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Health Notes Ch. 1-6

Health Notes Ch. 1-6

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Published by Dafina Amin
Notes from An Invitation to Health
Notes from An Invitation to Health

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Published by: Dafina Amin on Jan 23, 2013
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Chapter 1: Your Invitation to Health Change

I. Health and Wellness a. Health: being sound in body, mind, and spirit. i. World Health Organization definition: Not merely the absence of disease or infirmity but a state of complete physical, mental, and social well-being. ii. 6 Dimensions: of Health Physical, Psychological, Spiritual, Social, Intellectual, and Environmental. b. Wellness: Purposeful, enjoyable living or, more specifically, a deliberate lifestyle choice characterized by personal responsibility and optimal enhancement of physical, mental, and spiritual health. c. Wellness in the broadest sense: i. A decision you make to move toward optimal health ii. A way of life you design to achieve your highest potential iii. A process of developing awareness that health and happiness are possible in the present. iv. The integration of body, mind, and spirit. v. The belief that everything you do, think, and feel has an impact on your state of health and the health of the world. Dimensions of Health a. Physical Health: Good to ill on a long continuum i. Must move towards well being and away from illness ii. Done by feeding our bodies nutritiously, exercising regularly, avoiding harmful behaviors iii. Watch for early signs of sickness and protect ourselves from accident b. Psychological Health: Emotional and Mental states (feelings and emotions) i. Involves awareness and acceptance of a wide range of feelings in ourselves and others ii. Ability to express emotions, to function independently, and to cope with the challenges of daily stressors. c. Spiritual Health: The ability to identify one’s basic purpose in life i. Learn how to express joy, peace, and fulfillment ii. Help others and themselves achieve full potential iii. Studies show that church goers have lower BP, more rigorous immune systems.



d. Social Health: The ability to interact effectively w/other people and the social environment, to develop satisfying interpersonal relationships, and to fulfill social roles i. Involves participating in and contributing to your community ii. Living in harmony with fellow human beings iii. Developing positive interdependent relationships iv. Practice healthy sexual behaviors. v. Social connections provide comfort and support in times of crisis. vi. Social isolation increases risk of sickness and mortality. 1. People with spouses, friends, and a rich social network may outlive isolated loners by as much as 30 years. vii. Health Promotion: Any planned combination of educational, political, regulatory, and organizational supports for actions and conditions of living conductive to the health of individuals, groups, or communities. 1. Ex. on campus: a. Smoke-free policies for all college buildings, residences, and dining areas b. Prohibiting tobacco advertising and sponsorship of campus social events c. Promoting safety at parties d. Enforcing alcohol laws and policies. e. Intellectual Health: Your ability to think and learn from life experience, your openness to new ideas, and your capacity to question and evaluate information. i. You use your mind to gather, process and act on information ii. To think through your values iii. To make decisions, set goals, and figure out how to handle a problem or challenge f. Environmental Health: The impact your world has on your well-being. i. Protect yourself from dangers in the air, water, and soil, and in products you use-and working to preserve the environment itself. Health Disparities a. Why Race Matters?

1. pneumonia. 2. HIV/AIDS. skin cancer. White patients are more likely to be given painkillers than are minorities. Strong Social Skills (what dimension of health?) B. Compared with whites. Rates of co-occurring mental illness and substance abuse are higher among youth and adults. Cancer Screening Positive Psychology 101 I. iv. The suicide rate among them is 50% higher than the national rate.i. and cirrhosis of the liver. more productive at work C. 1. Happier at home. stroke (3x as many). take responsibility for the risks w/in your control. a metabolic disorder that can lead to mental retardation. vi. Not same as intuition . homicide. and Asian women have lower rates of mammography. Educate yourself b/c of your race/ethnicity. Native Americans are more likely to die young than the population as a whole primarily due to accidental injuries. b. American Indian and Alaska Native women are less likely to receive prenatal care. Prone to osteoporosis. and high infant mortality ii. 1. Mexican Americans have higher rates for diabetes iii. Hispanics suffer more fatal injuries. phenylketonuria (PKU). and diabetes (3x as many) as whites. Emotional Intelligence= The ability to monitor and use emotions to guide thinking and actions A. Puerto Ricans suffer disproportionately from asthma. cirrhosis of the liver. Less prone to stress and depression D. Black Americans lose substantially more years of potential life to homicide (9x as many). chronic liver disease. blacks have more new AIDS cases. and complications of diabetes. vii. v. cystic fibrosis.

