HP 291 QUIZ 1

In 1996, the US Surgeon Generals Report on Physical Activity and Health was described as

"a passport to good health for all americans" -with the goal being to weave physical activity into the fabric of daily life

ACSM Complete Guide to Fitness and Health 2 Steps

- Examine your goals and consider how an exercise program can fit into your life - Determine the specifics of what to include in your personal exercise program

How to estimate the number of calories you use (less precise)

- FIRST calculate your BMR based on your age, sex, height, and weight - SECOND add in the thermic effects of food and activity (time consuming)

Health Eating Pattern LIMITS

- Saturated fats and Trans fats Consume less than 10% of calories per day from saturated fats - Added sugars Consume less than 10% of calories per day from added sugars - Sodium Consume less than 2,300 milligrams per day of sodium -Alcohol Consumption Consume in moderation up to one drink per day for women up to two drinks per day for men

SMART goals stands for

- Specific - Measurable - Attainable - Realistic - Timely

Health Eating Pattern INCLUDES

- Variety of vegetables from all of the subgroups - Fruits (especially whole fruits) - Grains (at least 1/2 whole grains) - Fat-free or low fat dairy, including milk, yogurt, and cheese (no soy beverages) - Variety of protein foods - Oils

Fats

- also called lips (cholesterol is in the lip family) - are provided in the diet from such sources as animal protein, butter, oils, nuts, and many refined products - fats are needed in appropriate amounts for normal functioning in the body - is a major source of energy, especially when at rest or performing low-to-moderate intensity - are present as saturated fats, monounsaturated fats, and polyunsaturated fats (based on chemical structure of the fat) - trans fats are found naturally in animal products, margarine, and snack foods but can be manufactured through hydrogenation - "trans fat free" means less than 0.5% - total fat intake should be between 20 to 35% of calories

Physical Activity Guidelines for Americans suggests

- although the risk of injury increases with ones total amount of physical activity, individuals who are more physically active may have fewer injuries from other causes

US Surgeon General's Report on Physical Activity and Health (TAKE HOME POINTS)

- americans can substantially improve their health and quality of life by including moderate amounts of physical activity in their daily lives - those who are already achieving regular moderate physical activity additional benefits may be gained by further increases in activity levels - health benefits from physical activity are achieveable for most americans

Supplements

- are NOT regulated by the FOod and Drug Administration (FDA)

Proteins

- are made up of small units called amino acids which are considered the building blocks of the body - promote muscle growth and are required for many body functions - are NOT used for ENERGY unless you are deficient in your intake of carbs - used to promote growth and normal body functions - should account for about 10% to 15% of total calories ( 10% to 35% for adults) - personal protein requirement is based on your body weight; should consume approx. 0.36 grams of protein for each pound of body weight

Carbohydrates

- are vital for the optimal functioning of your body (approx. 45% to 65% of your calorie intake should be from carbs) - brain and central nervous system rely on carbohydrate or glucose in the blood for energy - carbs are an important source of energy during physical activity - WITHOUT carbs in your diet, you will not be able to fully enjoy a vigorous workout bc your body will not have fuel it needs to perform - exist in the form of sugars, starches, and fiber - focusing on fruits, vegetables, and whole-grain products MAXIMIZES the health BENEFITS of carbs

Nutrients INCLUDE

- carbohydrates, fats, proteins, vitamins, minerals, water - carbohydrates, fats, and proteins are found in larger "macro" quantities (known as macronutrients) - vitamins and minerals are found in smaller "micro" quantities (known as micronutrients)

Hydrogenation (of Trans Fats)

- changes the structure of fat to make it more stable and as a result more like saturated fats - used to increase the shelf life of the product, make it taste more like butter, and save money - saturated fats are solid at room temp

Micronutrients

- include vitamins and minerals - are part of energy yielding reactions in your body, but CANNOT provide ENERGY directly

Fiber

- includes parts of food that the body cannot break down and absorb - sources include: vegetables, fruits, and whole grains - promotes greater feelings of fullness and bowel health

Starch

- is a more complex form of carbohydrate that the body can use for energy and are found in products such as vegetables and grains - different from sugars bc they are chemically composed of long chains of sugars linked together

Flexibility (CH2)

