LFIT notes (for final) - Module 1 health Status and...

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Module 1: health Status and Benefits of Physical Activity Current Health Status: Technology has eliminated need for physical activity 57% of all deaths are caused by lifestyle problems – cardiovascular and cancer 80% of these deaths are preventable Cardiovascular Disease : range of diseases that affect heart or blood vessels. Account for 35% of all deaths High blood pressure Coronary heart disease: fatty deposits narrow arteries, heart can’t get O2 or nutrients Congestive heart disease Stroke Cancer: 2 nd leading cause of death among adults 44% probability in men, 38% in women Lung cancer: big problem b/c of tobacco To prevent cancer: exercise, proper diet, smoke cessation, physical fitness Obesity : considerably overweight BMI > 30 or 30lbs overweight 21% of adult men, 27% women, 1/3 youth Overweight : BMI 25-29.99, 25-30lbs overweight Overweight/Obesity leads to: Cardiovascular disease, type 2 diabetes, high cholesterol, osteoarthritis, cancer, pregnancy complications, shortened life expectancy, decreased quality of life Cholesterol: - HDL: high density lipoproteins – good - LDL: low density lipoproteins – bad - Healthy < 200, high > 240 Diabetes: - Type 1: Juvenile Diabetes – pancreas doesn’t make enough insulin - Type 2: cells are resistant to insulin o 90-95% o Mainly overweight people Arthritis: - Baby boomers are at risk - Lack of exercise makes joints more stiff – so be sure to exercise - Rheumatoid Arthritis: o 2.1 million people affected o Body’s immune system mistakenly attacks its own tissue o Hands, feet, wrist, and knees are most affected - Osteoarthritis: o 21 million Americans affected o Degeneration of cartilage in joints o Hands, knees, hips, spine = most affected - Osteoporosis: porous bone o Bones lack necessary minerals to keep strong and healthy o Leading cause of serious morbidity in elderly o Wrists, hips, spine are most affected o Post-menopausal women at greater risk b/c < estrogen Stress: - Cause: college exams, paying bills, caring for children, high workload
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- Stress management: time management, exercise, goal setting, relaxation techniques, proper nutrition Physical Activity: needed to be healthy - Plan 1 : 30 min of general activity 5 day/week - Plan 2 : 20 min of vigorous activity 3 days/week and 20 min strength training 2 days/week - Need at lest 60-90 minutes a week! Healthy people 2010 initiative: - Goals : increase quality and years of healthy life, eliminate health disparities - 10 important areas: 1. Physical activity 2. Obesity 3. Tobacco use 4. Mental health 5. Injury & violence 6. Substance abuse 7. Responsible sexual behavior 8. Immunization 9. Access to health care 10. Environmental quality Module 2: Health and Fitness assessments Fitness Assessment: systematic problem-solving method that provides the basis for making educated decisions about exercise where to start and how to modify exercise – goals, needs, status Physiological Assessments: Resting heart rate, blood pressure o Resting heart Rate: Typical resting heart rate: 60-80 bpm Elite athletes are more like 40bpm
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