End of finals week

polyunsaturated fats

use small amounts Lowers total cholesterol; lowers "bad" LDL cholesterol; may reduce risk of heart disease; Corn, soybean, safflower, and sunflower oils; tub margarines; mayonnaise; salad dressings

Disordered eating

varied behaviors that do not meet the full criteria for anorexia, bulimia, or binge eating disorder Approximately 30 percent of people who seek treatment for an eating disorder have OSFED A considerable proportion of their lives is consumed by preoccupation with weight, body image, and food

Insoluble fiber

whole-wheat breads, barley, couscous, brown rice, wheat bran, carrots, zucchini, celery, whole-grain cereals

Skin Self-Exam

• "If you can spot it, you can stop it" o Look for a new growth or any skin change o What you'll need: a bright light; a full-length mirror; a hand mirror; two chairs or stools; a blow-dryer o Examine head and face, using one or both mirrors; use a blow-dryer to inspect scalp o Check hands, including nails; and in full-length mirror, examine elbows, arms, underarms o Focus on neck, chest, torso; women, check under breasts o With back to the mirror, use hand mirror to inspect back of neck, shoulders, upper arms, back, buttocks, legs o Sitting down, check legs and feet, including soles, heels, and nails; use hand mirror to examine genitals

Exercise addiction

• A "positive addiction" can be a healthy adaptation to the barriers to exercise in life • Exercise addition is a chronic loss of perspective on the role of exercise in a full life o The difference is seen in the attitude and the consequences o Addicted persons do not see value in unrelated activities and pursue exercise against their own best interests • Working out should always have an element of play

Exercising and Common illnesses

• Activities to consider o Walking, jogging, swimming, biking, yoga, t'ai chi • Activities to avoid o Heavy strength training, endurance training, HIIT, team sports, extreme temperatures

Risk factors for skin cancer

• Although anyone can get skin cancer, these characteristics indicate higher risk: o Light skin color o Family history of skin cancer o Personal history of skin cancer o Atypical mole or a large number of moles (over 50) o Freckles (indicating sun sensitivity and sun damage) o Severe sunburn in childhood o Chronic sun overexposure o Frequent use of tanning beds, especially before age 20

Exercise and Chronic Health Conditions

• Although people with certain chronic conditions can benefit immensely from exercise, these conditions may require extra care o Arthritis o Asthma o Diabetes mellitus o Hypertension o Osteoporosis • It is important to check with a physician

Exercising in the Heat

• Avoid high heat exercise to prevent hyperthermia. • Drink plenty of water - before, during, and after exercise. • Wear loose and light-colored clothes. • Acclimate to the warmer weather. • Check with physician about effects of any medication with exercising in the heat. • Stop at the first sign of heat illness. • Know signs of heat illness • The body can acclimate to heat but not to dehydration; drink plenty of cold fluids • Overexertion in hot weather can lead to heat cramps; heat exhaustion; heat stroke; or hyperthermia: a life-threatening condition in which the body's temperature rises to a dangerous level

Sun Safety

• Avoid prolonged exposure when UV radiation is strongest, between 10 AM and 3 PM, even on overcast days • Plan activities for early morning or late evening • Apply a broad-spectrum sunscreen (protecting you from both UVB and UVA radiation) rated SPF 30 or higher; and reapply ever 2 hours or after swimming or perspiring • Wear protective clothing • Avoid tanning even in tanning parlors or with sunlamps; there is no such thing as a safe tan • Protect children from too much sun, as perhaps most of the damage is done in childhood and adolescence • Know what skin cancer looks like and examine your skin at least once a month

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

• Can respond equally to training/exercise • Relative to body size, fitness gains from exercise for men and women are essentially the same o Loss of fat from deposit areas o Increased bone density o Decreased exercise heart rates • Despite differences in heat management, women adapt to heat just as well as men

