Health

three leading causes of death of Americans in age 16-24

1. Accidents 2. Suicide 3. Homicide

designing a successful fitness program and that there are different steps you take to develop a fitness plan, please know the steps.

1. Set Goals 2. Select Activities 3. Set a Target Frequency, Intensity, and Time (Duration) for Each Activity 4. Set Up a System of Mini-Goals and Rewards 5. Include Lifestyle Physical Activity in Your Program 6. Develop Tools for Monitoring Your Progress 7. Make a Commitment

What is the recommended amount of resistance to improve muscular endurance? On page 104 NUMBER QUESTIONS

10- 15 reps or atleast 8-12 good ones. 40-60% of 1 RM but you can do it with 30-50% of maximum capacity.

Cardiorespiratory endurance training, recommended total duration for cardiorespiratory total duration. The word is session, not a week.

150 minutes per week of moderate-intensity physical activity (such as brisk walking) or 75 minutes per week of vigorous-intensity activity (such as jogging). Additional benefits occur with more exercise. An appropriate frequency for cardiorespiratory endurance exercise is three-five days per week. For intensity, note your target heart rate zone or RPE (rating of perceived exertion) value. Your target total workout time (duration) should be about 20-60 minutes per day, depending on the intensity of the activity. You can exercise in a single session or in multiple sessions of 10 or more minutes. New research on high-intensity interval training suggests that you can exercise for shorter durations if you train at maximal intensities.

what this healthy BMI RANGE Is,

18.5-24.9

there is a different number of endurance training and strength training. What is the minimum number of strength training to gain strength is the question?

2 non consecutive days. 80% of maximum capacity

Approximate percentage of Americans classified as obese

35.7 %

Percent of Americans who don't get Leisure Activity

40%

Recommendation within a weight training program, how many exercises should you have for a weight training program?

8-10 Exercises

Numbers question of page 29: Physicals activity and guidelines for Americans, what are they recommending?

Adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity aerobic physical activity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity activity, or 150 minutes a week of vigorous-intensity activity,

Your current skill and fitness level

Although many activities are appropriate for beginners, some sports and activities require a certain level of skill to obtain fitness benefits. For example, if you are a beginning tennis player, you will probably not be able to sustain rallies long enough to develop cardiorespiratory endurance. A better choice might be a walking program while you improve your tennis game. To build skill for a particular activity, consider taking a class or getting some instruction from a coach or fellow participant.

A recent study shows causes why women in Norway have highest fracture of women in world, double of that in Spain except? There is a couple of Appreciation BMD (Bone mineral density) and BMS (Bone material strength)

BMS value of Norwegian women was indeed significantly lower than that of Spanish women, by an average of 3.7%. It also showed that Norwegian women had a significantly higher total BMD but analysis showed the indentation values did not vary with BMD or age. Dr Duarte Sosa said of the findings: "It's clear that the quality of bone material in Norwegian women is impaired, in comparison to Spanish women, and this could partly explain why Norwegian women are more likely to have hip fractures than Spanish women."

Discussion about back pain and causes of back pain

Back pain can occur at any point along your spine. The lumbar area, because it bears the majority of your weight, is the most common site. Any movement that puts excessive stress on the spinal column can cause injury and pain. The spine is well equipped to bear body weight and the force or stress of body movements along its long axis. However, it is less capable of bearing loads at an angle to its long axis or when the trunk is flexed (bent). You do not have to carry a heavy load or participate in a vigorous contact sport to injure your back. Picking a pencil up from the floor while using poor body mechanics—reaching too far out in front of you or bending over with your knees straight, for example—can also result in back pain. Risk factors associated with low-back pain include age greater than 34 years, degenerative diseases such as arthritis or osteoporosis, a family or personal history of back pain or trauma, a sedentary lifestyle, low job satisfaction, low socioeconomic status, excess body weight, smoking (which appears to hasten degenerative changes in the spine), and psychological stress or depression (which can cause muscle tension and back pain). Occupations and activities associated with low-back pain are those requiring physically hard work, such as frequent lifting, twisting, bending, standing up, or straining in forced positions; those requiring high concentration demands while seated (such as computer programming); and those involving vibrations affecting the entire body (such as truck driving). Underlying causes of back pain include poor muscle endurance and strength in the core muscles; excess body weight; poor posture or body position when standing, sitting, or sleeping; and poor body mechanics when performing actions like lifting and carrying or sports movements. Strained muscles, tendons, or ligaments can cause pain and, over time, lead to injuries to vertebrae, intervertebral disks, and surrounding muscles and ligaments. Physical stress can cause disks to break down and lose some of their ability to absorb shock. A damaged disk may bulge out between vertebrae and put pressure on a nerve root, a condition commonly referred to as a slipped disk. Painful pressure on nerves can also occur if damage to a disk narrows the space between two vertebrae. With age, you lose fluid from the disks, making them more likely to bulge and put pressure on nerve roots. Depending on the amount of pressure on a nerve, symptoms may include numbness in the back, hip, leg, or foot; radiating pain; loss of muscle function; depressed reflexes; and muscle spasm. If the pressure is severe enough, loss of function can be permanent.

