HKIN 103 section 002

G. Barry Legh

Rm 209, Osborne Unit II

Barry.legh@ubc.ca

HKIN 103Instructor: G. Barry Legh Teaching Assistant: Ashlee McQuire

Office location: Osborne Unit II Office location: Osborne Unit II

Office phone:822-1454 Office phone:

Office hours: M: 10:30 – 12:00, T: 1:30 – 3:00pm, F: 1:30 – 3:00

E-mail address:

[Home phone:]

E-mail address: glegh@interchange.ubc.ca

[Course website address:] www.hkin.educ.ubc.ca/103/pages/intro.htm

HKIN 103

Required and Recommended Reading: Required: Concepts of Fitness and Wellness, Corbin CB, et al, McGraw-Hill, 2005

Learning Outcomes:At the conclusion of this course, successful students will be able to:1. have a framework for assessing physical fitness2. understand the differences and uses of field tests for assessment.3. recognize the importance of physical fitness and wellness across the lifespan4. demonstrate proficiency in assessing blood pressure and body composition5. demonstrate the ability to provide basic programs for physical fitness.

Course Assignments, Due dates and Grading:

Laboratory reports 30%

Midterm examination Tuesday October 24th, 2006 35%

December examination (19/12/06)(during scheduled exam period) 35%

All exams will be held at the scheduled times. The midterm and final will not be rescheduled for any reason, other than a medical exclusion or family emergency (written documentation required). Travel plans made in advance DO NOT constitute an emergency.

HKIN 103 Introduction

YOU are responsible for pre-reading your labs each week. They are self-directed.

Labs are due at the BEGINNING of the following lab session.

Labs, course outline, PP slides are downloadable from : HKIN website- our people - click on my picture, select hkin 103, select …

HKIN 103 Introduction The PP slides ARE NOT course notes - they

are an outline. class lectures material is examinable. The readings from the text are examinable. Midterm dates and the ‘final’ date (when

published) are immutable. Exams will be multiple choice There will be NO extra papers to help bring your

grade up!

HKIN 103 Introduction

Write a terse and lucid explication of why you chose HKIN as your University Academic Unit. (75 words maximum)

HKIN 103 - Introduction

Subject: male, 20 yrs.,

Given the following;THR = [( MHR - RHR) *0.80] + RHR

Where RHR = 45 bpm; THR = 165 bpm;

Solve for MHR = _______

HKIN 103

UNIT 1

Health, Wellness and Physical Activity

Health, Wellness & Physical Activity

Will Physical Activity allow us to live longer?

Will Physical activity allow us to avoid disease states?

Will Physical Activity allow us to perform better academically?

HKIN 103 - Health, Wellness and Fitness Define HEALTH

Health:Optimal well-being that contributes to one’s quality of life. It is more than just freedom from disease. Health encompasses physical, mental, social, emotional, environmental, occupational and spiritual issues.

• W.H.O.

HKIN 103 - Health, Wellness and Fitness

Health Goals:

1. Improve the length and quality of life of Canadians

2. Eliminate Health inequalities among Canadians

How??

From: annual meeting of Federal, Provincial and Territorial Health Ministers, October, 2005

Seek a 20% increase in Canadians who are physically active, eat healthily, and are at healthy body weight.

1 Participation and influence in society 2 Economic and social security 3 Secure and favourable conditions during childhood and adolescence 4 Healthier working life 5 Healthy and safe environments and products 6 Health and medical care that more actively promotes health 7 Effective protection against communicable diseases 8 Safe sexuality and good reproductive health 9 Increased physical activity 10 Good eating habits and safe food 11 Reduced use of tobacco and illicit drugs, misuse of alcohol, a society

free from doping, and a reduction in the harmful effects of excessive gambling.

Health, Wellness and Fitness

Define WELLNESS The integration of intellectual, social,

mental, physical, emotional and spiritual components to expand one’s potential to live and work effectively, and make a significant contribution to society. It reflects how one feels about life as well as the ability to function effectively.

The Dimensions of Health and Wellness

- +Depressed HappyEmotional-Mental

Ignorant InformedIntellectual

Unfit FitPhysical

Lonely InvolvedSocial

Unfulfilled FulfilledSpiritual

Negative PositiveTotal Outlook

Health, Wellness and Fitness Define Physical Fitness

It is the body’s ability to function efficiently and effectively. It consists of five health related and six skill related components. It is associated with a persons ability to work effectively, enjoy leisure time, be healthy, resist hypo-kinetic diseases, and meet emergency situations.