Things are “temporary setbacks” or “one of those things” 2. take action and solve it b. Power of Self-Esteem=A belief or pride in ourself A. Human needs are the motivating factor in personality development B. don’t let it control you 7. reduces perceptions of pain. Internal locus of control 9. Women talk to someone 4. Becoming Optimistic=Inclination to anticipate the best possible outcome 1. Can I do anything to fix it? a. Draw on internal resources to cope with challenges c. Not based on wealth or beauty 1. Use I statements to explain your feelings b. Most caused by loss or failure in work or intimate relationship 6. Listen to and acknowledge others c. and do things differently next time You control it. Maslow’s Pyramid (Figure 2.II. Knowing your needs A. If no. Men distract themselves 3. decreases stress related hormones b. Feeling in Control a. Are not born with it C. Look on the lighter side a. Can not be given but can be developed externally 2. If yes. accept it. Three out of every 10 days (obtained from studies) 2. Autonomy=Independence b. Figure out what caused it in the first place (What can you do about it?) 5. Defuses rage. Be direct and specific d. Be assertive not obnoxious . Managing your moods: Mood=sustained state that colors are view of the world 1. alters brain waves and breathing rhythms. Stimulates the heart. Assertive=Recognizing your feelings and making your desires clear to others in non-hostile ways a. hard to be angry when you are laughing 8. Must satisfy basic physiological needs first (build foundation) C. Positive thinking and talking B. Final decision is theirs d.1) III.

medical errors (Doctors making medical errors) xii Mood Quality of Life  Irritability.Sleep a. which increases your heart rate)  Increased inflammation (Muscles get stressed out because they are working overtime) xiv Immunity  Decreases anti-bodies  Increased risk for cancer d. How does sleep affect health? ix Learning and memory  Brain consolidates new information  Able to retain more  “Sleep on it” x Weight  Lack of sleep decreases metabolism  Decreases hormone levels that regulate appetite xi Safety  MVA. falls. impatience  Decreased motivation and ability to work effectively xiii Cardiovascular health  Hypertension. Non-REM i Muscles relax and breathing becomes slow and smooth ii Eyes no longer responsive to light iii Last about the first hour of sleep b. so it will increase hormones like adrenaline. increased hormone levels (Body senses that you are wearing down. REM iv Time of vivid dreaming v Large muscles become paralyzed and cannot move vi Breathing quick and shallow vii Fingers and toes may twitch viii Increased blood to brain (men with erections) c.10. Sleep Disorders xv Insomnia= Lack of sleep so severe it interferes with functions during the day .

relaxation therapy (Treatment depends on the individual and the cause) xvi Snoring  Caused by vibration of tissues in the mouth or throat as you suck air into the lungs  Can be enlarged tonsils or adenoids (especially in young) xvii Sleep Apnea (no breath)  No breathing for a short period of time. etc. Eustress: Positive Stress e. may happen dozens or hundreds of time  May be caused by obesity  Treated by CPAP (Continuous Positive Airway Pressure) surgery to enlarge upper airway xviii Restless Leg Syndrome (Has been around for 300 years)  Characterized by pulling. You can go several weeks without it happening then it will randomly occur again. divorce. Stress=Non-specific response of the body to any demand put upon it b. We all need a happy medium of stress to keep us motivated . waking frequently at night  Most often before or after a major event (Related to negative major events such as a funeral. crawling. grabbing. Stressor=That which excites or upsets us c. Psychoneuroimmunology=Study of how stress effects the body physiologically (KNOW WHAT IT I AND HOW TO SPELL) d.  Difficulty falling asleep  Treated by medication (It will calm the symptoms but it will not get rid of it)  There is no rhyme or reason as to why it happens. Distress: Negative Stress f. Stress a. Chapter 3: Personal Stress Management I. tingling. Tossing and turning for more then an hour. burning. behavior therapy.)  Short term-days to weeks  Long term-months to years  Treated by medications. etc.

