the new health goal

-overall optimal wellbeing

-dynamic process of growth

- heredity-30%

- environment

-accessibility to health care

-diviersity - education, gender, ethnicity

- infectious diseases

+pneumonia

+TB

+diarrhea

-evironmental conditions

+un-refrigerated food

+poor sanitation

+oxygen and water pollution

major health threats in the 21st century

heart disease

stroke

cancer

chronic lower respiratory disease

diabetes

unintentinal deaths

two health goals for the next decade

increase quality of years for a healthy life

eliminiate health disparities among americans

-15 minute walk

-introduce yourself to someone new, and remember their name

-recycle

-smile

-laugh

body movement carried out by the skeletal muscles and requires energy

physical activity levels have declined

- americans spend eight and a half hours daily in activities such as t.v., computers, reading, radio, movies

1. more than 55% of u.s. adults do not angage in recommended weekly physical activities

2. 25% are not physically active at all!

1. improved physical functioning for daily activities as well as leisure activities

2. improved quality of life ex. energy, mental outlook, social interaction

3. decreased risk of chronic disease

-cardio vascular disease

-diabetes

-arthritis

-osteoporosis

how active should i be for health promotion/decreased risk of disease

-engage in 60 daily minutes of physical activity to prevent

- engage in 60-90 daily minutes of physical activity to lose weight

-lifestyle physical activity improves health but not fitness

-a structured, formal exercise program

1. high intensity = less time

2. continuous activities require less time

3. low intensity improves health, not necessarily fitness

1. cardio respiratory endurance

2. muscular strength

3. muscular endurance

4. flexibility

5. body composition

muscular endurance

range of motion in a joint or group of joints

the principles of training

-specificity

-progressive overload

-reversibility

adapting to type of trainting

-the body adapts to the type of and amount of stress placed on it

-to develop a particular fitness component do exercises that go with that

adapting to amount of training

1. placing increasing amounts of stress on the body causes adapting that improves fitness

2. gradual progress is critical

F-frequency-how often

I-intensity-how hard

T-time-how long

T-type-mode of activity

adapting to a reduction in training

1. fitness improvements are lost when demands on body are lowered

2. if you stop exercising, up to 50% of fitness improvements lost within two months

-train the way you want your body to change (priniciple=specificity)

-regularly (consequences for not? reversiblity)

-start slow, go gradually (overload)

-warm up and cool down

-listen to your body, and get adequate rest

-fuel your activity appropriately

-try training with a partner

- vary your activities

-have fun

-track your progress

-keep your exercise program in perspective

1. meeting in teh RDA's for all esential nutrients

2. is adepuate, moderate, adn balanced

EER & AMDR

contains combinateions of food which provide proper balance of nutrients

-try to consume RDA of all nutrients, but avoid going over UL

-contains the right amounts of carbs, fats, proteins

-eat what you want, just not always how much

-DRI's

-food labels

-dietary guidelines

-mypyramid (AKA food guide pyramid)

-diet plans

1. statement of identity

2. net contents of the package

3. manufacturers name and address

4. ingredients list

5. nutrition facts panel

1. serving size/ servings per container

2. calories per serving and calories per servings of fat

3. list of nutrients

4. percent daily value(%DV)

- used to plan appropriate amounts of food

-standardized serving sizes allow for comparisons among similar products

-are serving sizes reasonable

-fat (total and saturated)

-cholesterol

-sodium

-carbohydrates

-protein

- some vitamins and minerals

-vitamin A, vitamin C, calcium, and iron

the left side of the heart pumps to

very small blood vessels that distribute blood to all parts of the body

4 main steps of circulation in the heart

1. enters right atrium rom cavas

2. puped to lungs for oxygen

3. flows into left atrium

4. verntricle pumps blood to aorta-rest of the body

HR-50-90 beats/min

BR- 12-20/min

BP- 110/70

cardiac output- 5 quarts/min

blood distributed to muscles: 15-20%

HR- 170-210 beats/min

BR- 40-60/min

BP-175/65

cardiac output: 20+ quarts/min

blood distributed to muscles: 85-90%

-the 3 minute step test

-the 1 mile walk test

-the 1.5 mile run-walk test

major benefits for the hearth

1. improved cardiorespiretory functioning

2. improved cellular metabolism

3. reduced risk of chronic disease

psychological effects of cardio respiratory exercise

decreased depression, stress, anger, anxiety, hostility

improved sleep

1. immediate or "explosive"

2. anaerobic or "glycoysis"

 3. aerobic or "oxidative"

immediate or "explosive"

-can only be sustained for a very brief time

-does not require oxygen

-uses creatine phosphate (CP)

anaerobic or "clycolysis"

-high intensity that can be maintained for a short duration

-does not utilize oxygen

-relies primarliy on muscle glycogen

aerobic or "oxidative"

- lower intensity activity that can be maintained for longer durations

-used for activity that lasts longer than 2 minutes

-uses oxygen to create ATP

-relies on both muscle glycogen and blood glucose

carbohydrates and fats...

literally means "hydrated carbon"

-glucose- sugar in nature and the only form of energy for the brain and nervous system

-fructose- the sweetest sugar in nature

-starch- long chain glucose molecules in plants

-glycogen- long chain glucose molecules in humans

1. colon cancer and other GI diseases

2. hemorrhoids, constipation, and motility problems

3. heart disease, type-2 diabetes, and obesity

-keeps you feeling fuller longer

-helps block the absoption of some dietory cholesterol in the blood stream

-protects against rapid increases in blood glucose levels

lipids

saturated-solid at room temp

mono/polyunsaturated- liquid at room temp

trans fatty acids- oils altered into a more stable form

muscular strength

the amount of force a muscle can produce witha single maximum effort

-are fatigue resistant

-don't contract as rapidly and forcefully as fast-twitch fibers

-rely primarily on oxidative energy system

-are used to predominantly in aerobic activities

-fatigue more quickly that slow-twitch fibers

-contract rapidly and forcefully

-rely more on nonoxidative energy system

- are used predominantly in anaerobic activities

physiological effects of strength training

-increased muscle mass and size of muscle fibers

-increased utilization and coordination of motor units

- increased stregth of tendons, ligaments, and bones

-improved performance of physical activities

-improved body composition

-improved muscle and bone health with aging

-enhanced self-image and quality of life

-prevention and management of injuries and chronic disease

muscular strength assessed by...

determining the 1 rep max (1rm) the maximum resistance that can be lifted once

static (isometric)

dynamic (isotonic)

concentric contraction

eccentric contraction

a group of repititions followed by a rest period

cannot be produced by body.. you need it from food

-argini: a building flock for other amino acids

-glutamine: most abundant

-leucine: improves protein synthesis

1. high cholesterol & heart disease

2.possible bone loss

3. kidney disease

vegan

vegetarian who includes milk and cheese products

-joint health

-prevention of lower back pain and injuries

-relaxation

-good posture and balance

-improved body position and strength

-lifetime wellness benefits

-provides structural strength/suport for the body

-supports body weight and transmits it to lower body

-allows movement of head and neck

-surrounds and protects the spinal cord

-any movement that causes excessive stress

-exess body weight

-arthritis/osteoporsis

-frequent twisting, lifting, bending, etc

-poor muscle endurance