BPK 340

1. BPK 340 Active Health: Behaviour and Promotion LECTURER: James B. Carter, PhD E-mail: carter@sfu.ca WEBSITE: www.sfu.ca/~carter OFFICE HOURS: Thursday 2:30-3:30 pm (K 8621) TM: Shane Virani E-mail: shanev@sfu.ca

2. Week Lecture Topic

3. Week Lecture Topic

4. Mark Distribution 10% In-class activities and participation 20% Assignments (2) 20% Proposal/Presentation 20% Midterms (2) 30% Final exam

5. Assignments/Presentation Groups: Elementary school children Seniors home Elementary school teachers Obese adults Middle school children Obese children High school students Pregnant group University students Office workers Construction workers Bus drivers Over 40 male hockey team Police officers Over 40 female soccer team Fire fighters Over 60 male soccer team Paramedics

6. Assignment #1 • 5%, due Jan 30, 2014 • Each individual submits their own assignment. • Group can work together gathering information. • Write a health information piece (e.g., brochure, article for a newsletter) for your specific target audience (~500 words).

7. Assignment #2 • 15%, due March 20, 2014 • Each individual submits their own paper. • Outline the general health behaviours of your selected group. Detail what intervention and promotion strategies you would use to improve the health of individuals in this group. Outline the expected results from this intervention. • Use a review article format and reference the appropriate material. Try to be original and come up with some unique intervention strategies. (~ 10 pages)

8. Proposal/Presentation • Proposal due Mar 6 (5%) • Introduction, background material, purpose of intervention, expected outcome of intervention, outline of presentation • Should be at least 10 double spaced pages • 1 proposal for each group • Presentations on March 20, March 27 (15%) • 12 to 15 minutes in length • all group members help present • as if you were speaking to the intended group • 3 minutes for questions • Class will grade presentations

9. Exams • Midterms, 10% each on Feb 6 and March 13, 2014 • 1 hour in length • Short answer, comprehensive questions • From material presented in lecture, Midterm #1: Weeks 1 to 4 Midterm #2: Weeks 5 to 9 • Final Exam 30% on April 15, 2014 • All course material (emphasis on concepts and solving problems) • Short answer, comprehensive questions • Approx. 2 hours in length, given 3 hours

10. In-class Activities and Participation • 10% • Show up to class and contribute to in-class discussions • Lose 1% for each class missed. • allowed to miss 1 class without penalty

11. BPK 340 Philosophy • Class is structured, but informal and relaxed. • Come to class every week and learn some practical information. • Work with other students to gain knowledge. • Keep an open mind and contribute to class discussions. • Course work is not difficult but you need to keep up with the course work. • Have fun and get a good grade!!!

12. Website WEBSITE:www.sfu.ca/~carter • Download notes from website and bring to class. • Read notes before class. • Add notes and examples in class. • For the exams you are responsible for all of the information in the notes. • Exams will focus on key concepts and practical application of the material.

13. HEALTH BEHAVIOUR AND PROMOTION Course Objective: • Examine the theories and models of health behaviour in the context of intervention and promotion strategies.

14. Introduction • Physical inactivity is a serious health issue in North America. • With technology people are becoming more sedentary. • Physical inactivity may contribute to the development of several chronic diseases and health issues. • Promoting physical activity is becoming a very difficult task for health professionals.

15. Defining Health World Health Organization: “Health is the state of complete physical, mental, and social well-being, not just the absence of disease or infirmity.” • The first time health meant more than an absence of illness. • “A resource for everyday life” (1984)

16. Defining Health • This definition implies that: • health is a process • people can influence their own health • health is related to our environment (social, physical and psychological) • health is a relative state (state of mind is crucial)

17. Wellness: The New Health Goal • Wellness – Optimal health and vitality… • The Dimensions of Wellness • Physical • Emotional • Intellectual • Interpersonal • Spiritual • Environmental • The six dimensions of wellness interact continuously influencing and being influenced by one another.

18. The Evolution Toward Wellness • Six dimensions of the Health and Wellness Continuum • Physical • Includes, body functioning, physical fitness, Activities of Daily Living (ADL) • Social • Ability to have satisfying relationships • Mental • Ability to think clearly, reason objectively

19. The Evolution Toward Wellness • Emotional • Optimism, Self-esteem, Self-efficacy (belief in your ability to change) • Environmental • Appreciation of the external environment and one’s role • Spiritual • Feeling as if part of a greater spectrum of existence. Beliefs, principals and values.

20. PhysicalFitness

21. What is physical fitness? • The body’s ability to respond or adapt to the demands and stress of physical effort. • Your ability to perform moderate to vigorous levels of physical activity without becoming overly tired.

22. Physical Fitness • Health-related fitness includes cardiorespiratory endurance, muscular strength & endurance, flexibility, and body composition • This helps you withstand physical challenges and protects you from disease

23. Physical Fitness • Cardiorespiratory endurance • Ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity • Muscular strength • The amount of force a muscle can produce with a single maximum effort • Muscular endurance • The ability to resist fatigue and sustain a given level of muscle tension

24. Physical Fitness • Flexibility • The ability to move joints through their full range of motion • Body composition • The proportion of fat and fat-free mass (muscle, bone, and water) in the body • Skill-related components of fitness • The ability to perform sport-specific skills which may require speed, power, agility, balance, coordination, and reaction time.