What term is defined as the ability of the body to perform prolongue, large muscles dynamic exercises at modern to high level intensities?

Cardiorespiratory endurance

Different ways to develop higher degrees of fitness, a list and asking what is one way to develop a higher degree of fitness.

Change your exercise program from time to time to keep things fresh and help develop a higher degree of fitness. The body adapts quickly to an exercise stress, such as walking, cycling, or swimming. Gains in fitness in a particular activity become more difficult with time. Varying the exercises in your program allows you to adapt to many types of exercise and develops fitness in a variety of activities (see the box "Vary Your Activities"). Changing activities may also help reduce your risk of injury. This is a central principle in cross-training exercise techniques such as CrossFit. CrossFit is a commercial exercise program that uses a variety of training methods to improve fitness, including running, swimming, climbing, gymnastics, functional training, Olympic weight lifting, kettlebells, rope climbing, and calisthenics.

Intellectual:

Continue learning. Examples: openness to new ideas, capacity to question, ability to think critically, motivation to master new kills, sense of humor, creativity, curiousity, lifelong learning.

Interpersonal:

Develop and maintain satisfying and supportive relationships. Examples: communication skills, capacity for intimacy, ability to cultivate a support system of friends and family.

One about quantitative milk and fractures so know how many cups of milk are recommended by the dietary guideline of milk for 2010?

Dietary Guidelines for Americans, 2010 recommends the consumption of three cups of milk or equivalent dairy foods per day to promote maximal bone mass in adolescents

Study finding indicate teenage milk consumption was associated with the following except? So what is this problem of drinking milk

Drinking more milk is associated with attaining greater height, which is a risk factor for hip fracture, according to the study background. increased risk of hip fractures in men, with each additional glass of milk per day as a teenager associated with a 9 percent higher risk. Teenage milk consumption was not associated with hip fractures in women. The association between drinking milk and hip fractures in men was partially influenced by height, according to the study We did not see an increased risk of hip fracture with teenage milk consumption in women as we did in men. One explanation may be the competing benefit of an increase in bone mass with an adverse effect of greater height. Women are at higher risk for osteoporosis than men, hence the benefit of greater bone mass balanced the increased risk related to height," the authors comment.

Financial:

Examples: how money works, living within one's means, avoiding devts, saving for future emergencies.

What describes a person who is 25 pounds overweight and who has tried a variety of diets. He or she defents his or her weight by claiming that all of his relatives are overweight and none have lost their weights?

External locus of control

Essential fat

Fat incorporated in various tissues of the body that is critical for normal body functioning.

Males and femals and how much body fat they can actually have and if they drop down to a certain point, there are effects, different effects and percentages. Familirize yourself with the percentages and the effects.

Females: Less than 8-12 % Males: Less than 3-5% Extreme leanness is linked with reproductive, respiratory, circulatory, and immune system disorders and with premature death. Extremely lean people may experience muscle wasting and fatigue. They are also more likely to have eating disorders (described in more detail inChapter 9). For women, an extremely low percentage of body fat is associated with loss of bone mass and amenorrhea—absent or infrequent menstruation

Recommended duration for cardiorespiratory endurance exercise session, so a single period

For cardiorespiratory endurance exercise, 20-60 minutes per exercise session is recommended. Exercise can take place in a single session or in several sessions of 10 or more minutes. The greater the intensity of exercise, the less time needed to obtain fitness benefits. For high-intensity exercise, such as running, 20-30 minutes is appropriate. 3-5 days per week.

Article about touch and emotions Understand touch and emotion in individual with autisme.

For some individuals with autism, the light touch of certain fabrics in clothing can cause distress. Temple Grandin, an activist and assistant professor of animal sciences at Colorado State University who has written extensively on her experiences as an individual with autism, has remarked that her lack of empathy in social situations may be partially due to a lack of "comforting tactual input." Professor McGlone also notes that deficits in nurturing touch during early life could have negative effects on a range of behaviors and psychological states later in life.

When you design a fitness program, you can select any type of activity that will move you. There are different factors to consider when selecting an activity, so what are the different factors you should consider when developing a successful fitness program.

Fun and interest, Your current skill and fitness level, Time and convenience,Cost, Special health needs.

Measuring and Assessing cardiorespiratory endurance, and based on your age, predict what your maximum heart rate is. Based on that maximum heart rate, there is a target heart rate zone, so for average indiduals, what is an appropriate heart rate zone for exercise?

