8/29/2015 Health For Life IN PURSUIT OF A HEALTHY LIFESTYLE

04/19/23Health For LifeHealth For Life

IN PURSUIT OF IN PURSUIT OF AA

HEALTHY HEALTHY LIFESTYLELIFESTYLE


A HEALTHY LIFESTYLEA HEALTHY LIFESTYLE

•COMPONENTS OF A HEALTHY LIFESTYLE

- FITNESS

- DIET AND NUTRITION

- STRESS MANAGEMENT


FITNESSFITNESS


• Cardiorespiratory Endurance - The efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transport waste products from the cells

• Muscular Strength - The greatest amount of force a muscle can exert in one movement • Muscular Endurance - The ability of a muscle or muscle group to perform repeated movements with submaximal force for extended periods of time

• Flexibility - The ability to move the joints through an entire normal range of motion

• Body Composition - Two major elements: Lean Body Mass (LBM) which includes muscle, bone, and essential organ tissue, and Body Fat

COMPONENTS OF FITNESSCOMPONENTS OF FITNESS


PRINCIPLES OF EXERCISEPRINCIPLES OF EXERCISE

• Progression - The intensity of exercise must continually and gradually be increased so that the body continues to improve

• Regularity - Exercise must be performed 3 - 5 times per week to provide a training effect. Regularity is also important in rest, sleep, and diet

• Overload - The workload of each exercise session must exceed normal demands to provide a training effect

• Variety - Providing a variety of exercises reduces boredom and increases motivation

• Recovery - Hard days of training should be followed by easier days to permit recovery

• Balance - Helps prevent deficiency and subsequent failure to meet minimal standards for the neglected components

• Specificity - Training must be geared for the specific improvements desired


OVERTRAININGOVERTRAINING

• Overtraining - Failure to allow for sufficient rest and recovery may result in a musculoskeletal injury or overtraining

• Symptoms of Overtraining: (generalized stress) - chronic fatigue - lack of desire - lack of concentration - sore throat/cold - increased resting pulse - disturbed sleep - headaches and irritability


CardiorespiratoryEndurance

Frequency

3 - 5 times/week

Intensity

60 - 90% MHR/HRR

Time

20 minutesor more

TypeRunning, swimmingRowing, bicycling, etc.

Muscular Strength

3 times/week

3 - 7 RM

Time requiredto do 3 -7 reps

Muscular Endurance

3 - 5 times/week

12 + RM

Time requiredto do 12 + reps

Muscular Strength andMuscular Endurance

3 times/week

8 - 12 RM

Time required to do 8 - 12 reps

Flexibility

Warm-up andCool-downStretch before andafter each exercise

Tension andslight discomfortNOT PAIN

10 - 15 seconds/stretch

StretchingStatic, Passive, PNF

Free weights Resistance MachinesBody-weight exercises (push-ups/situps/pullups/etc...

FITT FACTORSFITT FACTORS


TARGET HEART RATE FORMULATARGET HEART RATE FORMULA

FORMULA 1 CALCULATION

220 - age = MHR % x MHR = THR e.g.: 220 - 20 = 200 0.80 x 200 = 160 BPM

FORMULA 2 CALCULATION

STEP 1 220 - age = MHR 220 - 20 = 200

STEP 2 MHR - RHR = HRR 200 - 69 = 131 STEP 3 (% x HRR) + RHR = THR (0.70 x 131) + 69 = 160.7 BPM


FLEXIBILITYFLEXIBILITY

• DEFINITION: Flexibility is the range of motion of a joint and muscles and tendons surrounding that joint

• Types of Stretching Exercises

- Ballistic: Bouncing, bobbing, or jerking to stretch the joint. May cause injury; not recommended

- Static: Slowly stretching until you feel tension or tightness, NOT PAIN, and then holding for 10 to 15 seconds

- Passive: Using a partner or equipment to stretch further than you could alone. Don’t overstretch

- Proprioceptive Neuromuscular Facilitation (PNF): Series of stretches, isometric contractions and relaxation's performed with the aid of a partner or equipment to train neuromuscular patterns to aid in flexibility improvement


BODY COMPOSITIONBODY COMPOSITION

• Body Types - Ectomorph: Linear build with thin face, chest, and extremities, delicate bone structure, little muscle

