Health and Wellness

Aging is characterized by decreases in:

-Max VO2 -Muscle strength -Neural function -Flexibility -Bone density -Immune function

CVD is the leading cause of death in the U.S. for men and women (___death every ___ seconds)

1 death every 33 seconds

What is skill related fitness?

1. Agility 2. Balance 3. Coordination 4. Power 5. Reaction time 6. Speed

What are the 6 essential nutrients?

1. Carbohydrate 2. Protein 3. Fat 4. Vitamins 5. Minerals 6. Water

What are some health related components of physical fitness?

1. Cardiorespiratory fitness 2. Body composition 3. Flexibility 4. Absolute strength 5. Dynamic strength

What are some motor (skill) related components of physical fitness?

1. Coordination 2. Agility 3. Power 4. Balance 5. Speed 6. Accuracy

What are the 4 types of CVD?

1. Coronary Heart Disease (CHD) (most common) 2. Cerebrovascular disease (stroke) 3. Congestive heart failure (CHF) 4. Peripheral vascular disease

Why is CVD prevalent in the police profession?

1. Critical incident stress 2. Use of alcohol & tobacco is greater than general public 3. Eating habits 4. Rotating and extended shifts

What are the 7 major risk factors for CHD?

1. Elevated blood cholesterol 2. Hypertension 3. Cigarette smoking 4. Diabetes 5. Family history 6. Sedentary lifestyle 7. Obesity

What are some major links to hypertension?

1. Excessive sodium or alcohol intake 2. Inadequate potassium, calcium, or magnesium intake 3. Obesity, genetics, chronic stress 4. Sedentary lifestyle 5. Cigarette smoking 6. Insulin resistance

What are some health related benefits of exercise?

1. Helps fight obesity 2. Reduced risk of premature death 3. Provides a 20 year physiological advantage 4. Reduced risk of heart disease 5. Strengthens the heart 6. Reduced risk of type 2 diabetes 7. Reduced risk of high blood pressure 8. Reduced risk of certain cancer 9. Increases bone density 10. Development of lean muscle mass 11. Promotes functionality as we age 12. Reduces stress and promotes well being 13. Reduces risk of lower back injury

Your Fitness Level Can Improve Your Performance in what 6 ways?

1. Improved capability for specific task performance. 2. Improved ability to mobilize the body efficiently 3. Improved tolerance to fatigue 4. Reduced risk during physical tasks 5. Betty psychological preparation 6. Reduced stress and health risks

What are some lifestyle factors that increase HDL?

1. Increase physical activity level 2. Decrease percent body fat 3. Quit smoking 4. Decrease blood triglyceride levels (fatty substance in the bloodstream)

_________ heart attacks each year in U.S., _____ of these are fatal (CHD)

1.1 million, 1/3

Each year in the U.S... Over __________ bypass surgeries Over _____________ balloon angioplasties __________ myocardial infarctions Every _____ seconds someone has a stroke

1/2 million 1/2 million 1.2 million 45 sec

No more than ___% of daily calories from saturated fat if normal blood cholesterol

10%

Only ___ states have a higher CVD mortality rate than Michigan

11

_________% of officers have high blood pressure (coronary risk factor)

16-20%

Diabetes affects __________ Americans

18 million

Officers who are inactive and unfit have a _____ times greater chance of a heart attack than those who are active and fit.

2.2

At least ___________ deaths from heart disease and stroke each year are preventable

200,000

A BMI of greater than ____ in males and females is considered overweight

25

Fiber - minimum of _____ grams/day recommended

25

U.S. health care costs have exceeded ___________ a year

3.8 trillion dolalrs

A BMI of equal to or greater than _____ is considered obesity

30

No more than ____% of daily calories from fat

30%

The average suspect who has killed cops is: _____ lbs lighter ______ years younger _______ shorter

35lbs 15 years 3-5" shorter

Carbs should comprise ______% of daily calories for most people

45-65%

Cardiovascular disease is present in: ___% of officers 25-34 ___% of officers 35-44 ___% of officers 45-54

5% 13% 21%

_____% decrease in CHD death rate in U.S. since 1965

50%

____% of the people who begin an exercise program will quit within ___ months ___% drop out within one year

50% 6 75%

-______% of officers die within 5 years of retirement - CVD is single greatest cause of.... - Officers live _____ years less than average American

50% Early retirement 15 years

Over____% of officers have both ...