Heart Rate Zone: 127-180 10 seconds: 21-30

Special health needs.

If you have a particular health problem, choose activities that will conform to your needs and enhance your ability to cope. Ask your physician how to tailor an exercise program to your needs and goals. Appendix B provides guidelines and safety tips for exercisers with common chronic conditions.

when do overuse or overtraining injuries occur

If you train too much or too intensly, you are more likely to suffer injuries or become overtrained, a condition characterized by lack of energy, aching muscles and joints, and decreased physical performance. Injuries and overtraining slow down an exercise program and impede motivation. The goal is not to get in shape as quicky as possible but to gradually become and then remain physical fit.

Discussion about different energy systems, immediate, oxidative Need to know how long each of these energy systems work, a NUMBERS QUESTIONS

Immediate: 0-10 seconds Nonoxidiative: 10seconds - 2 minutes Oxidiative: Greater than 2 minutes

Benefits of muscle restraint: If you strength train, you can change your resting metabolic rate, if you want to decrease your metabolic rate, what percent can your resting metabolic rate change by strength training?

Improve by 15%

There is a relationship with duration so they would change the duration based on what other principle???

Intensity

Which is the most important exercise factor for achieving training effects?

Intensity is the most important factor for increasing aerobic fitness. You must exercise intensely enough to stress your body so that fitness improves. Four methods of monitoring exercise intensity are described in the following sections; choose the method that works best for you.

Physical:

It includes your fitness level and ability to care for yourself. Examples: eating well, exercising, avoiding harmful habits, practicing safe sex, recognizing symptoms of disease, getting regular checkups, avoiding injuries.

discussion of different functions of the spine in the body, what does it do for you?

It provides structural support for the body, especially the thorax (upper-body cavity). • It surrounds and protects the spinal cord. • It supports much of the body's weight. • It serves as an attachment site for a large number of muscles, tendons, and ligaments. • It allows movement of the neck and back in all directions.

Environmental:

Livability of your surroundings. Examples: Having abundant clean natural resources, maintaining sustainable development, recycling whenever possible, reducing pollution and waste.

Discussion about different types of pain in the spine and which one is the most common site for back pain?

Lumbar area, because it bears the majority of your weight, is the most common site.

Approaches for prevention and management of low back pain

Maintain a healthy weight. Excess fat contributes to poor posture, which can place harmful stresses on the spine. • Stop smoking, and reduce stress. • Avoid sitting, standing, or working in the same position for too long. Stand up every hour or half-hour and move around. • Use a supportive seat and a medium-firm mattress. • Use lumbar support when driving, particularly for long distances, to prevent muscle fatigue and pain. • Warm up thoroughly before exercising. • Progress gradually when attempting to improve strength or fitness.

Healthy behavior and raminification as a result of diet high in fat, low in fiber

Many Americans have a diet that is too high in calories, unhealthy fats, add added sugars, as well as too low in fiber, complex carbohydrates, fruits, and vegetables. This diet is linked to CHRONIC DISEASE.

Discussion about metabolic syndrome and there are symptoms of the metabolic syndrome, read about what they are

Many overweight and obese people—especially those who are sedentary and eat a poor diet—suffer from a group of symptoms calledmetabolic syndrome (or insulin resistance syndrome). Symptoms include a resistance to the effects of insulin, high blood pressure, high blood glucose levels, abnormal blood fat levels (high triglycerides and low HDLs, or "good" cholesterol), chronic inflammation, and fat deposits in the abdominal region. Metabolic syndrome increases the risk of heart disease, more so in men than in women. According to the American Heart Association, about 34% of adult Americans have metabolic syndrome. Even mild to moderate overweight is associated with a substantial increase in the risk of type 2 diabetes. Obese people are more than three times as likely as nonobese people to develop type 2 diabetes, and the incidence of this disease among Americans has increased dramatically as the rate of obesity has climbed (see the box "Diabetes" and the depiction of diabetes on page T3-5 of the color transparency insert "Touring the Cardiorespiratory System" in Chapter 3). Obesity is also associated with increased risk of death from many types of cancer. Other health problems associated with obesity include hypertension, impaired immune function, gallbladder and kidney diseases, skin problems, sleep and breathing disorders, erectile dysfunction, pregnancy complications, back pain, arthritis, and other bone and joint disorders.

What statement describe a condition of gender and strength training?