- Mesomorph: Bone and muscle predominate with large head, broad shoulders and chest, muscular arms and legs

- Endomorph: Predominance abdominal mass and soft tissue

• Methods of Body Composition Analysis

- Hydrostatic weighing

- Circumference method

- Skinfold method

- Potassium Ion Measurement

- Electrical Impedance Measurement


• LEAN BODY MASS (LBM) FORMULA

LBM = Body weight X (1 - % of body fat as a decimal)

Example: A 155 lb man with a body fat of 11% = 155 X (1 - .11) LBM = 155 x .89 = 138 lbs

• TARGET WEIGHT (TW) FORMULA

TW = LBM divided by (1 - desired body fat (decimal)

Example: 155 lb man with 138 lb (LBM) desires 9% body fat = 138 divided by (1 - .09) TW = 138 divided by .91 = 151 lbs

LEAN BODY MASS & TARGET WEIGHTLEAN BODY MASS & TARGET WEIGHT


DIET AND NUTRITIONDIET AND NUTRITION


FOOD PYRAMIDFOOD PYRAMID

Bread, Rice &Pasta Group

6 - 11 SERVINGS

Fruit Group2 - 4 SERVINGS

Meat, Poultry, Fish,Dry Beans, Eggs,

& Nuts Group 2 - 3 SERVINGS

Fats, Oils & SweetsUSE SPARINGLY

Milk, Yogurt, &Cheese Group2 - 3 SERVINGS

Vegetable Group3 - 5 SERVINGS


TYPES OF NUTRIENTSTYPES OF NUTRIENTS

• Carbohydrates - Source of calories that fuels your muscles and brain - Primary energy source when exercising hard - Recommended 60 - 70% of total daily calories (4 cal per gram)

• Fats - Source of stored energy, used primarily during low-level activity - Limit to 20 - 25 % of total daily calories ( 9 cal per gram)

• Protein - Essential to building and repairing muscles, red blood cells, hair, and other tissues - Limit to 10 - 15% of total daily calories (4 cal per gram) - Excess protein will be stored by the body as fat


TYPES OF NUTRIENTS cont.TYPES OF NUTRIENTS cont.

• Vitamins - Metabolic catalysts that regulate chemical reactions within the body - Not a source of energy - Most vitamins are obtained through your diet

• Minerals - Elements obtained from foods to form structures of the body - Regulate body processes - Do not provide energy - Important minerals: magnesium, phosphorus, sodium, potassium, and zinc

• Water - Essential substance that makes up about 60% of your body weight - Stabilizes body temperature - Carries nutrients to and waste away from cells - Needed for cells to function - Does not provide energy


CALCULATING ENERGY NEEDSCALCULATING ENERGY NEEDS

•Activity Level Factor 13 - Sedentary: Job requires little physical effort and includes standing and light walking. Exercise is performed less than 3 times/week

and is low in intensity or short duration

Activity Level Factor 14 - Light Activity: Job requires light physical effort including bending, light lifting, walking or standing. Exercise is performed a minimum of 3 times/week and is at the appropriate THR and at least 20 mins in duration

Activity Level Factor 15 - Moderate Activity: Job requires physical effort and repetition of tasks throughout work shift. Exercise is performed more than 3 times/week at an appropriate THR and duration to achieve a

Cardiorespiratory training effect

Example: A 200 lb sedentary man needs 2600 calories per day for maintenance of present bodyweight. (200 lb X 13 cal/lb = 2600 calories)


DIET AS A MEANS OF WEIGHT CONTROLDIET AS A MEANS OF WEIGHT CONTROL

• One pound of body fat = 3500 calories

• One pound of fat loss = deficit of 3500 calories

Example: Weight loss goal = 20 lbs 200 lbs X 15 = 3000 maintenance calories 3500 calories / 7 days = 500 calories/day

3000 (maintenance calories) -500 (deficit calories) = 2500 calories (weight reduction level) Weight reduction diet: 2500 calories per day for 20 weeks = 20 lbs weight loss

• A safe and realistic rate of weight loss is 1 to 2 lbs per week

• The lowest calorie level for those on medically unsupervised diets are: Males - 1500 calories Females - 1200 calories


