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YOUR HEALTH: A LIFETIME PLAN Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending. ~Author Unknown. Written and Presented by : Zack Zade CSCS, DPT ’14

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YOUR HEALTH: A LIFETIME PLANThough no one can go back and make a brand new start, anyone can start from now and make a brand new ending. ~Author Unknown

Written and Presented by:

Zack Zade CSCS, DPT ’14

Certified Strength & Conditioning Specialist - National Strength & Conditioning Association)

Student - Des Moines University Doctor of Physical Therapy Program, Class of 2014

Health Promotion Practicum

January 2012


Upon conclusion, observer will be able to:

  • Identify ingredients for creating and following a healthy lifestyle plan.
  • List several benefits for attaining better health.
  • Recognize common components of an exercise and nutrition program.
  • Create a simple workout program based upon scientific research and age-specific recommendations.
  • Be able to write goals using SMART framework.
  • Develop a personalized plan to track progress.
  • Assess their current level of health using objective data.
motivation determination

Organize your thoughts – set direction – Identify pitfalls:

  • Some Questions to answer:
    • Why do you want to make a change?
    • What has stopped you before?
    • What are your weaknesses?

List at least 5 great accomplishments to remind yourself of how capable you are when you set your mind to something.

motivation determination cont

Need More Reasons to be healthy?

Live longer Less muscle pain

Greater flexibility Improved blood profile

Faster injury recovery Stronger immune system

Energetic sex life Reduced healthcare costs

Reduced Insurance Rates Less risk of disease

More self-confidence Sleep better

More Energy

Less hospital time & expenses

Better focus & retention of information

More muscle = faster metabolism

assessment know your body from head to toe
ASSESSMENT - Know your body from Head-to-Toe!
  • Schedule physical examination with doctor
    • Ask for blood panel, including fasting blood glucose
    • Ask about physical activity recommendations
  • Record accurate/ current health data in one place
    • See “My Health Data” for suggestions
assessment know your body from head to toe1
ASSESSMENT - Know your body from Head-to-Toe!

A Comprehensive Health Fitness Evaluation(ACSM p. 101)

  • Prescreening Risk Stratification (discuss with doctor)
  • Resting HR, BP, Height, Weight, BMI, ECG (if appropriate-Doctor)
  • Body Composition
    • Circumference sites (most important is waist - others include: Abdomen, Arm, Hips, Calf, Forearm, Thigh)
    • Skinfold Assessment (Bodyfat %)
  • Cardiorespiratory Fitness
    • Submax YMCA cycle ergometer or treadmill test
    • Graded exercise test (performed by qualified professional)
  • Muscular Strength
    • 1, 4, 6, or 8 repetition maximum testing
    • Upper body (bench press) & lower body (leg press)
  • Muscular Endurance
    • Curl-up test
    • Push-up test
  • Flexibility
    • Sit & Reach test or angular measure of isolated joints (physician, physical therapist, or skilled trainer)
exercise phases
  • Warm-up:
    • 5-10 min low to moderate aerobic activity
  • Stretching
    • At least 10 min of stretching performed after the warm-up or cool down phase
    • Key: warm muscles stretch better
  • Conditioning:
    • *10-60 minutes of aerobic, resistance, sport, or combination activities

*Exc. bouts of 10 minutes are acceptable if you accumulate at least 20-60 min total per day

  • Cool-down
    • 5-10 min low to moderate aerobic activity
exercise cardiorespiratory
EXERCISE - Cardiorespiratory
      • Frequency
        • 5 days/week of moderate intensity exercise –or-
        • 3 days/week of vigorous intensity exercise –or-
        • 3-5 days/week of combination moderate and vigorousintensity
      • Intensity
          • Train, don’t strain. “No pain, no gain” is not the guideline for most to follow!
          • Ways to measure:
            • Rating of Perceived Exertion (RPE) – Subjective Measurement
              • Scale ranging from 6-20
              • 6 = no work at all; just sitting in place , 20 = extremely difficult; absolute maximum
              • “Talk Test” – at 13-14 RPE you can talk normally, 15 and above – cannot carry on conversation
            • % Age predicted heart rate max (% HRMAX) – Objective Measurement
              • = HRMAX x %desired , HRMAX= 220 – Age
              • Example: 30 y/o at 70% HRMAX → (220-30) x 0.7 = 133 bpm
                • MODERATE Intensity = 64-76% HRMAX; 12-13 RPE
                • VIGOROUS Intensity = 77-95% HRMAX; 14-17 RPE
exercise cardiorespiratory cont
EXERCISE – Cardiorespiratory (cont.)
      • Time (aka Duration)
        • 20-60 minutes
        • Can be 10+ min bouts that accumulate through the day
        • Low intensity? - Longer duration, e.g., 30+ minutes
        • Higher intensity? - Shorter duration, e.g., ≤ 20 minutes
      • Type (aka Mode)
        • Type of exercise/activity matched to fitness component
        • Cycle, swim, kickboxing, calisthenics, yoga, etc.
      • Progression
        • Advancing any component of the FITT framework—change one at a time!
        • Changes should be made gradually, avoiding large increases
exercise resistance training
EXERCISE – Resistance Training
      • Frequency
        • 2-3 days/week, training each major muscle group
        • Rest muscle group at least 48 hours between sessions
        • Major Muscle Groups:

