question

Healthy living

answer

different for everyone, disease free life, weekly exercise routine, optimal mental and physical wellbeing

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Purpose of lifetime fitness

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Develop a lasting interest in healthy living Describe physical, psychological, and socio cultural factors that influence wellbeing and the major health problems in society

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The American lifestyle

answer

Technology and automation take a toll on people's health

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How many deaths come from chronic disease related to lifestyle changes?

answer

7/10

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4 common risk behaviors

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lack of physical activity, poor nutrition, tobacco use, excessive alcohol consumption

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Cardiovascular disease

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Effect of heart on blood vessels, 600k deaths, 1/4 adults, coronary heart disease and heart failure

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Coronary heart disease

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Plaque builds up in the arteries, which supply oxygen rich blood to your heart High associated cost

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Atherosclerosis

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Plaque build up in arteries

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5 risk factors for cardiovascular disease

answer

sedentary lifestyle, high blood pressure, high cholesterol, smoking, obesity

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Improve fitness through daily physical

answer

Reduce body weight, blood pressure, LDL, increase HDL, insulin insensitivity, exercise tolerance

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2nd leading cause of death

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cancer (men 1 in 2 women 1 in 3)

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Risk factors for cancer

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obesity, tobacco use, unsafe sex, excessive skin exposure

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What is most common form of cancer?

answer

Lung

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Cancer and exercise

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1/3 of cancer deaths are related to poor diet, physical inactivity and obesity

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Obesity

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Contributes to cardiovascular disease and cancer, chronic disease Condition of having too much body fat 36% of americans?

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BMI for obesity

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above 30 and at least 30 pounds over the recommended weight

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Overweight

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A person with a BMI of 25-29 or who is between 25- 30 pounds over recommended weight

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What health risks is obesity associated with?

answer

cardiovascular disease, cancer, type 2 diabetes, arthritis, pregnancy complications, shortened life expectancy

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BMI calculation

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weight/ height squared

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Desirable BMI range

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18.5- 24.9 Risk of disease increases at 25

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How many youth are obese?

answer

12.5 million 17%

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Exercise

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Best predictors for long term weight loss and management To maintain weight loss you need 60 to 90 min of exercise a week, if you stop you will gain 100% back

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Best solution for losing weight

answer

A dietary and resistance training approach where 97% of weight loss originates from fat mass (only diet and diet and cardio approaches end up losing a lot of muscle tissue)

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Why is preserving muscle tissue important?

answer

For overall strength and functionality and preserving metabolism to control weight

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High cholesterol

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direct relationship with cardiovascular disease and obesity Blood lipids are carried in the blood stream by protein molecules HDL

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Good cholesterol

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HDL

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What is the healthy total cholesterol level

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Below 200 with greater than 40 coming from HDL and less than 130 coming from LDL Borderline high cholesterol level is between 200 and 239 Hish risk over 240

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What happens to cholesterol when you exercise?

answer

Exercise increases HDL and enzymes move LDL to liver where it is turned into bile

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Diabetes Mellitus

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8% of population 7th leading cause of death in US associated with hypertension and adult onset blindness Blood sugar is unable to enter cells because the pancreas is unable to produce insulin, the hormone needed to promote glucose uptake. Cells are insulin resistant

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Type 1 diabetes

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Usually in young people Pancreas doesn't produce much insulin Blood sugar is not optimally delivered into cells resulting in high blood sugar

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Type 2 diabetes

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Associated with obesity 90-95% of obesity Insulin is produced but cells are resistant and don't let insulin bring blood sugar into cells High blood sugar can lead to nerve damage, vision loss, sexual dysfunction, and decreased immune function 215k am under 20 have diabetes

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Exercise and diabetes

answer

Prevents type 2 Forces muscles to use glucose for energy so reduces blood sugar Increases insulin sensitivity for type 2 and lets insulin escort sugar into the cells Exercise can reduce need for glucose lowering medication

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Arthritis

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Most common form of disability 2 common forms: osteoarthritis and rheumatoid arthritis

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Osteoarthritis

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Degeneration of cartilage in joints Lack of cartilage creates a wearing on the surface of articulating bones causing inflammation and pain Some of the most commonly affected joints are in hands, knees, hips, spine

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Rheumatoid arthritis

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Affects less people Body's immune system attacks its own tissues Causes inflammatory response in joints leading to pain and stiffness Hands, feet, knees, wrist

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Arthritis and exercise

answer

V imp, increases strength and flexibility, reduces joint pain, helps maintain ideal body weight, lack of exercise makes joints more painful and stiff bc keeping muscles and surrounding tissue strong is crucial to keep joints moving correctly Not exercising reduces range of motion

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Osteoporosis

answer

Bones lack minerals that are needed to keep them strong Mostly affects wrists, hips, lumbar spine causing bones to become brittle

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"Porous bones"

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Leading cause of serious disability in the elderly population Women are most susceptible after menopause because of a loss of estrogen which increases the rate that bone mass is broken down

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Osteoporosis and exercise

answer

Bone density promoted early in life if proper diet with calcium and vitamin d is consumed in addition to strength training and weight bearing activities such as walking, jogging, dancing

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When is peak bone mass?

answer

Early adulthood

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Pain

answer

Impacts overall function, more common now than 40 years ago, decreased physical activity may lead to muscular dysfunction and pain and injury

question

Most common form of pain

answer

Low back pain affects 8/10 adults, severe headache and neck pain are next

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Physical activity and injury prevention

answer

The extent we condition our bones and muscles influences our risk of injury Less conditioned, higher risk

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What percent of adults meet minimum requirement for aerobic and muscle strengthening activity?

answer

20.6%

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Freshman 15

answer

Average gain is 4 pounds due to poor eating habits and stress Most gain in college happens freshman year increase in body fat and waist circumference

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Stress

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Exercise can help deal

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Stress management

answer

Emotional and physical health are closely related Individuals with stressful lives have a higher risk of developing coronary heart disease, hypertension, ulcers, and a weakened immune system it is possible that it is also a risk factor for cancer

question

How to manage stress

answer

Time management, exercise, goal setting, relaxation techniques, enough sleep

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Typical American diet

answer

Americans usually don't eat well Consume an average 240 more calories/ day than 40 years ago Proper nutrition to enhanced health and overall well being Diet supplies all essential nutrients needed to carry out normal tissue growth

question

How to lose weight

answer

Eat fewer calories than you expend

question

How much exercise should you get?

answer

2.5 hours of moderate intensity aerobic exercise/ week or 1.25 hours of intense aerobic activity such as jogging or running per week Do muscle strengthening activities 2 or more days a week

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Healthy People 2020

answer

10 year agenda for improving nation's health Designed to identify the most significant, preventable threats to health and to establish national goals to reduce these threats

question

4 main goals of healthy people 2020

answer

1. Attain high quality longer lives free of preventable disease, disability, injury and premature death 2. Achieve health equity, eliminate disparities, and improve health of all groups 3. Create social and physical environment that good health for all 4. Promote quality of life, healthy development, and behavior across all life stages

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Lesson 1 end points

answer

1. American lifestyle does little to maintain proper health 2. Sendentary and poor diet are the major causes to risk of chronic disease and injury 3. Lifestyle related deaths are preventable and within your control 4. Will also reduce stress and improve disposition 5. Healthy people 2020 is key initiative that will provide a road map to better health for all

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