KIN 122CH1,3: The Physical Activity & Health Connection

health

"a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity" -WHO, 1948 1986- Considered less of an abstract state and more as a means to an end, which can be expressed in functional terms as a resource that permits people to lead an individually, socially, and economically productive life. Health is a resource for everyday life, not the object of living. It is a positive concept emphasizing social and personal resources as well as physical capabilities originally (early twentieth century): absence of disease -This medical model approach has two important limitations. First, restoring health through medicine, drugs, or surgery in an attempt to treat disease was the primary viewpoint, rather than prevention of the disease. -Second, viewing health as the direct opposite of physical disease does not take into account that human beings are multidimensional. All aspects of a person (e.g., thoughts, emotions, beliefs, values, relationships, passions) affect that person's functioning.

Factors Influencing premature death or longevity

( from greatest to least) 1. Behavior 2.Heredity: the transfer of biological characteristics from natural parents to offspring. Each of us has a cellular design that dictates shape and size and to a significant extent our personality and life expectancy 3. social circumstances: refers to our level of income, housing, education, and employment (socioeconomic status). In general, people with a lower socioeconomic status have poorer health outcomes than those who are better off. 4. Medical care: refers to limited or inadequate services from the healthcare system. For those without health insurance, health problems are generally more serious because uninsured individuals use fewer screening and preventive services and delay seeking care when they are sick. As a result, when they enter the medical care system, they tend to be more ill and at more advanced disease stages than are insured persons. 5. Environmental conditions: refers to everything around us, with a primary focus on the human-made environment. For example, exposure to toxic agents from environmental pollutants and occupational hazards can increase risk of ill health.

leading causes of death

(2007) vs. 1. heart disease 2. cancer 3. cerebrovascular disease 4. chronic lower respiratory disease 5. Accidents 6. Alzheimer's disease 7. Diabetes mellitus 8. Influenza/pneumonia 9. Nephritis 10. Septicemia (1900) 1.pneumonia/infl 2.TB 3.Diarrhea 4.Heart dis. 5.intracranial lesions 6.Nephritis 7.All accidents 8.Cancer 9.Senility 10.Diphtheria (went from communicable disease to non-com)

Adults (18-64) PA recommendations

(Physical Activity Guidelines for Amer-icans (USDHHS, 2008),) Adults (18-64) : should do 2 hours and 30 minutes a week of moderate-intensity, or 1 hour and 15 minutes a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic physical activity. Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week. -increasing to 5 hours a week of moderate-intensity aerobic physical activity, or 2 hours and 30 minutes a week of vigorous-intensity physical activity, or an equivalent combination of both. -Adults should also do muscle-strengthening activities that involve all major muscle groups on 2 or more days per week. Adults with Disabilities • Follow the adult guidelines. If this is not possible, these persons should be as physically active as their abilities allow. They should avoid inactivity.

quality of life

(descriptor of wellness) A subjective measure that reflects our levels of fulfillment, satisfaction, happiness, and feeling good about ourselves despite any limitations we may have

Children and Adolescents (6-17)

-Children and adolescents should do 1 hour or more of physical activity every day. • Most of the 1 hour or more a day should be either moderate- or vigorous-intensity aerobic physical activity. • As part of their daily physical activity, children and adolescents should do vigorous-intensity activity on at least 3 days per week. They also should do muscle-strengthening and bone-strengthening activity on at least 3 days per week. Children and Adolescents with Disabilities • Work with the child's healthcare provider to identify the types and amounts of physical activity appropriate for them. When possible, these children should meet the guidelines for children and adolescents—or as much activity as their condition allows. Children and adolescents should avoid being inactive.

These three types of physical activity should be included each week for children and adolescents

1. Aerobic ActivityMost of your child's daily 60 minutes of physical activity should be aerobic activities, like walking, running, or anything that makes their hearts beat faster. In addition, encourage them to do aerobic activities at least 3 days a week that make them breathe fast and their hearts pound. 2. Muscle-StrengtheningInclude muscle-strengthening activities, such as climbing or doing push-ups, at least 3 days per week as part of your child's daily 60 minutes or more. 3. Bone-StrengtheningInclude bone-strengthening activities, such as jumping or running, at least 3 days per week as part of your child's daily 60 minutes or more.

components of health physical related fitness (1)

