EXERCISE

EXERCISE and WHOLE-BODY DETOXIFICATION • Autophagy: consumption of the body's own tissue as a metabolic process occurring in starvation and certain diseases • "the process of starvation-induced autophagy was recently the focus of extensive research" • destruction of damaged or redundant cellular components occurring in vacuoles within the cell • Three ways to achieve autophagy: eating high fat, intermittent fasting & exercise • Plays a key role in the body's ability to repair, detoxify and regenerate itself • "The term autophagy means "self-eating," and refers to the processes by which your body cleans out various debris, including toxins, and recycles damaged cell components." ~Dr. Mercola

AUTOPHAGY Occurs in response to stress • Exercise is stress to the body • Exercise creates mild damage which you body repairs • Exercise induces sweating which is a natural detoxification pathway for these dead cells and other waste products • Exercise increases biogenesis of mitochondria as well • Mitochondrial biogenesis is key to reducing disease and cancer risk plus it aides in reduction of the aging process • Best exercise for autophagy is interval training, high intensity in short bursts

SEE CHART

BENEFITS of REGULAR EXERCISE Improvement in Cardiovascular function • Reduction in Cardiovascular disease Risk Factors • Decreased Morbidity and Mortality • Decreased Anxiety and Depression • Improved cognitive function • Enhanced physical function • Enhanced feelings of wellbeing • Increased work performance • Enhanced recreational and sport performance • Prevention or mitigation of functional limitation in older adults • Effective therapy for many chronic diseases • Increased bone density • Promotes better sleep • Decreases stress • Improves mobility and flexibility • Improves balance

BODY MASS INDEX TABLE SEE CHART

BODY COMP Vs. BMI • Body Composition: Female Age: 32 • Weight: 142 lbs. • % Body fat: 21% • Height: 62 inches • 142 lbs. X .21 = 29.82 lbs. of fat mass • 142 lbs. - 29.82 = 112.18 lbs. of lean muscle mass

BODY COMPOSITION Here is the generally accepted chart for women and men when it comes to body fat percentage: Women Men • Essential fat 10-12% 2-4% • Athletes 14-20% 6-13% • Fitness 21-24% 14-17% • Acceptable 25-31% 18-25% • Obese 32% plus 26% plus

BODY COMP Vs. BMI • Female age 32 @ 21% Body composition is in the NORMAL range according to Body composition standards • Female age 32 @ 21 % Body composition is OVERWEIGHT according to BMI standards • Body composition is a better measurement of overall healthy weight

BODY COMPOSITION • Definition: Relative proportion of Fat and lean body mass (muscle mass) in one individual • Body composition is comprised of Essential Fat as well • Essential fat protects the organs • It is recommended that women do not fall below the recommended levels of Essential Fat for long periods of time • Low levels of body fat are associated with fat soluble vitamin deficiencies, increase your risk for heart disease, gastrointestinal problems and damage to your nervous system, fertility issues, decreased brain function and fatigue

BODY COMPOSITION Here is the generally accepted chart for women and men when it comes to body fat percentage: Women Men • Essential fat 10-12% 2-4% • Athletes 14-20% 6-13% • Fitness 21-24% 14-17% • Acceptable 25-31% 18-25% • Obese 32% plus 26% plus

BODY MASS INDEX (BMI) • noun: body mass index; plural noun: body mass indices; noun: BMI • a weight-to-height ratio, calculated by dividing one's weight in kilograms by the square of one's height in meters and used as an indicator of obesity and underweight.

CALCULATING BMI To figure your body mass index, divide your weight in pounds by your height in inches squared; then multiply the result by a conversion factor of 703. The formula is: BMI = weight in pounds / [height in inches x height in inches] x 703. Weight (lbs.) X (703) [Height (in) X Height (in)]

CALCULATING BODY COMPOSITION • Body Fat Calipers: 3 site skinfold test will require further calculation • Bio impedance machines: machines which use biometrical impedance analysis • Bod Pod: works on displacement of air within a closed pod • Water displacement: works on the concept of Archimedes Principle • DEXA Scan: Most accurate and in my opinion the most detrimental to the body. Basically a 10-minute x-ray of the body.