Health, Wellness and Fitness

5 health related goals1. Body composition

2. Cardiovascular fitness

3. Flexibility

4. Muscular strength

5. Muscular endurance

Health, Wellness and Fitness

6 skill related goals1. Agility

2. Balance

3. Coordination

4. Power

5. Reaction time

6. speed

Health, Wellness and Fitness

What other factors impact on Health and Wellness?

1. Heredity

2. Environment

3. Access to medical care

Health & Longevity. Will physical activity increase our lifespan?

Hereditary Diseases

Cystic Fibrosis(1/2500 caucasians, 1/32000 asians)

Sickle-cell anemia(1/375 blacks) Huntington’s disease(1/20000

W.Europeans, 1/million africans/asians) Marfan’s Syndrome (1/5000) Haemophilia and many others

Environmental Diseases

Multiple Sclerosis (MS): Peculiar to higher latitudes

Congestive Obstructive Pulmonary Disease (COPD): 10 deaths/100000 in southern Europe, 30 deaths / 100000 in northern Europe. 51% of cases are female.

Increased morbity from Lack of Access to Medical assistance

BC Cancer Agency (2003) Relative incidence of cancer in: Vancouver - .87 Fraser valley - .97 Vancouver Isle - 1.03 Interior - 1.08 Northern BC - 1.09 Vs Provincial Avg. @ 1.00

Increased morbity from Lack of Access to Medical assistance

BC Cancer Agency (2003) Survival rates from breast / lung cancer as % Vancouver - 90/17 Fraser valley - 88/16 Vancouver Isle - 88/17 Interior - 89/17 Northern BC - 83/11

Major diseases causing death, ranked 1 - 10 2000cause 1900 cause 1 heart disease 1 pneumonia

2 Cancer 2 Tuberculosis

3 Stroke 3 Diarrhia 4 COPD 4 Heart disease 5 accidents 5 stroke 6 diabetes 6 liver disease 7 Pneum/flu 7 accidents/injuries 8 Alzheimer’s 8 cancer 9 Kidney disease 9 senility 10 Septicemia 10 diphtheria

Agents of Death in USA

1. Tobacco use 18.1%2. Inactivity 16.6%3. Alcohol consumption 3.5%4. Microbial agents 3.1%5. Toxic agents 2.8%6. Motor vehicles 1.8%7. Firearms 1.7%8. Sexual behavior 0.8%9. Illicit drug use 0.7%

Causes of Death in Canada

62% of Canadians are physically inactive

In 2004, over 2 million Canadians have diabetes, 90 – 95% are T2D.

By 2030, estimates are 3.5 million Canadians will have Diabetes.

The annual cost of Diabetes is estimated at $9 – 13.2 billion dollars.

Physical inactivity leads to over 25 chronic diseases

In 2000, 334,144 deaths due to physical inactivity in USA (CDC, 2003): a 30% increase from 1986

In 2002, W.H.O. estimated 2 million deaths worldwide from physical inactivity

Sedentary Death Syndrome (SeDS)

“Exercise is a treatment to attenuate disease symptoms, whereas physical inactivity is the actual cause of the disease” [Lees & Booth, (2004) CJAP,vol 29:4]

Sedentary Death Syndrome (SeDS)

Inactivity causes the

Disease which causes

DEATH

Conditions resulting from Sedentary lifestyle Angina,heart attack,coronary artery disease Stroke, Peripheral vascular disease Breast cancer, Colon cancer, Prostate cancer Congestive heart failure Depression, Less cognitive function Gallstone disease Pancreatic cancer High blood triglyceride, High blood cholesterol Hypertension, Low blood HDL Type 2 diabetes Obesity (more difficult time with weight control) Osteoporosis, Stiff joints, Physical frailty Premature mortality Sleep apnea Chronic back pain Falls resulting in broken hips

Physical Activity

No single activity provides all the benefits

In some cases, one type of activity can substitute for others

Something is better than nothing

But really, how much is enough??

Current ACSM/CDC Recommendations

“Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week”.

