Post on 07-Mar-2018
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Fitness and Healthy Decisions for Well-Being
Self-Care for Helping Professionals Conference
2017
Kason O’Neil, PhD. Assistant Professor at
ETSU
Department of Sport, Exercise, Recreation, and Kinesiology
Specializes in Wellness, Physical Education, and Physical Activity
Jennifer O’Neil, M.S Assistant Professor at King
University
Physical Education Program Coordinator
Specializes in Wellness, Physical Education, and Sport Management
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Presentation Objectives
What is Fitness?
How does fitness impact an individual
Recommended guidelines
Are we meeting recommended guidelines?
What are the 5 health related components of physical fitness?
What are their impact on your overall well-being?
Interactive self-assessment of select physical fitness components
Fitness planning for meeting fitness guidelines
Frequency, Intensity, Time, Type
Kahoot Pre-Assessment
Get out your phones and type in:
www.kahoot.it
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Fitness & Health?
The word health is often associated only with physical fitness, but there are other components of health.
FITNESS means “readiness”. Fit people
are better equipped than non-fit people.
The level of fitness includes all aspects of health and life.
It affects physical, mental, and social health.
What is Fitness?
Physical Fitness is a state of health and wellbeing.
Fitness is the ability of your body systems to work efficiently.
A fit person is able to carry out the typical activities of living, such as work, and still have enough energy and vigor to respond to emergency situations and to enjoy leisure time activities.
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Why Fitness & Exercise Matter? Factors affecting health and overall fitness
Institute for Health Metrics and Evaluation (2013)
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How does Fitness connect to your personal wellness? Achievement of the highest possible level of health across six different dimensions.
What are your personal barriers to being Fit & Physically Active?
Self-survey
OVERCOMING Barriers to being Physically Active (see handout)
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Exercise Considerations
Do people get a “physical high” during
aerobic exercise?
Endorphins are released from the brain during prolonged aerobic exercise
Reducing anxiety and lessened ability to feel pain
Feelings of euphoria
May last for 30 to 60 minutes after exercise
Exercise Considerations
Hydration
6 to 8 ounces of water every 15 to 20 minutes
Sport drinks- How much depends on sweat/urine loss
Overhydrating with just water during a very long event can cause hyponatremia (cramping, headache, mental changes, nausea)
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Health Related Exercise Considerations
Asthma
Do a gradual warm-up and cool-down
In cold weather, wear an exercise mask to increase warmth and humidity
Arthritis
Combination of stretching, aerobic training, and strength-training
Avoid high-impact activities
Overall Exercise Considerations
Involve all major muscle groups
Exercises to strengthen core
Never lift weights alone
Use proper lifting technique
Maintain balance while lifting
Breathe naturally
Listen to your body
Stretch
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The “FAB 5”Components of Physical Fitness
Health vs Skill Related Physical Fitness
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How Physically Active Should I Be (CDC)?
2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and
weight training muscle-strengthening activities on 2 or more non-consecutive days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
OR
1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)
Are we meeting those standards as Americans? (CDC)
About 1 in 5 (21%) adults meet standards for physical activity
Americans living in the South are less likely to be physically active than Americans living in the West, Northeast and Midwest regions of the country.
More non-Hispanic white adults (23%) meet the 2008 Physical Activity Guidelines for aerobic and muscle-strengthening activity than non-Hispanic black adults (18%) and Hispanic adults (16%).
Men (54%) are more likely than women (46%) to meet the 2008 Physical Activity Guideline for aerobic activity.
Younger adults are more likely to meet the 2008 Physical Activity Guideline for aerobic activity than older adults.
Adults with more education are more likely to meet the 2008 Physical Activity Guideline for aerobic activity than adults with less education.
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1. Cardiovascular Endurance Body’s ability to deliver oxygen
effectively to the working muscles to perform physical activity.
Most important component of health fitness. (exception: 65+)
Helps prevent hypokinetic disease (disease as a result of a sedentary lifestyle) (obesity, T2 diabetes, high BP)
Aerobic > Anaerobic
Cardiorespiratory Endurance
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Choices of Aerobic Activity How can I measure my intensity level?
