kinesiology 2504 final

chapter 1

financial wellness- do you follow a budget, what about credit cards, a lot of those credit cards have a lot of hidden fees, try and pay your credit cards.

chapter 4 (a)

I 2504, so we are going to begin Chapter four just like Chapter three over to break it down this time it will be two sections and it's as. 00:14I guess involved as Chapter three so there's a lot of information which I didn't realize how much information is in the new revised and well. 00:23This edition so that's why i'm taking a little slower because it's a lot of information to go over so muscular strength and endurance and you should have just are about to do labs that correspond to this, so what we're looking at is how. 00:43Do the muscles and the muscle skeletal system work together, especially when it comes to fitness and health so muscles like that more than 40% of your body mass. 00:54muscles move the body and unable to source for exert force against resistance, so what a muscle contracts are shortens it moves a bone by pulling on the tendon that attaches the muscles and bones so remember. 01:08muscles are attached to them by a tendon those are attached to other bones ligaments so this just a little graphic of that little tennis junction muscle and the bony attachment. 01:21And, of course, if you are an anatomy physiology you already know this, or you will soon, so we have to break down the muscles into the muscle fibers and a muscle fiber is a single muscle cell usually classified according to strength speed of contraction and its energy, sir. 01:40My five rows. 01:43Are the protein structures that make up the fibers each muscle has many Nikki Ly, which is different than other types of cells so muscle cells, each of them have many nuclei. 01:59And this is what obviously contains DNA and jeans and also direct the production of proteins what's interesting is what happens around. 02:10These muscle nuclei are the satellite cell so when a person, a strength training they activate these satellite cells, then then provide additional muscle cell nuclei to meet the demands. 02:24And we have skeletal muscle here, which is, you can see it's multi nuclei okay smooth muscle which we'd find in the digestive system. 02:37single nucleus and cardiac muscle which cardiac muscle, obviously the heart. 02:47So when we break this down we look at here is the bundle of muscles or what's called a bundle physicals. 02:56And you can see here that each of these bundle bicycles, when we take one out one fantastical. 03:04That it becomes a bundle of fibers we take out one fiber or the muscle cell, you can see, has multiple nuclei and then we take out one of these. 03:15My fibrous, and this is what that looks like we'll talk about that moment but what's fascinating is the fractal effect how this looks like this looks like this and looks like this is very interesting to me. 03:31So again, another. 03:34Look at the muscle fiber itself, you can see the Multi nucleus, the light and dark bands, the little Maya fibro and the mitochondrial sark aloma around. 03:48The muscle fiber dark light band, and then we take this little segment here. 03:54This Title side with this is our sark of near, and this is what is responsible for your contract title ability, right here this little tiny soccer mere, you have the soccer plasma reticulum which obviously adds. 04:10Energy thin act and filament here and your zte or Z dis an H zone and these slide past each other. 04:20OK so again this a little bit more involved, you will get into this more with exercise physiology and so maybe it physiology but it's very fast and to look how we break down. 04:32From the muscle bundle itself to the festival down to the fiber down to the actual circle, down to the actual sarcoma itself, I mean know my fibro to the start here. 04:46We talked about satellite cells and so these are, if you look at this here is your little satellite cell here is the my viral here's your mind nucleus. 04:58And the circle lemme. 05:01So just this little area here helps to activate movement or else an extra nuclei. 05:10With muscle fiber so muscle fibers can be hypertrophic, which is an increase in the size of the fiber is usually stimulated by muscular overload weightlifting as occurs during structure like I said hyperplasia. 05:27Is an increase in the number of fibers an atrophy is the decrease in the size of muscle fibers usually attributable to inactivity. 05:40And we look at hypertrophy replays. 05:44And there's two types of hypertrophy, you have the increased size. 05:50Of the muscle fiber or you have increased soccer plasma, which is the interstitial fluids there's two types of hypertrophy hypertrophy excuse me, and then hyperplasia is just more muscle cells person not size but more. 06:07So talking about muscle fibers we can break them down further into slow twitch and fast which the slow twitch fibers are the red muscle fibers that are fatigue resistant. 06:17They have a slow contraction speed and a lower capacity for attention, so this is what you usually recruit for endurance activities. 06:25versus the fast twitch which are white muscle fibers that contract rapidly and forcefully, but they fatigue quickly so utilize. 06:34Fast twitch fibers for actions require strength power or speed remember the power is the ability to exert force rapidly. 06:42So we look at individuals who say our marathon runners versus an individual who is a sprinter they obviously have a pre genetic. 06:50predisposition towards more slow twitch or fast, which obviously the marathon runner would be more slow twitch and the fast, which would be the spinner. 06:59You can't change one fiber to another, so you are pretty much genetically determine like what you're going to have a slow twitch and what you're gonna have a fast which a lot of us have multiple. 07:11Of these, but sometimes we tend to see people who are very extreme athletes tend to usually have one or more so again these determine interest the interest they determine contraction speed and capacity for attention. 07:27And this is the graphic of the slow twitch you see more red blood cells for using oxygen. 07:34extend the muscle contraction fire slowly versus the fast twitch uses anaerobic obviously without oxygen for fuel provides short versus speed fires rapidly fatigued more quickly and great for sprinters. 07:51So we've talked about motor fibers we talked about types in that 5% What about the actual motor unit, the neuron apart, so a motor nerves. 08:01Connected to one or more muscle fibers so that's called a motor unit. 08:07The nervous system, controls motor unit activation central nervous system, the. 08:12Peripheral nervous system and a motor neuron has an axon, which is a long slender part of the nerve cell conducts the nerve impulse away from the nerve cell body. 08:21and Milan, which surrounds the insulates the axon. 08:27And when we practice the skill that lays down per mile on the axon which speeds neural conduction so when you practice a skill over and over and over and over again. 08:38It tends to lay down that fat of material that myelin which does insulate the axon which then creates that speed of neural conduction so. 08:46We look at a graphic in a moment i'll explain this, but more so look it's a term called muscle learning the improvement in the body's ability to recruit motor units brought through about strength training. 08:59So we look at the den tries to collect the signals the axon passes a signal to have your mile in that surrounds this your muscle fiber and then you have your neuromuscular junction. 09:11Ah, this motor muscle cells muscle fibers. 09:15So it's interesting about this Milan again like we said practicing increases it, which makes it easier and faster conduct this information to here to recruit. 09:27However, when there's a disease, such as Ms the myelin sheath tends to disintegrate or it's not as quick are able to. 09:39degrees it's those able to send that information, so, if you look at like the electrical cord the rubber coating around the corner around the wiring would be the myelin sheath and you know it might know what happens when you have those those wires that are afraid. 09:55And again, another graphic here, so you have the spinal cord motor neuron body, right here, and then you have the nerve. 10:06You have your ganglion here nerve, you have these two motor units here for the motor unit cell body and a spinal cord, and as motor unit to goes here motor unit goes here the axon now these axon terminals at the neuromuscular junction. 10:24And then the branching axon to the motor unit itself, so the branching axon terminals form of the neuromuscular junction so it's very fast like little spiders very interesting here all of just even just reaching for something like reaching for a ride, I want to hear. 10:44Is takes a lot of recruitment, a lot of recruitment here, even like that movement lot recruitment, so all this fire happens the speed of it, the speed of the conduction is extremely fast. 11:01So we look at physiological changes and benefits from strength training. 11:06we're looking at increase muscle mass and strength, but, again, there is genetic differences hormonal differences between males and females, and you can see the benefits here also benefits or the increased utilization of motor unit units turn muscle contraction. 11:23Also, the improve coordination of muscle and motor units so that's very important, not only is increasing utilization of them it's increasing the coordination of them. 11:34increase strength of tendons ligaments and bones increase storage of fuel and muscles remember stored as glycogen and the muscles. 11:44increase size, the size of fast twitch muscle fibers from a high resistance program increased size of slow so not hyperplasia but hypertrophic from a high repetition program increased blood supply to muscles from a high repetition program and improve blood vessel health. 12:04And biochemical improvements so increased sensitivity stimulation insulin improve blood fat levels and increased muscle injury, so a lot of physiological changes at the cellular level. 12:17Recruitment utilization coordination strength from strength training so think about if you're learning how to do. 12:26A new skill and maybe learn how to play tennis and I think about the eye hand coordination. 12:31At first, and then think about what it takes when you practice how so much more coordination occurs, the strength of your serve gets stronger you tend to utilize faster motor motor yes during that contractions. 12:47So additional key terms with this to learn, and we have the concept of core muscles core muscles are pretty intense there the whole entire trunk muscles, not just the front of your. 12:57abdomen they extend from the hips to the upper back so, for instance earlier so as will connect all the way she Lester to canter it consists of your deep. 13:08like an outer superficial and deeper muscles and again, you will go that i'm sure in anatomy but just for the purpose of this. 13:18When we talk about core strength for talking about what the trunk does in strength, training and how it assist and a lot of those movements, the ligaments like I mentioned earlier, or the tough ban of tissue that connects the ends of the bones to other bones or supports organs and place. 13:38cartilage the top resilient tissue that acts as a cushion between the bones and enjoy like the meniscus which I tour between my need us against surgery. 13:48And the concept of testosterone we just talked about hypertrophy and hyperplasia so we talked about strength, training, this is the principal male hormone it's a secondary sex characteristics responsible for this development and it's important increase the muscle size. 14:07Alright, so strength training helps prevent and manage cardiovascular disease and diabetes, by improving glucose metabolism. 14:20Increasing maximal oxygen consumption. 14:24Reducing blood pressure, increasing hdl which we know the good cholesterol. 14:29and reduces ldl and some people again depends on genetics improves blood vessel health we just started talking about. 14:35So stronger muscles, reduce the demand on the heart during ordinary daily activities so person who has strong is not going to have that demand on the heart by carrying groceries or maybe walking. 14:50upstairs so this strength training strong strong muscles do help with that overall heart health. 15:00So how do we know how strong, you are and how do we know endurance so stress mentors are different strength is looking at what you can do in one or quick movement versus insurances over time. 15:14So we look at those by looking at your repetition maximum and your rm is the maximum amount of resistance that can be moved a specified number of times. 15:23One rm is the maximum amount of weight that can be lifted one time. 15:28Five rm is the maximum weight that can be lifted five times, so why is this important because this helps you understand. 15:36For strength, training, if you know what you can lift one time, then you can take a percentage of that like we do with training heart rate and figure out what you can do to. 15:46Create strength and endurance let's say you can do 200 pounds one time as a bench press of your take 65% of that let's do our math here. 16:01So, then you could basically look at 130 pounds to do, maybe eight to 10 repetitions and remember repetitions or the number of times and exercise is performed during one set. 16:15So how do you create a successful strength training program, so we will be talking about this. 16:21When you're in your labs and also this be part of your overall program to your your personal training program so remember that one muscles are stressed. 16:32By a load greater than they are used to they adapt and improve their function this adaptation depends on the stress that is applied. 16:41How is the stress apply so first of all, though, we have to have the concept of overload for the muscle to to progressive overload for the muscle to. 16:52Get stronger and to continue to adapt so, for instance, you have your load here you adapt to that so let's say you've been lifting 10 pounds for six months that's. 17:03you've already adapted who well beyond that adaptation unless obviously there's something else going on and individual you increase your load. 17:11Then you adapt to that, then you increase the load and then you adapt to that, and of course there's a plateau and there's a training partner that does occur, and of course it depends on genetics, the person. 17:21muscle fiber type other types of injuries or whatever might be happening, so we have to progressively overload the muscles for them to adapt and then get stronger whether it's through head hypertrophy or hyperplasia. 17:38Alright, so we are going to stop right there today's weather, we can, I am going to the next part we're going to talk about the different types of emphasize. 17:50What does static versus dynamic mean was I said kinetic was isotonic was isometric what happens the concentric or he centric movement, so we will stop here, for this is chapter for part one, and hope this is interesting, this is very fascinating to me, and thank you.

chapter 8 (a)

I can you see algae 2504 is hard to believe that this is the last chapter that we will be lecturing and talking about this semester, so I hope. 00:12you've learned from these zoom lectures I wish it could have been in person, but I have the information was very helpful and so we're going to complete our discussion of physical conditioning and fitness by talking about what feels us nutrition and one of my favorite topics about food. 00:33So we look at the science of how we use food how we use food for the things we need to do. 00:39How we use it for health, how it prevents are can certain foods can cause disease we look at essential nutrients, which are substances, the body must get from foods, because it cannot manufacture them. 00:51at all or fast enough to meet the body's needs, and these include protein fats water carbohydrates vitamins, minerals and tennyson symbol. 01:03So these are the six classes their function what they do in the body and the major source that we find them from okay like. 01:11You know, carbohydrates supply energy to cells in the brain nervous system and blood supply energy to muscles during exercise as typically stored in the muscles in liver as glycogen so again, we look at just a quick overview of these functions of the six six classes of essential nutrients. 01:32We also talked about macronutrients are an essential nutrient that required by the body and relatively large amounts carbs fats proteins, for instance micronutrients. 01:41and essential nutrient required by the body in more minute amounts, such as vitamins and minerals. 01:49So we all talk about calories we count on right we know what we look at a label to see how much calories are in food, so it is a measure coachella is a measure of energy content in food. 02:01One calorie represents the amount of heat needed to raise the temperature of one liter of water one degree Celsius. 02:09it's a calorie a person needs about 2000 calories a day to meet their needs three classes of nutrients provide energy. 02:19fat provides nine calories per gram protein provides four calories per gram and carbohydrates, provide also four calories per gram. 02:29So we as Americans do consume sufficient amount of excess calories, but a lot of times not essential nutrients. 02:38So nutrient density is a really important concept these foods are really high and essential nutrients, but maybe relatively low in calories and there's some examples right there. 02:52So i'll start talking about proteins proteins, the basic body. 02:57needs it's the basis of your body structure so it's an essential nutrient that provides. 03:05and helps with important functions and structures muscles and bones helps with blood formation. 03:13enzymes, hormones and cell membranes and it does provide energy as well, and the building blocks of proteins are amino acids. 03:21Of the 20 common amino acids founded food nine are essential, the body can produce the other 11 amino acids and maybe you have had to learn all of those names. 03:34Thus far, as some point in your high school or college career so is still look at foods are complete protein sources if they supply all the essential amino acids. 03:48meat, fish poultry eggs milk cheese and soy provide complete proteins, we also look at what are called incomplete proteins that provide fewer amino acids. 03:59Plant sources such as nestle booms are good sources of most amino acids that are usually low in one or more and lagoons festivals like dry beans, peas, lentils that are high in fiber and provide. 04:12Protein and I put this up here to look at you can get your complete proteins from plants and these types of foods contain these amino acids trip to fan is contained by old Spanish soybean sweet potatoes. 04:28lysine is contained and being swayed keylock pumpkin see Satan and pistachios So if you follow a primarily vegetarian diet, you can get your complete proteins. 04:43So adequate protein intake can be calculated by multiplying your body weight in pounds by point three six so let's say you weigh. 04:53This example here 180 pounds, you should consume at least 65 grams of protein per day, a lot of Americans meet or exceed protein intake. 05:05The extra energy that is from protein that we we take in as calories obviously is synthesized into fat for storage or burned for energy, but it is not your body's preferred source of energy. 05:21And these, this is a really good range here, carbohydrates 45 to 65% your daily diet from carbohydrates, protein 10 to 35% fat and 20 to 35% so we sometimes we some of the fad diets, for instance, tend to flip this a little bit more. 05:40But again, when we look at excess protein, we have to also look at excess protein as it implies or impacts body functioning because it's not your body's preferred source of. 05:58Energy is a great way to look at what you need. 06:04For 2200 calorie 2020 200 calorie diet. 06:10And again, some of the protein levels found in. 06:16Common foods. 06:18You can see. 06:20grams here. 06:24beans. 06:26ricotta cheese, as I suppose list. 06:30Is fat fat unfortunately has received a really bad rap However I get to look at that macro nutrient chart you do need about 20. 06:42To 35% of your daily diet should come from fats and, of course, the type of fat is important as well faster also call lipids and they are the most calorie dense form of energy, remember them nine calories per gram Linda lake and alpha little Linux acid are essential to health. 07:02and food faster usually composed of both saturated and unsaturated fats are saturated fats are fatty acids found mostly in animal products and tropical oils usually solid at room temperature So if you can keep. 07:18A stack a stick of butter on the table and it doesn't change form at all that is a saturated fat unsaturated fats are usually. 07:31found primarily in plant foods, usually liquid at room temperature is like olive oils, for instance okay. 07:38And, depending on their structure unsaturated fatty acids are also divided into monounsaturated and polyunsaturated. 07:51Again, so I get a sample of all well and we'll look at examples of those types of fats in a moment, so the process of hydrogen nation is which hydrogens are added. 08:00To unsaturated fats, increasing the degree of saturation and turning liquid oils into solid fats, so this process produces a mixture of saturated fatty acids. 08:12And standard and transforms of unsaturated fatty acid so trans fatty acids are type of unsaturated fat, he asked to produce during the process hydrogen nation. 08:23They have an atypical shape that affects their chemical activity which then affects certain function of the body. 08:30So, if we look at some of these examples saturated animal fats butter cheese and other high fat dairy products palm and coconut oils trans fats find those in some frozen pizza has some types of pop horns deep fried fast foods. 08:48Stick margarine so things that are ultra processed tend to have a lot of trans fat. 08:56And again talking about mono saturated olive oil canola oil safflower oil avocados peanut butter, without any added fat poly unsaturated Omega three. 09:08which includes fatty fishes sardine salmon anchovies and they're also found in walnuts flaxseed canola oils and dark leafy green vegetables and polio said Saturday or Omega six. 09:23Is corn cotton seed oils usually those are found in marching band aids and salad dressing now. 09:31Plus saturated fat is an Omega three fatty acid it's also alpha linoleic and linoleic acid is an Omega six. 09:45And most Americans do eat enough of saturated and trans fats and really need to work on consuming better healthier fats. 09:55So breaking this down further into how our fat consumption affects our health low density lipoproteins are look for protein containing a bad moderate amount of protein and a large amount cholesterol we call those the bad cholesterol. 10:10high density lipoprotein hdl is our lipoprotein containing relatively little cholesterol that helps transport costs. 10:18Out of the arteries good cholesterol now remember close all is that waxy substance found the blood cells and needed for simple it is needed for synthesis of cell membranes. 10:28vitamin D and hormones, especially the fat based hormones sterile estrogen progesterone testosterone and but the level of and ratio of hdl and ldl is what tells a lot about our. 10:47arterial and cardiovascular health. 10:52So consuming trans fats again, what are you we see this, a lot of processed foods, it also has been shown to increase the risk for both cardiovascular disease and type two diabetes so guidelines obviously strongly advise lowering saturated fats trans fats. 11:08fatty red meats are also associated with increased risk of certain cancer, especially colon cancer. 11:18So again, faster necessary in the very important but it's the type of fat, that is consumed. 11:23So recommended fat intake the Department of Agriculture generally recommends Americans will have their intake of saturated fat to less than 10% okay so. 11:36Basically, when you look at the fasting diet they're found in foods that contain other nutrients, so what you consume us be viewed as an overall context of your overall diet alright. 11:49So, carbohydrates, are your main source of energy, they supply energy to the body cells. 11:55essential nutrients sugars starches dietary fiber all under killing carbohydrates, some cells, especially those in the brain other parts of nervous system in the blood prefer. 12:06carbohydrate for full fuel glucose is simple sugars circulating in the blood that can be used by cells to fuel ATP production, which is you know ATP production is what fuels us a lot, because this energy. 12:22so simple carbs and single sugar molecules mono saccharine and die saccharine complex carbohydrates, inclusive starches and most types of dietary fiber so was poured about those is. 12:36How complex or long with chain is as simple or chains are broken up faster and quicker so during digestion the body breaks carbohydrates into simple sugar molecules. 12:46Such as glucose for absorption cells take up glucose from the bloodstream and use it for energy and fat storage the liver and muscles also take a glucose and stored in the form of starch called glycogen for future energy purposes. 13:04So look at the table here of differences sugars glucose fructose and galactose and then die sack race or double sugars combination of pairs of sugars. 13:16table sugar is fructose plus glucose just that little graphic there i'm also some all sugar lactose in milk, sugar and usually fruit has glucose galactose combined with Lucas. 13:29starches are long, complex chains of sugar molecules and there's the examples there grains legumes potatoes yams and also fibers considered complex and non digestible carbohydrates soluble and insoluble are the basic categories of fibers. 13:51So furthering looking at how we consume carbohydrates, are they refined or complex only whole grain. 13:59So we further breakdown complex carbohydrates into unrefined our whole grain foods so whole grain, the entire edible portion of. 14:07Grain wheat, rice or oats and processing that whole group removes the German the brand, leaving only the starch the end is firm. 14:16And so, when we look at refined carbohydrates, they retain the calories of the unrefined but not the fiber vitamins, minerals and other beneficial compounds found in a whole grain. 14:32So unrefined carbohydrates tend to take longer to and digest which means they enter the bloodstream a lot more slowly. 14:41and consumption of whole grains is linked to reduce reduced risk of heart disease, diabetes and cancer, they also play a very strong role and gastrointestinal health and body weight management, since we're talking about. 14:56Maybe insulin production and resistance and how that might play a role in body weight management as well. 15:03So we look at the whole grain the brand has the fibers B vitamins trace minerals, the sperm, which is what is basically provides our energy contains carbohydrates and protein. 15:15And the German itself contains nourishment for the seed, but also contains antioxidants vitamin E and b vitamins and we'll talk about antioxidants in a moment. 15:26So still talking about carbohydrates, we look at, not only are they simple are they complex, are they refined or whole we need to look at what's called the glycemic index or our glycemic response so. 15:41And this has become really important when we look at insulin production, diabetes, for instance, so insulin and glucose levels rise and fall following a meal or snack containing any type of carbohydrate. 15:53So the glycemic index is a measure of how. 15:58High a particular food raises blood sugar levels so people with diabetes, the glycemic index is a very important consideration when choosing foods. 16:08And so, when you look at this chart here the lower a foods glycemic index number like let's look at broccoli is a 10 right the lesson effects blood sugar and insulin levels so food with higher GI such as pretzels or beats they tend to turn. 16:29Food into blood sugar a lot quicker. 16:33And added sugars, there are many ways to say sugar on a label right so understanding the different ways that we talked about sugars i'll label. 16:43is huge for understanding label literacy okay so added sugars or sugars that are provided. 16:53or added to food by usually manufacturers or individual they provide the empty calories usually high sugar foods are high in calories and low nutrients and fiber. 17:05Usually foods that are promoted as being low in fat tend to have high sugar that's added, we tend to consume about 250 300 calories to our daily. 17:18American diet is what added sugars contribute so think about that, when you look at labels of foods as well, better yet your foods that you eat should probably have a label right. 17:30Right recommended carbohydrate intake we go back to that one pie chart, we know that carbohydrates, are recommended as our largest component of our food consumption per day. 17:43But again it's the types right whole grains reducing intake of added sugar also some activities athletes. 17:51You know people who vigorously exercise sometimes their carbohydrate might be closer towards the higher end so again 45 to 65% of daily intake should be from carbohydrates, so we look at this little chart here about the low and the high end high carbohydrate intake. 18:12Or, I still could talk about five fiber I mean carbohydrates, have a fiber here non digestible carbohydrates and linnean. 18:20Which is a structure that our President plants there soluble or viscous which dissolves in water. 18:27Or is broken down by bacteria in the large intestine our microbiome so our good bacteria our gut bacteria insoluble fiber fiber the does not dissolve in water and it's not broken down by lot by bacteria and the large intestine so. 18:45We look at foods high in fiber as helping with our gut health basically as well and colon health. 18:53functional fiber non digestible carbohydrates either isolated from a natural source or synthesize and these can be added to foods and dietary supplements. 19:03So we look at total fiber is the total amount of dietary fiber and functional fiber in your diet and again label literacy helps you understand what those are. 19:16sources of fiber all plant foods contain some dietary fiber again so most these fish and have don't have labels right, but when they do have a label it's about understanding what are the components in. 19:31The there's foods. 19:34Processing does remove can remove the fiber. 19:41And, here are some types of facts and sources physiological effects. 19:47And what's. 19:49physiological effects of so insoluble fiber is importantly preventing a rapid rise in blood glucose following a meal. 19:59Alright, so we're talking about our micronutrients vitamins vitamins carbon containing substances needed in small amounts to help promote and regulate chemical reactions and processes in the body. 20:12We need 13 vitamins for them are fat soluble at E and K nine are water soluble see and the B vitamins Simon rubber flavin niacin vitamin D six fully be 12 by 10 and pant authentic acid. 20:28And this is a great chart here about. 20:32What can happen, not only with prolonged deficiency, but also when we if we take too much vitamin recommend intakes for men and women recommend and takes for ages 19 to 30 even also if you're. 20:48An age range that is different than that you can also calculate it based on age, sex and other factors, you can there's that website down there you can go look. 20:58At that so looking at a D and K, which are your fat soluble vitamins and what are their sources and functions deficiencies and mega doses, and these are water soluble Okay, we look at sources functions deficiencies and effects of mega doses. 21:27So, looking at our why salt water soluble balls. 21:35And vitamin C. 21:38again. 21:39Very important to understand recommend intake and deficiencies and. 21:46mega doses because, unfortunately, we tend to take a supplement we think one is gay let's take three or four because I probably better, but we really understand what we're taking and those effects. 21:58Alright, so what's environments do they also help chemical reactions and contribute to production of blood red blood cells and maintenance of nervous skeletal enemy and systems. 22:10Some act as an antioxidant and antioxidants is a substance that protects against the breakdown of food or body constituents by free radicals. 22:20antioxidant actions include binding oxygen donating electrons to few free radicals to stabilize them and repair damaged molecule so the very important, and this is a little cartoon here of the anti accident donating to the free radical to stabilize it. 22:40They can be found a food and can help block information and actually those free radicals. 22:46and help repair that damage they cause and free radicals little bit deeper discussion our electron seeking compound that can react with fast, proteins and DNA. 22:56damaging cell membranes and mutating jeans and it search for electrons produce through chemical reactions in the body by exposure to environmental factors we start to see these environmental factors acting upon. 23:09The z's free radicals and some excessive sunlight tobacco smoke pollution are all. 23:19produced through this chemical reactions and tell me this free radicals. 23:24Another term that we start start hearing about phytochemicals which are naturally occurring substances found in plant foods that may help prevent and treat chronic diseases such as heart disease and cancer and fighter means plan. 23:37Also cruciferous vegetables cabbage family cabbage failing broccoli Brussels sprouts kale and cauliflower yeah right So these are source of sulforaphane. 23:51sulfur effing which may venture some of the carcinogenic compounds compounds that we are ingest or are exposed to harmless. 24:02And so, talking about vitamins source deficiencies and an access. 24:09vitamin deficiencies are very rare United States, however, we do consume lower than recommend amounts of several vitamins and again some vitamins are very important throughout the lifespan also some vitamins are important for you know certain. 24:25Again, maybe a menopausal woman versus a woman who's childbearing age so again, our children so understanding not only recommended. 24:35intake but also lifestyle or life stages, I can impact our need for vitamins all right, minerals, or inorganic micronutrients they're needed in relatively small amounts for regulation growth and maintenance of body tissues and functions, there are 17 essential minerals. 24:59We especially women college age women child very. 25:04year age women, women who are going through Menzies tend to see we send us a lot of anemia, which is a deficiency and oxygen carrying material the red blood cells. 25:16down the road we we can one into women has a chance of developing Ostia process which the the bone becomes, then the bone matrix comes then priddle breaks easily and it's usually due to insufficient calcium intake. 25:30and easily starts to begin about ages 18 or 19 years old, so a lot of times we're not getting enough calcium intake. 25:39During early part of our life which helps protect us against these also product changes later life also exercise weight bearing exercise is also very important to help prevent or it can even reverse some osteopenia pre osu product changes. 25:56And selected minerals again recommendations sources functions deficiencies and when we take too much. 26:11One thing that we do the recommend is sodium intake for men and women 15 milligrams 15 i'm sorry 1500 milligrams, but we also tend to see a lot more of sodium in our foods on added sodium. 26:26All right, water h2o we usually tend to ignore it. 26:31For we have entire aisles in our grocery stores devoted to just water so it's very important right and it's a major component of a lot of foods and human bodies. 26:43Big percentage of our body is made up of water, depending on male or female also depending on lean body mass versus fat components, so a lot of our own part of our human body as water, based as well, so about 42% to 45% of our body is made of water. 27:06So it is the medium in which most common reactions in the body take place water based fluids, such as blood transport substances other serve as cushions or lubricants around the joints maybe snowmobile fluid, for instance, and also water helps regulate body temperature. 27:28So about 20% of our daily water intake does come from food, so our guidelines, but how much you need men need about 13 cuffs coming from beverages so about eight ounces in a cup so women need about nine cups from beverages so again we're going to look at eight ounces per Cup. 27:50Or if you if you exercise vigorously or as we live in a hot climate, even though today's rainy you need additional fluids, because see if severe dehydration can cause a lot of issues including death. 28:05Alright, so we're going to pause there for a moment this is part one, and we will continue, part two, talking about dietary reference and takes. 28:14or Dr we just spent a lot of time talking about essential nutrients macro and micronutrients. 28:21What they do, how much we needed them recommended intake so now we're going to talk about how do we really follow that information, how do we know that we're getting is recommended, and takes that we need so we'll continue with dietary reference intakes in one moment.