- is the ability to move a joint through its full range of motion - is the amount of movement possible given the anatomical structure of the joint - flexibility is NOT a characteristic that you either have or don't have, you have the potential to improve flexibility through stretching exercises - can vary greatly among people but also among various joints in the body - can be affected by injury, disuse, and age - used in activities such as swimming, golf, tying your shoes, looking over your shoulder, zipping your backpack

Thermic Effect of Activity (TEA)

- is the amount of energy required for physical activity - measured in a laboratory when you are exercising on a stationary bike or treadmill - is the MOST VARIABLE of the 3 major components of total energy expenditure (TEE) - thermic effect of activity is 15% to 80% of total energy expenditure (TEE)

Nonexercise Activity Thermogenesis (NEAT)

- is the energy expended in unplanned physical activity - characterized by any unplanned physical activity that is not exercise but is more than just sitting still (ex: taking stairs and not elevator)

Total Energy Expenditure (TEE)

- is the total number of calories your body needs on a daily basis TEE is determined by: 1. Basal metabolic rate (BMR) 2. Thermic effect of food (also known as dietary induced thermogenesis) 3. Thermic effect of physical activity - other component, Nonexercise Activity Thermogenesis (NEAT)

Aerobic Fitness (CH 2)

- known as a cardiorespiratory endurance - activities are those that require oxygen to provide energy and are typically described as involving large muscle groups used in a repeated or rhythmic fashion Examples: jogging, running, bicycling, swimming, elliptical machines, stair climbers, tennis, basketball, soccer, etc. -most popular is walking - activities causes your breathing rate to go up and your heart to beat faster - should engage 3-5 days per week - range in frequency, intensity, and time (with the understanding that benefits continue to increase at higher levels of activity)

Macronutrients

- made up of carbohydrates, proteins, and fats - provide energy for daily activities and during exercise, recreational activity, and sport training Calories per Gram: - Carbohydrates: about 4 calories per gram - Proteins: about 4 calories per gram - Fats: about 9 calories per gram fats are much denser in regards to calories than carbohydrates and proteins, so they have fatty foods have more calories than lower fat foods Alcohol: about 7 calories per gram

Should I join a Fitness Facility or Exercise at Home

- membership options include large commercial health clubs, community fitness centers, and small storefront centers - important to consider services most important to you, the cost of membership, location, hours of operation, equipment, supervision, shower facilities, member services - fitness facilities offer a variety of options available for aerobic and muscular fitness training - exercises that are no-cost, equipment free options at home include: calisthenics (push ups, curl ups, jumping jacks), walking, jogging, and flexibility exercises

What are Fitness Professionals known as

- personal trainers - health fitness specialist - exercise physiologist mandated standards are not in place for personal trainers or fitness specialists - use a "buyer beware" mindset

Neuromotor Exercise Training

- this training allows your nervous system to interact with your muscles to move your body as well as to optimize agility and balance - are recommended for adults in the form of activites such as tai chi, pilates, and yoga

Skill-related components (of fitness)

-agility -balance -coordination -power -reaction time -speed important in sports and athletic competitions but are also involved directly/indirectly in your day to day activities

Influence of Sleep

-chronic sleep loss or sleep disorders are estimated to affect up to 70 million people -obtaining adequate sleep (quantity and quality) contributes to how you feel and function -restful night of sleep provides the energy and alertness necessary to handle daily challenges (can be obtained through exercising daily) -lack of sleep negatively affects productivity, relationships, and physical health -typical adult needs between 7 and 8 hours per night to feel well rested -sleepiness during the day is a simple but clear indicator that your body requires more sleep

You are UNIQUE in terms of your

-health status -current level of activity -fitness goals

Diet and Nutrition

-healthy diets are not restrictive diets filled with unappealing options but rather are full of nutritious and delicious foods -"diet" refers to what you eat, not a particular weight loss plan -75% of americans do not consume adequate vegetables, fruits, dairy, and oils but added sugars saturated fats and sodium are over consumed

Body Functions when Sleeping

-heart rate and blood pressure naturally fluctuate during sleep to promote cardiovascular health -cells and tissue are repaired as growth hormone is released during deep sleep -immune function is promoted with the creation of cytokines that target infections -hormones related to appetite change

When viewing healthy choices consider

-how various influences in your life interact to promote or challenge, your efforts to make healthy choices