Men are generally stronger than women because they typically have larger bodies and a larger proportion of their total body mass is made up of muscle. But when strength is expressed per unit of cross-sectional area of muscle tissue, men are only 1-2% stronger than women in the upper body and about equal to women in the lower body. Because of the larger proportion of muscle tissue in the upper male body, men can more easily build upper-body strength than women can. Individual muscle fibers are larger in men, but the metabolism of cells within those fibers is the same in both sexes. Two factors that help explain these disparities are testosterone levels and the speed of nervous control of muscle. Testosterone promotes the growth of muscle tissue in both males and females, but testosterone levels are 5-10 times higher in men than in women, allowing men to have larger muscles. Also, because the male nervous system can activate muscles faster, men tend to have more power. Both men and women lose muscle mass and power as they age, but because men start out with more muscle and don't lose power as quickly, older women tend to have greater impairment of muscle function than older men. This may partially account for the higher incidence of life-threatening falls in older women.

Discussion about core muscles and they say there is 29 different muscles. That information is misleading and incorrect?

Multifitus, Transverse abdominus, diaphragm, and pelvic core muscle

Activities to best build muscle strength and endurance on page 39

Muscular strength and endurance can be developed through resistance training—training with weights or performing calisthenics such as push-ups, planks, and curl-ups.

How is muscular change assessed?

Muscular strength is usually assessed by measuring the maximum amount of weight a person can lift in a single effort. This single maximum effort is called a repetition maximum (RM). You can assess the strength of your major muscle groups by taking the one-repetition maximum (1 RM) test for the bench press and by taking functional leg strength tests. You can measure 1 RM directly or estimate it by doing multiple repetitions with a submaximal (lighter) weight.

The following is true about fractures and risk of death?

Non-hip, non-vertebral fractures make up 50% of all osteoporotic fractures, and while they are less severe than hip and vertebral fractures, they are potentially very serious, and should be treated with bone-strengthening drugs to reduce the risk of further fracture. Hip fractures have much poorer outcomes and higher mortality, for example, than vertebral fractures." 'Proximal fractures', or those close to the body, such as humerus, rib or pelvic fractures, can be as serious as vertebral fractures, and have the potential to shorten life. 'Distal fractures', such as those in the wrist or ankle, do not in themselves shorten life, although they should be taken seriously because they double the risk of re-fracture. The same competing risk model showed a compounded risk of mortality following re-fracture. In the 5 years after initial fracture, about another third of people experience a re-fracture. These people again experience excess mortality -- and men fare a lot worse than women. For example if a man has another fracture after an initial hip fracture we observed an 80-90% mortality risk."

Sets and reps recommended program for a strength training program

One or more sets of 8-12 repetitions

Specific stretching technique and one involve contracting a muscle prior to stretching, what kind of stretching is that?

PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF)

Regular endurance exercise effect on type 2 diabetes, how it reduces the risk of type 2 diabetes

Physical activity is also an important part of treating the disease. Obesity is a key risk factor for diabetes, and exercise helps keep body fat at healthy levels. But even without fat loss, exercise improves control of blood sugar levels in many people with diabetes. Exercise metabolizes (burns) excess sugar and makes cells more sensitive to the hormone insulin, which helps regulate blood sugar levels.

What are the 7 dimensions of health

Physical, emotional, intellectual, interpersonal, spiritual, environmental, financial

There are different ways to train strength, so if you wanted to get more explosive strength, lifting weights, be faster, what is the best resistant training technique for developing explosive strength on page 101

Plyometric, sudden eccentric loading and stretching of muscles followed by a forceful concentric contraction

Slow twitch muscle fibers:

Red muscle fibers that are fatigue resistant but have a slow contraction speed and a lower capacity for tension, usually recruited for endurance activities. Endurance activities like jogging

Cost.

Some sports and activities require equipment, fees, or some type of membership investment. If you are on a tight budget, limit your choices to free or inexpensive activities. Investigate the facilities on your campus, which you may be able to use at little or no cost. Many activities require no equipment beyond an appropriate pair of shoes. Chapter 4 provides examples of resistive exercises you can do at home without equipment.

: Behavior change: Reasons why you want to set realistic and specific goals? How does setting specific and realistic goals help a person make a change?

Specific. Avoid vague goals like "eat more fruits and vegetables." Instead, state your objectives in specific terms, such as "eat two cups of fruit and three cups of vegetables every day." • Measurable. Recognize that your progress will be easier to track if your goals are quantifiable, so give your goal a number. You might measure your goal in terms of time (such as "walk briskly for 20 minutes a day"), distance ("run two miles, three days per week"), or some other amount ("drink eight glasses of water every day"). • Attainable. Set goals that are within your physical limits. For example, if you are a poor swimmer, it might not be possible for you to meet a short-term fitness goal by swimming laps. Walking or biking might be better options. • Realistic. Manage your expectations when you set goals. For example, it may not be possible for a long-time smoker to quit cold turkey. A more realistic approach might be to use nicotine replacement patches or gum for several weeks while getting help from a support group.