chapter 1 (b) transcript

Alright, so we're back with Chapter one be and again like I mentioned Chapter one a we're using a reader here on connect it's really beautifully. 00:12laid out and the same graphics or anything are on your powerpoints your powerpoints or more of your notes so we're talking about the concept of behavior change and lifestyle management. 00:23So you'll be asked to your fitness Program. 00:27And for those and I think that's kind of inherent that people in kinesiology are most likely already active or in sports or athletes, so a lot of times we don't feel like we have to do that much of convincing, can you sell just is to to be active. 00:45You know my husband is an engineer, and so I have to constantly say let's go for a walk a dog for a walk let's do this, he doesn't love to exercise like I do. 00:54And I can understand that I understand how it was don't love to exercise so anyways but so obviously we talked about behavior change with kinesiology. 01:04was pretty much inherit, however, but you will be working down the road with people or individuals who really don't want to do activity or be active and how do you motivate and convince them to do so. 01:19So typically we look at target behavior. 01:24and understanding, well, what is your target behavior house affecting your health level wellness today, is it lack of sleep, is it stress Is it too much alcohol, and so what behaviors might you need to change so when we look at health literacy again. 01:45Again, nine out of 10 Americans consider being health illiterate looking for original sources of information watch her whistling language. 01:55distinguish between reports and public health advice, remember that anecdotes not facts oh I lost weight on this diet and my other friend last one in this diet and I heard. 02:07So so it's go right to the source remember to find that the true research behind it all be skeptical obviously if things are too good to be true than they are. 02:18And then make those choices that are right for you so again, obviously, the Internet, could be a huge source of information, but not very trustworthy for the most part alright so let's go right to how do we build motivation to change. 02:34Is gonna be a short term long term change, and when we talk about short term. 02:39Maybe reducing time on you know, the Internet and they were you know that's not for researcher for school or maybe reducing time gaming or. 02:48Increasing time reading a book or going for a walk and So how do we get people to change their behavior well there's a term called self efficacy that, basically, you can change your behavior. 03:03If you feel you have the capability to be successful, so it's confidence in yourself and your ability to change or be or be successful at a at a skill, or whatever you're trying to do, and so it. 03:19It also means that you start to take on a what's called a locus of control, whether its internal or external locus control, you know things like traffic, you have no control over traffic, for the most part in. 03:36The Scottish Parish and, but you have internal ups control how you react to it all right so friends and family who. 03:46Pressure you or do not support or whatever it might be you're trying to do, and would be an external, but how does your internal locus control allow you to have that self efficacy and confidence to do what you need to do to be healthy. 04:03So your internal locus control also helps to reinforce motivation and commitment Okay, and one of the great things about. 04:12Our intelligence control is obviously i'm saying how we talk to ourselves, sometimes we are our own worst critic sometimes, and you know we talked ourselves in ways that we would never talk to a friend or family member like So what is your self talk like basically what you say. 04:32To yourself does become truth and reality, for instance, you said yourself i'm always late well you'll always be late or I can never seen again in a while you won't get an A or I can never you know. 04:45I always had bad luck well, you will have bad luck so using and being aware of that internal dialogue is a huge step and helping to change behaviors. 04:56And also, you know a lot of athletes obviously use visualization or positive self talk to so it's used quite a bit and it's very successful and useful. 05:06So let's look at our social support, as far as motivation to let's say you hang out with the group people who smoke or drink a lot and you're trying to change that behavior So how do you find a support another group or What do you do. 05:24Alright, so let's look at our readiness to change. 05:30And you will hear about this a lot in kinesiology this theory of change called. 05:35stage of change is permanent overall larger model, called the Trans theoretical model put forth by push Oscar de Clemente. 05:42As he's quite a bit, and it was originally used very successfully and smoking cessation but it's used across the board, a lot of behavior changes everything from becoming active to you know. 05:56Cancer screenings getting a flu shot, so a lot of this, the steps. 06:03are useful for you understanding your motivation, but also understanding other people's motivations to so when you look at the stages of change, the first level is called pre contemplation okay. 06:16And this is right here so pre contemplation is basically. 06:22i'm anything about it on anything about it, I don't you know I don't care what I eat or i'm not thinking about change my diet or behavior that food. 06:32And then you kind of go to well, maybe you know i've been feeling gross and just not have energy. 06:38So you might start thinking about it well, maybe I need to start looking into better nutritional. 06:43choices and like Okay, you know I think i'm thinking about it, and then you start to prepare for it like okay well, maybe I will start do some research. 06:51Or maybe I will make an appointment with a nutritionist maybe i'll talk to friends and get their support. 06:58about what you know how they eat they if your friend who you feel has really good nutritional habits and then you take action you do it. 07:04You start making those choices you don't drive through pop eyes anymore you actually made me go get or, if you do, you get something very on their menu, whatever it is i'm. 07:16going to boys, you might order a salad take out, which I know is not as good as popeyes right so. 07:22But you take action you start doing it, and then you need to be in this action for at least six months to be maintain it. 07:30So, all of a sudden you're like okay i'm doing this and six months later you're like oh it's not hard to make these. 07:36Nutritional choices I don't miss pop eyes, I don't miss these fried foods, I really enjoy having you know steamed vegetables and delicious like you know salads or whatever or healthy fish or no grilled chicken. 07:51And so, but here's the point call relapse you can kind of go back and forth between. 07:58These. 08:01Changes so you might be being active, but like maybe two months into it, maybe something happened that you get sick or maybe. 08:10You know, you might go somewhere else, that you might move somewhere or you might go to another place doesn't have those nutritional choices so. 08:18We can go in and out of these quite a bit, but the point is to at least spend six months in action and then maintaining it tends to kind of stick with the the behavior change up sorry. 08:33went too far okay so it's called a transformative a model we just talked about pre contemplation contemplation preparation action maintenance and termination However, I also like to use transformation, because you transfer behavior. 08:54back to the eating nutritiously that you transform from eating poorly to eating more healthy okay so you've terminated this poor nutrition choices, but you've transformed into better choices, so I like. 09:10Transmission as well transformation doesn't always work you don't want to terminate good behavior right. 09:19I said so again. 09:22How to be create change so when you do your fitness program you will be make a little contract with yourself and then because she will be forced to take action in this course for the grade. 09:36You will actually be in six weeks, hopefully it'll set up a practice are you know that it becomes easy for you to insert activity into your day. 09:48All right, and so you will talk about in your labs Korean personally playing with you what you're about to do. 09:54And you also need to understand the term SMART criteria for your program is a specific meaning, avoiding those vague goals like under the more fruits and vegetables, so be very specifically, I will shoot for at least two cups of vegetables. 10:12A day measly measurable there's a lot of we can measure we can measure heart rate, we can measure quantity of foods, you can measure. 10:21length of time for an activity so it's easy to see quantity and then use that as motivation, for instance, I want to you know go from running one mile to two miles in a certain amount of time. 10:38The other question is, is it attainable so are these. 10:42within your physical limits. 10:45So let's say you're afraid of water, while you're not going to want to start selling program or. 10:51Maybe you like wake up one day and say, I want to run a marathon in the next two months that's just not attainable right and you've never run before. 10:59So, again being say there's attainable options and the last one is realistic to kind of like attainable. 11:06For instance, like one example here in the book is like a person who's been a longtime smoker might not just quit cold Turkey, all of a sudden, like oh i'm done. 11:15Okay, or let's say that maybe you live in a neighborhood where some of the food choices are only a convenience store it's it's kind of hard, then. 11:22To realistically scope, you know start eating all these fresh vegetables and fruits and then timeframe specific so giving yourself a reasonable amount of time to reach your goal. 11:35The the concert call smart okay smart specific, measurable attainable realistic and time frame specific alright so as you go through. 11:49This course. 11:52And as we start preparing for your physical fitness activity program we will start talking about the plans of actions will start talking about challenges, there is an obstacles, and so, when you look at changes. 12:10When you start putting your plan into action. 12:14Hopefully you'll be able to stick with it okay alright, so this is for one beat and again a Chapter one powerpoints are posted and so. 12:25I will be recording those soon all right. Resume Transcript Auto-Scroll

chapter 3 (a)

Everybody oh my gosh it's so good to be back. 00:06Hope everyone did well last week with the ice storm not too much damage, if anyone has failed in Texas, obviously, she scenario hope everyone's okay there. 00:16gosh it's hard to believe it's been two weeks, I had my knee surgery on the fifth and that whole week, I was out was. 00:24Pretty pretty difficult had actually had a total knee replacement on my right knee I had had a really bad meniscus tear past six years ago, and after had the Minister to me. 00:37partial removal, the meniscus obviously you need your meniscus for cushioning and just it got worse and worse and became really bad osteoarthritis. 00:48And so I had to replace and if anyone's interested in seeing the beauty of a massive incision site and the X ray of my new knee i'll be glad to share it. 00:58Alright, so let's get started Chapter three Cardio respiratory endurance very important one of the key health related is composed, that we will be talking about. 01:09And so let's just do a quick little knowledge test first question, compared to sedentary people, those who engage in regular moderate exercise Richard can see this. 01:23are likely to a half your colds be be less anxious and depressed see fall asleep more quickly and sleep better and D be more creative and alert. 01:36Anyone have a guess, and if you said er for you are right. 01:42there's so much research that shows endurance exercise particularly cardiovascular endurance has many immediate effects and benefits that will affect all the dimensions of wellness and improve overall quality of life. 01:59Second question about how much blood is the heart pump each minute during a maximum intensity aerobic exercise so. 02:07These terms moderate and maximum intensity, we will talk more about in this chapter to understand how do we even know what maximum intensity is how do we know what modern intensity is so but anyways but how much blood does heart pump each minute. 02:24During that maximum effort. 02:28About 20 courts 20 more cores per minute compared about five cores per minute at resonates a lot of blood flow going through the heart. 02:36And the term cardiac output, we will also talk more about we discuss how we find cardiac output is basically your heart rate time stroke volume. 02:48And three during an effective 30 minute carter's tori endures workout you should lose one to two pounds true or false, I am sure everyone said false because. 03:00You cannot lose weight that fast and have a stay off right you're not losing fat you're actually losing fluid. 03:08So if you, especially if you're working out in the heat so it's really important to understand that any weight loss that you. 03:15not notice or acknowledge due to exercise intensity or Christ her endurance is because of fluid loss was very important to understand that fluid needs replenish after exercise. 03:31So what is Cardio respiratory endurance it has the ability of the body to perform prolonged. 03:37Large muscle dynamic exercise at moderate to high levels of intensity and, as I just mentioned, it is a key health related component of fitness okay so chapter for you we'll talk a lot about Cardio respiratory endurance so let's go over to Chapter three for a moment and. 04:04screen share. 04:09Okay. 04:10So the basic physiology now This again is a very introductory course these concepts, you will go into a lot more detail, as you go through your kinesiology classes, such as your exercise his classes. 04:24Understanding these mechanics and the physiology of cardio respiratory endurance. 04:30The system itself, so when we talk about the cardiovascular system we're just talking about the system that circulate blood. 04:38Through the body consists of the heart blood vessels and respiratory system now that seems very simple but it's very complicated, and this is just a little schematic. 04:47of showing obviously throughout the entire body through the brain how far reaching this system is okay from proximal stuff left. 05:00corner. 05:01From head to toe. 05:05proximal distal so all those landmark terms here. 05:12When we talk about the curve to our system, obviously the heart it's a fist sized muscle for Chamber so it's your fist sized. 05:20And we have two different types of circulation, we have pulmonary circulation. 05:25Which is the part of the circulatory system that moves blood between the heart and the lungs controlled by the right side of the heart. 05:33and systemic circulation the part of the circulatory system that moves blood between the heart and the rest of the body, and this is the left side. 05:41Of the heart, so this little graphic here shows that the right side that really poorly oxygenated blood comes in, through the inferior vena cava. 05:52And the superior vena cava goes into the right Atrium feels right Atrium and then through the track custard valve goes in the right ventricle. 06:01When that fills up is sent through the pulmonary valve and it sent through the pulmonary arteries to the lungs once that exchange has occurred, the gas exchange then blood flows from the lungs into the Left Atrium. 06:18fills up mitral valve allows up blood and left ventricle and then that re oxygenated blood is sent out to the whole body so let's look at this in a different way we'll look at this from a video perspective so give me one moment to go to that video. 06:54Sharing sound okay i'm going to share this. 06:58And we will watch this video now obviously the caveat here is that most of you have been introduced to this at some point in your high school career even recently but it's always nice to have a refresher that how this works. Unknown Speaker 07:18pumps blood into the entire body through rhythmic contractions supplying all organs with sufficient oxygen and other necessary substances, the heart is divided into a right and the left side, the two sides are separated by the septum. Unknown Speaker 07:36The heart has four chambers, the right Atrium with the right ventricle and the Left Atrium with the Left ventricle. Unknown Speaker 07:44fall down regulate the flow of blood through the heart it's chambers and into the second nation. Unknown Speaker 07:51The right and left side of the heart work hand in hand the right side of the heart pumps blood through the pulmonary artery into the lungs, where it is enriched with oxygen. Unknown Speaker 08:05The left side pumps blood all other parts of the body through the aorta and the systemic circuit. Unknown Speaker 08:12The pumping cycle begins when oxygen deprived blood returns from the body through the veins the superior and inferior vena cava and into the hearts right Atrium. Unknown Speaker 08:24When the right Atrium is filled with blood it contract and the valve the try Caspian valve opens allowing the blood to flow into the right ventricle. Unknown Speaker 08:37This is called atrial sisterly when the right ventricle has filled with blood, the troika spit valve closes this prevents blood from flowing back into the right Atrium. Unknown Speaker 08:50Now the right ventricle contracts, the pulmonary valve opens blood is pumped through the pulmonary artery into the lung and there is enriched with oxygen. Unknown Speaker 09:02This phase is called ventricular system. Unknown Speaker 09:06After this, the pulmonary valve closes quickly preventing blood from flowing back into the right ventricle. Unknown Speaker 09:14oxygen rich blood then returns from the lungs through the pulmonary veins and now fills the hearts left Atrium. Unknown Speaker 09:22The Left Atrium contracts. Unknown Speaker 09:26And another valve the mitral valve opens and blood is pumped into the Left ventricle. Unknown Speaker 09:32As soon as the Left ventricle is filled with blood, the mitral valve closes this prevents blood from flowing back into the Left Atrium. Unknown Speaker 09:41Now the Left ventricle contracts and the Arctic valve opens the oxygen rich blood flows into the order and is distributed to every organ in the body via the blood circulatory system. Unknown Speaker 09:55The aortic valve quickly closes to prevent blood from flowing back into the Left ventricle at the same time a new contraction takes place in the right ventricle and the systemic blood circuit begins, a new. Janene Grodesky 10:14Science for a better okay so what's interesting about that are obviously very fascinating because it happens, your heartbeats about 100,000 times per day. 10:24And so we talked a lot about you know the sisterly part which is the contraction and then the actually the bringing in the blood and then the diastolic, which is that contraction of sending blood to the whole body so remember systemic. 10:40rule by the left side of the heart and pulmonary circulation ruled by the right side heart so let's go back to our powerpoints. 10:51Okay. 10:53So we've already talked about what happens when that oxygen poor blood travels through the veena CAFE inferior, which is on the bottom of superior, which is on top okay. 11:08And again, we look at the filling up of each Chamber before it flows into the next or through the vase or or arteries. 11:20it's a very interesting mechanism that understands when it's full and also went to let the valves open one, the left the vows closed so it's very, very complicated very, very fascinating so let's talk a bit more about what happens if the lungs. 11:36In the lungs blood picks up oxygen and discards carbon dioxide and, as we know, carbon dioxide is a gas that was produced during the metabolism of carbohydrates fats protein acids. 11:49diffusion is the process by which oxygen moves from the lungs to the blood and carbon dioxide moves from the blood to the lungs, so the whole process is called diffusion and it's very, very fascinating at that sailor level what happens with the fusion. 12:08And remember that during exercise your you breathe faster to promote this diffusion. 12:18So that clean oxygenated blood flows from the lungs through the pulmonary veins into the hearts left Atrium. 12:24After the Left Atrium fills pumps blood to the left ventricle when the Left ventricle useful it pumps blood through they order, which is the body's largest artery for distribution to the rest of the body. 12:43And, as mentioned from the video the hardest for valves that prevent blood back flow try custom pulmonary my troll and a Nordic so let's go back to that. 12:56So you have your try cusp in. 13:01pulmonary. 13:04aortic and my troll. 13:07So from the right to the HR to the right ventricle is your truck husband when the right ventricle into the pulmonary arteries is your pulmonary valve back from the lungs it goes through. 13:21The mitral valve from the Left Atrium the Left ventricle and then through the aortic valve to the aorta through the rest of the body. 13:35and Sicily, is the contraction of the heart that little almost. 13:42You know the whole again we talked about. 13:45atrial adventure killer in the right side of that systolic contraction and then diagonally is a relaxation of the hearts it's just always contraction, which is the higher number, which is on top and dice totally is it was actually heart, which is the lower number, which is on the bottom. 14:05The term blood pressure, which we know blood pressure is utilized quite a bit as a health indicator right and so blood pressure is the force exerted by the blood on the walls of the blood vessels created by the pumping action of the heart. 14:26So, going back to blood pressure. 14:30it's kind of like. 14:32You know, we always say a 120 over 80 as being. 14:37Normal blood pressure, but now there's a big push, especially from the most recent blood pressure, guidelines and blood pressure chart for the American heart association that. 14:49Less than 120 not 120 itself but less than 120 should be considered normal and when you start to go over 120 you're going into high blood pressure, especially if you hit 130. 15:02And that's first to stop the systolic and then is Lee that typical over at are going into over 90 for high blood pressure. 15:15So the vessels themselves are classified by size and function, the veins are vessels that carry blood to the heart. 15:25arteries vessels that carry blood away from the heart the capillaries are very small blood vessels that distribute blood to all parts of the body. 15:36Okay, so obviously the veins that they're carrying blood to the heart, they are lacking an oxygen and if they are arteries, which are carrying blood away from the heart. 15:45Those are full of three oxygenated blood, then you have the capillaries that kind of distribute to all parts of the body they kind of. 15:55connect between the materials and the vehicles, so they kind of create that little net between arteries and veins as well. 16:04Blood vessels are lined with endothelial cells within that secrete nitric oxide, which is the chemical messenger that's released to promote blood flow. 16:17And we talked about heart disease, we talked a lot about what's called coronary artery disease. 16:23And because, when the coronary arteries are impacted or through atherosclerosis or any type of blockage This is where the. 16:32pair of large blood vessels that branch off the Florida aorta and supply the heart muscle with oxygen and blood are impacted so let's take a moment here and go back to our book. 16:58chapters. 17:11All right. 17:29Okay. 17:32So, in your ebook. 17:35You see we're sure you're seeing this. 17:44And we just talked about the car inventory system. 17:51And this video is based on what we just watched. 17:57Those that graphic we had. 18:00In the powerpoints. 18:03And the past Okay, so your book here is, for me, seven paths talk about the four vowels so remember these pathways or understand them or understand how they flow or how the blood, flows through from the body into the heart and from the heart to the rest of the body. 18:28So when we talk about the endothelial cells that chemical messenger right here, the railways blood flow, so the concept of inflammation physical inactivity poor diet smoking high blood pressure. 18:41or insulin resistance can promote blood vessel disease. 18:45And this is the piece is important, it interferes with nitric oxide secretion which has that wide range of negative effects, ranging from. 18:54Everything from reptile dysfunction to heart disease alright so it's that peace between the nitric oxide, which allows blood flow regulates blood flow and those poor health indicators. 19:16So a little bit more about the respiratory system is that the respiratory system supplies oxygen to the body carrying off carries off carbon dioxide, which is that waste product, we talked about a little bit. 19:27Earlier regulates acid produce during metabolism air passes in the lungs, as a result of pressure changes brought about by the contraction and relaxation of the diaphragm, which is that Dome shaped. 19:41muscle right below the ribs as air is inhaled it passes through the nasal passages throat learns trachea and bronchitis into the lungs the lungs consists of many branches tubes that and then tiny thin walled air SAS called alveoli. 19:59The exchange occurs there so carbon dioxide and oxygen or exchange between the alveoli alveoli and capillaries in the lungs. 20:10Carbon dioxide passes from blood cells into the alveoli were carried up and out of the lungs which exhaled. 20:18oxygen from inhaled errs pass from the alveoli into blood cells okay. 20:26And that process begins again and again so. 20:36So we talked about at rest and during exercise here. 20:42Your heart rate beats about 1590 beats per minute typically 70 to 80 is to look for most people and you take about 12 to 20 breaths per minute. 20:55Typical resting heart rate in a healthy adult which is measurement measured in millimeters of mercury is 120 over a systolic 120 diastolic at which we just mentioned so as you exercise the demands on this system increase. 21:12body cells, particularly the working muscles remember cardiovascular endurance we look at large muscle groups right, so these working muscles need to obtain more oxygen and fuel. 21:23And to eliminate more waste products so to meet these demands, your body will make these following changes your heart rate increases. 21:31Up to 172 10 beats per minute okay now remember we look at 220 is being the Max heart rate heart stroke volume increases mean that the heart pumps up more both each beat stroke volume equals cardiac output times heart rate. 21:47The heart pumps and circulates more blood per minute as resolved a faster rate and greater stroke volume. 21:55During exercise this cardiac output increases 20 more cores per minute compared about five quarts per minute at rest. 22:05Blood flow changes, so much so, as much as 85 to 90% of the blood, maybe deliver to working muscles at rest about 15 to 20% of blood is distributed to the cut skeletal muscles. 22:19systolic blood increases while diastolic blood pressure, hold steady or declines one issue is that you don't want that diastolic. 22:31to drop rapidly, because that creates way too much of this space between what's happening to Sicily contraction and the rest and that's a lot of room there for the heart to fill and each act. 22:46I don't know if you saw my hands. 22:49Alright, so diastolic pressure is particularly important during our size, because the blood flow the coronary arteries supply the heart muscles greatest so this very important remember, because during. 23:02exercise the blood flow the coronary arteries. 23:07From the ventricles right supply the heart muscle is greatest during relaxation so that that relaxation, is where that blood flow occurs. 23:20Alright, so these changes are controlled by very special centers of the brain. 23:35Certain neurotransmitters such as aldosterone vasopressin. 23:40Alright, so. 23:43let's go back to our powerpoints. 23:46We are going to this Carter story endurance chapters we broken up because there's a lot of information here and own make sure that. 23:57You know, we break this up, so you can focus on each of these increments instead of trying to lump them all together. 24:12Okay, remember, we just talked about this that during exercise your heart rate increases breathing speeds up becomes deeper the heart stroke volume or the amount of blood, the heart pumps with each beat increases. 24:26cardiac output, which is volume of blood pump per minute increases so stroke volume is the amount cardiac output is the volume of blood per minute. 24:37Remember that one is amount of time working muscles and receive more blood. 24:43Loss systolic or the top number of blood pressure, increases while diastolic pressure we may city or decreases slightly because remember you need that's where that blows pushed into the coronary arteries during that relaxation phase. 24:58To oxygenate the increase blood flow you take deeper breaths and you breathe faster alright, so this is our first lecture for Chapter three based on the physiology physiology of the heart. 25:12Circulation little bit of anatomy there the next lecture will be on energy production itself okay alright so hope that made sense hope that was enjoyable very fascinating this thing called our heart.