1. Cardiorespiratory endurance Refers to the ability of the circulatory and respiratory systems to supply oxygen and fuel to the body during sustained physical activity. -aerobic; swimming, biking walking -increase demand of heart and begins to adapt to increase load, becoming more efficient -activity. To do this, the circulatory and respiratory systems must work together efficiently to provide the working muscles with enough oxygen and energy to sustain submaximal levels of physical activity. Aerobic (which means "using oxygen") physical activity, in which the body's larger muscles move in a rhythmic manner for a sustained period of time and increase the body's need for II. Muscular strength Is the amount of force a muscle or muscle group can exert with a single maximum effort. III. Muscular endurance Is the ability of a muscle or muscle group to exert repeated force against a resistance or sustain muscular contraction for a given period of time. II. III. (many ways to increase strength and endurance but all plans include a form of physical activity referred to as resistance training. Resistance training (also called anaerobic training, a term that means "without oxygen") is any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, endurance, tone, and/or mass. The external resistance can be free weights (e.g., dumbbells, barbells) or weight machines, your own body weight (e.g., push-ups, chin-ups, sit-ups, leg lunges), or any other object that causes your muscles to contract (e.g., elastic exercise rubber tubing, jugs of water) IV. Flexibility Is the ability to move a joint or a group of joints through their complete range of motion. (Several factors affect flexibility, including muscle elasticity, adequate warm-up, muscle temperature, and tightness of various other tissues such as ligaments and tendons. In physical activity programs, flexibility is enhanced through stretching exercises) V. Body composition Refers to the ratio of fat to fat-free mass (muscle, bone, organs, water) in the body. (not weight- make up of the body) (Many health experts use the percentage of body fat in assessing health risk. Although there are no perfect criterion standards for ideal body fat percentage, most health professionals agree that fat percentages that range from 10 percent to 25 percent for men and 20 percent to 30 percent for women are considered to be below average or average risk. Obesity is the term used to define excessive accumulation of body fat that places individuals at greatest health risk. This is usually designated by a body fat percentage that exceeds 25 percent in males and 30 percent in females.) The best way to achieve and maintain a healthy body composition is to focus on regular physical activity (both aerobic and resistance training) and eat a healthy nutritious diet.

The ACSM recommendations on quantity and quality of exercise for adults fall into four categories (2011):

1. Cardiorespiratory exercise. Moderate-intensity cardiorespiratory exercise training for 30 minutes or more on at least 5 days a week for a total of 150 minutes a week, or vigorous-intensity cardiorespiratory exercise for 20 minutes or more on at least 3 days a week for a total of 75 minutes a week, or a combination of moderate- and vigorous-intensity exercise to achieve cardiorespiratory benefits. 2. Resistance exercise. Strength training or weight lifting should be performed on 2-3 days a week for each of the major muscle groups using a variety of exercises and equipment. 3. Flexibility exercise. Stretching exercises for each of the major muscle-tendon groups on at least 2 or 3 days a week is recommended to improve and maintain joint range of movement. 4. Neuromotor exercise. Sometimes called "functional fitness training," this is recommended 2 to 3 days a week. Exercises should include activities that improve balance, stability, agility, and coordination.

Designing Your Own Exercise Program

1. Prescreening PAR-Q. 2. Self-Assessment Consider your current level of fitness. 3. Goal setting Need specific goals. 4. Build slowly Start gradually and maintain consistency. (choose activities you enjoy!) swimming, playing golf, hiking, plus more! (exercise program should work to improve all of the components of health-related fitness)

Four ways to measure physical activity

1. Self-Report ; individual reports level of participation in terms of frequency, intensity, and/or duration pros: non-invasive, fast, easy; cost effective cons: tendency for over reporting 2. Observation; Researcher observes and reports physical activity behavior pros: less chance for over reporting; watch individuals in natural environment cons: not cost-effective; not feasible for larger studies; researcher presence 3. Pedometer; counts number of steps a person takes pros: inexpensive; easy to use; objective measure of activity cons: no info about intensity or duration; not designed to capture all bodily movements 4. Accelerometer; sensors measure quantity and intensity of movement pros: measures and stores data on intensity, frequency, and duration of activity; more sensitive than pedometer cons: expensive; does not capture all bodily movements

Risk Factors for death: High Income Countries

1. Tobacco use 2. High blood pressure 3. Over weight and obesity 4. Physical Inactivity 5. High blood glucose (At least half of this nation's premature deaths from the 10 leading causes of mortality are attributable to personal behavior and health habits such as tobacco use, lack of physical activity, alcohol and drug misuse, and risky sexual practices)