Chest Back Shoulders

Arms Stomach Glutes(Buttocks)

Thighs Calves

      • Intensity
        • Train, don’t strain. “No pain, no gain” is not the guideline for most to follow!
        • 8-12 reps at 60-80% of the maximum amount of weight you can lift
        • Older individuals or poorly conditioned should begin at 10-15 reps at a lower percent of maximum
exercise resistance training1
EXERCISE – Resistance Training
    • Time (aka Duration)
      • Moderate rate of 3 seconds up (concentric), 3 seconds down (eccentric)
      • 2-4 sets per muscle group
      • ~2-3 minutes between sets (multi-joint), ~1-2 min (single joint),
      • ≤ 1 hour to complete program
    • Type (aka Mode)
      • Free weights, machines, bands, calisthenics, etc.
      • 8-10 exercises that address major muscle groups of the whole body
      • Work larger muscle groups before smaller groups, multi-joint before single-joint
      • Have a menu of a few exercises for different groups; pick a different menu item every few sessions
    • Progression
      • Advance any component of the FITT framework—change one at a time!
      • Changes should be made gradually, avoiding large increases
exercise guidelines
EXERCISE – Guidelines
  • Physical Activity Guidelines
    • CHILDREN & ADOLESCENTS (6-17 y/o):
      • 1 hour or more of physical activity daily
      • Several Bouts of 15 min.
      • Extended periods (periods of two hours or more) of inactivity are discouraged for children, especially during the daytime hours
    • ADULTS (<65 y/o):
      • A minimum of 2.5 hrs. (150min) of moderate-intensity aerobic activity a week
      • Muscle-strengthening activity on 2 or more days a week – targeting all major muscle groups
      • Same recommendations as adults, granted their abilities and conditions allow
      • Balance exercises may be warranted if risk of falling present
  • Reversibility Principle – use it or lose it! Decreased function apparent in 1-2 weeks
    • Good news: can decrease training frequency (~1x/wk) and maintain
  • Some Tips:
  • Whole foods
  • Eat Slowly
  • Sit down to eat
  • Eat with others if possible (granted they don’t overeat)
  • Chew thoroughly
  • Take time to think… Why am I eating this?
  • Eat according to activity level
  • Choose nutrient dense foods (i.e. Almonds vs Potato Chip analogy)
  • If you are having trouble controlling your weight… track your diet (you may be surprised)
  • Avoid added sugar and sweeteners – increases appetite & cravings
  • Carbohydrates
    • 45 – 65% of total daily Calories
    • Fiber 14 grams/1000 Calories
    • Limit refined grains
  • Fat
    • 20 – 35% of total daily Calories
    • <10% of total Calories from saturated fats
    • <300 mg cholesterol
  • Protein
    • 10 – 35% of total Calories
  • Fluid and Electrolytes
    • Fluid follow thirst…i.e. drink when you are thirsty
    • Sodium - <2300 mg, reduce intake to 1500 mg for persons older than 51, and those of any age who are African American, have hypertension, diabetes, or chronic kidney disease.
    • Potassium >4,700 mg
  • Calorie Contents:
    • Carbohydrate (1g) = 4 Cal.
    • Protein (1g) = 4 Cal.
    • Fat (1g) = 9 Cal.
troubleshooting exercise nutrition
TROUBLESHOOTING – Exercise & Nutrition
  • Troubleshooting EXC & NUTRITION: I’m not getting the results I want.
    • Remember:
      • Consistency is crucial – the process works. Have faith!
      • Don’t be too hard on yourself. Be proud of your efforts!
        • Positive perspective → Positive results
    • Double check/Areas to tweak:
      • Are you being challenged?
        • If not: increase resistance, repetitions, duration, etc.
      • Are you being consistent?
        • Review your journal/ planner to see if you are adhering to your plan.
  • Are you really not getting results or is it just you being overly critical?
    • Perform an assessment to find out – objective information can be a good motivator
accountability teamwork
  • Find a workout partner:
    • Difficult to skip a workout if someone is counting on you showing up.
    • Reciprocating energy and motivation
    • Friendly challenges
    • Camaraderie
  • Tell people about what you are doing:
    • People will ask how you’re doing... reinforcing your desire to follow through with your plan.
    • People are more likely to encourage & compliment if they know you are working on something.
    • Talking about your health and goals reinforces your passion and desire.
accountability teamwork1
  • Hire a personal trainer
    • It is harder to cancel a workout when your hard earned money is at stake.
    • They are motivated, skilled professionals whose passion is promoting your health and wellness.
    • Familiar with your excuses.
    • Skilled in adapting programs to improve adherence.
  • Sign a covenant with yourself, get witnesses, place in prominent place:
    • List your goals and display them so that you are continually reminded.
      • Out of sight – out of mind is the enemy here
      • Utilize consistent reminders
  • Record accurate/ current health data in one place
    • See “My Health Data”
  • Keep daily record/journal:
    • Use paper journal, electronic document, notebook, calendar, phone, etc.
    • Must be appropriate for you, and easily/frequently accessible– no right or wrong method.
    • Record whatever you deem important – the key is in simply recording something (this is a motivational tool!!)
      • Possible journal items:
        • Workout Intensity Time (duration) of activity
        • Time of day Heart Rate
        • Hours of Sleep Water intake
        • Foods eaten today Workout partner
        • Exercises performed # of Miles
        • Weather Mood
        • Hrs. at work Weight
        • Time to bed – Time awake Etc. etc.