chapter 1 (a) transcript

Good morning let's try this again i'm sorry about the. 00:07attempt, for the first chapter. 00:10I didn't realize, I thought I had the correct screen share on, and thank you to those students to let me know that, and so I also had a few questions about the CONNECT. 00:22If we're not doing the labs through connect and why do we have connect well connect is actually the link. 00:30To the book as well and it's a really good book it's a cheap version of the book that's required text, and so I thought the easiest to just do it through online ebook or renting it. 00:42So as we're going to actually do the chapter here in the E book and the powerpoints do. 00:49Are kind of your notes, so I think that's how i'm going to be doing this is going through the chapters because there's some extra information that's really helpful and powerpoints that are posted on moodle will be that your notes the notes okay so. 01:05we're going to start off talking about the concept of health and wellness now of course this course is physical fitness conditioning principles, the conditioning and fitness. 01:15But that is one piece and over a healthy wellness lifestyle being physically active, and so we look at the word health we look at a process or state we're looking at not merely just the absence of disease but we're looking at. 01:34factors and behaviors that contribute to an overall healthy. 01:41Lifestyle Okay, and so, but some of those factors can be beyond your control for health, such as age genetics, or even maybe environment. 01:51Now the term wellness is basically. 01:56concepts that are more holistic so overall health and wellness kind of used interchangeably but wellness is. 02:05also involved in conscious decisions that you make to control risk factors that contribute to disease or injury and so these conscious decisions can be expanded out through nine. 02:18This book has nine dimensions so each of these dimensions, contribute to the overall health and wellness. 02:26Okay, and they are right here they are physical which this course focuses a lot on the physical, but you cannot not bring in the emotional intellectual interpersonal cultural, spiritual. 02:39Environmental financial and occupational So if you think of what your goals are after you graduate well there's your occupational wellness you're in college intellectual wellness to. 02:51Learn or acquire the skills and knowledge that you need to therefore become financially well occupationally well and also to this college experience you might be experiencing a lot of inner personal wellness where this communication skills obviously right now the pandemic. 03:08we've been social distancing so a lot of this inner personal wellness aspects might have taken a little bit of a hit. 03:17But we also look at emotional wellness are you optimistic, despite what's happening in the pandemic. 03:23What is your self esteem like what is your self acceptance like and are you able to understand and accept your feelings are you able to. 03:33stand and share your photos with other and again intellectual wellness, not only are you in college, which are also learning to. 03:42To question to think critically and to master new skills being motivated to it, and hopefully this will set off a lifelong learning. 03:53For you, because once you leave college learning doesn't really end so I consider myself a lifelong learner and I learned a lot from my students as well. 04:03and financial wellness so having a basic understanding how your finances work are you living within your means i'm avoiding debt and often saving for the future, some of that might be hard to do so, she right now with a pandemic, you know, some people lost their jobs. 04:20So Okay, so we look at and, of course, environmental wellness. 04:27Where do you live, how clean is that what about loader bathroom has a really horrible little problem, do you recycle do you reduce pollution as waste as much as you can So these are the nine dimensions, I want us and. 04:42Again they're all important you just can be well in one area and have the others lacking, so we need to focus on each this area as being important. 04:54Okay. 04:56So we talked about physical not really just the absence of disease but fitness level and ability to care for yourself, we talked about emotional wellness. 05:05Being able to monitor your own feelings and understand others intellectual wellness again interpersonal cultural, spiritual and environmental so this little box about financial wellness and. 05:19Do you follow a budget, what about credit cards, a lot of those credit cards, have a lot of hidden fees, especially during the pandemic if you've lost some income and try and pay your credit cards. 05:30You know that might have set you back quite a bit okay managing debt being politically active and retirement saving it's hard thing about saving right now, sometimes I know when I was an undergrad there was literally a paycheck to paycheck existence so and becoming financially literate. 05:51Okay, so let's scroll down, we already talked about occupational wellness. 05:58So when we look at health issues, obviously right now we are dealing with. 06:06a pandemic, but we've seen life expectancy changed from 1900 to 2017 when this last publication of this edition, however, with the pandemic. 06:18is predicted that we have we've lost a year of life expectancy okay so but technologically speaking. 06:26This is the first time in press, I mean unprecedented pandemic history which we've gone through quite a few in our human existence that we've had such a quick turnaround for vaccine. 06:38So I guess the point is like as a college student not really thinking about life's their life expectancy, but understanding that what you do right now sets the stage for a healthy life long and and well well life. 06:55And the leading cause of death right now is heart disease. 06:59followed by cancer, particularly lung cancer accidents unintentional injuries number three, but let me add this right now cove it is considered a third cause of death right now. 07:10So these men bumped out a little bit and then what's interesting we look at what plays a role in these. 07:17Obviously covert is infectious communicable but, for the most part, these a lot of these are do lifestyle choices, whether it's from diet, whether it's from an activity smoking. 07:29excessive alcohol or obesity so as you start doing your assessment for it Oh, you did your assessment for the first few labs looking at some of these underlying factors or behaviors that might impact you down the road. 07:50And some of those contributors again our lifestyle choices. 07:55from tobacco to inactivity to sometimes microbial agents. 08:03That do include a flu pneumonia can also. 08:08because their lifestyle issues, because I get their vaccine for the flu or pneumonia as they get older. 08:17Alcohol consumption illicit drug use motor vehicle accidents firearms and sexual behavior particularly talking about HIV and Hepatitis strains. 08:29All right, and one thing that is coming out with a pan down to is that illicit drug years is is trending upwards or she opioid deaths are trending upward. 08:42So, for your age group 15 to 24, and these are also on the PowerPoint these graphs but like I said, like this ebook is really easy to read, I, like the graphics with it so we'll be going through the E book here. 08:58So, for your age group unintentional injuries accidents motor vehicle poisonings are the leading causes of death, with 42% being unintentional injury. 09:10Suicide homicide cancers, heart disease and all causes 100% cancers tend to be more for causes right now we're seeing an increase in melanoma cancers and in a college age women. 09:25Alright, so we are going to just kind of scroll through the health insurance most of you are as soon as do have health insurance, and if you are. 09:38able to use as much as you can it's really good to have it some things obviously have not covered this human health insurance. 09:45But the student health Center has fantastic screening fantastic medical personnel mental health and wellness so does cover all levels of health care for primary, secondary tertiary. 09:58So this is an asset that you will hear a lot about as the zelda students is healthy people initiative at start off and actually 1979 and has been published every decade since 1980. 10:10Based on health goals topics and objectives and so basically the broad objectives as they've just put forth through health people 2030. 10:21eliminate preventable disease disability injury premature death achieve health equity. 10:27eliminate disparities improve health literacy, the statistic is nine out of 10 Americans are considered health illiterate, meaning that they do not understand the health. 10:39literature, they don't know where to find it they follow not very credible or true health advice or so health literacy is a very important component now we're talking about the Kobe pandemic. 10:55Trying to create social, economic and physical environments that promote good health for all. 11:00promote healthy development and healthy behaviors and engage leadership and public policy to design is effective components so again, this is healthy people and this book was published right before 2020 and did so. 11:20Looking at these reduction so again things that have to do with health behaviors such as hypertension obesity alcohol years. 11:30And cigarette use. 11:33Alright, so again this course is physical fitness and conditioning so understanding that we are designed to be active and that we need to exert ourselves. 11:43And we look at the word physical fitness that is a set of physical attributes that allows the body to respond or adapt to the demands. 11:52and stress the physical effort and we're going to talk about all those components is semester components of overload and add up stability and all those things that create a level of physical fitness. 12:05And so what were inactive, you know, without loading the joys we talked about console overload this semester, the body deteriorates bones lose density joint stiffen lose flexibility. 12:17must have become weak and cellular energy systems degenerate and for instance of ATP system so being active is extremely important. 12:29And we unfortunately see a very common Center lifestyle and system now with a pandemic, a lot more people working from home, I know, for me, as i'm teaching online. 12:41Literally in my garage that slash our studio slash you know dumping ground for stuff but. 12:50You know I would love walking on campus I love walking from one building to the next and I love getting a little bit of extra exercise so. 12:58it's kind of I missed that I miss, so I have to kind of carve more time in my day to kind of make up for that there's little bouts of activity that would get just from walking from one village to another. 13:10And as you are doing your physical fitness your training program, hopefully, you will also become aware of those little pockets of those little bouts of of fitness activity, you can squeeze into your day. 13:26So being active obviously this is just a small little list because it's very extensive, the benefits of regular activity. 13:36Looking at increase endurance strength and flexibility or talk about both types Cardio respiratory endurance and muscle endurance. 13:44healthier muscles bones and joints read mentioned that increased caloric expenditure, so it. 13:50changed your metabolic rate improved body composition, which you will also talk about this semester more energy improved billing to cope with stress, obviously, is a very stressful times. 14:03Activity allows you to cope with that through many mechanisms, even from neurotransmitter perspective. 14:10improve moon higher self esteem and great sense of well being and improved ability fall asleep asleep well decreases risk of dying prematurely. 14:19reduce risk of developing or die from heart attack or disease, diabetes, high blood pressure colon cancer which we've. 14:27You know kind of been thrust into the spotlight with telcos then dial a very young age, reduce risk of becoming a beast reduce anxiety tension and depression, reduce risk of falls and fractures. 14:39and reduce spending for health care so For those of you who are the most of you are going into some form of health professional program medical program allied health Program. 14:50So you will be seeing in your weather PT ot these people who maybe have been inactive, who are obese have heart disease, who may have fallen so it takes it's very important for you to understand what. 15:09is important about activity to be a better practitioner and that's kind of reasons for this course as well. 15:16So again, looking at the difference for activity, making a difference in longevity. 15:23And I really like there's a term called dose response, and as you go into your case LG programs and exercise physiology especially you'll talk a lot about dose response okay so healthy diet. 15:36which you will talk about Chapter A healthy body weight we're talking about body composition this semester. 15:42Obviously we mentioned stress here and the student also has a fantastic mental health stress management wellness programs to. 15:51 Avoiding tobacco and drug use, limiting alcohol consumption So these are a lot of concepts, we do talk about, and can you sell the 1600. 16:00 With which is agenda social science course, however, just mentioned them here this first chapter, because this is all part of your overall health and wellness management system alright, so we are going to touch upon really quickly about college students and wellness. 16:18 There was a huge American college health association puts out this and we did an llc to we do this assessment we look at factors that affect academic performance stresses the biggest one. 16:30 followed by society follow us sleep difficulties depression work being ill concern for family member self or just being stuck going down Internet rabbit hole, and so, when you look at your lifestyle so she as you start coming up with your physical fitness program training Program. 16:54 How stressed, are you, what about your work, what about your your school schedule So what do you prioritize what are your priorities during your day. 17:01 and obviously this course, hopefully, will make you realize that prioritizing physical fitness is a huge part of should be a huge priority for your day so. 17:14 This is the end of one day, and when I come back with one be we're talking about behavior change and, as you go into your fields. 17:24 You will actually be a part of asking people to change their behavior. 17:30 being part of a motivator to change, whatever their behavior patterns that got them to PT the first place or oh to wherever it may be, or you know being sick or are inactive so we'll be right back with that and I am hoping this all worked. 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chapter 3 (b)