50% Total cholesterol and total HDL (high density lipoprotein) ratios above acceptable levels

Secondhand smoke is responsible for an additional ________ deaths per year from CHD and an additional _______ deaths per year from lung cancer in US non-smokers

50,000 5,000

History of myocardial infraction, bypass surgery, or sudden cardiac death in immediate male blood relatives prior to age ...

55

____% of american adults are classified as being overweight or obese

55%

History of myocardial infraction, bypass surgery, or sudden cardiac death in immediate female blood relatives prior to age ...

65

No more than ___% of daily calories from saturated fat if high blood cholesterol of CVD is present

7%

Studies show that _______ % of people do not get enough exercise

75-80%

In the U.S. today, approximately ______% of all deaths prior to age 65 are preventable and unnecessary

85%

accounts for ________ of diabetic cases; rates increased by _____ in U.S. in 1990's

90-95% 40% Type 2 diabetes

What is the ideal total cholesterol for <20 year olds?

<150 mg/dl

What is the ideal total cholesterol for 20-29 year olds?

<180 mg/dl

What is the ideal total cholesterol for 30+ year olds

<200 mg/dl

weight in pounds x 703/(height in inches)^2

=BMI

Death rates begin to rise at BMI's of ..

>25

Cigarette smoking is directly responsible for ___________ deaths per year in the U.S.

>430,000

Change direction quickly

Agility

What are the responses to stress?

Avoid, alter, adapt

Maintain control

Balance

Cigarette smoking is a major risk factor for...

CHD and stroke

Required by all cells as fuel for energy

Carbohydrate

Buildup of fatty plaque and/or blood clots in the arteries leading to the brain

Cerebrovascular disease (stroke)

Low fiber diets are linked to...

Colon cancer Coronary heart disease Type 2 diabetes Hemorrhoids

A gradual failure of the heart muscle to pump as much blood as it receives. With heart failure, blood moves through the heart and body at a slower rate, And pressure in the Heart increases

Congestive heart failure

Gradual transition from vigorous exercise to the resting state through total body movements and stretching for approximately _____ minutes

Cool down, 5-8 minutes

Complex movements

Coordination

Buildup of fatty plaque in the coronary arteries (process begins during childhood) Plague rupture, followed by blood clot formation causes complete blockage of coronary artery Myocardial infarction (heart attack) results

Coronary Heart Disease (CHD)

Symptoms of heart attack include chest pain, nausea, sweating, shortness of breath, and/or pain in the left shoulder or left arm

Coronary Heart Disease (CHD)

Cigarette smoking damages _____________, decreases _______ and promotes _____________

Damages areterial walls, decreases HDL, and promotes blood clot formation

defined as the portion of a plant that is not digested or absorbed. Fiber does not provide any nutrients, but does play a critical role in disease prevention.

Dietary fiber

Physical activity that is done in order to become stronger and healthier

Exercise

T/F Most older people have no interest, or capacity for sexual relations

False

T/F Older people are always set in their ways and unable to change

False

T/F The majority of older people are miserable most of the time

False

What are some reinforcing factors of exercise?

Family Friends Success Doctor

Provides fuel for energy Transports and stores fat soluble vitamins Provides essential fatty acids Insulates body Protects vital tissues and organs

Fat

Regularity of time spent to improve fitness (how often one exercises)

Frequency

What are the thresholds of training?

Frequency, intensity, and time

Exercise prescription FIT guidelines... Strength...

Frequency: 2-4 days/week Intensity: Muscle endurance - low resistance - high reps (!5-20) Muscle strength - high resistance - low reps (8-10) Time: 1 set initially, work toward 3 sets

Exercise prescription FIT guidelines... Cardiovascular...

