Lifestyle Choices and Hypokinetic Conditions
Chapter 3
Objectives
Be able to discuss the major hypokinetic diseases afflicting Americans
List the 4 major cardiac risk factors and the 3 unalterable cardiac risk factors
Know the warning signs for a heart attack Be able to discuss 3 ways to combat obesity Be able to discuss ways to prevent osteoporosis and achieve
a high peak bone mass Explain 3 ways to prevent low pack pain List and discuss 4 lifestyle choices that prevent hypokinetic
conditions
Introduction
There has been a shift from infectious diseases to diseases associated with too little movement
The CDC has determined that lifestyle is the single largest factor affecting longevity of life
Our daily decisions determine the longevity and quality of our life
Find an activity that is enjoyable, set goals, and enlist the help and support of friends and family
Hypokinetic Conditions
Conditions that result from too little activity Increasing weekly caloric expenditure
reduces overall health risk Caloric expenditure from both lifestyle
activity and planned exercise can have a significant impact on health
Types of Hypokinetic Conditions
• Cardiovascular Disease
• Obesity
• Cancer
• Diabetes
• Low Back Pain
• Osteoporosis
Childhood Obesity
• Childhood obesity is a national epidemic
• America’s children are more sedentary and at higher risk for developing hypokinetic diseases than their parents or grandparents
• It is imperative to promote improved health through physical activity
What is CVD? The Cardiovascular System
The main function of the CVS is to deliver oxygen and nutrients to tissues and organs.
The major components of the CVS include: Heart Blood vessels Blood
CVD cont…
“catch-all” phrase that includes several disease processes
Heart muscle may become damaged or lose its ability to contract effectively
The vessels supplying the heart with oxygen may become blocked or damaged
Vessels outside the heart become damaged and decrease the ability to provide oxygen to other parts of the body
Types of Cardiovascular Disease
Arteriosclerosis Atherosclerosis Peripheral Vascular Disease Hypertension Heart Attack Stroke
Risk factors for CVD
Cigarette Smoking Hypertension Cholesterol Physical Inactivity Obesity Fat distribution Diabetes
Triglycerides Stress Age Gender Heredity Certain populations
Preventing CVD
The following risk factors can be altered: Diet Drug use Smoking history Cholesterol levels Obesity High blood pressure Physical inactivity
The Effects of Exercise on CVD
Improved CV fitness and health LBM Strength & Muscular
endurance Stronger heart muscle Heart Rate oxygen to the brain LDL-C HDL-C Delayed development of
atherosclerosis
work capacity Improved peripheral circulation Improved coronary circulation risk of heart attack risk of stroke risk of hypertension Greater chance of surviving a
heart attack Greater oxygen carrying
capacity of blood
Arteriosclerosis
Thickening & hardening of the arteries Hardened, non-elastic arteries do not expand
with blood flow Can cause high blood pressure
High blood pressure + arteriosclerosis = aneurysm Aneurysm in vessel to brain = stroke
Atherosclerosis
Long-term build up of fatty deposits on the interior walls of the arteries (also known as plaque)
Arteries become narrowed, and blood flow through them is decreased
May create a partial or total blockage, causing increased blood pressure, heart attack, or stroke
Responsible for 85% of CV deaths
Peripheral Vascular Disease
Disease of the peripheral vessels Restriction in blood flow usually caused by
arteriosclerosis and atherosclerosis in the vessels of the extremities
Common signs: leg pain, cramping, numbness, tingling, coldness,
and loss of hair to affected limbs
Hypertension
High blood pressure “Silent Killer” Normal blood pressure 120/80 Hypertension 140/90 or above
Heart Attack
Myocardial infarction Artery to the heart becomes blocked or flow
is decreased Can be small or massive Some studies show that exercise increases
collateral circulation
Heart Attack cont…
Symptoms & Warning Signs chest discomfort discomfort in other areas of the upper body shortness of breath other signs
Damaged Heart Muscle
Stroke
“Brain attack” Occurs when vessels supplying blood to the brain
become damaged Types:
Thrombosis Embolism Cerebral Hemorrhage Compression
Stroke cont…
Symptoms & Warning Signs: Sudden numbness or weakness of the face, arm or leg,
especially on one side of the body Sudden confusion, trouble speaking or understanding Sudden trouble seeing in one or both eyes Sudden trouble walking, dizziness, loss of balance or
coordination Sudden, severe headache with no known cure
Risk Factors for Cardiovascular Disease
Cigarette Smoking
Hypertension
Cholesterol
Physical Inactivity
Uncontrollable Risk Factors
Age
Gender
Heredity
Other Contributing Factors
Obesity
Diabetes
Stress
Triglycerides
Risk factors cont…
Additional risk factors for hypertension: Certain ethnic groups Salt
Additional risk factor for strokes and heart attacks in females: Smoking and oral contraceptives increase risk in women
What are your risk factors for CVD????
www.americanheart.org
Obesity
20% or more over ideal body weight Body fat greater than 25% males, and 32%
for females BMI of 30 or more Obesity is associated with an overall
premature death rate Increased risk for diabetes, cardiovascular
disease, colon, and breast cancer
Who is Obese?
97 million people are overweight 30 million are obese Between 1960 and 1994 the prevalence of adult
obesity increased from 13% to 22.5% Twice as many children were overweight in the
1990s as in the 1960s Fat distribution is related to health risks (Apples vs.