25. Benefits of Aerobic Exercise • Improved cardiorespiratory function • More efficient metabolism • Improved body composition • Disease prevention and management (week 2) • Improved psychological and emotional wellness

26. Additional Benefits of Exercise • Improved immune function • Prevention of injures and low-back pain • Improved wellness over the life span • quality of life

27. Components of an Aerobic Exercise Program • Warm-up and cool-down • Primary activity (FITT) • Frequency • Intensity • Time - Duration • Type - Mode of exercise • Realistic goals • Progression plan • Safety and cautions

28. The FITTness Formula Fitness Level Low Average High Frequency 3 3-4 5+ (days/week) Intensity-THR* 50-80% 60-85% 70-90% (% of max.HR) Time (min.) 15-20 20-45 30-60 TypeAny rhythmical activity: walking, cycling, stair machine, jogging, swimming, etc. *THR = target heart rate

29. Progression Plan Fitness training usually requires a structured exercise plan: • Initial Conditioning Stage (4 - 6 weeks) • Improvement Conditioning Stage (8 - 20 weeks) • Maintenance Conditioning Stage (after 6-12 mo.) • Start slowly, get in shape gradually, exercise consistently • Progression will depend on: level of fitness, age, health status, response to exercise, needs & goals, social support, initiative & motivation, access to facilities.

30. Increased Aerobic Capacity For young and middle-aged adults: • Usual improvement of 15-20% over 10-20weeksof training • However, it can increase 45-50%

31. Increased Aerobic Capacity Improvement depends on: • Age • Frequency of training • Intensity of training (motivation) • Duration (training volume) • Genetics

32. Developing Muscular Strength & Endurance • Types of strength training exercises • Resistance exercise • Isometric (static) • Isotonic (dynamic) • Choosing equipment (Whole body exercises) • Choosing exercises • Frequency • Intensity and time • A caution about supplements

33. Periodization of Strength Training Linear periodization • 4 weeks for each cycle Cycle 1 Cycle 2 Cycle 3 Cycle 4 3-5 sets 4-5 sets 3-4 sets 3-5 sets 12-15 reps 8-10 reps 4-6 reps 1-3 reps Non-linear periodization • 4 day rotation with 1 a rest day between each session Monday Wednesday Friday Monday 3-5 sets 3-5 sets 3-4 sets 3-5 sets 12-15 reps 8-10 reps 4-6 reps 1-3 reps

34. Current Popular Interval programs • Crossfit • P90X • Insanity • Tabata

35. Flexibility • Flexibility refers to the range of motion of a joint. • Flexibility is dependent on the pliability of muscles, tendons and ligaments. • When a joint lacks flexibility it is unable to move through its normal range of motion. Once this occurs, other surrounding joints must compensate to perform essential tasks. This biomechanical compromise can lead to injuries. • Poor flexibility significantly contributes to sprains, strains and back injuries.

36. Benefits of Flexibility • Increased physical performance • Decreased risk of injury (but not due to inclusion as part of a warm-up) • Increased blood supply and nutrients to joint structure • Increased quality and quantity of joint synovial fluid

37. Benefits of Flexibility (cont) • Increased muscular coordination • Improved muscular balance and postural awareness • Reduced muscular soreness • Decreased risk of low back pain

38. Controversy Surrounding Flexibility and Stretching • Optimum flexibility (sport specific?) • Types of stretching • Dangerous stretches • Stretching during warm-up and cool-down

39. Developing Flexibility • Current flexibility • Proper stretching technique • Frequency • Intensity and time

40. Training Specific Skills • Be sure to learn the skills required for the sports or activities in which you choose to participate to acquire competence • Seek instruction from a qualified teacher • Refine your technique, get over obstacles, and relearn skills you may have learned incorrectly

41. Designing an Exercise Program: • Basic principles of physical training • Specificity • Progressive overload • Frequency • Intensity • Time • Type • Reversibility • Individual differences

42. Designing an Exercise Program: • Selecting Activities • Be sure activities you choose contribute to your overall wellness and make sense for you • Finding a structured activity you can do with a friend or group might help you stick to an exercise program • Consider the accessibility, expense, and time associated with some activities

43. Designing an Exercise Program:

44. Demographic Variations in Adult Activity Levels • Despite the known benefits of physical activity, the level of activity in Canada remains low. • ~60% of Canadians are physically inactive. • Men are more active than women. • Physical activity decreases with age. • Activity increases with increasing levels of education and income.

45. Clearly the concept of getting people to adhere to the FITTness formula isn’t working. • Only 10-11% of the Canadian population are adhering to an exercise regime of optimal intensity. • So the emphasis is more on getting people moving these days rather than confusing them with percentages of age-predicted maximum heart rate. • However, optimal exercise intensity hasn’t changed, it is just that we appear to have reduced our expectations!!!!

46. Factors that Could Help Improve Adherence to an Exercise Program • Select appropriate exercise (e.g. obese => walking) • Set realistic goals • Amount of exercise • Intensity and duration • Time commitment and frequency • Physiologic and psychologic • Provide for a slow start (patience)

47. Program characteristics • Availability of programs • Convenient hours • Pleasant surroundings • Group activity usually helps • Highly motivated group leader • Record results (self-monitoring) • Positive feedback on improvements (reward systems)

48. Social support • Emphasize enjoyable and positive aspects • Do not equate success with winning • Understand the benefits of physical activity (education) • Self-discipline • Include other positive lifestyle changes (improved diet, alcohol, caffeine intake)