School Grades d. Stress hormones can effect memory and cause neurons o atrophy and die. brain becomes more alert iv. Mouth ulcers or cold sores d. Be satisfied Personal Stressors a. Schoolwork c. Be Positive c. Take regular breaks d. Persistently elevated blood pressure and heart rate can increase potential for blood clotting and risk of stroke or heart attack Flight or Fight a.II. V. Homeostasis: The body systems maintain a stable and consistent (Balanced) state h. VI. Cortisol increases glucose production in the liver. Test Pressure b. IV. tension . Talk to other students f. and depression b. HR and BP increases iii. Disrupted Sleep c. Skin problems such as eczema and psoriasis g. Financial Worries How to Handle Test Stress a. III. breathing quickens. Muscles tense. causing hypertension f. Digestive and immune system shut down Students Under Stress a. Adrenal glands produce cortisol and epinephrine ii. headaches. Cortisol and other stress hormones can increase central or abdominal fat e. Plan Ahead b. g. Cortisol is H2O insoluble-remains in bloodstream longer. Anger=3 main culprits. What happens when you conflict stress? i. Stress will not kill you but will trigger complex changes in the body The Effects of Stress on the Body a. technology. time. Practice e. anxiety.

Is it better to release anger? 1. don’t let it control you 4. Puts body in a state of combative readiness. Monitor for signs of overload 3. Learn to control it. Put aside bias’ and pre-conceived notions 3. It’s not dealing with what’s really bothering you 3. Focus on the problem and not the person 2. Own negative thinking keeps it going iii. low on patience Decreased patience means we monitor less what we say and how we treat people v. Job Stress 1. Assimilate-be open. Personal Stressors i. Agree to disagree c. Deadlines i. How to deal with it 1. Figure out what is really bothering you 2. Noisy office environment 2. increases health risk ii. Only last 3 seconds 5. Dead lines and time limits vi. tense. It makes people more aggressive 2. Unreliable and dependency on technology b. Focus on what the person is saying and not what you are going to say 4. Dealing with Anger i. Listen to their point of view (not in public) 5. Respond-calmly and with well reasoned answers 7. ii. iii. Overwork average person works>50 hours 3. iv. Is there a common goal? 8. . Conflict Resolution=everybody has conflict and disagreements 1.Increased working hours Cell phones etc. no one person is completely right or wrong 6. Always running.

vomiting. Laughter i. Fights with family or friends h. Sublimation i. Early Signs of Burnout a. Prayer i. Recognize stress signals e. Who is at a greatest risk for burnout? a. Exercise . nausea. Moments of tranquility d. Increased use of alcohol or meds f. Put things in perspective. Reality checks i.4. Sleep problems. Negative feelings about everything 7. Exhaustion b. Burnout=Physical. Health care workers. Spiritual coping i. Coping with stress a. will you remember it a month from now? f. Don’t focus on things you cannot control c. Serenity breaks i. Muscular tension e. Law enforcement. emotional and mental exhaustion brought on by constant or repeated emotional pressure 5. Firefighters 6. Deep breaths b. Breathing i. Stress inoculation i. Digestive problems. Easier to laugh then it is to cry h. Redirect to a different channel (go for a walk) j. Refocus i. Increased anxiety or nervousness d. nightmares c. diarrhea g. Practice things you stress over (oral presentations) g.

Constantly missing deadlines v. Rushing ii. Experience or witness a traumatic event (fire. eating. death) ii. Psychological response to out of the ordinary stressor i. go back and see what’s taking away time from what you need to do) iv. Set daily or weekly goals (re-evaluate) 2. Chronic inability to make choices or decisions iii. Treatment: Share or Talk ASAP. Be specific-include exercise. assault. Rank ABC’s (in order of importance) iii. How can you tell if you are running out of time? i. Identify time robbers 1. ii. k. Be open and honest 8. Victims may avoid sit of accident v. Can be individual or community iii. before you sleep that night vi. dating calling friends etc.VII. What is the #1 cause? Sexual assault or rape Time Management a. Work ahead 3. How to manage your time. Journaling i. Schedule 1. Calendar or planner 2. Not enough time for rest or personal relationships b. i. Keep track of what you do and how much time you spend doing them (If you aren’t getting things done. Develop game plan 1. Post Traumatic Stress Disorder a. May have nightmares or re-live what happened iv. Make most of your classes . Fatigue or listlessness iv.

then write paper. Women i.) Keep workplace in order Keep desk clean Chapter 4 Mental Health I. Loses brain tissue more rapidly than women b. Hears a broader range of sounds iii. do something you enjoy. It’s done.S. then summarize. Don’t worry about test yesterday or term paper next week (Don’t worry after you take the test. Retain ability to see well at long distances longer in life iv. Go to class and take good notes 3.10’. U. Read notes at end of day or week Develop efficient study style 1. ix. Break huge tasks into smaller chucks (Such as writing a paper. vi. Responds more intensely to emotions What is a Mental Disorder? a. 1st find articles. viii.v. Hearing remains sharper. Use more neurons ii. behavioral. eating. vii. Are Men’s and Women’s Brain’s Different? a. Go onto the next task) Elephants into hors d’oervres 1. Have bigger brains ii. whatever works for you Focus on tasks at hand 1. . Have eyes which are more sensitive to bright light iii. A diagnosable mental. Government i. or working b. longer iv. 1. American Psychiatric Association II. or emotional disorder that interferes with one or more major activity in life like dressing. Read assignments early 2. Men i. Study 50’. etc.

pain. Symptoms a. headache.) e. Treatment a. Persistent thoughts of death j. caffeine. Meds ii. aches and pains 5.3% of Americans 2. According to APA: almost 300 different iii. Affects 10. Treatment a. No known cause. Feeling depressed b. etc. Loss of interest c. or loss of freedom ii. Symptoms a. Lack of Energy f. disability. Minor Depression 1. Withdrawal from others k. Physical symptoms. Psychotherapy .i. 5-10% of all teens 3. A behavioral or psychological syndrome associated with distress or disability with a significantly increased risk of suffering death. Exercise (Endorphins make you happy) c. Genetics? 4. Affects 7. you have to fit the legal definition the court recognizes as a mental illness c. Major Depression-Sadness that does not end 1. Psychotherapy b. Depressive Disorders i. Decreased interest of pleasure in daily activities 3. *When you go to court pleading for insanity. Difficulty thinking clearly i.5% of Americans 2. And this is assuming there are no other variables. Difficulty concentrating h. Change in eating habits d. Change in sleeping habits (Everybody’s different. Depressed most of the day nearly every day b. digestive problems. Feeling helpless g.

Personal criticism h. And you’ll have to go back for a different prescription) c. Symptoms a.b. From one extreme to the other d. optimistic. Difficulty with grades g. Be careful not to stereotype (they’re still growing and be aware of what’s going on in their world) iv. Lack of enjoyment in activities they once enjoyed d. Symptoms a. Therapy is a must b. Considered chronic f. talks more rapidly or more then usual. 2 millions Americans 2. Changes in thinking (unrealistic. High reoccurrence rate . Depression in Teens 1. In manic states they become impulsive and out of touch with reality 3. Treatment a. delusions) c. excessive spending. Exercise d. impaired judgment) 5. Manic Depression (Bipolar): Mood swings that take individuals from manic states of feeling euphoric and energetic to depressive states of utter despair 1. No known side effects on meds iii. Affect careers. Mood changes b. Difficulty with others c. Change in activity level f. Electroconvulsive therapy e. relationships. Changes in behavior (sudden immersion in plans or projects. Severe mood swings b. Change in appetite e. Meds c. Meds-70% effective (Sometimes it loses its effect. health 4.

Meds b. 4. Light headedness c. Meds b. Avoidance of feared object or situation d. Anxiety Disorder 1. Characteristics a. gradual exposure to object or situation ii. Obsessive-Compulsive Disorder (OCD) . Peak within 10 min. Characteristics i. Without Reason 2. Intestinal pains 2. Behavioral or psychotherapy iv. Immediate anxiety iii. Behavioral therapy. Panic Attacks 1. Phobia: Fear of certain objects or situations a. Generalized anxiety disorder: Irrational or unwarranted response to harmless situations or situation 1. 1/3 of all young adults experience at least one b/w the ages 15-35 3. Treatment a. Increased HR b. Hyperventilating d.d. Increased HR or BP b. Sweating c. Excessive fear ii. Treatment a. 2 millions people affected b. Sense that something terrible is going to happen e. Most common? Claustrophobia c. Cog-behavioral therapy which teaches how to cope with symptoms iii. Symptoms a. Meds not helpful ii. Treatment i. Muscle aches d.

Most realize behavior is bizarre but can’t control it 4. and distractibility i. Treatment a. impulsivity. vi. Symptoms . c. ii. Treatments i. A spectrum of difficulties in controlling motion and sustaining attention. Meds v. relationship difficulties. poor concentration. Interferes with normal life 5. Psychotherapy d. including hyperactivity. it will stimulate them. Academic difficulties. head injury 7. Most common-thoughts of violence. increased risk of depression and substance abuse. Schizophrenia 1. An anxiety disorder characterized by obsessions and/or compulsions that impair one’s ability to function and form relationships 2. Does it need to be taken everyday? (It depends on the parent) e. thought or image a. Ritalin (stimulate): For those who have ADD. contamination 3. it will calm them down. Mental disorder that profoundly impairs an individuals sense of reality 2. Possible gene abnormality. sleep problems. Cognitive and behavioral therapy b. Has biological roots 6.1. Complications i. Once they are labeled with ADHD it will follow them for nearly life. difficulty making decisions. Obsession: A recurring idea. Be careful not to label kids. Attention Disorders 1. 10 % boys and 5% girls b/w 5-18 b. ADD /ADHD (Attention Deficit/Hyperactivity Disorder) a. If they do not.

if any. making purposeless movements. showing few.a. Not as a result of traumatic experience upbringing or social condition 4. The Five Health-Related Components of Physical Fitness: i. lacking will or motivation and functioning at a much lower level. mimicking gesture or words. b. Failure of brain development in early life c. Anaerobic . Strong genetic link b. inability to think in a logical manner. The ability of the body to pump blood through the body efficiently 2. Substance abuse in utero d. (could be doing housework. Antipsychotic drugs help people be in control b. (Not running out of breath when working out. Side effects? Understand neurotransmitters have specific synapses (Fig 4. laundry. emotions. Amount of taken in is slightly more or equal to the amount of used by the body 3. It is aerobic because it uses oxygen and your body is replacing it. Look messy or unkept 3. etc.) b. Causes a. Hallucinations. talking in rambling or incoherent ways. walking up the stairs. Symptoms between 17-30 years in men c. The ability to respond to routine physical demands. delusions.2) Test #2 Purple color: What is said to be on the test Chapter 5: The Joy of Fitness I. What is physical fitness? a. Cardio—respiratory: 1. Symptoms between 20-30 in women d. Treatment a. with enough reserve energy to cope with a sudden challenge.

