Physical Fitness and Physical Fitness and Wellness Wellness

Chapter 1

ObjectivesObjectives Understand the health and fitness consequences of physical

inactivity. Identify the major health problems in the U.S. Learn how to monitor daily physical activity. Learn the Federal Physical Activity Guidelines for Americans. Define wellness and list its dimensions. Define physical fitness and list health-related and skill-related

components. State the differences among physical fitness, health promotion,

and wellness. Distinguish between health fitness standards and physical

fitness standards. Understand the benefits and significance of participating in a

comprehensive wellness program. List key national health objectives for the year 2020.

IntroductionIntroduction Physical activity is no longer a

natural part of our existence Advances in technology Automated society

Sedentary Death Syndrome (SeDS) 2nd greatest threat to public

health

Introduction Introduction The more we enjoyed the “good life” the

greater the increase in Chronic diseases We need to increase physical activity

Better health, longevity, quality of life, and well-being

Prevention is the best medicine Basic factors that determine health

Genetics, environment, our behavior

Factors That Determine Factors That Determine Our Health and LongevityOur Health and Longevity

Life ExpectancyLife Expectancy Average life expectancy

in the U.S. 75.6 years for men and

80.8 years for women Ranking: 38th in world Surprising given the

U.S.’s excellent medical care system

Life ExpectancyLife Expectancy Factors influencing life expectancy in

the U.S. Extremely poor health of certain groups. The obesity epidemic. The low level of daily physical activity. High incidence of tobacco use. High incidence of coronary heart disease. Fairly high levels of violence, notably

homicides

Life ExpectancyLife Expectancy National Institute of Aging predicts…

A decrease of as much as 5 years from the detrimental effects of increasing population obesity.

The Centers for Disease Control and Prevention report 32% of the U.S. adult population currently is obese.

Causes of Deaths in the Causes of Deaths in the U.S. for Selected YearsU.S. for Selected Years

Leading Health Problems Leading Health Problems in the United Statesin the United States

Leading causes of death About 53 percent of all deaths are

caused by cardiovascular disease and cancer.

Nearly 80 percent of deaths could be prevented through a healthy lifestyle program

Fig 1.4

Leading Causes of Death Leading Causes of Death in the United States in in the United States in 20072007

Leading Health Problems Leading Health Problems in the United Statesin the United States

Cardiovascular system diseases 81.1 million people in the United States are

afflicted with diseases of the cardiovascular system.

74.5 million with hypertension 17.6 million with coronary heart disease

About 935,000 people have heart attacks each year, resulting in nearly 425,000 deaths.

The estimated cost of cardiovascular disease in 2010 exceeded $503 billion.

Leading Health Problems Leading Health Problems in the United Statesin the United States

Cancer Lung cancer is the most occurring, deadly

cancer and #1 health fear of the American people.

87% of which is caused by tobacco use.

Cancer is considered 80 percent lifestyle related.

More than 30% of all cancer deaths are caused by smoking.

Another 33% of all cancer deaths are related to nutrition, physical inactivity, and excessive body weight

Leading Health Problems Leading Health Problems in the United Statesin the United States

Chronic lower respiratory disease (CLRD)

Tobacco use is the greatest risk factor. Precautions to prevent CLRD:

Consuming a low-fat, low-sodium, nutrient-dense diet (similar to a cardio- and cancer-protective diet).

Staying physically active. Not smoking, and staying clear of cigarette smoke. Avoiding swimming pools for chlorine-vapor-sensitive

individuals.

Leading Health Problems Leading Health Problems in the United Statesin the United States

Accidents Many accidents are preventable. Most accidents stem from poor judgment

and confused mental states, which occur when people are upset, not paying attention to the task at hand, or abusing alcohol or other drugs.

Approximately 1.6 million car accidents each year are caused by drivers who are using cell phones or text messaging.

Alcohol abuse is the number one cause of all accidents.

Leading Health Problems Leading Health Problems in the United Statesin the United States

Leading risk factors (underlying causes of premature death) 83% of deaths before age 65 are preventable

“Big Five” account for more than 60% of all deaths in the United States (Figure 1.5). Tobacco smoking High blood pressure Overweight and obesity Physical inactivity High blood glucose

Death From All Causes Death From All Causes Lifestyle-Related Risk Lifestyle-Related Risk FactorsFactors

Lifestyle as a Health Lifestyle as a Health ProblemProblem

Prevention is the best medicine

Factors affecting health and well-being

Healthy choices made today influence future health

Physical Activity and Physical Activity and Exercise DefinedExercise Defined

Physical activity any bodily movement produced by the skeletal

muscles through the day. It requires low to moderate energy expenditure and produces progressive health benefits

Examples? Exercise

type of physical activity that is planned, structured, and repetitive bodily movement to improve or maintain one or more components of physical fitness. It requires a high-intensity effort.