What are the principles of physical training.

Specificity Progress Overload Reversibility Individual Differences

4 different stretching techniques and different safety and use of each safety?

Static Stretching, Ballistic Stretching, dynamic stretching, PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF)

What stretching techniques experts recommend for general fitness?

Static stretching

Dynamic Stretching

The emphasis is on functional movements. similar to ballistic stretching in that it includes movement, but it differs in that it does not involve rapid bouncing. Instead, dynamic stretching moves the joints in an exaggerated but controlled manner through the range of motion used in a specific exercise or sport; movements are fluid rather than jerky. An example of a dynamic stretch is the lunge walk, in which a person takes slow steps with an exaggerated stride length and reaches a lunge stretch position with each step. Slow dynamic stretches can lengthen the muscles in many directions without developing high tension in the tissues. These stretches elongate the tissues and train the neuromuscular system. Because dynamic stretches are based on sports movements or movements used in daily life, they develop functional flexibility that translates well into activities. Dynamic stretches are more challenging than static stretches because they require balance and coordination and may carry a greater risk of muscle soreness and injury. People just beginning a flexibility program might want to start off with static stretches and try dynamic stretches only after they are comfortable with static stretching and have improved their flexibility. It is also a good idea to seek expert advice on dynamic stretching technique and program development. Functional flexibility training can be combined with functional strength training. For example, lunge curls, which combine dynamic lunges with free weights biceps curls, stretch the hip, thigh, and calf muscles; stabilize the core muscles in the trunk; and build strength in the arm muscles. Many activities build functional flexibility and strength at the same time, including yoga, Pilates, tai chi, Olympic weight lifting, plyometrics, stability training (including Swiss and Bosu ball exercises), medicine ball exercises, and functional training machines (for example, Life Fitness and Cybex).

definition of VO2 max

The highest rate of oxygen consumption an individual is capable of during a maximum physical effort, reflecting the body's ability to transport and use oxygen, measured in milliters of oxygen used per minute per kilogram of body weight.

Another energy question, your body can use different sources of energy during exercise but uses different types of energy during different exercises, so when does your body uses fat as fuel? We are looking for a specific type of activity

The oxidative energy system - During a prolonged exercise session, carbon are the predominant fuel at the start of the workout, but fat utilization increase over time. Fats are used for mild, low intensity activities through the oxidative energy system.

what is a characteristics of the heart's as it changes in response to regular endurance exercise?

The resting heart rate of a fit person is often 10-20 beats per minute lower than that of an unfit person. This translates into as many as 10 million fewer beats in the course of a year.

Diabetes and there are things that can benefit a person with diabetes, what are those lifestyle changes that they can make that will benefit a person with diabetes?

There is no cure for diabetes, but it can be managed successfully by keeping blood sugar levels within safe limits through diet, exercise, and, if necessary, medication. Blood sugar levels can be monitored using a home test, and close control of glucose levels can significantly reduce the rate of serious complications. Nearly 90% of people with type 2 diabetes are overweight when diagnosed, including 55% who are obese. An important step in treatment is to lose weight. Even a small amount of exercise and weight loss can be beneficial. Regular exercise and a healthy diet are often sufficient to control type 2 diabetes.

Discussion about goals and minigoals. How do minigoals help a physical fitness program.

To keep your program on track, set up a system of goals and rewards. Break your specific goals into several steps, and set a target date for each step. For example, if one of the goals of an 18-year-old male student's program is to improve upper-body strength and endurance, he could use the push-up test in Lab 4.2 to set intermediate goals. If he can currently perform 15 push-ups (for a rating of "very poor"), he might set intermediate goals of 17, 20, 25, and 30 push-ups (for a final rating of "fair"). By allowing several weeks between mini-goals and by specifying rewards, he'll be able to track his progress and reward himself as he moves toward his final goal. Reaching a series of small goals is more satisfying than working toward a single, more challenging goal that may take months to achieve. For more on choosing appropriate rewards, seeChapter 1 and Activity 4 in the Behavior Change Workbook at the end of the text.

Emotional wellness:

Understanding and dealing with your feeling. Examples: optimism, trust, self esteem, self-acceptance, self-confidence, ability to understand and accept others feelings, ability to share feelings with others.

Life expectancy changing in past 100 years

Went from 47 in 1900 to 78.7 in 2011

Fast-twitch muscle fibers:

White muscle fibers that contract rapidly and forcefully but fatigue quickly, usually recruited for actions requiring strength, power, or speed. Strength and power activities like sprinting.Strength training can increase the size and strength of both fast-twitch and slow-twitch fibers, although fast-twitch fibers are preferentially increased.