Pears)
Causes of Obesity
Caloric intake exceeds caloric expenditure
Genetic predisposition
Glandular disorders
Physiological Response to Obesity
More blood vessels are needed to circulate blood Heart must pump harder, which increases blood
pressure Extra weight can be tough on the musculoskeletal
joints, causing various problems Increases most cancer risks “Yo-yo” dieting
Preventing Obesity
Activity is the optimal way to manage current weight or successfully lose weight
Planned exercise as well as increased lifestyle activity
Maintain a healthy diet throughout your life
Activity & Obesity
2-3% success rate for people who lose weight to actually maintain weight loss
Those who are successful are usually committed to a regular exercise routine
Weight gain occurs with inactivity Even a small weight loss helps increase the
basal metabolic rate
Cancer
Characterized by the uncontrollable growth and spread of abnormal cells
1 in 3 Americans will get cancer in their lifetime 80-90% can be avoided by lifestyle changes (diet,
exercise, smoking, sun exposure) Physical fit individuals have an a decreased risk of
reproductive organ cancers, colon, and rectal cancer
Diabetes
Inadequate insulin production by the pancreas or inadequate utilization of insulin by the cells
Type II diabetes is associated with obesity and adult onset
Obese children and teenagers may be at risk Prevention includes lifestyle changes
Exercise & Diabetes
Exercise controls body fat Exercise improves insulin sensitivity and
glucose tolerance
Low Back Pain
Chronic discomfort due to an injury but most often due to a lack of physical fitness
8/10 Americans will suffer from back related pain Major cause of disability in ages 20-45 in the
United States Causes include improper lifting, faulty work habits,
heredity and disease
Low Back Pain cont…
Prevention includes: staying active using common sense when lifting heavy objects managing weight decreasing occupational risks using proper posture while sitting, standing, or
walking
Exercise & Low Back Pain
Helps enhance posture, balance, strength, and flexibility
Strengthen abdominal muscles Stretch hip flexors and hamstrings Reduce excess weight around the torso and
abdominal region
Osteoporosis
Characterized by low bone density and structural deterioration of bone tissue
Can lead to increase bone fragility and increased risk of fractures to the skeletal structure
“Silent Disease”
Osteoporosis cont…
Childhood and teenage years Peak bone mass is attained at approximately
age 30 Adequate calcium intake and regular
physical activity are critical for young adults
Risk factors - Osteoporosis
Mostly women, but can affect males as well Risk increases with age Small, thin boned women Genetic factor Postmenopausal Caucasian and Asian women Poor diets – lack of calcium and Vitamin D Inactive lifestyles Individuals with eating disorders
Preventing Osteoporosis
Regular physical activity Engage in daily weight bearing aerobic activity Weight training (10-12 reps, 2 sets, 2 X/week)
Calcium Vitamin D Limit caffeine and phosphate containing soda Avoid high protein diets Estrogen replacement therapy
Exercise and Osteoporosis
The stress caused by working against gravity during activity strengthens and causes bones to become more dense
Mental Health Disorders
Occasional or chronic dysfunctional feelings and diminished sense of self-worth which can limit full participation in life
Types of mental health disorders: schizophrenia, depression, bi-polar disorder, general anxiety disorders and panic disorders
1 out of 2 Americans will suffer from some sort of mental health disorder at some point in their lifetime
Exercise and Mental Health Disorders
Exercise has been shown to be effective in treating mild to moderate depression
Strength training and aerobic exercise are equally effective in relieving depression, can reduce anxiety in patients with panic disorder, and can be an important treatment for people with schizophrenia
Exercise and Aging
Aging is a natural and inevitable process Quality of life may be compromised by habits
and lifestyle choices made earlier in life
Exercise and Aging cont…
Chronological age is our true age in years Biological age can be younger than chronological
age with good nutrition, adequate rest on a regular basis, stress management techniques, and consistent exercise
What will be your biological age 10, 20, or 30 years from now?
Prevention of Hypokinetic Conditions
Lifestyle activity is easier to incorporate into a hectic schedule
Planned exercise can be more of a challenge
Planning your Activity Program
Establish why you want to exercise Write down reasonable long-term goals Write down short-term goals that support the long term goals Record the behaviors that need to change in order to support the goals Write in a log: feelings, food, activity, and goal progress Develop a weekly plan for the activity that supports your goals Tell your friends and family about your goals and ask for their support Reward yourself when any goals are met When goals are not met, check your log. What can you change to more
effectively support your goals? Periodically re-evaluate goals.
Summary
CVD, obesity, cancer, diabetes, low back pain, osteoporosis are major hypokinetic diseases
Cigarette smoking, hypertension, high cholesterol, and inactivity are major cardiac risk factors, while age, gender, and genetics are unalterable risk factors
The warning signs of a heart attack include chest discomfort, discomfort in other areas of the upper body, and shortness of breath
The keys to combating obesity include exercise, a healthy diet, and avoiding excess weight gain
Summary cont…
To achieve a high peak bone mass and prevent osteoporosis, incorporate weight bearing physical activity, maintain a diet high in calcium and vitamin D, avoid high protein diets, and limit caffeine and phosphate containing soda.
To prevent low back pain, stay active, manage weight, use common sense when lifting heavy objects, decrease occupational risks, and incorporate proper posture while sitting, standing, and walking.
The following are 4 lifestyle choices that prevent hypokinetic conditions good nutrition, adequate rest, stress management, and exercise.
Local Contacts and Websites
Texas A&M Health Center 845-1511
American College of Sports Medicine
http://www.acsm.org
American Heart Association http://www.americanheart.org