Healthy and Effective Lifestyles

1. Healthy and Effective Lifestyles Wellness Physical Fitness Nutrition

2. Skinfold Technique used to measure Percent Body Fat • Skinfold thickness: layers of subcutaneous fat are measured at different sites of body to estimate total body levels • Accurate, easy to perform, inexpensive • 3- or 7-site procedure: Males Females chest supraillium  chest supraillium tricep abdomen  abdomen triceps subscapular axilla thigh  thigh thigh

3. Definitions of OverweightBased on height/weight (ht/wt) tables and BMI values • Moderately overweight = 20% > desired weight • Severely overweight = 40% > desired weight • BMI (body mass index) for differences in frame size is better than height/weight tables. BMI = Weight (kg)/ Height (meters) squared (see standard BMI chart) STANDARDS: overweight = > 25 obesity = > 30 severe obesity = > 40

4. Waist-to-Hip Ratio (WHR) • Waist to Hip is an effective way to examine regional fat distribution • HEALTH RISK MEN WOMEN • High risk > 1.0 > .85 • Moderate risk .90 – 1.0 .80 - .85 • Low risk < .90 < .80

5. Physical Activity Pyramid • Rest or inactivity such as reading or TV— minimum time here • Exercise for flexibility Exercise for strength and muscular endurance • Aerobic activity Active sports or hobby • Lifetime of physical activity

6. Major Causes of Death 1. Heart disease 6. Diabetes 2. Cancer 7. Pneumonia 3. Stroke 8. Alzheimer's 4. Lung disease 9. Kidney disease 5. Accidents 10. Septicemia The majority of deaths in the United States can be attributed in some way to unhealthy lifestyles. Greater than 80% are preventable!!

7. F I T Formula • F = frequency • I = intensity • T = time

8. Synonyms for Cardiovascular Fitness (CVR fitness) • Aerobic fitness • Cardiovascular endurance • Cardiorespiratory fitness

9. F I T Formula • F = 3 – 6x per week • I = HR in target zone • T = at least 20 minutes

10. TOO MUCH !! FITNESS ZONE Threshold for fitness INACTIVITY TARGET ZONE F = 3 – 6x per week I = 40-85% HR reserve 55-90% Max HR T = 20-30 min Target Zone: CV Fitness

11. Calculating Target Heart Zones • Maximum heart rate method • 220 – age yrs (< 40 y) • Max HR with aging 208 – (.7 x age yrs) • Working heart rate method = heart rate reserve • 40% - 85% Max HR

12. 6 very, very light 7 8 very light 9-12 light 13 somewhat hard 14 15 hard 16 very hard 17 18-20 very, very hard TARGET ZONE for using RPE Ratings of Perceived Exertion (RPE)

13. Summary of Target Zonesfor Aerobic Exercise

14. Types of Cardiovascular Activity: Physical ActivityPyramid • Aerobic Activities: • Examples: • Walking/jogging • Bicycling • Swimming • Aerobic dance Active sports recreation: tennis, basketball/volleyball, hiking, skiing

15. TOP TEN activities from the Surgeon General’s Report 1. Walking 2. Gardening 3. Stretching 4. Resistance Exercise 5. Jogging 6. Aerobic Dance 7. Cycling (in/out) 8. Stair climbing 9. swimming laps 10. Tennis

16. Muscular Endurance(FIT model) • Able to perform repeated muscular contractions • Stimulus for Muscle fitness: F = every other day I = 60 – 70% 1RM T = 2 – 3 sets of 8 – 15 repetitions

17. The Food Pyramid 1. Fats, oils, and sweets used sparingly 2. milk, yogurt and cheese 2–3 servings 3. meat, poultry, fish, dry beans, eggs and nuts 2–3 servings 4. Vegetable 3–4 servings 5. Fruits 2–4 servings 6. Bread, cereal, rice and pasta 6–11 servings

18. Types of Carbohydrates (2 types) • SIMPLE • Soda-pop, candy, sweets, fruits • Individual glucose or fructose molecules • COMPLEX • Pasta, rice, breads, potatoes • Chains of glucose molecules

19. Types of Protein • Sources = Animal (complete) >> meats and dairy Vegetable (incomplete) >> beans, nuts, legumes, grains • Types of Amino Acids: Nonessential (14) = can be made by body Essential (8) = must be made by body

20. Protein NeedsRecommended Daily Allowance (RDA) • RDA average = .8 grams/kg/day • RDA athlete = 1.2 – 1.6 grams/kg/day • High levels of protein intake above 2g/kg/day can be harmful to the body

21. Types of Fats • SATURATED • Animal sources • Solid at room temperature • UNSATURATED (poly- or mono-) • Vegetable sources • Liquid at room temperature

22. Dietary Fat Recommendations Less than 30% of calories in diet from fat Less than 1/3 of dietary fat should be saturated Ways to Decrease Intake of Fat Minimize “fast” foods Minimize processed food Use better cuts of meats Use low fat alternatives < use of condiments Eat lower fat snacks Choose foods with “artificial fats” Recommendations forFat Consumption

23. Dietary Recommendations:U.S.D.A. and Institute of Medicine • Protein = 10 – 35 % • Fat = 20 – 30 % • CHO = 45 – 65 %

24. These are organic substances that regulate numerous and varied chemical processes in the body They do not contain calories There are two types Fat soluble (A,D,E,K) Water soluble (B and C) Balance diet with the recommended servings of CHO, fats, and proteins will meet RDA guides Extra servings of green and yellow vegetables are good Extra eating of citrus and other fruits are good VITAMINS and Guidelines

25. Inorganic elements found in food that are essential to life processes About 25 are essential Classified as major or trace RDA’s have only been determined for 7 minerals: calcium, iron, phosphorus, iodine, zinc, magnesium, selenium Balance diet with the recommended servings of CHO, fats, & proteins will meet RDA guides Extra servings of green & yellow vegetables are good. Limit salt !! Dietary supplementation of calcium good for women MINERALS & Guidelines

26. WATER • VITAL TO LIFE !! • DRINK 8 – 10 GLASSES A DAY

27. Functions of Water • Comprises about 60% of body weight • Chief part of blood plasma • Aids in temperature regulation • Lubricates joints • Active participant in many chemical reactions

28. FIBER • Soluble = decreases cholesterol levels • Found in oat bran, fruits and veggies • Insoluble = reduces risk of colon cancer • Found in wheat bran and grains Recommendation : 25 – 40 grams/day

29. Types of Cardiovascular Activity: Physical ActivityPyramid • Aerobic Activities: • Examples: • Walking/jogging • Bicycling • Swimming • Aerobic dance Active sports recreation: tennis, basketball/volleyball, hiking, skiing