Time and convenience

You are more likely to maintain a long-term exercise program if you can easily fit exercise into your daily routine. As you consider activities, think about whether a special location or facility is required. Can you participate in the activity close to your home, school, or job? Are the necessary facilities available at convenient times (see Lab 7.2)? Can you participate in the activity year-round, or will you need to find an alternative during the summer or winter? Would a home treadmill make you more likely to exercise regularly?

if you need to temporarily stop exercising, there are factors you cannot continue but one factor you need to continue doing.

You can maintain much of your fitness improvements by keeping the intensity of your workouts constant. On the other hand, cardiovascular and cellular fitness reverse themselves more quickly—sometimes within just a few days or weeks. If you must temporarily reduce the frequency or duration of your training, you can maintain much of your fitness improvement by keeping the intensity of your workouts constant.

Fun and interest

Your fitness program is much more likely to be successful if you choose activities that you currently engage in and enjoy. Often you can modify your current activities to fit your fitness program. If you want to add a new activity to your program, try it for a while before committing to it. (See the box "Can Stability Balls Be Part of a Safe and Effective Fitness Program?")

If you train at a certain level you can improve your ability to transfer oxygen, so the VO2 max can be changed, but to a certain level. How much improvements can you expect through your training to transfer and transport oxygen?

ability to transport and use oxygen, for example, can be improved by only about 5-30% through training

Spiritual:

beliefs that give purpose to life. Examples: Capacity to love, compassion, forgiveness, altruism, joy, fulfillment, caring for others, sense of meaning and purpose, sense of belonging to something greater than oneself.

Concept of maintaining a fitness program, how will varying activities during an exercise fitness program help you. Page 250

can make your program more fun over the long term if you participate in a variety of activities that you enjoy. You can also add interest by varying the routes you take when walking, playing with different tennis partners, or switching to a new volleyball or basketball court. Varying your activities, a strategy known as cross-training, has other benefits. It can help you develop balanced, total-body fitness. For example, by alternating running with swimming, you build both upper- and lower-body strength. Cross-training can reduce the risk of injury and overtraining because the same muscles, bones, and joints are not continuously subjected to the stresses of the same activity. You can cross-train either by choosing different activities on different days or by alternating activities within a single workout.

One of the most comprehensive study between reduced sleep and childhood obesity found the following except? There are numbers about ages and hours of sleep, so remember the numbers!!!!

children who consistently received less than the recommended hours of sleep during infancy and early childhood had increases in both obesity and in adiposity or overall body fat at age 7. Our study found convincing evidence that getting less than recommended amounts of sleep across early childhood is an independent and strong risk factor for obesity and adiposity," says Elsie Taveras, MD, MPH, chief of General Pediatrics at MGHfC and lead author of the Pediatrics paper. "Contrary to some published studies, we did not find a particular 'critical period' for the influence of sleep duration on weight gain. Instead, insufficient sleep at any time in early childhood had adverse effects." Information used in this study was gathered from mothers at in-person interviews when their children were around 6 months, 3 years and 7 years old, and from questionnaires completed when the children were ages 1, 2, 4, 5 and 6. Among other questions, the mothers were asked how much time their children slept, both at night and during daytime naps, during an average day. Measurements taken at the seven-year visit included not only height and weight but also total body fat, abdominal fat, lean body mass, and waist and hip circumferences -- measurements that may more accurately reflect cardio-metabolic health risks than BMI alone. Curtailed sleep was defined as less than 12 hours per day from ages 6 months to 2 years, less than 10 hours per day for ages 3 and 4, and less than 9 hours per day from age 5 to 7. Based on the mothers' reports at each age, individual children were assigned a sleep score covering the entire study period -- from 0, which represented the highest level of sleep curtailment, to 13, indicating no reports of insufficient sleep.

Term in which a person varies his activites to develop his total balance activites? Pg. 209

cross-training

Static stretching

each muscle is gradually stretched, and the stretch is held for 10-30 seconds. A slow stretch prompts less reaction from proprioceptors, and the muscles can safely stretch farther than usual. This is the type most often recommended by fitness experts because it is safe and effective. The key to this technique is to stretch the muscles and joints to the point where a pull is felt, but not to the point of pain. (One note of caution: Excess stretching can decrease joint stability and increase the risk of injury. This may be a particular concern for women, whose joints are less stable and more flexible than men.)

familirieze yourself with what a beginner should do with the initial phase of their exercise program?

initial stage of your program, which may last anywhere from three to six weeks, exercise at the low end of your target heart rate zone. Begin with a frequency of three-four days per week, and choose a duration appropriate for your fitness level: 12-15 minutes if you are very unfit, 20 minutes if you are sedentary but otherwise healthy, and 30-40 minutes if you are an experienced exerciser. Use this stage of your program to allow both your body and your schedule to adjust to your new exercise routine. Once you can exercise at the upper levels of frequency (four-five days per week) and duration (30-40 minutes) without excessive fatigue or muscle soreness, you are ready to progress.