Examples?

Importance of Increased Importance of Increased Physical ActivityPhysical Activity

Moderate physical activity Substantial benefits in health and well-

being for the vast majority of people who are not physically active can be achieved through regular moderate physical activity

Strive to accumulate at least 30 minutes of physical activity a minimum of five days or 150 Cal per week

Importance of Increased Importance of Increased Physical ActivityPhysical Activity

Moderate physical activity IOM and NAS recommendations

Recommend 60 min of moderate-intensity physical activity every day to prevent weight gain

2005 Dietary Guidelines for Americans recommendations

Up to 60 min of moderate- to vigorous-intensity physical activity per day may be necessary to prevent weight gain

Daily Physical Activity Daily Physical Activity Recommendations Recommendations

National Initiatives to National Initiatives to Promote Healthy & Active Promote Healthy & Active LifestylesLifestyles

Federal Physical Activity Guidelines for Americans (U.S. Dept. of Health and Human Services)

Complement Dietary Guidelines for Americans and supported by ACSM, AHA, and U.S. Surgeon General

Adults 18–64 years of age: Moderate-intensity aerobic (cardiovascular) physical activity for

a minimum of 2hours and 30 minutes (5 sessions of 30 minutes) each week or,

Vigorous-intensity aerobic (cardiovascular) physical activity for a minimum of 1hour and 15 minutes (5 sessions of 15 minutes) each week or,

A combination of moderate-intensity and vigorous-intensity aerobic (cardiovascular) physical activity to total 5 sessions each week.

Additional health benefits occur with up to 300 minutes of moderate-intensity physical activity or 150 minutes of vigorous-intensity physical activity, or an equivalent combination.

Muscle strengthening involving all major muscle groups for at least 2 days each week.

National Initiatives to National Initiatives to Promote Healthy & Active Promote Healthy & Active LifestylesLifestyles

Federal Physical Activity Guidelines for Americans (U.S. Dept. of Health and Human Services)

Adults 65+ years of age: Follow the younger adult guidelines. Be as physically active as abilities allow, if not possible to follow

younger adult guidelines. Do exercises that improve balance.

Children 6+ years of age and adolescents: Moderate- to vigorous-intensity aerobic physical activity for a

minimum of 1hour each day. Vigorous-intensity physical activity at least 3 times each week. Muscle and bone strengthening activities at least 3 times each

week. Pregnant/postpartum women:

Moderate-intensity aerobic physical activity at least 2 hours and 30 minutes each week.

Those already active can exercise as their condition allows

National Initiatives to National Initiatives to Promote Healthy & Active Promote Healthy & Active LifestylesLifestyles

National health objectives for 2020 Increase quality of years Eliminate health disparities Important points

Personal responsibility Health benefits for all Health promotion and disease prevention

Objectives are summarized in Figure 1.7 Unfortunately, none of the goals to increase

participation in physical activity and fitness currently are being met

Monitoring Daily Physical Monitoring Daily Physical ActivityActivity

U.S. adults are not sufficiently physically active men take about 6,000 steps per day Women take about 5,300 steps per day 24% report no leisure activity; 14% are completely

inactive Pedometers are a good

way to determine activity level They are inexpensive

but verify its accuracy Lab 1A

Prevalence of Prevalence of Recommended Physical Recommended Physical Activity in the U. S.Activity in the U. S.

WellnessWellness Lower risk for disease

Physical fitness alone is not always sufficient to lower the risk for disease and ensure better health

Primordial prevention focuses on reducing the chance of experiencing symptoms of disease by modifying known disease risk factors

WellnessWellness Wellness is a constant and deliberate

effort to stay healthy; with the goal to achieve highest potential for well-being Personal choice

Seven Dimensions of Seven Dimensions of WellnessWellness

Dimensions are frequently interrelated Physical wellness

Most commonly associated with being healthy

Physically well individuals are physically active, exercise regularly, eat a well-balanced diet, maintain recommended body weight, get sufficient sleep, practice safe sex, minimize exposure to environmental contaminants, avoid harmful drugs, and seek medical care and exams as needed

Seven Dimensions of Seven Dimensions of WellnessWellness

Emotional wellness Express emotions, adjust to change, cope

with stress, and enjoy life Brings with it certain stability, an ability

to look both success and failure squarely in the face and keep moving along a predetermined course