GOALS & REWARDSI don't care how much power, brilliance or energy you have, if you don't harness it and focus it on a specific target, and hold it there you're never going to accomplish as much as your ability warrants.  ~ZigZiglar

  • Why Make Time For Goals?
      • Provides focus and purpose to life
      • Achievement gives beneficial feeling of accomplishment
      • Achievement leads to … REWARDS!!!
      • Giving time and thought towards making goals brings one closer to desired objective.
goals steps
GOALS -Steps
  • Brainstorm:
  • Begin with big picture, think long term.
  • Think about multiple goal areas.
    • Reaching these goals may be related to your health goals.
    • Can increase focus and motivation.
  • Do not worry about format, jot down your dreams & aspirations
  • Areas to consider (in addition to health goals):
  • Family Friendships Romance & Marriage
  • Spirituality Home Profession
  • Education Community Service
  • Financial Travel Hobbies
goals steps1
GOALS -Steps

2. Write S.M.A.R.T. goals:

  • Specific:Your goal should have its expected outcome stated as simply, concisely and explicitly as possible. This answers questions such as; how much, for whom, for what?
  • Measurable:a measurable goal has an outcome that can be assessed and/or measured in some way.
  • Attainable:an attainable goal has an outcome that is realistic given the current situation, resources and time available. Goal achievement may be more of a “stretch” if the outcome is tough or there is a weak starting position.
  • Results Orientated & Relevant: a results orientated and relevant goal helps maintain focus on the mission or the “bigger picture.”
  • Time-bound: a time-bound goal includes realistic timeframes. Sometimes timeframes are imposed. When that is the case, carefully consider what is attainable within the imposed timeframe.

Example Goal: By March 1, 2012 an improvement of my cardiovascular endurance will be demonstrated by a decrease in timed 1-mile run from 10:00 min to 9:00min.

3. Implement Plan & Achieve Goals

  • Take time to celebrate your accomplishment
  • Important to reinforce positive results
  • Also gives you something to look forward to (another motivator)
  • Ideas:
    • Vacation
    • Free time
    • New toy or gadget
    • Celebratory meal
    • Learn a new skill (guitar, language tutor, sculpting, stained glass, etc.)
    • Etc. Etc. – Whatever gets you motivated
and last but not least gear
And last but not least… GEAR

Don’t be stingy and neglect importance; quality equipment and preparation facilitates convenience:

  • Cool gym bag always packed and ready to go
    • Toiletries bag

Deodorant Hair gel Cologne


Razor Tweezers/Clippers/Scissors Etc. Etc.

    • Powder (suggested for moisture management)
    • Towel (pack in plastic bag after shower)
    • Appropriate footwear
      • Strength Training – thin soles, cross trainers
      • Running - Preferred running shoes
    • Workout clothes: Proper Fitting/Stylish/Fun/Comfortable/Functional
    • Fresh clothes (don’t forget socks & undies)
  • Heart rate Monitor (Recommended)

Resources:ACSM. ACSM's Guidelines for Exercise Testing & Prescription (8th ed.). Lippincott Williams & Wilkins,2009. National Association for Sport and Physical Education. (n.d.). Physical activity for children: A statement of guidelines for children ages 5 - 12, 2nd edition. Retrieved from State Department of Education. (n.d.). Writing smart goals . Retrieved from U.S. Department of Health and Human Services and the Department of Agriculture. Dietary guidelines for Americans. 2005. Washington, DC: U.S. Government Printing Office, 2005. p. 19-22United States Department of Health & Human Services Physical Activity Guidelines for Americans, available at (October 7, 2008).World Health Organization. (1948). Retrieved from World Health Organization website: