Chapter One: Physical Fitness and Wellness

"Big Five" Risk Factors

Tobacco Smoking High Blood Pressure Overweight and Obesity Physical Inactivity High Blood Glucose -Responsible for 1.5 million of approx 2.6 million deaths in the US each year

Nation with the highest money spent on healthcare per capita

USA

Nation with the highest obesity rates of all the 34 OECD countries

USA -incidence of diabetes has climbed parallel with the incidence of obesity -nearly half of the US people have diabetes or pre diabetes

Unless you have a pathological condition, a lower resting heart rate indicates

a stronger heart -to adapt to cardiorespiratory or aerobic exercise, blood volume increases, the heart enlarges, and the muscle gets stronger -a stronger heart can pump more blood with fewer strokes

Leading cause of death from ages 1 to 44

accidents

_____ is the number one overall cause of accidents

alcohol abuse -about half of all accidental deaths and suicides are alcohol related

Light Physical Activity

any activity that uses less than 150 calories of energy per day, such as casual walking and light household chores

Where should the cuff to applied?

approx. an inch above the Sysantecubital space and the center of the bladder should be directly over the medial surface of the arm

Greater health and fitness benefits occur

at higher duration and/or intensity of physical activity

70-79 bpm

average

Physical Activity

bodily movement produced by skeletal muscles that requires energy expenditure and produces progressive health benefits

Examples of Moderate Physical Activity

brisk walking or cycling, playing basketball or volleyball, recreational swimming, dancing fast, pushing a stroller, raking leaves, shoveling snow, and gardening

How is cuff size determined

by the width of the inflatable bladder which should be about 80% of the circumference of the midpoint of the arm

Components of health-related fitness

cardiorespiratory (aerobic) endurance muscular fitness (muscular strength and endurance) muscular flexibility body composition

Precautions to prevent CLRD

consuming a low-fat, low-sodium, nutrient-dense, diet; staying physically active; not smoking and not breathing cigarette smoke; getting a pneumonia vaccine; avoiding swimming pools (if sensitive to chlorine)

Heart rate can be obtained by

counting your pulse either on the wrist over the radial artery or over the carotid artery in the neck

80-89 bpm

fair

60-69 bpm

good

Physically well people exhibit

good cardiorespiratory endurance, adequate muscular strength and flexibility, proper body composition, and the ability to carry out ordinary and unusual demands of daily life safely and effectively

Physical Wellness

good physical fitness and confidence in your personal ability to take care of health problems -dimension most commonly associated with being healthy -Physically well people are physically active, exercise regularly, avoid uninterrupted bouts of sitting, eat a well balanced diet, maintain recommended body weight, get sufficient sleep, practice safe sex, minimize exposure to environmental contaminants, avoid harmful drugs (including tobacco and excessive alcohol), and seek medical care and exams as needed

Advances in technology

have almost completely eliminated the necessity for physical exertion in daily life

Physical Inactivity

implies a level of activity that is lower than that required to maintain good health

Biggest drop in mortality rates happens when

inactive people become moderately active

Leading Health Problems in the US

largely related to lifestyle and personal choice

Risk Factors

lifestyle and genetic variables that may lead to disease -underlying causes of death -Ex: drug use, alcohol use, ambient air pollution, high total cholesterol, high blood sugar, physical inactivity, high body mass index, high blood pressure, smoking

More than half of disease is _____ ______

lifestyle related

Life Expectancy

number of years a person is expected to live based on the person's birth year

As the amount of worldwide physical inactivity rates increase so does the rates of ____

obesity (rates have grown rapidly since the 1980s)

MET

one MET is the energy expenditure at rest (3.5 mL/kg/min) -METs are defined at multiples of this rate

7 Dimensions of Wellness

physical, intellectual, emotional, social, spiritual, environmental, occupational -these dimensions are interrelated: one frequently affects the others

20% of diseases are linked to ______, while only 16% of diseases are linked to _____

poor diet; genetics

federal physical activity guidelines

provide science-based guidance on the importance of being physically active to promote health and reduce the risk for chronic diseases

Benefits of maintaining health fitness standards

reduction in blood lipids, lower blood pressure, weight loss, stress release, loess risk for diabetes, lower risk for disease and premature mortaility -NO notable fitness improvements

when is your heart rate the lowest

resting heart rate -late in the evening after you have been sitting quietly for an hour -early in the morning before you get out of bed

Prayer

sincere and humble communication with a higher power -signpost of spirituality -linked with positive outcomes

Bradycardia

slower heart rate than normal

Hypokinetic Disease

"Hypo" denotes "lack of"; therefore, illnesses related to lack of physical activity

Cardiovascular Endurance

the ability of the heart, lungs and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of prolonged physical activity -expressed in terms of VO2max -as a person moves or exercises more, the body adapts so that it is able to take in more oxygen and better utilize the oxygen it takes in

Social Wellness

the ability to relate well to others, both within and outside the family unit -implies the ability to related to others and reach out

Emotional Wellness

the ability to understand your own feelings, accept your limitations, and achieve emotional stability -implies the ability to express emotions appropriately, adjust to change, cope with stress in a health way, and enjoy life despite its occasional disappointments and frustrations -also involves happiness

Wellness

the constant and deliberate effort to stay healthy and achieve the highest potential for well-being -incorporates adequate fitness, proper nutrition, stress management, disease prevention, spirituality, not smoking or abusing drugs, personal safety, regular physical examinations, health education, and environmental support

A tenth of disease is influenced by ____

the health care an individual receives

Infectious Diseases

those caused by infectious agents, known as pathogens -Tuberculosis, Diphtheria, Influenza, Kidney Disease, Polio, and other diseases of infancy

CLRD is mostly related to

tobacco use

Altruism

unselfish concern for the welfare of others -a key attribute of spiritual people that seems to enhance health and longevity -studies show that people who regularly volunteer, live longer -health benefits of altruism are so powerful that doing good for others is good for oneself, especially the immune system

How is blood pressure measured

using a sphygmomanometer and a stethoscope

Examples of light physical activity

walking to and from work, taking the stairs instead of an elevator or escalator, grocery shopping, doing household chores

Examples of Vigorous Physical Activity

walking uphill at 3.5 mph, cycling at 10 to 12 mph, playing doubles in tennis, and vigorous strength training

Examples of exercise

walking, running, cycling, doing aerobics, swimming, strength training

Examples of physical activity

walking, taking the stairs, dancing, gardening, working in the yard, cleaning the house, shoveling snow, washing the car, and all forms of structured exercise

BDNF

works by strengthening connections between brain cells and repairing any damage within them -also stimulates growth of neurons in the hippocampus, the portion of the brain involved in memory, planning, learning, and decision-making -critical for learning to take place and for memories to be stored -helps increase the size of the hippocampus and decrease the rate of brain shrinkage

Physical Activity Guidelines for Children 6 Years of Age and Older and Adolescents

-1 hour or more of moderate-intensity to vigorous-intensity physical activity each day. Most of the one hour should be aerobic physical activity -As a part of their daily physical activity, they should do vigorous-intensity activity at least three days a week -They should do muscle-strengthening and bone-strengthening activities at least 3 days a week

Physical Activity Guidelines for Adults between 18 and 64 Years of Age

-All adults should move more frequently and sit less throughout the day -Adults should do 150 minutes to 300 minutes a week of moderate-intensity aerobic activity or 75 minutes to 150 minutes of vigorous-intensity aerobic activity or an equivalent combination of moderate and vigorous intensity physical activity -Moderate physical activity should be divided into a minimum of 30 minute interval for 5 days a week -Additional health benefits are provided by increasing physical activity beyond the equivalent of 300 minutes of moderate-intensity activity a week -Adults should do muscle-strengthening activities that involve all major muscle groups on 2 or more days a week

Negative changes in the last century

-Diets now include more processed, refined, sugary, and unhealthy fatty foods -We have become increasingly more sedentary -Social interactions are now online

Effectiveness of Drugs against the impact of Regular Exercise

-Exercise was more effective in stroke patients -Equally effective in protection of diabetes and CHD -Only in prevention of heart failure were diuretic dugs more effective

Economic Benefits of Physical Activity

-Health care costs in the US grew from $12 Billion in 1950 to $3.2 Trillion in 2015 -Heath care costs account for 17.1 % of the country's gross domestic product

Federal Physical Activity Guidelines for Pregnant and Postpartum Women

-Healthy women who are not doing vigorous-intensity physical activity should get at least 150 minutes of moderate-intensity physical activity each week (this activity should be spread throughout the week) -Women who engage in vigorous-intensity physical activity can continue their activity, provided that their condition remains unchanged and they talk to their health care provider

Physical Activity Guidelines for Older Adults (ages 65 and older)

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

Benefits of regular physical activity and exercise

-Reduction in premature mortality -Decreased risks for developing heart disease, stroke, metabolic syndrome, type 2 diabetes, obesity, osteoporosis, colon and breast cancers, high blood pressure, dementia, and Alzheimer's -improvement in the health of muscles, bones, and joints -improves mood, cognitive function, creativity and short-term memory -enhance one's ability to perform daily tasks throughout life -Decreases health care costs -Increases quality of life into old age

Biological changes with increased amounts of sitting

-blood flow becomes sluggish and is more likely to form clots and inhibits nutrient transfer throughout the body and slows cognitive functioning -fat deposits accumulate in muscle cells which interferes with insulin's ability to transfer glucose into muscles thus creates insulin resistance and leads to diabetes and cardiovascular diseases -level of triglycerides jumps because inactivated muscles stop producing an enzyme that usually captures fats from the blood and turns them into fuel -Drop in HDL (good) cholesterol leves

Factors that account for current US life expectancy ranking

-extremely poor health of some groups -fairly high levels of violence (notable homicide), rates of traffic fatalities, and suicide rates

Health Benefits of a Comprehensive Fitness Program

-improves personal appearance and makes them feel good about themselves -ability to enjoy a better quality of life (greatest benefit) -there are both chronic (long-term) and immediate benefits of exercise

Factors of gender gap in life expectancy

-men report higher stress on the job, are less likely to engage in stress management programs - 95% of employees in the 10 most dangerous jobs are men -Men's health is not given the same degree of attention in terms of public health policies -"Masculinity": men are less likely to visit a physician when something is wrong and are less likely to have preventative care visits to be screened for potential risk factors such as hypertension, elevated cholesterol, diabetes, obesity, substance abuse, and depression or anxiety. As a refult, chronic disease in men are often diagnosed at a later stage -Men drive faster than wmoen and are more likely to engage in risk-taking activities

Data of sitting

-too much sitting speeds up biological aging by up to 8 years -people who spend most of their day sitting have as much as a 50% greater risk of dying prematurely from all causes. Excessive sitting is the "new smoking". The risk of heart attack for those who sit all day is almost the same as smokers -prolonged daily sitting time is an underestimated risk for cancer -Less sitting means greater comfort- feeling less fatigued and more energetic, focused, productive, and comfortable, and report less back and neck pain

Jogging: Men and Women Steps/Mile

1,084 + [(63.4 x pace) - (14.1 x height)]

Walking: Men Steps/Mile

1,916 + [(63.4 x pace) - (14.1 x height)]

Walking: Women Steps/Mile

1,949 + [(63.4 x pace) - (14.1 x height)]

Steps to introducing physical activity

1. Accumulate 150 minutes of moderate-intensity physical activity each week 2. Replace one third of weekly moderate-intensity physical activity with vigorous-intensity physical activity

Leading Causes of Death

1. Diseases of the Cardiovascular System 2. Cancer 3. Chronic Lower Respiratory Disease 4. Accidents

Exercise helps the brain function at its best through a combination of biological reactions

1. Exercise increases blood flow to the brain, providing oxygen, glucose, and other nutrients and improving the removal of metabolic waste products 2. The increased blood flow and oxygen levels prompt the release of the protein-derived neutrotrophic factor (BDNF) 3. Increases neurotransmitters dopamine, glutamate, norepinephrine, and serotonin- all of which are critical for in the generation of thought and emotion

Most expensive chronic diseases to treat

1. Heart Disease 2. Hypertension 3. Diabetes -all three chronic conditions are linked with obesity

Recommended Steps Per day

10,000 steps -all daily steps count but some should come in bouts of at least 10 minutes

Elevated Blood Pressure

120-129/<80

Stage 1 Hypertension

130-139/80-89

Hypertensive Crisis

180/120

______ of US adults 18 and over met the federal activity guideline for both aerobic and muscular fitness and _____ met the guidelines for aerobic fitness

21.7% 51.7%

More than 1 in ___ adults in the US are afflicted with diseases of the cardiovascular system

3 -includes hypertension and CHD

The US ranks ____ in the world for life expectancy

31st

1 in ___ adults in the US have at least two chronic conditions

4 -most of these patients do not receive half of the preventative services recommended

Life Expectancy at the beginning of the 20th Century

47 Years

_____% of deaths are caused by Cardiovascular disease and cancer

48

automobile deaths are the leading cause of death in the _____ age group

5 to 24

A healthy lifestyle adds on average

5 to 6 years of disability life

An estimated ___% of the people account for 50% of healthcare costs. _____ of the people use 84% of healthcare dollars

5% Half

Typical American man takes about _____ steps per day; the typical woman takes about _____ steps.

6,000 5,300

___ of 10 Americans die of a preventable chronic disease

7

Current life expectancy in US

78.8 years (76.3 years for men and 81.2 years for women)

On average, people spend about ______ per day or more of their waking time sitting

8 hours

The individual controls as much as _____ of his or her vulnerability to disease, and thus quality of life

80%

______% of our heath care dollars are spent on treatment strategies, and less than ____% are spent on prevention

95; 5

Stage 2 Hypertension

>140 or >90

Ecosystem

A community of organisms interacting with each other in an environment

Stoke

A condition in which a blood vessel that feeds the brain is clogged, leading to blood flow disruption to the brain -Sometimes referred to as a brain attack

Morbidity

A condition related to or caused by illness or disease

Coronary Heart Disease (CHD)

A disease in which plaque builds up in the arteries that supply blood to the heart -This is an umbrella term for diseases that affect the heart and coronary arteries, which includes heart attacks

Physical Fitness Standards

A fitness level that allows a person to sustain moderate-to-vigorous physical activity without undue fatigue and the ability to closely maintain this level throughout life. -set higher than health fitness standards -have freedom to enjoy life to its fullest potential

Metabolic Profile

A measurement of plasma insulin, glucose, lipid, and lipoprotein levels to assess risk for diabetes and cardiovascular disease.

Mental Wellness

A state in which your mind is engaged in lively interaction with the world around you -also referred to as intellectual wellness -implies that you can apply the things you have learned, create opportunities to learn more, and engage your mind in lively interaction with the world around you -open-minded and accepting of others

Health

A state of complete well-being not just the absence of disease or infirmity.

Exercise

A type of physical activity consisting of planned, structured, and repetitive bodily movement done to improve and/or maintain one or more components of physical fitness

10,000-12,499 steps

Active

Activity Tracker

An electronic device that contains an accelerometer (a unit that measures gravity, changes in movement, and counts footsteps). -These devices can also determine distance, calories burned, speeds, and time spent being physically active. -Best at determining straightforward actions that are a part of daily physical activity like brisk walking or jogging -Inaccurate when recording less rhythmic activities like vigorous exercise, overall calories burned, sleep

Moderate Physical Activity

Any activity that requires an energy expenditure of 150 calories per day, or 1,000 calories per week

Vigorous Physical Activity

Any exercise that requires a MET level equal or greater than 6 METs

Exercise is Medicine

Calls on physicians to assess and review every patient's physical activity programs at every visit. All Physicians should be prescribing exercise to all patients and participating in exercise themselves. -launched by the American College of Sports Medicine (ACSM) and the AMA

Leading cause of death for Americans aged 45 to 64

Cancer -maybe due to the increased rates of obesity and smoking

Sedentary Death Syndrome (SeDS)

Cause of deaths attributed to a lack of regular physical activity

Most common health problems in the 21st century

Chronic Diseases -due to people enjoying the ease and excess of modern life -Ex: cardiovascular disease, cancer, diabetes, and chronic respiratory diseases

Umbrella of Cardiovascular Diseases includes...

Coronary Heart Disease (CHD), Heart Attacks, and Strokes

Heart Attack

Damage to an area of the myocardium that is deprived of oxygen, usually due to the blockage of a diseased coronary artery

Sedentary

Description of a person who is relatively inactive and whose lifestyle is characterized by a lot of sitting

The is a ______ relationship between physical activity and mortality rates

Dose- Response -As the amount of physical activity increases, the risk for cardiovascular diseases and premature mortality decreases -Physical Activity is associated with A drop in all-cause, cardiovascular, and cancer mortality

nonexercise activity thermogenesis (NEAT)

Energy expended during everyday activities not related to exercise -any energy expenditure than does not come from basic ongoing bodily functions (such as digesting food) or planned exercise

< 59 bpm

Excellent

Exercise and Brain Function

Exercise alters the chemistry of the brain to make it more receptive and malleable while learning -physical activity is related to better cognitive health and cognitive functioning

Skill-Related Fitness

Fitness components important for success in skillful activities and athletic events -encompasses agility, balance, coordination, power, reaction time, and speed. -relate primarily to successful sports and motor skill performance

Health-Related Fitness

Fitness programs prescribed to improve the individual's overall health -relates to the ability to perform activities of daily living without undue fatigue

Three Factors that determine health and longevity

Genetics The Environment Our Behavior

> 12,5000

Highly Active

Chronic Diseases

Illnesses that develop as a result of an unhealthy lifestyle and last a long time

Most common health problems in the 20th Century

Infectious Diseases

sphygmomanometer

Inflation bladder contained within a cuff and mercury gravity manometer (or aneroid manometer) from which blood pressure is read

Who ranks first in the world for life expectancy

Japan -few members are obese, few smoke, and average blood pressure remains low

Gender Gap in Life Expectancy

Life expectancy for men in the US is almost 5 years lower than for women

5,000-7,499 steps

Low Active

The most health benefits can be seen when an individual goes from ____ to ____ fitness

Low to Moderate

In the terms of yearly health care costs per person, _____ are the top three countries

Norway Switzerland United States

Causes of Automobile accidents

Not wearing seat belts (accounts for over half), failure to stay in the correct lane, failure to yield to the right of way, driver distraction (6 of 10), alcohol use

Most important lifestyle change to prevent Dementia and Alzheimer's later in life

Physical Activity

In the US, physical activity is the ___ greatest threat to public health, behind tobacco use

Physical Inactivity

> 90

Poor

Systolic Blood Pressure (SBP)

Pressure exerted by blood against walls of arteries during forceful contraction (systole) of the heart

Diastolic Blood Pressure (DBP)

Pressure exerted by the blood against the walls of the arteries during the relaxation phase (diastole) of the heart

______ is the best medicine

Prevention

Most influential factor in fighting cancer today is

Prevention through health education programs -Lifestyle choices at a young age can affect cancer risk throughout a lifetime

<5,000 Steps Per Day

Sedentary Lifestyle

Physical Inactivity can lead to

Sitting Disease (Sedentary Death Syndrome) and Hypokinetic Diseases

What position should the patients be sitting in when they are getting their bp measured

Sitting with the forearm and the manometer at the same level of the heart -the arm should be flexed slightly and placed on a flat surface

____ accounts for almost 30% of all deaths from cancer and ____ accounts for more than 30% of all deaths from cancer

Smoking Faulty Lifestyle Habits (nutrition, physical inactivity, excessive body weight, etc.)

7,500-9,999 steps

Somewhat Active

Normal Blood Pressure

Systolic <120 Diastolic <80

Physical Fitness

The ability to meet the ordinary, as well as unusual, demands of daily life safely and effectively without being overly fatigued and still have energy left for leisure and recreational activities -classified into health-related and skills-related fitness

Occupational Wellness

The ability to perform your job skillfully and effectively under conditions that provide personal and team satisfaction and adequately reward each individual

Cardiovascular Disease

The array of conditions that affect the heart (cardio-) and the blood vessels (-vascular) -Often used interchangeably with the term heart disease -includes stroke and coronary heart disease (CHD)

Environmental Wellness

The capability to live in a clean and safe environment that is not detrimental to health

A fifth of disease is attributed to ______

The environment

Health Fitness Standards

The lowest fitness requirements for maintaining good health, decreasing the risk for chronic diseases, and lowering the incidence of muscular-skeletal injuries. -based on data linking minimum fitness values to disease prevention and health -conductive to a low risk of premature hypokinetic diseases

Health Promotion

The science and art of enabling people to increase control over their lifestyle to move toward a state of wellness -main focus should be one health-related fitness components

Spiritual Wellness

The sense that life is meaningful and has purpose and that some power brings all humanity together -the ethics, values, and morals that guide you and give meaning and direction to life

Skeletal Muscle

The type of muscle that powers body movements