CALCULATING BODY COMPOSITION Total weight X % body fat = Lean body mass • Example: • Total weight: 135 lbs. • % body fat: 25 % • 135 lbs. X .25 = 33.75 lbs. of fat mass • 135 - 33.75 = 101.25 lbs. of Lean Body mass

CARDIO-RESPIRATORY FITNESS Example: Joe starts an exercise program in February • Joe walks on a treadmill at 4 mph for 30 minutes • Resting heart rate is 72 bpm: 2 minutes after completing the workout his resting heart rate is 82 bpm • While walking on the treadmill his heart rate is 155 bpm @ 4mph walking on the treadmill for 30 minutes • We have Joe check his pulse rate on his wrist throughout the 30 minutes

CARDIO-RESPIRATORY FITNESS Example: One month later (March) we have Joe check his cardio-respiratory fitness • Joe walks on a treadmill at 4 mph for 30 minutes • Resting heart rate is 68 bpm: 2 minutes after completing the workout his resting heart rate is 72 bpm • While walking on the treadmill his heart rate is 130 bpm @ 4mph walking on the treadmill for 30 minutes • We have Joe check his pulse rate on his wrist throughout the 30 minutes • The lower numbers at rest and while at work indicate cardio-respiratory improvement

CARDIO-RESPIRATORY FITNESS In the simplest terms, cardio-respiratory fitness is measured by the persons ability to recover rather than performance. It is the heart rate response 2 minutes after the performance to have the ability to return to a close to normal resting rate. • As cardio-respiratory fitness improves a persons resting heart rate will decrease at rest as will performance heart rate at 60-80% of maximum heart rate. • A submaximal and maximal test can be performed by a trained fitness professional to determine VO2 Max. • Cardiorespiratory testing should only be only be performed under the care and guidance of a trained professional

CARDIO-RESPIRATORY FITNESS Resting heart rate: take the pulse at the wrist using the pointer and middle finger • Ten second count • Max heart rate: • 220 - AGE of the individual = MAX Heart rate • We want the individual to work within 60-80% of max for cardio-respiratory conditioning • Max heart rate X .60 = 60% of MAX • Max heart rate X .80 = 80% of MAX

CARDIO-RESPIRATORY FITNESS Example client: • Joe • Age 20 years • Resting heart rate = 72 bpm • Max Heart rate: • 220 - 20 yrs = 200 bpm (MAX) • 60-80 % of max • 200 X .60 = 120 bpm • 200 X .80 = 160 bpm

CARDIO-RESPIRATORY FITNESS Joe's 'conditioning range' is 120 bpm - 160 bpm for any given workload to attain cardio-respiratory fitness • As Joe continues his workout regimen • We want Joe's resting heart rate to decrease as he becomes more fit • We want Joe's 60-80% range to decrease as well for the same workload

CATEGORIES OF FITNESS Cardio-respiratory Fitness • Muscular Endurance/Strength • Flexibility and Balance • Neuro-Motor Exercise • Body Composition

CARDIO-RESPIRATORY FITNESS • Definition: The ability to perform dynamic, moderate to high-intensity exercise involving large-muscle groups for prolonged periods of time (American College of Sports Medicine [ACSM] 2000). • Cardio-respiratory endurance is measured by VO2 max while respiratory endurance can be measured by lung volumes and capacities. • Anaerobic • 2 minutes or less • High intensity • ATP cycle • Aerobic • 2> minutes • Moderate intensity 60-80% of max heart rate • Krebs Cycle

NEURO-MOTOR TESTING Currently there are no standardized tests for Neuro-Motor Fitness • Neuro-Motor fitness requires multi-muscle strength, endurance, flexibility and balance, coordination and core stability all at once. • Testing in the different categories of fitness will determine levels of Neuro-Motor function.