Frequency: 3-6 days/week Intensity: 60-85% max HR Time: 20-60 minutes

Exercise prescription FIT guidelines...Flexibility...

Frequency: 3-7 days/week Intensity: easy point of tension (dynamic stretch), full extension (static stretch) Time: complete 10-20 reps (dynamic stretch); hold 10-20 seconds (static stretch)

Defined as resting blood pressue >=140/90 on 2 or more separate occasions Damages arterial walls Major risk factor for CHD, stroke, CHF, and kidney disease. Affects ______ Americans Usually has no symptoms

Hypertension 58 million Americans

Why Does a Light to Moderate Alcohol Consumption Reduce the Risk of CVD?

Increases HDL Inhibits blood clot formation May decrease insulin resistance

What are the types of fiber?

Insoluble (whole grains, wheat bran, veggies) (does not dissolve in water) Soluble (fruits, legumes, oats, some vegetables) (dissolves in water)

Have many functions, including moving bulk through the digestive tract, and controlling pH (acidity) levels in the intestines. Promotes regular bowel movements and prevents constipation Speeds up the elimination of toxic waste through the colon

Insoluble fiber

Effort required to improve fitness (how hard one exercises)

Intensity

An intrinsically motivated person exercises because it is rewarding and enjoyable

Intrinsic motivation

What are predisposing factors of exercise?

Knowledge Beliefs Enjoyment Confidence Motivation Experience

What are the benefits of complex carbs?

Low in fat and cholesterol Low in sodium High in fiber, vitamins and minerals

Exercise lowers _____(bad) and raises _________ (good) cholesterol (Low density lipoprotein)

Lowers LDL and raises HDL

➢ Inorganic elements found in food that are essential to life processes ➢ About 25 are essential ➢ Classified as major or trace ➢ RDAs have only been determined for 8 ➢ Toxicity levels exist for most minerals!

Minerals

➢ A heart healthy fat, liquid at room temperature ➢ Comes from vegetable sources ➢ Canola, olive & peanut oil, avocados ➢ Decreases LDL, and increases HDL

Monounsaturated fat

Giving a reason or incentive to achieve something. The interest in or enthusiasm to make the effort to achieve something. The biological, emotional, or social forces that move and direct behavior.

Motivation

What are the types of amino acids?

Non-essential (body makes) Essential (must get through food)

How much protein do we need?

Normal healthy adult: .8 grams per kilogram (about 10-35% of daily calories)

Exercise that is conducted at a level of intensity and/or duration which results in achieving a training effect.

Overload

What is a sedentary lifestyle?

Overuse of cars Drive-through Elevators Escalators Moving sidewalks Remote controls Television Video games Internet Power lawn mowers Non-mandatory PT Not walking places Hiring out work

Ability of the whole body to work together to achieve the highest level of efficiency and effectiveness

Physical fitness

➢ Liquid at room temperature ➢ Comes mainly from vegetable sources ➢ Safflower, sunflower, corn, soybean oil ➢ Tend to lower LDL, may lower HDL ➢ Omega-3 polyunsaturated fatty acids promote vasodilatation and inhibit blood clot formation. Fatty fish and flaxseed are good sources of these heart healthy fatty acids

Polyunsaturated fat

What are some enabling factors of exercise?

Possessing good physical fitness Facilities and equipment Exercise not too difficult for you Self monitor exercise

Strength applied quickly

Power

Gradual increases in frequency, intensity, and/or time of exercise over a period of time (weeks & months)

Progression

large, complex molecules made up of building blocks called amino acids. Proteins are used to build and repair tissues and substances in the body (skin, enzymes, muscles, antibodies, hormones)

Protein

Initiate action quickly

Reaction time

Current behaviors or characteristics that predict which individuals are more likely to develop disease

Risk factors

What are the types of fat?

Saturated Monounsaturated Polyunsaturated

➢ Usually solid at room temperature ➢ Sources are animal products & tropical oils ➢ Tends to increase LDL (Low density lipoprotein) cholesterol levels ➢ Major culprit in CVD & certain types of cancer

Saturated fat

What are the types of carbohydrates?