General recommendation about when should a person perform stretching exercises

it's best to stretch when your muscles are warm, so try incorporating stretching into your cool-down after cardiorespiratory endurance exercise or weight training. Page 146 For moderate-intensity exercise, such as walking, stretching briefly beforehand as a warm-up is unlikely to have harmful effects.

Another exercise principle question: When you cycle the duration and intensity of a workout, what is it called?

periodization of training

difference between free weights and weight machines

resistance, sit down at the machine, and start working. Machines make it easy to isolate and work specific muscles. You don't need a spotter—someone who stands by to assist when free weights are used—and you don't have to worry about dropping a weight on yourself. Many machines provide support for the back. Free weights, such as barbells and kettlebells, require more care, balance, and coordination to use than machines, but they strengthen your body in ways that are more adaptable to real life. They are also more popular with athletes for developing functional strength for sports, especially sports that require a great deal of strength. Free weights are widely available, inexpensive, and convenient for home use.

Research have shown the following relationship between the first and second hip fracture except ?

second hip fractures are more deadly than first hip fractures. On average, second hip fractures occurred 2 years and 8 months after the primary hip fracture. Females had a higher incidence of second hip fracture. The overall incidence of a second fracture was 0.88% at 6 months, 1.81% at 1 year, 6.91% at 5 years and 9.95% at 10 years. A total 75% of second fractures occurred within around 4 years after the initial fracture. The median survival after single fracture was 4 years 10 months, while second fracture was 3 years 8 months.

Study on hip fracture and multiple hip fractures, so the study indicate a relationship with the first and 2nd hip fracture.

second hip fractures are more deadly than first hip fractures. On average, second hip fractures occurred 2 years and 8 months after the primary hip fracture. Females had a higher incidence of second hip fracture. The overall incidence of a second fracture was 0.88% at 6 months, 1.81% at 1 year, 6.91% at 5 years and 9.95% at 10 years. A total 75% of second fractures occurred within around 4 years after the initial fracture. The median survival after single fracture was 4 years 10 months, while second fracture was 3 years 8 months.

Measuring and Accessing Body Composition: Waist, hip ratio. There are conditions you are at risk for if you have a higher hip to waist ratio. Familiraize yourself to what these conditions are if you have a higher hip to waist ratio.

significantly increased risk of heart disease and diabetes.

Ballistic Stretching

the muscles are stretched suddenly in a forceful bouncing movement. For example, touching the toes repeatedly in rapid succession is a ballistic stretch for the hamstrings. A problem with this technique is that the heightened activity of proprioceptors caused by the rapid stretches can continue for some time, possibly causing injuries during any physical activities that follow. Another concern is that triggering strong responses from the nerves can cause a reflex muscle contraction that makes it harder to stretch. For these reasons, this type of stretching is usually not recommended, especially for people of average fitness. trains the muscle dynamically, so it can be an appropriate stretching technique for some well-trained athletes. For example, tennis players stretch their hamstrings and quadriceps ballistically when they lunge for a ball during a tennis match. Because this movement is part of their sport, they might benefit from ballistic training of these muscle groups.

: Which association is accurate for people with a waist to hip ratio above 1.0? Some are different for male to female and some are not different, so know that.

total waist measurement of more than 40 inches (102 cm) for men and 35 inches (88 cm) for women and a waist-to-hip ratio above 0.94 for young men and 0.82 for young women are associated with a significantly increased risk of heart disease and diabetes.

PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION (PNF)

use reflexes initiated by both muscle and joint nerves to cause greater training effects. The most popular stretching technique is the contract-relax stretching method, in which a muscle is contracted before it is stretched. The contraction activates proprioceptors, causing relaxation in the muscle about to be stretched. For example, in a seated stretch of calf muscles, the first step is to contract the calf muscles. The individual or a partner can provide resistance for an isometric contraction. Following a brief period of relaxation, the next step is to stretch the calf muscles by pulling the tops of the feet toward the body. A duration of three to six seconds for the contraction at 20 to 75% of maximum effort and 10-30 seconds for the stretch is recommended. This stretching techniqueappears to be most effective if the individual pushes hard during the isometric contraction. Another example of this stretch is the contract-relax-contract pattern. In this technique, begin by contracting the muscle to be stretched and then relaxing it. Next, contract the opposing muscle (the antagonist). Finally, stretch the first muscle. For example, using this technique to stretch the hamstrings (the muscles in the back of the thigh) would require the following steps: Contract the hamstrings, relax the hamstrings, contract the quadriceps (the muscles in the front of the thigh), and then stretch the hamstrings. PNF appears to allow more effective stretching and greater increases in flexibility than static stretching, but it tends to cause more muscle stiffness and soreness. It also usually requires a partner and takes more time.