Surgeon General’s Report on PhysicalActivity and Health:http://www.cdc.gov.nccdphp/sgr/sgr.htm

Lesion in artery wall where the thrombosis starts

Arteriosclerotic plaque - cholesterol deposit

Atherosclerosis/Arteriosclerosis Atherosclerosis: (hard fat) fatty deposits on the

walls of the arteries. Arteriosclerosis: (hard artery) Plaque and

calcium deposits in the walls of the arteries. Plaque: dry and hardened deposits of

cholesterol (LDL-C) on the intima of the artery, or deposit build up at the sight of a lesion of the intima

Atherosclerosis/Arteriosclerosis Cholesterol:

Cylclomicrons High Density Lipoprotein Cholesterol (HDL-c) Low Density Lipoprotein Cholesterol (LDL-c) Very Low Density lipoprotein (VLDL) Intermediate Density lipoprotein (IDL)

Cyclomicrons carry dietary triglycerides to the liver, adipose and muscles. Remnants are taken up by liver and VLDL is released carrying more of the triglycerides to the cells.

HDL + lipoprotein lipase react with VLDL to release triglycerides carried from liver to cells. VLDL becomes IDL(mostly endogenous cholesterol), Which reacts with LDL-c(endogenous cholesterol) to produce HDL-c which acts as a ‘reverse transport’ carrying cholesterol from cells back to the liver.

LIVER

DIETARY TRIGLYC.

CYCLOMYCRONS

LIPASES

TRIGLYC.

REMNANTS VLDL

LDL-c + IDLHDL-c

HDL-c + lipase

To adipose &muscle

50%

50%

Triglycerides from muscle to liver

IDL

Cholesterol Levels High HDL-c levels are beneficial:

Removes LDL-c with endogenous cholesterol that leads to plaquing of arteries.

Helps transport triglycerides to cells for aerobic metabolism and storage. Lipoprotein lipase (LPL) break down the triglycerides to FFA’s & protein.

Exercise increases levels of LPL, which increases levels of HDL-c

BONE DENSITY Osteopaenia/ Osteoporosis

Loss of Bone mineral (predominantly Ca++) Causes by a lack of stress on the bones. Three major sites: wrist, femoral neck, lumbar

spine. The M.E.S.

Bone Density

To stop, or slow loss of BMD, Random, high intensity movements. Increase Ca++ intake to 1 gram/day Increase Vit. D intake to >800 IU / day

Aerobic activity will not do it! Calcium supplementation will not do it!

Adherence to Healthy Lifestyles Enabling factors:

1. Goal setting

2. Self-assessment

3. Self-monitoring

4. Self-planning

5. Performance skills

6. Coping skills

7. Consumer skills

8. Time management

Adherence to Healthy Lifestyles Reinforcing factors:

1. Success

2. Family support

3. Peer support

4. Support of health professionals

Adherence to Healthy Lifestyles

Females drop out of sport at a rate of 11% / yr from 12 - 17 years of age.

A ten year old female athlete has a 10% chance of still being involved at age 20 years.

95% of female smokers started before 18 years of age.

Adherence to Healthy Lifestyles

Males stay active longer than females -(why?).

Males stay in organized sport longer than females - (why?)

Adherence to Healthy Lifestyles

Males stay physically active because: Different endocrinology than females Different genome evolution: the hunter -

gatherer Other?

Adherence to Healthy Lifestyles

Males stay in organized sport longer because: Their infrastructure is better

• More leagues• More officials/coaches• More money• More opportunity

Lots of role models to emulate

Adherence to Healthy Lifestyles

Females drop out because: Lack of infrastructure, money Lack of role models in mass media Peer pressure Media generated image Socio-cultural indoctrination/stereotyping

Common Injuries

Muscle strains Ligament sprains Overuse syndromes Muscle spasms stitches

Treatment of Injuries

R Restricted movement

I Ice

C Compression

E Elevation

Exercising Safely in Different Environments

Heat Cold Altitude Pollution

Heat Related Illness

Heat cramps Heat exhaustion Heat stroke

The severity of heat related illness increases with the degree of dehydration

Exercise in the Heat

Avoid high heat/humidity Replace fluids Gradual exposure

(acclimatization) Dress properly Rest frequently Watch for signs

Exercise in the Cold

Wind-chill factor Dress in layers

Effects of Altitude

Lower partial pressure of oxygen leads to shortness of breath

Cold, dry air promotes dehydration

Acute mountain sickness

Pollution Indices

Ozone Pollutants Allergies

Readings so far:

Chapters 1, 2, 4 and 5 (Corbin text) Please read: Lees and Booth, Canadian Journal of

Applied Physiology, 2004: 29 (4).