Adaptation

A long-term change in an organ system.

healthy lifestyle

A recurring pattern of health-promoting and disease-preventing behaviors undertaken to achieve wellness

self-change approach

A self-change approach puts you in control of your health and permits you to determine what to do, as well as how and when to do it. A self-change approach requires planning, time and effort, and, most important, the development of special lifestyle skills.

physical activity (PA)

A set of attributes a person has or achieves that relate to a person's ability or capacity to perform specific types of physical activity efficiently and effectively (NOT a behavior but a characteristic!) These attributes relate to a person's ability or capacity to perform specific types of physical activity efficiently and effectively. They are specific to the health-related components (cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition) and skill-related components (agility, coordination, balance, power, reaction time, and speed) of fitness required for the particular activity. For

Healthy people 2020

A set of disease prevention and health promotion objectives for Americans to meet during the second decade of the new millennium Attain high-quality, longer lives free of preventable disease, disability, injury, and premature death. Achieve health equity, eliminate disparities, and improve the health of all groups. Create social and physical environments that promote good health for all. Promote quality of life, healthy development, and healthy behaviors across all life stages.

Response

A short-term change in an organ system.

talk test

A simply way to measure relative aerobic intensity -As a general rule of thumb, if you are doing moderate-intensity aerobic activity, you can talk but not sing the words to your favorite song. -When you perform vigorous-intensity aerobic activity you can-not say more than a few words without pausing for a breath -To meet the guidelines for aerobic activity, basically anything counts, as long as it is done at a moderate or vigorous intensity for at least 10 minutes at a time.

exercise

A subset of physical activity that is a planned, structured, repetitive, and purposeful attempt to improve or maintain physical fitness, physical performance, or health. (more effort and energy expenditure) (behavioral process)

skill-related fitness

Ability to perform a particular sport or athletic activity

According to guidelines:

Adults need at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity every week or an equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Physical Activity Guidelines state that adults should increase their aerobic activity time once initial levels are achieved to obtain additional health benefits. For even greater health benefits:

Adults should increase their activity to 300 minutes (5 hours) of moderate- intensity aerobic activity or 150 minutes (2 hours and 30 minutes) of vigorous-intensity aerobic activity every week or an equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). (USDDHS, 2008)

Salutogenesis

An approach focusing on factors that support human health and well-being rather than on factors that cause disease (right of spectrum) also increasing levels of health and optimal functioning

protective factors

An exposure that in some way decreases the chance of getting a certain disease EX; protective factors for preventing cancer are getting regular physical activity, maintaining a healthy weight, and eating a nutritious diet. Some examples of protective factors for pre-venting cancer are getting regular physical activity, maintaining a healthy weight, and eating a nutritious diet.

risk factors

An exposure that in some way increases the chance of getting a certain disease. EX; smoking is a specific health behavior that is proven to be associated with an increased susceptibility to developing lung cancer (based on the probability that an event will occur. In epidemiology, these terms are most often used to express that a particular outcome will occur following a particular exposure utilizing statistical analysis.)

physical activity

Any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above a basal (resting) level. Physical activity not only contributes directly to the physical health dimension but also contributes indirectly to the other six dimensions of health. It is important to establish what is meant by physical activity and the related term exercise when it comes to health. (behavioral process)

overuse syndrome

Condition in which too much exercise or physical activity causes the body to start to break down (symptoms: increased risk of injury, lethargy, loss of appetite, irritability, decreased motivation).

wellness

Dunn saw wellness as a dynamic process of change and growth that was largely determined by the decisions we make about how to live our lives. A complex interaction and integration of the seven dimensions of health, each based on a dynamic level of functioning oriented toward maximizing one's potential and based on self-responsibility contemporary view includes seven dimensions of health: physical, intellectual, emotional, social, spiritual, occupational, and environmental factors The synergistic interaction of each of these seven dimensions, or components, of health allows us to assume higher levels of functioning that can lead to more productive and satisfying lives. It is important to recognize that the wellness approach to health is not intended to replace the biomedical treatment approach but rather to work in combination with it.