Happiness is the goal

Seven Dimensions of Seven Dimensions of WellnessWellness

Mental wellness Referred to as intellectual wellness. Brings with it vision and promise. Makes you open-minded and accepting of

others Social wellness

Concern for others and interest in humanity

Honest and loyal; concern for oneself Fuels a positive self-image

Seven Dimensions of Seven Dimensions of WellnessWellness

Environmental wellness Effects of our surroundings on our well-

being Health is negatively affected when we live

in a polluted, toxic, unkind, and unsafe environment

Occupational wellness “Ideal” job – growth and contribution Encourages collaboration and interaction

among coworkers, which fosters a sense of teamwork and support

Seven Dimensions of Seven Dimensions of WellnessWellness

Spiritual wellness Provides a unifying power that integrates all

dimensions of wellness. Provides a sense of meaning and direction

in life and a relationship to a higher being. Studies have linked prayer, as long as they

are sincere, to positive health outcomes Altruism seems to enhance health and

longevity.

Wellness, Fitness, and Wellness, Fitness, and LongevityLongevity

Because of increased participation in wellness programs, cardiovascular disease dropped 26 percent from 1960 to 2000.

Inverse relationship between physical activity and premature mortality Harvard alumni study Aerobics Research Institute study

Dose-response relationship between physical activity and health Vigorous activity/Longer duration are

preferred

Death Rates by Physical Death Rates by Physical Fitness GroupFitness Group

Types of Physical FitnessTypes of Physical Fitness Health-related

fitness Ability to perform

activities of daily living without undue fatigue and is conducive to a low risk of premature hypokinetic diseases

Types of Physical FitnessTypes of Physical Fitness Skill-related fitness

Successful sports and motor skill performance

May not be as crucial to better health

Fitness Standards: Health Fitness Standards: Health Vs. Physical FitnessVs. Physical Fitness

Health fitness standards Minimum fitness standards for disease

prevention Achieving O2 consumption capacities of 35

& 32.5 mL/kg/min (men and women, respectively)

Significant health benefits improve with moderate physical activity

As shown through metabolic profile

Fitness Standards: Health Fitness Standards: Health Vs. Physical FitnessVs. Physical Fitness

Physical fitness standards Higher than health fitness standards;

exist to indicate an ability to perform vigorous daily tasks

More intense exercise program required Independence throughout life

Which program is best?

Health and Fitness Health and Fitness Benefits Based on Lifestyle Benefits Based on Lifestyle & PA & PA

Benefits of a Benefits of a Comprehensive Wellness Comprehensive Wellness ProgramProgram

Health benefits (listed on page 21) Improves personal appearance. Makes people feel good about themselves.

Economic benefits Health care costs in the U.S.

Scientific evidence now links participation in fitness and wellness programs to better health and also to lower medical costs and higher job productivity

Health Care Expenditures Health Care Expenditures for Selected Countries % for Selected Countries % GDPGDP

National economy Health care costs in

the U.S. rose from $12 billion in 1950 to $2.3 trillion in 2008 (Figure 1.15), or about 16 percent of GDP

Highest of the developed countries

Health Care Expenditure Health Care Expenditure Per Capita for Selected Per Capita for Selected CountriesCountries

National economy An estimated 30

percent of the costs are created by 1 percent of the people.

An estimated 97 percent of the costs are used up by 50 percent of the people

Assessment of Resting Assessment of Resting Heart Rate and Blood Heart Rate and Blood PressurePressure

Heart rate Computed by counting your pulse for

1min Training reduces resting heart rate

Assessment of Resting Assessment of Resting Heart Rate and Blood Heart Rate and Blood PressurePressure

Blood pressure Measured with a sphygmomanometer

and stethescope Systolic – pressure of blood during heart

contraction Diastolic – pressure in arteries during

relaxation Mean blood pressure

Real Life StoriesReal Life Stories

Real Life Stories Real Life Stories Critical Thinking Critical Thinking QuestionsQuestions

1. Identify positive lifestyle factors that were in Jim’s favor as he entered college and the subsequent choices and environmental factors that negatively impacted his health and well-being. What changes did he adopt to correct this situation? How do you think you can prevent similar challenges in your life?

2. What are your expectations for the fitness and wellness course you are taking? What benefits do you hope to obtain from the class, other than a passing grade?

3. What level of investment of time and energy are lifelong health and fitness benefits worth to you?

4. In addition to regular exercise such as jogging or working out at a gym, what are some ways you can incorporate additional physical activity into your daily life?