LFIT Final

60 percent

Coronary heart disease

Smokeless tobacco instead of cigarettes

25 to 30 pounds over the recommended weight for their height.

High-density lipoproteins (HDL)

Below 200 mg/dl

Type 2 diabetes

Osteoarthritis

$127 billion dollars

50-60%

Cardiovascular diseases and Cancer (especially lung).

High cholesterol (which is blood lipids, like fatty acids), Sedentary lifestyle due to technology

increase quality and length of healthy life and eliminate health disparities, better health for all, because with knowledge comes understanding and happier healthier citizens are always good. Good health is achievable and this initiative aims to make it easy for everyone.

mental health

Increased heart rate

120 mm Hg - 130 mm Hg

Pushup test

Performing repetitive motions throughout the day

Scale Weighing

Optimal cardiorespiratory efficiency

Elbow postural distortion

an anterior pelvic tilt

rounded shoulders and forward head.

Cardiovascular disease is a broad term used to describe a range of diseases that affect the heart or blood vessels, it's any disease within the cardiovascular system (blood, heart, blood vessels). More than 35% of all deaths in the US are related to cardiovascular disease. Some cardiovascular diseases are high blood pressure, coronary heart disease (fatty deposits narrow the arteries), congestive heart disease and strokes. It affects people with high blood pressure, usually overweight, can be hereditary

Fix 10 major areas: Physical activity, Obesity, Tobacco Use, mental health, injury and violence, substance abuse, responsible sexual behavior, immunization, access to health care, environmental policy

A fitness assessment is a systematic problem-solving method that provide an individual with information on where and how to start and maintain an excercise program, this way needs and status can be compiled. Physiological assessments provide a wealth of information regarding overal health, and a guideline as to how to acheive peak physical fitness. Two examples: assessing resting heart rate (lower heart rate= more strong, efficient heart, should be from 60-80 BPM) and blood pressure (uncontrolled high blood pressure can lead to stroke, heart attack/failure, kidney failure) Systolic: pressure produced by heart to pump blood thru body. Diastolic is the minimum pressure within the arteries through a full cardiac cycle. Different ways to assess fitness: Resting Heart Rate, Blood Pressure, BMI, Cardiorespiratory efficiency, Flexibility, and Muscular Endurance, Postural Assesment.

1: Moderate activity for 30 minutes a day for five days a week 2: Intense activity for 20 minutes a day three times a week, and resistance training two times a week

A fitness assessment is a systematic problem-solving method that provide an individual with information on where and how to start and maintain an excercise program, this way needs and status can be compiled. Physiological assessments provide a wealth of information regarding overal health, and a guideline as to how to acheive peak physical fitness. Two examples: assessing resting heart rate (lower heart rate= more strong, efficient heart, should be from 60-80 BPM) and blood pressure (uncontrolled high blood pressure can lead to stroke, heart attack/failure, kidney failure) Systolic: pressure produced by heart to pump blood thru body. Diastolic is the minimum pressure within the arteries through a full cardiac cycle. Different ways to assess fitness: Resting Heart Rate, Blood Pressure, BMI, Cardiorespiratory efficiency, Flexibility, and Muscular Endurance, Postural Assesment.

Body Composition Assessments help to determine if an individual's weight and fat percentages are healthy. People with too much fat are at risk for high blood pressure/cholesterol, diabetes. It can help determine whether a person needs to lose weight/fat and what kind of exercise to do

BMI: Body Mass Index, used to determine if an individual's weight is appropriate for their height. BMI is either calculated via a proportion of height and weight or a machine (underwater weighing, electropulse thing). Healthy BMI is 18.5-24.9, doesn't diferentiate between fat and lean body mass.

Overweight is a person who has a BMI of 25-29.9, and who is 25 to 30 lbs over the recommended weight for height. Obesity is the condition of being considerably overweight, with a BMI of 30 or more, and who is at least 30 lbs greater than their recommended weight.

Posture is important for body efficiency and injury prevention. A postural assessment determines whether their are postural distortions. Distortions indicate weak muscles and imbalances, and recognizing them allows individuals to fix them. There are lower extremity postural distortions, lumbo-pelvic-hip postural distortions, and upper extremity postural distortions. Improving posture allows the body to function properly, increase flexibility and strength potential and reduce chances of injury.