FITT formula

Frequency -How often you exercise, which is most often expressed as the number of days per week. Intensity -refers to how hard you exercise. Fitness develops when a greater than normal load or stimulus is placed on the body system. Intensity is measured differently for each fitness component because each is influenced by a different part of the body or body systems. Time -How long you exercise Type -Type dictates what kind of exercise you should choose to achieve the appropriate training response for the type of fitness you are trying to improve. For example, if you are trying to improve cardiorespiratory fitness, you need to do an exercise that increases the need for oxygen consumption. This could be brisk walking, jogging, or swimming. If you are trying to increase your muscular strength and endurance, (dependent on individuals fitness goals, current level of fitness) -You can use the FITT formula to help you determine how much exercise is enough for you to build fitness safely and effectively. The FITT formula is a basic set of rules about what is necessary to gain a training effect from an exercise pro-gram.

PA Types/components

Health-related components: cardiorespiratory endurance, muscular strength and endurance, flexibility, and body composition Skill-related components agility, coordination, balance, power, reaction time, and speed

Health-related fitness

How well the systems of your body work; contributes to developing optimum health, preventing the onset of chronic disease, or reversing an established chronic disease process associated with inactivity

components of skill related physical fitness

I. Agility Ability to quickly and accurately change the direction of the movement of the entire body in space. II. Balance Ability to maintain equilibrium while moving or stationary. III. Coordination Ability to combine the senses with different body parts to perform activities smoothly and accurately. IV. Power Ability to transfer energy into force at a fast rate or apply speed and strength to produce a muscular movement. V. Reaction time Amount of time it takes to respond and react to a stimulus. VI. Speed Ability to move quickly from one point to another.

principles of training

I. Principle of overload A greater than normal load or intensity on the body system is required for training adaption or improved function to take place. II. Principle of progression To ensure safety and effectiveness, the overload must be applied in a systematic and logical fashion over an extended period of time. II. Principle of specificity To develop a particular fitness component, activities must be performed to develop the various body part or body systems for that fitness component. IV. Principle of reversibility If you stop being active for an extended period of time, your body deconditions and reverts back to its pretraining condition. V. Principle of recovery Physical activity requires a period of rest to permit the body to be restored to a state in which it can exercise once more. VI. Principle of individual differences We all vary in our differences to develop fitness components. Differences have to do with genetics, age, body size and shape, chronic conditions, injuries, and gender.

chronic disease

Illnesses that can develop early in life and last for many years (sedentary lifestyle)

Older Adults (65 and older)

Older adults should follow the adult guide-lines. If this is not possible due to limiting chronic conditions, older adults should be as physically active as their abilities allow. They should avoid inactivity. Older adults should do exercises that maintain or improve balance if they are at risk of falling.

Health Benefits of Physical activity

Reduce risk of: premature death chronic diseases Enhances: weight management overall immunity mental health

Principle of Overload

States that a greater than normal load or intensity on the body system is required for training adaptation or improved function to take place

principle of reversibility

States that changes occurring from physical activity are reversible and that if a person stops being active for an extended period of time, the body deconditions and reverts back to its pretraining condition.

principle os specificity

States that to develop a particular fitness component, activities must be performed to develop the various body part or body systems for that fitness component

You can attain these physical fitness attributes through individually tailored exercise programs using the FITT principle

The FITT principle includes specification of (F) frequency (days per week), (I) intensity (how hard, e.g., light, moderate, vigorous), (T) time (amount for each session or day), and (T) type of activity (e.g., running, weight training).

Variability

The differences among people

Intensity of physical activity

The intensity of physical activity, or how hard your body is working, is usually categorized as light, moderate, or vigorous based on the amount of effort or energy you expend in performing physical activity. Light-intensity activities require more time than moderate-intensity activities, and moderate-intensity activities require more time than high-intensity activities. Light-intensity activities include walking slowly and easy gardening. Moderate-intensity activities are those that require you to exert some effort but not to push yourself as hard as more vigorous activities—for example, brisk walking (15 to 20 minutes per mile) as compared with running (8 to 12 minutes per mile).

Pathogens

The origination and development of a disease. This includes asymptomatic disease, symptomatic disease, disability limitation, and finally the absence of functioning or premature death. (left of spectrum)

Epidemiology

The study of factors affecting the health and illness of populations; serves as the basic science for public health and preventive medicine

use and disuse

The use and disuse principle dictates that although rest periods are necessary for recovery after workouts, extensive rest intervals (more than a week or two) lead to a gradual loss of fitness. In fact, up to half of fitness improvements can be lost within 2 months if you completely stop exercising.

Only the human body, when it is kept fit, has its own restorative capacities.

