Fitness, Nutrition And Weight Management 2004
-
Upload
patty-melody -
Category
Sports
-
view
1.103 -
download
2
Transcript of Fitness, Nutrition And Weight Management 2004
FITNESS, NUTRITION AND WEIGHT MANAGEMENT:
THE POWER OF LIFESTYLE AND BEHAVIOR MANAGEMENT
(Ch.9-11)
Los Angeles Valley CollegeRepresenting 1 of 9 colleges in the
Los Angeles Community College District
RESOURCES
IDEA Fitness Journal
ACSM Health & Fitness Journal
Medicine & Science in Sports & Exercise
Sports Medicine Bulletin
NSCA Strength & Conditioning Journal
Dimensions of Wellness
Physical Health – ADL’s Mental Health Social Health Emotional Health Spiritual Health Environmental Health
Health Promotion/Prevention Primary prevention Secondary prevention Tertiary prevention
U.S. Leading Causes of Death Cardiovascular Disease Stroke Cancer Diabetes Accidents Flu/pneumonia
Cardiovascular Disease(part 1 of 2)
In 1993, 954,138 people in the U.S. died from heart disease
Forty two percent of all deaths are related to CVD One-sixth of CVD deaths are people younger than
65 years More than 60 million (1 out of every 4) Americans
have some form of CVD: hypertension (50 million), coronary heart disease (13.5 million), congestive heart failure (4.7 million), or stroke (3.8 million) (American Heart Association, 1995)
Cardiovascular Disease(part 2 of 2)
Coronary heart disease (CHD) accounts for more deaths than any other disease annually (489,000+ deaths)
CHD deaths greater among Blacks than Whites (Hispanics have a lower prevalence than Whites) (Public Health Service 1988)
CHD is caused by lack of blood supply to the heart muscle (myocardium) resulting in myocardial ischimia
CHD begins with a degenerative, progressive plaque build-up within the lining of the arteries known as atherosclerosis (Endothelial Damage Theory)
ACSM GUIDELINES 2000Coronary Artery Disease Risk Factors
Positive Risk Factors Family history Cigarette smoking Hypertension Hypercholesterolemia Impaired fasting glucose Obesity Sedentary lifestyleNegative Risk Factor High serum HDL cholesterol > 60mg/dL
(1.6mmol/L)
What is Fitness?
The ability of the body to adapt to the demands of physical effort
If the STRESS placed on the body is not enough there will not be the need to adapt
If the STRESS is too much the body may become injured
Being Physically Activevs. Adaptations thru Exercise Physical activity: any movement of the
body that is carried out by the muscles and requires energy
Exercise: a planned, structured, repetitive movement designed specifically to improve or maintain physical fitness
Recommendations of the U.S. Surgeon General
Moderate activity: on most, preferably all, days of the week a goal of 150 kcals/day (1000 kcals/week)
Examples of one day’s moderate activity: 30 minutes of brisk walking or 15 minutes of
running 30 minutes of raking leaves or 15 minutes of
shoveling snow two 10-minute bicycle rides or two brisk 15-
minute walks
Five Health-Related Components of Fitness
Cardiorespiratory Endurance The ability to perform prolonged, large muscle, dynamic exercise at moderate to
high intensity levels.
Muscular Strength The amount of force a muscle can produce with a single maximum effort.
Muscular Endurance The ability of a muscle or group of muscles to remain contracted or to contract
repeatedly for a long period of time.
Flexibility The range of motion in a joint or group of joints; flexibility is related to muscle
length.
Body Composition The relative proportion of fat-free mass (muscle, bone, and water) and fat in the
body
Table 11.1
The Cardiorespiratory System
Cardio: heart and blood vessels transports oxygen,
nutrients, and wastes among vital organs and tissues
Respiratory: lungs, air passages, and
breathing muscles supplies oxygen and
removes carbon dioxide
Cardiovascular Endurance
The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity
Key health-related component of fitness
1. CARDIOVASCULAR ENDURANCE RUNNING, SPEED WALKING, HIKING BIKING, DANCING, SKATING SWIMMING, CROSS-COUNTRY SKIING STAIR CLIMBING, TREADMILL ARM AND LEG ERGOMETRY ROPE SKIPPING, OR ENDURANCE
GAME ACTIVITIES
Your Target Heart Rate Zone
1. Estimate maximum heart rate (MHR) by subtracting age from 220
2. Multiply MHR by 60% and 90% to find target heart rate zone
3. Start at 60% or below if you have been sedentary
Benefits of Cardiorespiratory Endurance Exercise
Improved cardiorespiratory functioning:
Reduces risk of CVD Glycogen-sparing effect Increases ventilatory capacity Increases cardiac output Reduces risk of dying prematurely Reduces risk of developing osteoporosis Maintenance of body weight Reduces risk of developing diabetes
Benefits of Cardiorespiratory Endurance Exercise
Improved cellular metabolism: increases
capillaries in the muscles
trains muscles to work more efficiently may prevent damage to cells
Mitochondria
More Benefits of Cardiorespiratory Endurance Exercise
Reduced risk of chronic disease: cardiovascular
disease cancer diabetes osteoporosis
Image source: http://www.nof.org/osteoporosis/index.htm
More Benefits of Cardiorespiratory Endurance Exercise
Better control of body fat
Improved immune function
Improved psychological and emotional well-being
2. MUSCULAR STRENGTHACSM GUIDELINES 1. MAKE SURE YOU BREATH (avoid valsalva
manuver- high blood pressure) 2. SLOW-CONTROLLED MOVEMENTS – Avoid
momentum taking over the movement 3. FIND APPROPRIATE WEIGHT FOR 10-15 REPS 4. ONE SET – FULL ROM (range of motion) 5. 8 TO 10 DIFFERENT EXERCISES – utilizing
different major muscle groups of the body 6. Work to fatigue - NOT PAIN!