Resistance Training benefits

-increase muscle size -improve muscle function -improve body composition -increase bone strength -improve glucose levels (and sensitivity to insulin) -increases the way your look and feel (confidence)

In what context are healthy lifestyle choices made

-individual and biological factors -home, work, community environments

Wellness

-is defined through your personal experiences and perspectives NEGATIVE VIEWPOINT -centers around engaging in activities in order to avoid negative consequences (Ex: exercising to be free of disease and debilitating conditions) POSITIVE VIEWPOINT -focus on balancing the many aspects or dimensions of life to promote health (Ex: exercising in order to develop a level of fitness that allows for full participation in recreational activities you enjoy) -exists across a continuum between the presence and the absence of each dimension or aspect of life -is NOT a STATIC or all-or-none situation but rather is DYNAMIC and CHANGING -touches all aspects of life

Chronic Stress

-is ongoing, grinding stress that is unrelenting for long periods of time -bring feelings of being overloaded -health conditions that result from untreated chronic stress include anxiety, insomnia, muscle pain, high blood pressure, and weakened immune system

Episodic Acute Stress

-occurs when acute stress is experienced frequently -Ex: taking on too many tasks, always late and rushing, move from one crisis to another, suffer from ongoing worry -Symptoms include persistent tension headaches, migraines, high blood pressure, chest pain, and heart disease

Why exercise promotes mental well-being

-offers a distraction -increasing self-confidence -providing physical relaxation -promoting positive body image "exercise is the best prescription" - no product can provide so many positive changes with so few side effects

What affects your Day-to-Day functions?

-physical activity -dietary choices

Muscular Fitness

-refers to how your muscles contract to allow you to lift, pull, push, and hold objects. -can be improved with resistance training; such as lifting weights, using resistance bands or cords, and performing body weight exercises (push ups and curl ups) -important for everyone throughout the lifespan; for children it strengthen muscles and for adults it improves quality of life and limits muscle loss

Flexibility

-refers to the ability to move a joint through a full range of motion -loss of flexibility can limit your ability to carry out daily activities -can be maintained or even improved through a comprehensive stretching program -Although activity is beneficial in the treatment of arthritis 38% of people report no leisure time activity Example: playing soccer, golfing, tennis

Body Composition

-refers to the makeup of your body -is the percentage of fat, bone, and other tissues to lean body mass -focus is the relative amount of muscle versus fat -body is made up of lean tissue (including muscle) and fat tissue

Stress

-stress is defined as the brain's response to demands -sources can be money, work, economy, family responsibilities, and personal health -common symptoms include feelings irritated, angry, anxious, nervous, lacking motivation, fatigued, depressed/sad, and overwhelmed -types of stress include: acute stress, episodic acute stress, and chronic stress

Healthy diet pattern consist of

-vegetables -fruits -grains (at least 1/2 being whole grains) -fat-free or low-fat dairy -variety of proteins limits saturated and trans fats, added sugars, and sodium -diet pattern can be individualized to fit within one's health needs, dietary preference, and cultural traditions

Dietary Guidelines for Americans (Reviews Two Realities)

1. Committee noted that 2/3 of Americans adults are overweight or obese and about half have at least one preventable chronic disease -due to poor dietary patterns, calorie overconsumption, and physical inactivity 2. Committee acknowledged Personal, Social, and Organizational , and Environment context in which lifestyle choices are made

5 Dietary Guidelines for Americans to Follow to Promote Healthy Eating

1. Follow a healthy eating pattern across the lifespan 2. Focus on variety, nutrient density, and amount 3. Limit calories from added sugars and saturated fats and reduce sodium intake 4. Shift to healthier food and beverage choices 5. Support healthy eating patterns for all Dietary Guidelines for Americans was published jointly by - US Department of Health and Human Services -US Department of Agriculture

Tips to Manage Stress

1. Plan your schedule -be aware of and in charge of your schedule -planning promotes effective time management 2. Avoid Procrastination -prevent stress by completing work in advance of a deadline 3. Relax with Deep Breathing -slowing your breathing rate as you increase depth of each breath helps to counteract the fast and shallow breathing from stress 4. Limit Alcohol Consumption -alcohol may reduce stress temporarily, but eventually produces more bodily stress 5. Talk to Family and Friends -discussing stressful events with others you trust can help get it off your chest and can allow you to receive recommendations

Questions to Consider when Purchasing Fitness Equipment

1. What are your fitness goals? 2. How much space do you have available? 3. How much money do you want to spend? 4. How does the equipment feel? 5. Is assembly provided?