Simple (soft drinks, candy, table sugar) Complex (fruit, pasta, rice, breads, veggies, legumes)

Binds with fatty acids, slows down the time it takes to empty the stomach and the rate of sugar absorption by the body. It reduces cholesterol, especially levels of LDL (bad cholesterol) It regulates sugar intake, this is especially useful for people with diabetes

Soluble fiber

Specific exercises performed to improve a particular component of fitness.

Specificity

What are the principles of exercise?

Specificity, progression, overload

Movement done quickly

Speed

The coronary arteries...

Supply oxygen to the heart muscle

Duration of time spent to improve fitness (how long one exercises)

Time

T/F All 5 senses tend to decline in old age

True

T/F Lung capacity tends to decline in old age

True

T/F Reaction time of older people is longer than in younger people

True

T/F older people on average take more medications than younger people

True

T/F physical strength tends to decline in old age

True

(insulin injections)- formerly called juvenile-onset diabetes; an autoimmune disease where the body destroys the cells in the pancreas that produce insulin;

Type 1 Diabetes

accounts for only 5-10% of diabetic cases

Type 1 Diabetes

formerly called adult-onset diabetes; tissues are resistant to insulin; caused mostly by sedentary lifestyle, obesity and genetics;

Type 2 diabetes

• Organic substances that regulate numerous and diverse physiological processes in the body (vision, blood clotting, red blood cell formation, etc) • Do not contain calories • Do not provide energy • Classified as fat or water soluble

Vitamins

What are some essential physical tasks for officers that are fitness related

Walking Running Climbing stairs and ladders Lifting objects Dragging objects Pushing/pulling objects Bending and reaching Use of force Restraining holds Self defense

Preparation of the body prior to an exercise period through total body movements and stretching for approximately ______ minutes

Warm up, 5-8 minutes

What are the components of an exercise session?

Warm up, workout

Comprises approximately 60-65% of body weight • Chief component of muscle and plasma • Aids in temperature regulation • Lubricates joints • Shock absorber for brain and spinal cord • Active participant in many chemical reactions • Adequate intake for adult men and women are 3.7 and 2.7 liters per day & more if sweating

Water

condition of the human being which considers its health, disease status & risk potential. Generally, with a higher level of fitness there is a higher level of wellness. Achieving fitness & wellness is related to lifestyle habits such as diet & exercise.

Wellness

Exercising with intensity and/or duration to develop and maintain one or several components of fitness

Workout

Too much fiber can decrease...

absorption of some vitamins and minerals

any activity that uses large muscle groups, can be maintained continuously for a long period of time and is rhythmic in nature. Aerobic activity trains the heart, lungs and cardiovascular system to process and deliver oxygen more quickly and efficiently to every part of the body.

aerobic exercise

Cardiovascular disease are..

all diseases that affect the heart and/or circulatory system

Short term: a fight with a suspect is primarily _______________ (high intensity) and very short duration

anaerobic

short-lasting, high-intensity activity, where your body's demand for oxygen exceeds the oxygen supply available.

anaerobic exercise

Officers often suffer from ... (contributing coronary risk factor)

chronic stress

Long Term: You may survive _______________________ by not dying prematurely

coronary heart disease

Physical fitness is defined as the ability to carry out ________ with vigor and alertness, without undue fatigue and with ample energy to engage in _______, and to meet the above average physical stresses encountered in __________.

daily tasks leisure time pursuits emergency situations

Cardiorespiratory fitness has a ______ relationship with HDL. As fitness goes up, HDL increases.

direct

Dietary carbohydrate is converted to...

glucose during digestion

Officers smoke at a _______ rate than the general population (coronary risk factor)

greater

Cardiorespiratory fitness has an ______ relationship with LDL, glucose, blood pressure, and body fat. As fitness increases, these factors decrease.

inverse

What are the stages of change?

precontemplation, contemplation, preparation, action, maintenance

Excess CVD mortality seen in ...

southeastern US

The medical care system in the U.S. has traditionally focused on the _________ of disease. In recent years, __________ of disease has begun to be emphasized more.

treatment prevention