Good morning, can you see i'll just 25 before i'm still on the couch still recovering from my knee surgery. 00:09I had posted Chapter three, part one, and today we're going to talk, talk about Chapter three, part two energy production and how to measure intensity so. 00:20Energy is required to fuel all your vital body functions, we call this metabolism, which is the sum of all the chemical processes that are necessary to maintain. 00:32The body we break this down into metabolism, which is the breaking down of complex molecules into simpler compounds which releases energy or Annapolis, and which is a synthesis of simpler molecules from complex for consumption of energy. 00:48We look at this in rate as your metabolic rate, which is the rate at which your body uses energy and the basic. 00:57Energy required for minimal function of the body is your basal metabolic rate, so we This is important because we need energy obviously to for work to get through our day. 01:08And also, how does exercise and activity change our energy needs or energy production how's it actually impact our metabolism Annapolis them and how does it impact our basal metabolic rate. 01:20We get energy from food and the three classes of energy, continuing to trance or your macronutrients carbohydrates, which are for kilocalories per gram. 01:28fats are nine kilocalories per gram of protein, I remember a calorie is a unit of energy that is defined as the amount of heat it takes to raise a quantity water by one degree. 01:42Fahrenheit and five so nine obviously takes more than four glucose is our basic nutrient is the simple sugar circulating the blood that can be used by cells to fuel ATP which the energy currency production. 02:01glue. 02:03stored in the form of glycogen as energy, this is the major fuel source during most forms of intense exercise. 02:13glycogen, as I mentioned, is a storage for glucose and remember again is stored in the liver and the muscles. 02:20This is basically what a glucose molecule looks like very simple so we're talking about amount of sacrifice simple sugar and glycogen, as you can see, is more complex change and the image on the bottom is glycogen in a three dimensional molecular. 02:35Look, so we can see it laid out the chains there of glycogen form from. 02:44A simple sugar so glycogen again is stored. 02:48And it is khattab realized for energy in the liver and the muscle cells. 02:57So ATP or add an oC and triphosphate is the basic form of energy used by the cells, it can be thought of as the energy currency of the cells. 03:07Also store a small amount of it when anymore, they create it there was called chemical reactions, using the body store fuels glucose glycogen and facts, so we look at the order their glucose is primary glycogen next and fat is typically third for energy use. 03:29And this is just a simple graph of the phosphate the three phosphate groups attach the riders and the Ad Nice, so I mean, I know, seeing triphosphate ATP. 03:40Okay, and then there's phosphate groups or what break up to me how close or farther from the ribosome depends on how much energy that is produced so. 03:48This is not the scope of this class this deep biochemical molecular stuff but obviously it's very much part of introducing concepts of how we use energy at a molecular level, so what we do need to focus on next are the three energy systems that we use. 04:09The first one is called your immediate energy system or explosive, this is the system that supplies, a very short bursts of energy to the muscle cells, through the breakdown of cellular stores of ATP. 04:22And creatine phosphate what's interesting is that cells can use creatine phosphate to make a tip. 04:31Without the presence of oxygen we also call this immediate explosive energy the created system as well. 04:38Because you can create ATP without oxygen in this system, this first immediate explosive energy system this last about 10 to 15 seconds and activities such as this deadlift would be part of the immediate explosive energy system. 04:55The second energy system is your non oxidative or anaerobic energy system, and this is a system that supplies, energy to muscle cells for highly intense exercise of short duration, this is what breaks down muscle stores of glucose and glycogen. 05:16The term anaerobic versus aerobic anaerobic is, in the absence of oxygen obviously aerobic is with oxygen. 05:26We also see lactic acid production, which is a metabolic acid byproduct that results from the metabolism of glucose and glycogen. 05:35As soon as lactic acids produced it breaks into what's called lactate, which is another important fuel and hydrogen ions as the acid lactic acid the lactate as a fuel and the hydrogen acid is as the acid so consistent training improves the ability to use lactate as fuel. 05:56This last for up to one minute, so the more of a fit person they're able to use that lactate more as fuel than actually as a byproduct that can inhibit certain movements so again, the first one we've talked about. 06:10For energy system is immune to explosive energy system non oxidative or anaerobic. 06:18And then the third one is your oxidative or aerobic energy system, this is a system that supplies, energy to cells for long periods of activity through the breakdown of glucose glycogen and then facts. 06:32Again aerobic dependent on process, the presence of oxygen so what comes in here are the mitochondria the cells during this oxidative energy system use carbohydrates glucose and glycogen or fast to produce ATP so let's go back to the first one. 06:51Where creatine phosphate can be used to create ATP without oxygen and the immediate energy system. 07:07And then the oxidative energy system, the mitochondria. 07:13Using use carbohydrates glucose and glycogen okay so what's interesting all these systems, some athletes train more in one system to another, for instance, if you like, to do dead lifting. 07:24or let's say you like to do quick or sprinting that could be up to a minute of non oxidative or if you'd like to run a marathon or do some type of large rhythmic muscle group work over periods of time. 07:43So maximal oxygen consumption or view to Max is the highest rate of oxygen consumption. 07:52That a individual is capable of using during. 08:07The call effort this reflects the body's ability to transport and a body weight okay so. 08:16we're going to talk more about finding resting heart rate Max heart rate Harvey to Max equals 15 times her a maximum divide by her right at rest. 08:30And then that's measured and milliliters per kilogram per minute. 08:40So just remember that Max CO2 is the highest rate of oxygen consumption, an individual is capable of during maximum physical effort. 08:48So there are ways to measure this one of the best ways to measure this is in a lab, however, for the most part we don't have access to. 08:58Those type of labs and those instrumentation and again, one I just mentioned, that exercise it three energy systems, so your body typically uses all free energy systems when you exercise, however, the duration intensity of exercise determines which energy system predominates. 09:19Physical physically fit people can increase their metabolic rate generating the oxygen that they need for exercise. 09:30People who are not fit do not respond, the same way okay so. 09:35As you're working with individuals and individuals you're going to see how they utilize this energy system is very definitely. 09:44As you develop your fitness program your fitness program should target the energy system most important to your overall goals, whether its strength Cardio respiratory endurance okay. 09:56And back to the Kurt Kurt satori system is overall key to fitness here. 10:02So, just a quick little graphic of the characteristics of the energies systems use so duration activity which system predominates immediate zero to 10 seconds non oxidative 1010 seconds to two minutes, an oxidative energy system greater than two minutes. 10:21So I know that one size at one minute, but it can go up to two minutes for the non oxidative energy system intensity of activity. 10:30Is high for immediate high for non oxidative and low to moderate for oxidative right of ATP production is immediate very rapid for the media obviously rapid for non oxidative and slower, but as long as fuel for the immediate energy system is ATP and CP. 10:52muscle store of glucose and glycogen for non oxidative and for oxidative it is body stores of glycogen glucose fat and then protein protein is your least preferred fuel. 11:08And then again oxygen us know and no and then yes and then sample activities on the bottom. 11:14So this gives you a little clue as to what's happening let's versus. 11:19weightlifting and picking up a bag groceries basically maybe going up a flight of stairs maybe you're running late somewhere, you have to get the stairs quickly or that you are doing a 30 minute walk or a 1500 meter run. 11:36This is another graphic of what's happening so you can see, on the y axis is through time I mean 3% of total energy, excuse me and across the world, the X axis is your time. 11:51So, time is X axis, why is present total energy, so you look quickly at the ATP CP rises really quickly drops down like call assists or. 12:03Your secondary so like hollis This is also termed or non oxidative energy system. 12:10Okay, so non oxidative energy systems also considered like the call assists system it's another way of looking at it and then, as you can see the slow rise up to your oxidative your third energy system. 12:25Okay, so I hope that helps explain that was clear, so, as you are looking at this video listen this video make notes, because a lot of the clues. 12:35From the chapter of the book are a little different through this video lecture than actually the powerpoints just to make sure that you are paying attention. 12:44So be sure to make these notes about this different types of energy systems that are on these powerpoints in this video lecture. 12:53Okay, so let's switch gears here to what are the benefits we can obviously talk a very long time about those benefits and Cardio respiratory endurance. 13:03helps the body become more efficient, with energy makes the body better able to cope with physical challenges and then lowers the risk for many chronic diseases. 13:14And again, these are just some of the immediate and long term effects here i'm looking really quickly seeing increased energy ATP production for immediate. 13:23Long term with That being said, would be improved function of mitochondria increase glycogen storage and use the lactate and faxes fuel so again there's a lot of. 13:36A lot of long term immediate effects of exercise so even just moving for a little bit has as immediate effects versus setting up a maintain exercise Program. 13:50Just to say this again. 13:53We look at hearts blood oxygen supply we look at function, we look at the ability to contract. 13:58We look the hearts cavity size and young adults, we look at blood volume increase reduce blood pressure, reduce blood cholesterol triglycerides and increase the hdl which are your good cholesterol stabilize the electric electrical activity of the heart, which prevents against arrest. 14:18Back to metabolism at the cellular level training is improved by increasing the number of capillaries in the muscle training muscles, to make the most of oxygen a fuel. 14:30Increasing the size and number of the mitochondria in the muscle and brain cells. 14:35prevents glycogen depletion increases the muscles ability to use lactate and fast field Now this is interesting cellular mechanism of the sodium potassium pump and calcium as well, so that three to instilling potassium and then the usage of calcium for muscle contraction and. 14:58There are a lot of other research shows that regular exercise exercise can help protect cells from damage caused by free Radicals are. Unknown Speaker 15:07optimisation. Janene Grodesky 15:09It also reduces the risk of heart disease, and we know the heart disease is the number one killer United States right now Ashley cove, it is now number three, but before coven and probably the next few years after coven it will be back to number one CBD lung cancers and stroke. 15:30So congrats to endurance also lowers the risk of cancers type two diabetes and osteoporosis. 15:38Another interesting aspect and there's a lot of studies that painting by medical Center about the spot inflammation. 15:45So, even though exercise increases acute inflammation during and shortly after workout it then allows the body to reduce chronic levels. 15:55If the trade offs to fear so even though that inflammation is the body's response to tissue cell damage which has happened during exercise or vital poisons or metabolic health, however, there is a system that is a checks and balanced against it. 16:14So it may have that acute inflammation but then the body become equipped and able, through enter into oxidation to help clear out any of that inflammation. 16:31And then we look at survival rates of exercise during vigorous moderate or note on this is 99 to 2008 but, as you can see that vigorous has the highest survival rate than. 16:45Moderate or even to none. 16:50better control body fat is another benefit excess calories are stored in the body as fat, so we know that input output. 17:00regular exercise does increase that daily calorie expenditure don't remember it also impacts basal metabolic rate and also. 17:08impacts what's called thermogenesis, which is what it takes to babies basically digest food and increases that rate, it also increases your immune system which can have a positive or negative effect on the immune system. 17:23The physiological processes that protect us from diseases such as cold bacterial now we know even in cancer so remember that acute inflammation response but long term, it helps to overall decrease it. 17:36And sometimes you know if you're over exercise can be a depletion of the immune system. 17:43model moderate endurance exercise boost immune function, however, like I just mentioned overtraining can depress it so remember exercise is a stressor on the body. 17:55Other further benefits improve that psychological emotional well being. 18:01So we look at not only the physiological the cellular we also have to look at psychological and emotional well being. 18:09Self control self efficacy are a big piece of exercise on that whole concept of well being and self esteem. 18:18We also look at endurance exercise lessons anxiety anxiety depression stress anger hostility can also improve sleep so there's a lot of research about psychological and emotional and mental health aspects of exercise and activity. 18:37Okay So how do we know and how do we understand qataris Detroit fitness so you probably have a real very soon be looking at these assessment styles one is the one mile walk test. 18:52And this is the amount of time it takes to complete one mile of brisk walking and the heart rate at the end of the walk so your GPA is we'll talk about this in those labs. 19:03So we look at a fast time low heart rate indicate high endurance so if you're walking briskly and your heart rate. 19:09Is not extremely elevated that's a really good sign of endurance the three minute step test which we're not going to do. 19:18Because you have to have an exact height of a step which is about 17 inches you have to have a counter with it, so we used to do this in our labs pre pandemic as. 19:29As a buddy system, but just understanding what this is as a sub maximal test the three minute step test measures, how long it. 19:37takes for your pulse to return a normal after three minutes of stepping so if you're stepping in a certain cadence and you sit down and it takes quite a while, for your pulse return after stepping that's a sign of low carb respiratory fitness. 19:58The 1.5 mile run walk test again looking at that maximal oxygen consumption is a fast time, so if you do with a run walk quickly you have obviously higher Massimo consumption right. 20:12And another test called the beep test or multistage fitness test or paste or shallow run tests it's basically. 20:19predicting maximal oxygen consumption, based on running to beefs so these beefs start off slow and they get faster and faster and a person is supposed to keep up with that rate and have these intervals and fast and a lot like. 20:38Sports have a last stop and go like soccer football basketball 10 used to beat test a lot for training. 20:47So how do we assess our fitness we have one way to assess it is to understand how it feels with your heart rate. 20:55So monitoring your fitness level through your heart rate is a very important concept, so when you measure your heart rate utilizing a monitor or I like to just do your basic counts your your pulse of your beats so you take your pulse you press your index finger middle fingers. 21:16gently on the radial artery why don't you use your thumb if you can look at that graph your thumb is a radial artery has read it already so you. 21:23Take and you just take that index finger middle finger and you kind of find that little area there, and you find the radial artery you can also take it on the carotid here's your. 21:36larynx third all over here and just kind of go to that group here and just kind of press in with again index finger middle finger and you find the carotid artery. 21:47So we find massive heart rate heart rate reserve and training heart rate, so your maximum heart rate your method, one is a more accurate. 21:57So how do we find this, we take the number 2072207 whoops excuse me to a seven minus your age minus point our times Point seven let's get out so we take our. 22:19To us, seven, which is a constant minus age times point oh seven so let's say you're 21. 22:26So 207 minus 21 times Point seven equals to a seven minus 14.7 so your heart rate Matthew 21 year old is 190 2.3 or just went on a tail. 22:38The simpler method that we use for a quick snapshot is basically taking your maximum heart rate for humans, which is to 20 minus age so let's again say to 20 minus age. 22:52age is 21 is 199 that's a simple method, this one is a more accurate, so now, what do we do with that, so we look at what's our heart rate reserve, which is used for to. 23:04Permitting. 23:06heart rate zones for exercise we look at heart rate reserve, which is the heart rate Max your heart right Max minus your resting heart rate. 23:15To find your resting heart rate, it is best to take it when you first wake up typical resting heart rates are anywhere from 60 to 100 most likely usually 70 to 80 so you take the heart rate maximize your your resting heart rate so again. 23:32let's take that simpler how right maximum here, you can either use the 199 from here, or you can use the 192 but we're gonna just use the 199 right here. 23:43So let's say I woke up this morning took my resting heart rate it's 70 beats per minute I plugged in here so 199 minus 7129 That is my heart rate reserve so next thing we're going to do is plug in the heart rate research to find what is our training heart rate zone. 24:04So we find in lower and upper edge we find a lower and upper number for that training heart rate zone. 24:12So let's say we take that heart rate reserve which as we've decided is 129 are lower range will be point 70 and then we add 70. 24:24And that equals 160 for the upper level we look at 129 times point eight five. 24:30To create that range plus seven equals one at so for a 21 year old training heart rate zone, based on Max heart rate and your heart rate reserve. 24:41You should count between 160 180 beats per minute on heart rate, so how you do that. 24:49let's see you find that carotid artery you're you're taking a heart rate you've just done about 30 minutes so of moderate activity, maybe brisk walking you take a moment you find the heart rate and then you time it for about six seconds. 25:05tons of number 510 or you can take it for 10 seconds times that number by six or you can take it 15 seconds and tested by four which gives you your beats per minute. 25:18So that's one way we talked about the other day, what does intensity, this is how you find intensity so when you are recommended to work at your moderate intensity at least 30 minutes per day. 25:34At least 150 minutes per week, what is moderate intensity, this is how you find that moderate intensity for you my moderate intensity will be different than a 21 year old moderate intensity. 25:47Alright, so that is where we are going to start one more. 25:52OK so. 25:54The field tests are not they're not hundred percent scientific precise there's still a really great indicator okay these assessment tests are great to monitor progress. 26:08and creating that baseline as well, so in your labs your GPS will be talking about that one minute I mean susie one mile walk walk test. 26:17The other types of tests that we assess cardiovascular endurance now, you know how to find your heart rate, whether it's your Max heart rate your heart rate reserve and you're training heart rate, so the next little video i'm going to do. 26:29Closing out Chapter three will be talking about now how do we take this information and create our own Cardio respiratory insurance Program. 26:37Which is going to be part of your overall personal fitness training program, so I hope that was helpful and get out there and move and have a great rest of your day.

chapter 7

Good morning, can you sell to 2504, so we are going to talk about how we put together a complete fitness program which you're working on your complete fitness program based on health related. 00:18concepts and such as flexibility body composition karate repertoire injuries muscle strength and endurance so using a fit principle, how do we put this all together so setting goals. 00:31General specific long term and short term it's also very helpful just to set those goals pretty incremental to you know within a week or so or within two weeks, and remember the whole concept of smart. 00:46specific, measurable attainable realistic and time so again using those measurable factors like mileage or time, those are easy to measure as far as at or weight are very easy to measure for goals and so you've done your assessment test results throughout this. 01:08So far, on labs and everything that will also help understand you know where you are and what you need to accomplish. 01:15So some of the activities are that you select are really important. 01:20to at least conveyor portray one of each of the health related fitness components and also check the intensity what you're doing for your personal fitness Program. 01:31Also, the factors that is a fun, do you enjoy doing it, what is your current skill fitness level how much time do you need is it can be lenient what is the cost and are there any other special health needs. 01:45And this is just an example and again, you are also doing this with your fitness components and frequency intensity. 01:57And these are just examples of aerobic activity remember how we talked about moderate intensity at least 150 minutes per week vigorous 75 minutes per week and each of those are considered. 02:11You know what is considered a moderate was considered vigorous. 02:16So this is what you're doing you're developing your personal fitness program again looking at frequency intensity time and type for each activity so for cardiovascular endurance free five times per week note your target heart rate zone or risk. 02:37rate of perceived exertion or the Borg scale and that target workout time. 02:44So when you set your target frequency intensity and time. 02:49Each activity muscular strength and endurance at least two non consecutive days per week it's recommended. 02:55include one or more sets of eight to 12 repetitions of eight to 10 exercises that work all major muscle groups flexibility training stretches should be performed at least two or three days per. 03:07week when the muscles are warm remember the difference between static and dynamic stretching right static stretching usually best after a workout dynamic is usually best before. 03:18And how long you hold the structures for 10 to 30 seconds and two to four repetitions, and this is an example, and this is what your fitness program is going to look like. 03:31So again, setting up many rewards mini goals breaking those goals into several stuffs and, as I said, increments and setting that target date. 03:43start to include life style physical activity and strategies to reduce tarrytown your Program. 03:50know how can you be more active if you're sitting at a desk or if or you know looking on your. 03:56Your laptop or computer for well what, what can you fit in to break that up a little bit you might also want to keep a journal or an APP there's a lot of really great ways to track your activity, a lot of great ways, or if you have a fitbit or whatever might be. 04:13And a sample program log. 04:17and looking at your progress chart What did you what were your goals What was your plan and where are you in the actual Well, this is a measurable quantity of number of push ups on the y axis and which we get the program that you're in. 04:33make a commitment, hopefully, your personal fitness program we're doing right now. 04:37is either part of an ongoing commitment that you've been doing or will become a commitment and again you're signing your agreement and that contract. 04:47For your personal fitness program how you put your plan to actually start slowly increase intensity and duration gradually patients and realistic are very important. 04:56work out with somebody a friend, you know someone that shares your goals and fitness levels also ask for support. 05:05from others, you know whether that my digitally or text, whatever it may be. 05:12And also, maybe mixed up a little bit to cross training has a lot of benefits for relieving boredom of an activity but also rusting from a certain activity if you've been doing the same activity over and over again for a while. 05:28Also, we tend to use a lot of excuses right it's raining oh this meeting came up Oh, I have this this homework do or this paper do. 05:40You know so whatever it might be, we have really a lot of excuses to to not do our activity. 05:46And so it's really important that you are able to adapt and be flexible to anything that changes, and I think this one thing of this year has taught us. 05:54The code year is learning how to adapt right learning how to adapt to changing environment needs, whatever it may be. 06:02And also just you know a lot of people they start doing a fitness plan, they also realized other parts of their life that they could also incorporate more healthy behaviors such as nutrition are better sleep management stress management also. 06:20drinking a lot of water per day. 06:24All right, and so um you know we look at life stage exercise development we're looking at. 06:31Children and adolescents, for some of you who are going to work with these population, this is a great way to understand you know children need skill development a motor development and also they liked and they get bored easily and so some of the activity times are a lot shorter. 06:48And for pregnancy usually if you work with this clientele or yourself might become pregnant, obviously, if you're female it's very important to see a physician get that clear. 06:59For us to exercise, learn and understand possible modifications for pregnancy, a lot of times it's advisable to just continue to exercise if you become pregnant, but for a lot of women who. 07:13want to start an activity, while they're pregnant it's really very important to get that physician approval. 07:20And what's also important to through working with this population or you yourself are in this population is to avoid any exercise your supine or on your back after the first trimester also. 07:32Balanced becomes very difficult because Center of gravity is changed immensely for pregnant women, especially as the pregnancy goes on, so really watching out for balance work. 07:43And then really watching extreme exercise changes weather changes lots of fluid lots of hydration also doing three to five sets of cables exercise daily, which is literally squeezing as if you're urinating you squeeze in top stop the flow that's that's doing a cagle time. 08:03And older adults if you're working with this population again, knowing that this population has a very distinct difference different needs and abilities. 08:12It depends on if an older adult maybe had a stroke or or has arthritis or is on certain medication or is having sensory motor issues so. 08:21older adults again if they're very individual we tend to lump older adults as one population but they all every have distinct needs as far as individuals and it's very important to maintain. 08:32activities that create endurance, for instance, and older adults, very important to maintain muscular endurance and strength. 08:44And if there's a special concern if you're working with middle aged or older daughter arthritis it's very important to get movement to those joints. 08:54A lot of warming up before the workout little bit more than typical population. 09:00And really being very careful to avoid high impact activities that may damage arthritic joints like like Nice, for instance, and also strength, training, the whole body so, for instance, it was. 09:10Bad or thrice the knees it's very important to create a lot of quadriceps strength and lower body strength as well. 09:19And asthma, or some type of COPD or asthma, or some type of respiratory issue being really and sometimes there is what's called exercise induced asthma, he is a which is as sounds. 09:34induced by being being active because remember exercise is a stressor on the body, so the body still does release a lot of those catecholamines and the drylands and all those epinephrine and everything that will get that could have that bronco dilation construction. 09:58And because we are seeing such a huge number a large population of individuals with type two diabetes it's very important to a person who is diabetic to begin a program under the care or control at first i'm a physician, especially if it's. 10:19Diabetes not control and it's also really important for this population and know they're a Wednesday number alone it's also important this population to not be alone when they exercise understand the timing and adjustment of insulin needs. 10:34And again so really understanding what this population needs checking blood sugar, before, during and after also the consideration of poor circulation in. 10:45In the periphery and a person may not realize if they entered their foot or their lower you know, an ankle because they might not have that peripheral. 10:57nerve awareness. 11:01and heart disease, as we know, actually right now covert is number one killer in our country, followed by heart disease. 11:07So, heart disease and hypertension again checking with physician about exercise safety. 11:14Exercising at moderate intensity rather than high intensity and also depends on what type of heart disease, it is too, so if there's some type of beta Blocker obviously heart rate and blood pressure aren't going to change. 11:26And again so it's very important to monitor heart rate during activity. 11:31And breathing is really for everybody i'm reading sometimes people tend to hold their breath on an assertion and bear down i'd be called a ball saw maneuver which can create a spike in blood pressure. 11:46and obesity, so a person who's obese and it's been recommended to begin exercise. 11:54Again, this is about setting those goals those attainable realistic goals. 12:00short term goals as well, so low to moderate activity increase intensely slowly progress slowly try to exercise a moderately for 60 minutes or more every day and that could be broken up okay into 10 minute increments 20 minute increments and also watching low. 12:20Low weight bearing activities getting in the water, cycling or walking a lot of extra stress on the joints and also be. 12:30Very careful to stay alert for symptoms of heat related problems, especially around here and just being really aware of overload gradually progress gradually and slowly and again, including as much physical activity into a daily routine as possible. 12:49And for Osteoporosis so for Cardio respiratory enter his activities exercise at the maximum intensity that causes no significant discomfort so we already kind of. 13:00talked about arthritis we'll talk about osteoporosis again being very careful to choose low impact weight bearing activity. 13:10avoid fractures binding movement that could stress the back or create a risk of falling so we're talking about these special populations, such as heart disease, diabetes osteoporosis arthritis. 13:24Asthma so again for Osteoporosis obesity, diabetes, a lot of those special health concerns can be reduced or prevented with life long fitness so a person who is fit. 13:38will have less chance of developers with chronic diseases, so, but if a person does how these chronic diseases and you're working with. 13:47This individual and whatever capacity that you are or might be you is to really understand those modifications and needs for this special health concerns so. 14:01This chapter is again it's a nice way. 14:05To look at how you're incorporating the fit principle, the health related fitness components into your activity, how to increase physical activity and also how do you work with populations that have special health needs So there you go and I can't wait to see your personal training. 14:25program programs all right. 14:28and have a great great rest of your day.