Questions to ask when Creating an Individualized Program

1. What aspect of my body or my current health situation makes me unhappy but could be positively affected by a regular exercise program? 2. What do I want to change and why? 3. Am I willing to give up my current routine to make that change? 4. Do I have the motivation to make that change? 5. What has been my previous experience with personal health behavior change? -What worked and did not work? -How can reflecting previous experience help me this time?

Consider these Guidelines when Making Food Choices

1. Whole grain is better than processed or white grain 2. More color is better than less color when choosing vegetables 3. Less-processed foods are best

Should I Exercise Alone or in a Group

Exercising ALONE - is viable option for many people and can be very satisfying - can be done at home, outdoors, or even at a health club - can be a chance to turn off your mind from the stress of the day and focus on your exercise experience - always limit your exercise to the level of intensity appropriate to your current fitness level (to ensure safety) Exercising in GROUPS - can help each other make exercise a regular habit - claim health and well being benefits for yourself while also helping those around you - can be organized classes such as aerobics, spinning, or kickboxing - offer support and encouragement

Types of Fats

Monounsaturated Fats - include olive oil, canola oil, avocados, walnuts, and flaxseeds - have shown to be protective against heart disease and type 2 diabetes - lead to better health than consuming saturated fats Polyunsaturated Fats: - include safflower oil, corn oil, and fish oil - have shown to be protective against many diseases - eicosapentaenoic (EPA) and docosahexaenoic (DHA) are important to overall health Saturated Fats: - include: butter, cheese, meat, palm oil, and whole milk - increase the risk of disease, so less than 10% of your calories should come from saturated fats (closer to 7% is recommended)

Dietary Reference Intakes (DRI)

an umbrella term that includes: - estimated average requirement (EAR) - recommended dietary allowance (RDA) - adequate intake (AI) - tolerable upper intake level (UL) - DRI is focused on the nutrition requirements of nearly all healthy people - DRI are set by a committee established by the Food and Nutrition Board of National Academy of Sciences

Fitness Assessments

are helpful to provide evidence of improvement over time and establish a baseline - repeating periodically can provide objective evidence of your improvement or can show you areas that may need some attention - if beginner use assessments more frequency (every 2 to 4 months) - if experienced use assessments only a couple times per year

CARDIAC events (heart attacks)

are rare and the risk is greatest for those who suddenly engage in activity regularly active individuals have a lower risk of cardiac events whether during exercise or at other times

Preparticipation Screening

is used as a first step to establish whether you are ready to start or advance your exercise programs -GOAL of SCREENING is to determine if checking with your doctor is recommended before starting/progressing your program and if medically supervised program might be warranted -FIRST question relates to your current level of physical activity -FOLLOWING TWO question focus on current disease and then signs or symptoms of disease

Acute Stress

stems from demands and pressures that result from recent events or even events anticipated in the near future -are short-term, return back to baseline state of relaxation eventually -Ex: losing car keys, handling customer complaints -Symptoms include irritability, anxiety, tension headache, muscular tensions, digestive system problems, high blood pressure, faster heart rate, seating, and shortness of breath

Fight or Flight Response

the initial reaction of the body to stress during the alarm stage responses that prepare the body for action include: -heart beasts faster -blood pressure increases -breathing becomes heavy -pupils dilate -muscles tense

Muscular Power

incorporates the aspect of time - is greater when you are able to do the same movement in a shorter time or when more work can be done in the same time

Exercise

is a specific planned type of physical activity that is done in a structured manner to promote physical fitness -one category of physical activity -all exercise is physical activity, but not all physical activity is exercise Example: going on a walk with the purpose of increasing your aerobic fitness or lifting weights to improve muscular fitness

REGULAR Exercise

is defined as having performed planned, structured physical activity of at least 30 minutes at moderate intensity on at least three days each week for the past three months

BALANCED exercise program

is like a sturdy four legged chair -ignoring one of the exercise components will put your fitness program out of balance