Top 10 Guidelines for Hot Weather Exercise

• Cut back on your rate of perceived exertion (RPE) • Work out in the cooler morning or evening hours • Wear light-colored, wick-away and loose-fitting apparel, exposing as much skin to the air as possible • Pay attention to fluid needs • Wear a lightweight, light-colored hat or visor • Work out with a buddy • Work out in shaded areas or inside, avoiding sunbaked asphalt or concrete • Check with your doctor about the heat effects of any medications you take • Do not wear vinyl or rubber sweat suits • Stop exercising at the first sign of heat illness

Soluble Complex carbohydrates

• Digestible • Can help control diabetes

- Exercise and Disease Resistance

• During exercise, heat is produced and released, and this increase in body temperature can create an environment unacceptable to pathogenic invasion • Overtraining could lead to a weakened immune system increase susceptibility to colds and infections • When ill, decrease the intensity and frequency of exercise and avoid exercising to the point of exhaustion • Take time to recover; do not try to sweat out your illness

- ACOG Guidelines for Exercise During Pregnancy and Postpartum

• Enjoy physical activity on most, if not all, days of the week • Do not perform exercises while in a supine position after the first trimester • Avoid activities with a high risk of falling • Inactive women or those with medical complications should be evaluated before exercise • Women with a history or risk for preterm labor or fetal growth restriction should reduce activity in second and third trimesters • Avoid heat injury • Avoid extremes of barometric pressure • Avoid ballistic movements • Avoid deep flexion or extension of joints because of connective tissue laxity • Always warm up and cool down • Use "Talk Test" or RPE to gauge exercise intensity • Take care to rise gradually from the floor to avoid a sudden drop in blood pressure; and activity involving the legs should be continued briefly • Avoid exercises that employ the Valsalva maneuver (breath-holding) • Women who have led sedentary lifestyles should begin with low intensity activities and advance levels gradually • Stop activity and consult a physician if unusual symptoms occur

Pregnancy

• Exercise is good for both the pregnant woman and her baby • Women are encouraged to limit exercise routines based solely on maternal symptoms and rate of perceived exertion • Precautions should be heeded; and impact activities may become uncomfortable • Breath-holding Valsalva maneuvers should be avoided (pregnant or not) • Stress incontinence: an involuntary leakage of urine when laughing, coughing, sneezing, or exercising • Common problem, especially for women over 30 who have given birth • Can be improved with Kegel exercises: contracting the pelvic floor muscles, holding, then relaxing fully • Postpartum recovery times vary greatly • A careful, progressive exercise program will make recovery faster, but women should not rush into impact activities • Avoid fatigue and dehydration • Wear a good supportive bra

• What are the effects of a regular program of exercise on the aging process?

• Exercise of moderate intensity improves overall quality of life and may increase quantity of life by lowering the risk of major diseases o The risk of developing Alzheimer's disease has been linked to many conditions related to the heart or blood vessels • You are never too old to begin exercise

Males and exercise

• Exercise slightly lowers hormonal levels, but sperm count and libido are generally not affected • Most authorities now believe there is no link between testicular cancer and bicycling o Some bike saddles and riding positions do cause pressure that can lead to pain and numbness; but standing up for a few seconds while riding alleviates the problem • Regular exercise reduces risk of both testicular and prostate cancer

Benefits of Exercise for Older Adults

• Helps maintain the ability to live independently and reduces risk of falls and fractures • Increases energy • Decreases risk of dementia, frailty, and Alzheimer's disease • Helps maintain healthy bones, muscles, and joints; and control the joint swelling and pain of arthritis • Enhances cardiorespiratory function and circulation; and enhances insulin sensitivity • Reduces constipation • Reduces symptoms of anxiety and depression, and improves mood • Helps improve stamina and strength • Reduces risk of dying from coronary heart disease, high blood pressure, colon cancer, and diabetes • Improves posture, decreases backache, enhances appearance, and helps control weight • It doesn't matter you age, it's based on physical capacity • Balance and coordination are important to exercise when older

Sodium

• High levels can have an effect on blood pressure and bone density. • Limit intake to 1,500 mg per day.

Face Arms Speech Time

• How to Spot a Stroke F. A. S. T.

Calcium

• Inadequate amounts contribute to osteoporosis.