: Principles and examples of training principles

you must perform exercises designed specifically for that component. This is the principle of specificity. Weight training, for example, develops muscular strength but is less effective for developing cardiorespiratory endurance or flexibility. Specificity also applies to the skill-related fitness components (to improve at tennis, you must practice tennis) and to the different parts of the body (to develop stronger arms, you must exercise your arms). A well-rounded exercise program includes exercises geared to each component of fitness, to different parts of the body, and to specific activities or sports. The body adapts to the demands of exercise by improving its functioning. When the amount of exercise (also called overload or stress) is increased progressively, fitness continues to improve. This is the principle of progressive overload. The amount of overload is important. Too little exercise will have no effect on fitness (although it may improve health); too much may cause injury and problems with the body's immune or endocrine (hormone) systems. The point at which exercise becomes excessive is highly individual; it occurs at a much higher level in an Olympic athlete than in a sedentary person. For every type of exercise, there is a training threshold at which fitness benefits begin to occur, a zone within which maximum fitness benefits occur, and an upper limit of safe training. The amount of exercise needed depends on the individual's current level of fitness, the person's genetically determined capacity to adapt to training, his or her fitness goals, and the component being developed. A novice, for example, might experience fitness benefits from jogging a mile in 10 minutes, but this level of exercise would not benefit a trained distance runner. Beginners should start at the lower end of the fitness benefit zone; fitter individuals will make more rapid gains by exercising at the higher end of the fitness benefit zone. Progressive overload is critical. Exercising at the same intensity every training session will maintain fitness but will not increase it because the training stress is below the threshold required to produce adaptation. Fitness increases only if the volume and intensity of workouts increase. The body adapts to the demands of exercise by improving its functioning. When the amount of exercise (also called overload or stress) is increased progressively, fitness continues to improve. This is the principle of progressive overload. The amount of overload is important. Too little exercise will have no effect on fitness (although it may improve health); too much may cause injury and problems with the body's immune or endocrine (hormone) systems. The point at which exercise becomes excessive is highly individual; it occurs at a much higher level in an Olympic athlete than in a sedentary person. For every type of exercise, there is a training threshold at which fitness benefits begin to occur, a zone within which maximum fitness benefits occur, and an upper limit of safe training. The amount of exercise needed depends on the individual's current level of fitness, the person's genetically determined capacity to adapt to training, his or her fitness goals, and the component being developed. A novice, for example, might experience fitness benefits from jogging a mile in 10 minutes, but this level of exercise would not benefit a trained distance runner. Beginners should start at the lower end of the fitness benefit zone; fitter individuals will make more rapid gains by exercising at the higher end of the fitness benefit zone. Progressive overload is critical. Exercising at the same intensity every training session will maintain fitness but will not increase it because the training stress is below the threshold required to produce adaptation. Fitness increases only if the volume and intensity of workouts increase. The body adapts to the demands of exercise by improving its functioning. When the amount of exercise (also called overload or stress) is increased progressively, fitness continues to improve. This is the principle of progressive overload. The amount of overload is important. Too little exercise will have no effect on fitness (although it may improve health); too much may cause injury and problems with the body's immune or endocrine (hormone) systems. The point at which exercise becomes excessive is highly individual; it occurs at a much higher level in an Olympic athlete than in a sedentary person. For every type of exercise, there is a training threshold at which fitness benefits begin to occur, a zone within which maximum fitness benefits occur, and an upper limit of safe training. The amount of exercise needed depends on the individual's current level of fitness, the person's genetically determined capacity to adapt to training, his or her fitness goals, and the component being developed. A novice, for example, might experience fitness benefits from jogging a mile in 10 minutes, but this level of exercise would not benefit a trained distance runner. Beginners should start at the lower end of the fitness benefit zone; fitter individuals will make more rapid gains by exercising at the higher end of the fitness benefit zone. Progressive overload is critical. Exercising at the same intensity every training session will maintain fitness but will not increase it because the training stress is below the threshold required to produce adaptation. Fitness increases only if the volume and intensity of workouts increase.

Behavior change, when choosing a target behavior to change, how do you maximize the change, how to make it more successful

you need to learn its risks and benefits for you—both now and in the future. Ask these questions: • How is your target behavior affecting your level of wellness today? • Which diseases or conditions does this behavior place you at risk for? • What effect would changing your behavior have on your health? As a starting point, use this text and the resources listed in the For Further Exploration section at the end of each chapter; see the box "Evaluating Sources of Health Information" for additional guidelines. Certain health behaviors are exceptionally difficult to change. Some people can quit smoking on their own; others get help from a smoking cessation program or a nicotine replacement product.