Vitamins

Vitamins and minerals

Fats

Consume less than 20 grams of fiber

25 grams

must be supplied by a diet

carbohydrates

true

serves as insurance for a less than optimal diet.

food and beverages

The three macronutrients are proteins, carbohydrates, and lipids. It's important to maintain appropriate amounts of each to maintain bodily function, not developing deficiencies. They provide energy for all bodily functions. Carbs and fats provide energy and protein to support the immune system and build and repair tissue.

Micronutrients are required only in small amounts, they are vitamins and minerals.

The relative salt, fat, and sugars in the carbohydrate sources, whole grains etc. Limit sugar intake, chose only natural sugars, fiber, legumes, chose whole foods, get 25 grams of fiber a day.

It's important to balance calories expended with calories consumed to maintain health. 80% of deaths are related to consuming too many calories (bad ones)

Lumbo-pelvic-hip Complex, Thoracic Spine, & Cervical Spine

Core-stabilization

floor crunches

transverse abdominus

external obliques

Ball Bridges

Medicine Ball Rotation Chest Pass

complex-simple

Balance power

Balance Strength

Age, previous injuries, and activity level can all negatively affect flexibility.

Flexibility is the normal extensibility of all soft tissue that allows the full range of motion of a joint. For extensibility there must be optimum muscular control throughout the entire range of motion (dynamic range of motion), combination of flexibility and the nervous system's ability to control the range of motion efficiently.

Muscles and ligaments are shortened due to inactivity and this decreases the body's ability to maintain proper posture, increases the risk for low back pain, join pain and the risk of injury in everyday activities

Self myofascial release: focuses on neural syste, and the fascial system/fibrous tissue that surrounds and separates muscle tissue, it reduced pain from latent trigger points and is a method of self massage -Static stretching: passively taking a muscle to the point of tension and holding it, elongates and relaxes the muscle improving joint range of motion, decreases the chance of injury, improves posture, improves function prior to activity -Dynamic stretching: uses force production of a muscle and the body's momentum to take a joint through the full available range of motion, increases heart rate and respiration, increases tissue temperature, reduces tightness and improves performance, delivers oxygen to working muscles -Yoga and Pilates: yoga is the practice of posture as exercise, good posture leads to proper muscle flexibility and full ranges of motion

stroke volume

cardiac output

100 meter sprint

Increased risk of obesity

decreased tissue temperature

65% to 75% of max heart rate

Increases heart rate after exercise

Respiratory pump

Blood vessels

90% of max heart rate

to increase the individual's ability to stabilize their joints, spine, and posture during activity, it provides stabilization as well as neuromuscular efficiency. Stability= core and balance.

-core training: improving ability to properly activate core is vital to improving overall function, hips, pelvis, lower back -balance training

Stabilization system ensures proper segmental stabilization of each vertebrae of the spring during exercise or activity. It's just the core and muscles close to the spine. Movement system is optimal force production, force reduction, comes after stabilization. They are the larger muscles on the outside that move. It is important to understand this difference to prevent injury and perform activities safely and effectively stabilizing before carrying out movement.

Decrease risk of injury

TRUE

cardiorespiratory endurance

Walking

self myofascial release

Static-Stetching

Dynamic stretching

Low Body Fat Percentage

Tight Chest and Upper Neck Muscles

Tight hip flexors and weak gluteals

the system provides the tissues of the body with oxygen, nutrients, protective agents, and a means to remove byproducts/waste.

the heart, blood, and blood vessels as well as respiratory pump (sternum, ribs, vertebrae, muscle), and respiratory passageways

it is necessary to sustain the energy requirements of a normal life and cr endurance helps maintain body weight. The more fit an individual is the more efficiently oxygen is spread to body, prevents disease

frequency, intensity, time, type, enjoyment

Cardio intensity is measured by heart rate or maximal oxygen consumption, also by perceived exertion/difficulty level, the step test. This is important because you must have a means by which you can measure progress.

1: 65-75% of max heart rate, 9-11 difficulty, 2: 75-85%, 13 difficulty, 3: 85-90 or sometimes 100, perceived as 18.

Increasing resting heart rate

light, high

Increase in muscle size

foam roll

TRUE

eccentric

Decreases joint range of motion

true

true

Stabilization → Strength→ Power

Strength is the ability of the neuromuscular system to provide internal tension and exert force against external resistance. Hypertrophy: increased muscle mass leads to increase in metabolic rate and ability to burn calories. Endurance: ability for muscles to work for extended periods of time, important for athletes and for those seeking fat loss. Maximal strength: the ability to lift heavy loads, not necessarily with high reps Power: the ability to generate force quickly

Develop stabilization (muscular endurance and core strength, neuromuscular control), then strength (enhancement, hypertrophy, maximal), then power. Ways to do this: change the exercises, amount of weight used, number of sets/repetitions, rest periods.

