Wellness and Physical Activity www.fisiokinesiterapia.biz
Wellness Emotional Wellness Intellectual Wellness Spiritual Wellness Social Wellness Environmental Wellness Physical Wellness
Wellness Continuum Figure 1.1
Chronic disease reduction Cardiovascular disease CVD Coronary heart disease CHD Stroke Cancer Type 2 Diabetes Osteoporosis Obesity High blood pressure
Risk factors Modifiable FITT Smoking Obesity Cholesterol High blood pressure Stress Healthy diet Non-modifiable Age Race Gender Heredity
Health Related Components of Physical Fitness Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition
FITT principle Frequency how often you workout Intensity how hard you workout Time how long you workout Type how you workout, what mode
Cardiorespiratory Endurance: FITT
Moderate Amounts of Physical Activity
Activity most is not all days of the week for at least 30 minutes Time adds up Bouts of exercise must be at least 10 minutes 3 x 10 2 x 15 2 x 20 3 x 15 3 x 20
Mode of Activity Mix it up Same thing no additional benefit Bored Not challenging Muscles need to work in different ways for all of them to be engaged Weight Bearing/Non-Weight Bearing
Adding activity/adding benefit Park at the far end of lot and walk Walk to places that are less than a mile from your residence Take the stairs not the elevator Hand wash your car Push mow the yard Clean your house Take a movement break every hour
Cardiorespiratory Fitness and Risk of Death
Adaptations from physical activity These things increase: Heart increases in size Stroke volume increase (amt. of blood pumped with each beat) Total blood volume Total number of red blood cells HDL cholesterol increases Max VO2 increases Blood flow to working muscles increases These things decrease Resting heart rate decreases Working heart rate decreases at all levels of exercise LDL & triglycerides decrease Blood pressure decreases Recovery time decreases
FITT Principle for Strength Training
Core Muscle Fitness Core muscles include those in the abdomen, pelvic floor, sides of the trunk, back, buttocks, hip, and pelvis Core muscles stabilize the spine and help transfer force between the upper body and lower body Lack of core muscle fitness can create an unstable spine and stress muscles and joints Whole body exercises and exercises using free weights or stability balls all build core muscle fitness
Guidelines for Strength Training Exercise larger groups of muscles before smaller Order of lifts should target completely different sets of muscles allowing recovery time Use a spotter when lifting heavy weight (fw) Slow controlled movements BREATHE - no Valsalva maneuvers Good techniques (90 degree angles) 48 hours rest between workouts
Benefits of strength and endurance training Increased strength in muscles, ligaments, tendons, bones Fewer joint injuries sprain to ligaments Fewer joint injuries stain to muscles/tendons Better posture sagging abdomen, rounded shoulders, lumbar curvature Lower risk of osteoporosis Increased levels of HDL cholesterol Improved ability to perform daily chores Improved body composition Higher rate of metabolism Improved self-image
A Caution About Supplements and Drugs
A Flexibility Workout
Flexibility Rules DO NOT STRETCH COLD MUSCLES Flexibility can be gained by stretching at the end of your workout. 30 second hold Stretch to the point of distress NOT pain Slow and controlled movement DO NOT bounce Hold stretches for at least 10 seconds Stretching will help prevent muscle soreness Be careful when stretching injured muscles or joints Be careful not to compress vertebrae
Benefits of flexibility Can reduce muscle soreness after exercise Relieves aches and pains Relieves muscle cramps Improved sport performance and strength Good posture and balance Stress reduction/relaxation
Typical Body Composition
Assessing Body Fat Distribution Disease risk increases with total waist measurement of more than 40 inches for men 35 inches for women Disease risk increases with total waist-to-hip measurement above 0.94 for young men 0.82 for young women
Health Implications of Overweight and Obesity 33% rise in type 2 diabetes 100,000+ premature deaths annually Obesity is one of the six major controllable risk factors for heart disease Weight loss of 5-10% in obese individuals can reduce the risk of certain diseases
Excess Body Fat and Wellness Increased risk of chronic disease and premature death; associated health problems include Unhealthy blood fat levels Impaired heart function Heart disease and hypertension Cancer Impaired immune function Gallbladder disease Kidney disease Skin problems Sleeping problems
Wellness Lifestyle
Physical Activity Pyramid
MyPyramid
Energy-Balance Equation
Developing a Personal Fitness Plan 1. Set goals 2. Select activities 3. Set a target frequency, intensity, and time for each activity 4. Set up a system of mini-goals and rewards 5. Include lifestyle physical activity in your program 6. Develop tools for monitoring your progress 7. Make a commitment
Putting Your Plan into Action Start slowly and increase fitness gradually Find an exercise buddy Ask for support from others Vary your activities (crosstraining) Cycle the volume and intensity of your workouts Adapt to changing environments and schedules Expect fluctuations and lapses