DIETARY GUIDELINESDIETARY GUIDELINES

• Eat a variety of foods

• Maintain a healthy body weight

• Choose a diet low in fat, saturated fat, and cholesterol

• Choose a diet with plenty of vegetables, fruits, and grain products

• Use sugars only in moderation

• Use salt and sodium only in moderation

• If you drink alcoholic beverages, do so in moderation


EXERCISE AND WEIGHT CONTROLEXERCISE AND WEIGHT CONTROL

• Additional exercise helps create the calorie deficit

• Exercise increases caloric expenditure with the rate of expenditure dependent on the intensity and duration of the exercise

• Effects of exercise continue after exercise ceases by elevating the metabolic rate for 30 minutes or more

• Exercise improves fitness levels such as cardiorespiratory endurance, muscular endurance and body composition

• Exercise does not necessarily increase the appetite of overweight individuals


TIPSTIPS

• A weight reducing program should include a control of caloric intake and exercise program which increases caloric expenditure

• Weight (fat) will be lost only if there is a negative caloric balance

• Weight loss should be gradual, no more than 1 to 2 lbs. per week

• Try to base amount of weight reduction on the % of excess body fat

• Dehydration or extreme water loss should be avoided

• Spot reducing is not very effective

•A heavier or taller person will lose weight faster (than a smaller person on the same caloric diet) due to higher basal metabolic rate


STRESS STRESS MANAGEMENTMANAGEMENT


WHAT IS STRESSWHAT IS STRESS

• STRESS CAN BE DEFINED AS YOUR BODY’S RESPONSE TO ANY REAL OR IMAGINED DEMANDS PLACED UPON IT


STRESS RELATED DISEASESSTRESS RELATED DISEASES

• Muscle & Skeletal Disorders - Back Pain - Joint Disease - Tension Headaches

• Cardiovascular Disorders - High Blood Pressure - Irregular Heart Beat - Coronary Heart Disease - Migraine Headaches • Respiratory Disorders - Bronchial Asthma - Hay Fever - Allergies


STRESS RELATED DISEASES cont.STRESS RELATED DISEASES cont.

• Skin Disorders - Infections - Hives

• Sexual Disorders - Impotence - Menstrual Problems - General Sexual Dysfunction • Gastro-Intestional Disorders - Inflammation of Colon - Duodenal Ulcers

• Disorders of the Immune System - Tumors - Blood Diseases


STRESSORSSTRESSORS

DEFINITION: A STRESSOR IS ANY DEMAND (REAL OR IMAGINED) WHICH

CAUSES YOU TO ADAPT OR CHANGE

• External Stressors

• Job Stressors

• Personal/Social Stressors

• Self-Talk Stressors


COMMON SOURCES/CAUSES OF STRESSCOMMON SOURCES/CAUSES OF STRESS

• Person/Job Mismatch

• Role Conflict

• Work Overload

• Long/Erratic Working Hours

• Conflict

• Loss of Control of Work

• Rapid and Unpredictable Change

• Unrealistic Expectations/Surprises


STRESS SIGNALSSTRESS SIGNALS

Physical - Tense Muscles - Stiff Neck and Shoulders - Headaches - Backaches

Emotional - Worrying - Lack of Concentration - Loss of Self confidence - Frequent anger

Behavioral - Change in appetite - Change in sleep pattern - Change in use of alcohol, tobacco, drugs - Nail biting, teeth grinding


STRESS MANAGEMENT STRATEGIESSTRESS MANAGEMENT STRATEGIES

• Recognizes Your Own Personal Stressors and Stress Signals

• Take care of Yourself

• Change Your Body’s Response to Stress by Practicing Relaxation Techniques

• Change the way You Think and Communicate

• Find Your Optimal Stress Level and Stay There


SUMMARYSUMMARY

BOTTOMLINE: A SOUND FITNESS PROGRAM, A PROPER DIET, AND

STRESS MANAGEMENT PRACTICES CAN GREATLY ENHANCE THE

QUALITY OF YOUR HEALTH, ENRICH YOUR LIFE, GIVE YOU A POSITIVE

SELF-IMAGE, AND BECOME A MORE PRODUCTIVE EMPLOYEE TO YOUR

ORGANIZATION

Documents

8/29/2015 Health For Life IN PURSUIT OF A HEALTHY LIFESTYLE