Exercise Prescription (or program)

is more like an old family recipe handed down from generation to generation -NOT an exact formula -individualizing the exercise process personalizes the outcome -exercise program will be based on solid guidelines and a list of ingredients but then you will be presented with options to allow you to make the exercise program your own

Muscular Endurance

is the ability of a muscle or muscle group to exert a force repeatedly over time or to maintain a contraction for a period of time Example: lifting a small child repeatedly or continuing to hold up a child so he can see over a crowd at a parade, yoga, and rock climbing

Physical Activity

is the appropriate wording to use to refer to movement of the body that takes effort and requires energy above that required at rest -a broader , umbrella term Examples: day to day tasks such as light gardening, household chores, and taking the stairs at work

Thermic Effect of Food (TEF)

is the energy required to digest and absorb food - measured similar to BMR, but the time is usually about 4 hours after you have consumed a meal - thermic effect of food is 10% to 15% of total energy expenditure (TEE)

Basal Metabolic Rate (BMR)

is the energy required to maintain your body at rest (breathing, circulation) - determined BMR you need to fast from 8 to 123 hours and then undergo a laboratory test in which you sit quietly for about 30 min while the air you exhale is analyzed - BMR tests determine how many calories you burn at rest - BMR is 60% to 75% of total energy expenditure (TEE) - larger and more muscular the person is the higher the BMR

Muscular Strength

is the maximum amount of force a muscle or muscle group can produce - focuses on single effort activity such as moving a heavy box or lifting a loaded barbell

Muscular Fitness (CH 2)

- referred to as resistance training and addresses muscular strength, muscular endurance, and power - these training programs should include exercises for the major muscle groups (chest, shoulders, arms, upper/lower back, abs, hips, and legs) - have to apply an overload or stress beyond typical use to the muscle or muscle group to IMPROVE - REMEMBER TO REST, its key to the muscle adapting - DO NOT train the same muscle group two consecutive days

Stretching

- refers to exercises that move joints, along with the related muscles, tendons, and ligaments, through their range of motion - recommended to include in exercise program 2 to 3 days per week for 10 minutes

Physical Activity Guidelines for Americans (MAJOR FINDING)

- regular physical activity reduces the risk of many unwanted health outcomes and diseases - some physical activity is better than none. Greatest health risk comes from being totally sedentary, getting up and moving is important to start reducing disease risk and claiming benefits (some benefits can be indientied in just 60 minutes a week) - target 150 minutes per week of moderate intensity activity provides significant health benefits - additional benefits are possible for people who already are active, increase the amount of physical activity by exercising at a higher intensity more often for longer time - benefits of physical activity outweigh possible adverse outcomes - regular exercise week after week and year after year is the goal. Starting earlier in life and continuing throughout the lifespan is recommended

Resistance Training consist of

- repetition (average 8 to 15 reps) - sets (average 2 to 4 sets) Repetition: refers to the act of lifting a weight one time (most commonly higher) Set: refers to lifting the weight multiple times in succession (each muscle group is trained in sets)

Water

- required nutrient for all living beings - important for hydration and may be valuable for disease prevention - DRI recommended amount of water is 2.7 liters ( 91 oz or 11 cups) for WOMEN - DRI recommended amount of water is 3.7 (125 oz or 16 cups) for MEN - water balance means you are replacing the fluid you lose through sweating and urinating - water intake from food makes up 20% of total water intake -SWEATING is composed of water, electrolytes (sodium, potassium and chloride)

Aerobic Fitness

-"aerobic" means with oxygen -lungs, heart, and blood vessels work together to supply your muscles with needed oxygen during aerobic or cardiorespiratory endurance exercises -reduce the risk high blood pressure, high cholesterol, type 2 diabetes, control blood glucose levels -when your heart beats faster and you breathe at a quicker rate you provide a positive type of stress on your cardiorespiratory system (improving fitness and health) -EXAMPLE: walking, jogging, running, cycling, swimming, dancing, hiking, and sports such as tennis and basketball

Health-related components (of fitness)