Examples?
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What does my resting heart rate mean?
Some studies show that your heart has only so many beats in it. It will beat a certain number of times and no more.
Determining your Heart Rate Activity
Find Heart Rate
Determine your target HR zones
1 minute casual walking
Find HR
3 minute brisk walking
Find HR
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2/3. Muscular Strength & Endurance
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• Muscular strength is the ability of a muscle or a muscle group to exert a single force against a resistance.
• Muscular endurance is the ability of a muscle or muscle group to exert force repeatedly or over a period of time.
• Maintenance of proper posture; protect joints.
• Production of power to enhance performance.
• Use it or lose it!
Muscular Strength and Endurance Developing Muscular Strength and Endurance
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Isometric Exercises
Upper Body
Seated, palms of hands on top of thighs, push down
Elbow straight out in front of you at 90 degrees, Have opposing hand grab wrist and pull, arm at 90 tries to resist
Arms in front of chest, hands praying, push together
Elbows bent at side, lock fingers, try to pull apart
Squeeze shoulder blades together
Isometric Exercises
Lower Body
Seated, tighten abdominals, press lower back in to seat
Seated position, hands on seat, lift one leg and hold (switch) Both legs?
Seated position, squeeze buttocks for 20 seconds hold
Seated position, foot flat on floor at 90. Pull through floor backwards
Standing, rise up on balls of feet.
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Assessments
Chair Dip Test Squat Test
Strength-Training Guidelines
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4. Flexibility The most important component of Physical Fitness for 65 and older
Maximum range of motion possible at a joint.
Joint specific: better range of motion in some joints than in others.
Can prevent muscle injuries and low-back pain.
Decreased flexibility can be caused by:
Sedentary lifestyle (lack of use of muscles)
Age
High amounts of body fat
Stress
Flexibility
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• Static Stretching• Slowly moving into a stretching position and holding for a certain
period of time (10-30 seconds; 5 times).
• Dynamic Stretching• Active stretching movements using continual controlled
movements. Not holding stretch in ending position
• Contract-relax Technique• Relaxing of the muscle to be stretched by contracting the
opposite muscle (hamstrings/quadriceps)
Improvement of Flexibility Flexibility Test
Shoulder Test Standing hamstring stretch
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Standing Posture Test Principles of Muscular Flexibility Prescription
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5. Body Composition
• Percentage of body weight composed of fat as compared with fat-free or lean tissue.
• Body composition is influenced by nutrition and physical activity.
• Obesity is associated with numerous health problems and earlier mortality
• Determination of the cause of obesity is important.
• Most often calculated using Body Mass Index (BMI)
Body Composition
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Body Comp Chart HandoutBody Mass Index
Classifications for BMI
Classification BMI
Underweight <18.5 kg/m2
Normal weight 18.5 - 24.9 kg/m2
Overweight 25 - 29.9 kg/m2
Obesity (Class 1) 30 - 34.9 kg/m2
Obesity (Class 2) 35 - 39.9 kg/m2
Extreme Obesity (Class 3) 40 kg/m2
How accurate is BMI?
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Ashwell Height/Weight Assessment Morbidity and Mortality Risk vs BMI
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Developing a Fitness Plan/Agenda
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Creating Your Own Cardiorespiratory Program
Include Three Key Components
The Warm-Up Phase
The Cardiorespiratory Endurance Conditions Set
The Cool-Down Phase
Learn about cardiorespiratory training options.
Classes
Indoor workouts
Outdoor workouts
Differing formats
Continuous training
Interval training
Circuit training
Decreasing percentage of fat.
Decrease caloric intake through diet.
Increase caloric expenditure through physical activity and exercise.
Moderate decrease in caloric intake and moderate increase in caloric expenditure.
Follow sound practices.
Obsession with weight loss, in conjunction with many other factors, may contribute to the development of an eating disorder.
Improving Body Composition
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Putting it all together