Unhealthy lifestyles are major contributing factors to many chronic medical conditions, including cardiovascular disease, cancer, diabetes mellitus, obesity, high blood pressure, and high blood lipids

regular physical activity

look younger, provide better weight control, give you more energy and a brighter mental outlook, relieve stress and anxiety, make you fit and flexible, and decrease your risk of serious diseases such as heart disease, cancer, diabetes, hypertension, depression, and osteoporosis. (no medicinal treatment in current or prospective use holds as much promise for sustained health as a regular program of physical activity) approximately one in four U.S. adults is completely inactive (sedentary)

Dimensions of Health

physical: refers to the overall condition of the organ systems of the body (cardiovascular, respiratory, skeletal, muscular, digestive, nervous, endocrine, immune, reproductive, urinary, and integumentary). social: to having the ability to interact effectively with other people and have meaningful/caring relationships. Socially healthy persons behave in ways to help and assist others. They accomplish this by understanding and respecting differences in various social groups intellectual: the use of our mental capacities. The characteristics include having a mind that is open to new ideas and concepts. Intellectual health includes expanding our decision-making capacity and then being willing to take action. This can be accomplished by processing information using higher-order thinking skills through synthesizing, analyzing, applying, and evaluating information. emotional: the ability to express feelings appropriately. Thoughts cause feelings. We can look at the same event in different ways—in an optimistic way or a pessimistic way. People who manage their own feelings well and deal with them effectively are more likely to live content and productive lives. spiritual: pertains to the soul or spirit. Soul or spirit can be defined as the inspiring principle or dominating influence in a person's life. Spiritual health is the belief that we are a part of a larger scheme of life and that our lives have purpose. Spirituality provides meaning and direction in life. Selflessness, compassion, a passion for living, faith, a sense of right and wrong, ethics, and morals are important components of spiritual health. Spiritual health is a sense of well-being that we obtain from having an awareness and appreciation for the life force that moves us. environmental: refers to everything around us and includes the impact of natural and human-made environments on our health. It includes working to preserve ecosystems and the biodiversity of the planet. It also means adapting the human-made environment to reduce the risk of suffering from intentional and unintentional injuries and communicable and noncommunicable diseases. occupational: pertains to our chosen vocation in life. People spend most of their life at work. It is therefore essential that we choose work that is satisfying intrinsically and extrinsically. It means choosing the kind of work that makes the best use of our abilities and gives a sense of accomplishment. It includes being able to earn a living and contribute to society

CH3 Physical Activity Guidelines for Americans

published by the U.S. Department of Health and Human Services, is that regular physical activity over months and years can produce long-term health benefits (USDHHS, 2008). These Guidelines are necessary because of the importance of physical activity to the health of Americans, whose current inactivity puts them at unnecessary risk of developing many chronic degenerative diseases. the guidelines' primary focus is on the strategy of physical activity for health rather than an exercise for fitness strategy.

Physical Activity Pyramid

start your way up. The four levels represent the incremental or progressive nature of physical activity and personal fitness conditioning. Additionally, each level expresses frequency by proportionality; as one moves up the levels of the pyramid, the frequency of participation decreases. Level 1 activities should be performed every day, but levels 2 and 3, because they are more intense, structured, and repetitive activities, can be performed less often. Level 4, sustained sitting or sedentary behavior, should be closely monitored because it has been shown to be a health risk on its own. It is a distinct form of human behavior and should not be regarded as the endpoint of the physical activity continuum

principle of progression

states that, to ensure safety and effectiveness, the overload must be applied in a systematic and logical fashion over an extended period of time. If too much overload is applied too soon, the system does not have time to adapt properly and benefits may be delayed or injury may occur. You need to overload your body gradually so that it has time to respond and adapt. This does not mean you increase the overload every time you exercise or participate in physical activity. Rather, you attempt to achieve a new level of performance mea-sured best by months rather than days or weeks.

why we live sedentary lives

technological changes in the work-place that led to a decline in physically active occupations, widespread use of the automobile as the major form of transportation, the introduction of labor-saving devices for the home, and increases in sedentary activities such as television watching, computer use, and video game playing during spare time.

Pregnant and Postpartum Women

• Healthy women who are not already doing vigorous-intensity physical activity should get at least 2 hours and 30 minutes of moderate-intensity aerobic activity a week. Preferably, this activity should be spread throughout the week. Women who regularly engage in vigorous-intensity aerobic activity or high amounts of activity can continue their activity provided that their condition remains unchanged and they talk to their healthcare provider about their activity level throughout their pregnancy.