chapter 2

Good morning, please have a for hope you're doing well. 00:06we're uncovered the principles of physical fitness in Chapter two, and after we finished this you'll have a quiz. 00:13That will be posted for Thursday and also your first test or these chapters will be next week nine through 11th so just looking at Chapter one. 00:24We talked about wellness components, the NIH composer your textbook talks about behavior change setting personal program goals and. 00:34A little bit more about like the behavior motivation and wellness components, so this chapter kind of dive a little deeper into the actual. 00:43physical fitness components, whether their health related or they are fitness related and then the rest of the semester we talk about each one of these components in more detail so let's begin. 00:57So these are the objectives for this chapter describe how physical activities recommended for developing health and fitness. 01:05identify the components of physical fitness in the way each component effects wellness explain the goal and basic principles of physical training. 01:13described the principles involved in designing a well rounded exercise program which you will do eventually for the Semester list the steps for making exercise programs safe, effective and successful. 01:26So I mentioned this in our Chapter one that. 01:31We look at physical activity and exercise sometimes those two terms are used interchangeably. 01:38But it looking at any kind of activity, promotes health short periods of intense exercise do not compensate for hours and activity. 01:47So that includes like if you're sitting at your laptop or your computer try to get up walk around try at least do something that just gets you moving, especially as we've spent a lot of time now on zoom and online right. 02:02and looking at activity and exercise are points along a continuum so when we look at this continue, here we have sedentary. 02:11And we look at how deaths from all causes are related to Center behaviors to extremely active, which has death from all causes, not as prevalent here, so the risk of death each year from all causes decreases with increased amounts of intensity of activity okay so. 02:31Keeping this in mind for lifelong physical activity, so the term physical activity is a body movement that is carried out by the skeletal muscles and requires energy. 02:43and energy, I was in the form of calories taken in and ATP exercise is the plan structured and repetitive movement. 02:52intended to improve or maintain physical fitness, so there is plan is structured and it's repetitive, and there are goals with that okay. 03:01Physical activity is essential to health and confers wide ranging health benefits but exercise itself is necessary to significantly improve physical fitness. 03:16So the recommendations are through American sports medicine, a CSM for substantial health benefits adults should do at least 150 minutes of moderate intensity. 03:26or 75 minutes of vigorous intensity aerobic activity each week so when we look at the word intensity, how do we know intensity levels. 03:37And that we will be talking about in labs and throughout the Semester, because we measure intensity through basically two scales, one being heart rate scale other being a perceived exertion of activity scales. 03:49So also recommendations to increase the volume and intensity exercise results in additional health benefits and recommendation adults should also do muscle strengthening activities. 04:02No less than two to three times a week and avoiding being sedentary as much as you can. 04:10Physical Activity benefits people of all ages and evolve racial and ethnic groups, including people with disabilities, so no one. 04:19exercise is for our physical activities for everybody, so physical activity is for everyone, everybody, no matter limitations, the matter ability. 04:30Gender whatever it may be it's very, the benefits are extremely well researched and just a lot of some moderate activity use about 150 calories of energy. 04:45And caused a noticeable increase in heart rate now remember I just mentioned heart rate being how we do determine intensity. 04:55So remember calorie is the commonly used term for kilocalories a cow, which is actually 1000 calories, and this is a measure of energy equal to the heat it takes to raise the temperature of one liter water one degree Celsius okay so it's measurable right we talked about the smart. 05:14acronym in the first chapter, so this is measurable right we measure calories. 05:21Vigorous activity causes rapid breathing and a substantial increase in heart rate the daily total of physical activity can be accumulated in multiple bouts of 10 more minutes per day so. 05:34what's great about this overall recommendation is that you can do these intermittent bouts now remember these 10 minute about. 05:45can be added into the day for 30 minutes total moderate or 75 intense, but again, it doesn't take the place of being Senator, meaning that they sedentary most of your day is not going to be as helpful useful, as do these bouts of of activity. 06:05So there are some examples of modern tense physical activity so each example us about 150 calories okay. 06:14So that's why time and duration is important to hear going back to that one slide. 06:22Common activities and these again, these are just things you can do walk two miles. 06:29Take the stairs, of course, we don't care about this here my shoveling snow, but I know right now New York City my brother is out shoveling snow in front of his his apartment. 06:39washing cars gardening so even for those in a wheelchair, there are benefits and duration So what do you do when you walk two miles, but 30 minutes 15 minute mile okay that's what burns about hundred 50 calories. 06:53sporting activities more vigorous less time everything from running jumping rope swimming water was dancing walking quicker so 20 minute mile for 35 minutes. 07:08So volleyball So these are just examples of things that you can do, and you can break these out of those 10 minutes outs as well. 07:19And again, more of these moderate intensity so what's interesting you look at moderate uses 3.5 to seven calories per minute. 07:28and causes your breathing and heart rate increase the still allows for comfortable conversation now be a talk test, for instance, which is a rate of perceived exertion. 07:39You can affiliate how hard you're working, because if you can talk comfortably you still feel a little like you're working that's a really good sign of moderate intensity. 07:50So vigorous intensity uses more than seven calories per minute increases your heart and breathing rates considerably. 07:58And it might not be as easy to talk during these activities, so we look at these seven calories per minute and three to five 3.57 calories for for moderate. 08:08Again, these are being expended so one thing to keep in mind as you go through this semester is what are you taking in what is your intake of calories and, what is your output of calories. 08:20So Louisiana ranks for us right now in the country for being obese with 34.9% obesity, which is amazingly this huge that in fact we're so close to about 35%. 08:37Two thirds of Americans are overweight and the U s dhhs as polished as guidelines, focusing on weight management to prevent weight gain or lose weight or maintain weight loss 150 to three minutes per week of physical activity may not be enough. 08:56So this is where we up to 90 minutes of activity per day may be recommended it and, of course, some of the barriers and obstacles to this our time right place time. 09:08And you know, maybe the human body at this point can't do this vigorously an older adult maybe or someone who is disabled, but these are the recommendations. 09:20So exercise to improve fitness. 09:24Is increase the duration intensity of activity. 09:28physical fitness requires more intense movement than poses a substantially greater challenge the body, and we will talk about these principles and a little bit. 09:39Of what is considered specific overload and progression are all important to. 09:48challenging the body. 09:52So, looking at these recommendation from the American college of sports medicine. 09:57And from there, Article quantity and quality of exercise for developing and maintaining Cardio respiratory musculoskeletal and neuro motor fitness so general health perform moderate intensity activity for at least 115 minutes per week or 75 minutes of vigorous per week. 10:16Trying to be more active your daily life park if you're going to go shopping trying to park for their way take the stairs if you're climbing stairs and watch less TV or watch less. 10:28laptop time or screen time reduce screen time so increased health benefits exercise at moderate intensity for 300 minutes per week or a vigorous intensity 150. 10:40achieve or maintain weight loss exercise moderately 60 to 90 minutes per day on most days of the week muscle strength and endurance perform one or more sets of resistance exercise that work, the major muscle groups for eight to 12 repetitions. 10:59With a lighter weight for older adults on at least two non consecutive days per week weight training body weights resistance there's a lot, you can do without equipment. 11:11You know, using your own body weight as resistance like holding a plank position or a wall set which will be considered isometric we'll talk about that and that chapter. 11:22Flexibility is very important, and I know lot of people tend to gloss over this, or they just do stretch stretch and they think they're done. 11:30But as you age becomes extremely important to maintain that health and stability around the joint so when we talk about that chapter we'll talk more in detail about that. 11:41Okay sorry about that. 11:44And you should be at least two or three days per week and you should hold at least stretch for 10 to 30 seconds now another important aspect. 11:51Is neuromuscular training and for those of you who are going into PT ot you will be expressing a lot of this on your patience, because it's really hard to maintain balance. 12:03and nervous the trainer's respond well to things like you just stability ball, for instance, standing on one foot walking lunges so it's a really important part of overall, general physical activity and exercise. 12:21Overall, any activity, you know I know some of those minutes are like 60 to 90 minutes or 300 minutes seem like a lot so she if you have to work or school you got family considerations. 12:33Just anything that you can do, regardless of intensity makes you healthier it can protect you from chronic disease. 12:40You obviously you've team we're health benefits when you're fit fit people have more energy better body control and their muscle control it can enjoy more active lifestyle so some activities better than none okay more is better than some as long as does not result in injury. 13:00These are the components of fitness and we will talk about each of these throughout the Semester in each chapter. 13:06And these are the capacities that lead to, and contrary to health Cardio respiratory endurance muscular strength muscular endurance flexibility and body composition and you'll be doing a lab on each of these. 13:20So Cardio respiratory endurance is the ability of the body to perform prolonged large muscle dynamic exercise at moderate to high level of intensity. 13:30It depends on factors such as the ability of lungs to deliver oxygen to the blood stream also obviously depends on the heart and the Cardio pulmonary system and. 13:43Understand that oxygen itself oh two is the element that is extremely useful important for generating usable energy in the body and important. 13:55four components of carbohydrates fats and proteins and we'll talk more about those details not chapter so understanding that the takeaway from this chapter Chapter two. 14:06Is that Cardio respiratory insurance is essential component of healthfully to fitness because heart lung function is so essential overall good health, I seem simplistic and saying. 14:15But it's really difficult for a lot of people and heart disease is the number one killer United States, so a lot of people are not getting this message. 14:25Much muscular strength. 14:28Is the ability of a muscle to exert force in a single maximum effort relative strength is the maximum force exerted relative to body weight body size and muscle size. 14:42Greater muscle mass means a higher rate of metabolism. 14:47The sum of all vital processes by which food and energy and nutrients are made available to end us by the body. 14:54So, maintaining strength and muscle mass is vital for healthy aging, we tend to see older adults their muscles become a terrific and so it's really important to understand lifelong muscle strength is very important. 15:11muscular endurance is the ability of a muscle to remain contracted or to contract repeatedly for a long period of time endurance is important for good posture for injury prevention so. 15:23One piece about this, though it is more important for an older adult, for instance, or some populations to have more muscular endurance and strength remember strength it's just that one time ability endurance is over time to be able to contract repeatedly. 15:42Flexibility is the ability to move joints to their full range of motion depends on join structure length and elastic connective tissue and nervous system activity now remember, we have. 15:54His choice we have saddle choice we have sugar sodas you're still seeing this. 16:03Okay, so we have different types of these joints that create that movement. 16:10My cat is on just turn off everything here so. 16:17All right. 16:20So neuromuscular excuse me. 16:24that's good. 16:31Okay let's go back to this sorry about that my cat just typed on my keyboard. 16:39Fighting him off. 16:42Because i'm trying to do this, he just turned off my monitor okay so sorry about that. 16:52Alright SIP. 16:56Flexibility again is depending on the joint structure length of elasticity of connective tissue and nurses activity and we'll talk a lot more about that in detail, these are just this chapter is introducing these concepts and components. 17:11Inactivity causes the choice to become sticky with age that's definitely often leads people to assume a natural posture that can cause stress joins. 17:21stress on the joints and muscles will talk more about that to stretching can help ensure healthy range of motion. 17:29Body composition, the proportion of fat and fat free mass muscle bone water in the body healthy body composition involves a high proportion of fat free mass. 17:39And exceptionally low level of body fat fat free mass is the nonprofit component of them human body, consisting of skeletal muscle bone and water. 17:51A person somatic type affects his or her choice of exercise, and this is a very fascinating. 17:58Area of study, for me, so we get to this chapter, we will talk more about Sonata typing and what that really means body type classification. 18:08Is his body type classification system that describes people as per dollar muscular or metamorphic telling thin actor more around and heavy and Mr. 18:19And so, think about a person who is a long distance runner you took typically we're not seeing any more doing long distance running, but you might see an end of more doing power lifting right so it's a very fascinating component. 18:37neuromuscular related components physical capacities that contribute to performance in a sport or activity. 18:44These are sub categorized into speed power agility balance coordination reaction and movement time and we'll talk each of the each each of those. 18:55in more detail now, you will be doing your special population project on neuromuscular related to fitness or skill related fitness is what is called. 19:09principles of training adaptation of stress exercise as a stressor and. 19:16Exercise response shows just how adaptable human body is adjusting to meet increasing demands for instance adaptation is the physiological change that occurs with exercise training. 19:28short term adjustments lead to long term changes and improvements and fitness physical training the performance of different types of activities that cause the body to adapt and improve its level fitness. 19:42specificity is adapting to a type of training, the training principle that developing a particular fitness component requires performing exercises or activities. 19:54that are specifically designed for that component for instance you're trying to improve your backhand and tennis you might do some poster or deltoid work or move as a cross the midline that would help. 20:07With increasing better performance. 20:12So well rounded exercise program should include exercises geared to each component fitness. 20:19Progressive overload adapting to the amount of training, this is a trading principle that progressively increases amounts of stress on the body which causes adaptation that improves fitness. 20:31The amount of new activity added above a person's usual level is known as overload Okay, the amount is important, so what you're doing depends on the individual okay so and with this caveat. 20:48You have it's called the term progress is really important here, you can overload the system. 20:54all at once, because the system might break down or become pincher so it's progressive okay gradual. 21:01But it's important to to see. 21:05change and improvement. 21:09Another important principle that you'll be utilizing their behavior change your. 21:14behavior change program is the fit principle, this your book this book offers the VP typically We note as frequency intensity time type in there and add volume and progression. 21:30So these components are needed to maintain or improve a particular level fitness how often frequency how harder fast intensity how long duration was the type and the volume, so how much frequency times intensity times time and progression how it advances every time. 21:51fitness is reversible adaptation, so we talk about reversibility the reduction in training. 21:59We look at the training component that finished improvements are lost when demands on the body or lower so let's say maybe. 22:05injured yourself and you've had to take a break, so you might feel like you've lost some of that progress well, you have a physiological sense if a person stopped exercising after 50% fitness improves or last than two months I needed to my cat. 22:24individual differences limits on adaptability. 22:28So there are large differences in our ability to improve fitness a child, achieve a desirable body composition and then learn and perform a certain sport skill. 22:39Everyone responds differently every response to train different right, so if you're working out with a friend. 22:45And you see your friend might be improving a lot faster than you well that's individual differences Okay, you might be improving, in a different way than your friend is so it's. 22:55hard to compare is the point is very difficult to compare your changes with someone else and a lot of us because specific genes and flows body fat strength and endurance. 23:08Just know that training and fitness regardless. 23:12You will be doing this, so a background getting medical clearance. 23:19And you've already done your part, you Okay, for your lab. 23:25And you will learn about these concepts, even though we will not be doing this class, but the the concept of an exercise stress tests are graded exercise ties or gx T to determine if a person have a heart poem exercising. 23:39desire program to get assess yourself, which you already have done as well, setting goals which you will be doing with your exercise program when we talk about specific specificity. 23:52Smart your specific goals was important enough to keep you motivated okay and make sure you're saying why you're starting this program. 24:02Choosing activities for balanced program so an ideal fitness program combines a physically active lifestyle with systematic exercise to maintain. 24:13fitness Cardio respiratory endurance developed by continuous rhythmic movement of large muscle groups, the quadriceps, for instance hamstrings muscular strength and endurance can be developed through resistance training or calisthenics. 24:29Flexibility is developed by stretching and major muscle groups regularly with proper technique and healthy body composition, can we develop through a sensible diet and regular exercise, so we just talked about all those health related fitness components right there. 24:49oops wrong way. 24:52Alright, so. 24:54We have our activity also on a pyramid like our food guide pyramid. 24:59Very little sedentary activity right but lots of moderate activity lots of physical activity lots of exercise activity so overall movement is important at the base of the pyramid. 25:15So the acm record recommendation for healthy adults frequency at least five days per week intensity now. 25:26We will talk more about this and you will learn more about this your lab about 45 to 65 to 90% of maximum heart rate or 40 to 50% 85% of our reserve oxygen uptake so right now just knowing that we need to have a lower level and an upper level of intensity for exercise. 25:50duration trace we 20 to 60 total minutes per day of continuous or intermittent activity. 25:58Type any activity that uses large muscle groups can be maintained continuously and it's rhythmic anaerobic and nature. 26:07volume extend the equivalent of at least 1000 calories per week, which is equivalent to 115 minutes per week. 26:16progression adjust frequency intensity in our time to reach your goal. 26:21So in Chapter three we'll talk more about calculating target heart rate intensity and you will learn more about the ways to do that okay. 26:31Resistance training once they've aged 10 exercises that condition the major muscle groups, we talked about this already and flexibility training OK so we've talked about these components. 26:45Each of them, but putting them into the fits principle fit VP principle which you will do for your own personal training program and resistance and flexibility. 26:59Alright, so we look at these. 27:03Different exercise that can be considered lifestyle activity or activities of daily living. 27:11Moderate exercise and vigorous exercise and figure 2.4. 27:18Alright, so as we do our. 27:23Your own Assize Program. 27:27Knowing that you want to train the way you want your bio change, you want to train regularly, we have a setup for six weeks. 27:34Start slowly get in shape gradually progression, we have the beginning phase where the body adjust the progress phase where fitness increases and the maintenance phase, the targeted level fitness is sustained. 27:49And already talked about the concept of overtraining when someone might want to do too much activity and overload the system and become insured. 28:01Alright, so again, each of these concepts and Chapter two, this is just an overview of everything will talk about it a lot more detail this practice will talk about safety as well, so guidelines retraining warm up cool down exercise safely. 28:18listen to your body get adequate rest cycle, the volume intensity of your workouts very your activities and, if possible, try with the partner. 28:29Guidelines for training train your mind. 28:33becomes becoming it requires commitment discipline and patience have fun feel your activity track your progress get help keep your exercise program in perspective, meaning, how much of your day is spent on it, make it a priority, knowing that it's going to take a little bit of time. 28:54And here's just a very quick sample progression, you know of. 29:00On the X axis is the time and on the y axis is amount of overload you can see stars here low progressive up to beginning progress and maintaining the phases. 29:12And so, hopefully, some of you might be ready if you're ready like around here or you're already here i'm sure some people might be here this class, so this is a really important concept is to track your progression. 29:29Alright, so. 29:33Again, Chapter two is a quick overview of all the concepts we'll talk about a lot more in detail with Chapter three talks about target heart rate and kyra satori endurance and. 29:47That is our Chapter two, I will be posting a quiz and your test will be over Chapter one chapter two next week.

chapter 1

emotional wellness- being able to monitor your own feelings and understand others intellectual wellness again interpersonal cultural, spiritual and environmental

chapter 1

environmental wellness- where do you live, how clean is your bathroom, do you recycle do you reduce pollution as waste as much as you can

chapter 3 (c)

hey good morning. 00:04It is a rainy day and hopefully you're somewhere safe and warm not out in this horrible weather so we're going to finish up Chapter three and then we're going to talk about your. 00:16fitness project that hopefully you've had a look at the the requirements and then i'm I will do that in a separate video so let's finish up Chapter three. 00:31So part of what you're going to be doing is going to be part of your personal fitness training program will be having a Cardio respiratory endurance Program. 00:42Because you will be having the at least some representation of all of the fitness components and so obviously corsetry endurance is a big piece that's what we're on Chapter three so. 00:57go ahead and do this, make sure you're seeing this. 01:02And you are. 01:08In slideshow okay. 01:11We have mentioned the smart goals, and this is an aspect of how do you set goals for fitness get make sure they're specific, measurable attainable realistic and time frames obviously specific means. 01:27You will, maybe decrease your mile run time by 30 seconds, the next six weeks measurable obviously you can measure that time attainable that's not too crazy it's not like you're going to try to run a four minute mile in the next six weeks if you've never run at all. 01:48Realistic again going back to the realism of your goal and within six weeks so that is an example of how your timeframe, specific and how you set those goals. 02:01Now the piece you're going to apply to your fitness training program is the fit principle we're just going to look at the fit. 02:09fit part itself your training program and not the VP, which is the volume part so when we look at fit we look at the F being frequency. 02:19Most experts, a CSM CDC department health human services recommend three to five days per week of cardio respiratory endurance work. 02:30The intensity we've already talked about intensity in the last discussion about how to find your intensity through your heart rate. 02:38of your training heart rate your heart rate reserve remember and so that's back in the second lecture. 02:46of Chapter three so you need to exercise at enough intensity to stress your body. 02:52So that fitness improved you need to have a sense of overload you will need to overload the Cardio respiratory system, so you will see an increase in fitness changes and obviously choose the method that is best for you, is it. 03:07Running is it walking is that swimming cycling whatever you need to do, that is, that is important to you, so the more that you enjoy it, the more attribute do it if you hate running well you're not going to run you're not going to set up a running program if you hate running. 03:24we've already talked our target heart rate very talked about heart rate reserve and we've also talked about metabolism, so a unit of measure we call a met that represents the body's resting metabolic rate. 03:37That is the energy requirement of the body at rest remember basal metabolic rate or the Mr is the least amount of energy that your body needs okay at rest so. 03:49met is a unit of measure metabolism is looking at that rate. 03:56Another aspect of understanding intensity we've talked about target heart rate we talk about part reserve, who talked about mets is your perception of how you are exercising so typically there is an rp scale that starts about six and me see if I can find that on here. 04:21Okay, so basically we look at right there, this will get there in a moment, so we look at your rate of perceived exertion you are looking at your activity based on assigning and number two your perception of that intensity. 04:35One easy thing is called the talk to us so let's say your exercise or somebody or maybe you're on your phone talking to somebody, but if you are working out so intense that you cannot be that might be a you might need to turn does. 04:54Also speeches short phrases during vigorous intensity and process for stuff. 05:03So I had a positive second. 05:05A certain. 05:08Going back alright, so the talk to us is a really good subjective perception of activity work. 05:16We talked about target heart rate I showed you where to do and how to do it carotid or radial you can do it again, as I mentioned a zero count so 0123456 seconds times that by 10 you can do a 10 second count sorry what zero times up by six or 15 second count times two by four. 05:37And there's your target heart rate so based on that point six 5.9 of masculine hurry so you're going to see areas where it could be Point seven 2.85 or point 652 point nine so either those ranges are are okay. 05:57And we just talked about mets and here are an example of some activities that. 06:05You use the metabolic equivalent for energy at rest or even actually using you're expending energy, all the way up through skiing cross country to jogging. 06:17And this is our rate of perceived exertion scale one of them starts at a six for some reason, and I guess it kind of correspond sometimes to your heart rate connection that six count, however, you can also just do zero to 10 which is nothing at all zero to impossible. 06:36And so, usually, this is a good indicator subjectively that can match, so you can use this as well as matching with your target heart rate. 06:47or just taking your heart rate see how hard you're working. 06:51Alright, so we're still talking about the Fifth, we talked about frequency, we talked about intensity now we're talking about time. 06:57Which is this first TEE so a total duration of 2016 minutes per days recommended. 07:03exercise can take place to single session or multiple sessions lasting 10 more minutes. 07:08This is actually helpful for a lot of people who said I don't have time to fit an exercise what you easily fit in 10 minute increments throughout the day. 07:17To equal at least 20 to 60 however recommendation for acm is at least 30 minutes a day equally at least 150 minutes of moderate activity per week. 07:30And we talked about type of activity, the second T Cardio respiratory endurance exercises include those activities that involve rhythmic use of large muscle groups for an extended period of time. 07:43So the VP is volume so we're going to talk about that here, and you will be tested on this, you will see this down the road in your subsequent classes, but for the purpose of your. 07:56Personal fitness training program you're just feel look at the fit fit so volume is the training volume is the product other frequency intensity and time so it's F times I times T. 08:10And then you look at calorie expenditure percent per session and you're met minutes Okay, and you can look up at that met. 08:19activity and cost, and this is for 154 pound person so obviously if you weigh less or more, you can actually kind of adjust it according to your personal weight. 08:32And also it's interesting I don't really talk about male or female here, but just 154 pound person and we don't know this person how much a lean body mass or fat tissue there is in body composition, which is what's about later talk about later on in the next few chapters. 08:51And then progression, so you need to have a progression this depending on your goals your health your age adaptation training, some people may add up a lot quicker to certain training. 09:03protocols and other people may not and. 09:07Even though you say you and your best friend start a fitness program together you're both gonna have very different adaptations. 09:13you're both going to have very different rates of progression so that's very important to understand that it's so individual that and it's really difficult to not compare yourself to other people, but just remember it's very individual based on you. 09:29A very important aspect of any Cardio respiratory program is warm up and cooling down. 09:34warm up session should include low incidence intensity whole body movements, similar to those an activity that will follow and then cooling down returns to the body to a non exercising state so let's look at some examples of a warm up really fast. 10:02One one warm up I like to incorporate what is what is called a dynamic warm up and so when you talk about a dynamic warm up. 10:12You can talk about things that include. 10:15Certain movements activities let's go back to this. 10:22and go back to the PowerPoint. 10:27put it right in here. 10:47So one thing I like about warm ups and the dynamic warm up, you can do hip circles stand on one leg and just gently sweet the opposite leg I didn't like the job and pasting here sorry I was just trying to bring another. 11:01We go and arm swings arm circles heal the to walk lunches with a twist step up and over so there's a lot, you can do to warm up, you can do just like a walk you can do this. 11:13Like I said I like the dynamic warm up because it starts targeting certain parts of the body for activity versus just maybe walking around so a dynamic warm up. 11:24And typically at least five to 10 minutes and why I, like the dynamic warm up again is that you can just do a few as lunges or arm swings high step and you try want to try to match the movements that you will be doing for your activity. 11:41Okay. 11:44So, to build fitness you have to increase intensity frequency and duration of exercise to avoid injury and overtraining so. 11:55carefully, is the key word here, not all at once, but takes a gentle progression or just a progression, not an all at now intensity or frequency. 12:08And typical recommendations are starting at the low end of the target heart rate zone, whether you do, point six five or Point seven. 12:16And then slowly and gradually increase the amount of overload what also is important, what you are going to kind of keep with your fitness training program is an exercise log or training diary. 12:28Okay, so another actually pretty common type of Carter is a toy fitness is a hit high intensity interval training a lot of rapid movements, a lot of jump lot changes. 12:41very brief high intensity exercise sessions interspersed with short rest periods, there are pros and cons obviously certain level of adaptability certain level of coordination and also being very aware of injury in a hit Program. 13:01And again, another way of looking at exercise intensity which we've already looked at. 13:10And look at the fit VP we're going to again focus primarily for your fitness program on. 13:17The fit fit so frequency three to five days per week cardiovascular endurance your intensity is outlined there your time 2016 minutes. 13:28or this 10 minute intervals your type again remember for Congress tries to large muscle continuous movement and then you have volume. 13:39Equivalent 115 minutes or thousand more calories and then progression increasing volume frequency intensity and overtime overtime so as you look at this little graph here, you can see the endurance exercise with the warm up five to 10 minutes you're cold on five to 10 minutes. 13:57and 14:00This would be your. 14:03middle part of your bell curve, for your zone from 65% to 90% intensity your target heart rate and so would be here, based on again your age. 14:16Okay. 14:19so simple progression for an interest laid out nicely frequency starts over three and then goes up to three to five your intensity and time. 14:41OK so again how to pause the garbage truck. 14:44Alright So how do you maintain it, that is the whole point of your personal fitness program is that not only do if you're if you're starting. 14:51brand new or you're already have a program in place, how are you going to maintain it hopefully beyond the scope of the course and how are you going to maintain it for lifelong Carter authority fitness. 15:03And these are just one way to look at you might want to reset your goals are we look at your goals remember the smart. 15:10acronym you might want to set new goals as you shift and change, you also want to add in some other type of activities and the Cross training to improve maybe one single component, or just mix it up to not get so bored with activity. 15:27And then we can't not talk about close to a fitness without talking about exercise safety, especially in our part of the country where we do tend to have for today. 15:38We tend to have more hot wok hot weather and heat stress issues versus cold and very important is to stay hydrated where appropriate clothing understanding any sign of dehydration, which is the excessive loss of body fluids. 15:58We can then become heat cramps, which is a sudden muscle spasm and pain associated with intense exercise and hot weather heat exhaustion. 16:09illness resulting from exertion and hot weather and then the worst is a severe and often fatal heat illness characterized by significantly elevated core. 16:21temperature. 16:24Alright, so understanding that. 16:30dehydration. 16:32He claims he exhaustion heatstroke basically go in a. 16:40linear perspective, so you will have heat crash before you go into heat exhaustion and he's touched on heatstroke it's very, very important to understand these warning signals and warning signs, because if you, you can flip very easily into a very serious. 17:02Life threatening. 17:07and 17:09We can go back from sheet so let's look at a. 17:15Do there is a nice. 17:24Look at symptoms. 17:39Okay, so I have been wanting to find this and i'm gonna pull it into our PowerPoint and. 17:52All right, and let's. 17:55sizes. 18:01Okay, so, as you can see, when you look at heat related illnesses which again like I said, we are very much prone to have here. 18:11heat stroke. 18:13and heat exhaustion he cramps sunburn and heat rash, so this actually starts here and goes up this way so heatstroke is extreme urgent. 18:27medical emergency Okay, and then you can tell what happens with the skin what happens with dizziness nauseous confusion mental aspects, so this is again a very, very strong, powerful tool to understand what happens during heat related illnesses and exercise. 18:48Okay, and another way to check hydration is to look at urine. 18:52One being prayed diffuse and obviously the darker you are, the more. 19:00I guess concentrate or dehydrate you are your kidneys are working harder to excrete it sometimes foods and medications can also change code you're in this be right here, where you have fine asparagus color right. 19:16Alright, so. 19:18cold weather again, not so much of an issue here once in a while, obviously we had our big ice storm few weeks ago, looking at heat related, we need to also look at cold related such as hypothermia frostbite and wind chill. 19:36hypothermia is low body temperature due to exposure to cold conditions frostbite freezing a body tissues characterized by pallor numbness and loss of sensation and then we look at the windchill rate, which is a measure of how cold it feels on the right to heat loss or exposed skin. 19:54Another aspect to be really careful of as we exercise here, especially around baton rouge and other parts is our poor air quality typically they'll give an air quality symbol, with the weather, what the Air Quality symbol will be for the day. 20:12Okay, so. 20:15Exercise current size injuries. 20:19Minor cuts and scrapes stop bleeding and clean the room. 20:23as of right now hopefully everyone in this course 25 before has been or is or will be very soon. 20:32Not only basic first day but also cpr a ED certified whether it's through American heart association. 20:42or through the American Red Cross, or those other types of agencies so it's very important to as you go forward to make sure that you understand how to treat these injuries. 20:55From that medical first response perspective rice acronym most people understand this. 21:02If you're running and you step in a little pothole or you twist your ankle sprain strain we'll talk more about those later, how do you treat it rice is the best way when in doubt always ice rest it I sit compress and elevate rice principle for soft tissue injuries. 21:22And then alyssa little common exercise injuries and discomforts blisters bruises fracture which obviously you need seek immediate mobile I mean seek medical attention neatly immobilize the affected area, the joint sprain. 21:40cramp. 21:42soreness stiffness or strain for the muscles so join sprain or muscle strain, whether it impacts, the ligaments tendons or the muscle muscle structure itself. 21:56Okay, so this is a nice way to look at how to treat this it doesn't help to push through the pain, because you can make things a lot worse. 22:08Alright, and we're closing up here more injuries plantar fasciitis Shin splints sidestep and tendinitis and ways to affect us and look at this list I don't know about you, but i've pretty much had every one of these is that good so anyways. 22:30So it's very important to understand those so overall preventing injuries train regularly same condition gradually increase frequency intensity or duration remember that's the volume part avoid or minimize high impact activities. 22:48depend on your try this caveat depending on your training level, and if you have any type of previous injury and age and other type of issues that might prevent you or inhibit you. 23:00proper rest plenty of fluids, a good warm up five to 10 minutes and a good cool down afterward we talked about dynamic warm up cool down could include just gentle stretching which we'll talk more about in the flexibility chapter. 23:14Understand achieve that normal range of motion using those proper body mechanics and if you're ill or overtrained it's okay take the time off. 23:24You can do a lot more damage by not listening to that using proper equipment and then not returning to your normal so physical injuries have healed. 23:33Alright, so that is the end of Chapter three and so i'm going to actually in a little bit go into that the fitness training program project that's do and we'll talk more about that and sorry for the interruptions of sirens in garbage trucks and i'll See you in a little bit

chapter 6

hi can you sell to 2504 we're going to dive into Chapter six one of the health related fitness components body composition, along with muscular strength endurance Cardio respiratory endurance and flexibility. 00:20Your human body is divided to fat free mass and body fat fat free mass comprises of non fat tissue such as bone teeth muscle connective tissue some of the organs, tissues. 00:33And will buy fat incorporated through all the organs into the nurse the heart the brain the lungs. 00:39liver mammary glands and other body organs and tissues now fat is essential and very necessary for the body to function, however, excessive fat. 00:50is associated with increased risk for Cardio respiratory diseases, chronic diseases, diabetes and other types of cancers and disease. 01:00We look at essential fat, which is the fat incorporated in various tissues of the body and it's critical for normal body functioning. 01:10adipose tissue is the tissue which fat stored in your fat cells, out of post sales adipose tissue sub Q fat or subcutaneous fat is just located below the skin underneath the skin. 01:22And it kind of gives some times that ripple you look that's you're so cute fat visceral fat is around the organs and it's called intra abdominal fat so we'll talk more about some of these and why they are considered important for overall health and wellness. 01:40And here's just a very simple graphic of what breaks down between muscle central fat not essential bone and other. 01:50So we look at body composition, we have to look at a person's weight. 01:56That percentage of weight that is fat or the percent body, fat and there's various ways to determine that and, as you probably have already talked about or we'll talk about in your lab. 02:07So we use the term overweight, the body weight above the recommended range for good health it's usually defined for simplicity purposes as body mass index or BMI between 25 and 29.9. 02:21And this is that measure of height to weight obesity is severely overweight characterized by an excessive accumulation of body fat. 02:31This can be defined in terms of some measure of total body fat or body weight or BMI index of 30 or more, and here is a graphic to show that a BMI chart over here you have your heights. 02:45and range of weight. 02:51So let's say person is five, six and they weigh about 160 ish pounds, that would be considered overweight corner this chart. 03:01If a person is five, six and they weigh about 240 they will be considered extreme obese. 03:12So sometimes this doesn't give a clear indication of true body fat percentage, but it is a very simple indicator that is used for health and wellness biometrics. 03:26Somehow somehow and we're still trying to figure out why it happened so fast, but the prevalence of obesity has increased from 13% 1962 39.8% 2016. 03:39That 62 to 69% of adult Americans are obese or overweight. 03:44Between 2008 2019 these rates increase the most among middle aged and older adults, why what's going on. 03:52However, now we're seeing we see more prevalent and certain socioeconomic status, ethnicity cultures, however we're starting to see it in every age socio economic group men and women and people every part of the country now, this is a great graphic here. 04:10Let me share this with you. 04:17And this is here for you to. 04:21Take a look at our obesity prevalence maps, according to the CDC make sure that you're seeing this there we go. 04:31All right, and so we look at these rates, and this is published by education age across states and territories our overall obesity, here we are over 35% and you can kind of see this area. 04:48up through here so. 04:51Tennessee a lot of not only obesity rates but also cardiovascular disease, diabetes, other type of issues through here what's going on with a Syria, well, we see a lot of we see a lot of socio economic indicators here. 05:08And so we're starting to see more catching up around these parts of the country, so all through here we've had the highest rates of obesity. 05:23let's get out of this go back to our. 05:26PowerPoint. 05:34Some of the explanations for why we're seeing this prevalence or she's got a whole area culture we tend to see increased caloric intake we also see more time spent in sedentary work and leisure activities. 05:48Fewer short trips on foot more by driving fewer diligent classes for students we've seen physical education cut as well as any type of free time. 06:00More meals that are eating outside the home, greater consumption fast food increase portion sizes and increase consumption soft drinks and convenience foods. 06:11Basically we're consuming way too many calories and not doing enough physical activity so basically not enough output from the input and it's also the types of foods that we're eating as well. 06:22we've also created what's called obesogenic environment or culture, so that is defined as the sum of influences that the surroundings opportunities or conditions of life have on promoting obesity in individuals or population, so we have to start with the parental model. 06:41We started home right, how do parents your parents or their parents or children, parents or what was food intake like. 06:49You know, sometimes it's a lot cheaper to feed a family, through the dollar menu and fast food right. 06:55What about home availability of foods nutritious foods parents home availability and then we kind of break this down into physical activity Center life. 07:05and mass media social media all playing into these dietary habits with then cruises familial obesogenic environment let's say the whole family policy into the car to go to the dry food to get dinner, what about the Community obesogenic environment. 07:24and fiscal factors such as parks recreational areas safety, social factors, you know, is it seen in the culture, you know to to run you know, do you see people running or biking and your neighborhoods. 07:39we've also created this environment because we want convenience and ease, so the fact that we see easy things like drive through food. 07:49drive through daiquiris in New Orleans so people want to take elevators and escalators upstairs we have created this whole culture around obesity and being overweight. 08:05And where do we start where do we intervene with us that's The big question so. 08:13We look at this a piece of genetic environment, culture, think about you as well, or your family, you know what type of activities would you do as a family, what type of food, did you eat together. 08:25And again, all these equal that obesogenic environment. 08:31And of course we cannot not talk about the pandemic obviously a lot of restaurants are closed availability of foods. 08:38might have been just learning to drive through but However, we think about the fact that we drive through to get our fast food, and then we supersize or get the large you know family pack of whatever we just keep incorporating that culture in that mindset. 08:57So we look at these rates of trends it's huge really rapid upward trend from 1999 2016. 09:08So as overweight and obesity rates increase so do problems associated with them obesity doubles mortality rates and can reduce life expectancy by 10 to 20 years. 09:18We look at how obesity increased mortality by 49% cardiovascular disease, respiratory disease 38 and cancer so obesity has been directly linked and correlated with a reduced lifespan and life expectancy. 09:38We see a lot of diabetes, so we go back to that MAC PC prevalence map, we also look at those areas having higher rates of diabetes so diabetes. 09:46is a disease that disruption normal metabolism it interferes with insulin production, causing a buildup of glucose in the bloodstream is currently the seventh leading cause of death United States. 09:58Right now, as of March 30 2021 coven 19 is the leading cause of death United States so it's bypass heart disease, which is a very close second however diabetes is still number seven. 10:13Even being mild to moderate overweight is associated the substantial increase in the risk of type two. 10:19Which is the most common form we tend to use to look at Type one type two as childhood or adult but now we're seeing Type two and younger children and it's about that interfering with insulin production. 10:32One way to know the person is going into a troubled zone of maybe pre diabetes as to what's look it was called a Wednesday number. 10:43And typically when see normal less than 5.7 pre diabetes after here we are there still a great way to intervene and do some management. 10:53And up through obviously above point 6.5 is considered diabetes so you're a wants to see is basically hemoglobin a one see that your red blood cells are freely there permissible to glucose molecules. 11:08and irreversibly attaches to hemoglobin to form glycated hemoglobin hba when see. 11:16Because red blood cells have has been about 120 days glycated hemoglobin reflects glucose level that precede about two to three months. 11:26And so that H, be a Wednesday or just a one see fractions abnormally elevated and people with chronic hyper glycaemic or high blood sugar. 11:36And so, basically any type of greater than 6.5% of that HP or a one see numbers considered diabetes, with a repeat test so it's a very important number to understand that a Wednesday number. 11:51Another issue that we're seeing especially again looking through that obesity problems map is what's called metabolic syndrome. 11:58One of those aspects of it or insulin resistance, and so this is where a conditional which cells, do not respond normally to insulin and cannot easily absorb glucose from the bloodstream part of these. 12:16Issues or conditions associated with metabolic syndrome include chronic inflammation and liver disease or fatty liver disease, where we were taught by fat being throughout the liver itself. 12:30So chronic inflammation is that responsive of blood vessels to harmful substances and type of bacteria viruses damaged cells. 12:39or irritants anything that can create that inflammatory response chronic inflammation has been shown to lead to heart disease, cancer allergies and muscle degeneration. 12:51there's a lot of research being done about chronic inflammation efficient Pennington biomedical Center fatty liver disease as you increase fat storage in the liver that can lead to liver inflammation and failure. 13:05So overall metabolic syndrome is a cluster of symptoms present and many overweight and obese individuals that greatly increases their risk of heart disease, diabetes and other chronic illnesses. 13:19There are at least if you if a person has three out of these five indicators they're usually diagnosed with metabolic syndrome, these include waist circumference. 13:29Now, remember, we talked about intra abdominal fat typically that waist circumference due to the intra abdominal fat high blood pressure. 13:37Usually at 130 over 90 hide fasting blood sugar because do that insulin resistance, we just talked about high triglycerides and low hdl which are consultant good cholesterol versus. 13:53ldl so high ldl are just basic low hdl which up kind of sweep through the debris or plaque in the blood vessels. 14:03metabolic syndrome increases the risk of heart disease, more so men than women you tend to see a law that add a paucity. 14:10That visceral trumped all fat a lot more placement and men, so that typically that way, Sir conference we tend to see more men than women, but we still sick and women, so we look at metabolic syndrome that visceral recently low hdl high triglycerides insulin resistance and hypertension. 14:29So body fat distribution talk a little bit more about that, and why it's important understand overall health and wellness so where body fats distributed is a really important indicator of how. 14:40Men and postmenopausal women usually develop that apple shape, which is that storing fat in the upper regions of the body around the abdominal area around the organs throughout the organs. 14:52And this abdominal fat might be more easily mobilized and sent into the bloodstream increasing disease related blood fat levels like high triglycerides, for instance, we already talked about that waist circumference is a really great. 15:07useful tool to understand our service of unhealthy body fat distribution and. 15:12Six typical ways, as you can see the BAT fat distribution, all we have to interrupt on little up through carotid RON here, most of this is just concentrated in the abdominal area. 15:26But upsize just that belly right here throughout the whole lower body and then again that whole back fat so sometimes we equate these like love handles back here with insulin issues and this interview nominal fat more associated with cardiovascular disease. 15:48However, we have to talk about the other aspect of it, so we do. 15:54have really high be serious, obviously, we can see that but there's also a lot of stigma attached to obesity and sizes. 16:01A lot of individuals feel their ridicules source of judgment and discrimination and there's been research that show that obesity does lend itself to a lot of discrimination, medical. 16:16For instance, as well, and it can also lead to psychological problems depression, anxiety and very low self esteem and our body. 16:26shape has changed, that we could proceed to be healthy body or ideal body has changed. 16:32In the past 50 years from slightly plump, for instance Marilyn Monroe to the 90s to right now I guess the most biggest sample will be like Kim kardashian so we've gone through these ranges of what is considered a very ideal body shape. 16:51A lot of those may be unrealistic for some So if you look at some some additive typing and after more for meza more and more and more full never be an actor more healthy health aliso working within this amount of typing but also find that health within that body type. 17:11So there are as as real problems with with a lot of body fat there are issues with low body fat. 17:18Having low body fat is very dangerous too little for women is considered less than eight to 12% too low for men three to 5%. 17:27A lot of this can leave for women, especially respiratory issues reproductive issues more for women's circulatory and immune system disorders, with premature death. 17:37So for women, an extremely low percentage of body fat is associated with bone mass loss and Maria absent or infrequent menstruation now. 17:48testosterone estrogen progesterone Those are all fat based or sterile based hormones or androgen so with that very low fat, then you don't have that estrogen or progesterone or protective factors from those fat based hormones. 18:05We also call this when there's the over to little body fat that female athlete triad. 18:13With have which has three in a related disorders from abnormal eating powder patterns, such as or and or excessive exercising followed by lack of menstrual periods and then decreased bone density understand, like those hormones also play a part in Ostia plastic or new bone growth ability. 18:36So, as we have you may have read down and talked about, and your labs assessing BMI body composition and body fat distribution so some of the message methods of assessing classifying body comes from based on fat. 18:52Others are based on total body weight and these assesses can give us reliable indicators and help establish reasonable goals for an individual so again body mass index is that measure of relative body weight correlating with. 19:10more direct measures of body fat so one way to find it is to calculate by dividing your total body weight in kilograms by the square of body height and meters. 19:24So and there's a lot of ways to figure this out as well, so again when you do your body mass index you calculate. 19:32You by dividing your total body weight in kilograms by the square of body height in meters and then going back to that chart of a BMI between 8.5 and 24.9 consider normal and desirable. 19:51So let's do this really quick let's do a little whiteboard activities, you can see how we would do. 20:01body mass. 20:05text so let's say a person is. 20:14One so to find that in kilograms. 20:24We would take. 20:37That 110. 20:42divided by 2.2, which is how you find that. 20:50weight. 20:55Back has done is coming in, for another class, so if we look at a there's a lot of charts that there's Apps out there there's ways, you can just glance and look at how to find body mass index, but why not try to calculate it right. 21:10it's good to know so you calculate by dividing total body weight in kilograms by the square of body height and meters so for example here this person is 110 pound whoops. 21:23Let me get a little highlighter here this person is. 21:29110 pounds, so you divide by 2.2 Okay, which is to convert it from pounds to kilograms that equals 50 kilograms so let's say that this person is. 21:44height five five equals 1.65 meters, which then you could let us look up a meter chart and that equals squaring that it was 3.3 so this person who is under 10 pounds and five five. 21:58Their BMI would be 15 so let's say this person is 150 pounds and 5.55 their BMI would be 20 so that's where you see that difference between height weight okay so finding BMI and let's go back to our PowerPoint. 22:18So again, we have to consider body mass distribution. 22:25And this is a classifications BMI and waist circumference we saw the other chart a few slides ago. 22:34And here's The other thing too about body mass it doesn't distinguish between fat weight and fat free weight like we talked about bones teeth all that muscle. 22:44So it is really an indirect indicator by fatness there's a lot of other factors that influence relationship between BMI and actual percent body fat fat and includes again muscle Max mass age, sex, race, ethnicity and height. 23:02was interesting is BMI is a poor predictor of health and people who are of short stature women under five feet and men under five five so that little calculation, I did a moment ago. 23:14would be best years for us for female who is SCI fi so, for instance, if we were to look at Venus Williams know looking at her, she would. 23:24rate is really high BMI but obviously she has a lot of muscle mass so even though it's not the best indicator it's one of the easiest indicators as to use for collecting by metrics and data. 23:38One way to estimate percent body fat, one of the most. 23:43I guess valid reliable ways is underwater way in which you know it's kind of hard to do with resources and access, so this is where the individual submerged and weighed underwater. 23:56The percentage of fat and fat free weight is calculated from body density i've done it before you, and when I was in graduate school so it's difficult, I have to let out a lot of air and sink and submerged to the bottom of this water tank. 24:13there's also what's called the bod pod so it's like very like a space age like little. 24:18alien ufo right here and it's a small change or Chamber containing computerized sensors measures body composition by air displacement are pleasant on griffey. 24:29here's the issue if you're claustrophobic that's not going to work or if you don't like submerging yourself and underwater that's not going to work either. 24:37One of the easiest ways is was using what's called skin fold caliper measurement and. 24:43I think you probably have been shown us through your labs so skin fold assessment typically involves measuring the thickness of skin folds at different places on the body using what's called a skin fold caliper which is pressure sensitive instrument. 24:59So typically it depends on to get a consistent reading depends on where the skin fold is measured and how's the measuring shifter really be good at pulling away Smith subcutaneous tissue to really get a great reading. 25:17And one of the easiest ways is to use what's called a bi which is biological impedance analysis and this works by sending a small electrical current. 25:27Through the body and measuring the body's resistance to it another technique is dual energy or X Ray absorption or Texas scan which. 25:36On moodle those Ashton kutcher index scan for this this block, so this measures tissue absorption of high and low energy X Ray beams. 25:46Total body electrical conductivity as well as lean body mass by passing a body through magnetic field so that was very interesting ways using. 25:55X rays using electrical current now one thing about the va is you're holding in your hands, so it gives you a great reading upper body. 26:04tissue of you know percentage of fat and lean body mass and it kind of calculates lower body mass so it's again it's it's pretty reliable, but not as super accurate as underwater weighing is a deck says after really extremely reliable as well, an accurate. 26:26And then, these are the classifications here for essential low athletic recommended over fat and obese ages again age related here. 26:37Whether this is collected through a Texas scan a BA underwater weighing but this gives you a better indication of what percentage of the person has fat versus non fat tissue. 26:52Again we've talked about body weight circumference the body weight body fat distribution by measuring circumference total waist measurements for men and women. 27:03And I mentioned earlier about the concept of somatic types, so this describes that basic body build build. 27:10And then, more surround pear shape with wide shoulders meza Morse or lean and muscular respond well to exercise and active Morris are thin and linear with narrow hips and shoulders so when you look at these types of samantha types, let me grab something hear her. 27:32Saying this, are. 27:54we're here. 28:01All right, bring this back down here. 28:14Sure stickiness. 28:22So we look at these samantha types, no more meza more active, more, some people are very distinct one of the other law people have a little bit of each now, however, we look at some data types to. 28:35We have to keep in mind again this is your somatic type if you cannot be an immoral and then become that actor morph. 28:45So it's all about understanding what's healthy within these types was also what you can use an instagram which kind of looks at the different. 28:53classifications of each and what's interesting is your, as you probably want to see an end to morph doing long distance running like he was seeing act and morph just because of physical body bill so semantic types very interesting also way to look at how we view healthy body composition. 29:13All right. 29:15So when you set your body composition goals and again remember this is part of your populated fitness component. 29:24So if assessment testing indicate that fat loss would be beneficial, the first step is to establish. 29:32That goal setting that realistic goal that will ensure good health again heredity limits capacity genetics limits capacity to change body composition, but it can be improved with regular exercise and healthy diet. 29:48realistic. 29:51All the way back to the smart is a specific, measurable attainable and realistic right so just decide what you find when you do your research or your formulas, are you a set your assessments what is healthy and reasonable to maintain. 30:10So, making those changes in body composition moderate energy intake understanding your caloric intakes regular physical activity. 30:18endurance exercise and strength, training and also being able to track your progress engaging exercise preserves more muscle mass three weight loss adequate protein is important, however, remember you still need carbohydrates for energy. 30:36So it looked at these questions here does exercise help reduce the risk associated with overweight and obesity, even when it doesn't result improvements, yes. 30:46What is the most common significant controllable risk factor for the most common type of diabetes, which has Type two is obesity overweight, what are some potential consequences of excessive energy and low caloric intake and women. 31:02Basically, unhealthy reduction in bone mass men are Rhea fatigue muscle wasting and other types of issues, so there we go there is your Chapter six body composition. 31:16and 31:18If you're seeing this right before Easter happy holidays, if that is what you celebrate.

chapter 5

hi good morning. 00:05we're gonna start Tucker five i'm calling cut this up into sections as well it's kind of long as well, three, four and five are pretty in information intense, so this chapter is talking about flexibility in low back cal so you should have been introduced to that already in lab. 00:22If not, next week, but probably already alright so. 00:28let's talk about flexibility itself, so we define flexibility is the ability to move through a normal range of motion around joint. 00:37And it's very important for general fitness and wellness and but we tend to forget the flexibility part of workout we tend to focus a lot on cardiovascular endurance and muscle strength endurance. 00:47But we do forget the flexibility part is as important, so we look at the term range of motion or rm is a full motion possible at a joint. 00:57there's two types of flexibility static where it is the ability to hold an extended position at one. 01:04end or point of a joints range of emotion and dynamic was the ability to move a joint through its range of motion with a little resistance. 01:14And here are two samples, so this top one is dynamic, you can see it's a quadriceps sure agile hamstring stretch here but it's through movement, and this is a hamstring stretch just holding the position and static. 01:28So how do we know and what determines flexibility to join structure so if the flexibility of a joint depends on the nature and structure, the joint. 01:38And we have different types of joints in the body and we'll look at those in a moment whether it's a hinge ball and socket solder, joint. 01:46Also, what is important is a joint capsule self which is semi elastic structures composed primarily of connective tissue and that surrounds the major joints. 01:57And for some of you who are going into PT and ot you might encounter individuals with arthritis, who is a disorder that that causes inflammation in the joint stiffness. 02:09In there is rooted in osteoarthritis as well that create joint issues and joint mobility, so we have six types of snowmobile joins we have a plane gliding saddled showing up sit between the vertebra. 02:24sat enjoy the thumb is considered a saddle joint we had to hinge and pivot joint such as your elbow Okay, and the knee and a ball and socket, which is a shoulder and occipital and hip joint. 02:43and your basic joint structures, you have the femur you have your ligaments here anterior posterior tibia so if anyone's ever had a ligament tear acl tear pcl tear and seal tear you know exactly where those are right and for me having my knee replaced, all this is gone so. 03:09Not all of it, but you know. 03:12CAP here like. 03:15On a tooth for instance that's what a new process looks like so you have the bursa patella ligament the patella itself was called assessing bone. 03:27And attended. 03:30So what determines flexibility muscle elasticity and length, so we look at the term soft tissue soft tissue of the human body includes skin fat adipose fat. 03:42linings of internal organs blood vessels connective tissues tendons ligaments muscles and nerves, and we also look at. 03:50what's around the muscle to the Maya fascia so collagen are the white fibers that provides structure and support in connective tissue. 03:59elastin is yellow fibers that make connective tissue flexible and elastic elongation is a temporary change the length and muscles tendons. 04:08and supporting connective tissues number, we talked about strengths and insurance, we talked about the my fibromyalgia top of the starcom ears, we talked about how those little structures change they slide back and forth over each other. 04:23And the term plastic elongation which is long term change in the length of muscle tendons supportive connective tissue that could be good or could be bad as well, especially if you. 04:35push a little bit beyond its normal elasticity and then it kind of stays in that particular location, it could be come very unstable, so this is what college majors looks like sorry interesting here and, if you remember. 04:50How it's white right we just talked about white fibers provide structural support so couldn't have such as little interesting like lattice. 04:59These little fibers are like little lattice structure, support and the collagen molecules themselves or triple helix sees so you have your college and five rolls. 05:14collagen fibers here. 05:18And the chain so it's interesting how again these bundles within bundles with them bundles. 05:23elastin when it's relaxed kind of has this like odd just random shape right, but when it stretch, you have this cross link pattern that occurs that allows it to one single molecule that allows it to stretch to a point right so it's very fascinating tissue as well. 05:47And ligament elastic and plastic elongation so let's say again, this is a ligament here, so you have stress on the y axis strain on the X, and this is like what say ligament killings are in the foot know the circular tended so we have the toe off here. 06:07And we have this linear upward structural change this right here is the elastic part Okay, so you can only push so far right, and then here you start to see these structural changes tears degradation and you can have your strain or sprain right here. 06:29see your strain. 06:32Cost of failure, and this would be plus elongation, and this would be considered to be permanent. 06:41So what determines flexibility nervous system regulation so there's a term called proprioception is the ability to newer yarn space. 06:48and appropriate or sector is a nerve that sends information about the muscular and skeletal systems to the nervous system like Where are you what's around you. 06:58So when a muscle stretched or lengthen the progress after is detect the amount and rate of the change in muscle length and send a signal back to the spinal cord. 07:09Then the spinal cord sensible back triggering a muscle contraction that resist the change. 07:16So another signal sent to the opposing muscle the antagonist caused you to relax and facilitate contraction of the stretch or agonist muscle, remember, we talked about content trekkies centric the contraction the lengthening so if let's say your bicep is. 07:37contracting, then the signal be sent to the tricep to relax. 07:44And those are called multi tenant organs, so when we look at what is signaling signaling the muscle. 07:52Is a gto and what you have you have a quarter to an organ that tells you tension Okay, how much tension is being put on the muscle and it's right that tend to disjunction you have your connective tissue capsule right here, your myelin sheath around it and then your sensory fiber. 08:12And this is a look, I mean muscle to bounce off the tendon. 08:18So, you also have what's called a muscle spindle which tells you the amount of stretch and the speed of a stretch Okay, so you have these extra fuel fibers here you have sensory neurons that come in sensory neurons. 08:32A ferret output alpha motor neuron to extra fuel fibers effect fibers refusal. 08:40And then you have your. 08:46nuclear chain. 08:48A nuclear back fiber so as you can see how these all connect and kind of wrap around the sensory neurons. 08:59So. 09:01You have this. 09:04output here. 09:06to stretch and then telling you the speed of stretch here. 09:14So very fascinating so very, very interesting to look at. 09:18Just how complicated, this is when you think about it right, what happens so quick. 09:24But this tells between the Multi tenant Oregon which tells you the tension and the muscle spindles which tell you how far the structures and how fast the structure is going to be. 09:36Alright, so what determines the flexibility we just talked about nervous system. 09:40So small movements that only slightly stimulate the nurse cause small reflects actions. 09:46Rapid powerful and sudden changes and muscle muscle length strongly stimulate receptors and can cause large and powerful reflex muscle contractions so therefore you have to be careful of. 09:58Rapid bounce movements such as ballistic stretches there's also a great great stretching technique called procures on neuromuscular facilitation or piano. 10:10And this is a type of technique that takes advantage of that nervous system that reflects that agonist antagonist response takes advantage of that muscle life change the stimulation of the receptors and. 10:24it's kind of taken advantage of what's called that nerve activity or my attack reflex to improve flexibility so what's interesting about it is that you have. 10:34You can do also this by yourself, too, so obviously this person here is holding on the quadriceps keep the leg straight pressing through the heel to really engage the hamstring so obviously the hamstring stretch. 10:49And so the seams are static right but however there's three ways to just pick an s stretch. 10:56What is called the whole to relax so you put a muscle and a stretch position, called the passive stretch, which we see this right here and hold, then the person will contract forcefully contract this hamstring. 11:15As symmetrically and they can push against so she would be pushing against the So if you could push the healing of the hand causes that hamstring to contract. 11:26Okay, so when the reflex is triggered there's a six to 10 second window of opportunity for a beyond normal stretch, so what happens is once that contractions released about. 11:3710 seconds, then the stretch can go deeper than her foot will go this way her special become. 11:43A little bit deeper that hamstring the second method of piano is called contract relax. 11:48And it's kind of like the whole relax except instead of contract the muscle that moving the muscles contract, while while moving so it's called isotonic stretching, so in that hamstring example, so this can mean that the trainer. 12:05provides a resistance as an athlete or person contracts, a muscle and pushes the leg down to the floor. 12:15And then the third one is hold relaxed contract, which is similar to hold relax except that after pushing against the stretch. 12:23Instead of relaxing into a passive stretch the athlete or the person pushes into the stretch so again, the example of that hamstring stretch, this could mean engaging the muscles to raise like further as a trying to push the same direction. 12:40i'm so three types of PF techniques. 12:46All right, I recommend trying it's actually it's really powerful you'd be amazed at how much that stretch reflex can change just by. 12:53Doing one of those three types and I usually like to do the whole relax so one of the benefits of flexibility overall joint health. 13:01When muscles and other tissues supporting enjoyed our tight the joy is subject to stresses that can cause deterioration now remember changes to the snowmobile fluid, the joint capsule the attachments. 13:13To the joint It can also cause joint lubrication issues Carlos cells become deteriorated, so we look at this evolution of osteoporosis osteoarthritis to me. 13:26We can also look at the evolution of your process we look at the the bone cartilage thinning. 13:32And then crowds remnants destruction cartilage and those could be due to long term wear and tear it could be due to an activity, it could be due to trauma. 13:41So there's a lot of reasons why we would see this Oscar Oscar excuse me, is arthritis evolution that would lead to point for joint flexibility. 13:54Alright, so continuing honored benefits, we have to talk about low back pain or low back injuries, which are very, very, very common. 14:02So we have to talk about spinal stability which makes me want to sit up straight roll my shoulders back and down. 14:08Take my core so pour salt, spinal to spin is if we say poor spinal stability puts pressure on the nerves that leading out from the spinal column and can lead to a lot of low back pain issues. 14:23Good hip and knee flexibility also helps protect the spine. 14:29People with either higher low flexibility seem to have an increased risk of energy injury, so too much flexibility or hypermobility is just as much of a problem as not being flexible at all. 14:45So we look at these types of stretching programs, we also need to look at spine structures. 14:52activating whatever the core muscles that do hold the trunk and spine, so we look at these stretching programs important for older adults. 15:01People who played high power sports workers involved and brief as intensive assertion and those who sit so for low back health, we need to address populations as sit a lot that do a lot of. 15:16hardcore intensive searching maybe construction workers and older adults too, because we do start to see back to osteoporosis was asked you a product changes in the spine. 15:27So, going back to static stretching static stretching before high intensity exercise may increase the risk of entry dynamic stretching is usually best before activity okay static stretching is usually best after activity after cooldown perfect cool down. 15:49So these are just ways of looking at spinal stability, this is obviously the preferred here, you have the dramatic pressure here pelvic bowl all this internal pressure is pretty much even so let's say you start to have. 16:05rotation upward you start to have a more of a lower Dodik curve here in the lumbar pelvic tilt anterior pelvic tilt up diaphragm so again this becomes and stay unstable actually becomes more difficult to breed. 16:21So we look at this occurrence here, or we see more of we don't see a chaotic, courtesy of flattening of the thoracic curve. 16:33again puts a lot of instability between the different public bull and a hyper chaotic curve and a hyper Lord data curve here again causes the public bull to tell it up this way. 16:49and push this force you can kind of see. 16:53This is a nice Lord Tata curve Chi phonic until orthotic through the sacred. 17:01Alright, so additional potential benefits and flexibility aches and paste muscle cramps improve by position and posture maintenance of balance as well. 17:13So we look at older adults, we start to see these changes it's hard to maintain as the Center of mass changes to with it, so when you have this nice file stability your Center mass is pretty intact here, but you start to see changes in. 17:30The Center of mass which that could change gate okay relaxation and improving impaired mobility. 17:41And again, you should be doing this, or are learning about it actually obviously being demonstrated, for you, how do we assess flexibility now remember, there are various types of joints. 17:51and flexibility specific to each joint you're going to have a very different range of motion in your balls talk and then you're going to have in your hip joint. 17:59So there's really no good test for overall, general flexibility, but the most commonly used flexibility test is a sitting reach test which rates, the flexibility of muscles in the lower back in the hamstrings. 18:13And you put your feet against that you just kind of push push push that little lever here can hold. 18:25So again, flexibility, something that people tend to forget or just do some quick little stretch stretch stretch and then that's it, so we need to really incorporate. 18:37stretching and flexibility into a program so a goal should be attaining normal flexible in major joints balance flexibility provides joint stability and facilitates smooth movements and it's important to perform stretching. 18:54regularly so let's look at our fit principle, so the American college of sports medicine recommends stretching exercise be performed a minimum of two or three days a week. 19:05More often this better and it's best to stretch one muscles and warm, which is why you don't want to do a static stretch before any type of activity. 19:16intensity and time slowly stretch the muscles, to the point is slight tension or mile discomfort hold a stretch for 10 to 30 seconds. 19:25As tension subsides try and stretch just a little bit further, and then rest between you stretch and do two to four repetitions for total 60 seconds per exercise so it's Nice and slow, gradual right. 19:41So this is a an example stretching program for major joints upper back hip and trunk frequency to three days per week five to seven days per week is ideal intense time and type Okay, and we had the VP volume and progression. 20:07So again, further planning to fit principle two types of stretching we already talked about static. 20:13technique which the muscle slowly and gently stretch and then held in the stretch position. 20:18ballistic is a technique and which muscles are stretched by force generated as a body part is repeatedly bounce long or short, and this is not recommended ballistic stretching is considered. 20:31Very at can be very dangerous it's not recommended for you know just general fitness and health some high. 20:41performance or elite athletes do use a ballistic type of stretch, but for general. 20:45Recommendation general population ballistic stretching is not not recommended, because it can cause tears, remember, we talked a lot about that force. 20:54The feedback and there are the receptors, especially the Multi tenant organs and the muscle spindles so ballistic stretching can kind of bypass or cause incorrect information to those organs, it can cause a tear so remember, we saw that strain aspect to have the plastic elongation. 21:13Dynamic stretching again top of this already but it's a technique which muscles are stretched by moving joints slowly and fluidly through their range of motion and a control not matters also called functional stretching as well. 21:31still talking about types proper sefton neuromuscular facilitation piano if we just talked about that. 21:40Again it's very it's a really great great technique, you can do with a partner or yourself. 21:46Passive it's technique and which muscles are stretched by force applied by an outside source could be a person could be an object and act of stretching, which is a technique in which muscles are stretched by the contraction of the opposing muscles. 22:08So stick with your flexibility program is very important to continue to stretch. 22:16judge your progress by noting your body positional stretching how far can you lean forward, you will notice improvement and it might take two months or so. 22:28here's the piece again so don't continue to try to increase your flexibility after you have achieved your normal range of motion. 22:35excessive flexibility can cause joint instability, how do you know what your normal range of motion is while there's an object or an instrument called a goatee on Twitter, which does look at selection extension around a joint. 22:52Alright, so we talked about 10 to 30 seconds certain flexibility exercises and again there's so many. 23:00ways to find different flexibility exercise says go into a valid reliable source looking at nerd close for sizing, for instance, American Council on exercise, you can find a lot of great stretches. 23:15Alright, so low back pain got to talk about this, it is the second most common ailment in the United States and the second most common reason for absences from work and visits to a physician the number one tends to be depression and. 23:33Sometimes depression, a little backpack and go ahead and and. 23:35More than 85% of Americans experience back pain by the age of 50 it's a lot, sometimes it might be a little higher than that typically research says depends, where you look at five to 90%. 23:46Usually it's resolved a week and flexible muscles poor posture or poor body mechanics when lifting or carrying. 23:55It could also be a disease process, such as a kidney stone heavy lifting a fall sitting long time or probably get my ceiling to sit up straight. 24:04Frequent bending forward degenerative condition so bending for to honestly, how do you hold your phone, how do you look at her your laptop. 24:12Since we're not a lot of us are not in classroom when i'm on zoom with students some some of them are you're sleeping you're not sleeping yeah kind of sleeping policy but you're in bed you're slouch you're on a couch so whatever maybe just pay attention to how you're sitting. 24:33So the spine. 24:35Very important obviously it provides a structural poor support for the body, especially the thorax surround and protect the spinal cord central nervous system, supports much the body's weight. 24:47serves as an attachment site for large number muscles tendons and ligaments and allows movement to the neck and back. 24:56The vertebrae or the bony segments composing the spinal column that provide structural support for the body protect the spinal cord, you have seven cervical vertebrae in the neck 12 thoracic. 25:09vertebrae and Upper back and five lumbar vertebrae the lower bottom the nine vertebrae the bottom refuses section that form is sacred and the coc six. 25:22And here yet so you have your seven circle vertebra you have your rocket for thoracic. 25:31Five lumbar and then your sacred is the fused. 25:36And then your cock six is for fuse vertebra. 25:42And then you have an introvert depot disc. 25:45Between each of these and low back pain, right here, your lumbar also tends to be the site of a lot of hernia just lot of just promised her degenerative disease. 25:56spawn Leo says all through here because think about gravity and standing and sitting all that downward gravity on the spine, especially if we do not do strengthening upper body or flexibility exercises which kind of offset that downward cool. 26:17So I already mentioned the entire virtual disk. 26:20consists of a gel water filled nucleus swim by fiber string serves as a shock absorber of the spinal column, and then your nerve root, so the basis of 31 pairs of spinal nerves that branch off. 26:34The spinal cord through space between the vertebrae so what becomes a problem that I hear you how you have your nerve root. 26:41root ganglia right here, spinal cord nerve root your route into vertebral desk so it happens if you have compression here, and you have this. 26:53is becoming degenerate degenerative it presses on this, it can cause this to be. 27:02compressed against. 27:06Sometimes you have what's called a frame and his opening is narrow so lock and go on to cause this nerve problem. 27:16Alright, so another way to keep very strong spinal health low back health all over back health is core work so core muscles are more than just the stomach. 27:29Just the front of the body, so the chunk muscles extend from the hips to the upper back. 27:34The, including the abdomen public floor sides, the truck back, but docs have pelvis they're attached to the ribs hip spine other bones in the trunk of the body stabilize the spine and help transfer forth between the upper and lower body. 27:51So it's interesting about this, as you know your superficial your deep so superficial you have your abdominal muscles practice abdominal external obliques the practice of dominance here superficial hip muscles rock dust for Morris ilya so as we look at that in a moment. 28:1010s of fashion a lotta right here sartorial right here pectin he is adductor and chrysalis so it's interesting you look at the earliest so as the alias so as starts and attaches about right here. 28:28and buy for case here in Las Vegas and then attaches to the lesser choke cancer right there sugar agent cantor so you have these muscles that start up here and attach their. 28:46Deep muscles. 28:49Internal obliques. 28:52And transverse adamonis hit muscles. 28:57abductor Member adductor at in. 29:02previs Magnus Jamila superior inferior operator and turn us and para firm us Okay, so you have these deep and superficial this what makes up the entire core. 29:22And then look at the back, so we had a superficial, you have the director spine a las Casas thoracic lumbar from leticia hummus trapezius service anterior. 29:38hip muscles the glute Max hamstrings spices from or semi Member gnosis, and so I tend to gnosis right and your deep muscles the quad some boerum. 29:55i'm always saw right here, as there i'm always sort. 29:59of analysis and the rotator so interesting how these like transverse each other right. 30:05hip muscles Andreas from Morris off trade or sternness glue me. 30:15Man so look at these all these connects here. 30:22to stabilize the pelvis. 30:25So you have again these superficial and these deep muscles that create the core. 30:31So again, the core is not just. 30:35This. 30:37Okay, it will do. 30:39The back and it's actually sides to we cannot not talk about the size. 30:50All right, come back alright so core muscle, we talk about the deep and superficial core muscles front and back sides. 30:58So when we look at core muscle fitness during any dynamic movement core muscles work together some shorten the cause of movement. 31:06Others contract and provide stability lengthen to break the movement or send signals to the brain about the movements in positions of the muscles in the bones your proprioception. 31:17The best exercises for low back health or whole body exercises that force core muscles to stabilize is fine and different direction so some examples plank variations a plank plank on just to arm straight, you can also do the plank with bent elbows. 31:38Reverse plank bird dog So these are really great examples of isometric also. 31:46very strong core workout and also not expensive you don't need very much equipment to do any of these but they're also very powerful. 31:56So we call the static isometric right. 32:05So, speaking of again the low back pain, the lumbar region. 32:10We talked about the different types of reasons muscle endurance excess body weight poor posture that sleeping position poor body mechanics and lifting or carrying or doing certain movements. 32:24and, overall, this long term physical stress can cause this to break down and lose some of their billions of shock. 32:30So prevent maintain healthy weight with everything we talked about stop smoking reduce stress right. 32:37avoid sitting standing are working in the same position for too long, use a supportive see and medium for mattress use lumbar support when driving if needed. 32:48Especially if you drive a lot warmer thrilling for exercising progress gradually when attempting to improve strength or fitness or security or some type of movement, where you bend over pick something up in a workout be very careful about that slow progression. 33:05So sometimes acute pain occurs cold and then he may reduce pain and inflammation Roberta rice rest ice compression elevate when it comes a little back sometimes the acute pain. 33:16I always say ice first ice first life is first you might try taste them non steroidal anti inflammatory over the kind of profane. 33:27If you do bed rest immediately make you feel better, but not very long bed rest is not the best thing for low back pain and also if it doesn't resolve within a short time might need to see a physician. 33:43Low back pain has chronic is considered crying was last two or three months sentence very therefore people benefit from different treatment. 33:51strategies that could be everything from medications but try exercise physical therapy yoga massage maybe a chiropractic care acupuncture is also very, very useful for low back pain. 34:05pens or 10s. 34:09Also, maybe just retrain about posture exercise and body mechanics. 34:15Do your low back exercises at least three days per week emphasize muscular endurance dirty spine exercise involving full range of motion or the morning. 34:26spinal change the current night when you're supine or prone or on your side, so just be gentle the morning engagement exercise be patient stick with your program and there's no such thing as no pain, no gain that's that's yeah there should not be any pain. 34:45And here's one sample of low back exercises alright so. 34:51Which is static exercise be performed typically after a workout muscles are warmed. 35:00If you enter your back it's usually best to rest in bed until the pace completely gone that is false very quick duration. 35:07rest and then movement is actually the best way and blood flow back to the area so she acute could be just a quick little spasm. 35:16Is the better to hold a stretch for short time than basketball stretching it is better to hold it remember 10 to 30 seconds. 35:23No bouncing that almost becomes the ballistic alright so and i've Chapter five so Chapter three Chapter four Chapter five will be on the next test and i'm sure you'll do fine every day.

chapter 4 (b)

hi welcome back to 25 of for chapter for part two, so we talked about muscle. 00:10physiology anatomy although down to the second year, we talked about benefits of strength training so let's talk about types of strength, training or saw was static versus dynamic now static is basically no movement no changes length and the angle. 00:26or no contraction of the muscles and one of the most common static as isometric where you can just hold the position. 00:34Again, without any change of the joint angle or change the muscles length, so a plank, as you can see here and figure a is very common so is a wall set anything that you just sit without any movement it's actually very powerful to when you utilize your body weight like this. 00:53Dynamic or isotonic and there are two types of those one is concentric and what is the centric concentric is that, where the muscle plies enough force to overcome resistance. 01:04and shorten as it contracts eccentric is resistance is greater than the force apply by the muscle, so the muscle lengthens as it contracts in a very common. 01:15example is a bicep curl so and be the concentric move it is right here, shortening the movement upward the East centric is the lowering downward. 01:25lengthen or shorten what's happening, though they add to antagonistic muscles the triceps. 01:32As this shortens this length and as this length is this shortens so just keeping that in mind that when you do a concentric on one muscle group you're going to have sometimes depending on where the muscle group is antagonistic opposite response. 01:49and get into the little graphic of what happens at the muscle between movement upward movement downward and no movement or isometric. 01:57Other examples of dynamic exercises are constant and variable resistance so constant resistance is a type of dynamic exercise that uses a constant weight or load through a joins full range of motion. 02:11The biggest except for free weights you hold a barbell or dumbbell and he hold that same weight through the whole range of motion whether it's a bicep curl or overhead press, whatever it may be. 02:23In contrast, variable resistance exercise where it's a type of dynamic exercise that uses a changing load providing a maximum load at the strongest point in the affected joints range of motion and one of the basic samples are using those thera band or exercise bands. 02:42Other techniques are essentially loading where you load the negative movement that lengthening movement I should polities is a big example of. 02:52A lot of eccentric negative training so there's a lot of research, about how we tend to forget the central part in our. 03:01Our strength right, we tend to focus a lot more than concentric or the contraction, we have to also pay attention to the length thing, and he centric or the negative movement. 03:11Another dynamic or plan metrics rapid stretching of a muscle group that is undergoing he centric stress lengthening so it's exerting force about lengthens followed by a rapid concentric contraction. 03:25One example here we loaded the plank playing by itself as isometric right, but if you add that push up that little pop up with the upper body that this picture is showing that is that exerting force by that consent, a contraction right here. 03:45Other dynamic exercise techniques speed loading and I have to say this is extreme caution, be very careful. 03:53As just noted in the book or the text at moving a load as rapidly as possible very careful, a lot of times feeling can cause injury, especially where the cervical area. 04:03speed and can lead to certain spinal issues to be very careful, some of the issues that you can use. 04:10For speed loading sometimes people do use kettle bells for that and there's a picture of a kettlebell what it looks like us for ballistic way trading swings one or snatches. 04:21This is a lot to do with a kettlebell. 04:24I said kinetic exercise is a type of dynamic exercise it provides variable resistance we're going to talk about variable resistance to the movement, so that the movement occurs at a constant speed, no matter how much effort is inserted, there are very specific machines for this. 04:43A black hole down with the example that but also just swimming stroke your arm show up well swimming could be that variable resistance to the movement, but a constant speed. 04:59So how do we use to measure up what is one better than the other not really it just depends on a lot of your your goals. 05:08Your preferences your access to equipment, I mean, obviously, if you do a plank in a wall set you don't need much equipment right so depending on what you have access to as well. 05:19And like we said so static exercises really require no no equipment they build strength rapidly and are useful for rehabilitating joints and for stabilizing joints in the shoulder is fine, because there's no movement so it's a great way to build a strength and hip joints shoulder joints. 05:39They have a performance several different angles, for each joint improve strength throughout French emotions so that's the piece of you do. 05:46See do a plank with the arms directly below the shoulders and elbows and wrists or joint alignment let's say, then you move the hands for slightly you're going to get a different angle from the shoulder elbow to the rest so just knowing that. 06:02I say metric or static exercise are great for overall joint strength, but you still need to get somehow that range of motion. 06:11Dynamic exercises can be form can be performed, with or without equipment as well calisthenics. 06:19lunch lunges dynamic movements, whatever it may be that you don't need equipment for. 06:24and dynamic exercises do build that muscular strength and endurance but also build that strength through the joints full range of motion again, it depends on your individual goals your preferences and your access to equipment. 06:40So if i'm sure everyone out there, so in case LG has been into some type of gym so REC Center some people who have never been. 06:51into some a gym or REC Center and our new some can get really overwhelmed by all the different machines weights all the different equipment that can be used. 07:01And so, for me, I worked years in gems like started when I was like 1819 years old, so I was always very comfortable around that type of equipment. 07:10And a lot of equipment are built and met for safety for helping with resistance, for helping with. 07:18You know, certain problems of range of motion so a lot of machines so she knew her machines you whether they use hydraulics whether they use a cam. 07:27Whether they use a full chrome whether whatever it may be, are very helpful, of course. 07:35A lot of times, people need help figuring out what way to use what measurement should you put your seat height, or whatever it may be, and a lot of us do have support for the back. 07:46Free weights to require more care they strengthen the body. 07:49They require care because you there's nothing supporting that free weight, but you okay so it's always important again might be careful caveat to have a person who assists with heavier weights. 08:01Especially as we talked in the first section if you're doing some type of one rm Max or fiber Max we're trying to find find your Max for a weight range of motion on a range of motion repetition, so you need to have a spotter that right exercise that use body weights. 08:22Logic bands rock suitcase resistance can be done at home so during the pandemic and a lot of people were very creative with. 08:33Using what they had at home for weights, whether it's gallon jugs full water, the cans towels whatever it may be there's a lot of ways to utilize things around your House for weight train resistance training. 08:50Other types of training methods resistance bands when we just talked about a moment ago, stability balls vibration change a training which kind of does this rapid firing contraction us centric. 09:03Movement of oscillation a lot easier like I mentioned used to love you central training a lot of forms of yoga surprisingly, for instance there's a style harsh Tonga that really is very dynamic and very much strength building plyometric moves are usually involved in that selling yoga. 09:22whatever type of equipment, we were talking about medicine balls weighted balls suspension train t-rex stone training and you know large truck wheels whatever you need to do whatever you can fire right there's all kinds of equipment out there. 09:40So stability balls I personally like and i've done a lot of work and training individuals on that now the pros they activate a muscle and nerve groups that might not get. 09:50involved a particular exercise there's a lot of neuromuscular integration that you're not going to see just by sitting on the floor because of the instability of the surface. 09:59And there's a lot of support enjoy stability they're also very useful for older adults, because it starts to train them how to better balance and we're all stability, and they also add a lot of roddy and challenge, so the cons are that way. 10:20So muscle activation training on unstable surfaces is seen as less effective than traditional training for building strength and muscle groups. 10:31Some of the exercises can be stressful a certain choices yeah really be careful of watching the neck cervical spine with some of these current movements, and of course there's falling off of it so. 10:44pros and cons, however, I think they're extremely useful. 10:48For and I do like that neuromuscular integration and i've used it a lot with older adults and they're balanced training and it's amazing you can even test it from. 10:56Balancing on a stability ball just doing a little roles, with the hips and then standing and doing it, the big difference so again it's individual choices. 11:05So let's talk about our fit program frequency intensity type in time and then the VP. 11:10So the American college of sports medicine recommends at least two or more non consecutive days a week for a training. 11:17The reason is non consecutive days a week for training, going back to our muscle anatomy. 11:23When a an hypertrophy so to become hypertrophic perfect a muscle has to be broken down or slight tears and those little tiny my fibrous. 11:35So resting is very important till wow the muscles to to heal and then, when they do, they heal either whether it's soccer positive larger or the actual muscle size itself. 11:51The fiber size itself so it's very important to allow for us between workouts if not a lot of times, leading to overtraining injury pain and. 12:02And unfortunately some damage to tendons or ligaments as well, so that's the the I part of exercise is the amount of weights or resistance lifted determines the way the body adapts. 12:17The way it should be heavy enough to fatigue, the muscles that light enough to complete the repetitions with good form so in a way it's almost like, how can you can you feel the weight and you can you feel that you're working that muscle with the weight. 12:34But you know you can get to least 10 repetitions it's going a little challenge you can still get there versus you can't get there at all, or you can do at least 25 so again it's about assessing your. 12:48Your baseline or your your point your resistance point, so the time to improve fitness you must perform enough repetitions to fatigue, the muscles rule of thumb. 13:01Usually general weightlifting purposes for weightlifting purposes for exercise for fun for fitness for health. 13:10Not for professional whatever maybe but typically eight to 12 repetitions upper body and 10 to 15 for larger muscles are sort of body. 13:19So I said, is a group of repetitions followed by rest period and there's literally equal amount of research that says one says fine multiple sets are fine once that's better multiple sets the better again depends on your time it depends on what you're doing. 13:36And, as it says right there for general finish, you can make gains with a single set. 13:42lot more seriously trainers do is three so the length of the rest interval depends on the amount of resistance to so how long the rest between the movements. 13:52Again I mentioned overtraining to be really careful of is a lack of progress, remember, we looked at or overload adaptation overload adaptation model, yes, and last time, chronic fatigue decreased coordination and current muscle soreness you need to let those muscles heal. 14:11So the type or mode of exercise so overall fitness for strength training needs include exercises for neck upper back shoulders arms chest out and lower back size but account is pretty much everything right. 14:25So support to balance these exercises for opposing or antagonistic like we talked about with the concentric movement of the bicep the essential movement of the tricep. 14:36Another basic rule of thumb for type or mode is to exercise large muscle groups first and then the small muscle groups and then also order exercise to work opposing muscle groups in a sequence. 14:50I know some people they break up their routine maybe they might do you biceps and triceps one day chest biceps triceps one day next day they're trying to do, lower body or some people might do you know front. 15:04versus back so but just for overall for this general purposes, these are just very common type or motive exercise for strength training. 15:16So remember volume the VP parts of volume is a product of frequency intensity in time. 15:22So the volume of a specific exercise during weight training workout is the amount of weight lifted multiplied by the number of REPS and sets. 15:30It can change the compose from time to time i'll progression very important progress obviously happens rabidly when training begins for a new muscle that's starting to recruit those motor units, but slows as you become more fit. 15:47You can progress systematically by adding weight or sets as you gain strength and power. 15:55And again, just like we talked about Congress to endurance warm up and cool down so a general warm up just get the muscles moving. 16:06or a specific warm up for the training exercise you plan to perform for using a kettlebell you might want to start swinging the arms arms swings. 16:14So just kind of get the body moving get the muscles warming up the blood flow to those areas. 16:20And when you call down it's about five to 10 minutes increasingly less intense aerobics so brisk walking maybe maybe some jumping Jacks whatever maybe to start dynamic lunges. 16:33To start bringing the body from that transition to a resting state, and when we talked about flexibility and a few chapters. 16:42Here is also great way to talk about post exercise stretching may help prevent muscle soreness that helps move lactic acid byproduct what happens when the muscle is. 16:54utilized or torn from from overwork or exertion so it helps prevent muscle soreness and it's going to work on flexibility as well. 17:06So you can begin your training by choosing a weight, you can easily move through eight to 12 repetitions for one set. 17:13Gradually add the way sets so again that eight to 12 repetitions I like to say to 12 for upper body small muscle groups. 17:21My rule of thumb was has been 10 and 15 for lower and larger muscle groups, but again, usually eight to 12 and you can expect to improve rapidly during the first six to 10 weeks. 17:31And there's just a sample so when you look at the fifth principle for your personal project to your personal training Program. 17:40frequency, I will be looking for is it two to three nine consecutive days, if you do every day, please be sure to show that you're not doing the same muscle group, day after day or back to back intensity time and type okay. 17:58And again there's a ton of Apps logs there's a lot of ways to really keep track of this so you can see progress. 18:06And more advanced structuring programs are out there, so again there's a lot of information, so this is about being health literate and trying to figure out what is credible what works, because of research, because of. 18:24You know, credible scientist or physiologist so when you start seeing some of these trendy programs take it with a grain of salt and do your research okay. 18:38Safety again every mentioned safety very, very important by using a proper lifting technique be sure to use a spotter and putting colors on those bars for the free weights watching injuries. 18:52Being SURE report any injuries that you need because that you might not think it's bad at this moment, but it could get worse, remember, we talked about the rice principle so even minor injuries heal faster when you use rice remember rest ice compression elevate. 19:10and be careful of this is a great word I think you should use this in a sentence as much as you can next few days rhabdomyolysis destruction of muscle cells can cause serious illness or even death, which would be. 19:28Right due to injury. 19:32Just some basic examples we train exercises a lot of you already have very flowing with these again it's about doing it properly slowly. 19:43can make sure that you don't have any contraindications that will prevent you from doing some of these, especially when it comes to neck and shoulder stuff. 19:53Again, these are bodyweight exercises, which means that there's usually no equipment that's needed. 19:58For weight exercises there's very different and i'm sure there's thousands more so just an examples and weight machine exercise weather dependent again what type of weight machine that you are using. 20:16So that is then Chapter four and I hope it was very informational there's a lot about strength training indoors i've always been really interested in fascinated was so I hope you found this fascinating interesting as well.

chapter 8 (b)

i'm back Chapter eight continuing we stopped with our discussion of water and I found this great graphic about water in the body and how it does change developmentally at birth. 00:18babies are full of water i've been through up until you know adult hood and men and women not big differences but typically around 50 55% I think I said 42% in the first part, I met like 52 to round 52% typically for women so. 00:42Today, to 6% for men and just look at the different components of our body and how they are made up of water, so we are a lot of water right alright, so we started. 00:53We left off with talking about dietary reference intakes so it's kind of the umbrella term for four types of nutrient standards. 01:02And the Dr eyes for recommend and takes are you recommending a dietary allowance your adequate intake your estimated average requirements. 01:11Which is the average daily nutrient intake level estimate to meet the requirement of half the healthy individuals of a given life stage and gender and tolerable upper level intake so we tend to look a lot more from normal typical populations, we tend to look more at the RDS. 01:34And so we look, we just talked about vitamins and minerals, we also talked about that there might not need to be taking supplements if you eat. 01:46Well, rounded foods whole foods like you know nice nutrient dense foods that we talked about, however, there are certain populations that might benefit from supplements. 01:57Women who become pregnant, people are 50. 02:01Smokers which curse number in here size right need additional vitamin C so again taking supplements is a huge business right huge business, but the most important things to try to get all of your foods from. 02:18I mean your new your supplement your nutrition your vitamins your minerals your macronutrients from your foods. 02:27So daily values is a simplified version of the RD as used on food labels, remember, I spoke a moment ago about label literacy, and this includes values for nutrients, with no establish RTA. 02:40Based on a typical 2000 calorie diet, so this is the old label and the new label now talks about you know you see how many calories there is big. 02:51You also see what a serving sizes, so if there's eight servings in this container each serving sizes, two thirds of a cup 230 calories for just two thirds of a cup. 03:02And this is a macaroni and cheese label, so I think we all know that you know box macaroni and cheese that few it's really just eat too there's a couple macaroni and cheese, to tell you the whole calories total fat cholesterol. 03:20And some of these things should be the last like cholesterol should be that's a good. 03:25For less so we look i'm sorry that we looked on here so less than 300 milligrams. 03:31So that's a zero so when you look at sodium should be less than 24 milligrams, but we do recommend about 2300 milligrams. 03:40Less than that, and so you can see here that doesn't hundred milligrams So if you were to add up your whole day or if you're eat eight servings so this of 166 you're going to eat the whole box 160 milligrams per one serving. 04:00That up. 04:01So hundred and 60 milligrams times eight So if you eat the whole box is 1200 and 80 milligrams of sodium so again the older, the new looking at you want, where you want to maintain these values. 04:23So basically how many common sense, right here, right fall healthy eating pattern focus on variety variety nutrient dense and amount of food. 04:33One thing that's interesting to see how our portion sizes have changed over the last few decades, are really pay attention to portion sizes for foods. 04:43limit those calories from added sugars saturated fats, reducing sodium intake shifting to healthier food and beverage choices so looking at this beverage choices and knowing exactly what's in there, you know whether it's a soda or a fruit drink or whatever it may be. 05:00So from. 05:03The dietary guidelines have three healthy or three eating patterns that can be used as the basis of a healthy diet, which is one is called are healthy us style pattern which might be oxymoronic healthy vegetarian pattern or healthy Mediterranean style pattern. 05:18They all focus on foods from different groups and create a lot of variety and nutrient dense foods, so the healthy pattern like dark green vegetables, how much that would be some healthy Mediterranean pattern, not the same for dark green so we look at. 05:38These types of foods as an example okay so again vegetables. 05:47fruits whole foods. 05:52And again, these different types of styles. 05:56Whole grains refined grains proteins and limiting calories. 06:05and looking at your oils here, so when we look at these different types of foods are these patterns. 06:15You can see a great recommendation there. 06:19More recommendations added sugars should be no more than 10% daily calories saturated fats should be no more than 10% of the calories. 06:27consumed, no more than 2300 milligrams a day of sodium no old nutrition labels so 2400 it's 2300 and drink alcohol in moderation, if at all in moderation is one drink or less in a day for women to drink or less in a day from it. 06:47So we are low in our consumption of vegetables motto of poly unsaturated oils, we tend to eat a lot of more refined grains and sugars saturated fat sodium so we can consume too many calories and do not meet our Physical Activity Guidelines. 07:08Most people but everybody can sell to 2504 days for sure right. 07:14We look at our dietary intake compared to recommendations we're not getting enough of all these we're getting way too much of. 07:25sugars fats and sodium. 07:29And we're seeing the problems. 07:33physically because of that we're seeing cardiovascular diseases, issues that we see rates metabolic syndrome rates become. 07:43cancerous. 07:45All right, but have one big thing is how much does good food healthy nutrient dense food cost, unfortunately, as we talk about our obesogenic environment. 07:58That it is cheaper for some families to just go through the drive through and order from the dollar menu, however, you know, obviously that's not the best long term plan. 08:12However, there are ways to do some great grocery shopping that's cheaper again another issue, health and equity is if there are grocery stores that are close to you. 08:24You know, can you walk somewhere to get some good good foods so one strategy is to plan for a couple of meals, create a grocery list. 08:35shop on a full stomach I know i'm very guilty go shopping when i'm hungry and I just end up buying all kinds of stuff that I really didn't need to get. 08:43So buy food is that a little bit more prep to save money so fresh fruits and vegetables and Louisiana is really so Louisiana, we are very, very much blessed with all of our great. 08:56fruits and vegetables, we have that are indigenous here in our sweet potatoes and strawberries and eggplant tomatoes and are being so we do if you can somehow get to a farmers market around baton rouge there's a lot of great great sustainable foods and nutrient dense foods. 09:19Another great. 09:22resource is the my plate so choose my plate.gov is also helps you build a healthy eating style it focus on variety and mount and nutrition. 09:34And there is the my plate cuz my dietician on campus nutritionist Emily likes to stay there needs to be a little place for facts here in a little place for sugars here we're missing, there is, but still choose my dog is a fantastic resource. 09:53And the estimated daily caloric intake levels to maintain energy balance for females. 10:02And most of you are like right in here right so. 10:07We look at sedentary versus moderate active versus active the caloric needs and intakes remember you understand your activity levels because of first of all your physical fitness personal fitness program and understand the fit principle. 10:27And for me else we have females here and males for here. 10:35general recommendations for my plate, vegetables and fruits grains. 10:41Dairy low fat low fat free options, there is some back and forth about that last piece, because sometimes we tend to have more satiating from dairy if it's full fat, which means you don't eat more and some. 10:56yogurt, for instance, or things that you might have some added sugar too low fat and fat free. 11:03Protein foods, try to vary your protein routine she's at least one, so we have a plant protein per day very top of the different types of oils. 11:14and solid fats and added sugars, so the average American consumes nearly 800 calories a day from these sources so well above our recommended recommended moms and again here's a great piece of. 11:30Porsches and what's in those in a 2000 calorie per day. 11:38caloric intake diet alright so dashing implant has been used for dietary approaches to stop hypertension it's a great great eating plan that. 11:50has special attention to sodium potassium and other nutrient concerns for managing blood pressure. 11:57vegetarian alternative someone who falls a diet that restricts or eliminates foods have in origin vegans only eat plant foods lactose vegetarians eat plant foods and dairy products leftover may eat. 12:12Plant foods dairy and eggs, some people can be partials and people can be eat some fish so primarily a vegetarian tends to have. 12:25A lot more of plant product plant based products in their food choices. 12:32The only thing that i'm you know and we looked back in the first presentation about plant based proteins right so just make sure that vegetarians if you're following that lifestyle get enough vitamin vitamin B 12 D calcium iron and zinc. 12:47And there's a term functional foods which are foods to which healthy promoting or disease, preventing components have been added to functional foods have long been available. 12:58or iodized salt and milk that has vitamins a and D and now recently breads are becoming fortified and grades of folic acid to help reduce the incidence of neural tube defects, especially pregnant women. 13:13And we talked a lot about overall diet or nutrition, but then we have to look and I mentioned this in the first part about looking at lifestyle lifespan life changes. 13:28Parts of you know, various populations children, teenagers college students pregnant breastfeeding women or adults have different nutritional needs athletes people with special health concerns and we already talked about. 13:43These special populations would talk about personal fitness programs and training for programs, so they also have certain nutritional needs to. 13:54So basically making those informed choices about food again that label literacy that understanding of what a label says under saying that some regulations and claims that are on these packages. 14:07There has been more push to have a lot more stricter information and now we're starting to see restaurant menus vending machine size your food chains establishments are starting to push and promote or talk about their caloric. 14:24Information all right, and what it means on a food package claim healthy light or light reduced or fewer extra or added what is a good source what is high, rich in or excellent source of what is low calorie and what is high fiber, so there are direct distinct quantitative. 14:46claims are cons are. 14:50i'm having trouble. 14:52And i've got way too far to start over So what are those levels here are fun. 14:59And again what some of these me what is low sodium me was very low study of me was factory mean, so this is a really good resource here if you're confused by some of these labels, because a lot of times of labels, have always on them or a few of them one time. 15:13alright. 15:15Alright, so nutritional planning making those informed choices and. 15:24Assessing change your diet so for choices now looking at your current diet and compare it with optimal dietary goals using those behavioral self management techniques and tips that we talked about, and this is a picture of actually the five. 15:42and trying to stay committed to your healthy diet. 15:47choose to food to the homeless, as much as possible, you know if you have roommates sometimes when I saw when I was an undergrad with my roommates we all go grocery shopping together and pick stuff together and code together. 16:00So it was a lot of fun and we may you know really good foods, and it was healthy choices and we enjoyed it, we share the cost so advanced planning is also very helpful. 16:11and looking at where you're eating as well, I know the pandemic eating in we're just starting to be able to do that again but understanding what's in the menu choices like what are some of those foods and what some of the language so. 16:25Hopefully, this is it for Chapter eight that this is the last lecture for the Semester. 16:31I hope it's been very helpful informational educational and it's helped you, with your fitness nutrition goals and also helps maybe give you some excitement about the field of kinesiology so have a great rest of your day and I will be posting this in a moment

chapter 1

some of those factors can be beyond your control for health, such as age genetics, or even maybe environment.

chapter 1

the leading cause of death right now is heart disease followed by cancer, particularly lung cancer accidents unintentional injuries number three, but let me add this covid is considered a third cause of death right now.

chapter 1

the statistic is nine out of 10 Americans are considered health illiterate, meaning that they do not understand the health literature, they don't know where to find it

chapter 1

your age group unintentional injuries accidents motor vehicle poisonings are the leading causes of death, with 42% being unintentional injury. Suicide, homicide, cancers, heart disease, and all causes 100% cancers tend to be more for causes right now we're seeing an increase in melanoma cancers and in a college age women.