Iron

• Inadequate iron can be a problem especially among women, teenagers and athletes. • Contribute to anemia (low iron). • Avoid too much iron - heart disease.

hydrogenated oils and trans fat

• Increases bad cholesterol and decrease good cholesterol • Hydrogenated means that its trans fats o when there is less than .5% of transfat in one serving it can say its fat free; can increase risk of heart disease and stroke; can increase risk of type 2 diabetes; processed foods made with partially hydrogenated oil

Magnesium

• Ligament health

Water

• Most people stay healthy with 3-6 glasses of fluids a day, depending on activity level, temperature, altitude, what else is consumed, and body size o Tap water or bottled water o Water in other beverages and foods • It is possible to drink too much water o Hyponatremia: water intoxication, a dangerous condition resulting from a very low sodium level in the blood

Insoluble complex carbohydrates

• Non-digestible • Increases fecal bulk • Keeps digestive system moving

Reduce your Risk of Cancer

• Only 5% of cancers are due to environmental factors, usually the result of exposure to carcinogens

Limit Sun exposure

• Overexposure to the sun is the main cause of skin cancer, the most common form of cancer o It strikes about one in five Americans • It's not necessary to totally avoid sun exposure o Vitamin D, synthesized by the skin when exposed to UVB radiation, cuts risk of several other types of cancer o To reduce risks, a combination of small amounts of sun exposure and vitamin D-fortified foods or supplementation is recommended

Regulate body processes

• Prefers fats with hormones o Vitamins, minerals and water are also important

Fluid Replacement

• Profuse sweating is not likely to create an electrolyte deficiency. A normal diet will replace any lost electrolytes. • Rehydration is critical. o How hydrated in the last 48 hours • Water is considered the best method of rehydration. • With exercise of 1 hour or more, sports drinks may be beneficial. • Check your urine color • One hazard is dehydration, which disturbs cellular fluid and one's balance of electrolytes: essential minerals in the form of salts • Profuse sweating is not likely to create an electrolyte deficiency o A normal diet will typically replace any lost electrolytes o Rehydration is critical, using thirst or individual sweat rate (ISR) as a guide o Cold water is considered the best method of rehydration o With exercise of more than 1 hour, cold electrolyte-containing sports drinks may be used

Aging and physical activity

• Sarcopenia: loss of muscle and strength, decreased quality of muscle tissue, and bone loss o People lose about 1 percent of their muscle each year after around age 30 • The most significant factor contributing to physiological decline is lack of regular exercise o Regular physical activity has the same advantages for seniors as for younger people

Common cancers

• Skin cancer accounts for nearly half of all cancers o Eventually develops in about one in five Americans o Three main types are caused by UV radiation: basal cell, squamous cell, and malignant melanoma o Malignant melanoma, which usually starts as a dark wart or mole, accounts for about 75% of skin cancer deaths Rates of death are higher among men o People with naturally dark skin have a built-in measure of protection o Surgery is the usual treatment, sometimes with radiation

Strengthen and stretch key muscles (prevent lower back pain)

• Strengthen - abs, glutes, upper back • Stretch - back, hamstrings, hip flexors

Factors effecting immunity for skin cancer

• Stress • Age • Sex • Sleep • Climate • Mood • Diet • Training age • Exercise

Exercising in the cold

• Thin breathable LAYERS o Even with shoes • Wearing bright colored clothes when it is dark outside • Layer clothing • Avoid overheating • Avoid overexposure o Hypothermia: a life-threatening condition in which body temperature drops to a dangerously low level • Protect hands, feet, and ears • Work with the wind • Exercise with caution • Stay motivated • Be safe by sharing your plans with others

• Anabolic-androgenic steroids (AAS): • Amphetamines: • Diuretics • Caffeine

• What drugs affect physical performance?

Potassium

• does everything • Heart rate, muscle contraction, and other areas

Provide energy

• prefers carbohydrates (main source of energy) • Brain only functions on carbohydrates

Build and repair body tissues

• prefers protein • needs carbohydrates (for energy) and water (carbohydrates brings this with it/a transporter of water)