Muscles, Bones, and Tendons
Figure 11.2
The Overload PrincipleFigure 11.4
Major Muscle Groups
Upper Body – pectoralis major, deltoids, biceps, triceps, latissimus dorsi, rhomboids, trapezius, flexors & extensors
Mid-Section – rectus abdominus, external & internal obliques
Lower Body – quadriceps, hamstrings, gastrocnemius, tibialis anterior, hip flexors & extensors
Types of Muscle Contractions Isometric contraction Isotonic contraction Isokinetic contraction
3. MUSCULAR ENDURANCE
Biking (lower body) Running, Hiking, Walking (lower body) Swimming, Arm Ergometer (upper
body) Cross-Country Skiing (upper & lower
body) Stair Climbing (lower body)
Table 11.2
4. FLEXIBILITY
STATIC VS. BOUNCING (JERKY) STRETCHING
Stretching Exercises to Improve Flexibility
Figure 11.3
5. BODY COMPOSITION
PERCENT OF BODY FAT: WOMEN (20-25% BODY FAT) MEN (15-20% BODY FAT)
Principles of Physical Training
The F.I.T. Principle The Overload Principle Specificity Reversibility Individual differences
Your Goal Exercise Program Should Include:
The F.I.T. principle: Frequency
3-5 days per week for cardiovascular 2-3 days per week for strength/flexibility
Intensity Reach target heart rate zone Lift sufficient weight to improve strength
Duration ACSM and U.S. Surgeon General tell us: Minimum of
30 minutes per day Institute of Medicine tells us:
Sixty minutes per day
ACSM Guidelines for Aerobic Activity
Figure 11.1
TRAINING
“systematic and regular participation in exercise for the purpose of enhancing
sports performance.”
Tips on Training
Listen to your body
Train with a partner
Train your mind Keep your exercise
program in perspective
Train the way you want your body to change
Train regularly Get in shape
gradually Warm up and cool
down
ACUTE PHYSIOLOGIC RESPONSES 1) Marked reduction in muscle glycogen 2) Elevated body temperature 3) Decreased body weight - water loss 4) Muscle and joint fatigue 5) Lactate increase in blood 6) Respiratory distress
TRAINING ADAPTATION 1) Decrease resting HR 2) Increase stroke volume & cardiac
output 3) Increase VO2 max 4) Increase lactate threshold 5) Decrease body fat
Fitness Injuries
Causes Overuse injuries Traumatic injuries
Preventing Fitness-Related Injuries Appropriate footwear Appropriate equipment
Fitness Injuries Common Overuse Injuries
Plantar fasciitis Shin splints Runner’s knee
Treating Fitness-Related Injuries RICE: rest, ice, compression, and elevation
What kinds of sports injuries have you incurred?
Fitness Injuries
Exercising in the Heat Acclimatization Avoid dehydration Three heat stress illnesses:
Heat cramps Heat exhaustion Heat stroke
Can anyone describe the differences between these three illnesses?
Fitness Injuries
Exercising in the Cold Hypothermia concerns Prevention:
Consider the weather Wear layers Hydrate
Did you know that drinking alcohol can cause hypothermia to occur more quickly?
HANDOUTS
PAR-Q/INFORMED CONSENT HEART RATE CARD FITNESS ASSESSMENT CARD STRENGTH TRAINING CARD EXERCISE PRESCRIPTION CARDS FITNESS/NUTRITION LOGS EXERCISE DEMO HANDOUTS
Nutrition Hunger, Appetite, Satiety Define Nutrition – Science of food and repair
of the body Six essential nutrients – carbohydrates,
proteins, fats, vitamins, minerals, water Complex CHO vs. Simple sugars, Complete
vs. incomplete proteins Food Guide Pyramid, Portion Sizes, Reading
Food Labels, Conversion of calories and grams
Carbohydrates (55%), Proteins (15%), Fats (less than 30%)
Weight Management Caloric balance, 1600, 2200, 2800 calorie diet based
on the Food Guide Pyramid Body Fat, BMI, Ht./Wt.table, Adaptive Thermogenesis BMR (basal metabolic rate) 50-60%, RMR (resting
metabolic rate) = BMR + daily act. 90%, EMR (exercise metabolic rate) = RMR + exercise) 100-110%
Caloric restriction, substitution, choose nutrient dense foods, 1 lb. = 3500 calories
Successful weight loss programs are based on sound, scientific, long-term approaches, individualized to fit YOUR tastes. You should not lose more than 1-2 lbs./week. Anorexia (less than 800 calories/day).
Body Image Distortions (Anorexia, Bulimia, Binge eating)