-Aerobic Fitness -Muscular Fitness -Flexibility -Body Composition

Fitness Assessment EXAMPLE

Aerobic Fitness: - Do you find yourself breathless going up a short flight of stairs - Do you avoid social or recreational situation that may involve physical activity - Are you unable to keep up with peers in recreational activities or sport competitions Muscular Fitness: - Are you unable to lift a full bag of groceries from your vehicle - Do you struggle to hold your child or grandchild - Are you limited in your recreational pursuit by a lack of strength Flexibility: - Are you unable to reach over your shoulder to fasten a zipper - Do you find it difficult to look behind you to check for traffic when driving - Do you have to modify your movements to compensate for limited joint mobility Functional Fitness: - Do you find yourself unsteady when moving quickly from one position to another - Are you prone to falling Body Composition: - Are your clothes tighter than they were last year - Do you feel unhappy with your appearance because of weight gain - Does added body fat limit your enjoyment of recreational activities such as jogging or cycling

Health Benefits Associated With Regular Physical Activity

Children and Adolescents (6-17 years old) -improved cardiorespiratory and muscular fitness -improved bone health -improved cardiovascular and metabolic halth biomarkers -favorable body composition -reduced symptoms of depression Adults and older Adults (18 and older) STRONG EVIDENCE -lower risk of early death -lower risk of coronary heart disease -lower risk of stroke -lower risk of high blood pressure -lower risk of adverse blood lipid profile -lower risk of type 2 diabetes -lower risk of metabolic syndrome -lower risk of colon and breast cancer -lower risk of weight gain -prevention of falls -reduced depression -better cognitive functioning (for older adults) MODERATE/STRONG EVIDENCE -better functional health -reduced abdominal obesity MODERATE EVIDENCE -lower risk of hip fracture -lower risk of lung cancer -lower risk of of endometrial cancer -weight maintenance after weight loss -increased bone density -improved sleep quality

Why are physical activity and exercise important to your well-being?

Children who are active: -are more likely to be at a healthy body weight -perform better in school -have higher self-esteem -less likely to develop risk factors for heart disease (obesity) Adults who are active: -better able to handle stress -avoid depression -perform adilty tasks without physical limitations -maintain a healthy body weight -lower their risk of developing a # of diseases Elders who are active: -boosts immunity -combats bone loss -improves movement and balance -aids psychological well-being -lowers the risk of disease

Preparticipation Screening FLOWCHART

Do you currently participate in regular exercise? If NO, answer these TWO QUESTIONS 1. Do you have cardiovascular metabolic or renal disease? 2. Do you have any signs or symptoms suggestive of cardiovascular metabolic or renal disease? - If YES to either or both of these questions medical clearance is recommended before beginning with light to moderate intensity exercise - If NO to both of these questions start with light to moderate intensity exercise and progress gradually over time If YES, answer these TWO QUESTIONS 1. DO you have any signs or symptoms suggestive of cardiovascular, metabolic, or renal disease - If YES discontinue exercise and seek medical clearance before returning to exercise - If NO 2. Do you have cardiovascular, metabolic or renal disease? - If YES medical clearance is not necessary for moderate intensity exercise but is recommended before vigorous intensity exercise - If NO to both of these questions continue with moderate or vigorous intensity exercise and gradually progress over time as desired

Dimensions of Wellness

Physical: -ability to carry out daily activities with vigor and relative ease - Absent (unfit) ---> Present (fit) Social: -ability to relate well to others within and outside the family unit - Absent (disengaged) ---> Present (connected) Intellectual: -ability to learn and use info for personal development - Absent (mindless) ---> Present (aware) Spiritual: -ability to find meaning and purpose in life and circumstances - Absent (lost) ---> Present (secure) Occupational: -ability to find personal satisfaction and enrichment through work - Absent (frustrated) ---> Present (fulfilled) Emotional: -ability to understand feelings, accept limitations, and achieve stability - Absent (miserable) ---> Present (content)

ADDED sugars can be found

by checking the ingredients list - added sugars often include: brown sugar, corn sweetener, corn syrup, dextrose, glucose, honey, lactose, maltose, sucrose - added sugars are LISTED among the FIRST ingredients on the food label bc components are listed in the ORDER of predominance by WEIGHT - recommended to limit calories from added sugars to 10% per day

Key Factor in MAXIMIZING safety during exercise is to

consider your current level of activity as well as any health issues

Most Important FACTOR when selecting a shoe is

good support and proper fit