Aerobic exercise improves cardiorespiratory fitness, but muscular strength is important for athletic performance and normal activities of daily life such as bending, turning, lifting. Important for overall health and well being.

Concentric: acceleration, exerts more force than is being placed upon it, muscle shortening occurs while tension is developed to overcome resistance (ex: dumbell biceps curl) Eccentric: deceleration, stabilization, exerts less force than is being placed upon it, muscle lengthening occurs, known as negative, (ex: downward phase of dumbell biceps curl) Isometric: stabilization, contraction. exerts a force equal to the force placed upon it, considerable force generated without movement, no joint movement. (ex: pause between upward and downward parts of bicep curl)

improves bone density decreasing the risk for osteoporosis, decreases risk for diabetes, heart rate and blood pressure decrease, perform everyday activities more efficiently, alter body composition by encouraging weight loss via calorie expenditure, improve self-image, prevent injury by strengthening connective tissues, improves communication between nervous and muscular systems, improves force production, betters dynamic postural control.

66%

Sedentary lifestyle and excess calories consumption

Balanced nutrition Balancing the calories consumed with the calories expended Regular physical activity on most days of the week

Eating mostly fast food Consuming high calorie items such as pizza, burgers and chips Large portion sizes Lack of knowledge about the nutritional and calorie content of food

Resting metabolic rate Activity level Thermic effect of food

Weight gain occurs when an individual consumes more calories than they expend.

3,500

keep tempting items away

true

Energy can only be transformed from one form to another and cannot be created or destroyed

Stress is the body's mental, physical, emotional response to any situation that is new, frightening, threatening, or exciting and therefore disrupts the internal balance or equilibrium of the body. Managing stress is an important step towards behavioral change and improved quality of life. Stress undermines our ability to stay well and is linked to illness and increasing health care costs. It can be beneficial, providing motivation. Positive stress is known as eustress, and sometimes health increases with stress. The body responds to stress with a fight or flight response. The hypothalamus sends hormones via the adrenal glands. Excercise is crucial to controlling stress. Coping is the attempt to manage stress so that it does not define your life. To manage stress it's important to realize that perception is under your control. It can be managed with mind calming procedures, muscle calming procedures, etc (Biofeedback, Yoga, meditation, Visualization, autogenic inhibition).

Anorexia, Bulimia, Binge Eating: defined as eating large amounts of food twice a week in short periods of time, or grazing all day.

Procrastination (often due to a lack of motivation), Preconditioned Cultural Beliefs (we are products of our environments, culture and physical surroundings), Gratification (instant gratification), Risk Complacency (don't worry about the future, I'll cross that bridge when I come to it), Complexity (being overwhelmed by the requirements of daily life), Indifference and Helplessness (the belief that no matter our lifestyle habits, health is predetermined and out of individuals hands), Rationalization (arguing or believing that things are not that bad), Illusions of Invincibility (people who believe they are untouchable).

Once you've recognized that you have a problem, the five steps are 1. Stopping Negative Behavior, 2. Preventing Relapse of Negative Behavior, 3. Developing a positive Behavior, 4. Strengthening a Positive Behavior, and 5. Maintaining a Positive Behavior

Specific, Measureable, Attainable, Realistic, Time-Specific and they are essential for successful change.

preconditioned cultural belief

true

Indifference and helplessness

sleep

pre-contemplation stage

6

Specific, Measurable, Attainable, Realistic, and Time-specific

false

Progressive muscle relaxation

Autogenic training

excess calorie consumption + lack of physical activity lead to obesity, Americans are eating 500 more calories today compared to 30 years ago.

-Women: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) -Men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years) -take these and times by activity level: Sedentary (no exercise, sit at a desk most of the day): BMR x 120 percent (ie. an extra 20% on top of the BMR) Light Activity (no exercise, on feet during the day, eg. shop work): BMR x 130 percent Moderately Active (exercise 3 or more days a week for 30 minutes or more): BMR x 140 percent Highly Active (exercise 5 or more days a week for 30 minutes or more): BMR x 150 percent

energy=calories, calories consumed must = calories burned or weight gain will occur

high protein/low carb diets are not the most effective way to lose weight. You can drop weight this way but its not long term.