EXAMPLE EXERCISES Tai Chi • Brain Gym • Cross Crawl Modalities • Kettle bell workouts • BOSU™ Training • Physioball training • Balance Training • Body weight Training

EXAMPLE EXERCISES • Resistance training • Static training • Body weight training • Popular Exercise programs: • Weightlifting or body building • P90X • Cross Fit

FLEXIBILITY Definition: Flexibility is referring to the degree to which a joint moves through a normal, pain-free range of motion, can be a determining factor in the performance of Activities of Daily Living (ADLs) as we age. • A reduction in tissue elasticity and deterioration of joint anatomy with age has been shown to decrease flexibility and may lower the performance in ADLs, which can decrease quality of life.

EXERCISE PRESCRIPTION "It is no longer enough to consider whether an individual engages in adequate amounts of weekly exercise," said Garber, who is an associate professor of movement sciences at the Teachers College of Columbia University. "We also need to determine how much time a person spends in sedentary pursuits, like watching television or working on a computer. Health-and-fitness professionals must be concerned with these activities as well." • The position stand, titled "Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise", reflects current scientific evidence on physical activity and includes recommendations on aerobic exercise, strength training and flexibility. Consistent with the 2008 Physical Activity Guidelines for Americans, ACSM's overall recommendation is for most adults to engage in at least 150 minutes of moderate-intensity exercise each week.

LIMITED CLIENTS & EXERCISE ALTERNATIVES • Intermittent fasting • Ketogenic Diet • Dry Skin Brushing • Infrared Sauna • Lymphatic massage • Passive Stretchin

EXAMPLE EXERCISES Jogging • Walking • Endurance sports • Popular exercise programs: • Aerobic • Marathons • Ultra running • Spinning • X-Biking • Anaerobic • Sprinting • Interval training • P90X • Cross Fit

MUSCULAR FITNESS Definition: Integrated status of muscular strength and muscular endurance • Muscular strength: • Muscular strength is defined as the maximal force that can be generated by a specific muscle or muscle group during a single movement (ACSM 2005b; Heyward 2002; Howley & Franks 2003) • Max force that a muscle can generate at a given velocity • Determined by the amount of weight you can lift at 1 repetition max • Muscular endurance: • Ability of a muscle to make repeated contractions or resist muscular fatigue • Determined by number of repetitions over a set period of time until fatigue.

TYPES OF STRETCHING Active stretching eliminates force and its adverse effects from stretching procedures. Active stretching stimulates and prepares muscles for use during exercise. Active stretches not only stretches the muscles and tissues but prepares the muscles for the action by activating and warming them up. • Static stretching involves holding a position, stretching to the farthest point and hold the stretch. • Passive stretching is a technique in which you are relaxed and make no contribution to the range of motion. Instead, an external force is created by an outside agent, either manually or mechanically.

NEURO-MOTOR FITNESS Sometimes referred to as functional fitness training • Exercises should involve motor skills (balance, agility, coordination and gait), proprioceptive exercise training and multifaceted activities (tai chi and yoga) to improve physical function and prevent falls in older adults. ~ACSM

SAFETY The link I mention is updated frequently. Please refer to your "Lecture Support" Announcement for a current, clickable link. Thanks!

NO SUMMARY

NUTRITION STATISTICS Typical American diets exceed the recommended intake levels of added sugars, refined grains, sodium and trans fats. • Americans eat less than the recommended amounts of vegetables, fruits, whole-grains, dairy products, and oils. • About 90% of Americans eat more sodium than is recommended for a healthy diet. • Food available for consumption increased in all major food categories from 1970 to 2008. Average daily calories per person in the marketplace increased approximately 600 calories. • Since the 1970s, the number of fast food restaurants has more than doubled.

NUTRITION STATISTICS In 2008, an estimated 49.1 million people, including 16.7 million children, experienced food insecurity (limited availability to safe and nutritionally adequate foods) multiple times throughout the year. • Empty calories from added sugars and solid fats contribute to 40% of total daily calories for 2-18 year olds and half of these empty calories come from six sources: soda, fruit drinks, dairy desserts, grain desserts, pizza, and whole milk. • Food safety awareness goes hand-in-hand with nutrition education. In the United States, food-borne agents affect 1 out of 6 individuals and cause approximately 48 million illnesses, 128,000 hospitalizations, and 3,000 deaths each year.29

OBESITY Data from 2009-2010 indicates that over 78 million U.S. adults and about 12.5 million (16.9%) children and adolescents are obese.11 • Recent reports project that by 2030, half of all adults (115 million adults) in the United States will be obese.12 • Overweight adolescents have a 70% chance of becoming overweight or obese adults.1314 • Obesity rates in children 12 to 19 years old have increased from 17.4% in 2003- 2004 to 20.5% in 2011-2012

OBESITY THEN AND NOW Prevalence of obesity for children ages 2 to 5 years - doubled • Early 1970s: 5% • 2007-08: 10% • Prevalence of obesity for children ages 6 to 11 years - quintupled -Early 1970s: 4% -2007-08: 20% • Prevalence of obesity for children ages 12 to 19 years - tripled • Early 1970s: 6% • 2007-08: 18% • Percentage of obese adults - doubled • Early 1970s: 15% • 2007-08: 34% • States with an adult obesity prevalence rate of more than 25%: • Early 1970s: Zero • 2007-08: 32

PHYSICAL ACTIVITY STATISTICS Only one in three children are physically active every day. • Less than 5% of adults participate in 30 minutes of physical activity each day; only one in three adults receive the recommended amount of physical activity each week. • More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities, and more than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth. • Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, videogames, computer).

PHYSICAL ACTIVITY STATISTICS • Only about one in five homes have parks within a half-mile, and about the same number have a fitness or recreation center within that distance. • Only 6 states (Illinois, Hawaii, Massachusetts, Mississippi, New York and Vermont) require physical education in every grade, K-12.22 • 28.0% of Americans, or 80.2 million people, aged six and older are physically inactive. • Nearly one-third of high school students play video or computer games for 3 or more hours on an average school day.

EXERCISE PRESCRIPTION Frequency: the number of times you exercise in a given period of time • Intensity: Exercise intensity refers to how much energy is expended when exercising. Perceived intensity varies with each person. It has been found that intensity has an effect on what fuel the body uses and what kind of adaptations the body makes after exercise. • RPE or relative perceived exertion is measured by each individual based on their own rating of effort or 'how hard' the exercise feels or level of effort. • The Borg Rating of Perceived Exertion (RPE) is a way of measuring physical activity intensity level. • Duration: how long you participate in a single session of physical activity. • Time of day: In reference to exercise prescription, time of day refers to the best time for optimal performance and recovery for each individual.

RPE SCALE SEE SCALE

FLEXIBILITY TESTING There is no single test for overall flexibility because flexibility can vary from joint to joint • The sit-and-reach test is a commonly used test for assessment of flexibility of the hamstrings, hips and lower back. • Flexibility testing should be done under the care and guidance of a trained professional.

TYPES OF STRETCHING • Active stretching • Ballistic stretching • Static stretching • Passive stretching • Isometric stretching • PNF stretching

MUSCULAR FITNESS TESTING Muscular Endurance testing: • Push-Up Test. The ACSM guidelines (ACSM 2005a) for the push-up test are as follows: • 1. With male clients, utilize the standard "down" position, using the toes as the pivotal point. The hands are shoulder width apart, the back is straight, and the head is up. With female clients, use the modified "knee push-up" position, with hands shoulder width apart, back straight, legs together, lower legs in contact with the mat, ankles plantar flexed and head up. • 2. Have the client raise the body by straightening the arms and then return to the starting position, touching the chin to the mat. The stomach should not touch the mat at any time. • 3. Instruct both men and women that the back must be straight at all times and the push-up must be to a straight-arm position. • 4. Count the maximal number of push-ups performed in good form without rest. Stop the test when the client cannot maintain good form on two consecutive reps, or strains forcibly and cannot continue. • Muscular endurance testing should only be performed under the care and guidance of a trained professional. 2

•MUSCULAR STRENGTH TESTING 1RM Testing. The 1RM is the heaviest weight that can be lifted one time while maintaining good form. This type of maximal strength testing is considered the gold standard for evaluating dynamic strength (ACSM 2005b). • Any exercise can be used to determine a 1RM. (ACSM 2005b; Heyward 2002; Howley & Franks 2003) • Muscular Strength testing should only be performed under the care and guidance of a trained professional