Men 2x more muscle mass (because they have more testosterone) iii. heart attacks. Lowers cholesterol and triglycerides ii. Gender Differences i. Body Composition 1. Range of motion around a joint v. Cancer 1. Flexibility 1. Increases vital capacity (maximum amount of air the lungs can take in and expel) which provides more O2 and increases energy 4. Are you in good enough shape to do your everyday activities? vii. Men have more sweat glands=increased uptake v. Lowers colon cancer by 40-50% a. Speed: the ability to move rapidly c. Heart pumps more blood with each beat (Because the heart is a muscle and they have 2x more muscle mass. Relative amount of fat and lean tissue (bone. increases productivity v.exercise is quick amounts of exercise where oxygen is not needed to replace. decreases stress. Occupational: Decreases loss of time from work. and blood clots 2. Physical Activity and Health i. lifts depression. pull. increases self image (Releases endorphins which in turn decrease cortisol (stress hormones) iii. Men ½ the body fat (Ch. Muscular Strength 1. Maximum amount of weight you can push. Emotional: Lowers tension and anxiety. Agility: ability to change directions quickly 2. Decreases risks of strokes. or lift iii. muscle. Aids in digestion and elimination . Ability to perform repeated muscular effort iv. organs. Healthier heart and lungs 1. Physical: Decreases risk of diseases. e. Reaction time: the time required to respond to a certain stimuli 5. Heart is a muscle… 3. Functional Fitness 1. Intellectual: Increases alertness increases concentration iv. increases energy and stamina ii. Environmental: Increases awareness for healthy air and food d. Balance: ability to maintain a certain body position 3. Dimensions of Health i.7) iv. Muscular Endurance 1. Other factors 1. Men 10-15% bigger ii. Your body has enough oxygen in its reserve) ii. Power: the product of force and speed 4. everything that is not fat) vi.

There is a difference between sore and pain. Increases self-esteem 3. Slow changes associated with old age a. 3. 3 days a week and 8-10 strength training exercises with 8-10 reps 2 days a week g. Mental Health 1. Should not hurt. 5. Myth: You can do a lot of things at home and without a gym 2. Decreases hormones like cortisol 3. Vigorous cardio 20 min. Decreases diabetes by lowering BS iv. Myth: Not enough testosterone iii.7 years of productive life f. Increased self image and esteem viii. Decreases osteoporosis 2. Density increases with weight bearing (Weight bearing: Putting weight and pressure into the bones. 2007 SCSM and AHA 1. 3. Exercise Guidelines i. which makes them stronger) vi. A more active old age 1. Risk of heart disease and stroke ix. Lowers weight vii. Longer life 1. Pain is not good. Increases mood altering brain chemical endorphins (runners high) v. Exercise Myths i. Sore is ok ii. Loss of strength and mobility d. Lose of muscle mass b. Women will get bulky with weights 1. Decreases erectile dysfunction 3. . Need a gym 1. Increases endurance 2. Decreases stress 2. Increases of body fat c. Moderate cardio 30 min. 4. Sexuality 1. Risk of Disease 1. 5 days a week or 2. Moving is exercising 2. Better bones 1.Lowers breast cancer by 30-40% Lowers prostate cancer by 10-30% Lowers lung cancer 30-40% Lowers level of insulin-like growth factors that drive the growth of cancer cells iii. Enhances immune system 2. No pain No gain 1. Myth.

Crunches can flatten your tummy 1. Type. Jogging. etc. Keep intensity and reduce and frequency or duration (If you’re short in time) iv. Warm-up (Should be about 5-10 minutes. Activity a. you cannot do it by just running 2 miles. Aerobics is all you need 1. Find a fun workout (If you don’t like to run.iv. Reversibility 1. lose 50% of fitness in 2 months with no exercise. Intensity. Variety . Increases temp of muscles c. Frequency. Increases blood flow b. Keep gym cloths in car or locker (You will get lazy. Sign up for a fitness class (You will feel obligated to go) ii. anything very light that will get the body moving) a. Requires a person to provide a greater stress or demand on the body then it’s accustomed to (If you want to run 5 miles. or get distracted if you change at home and will be less likely to go) i. Get body ready for exercise 2. swimming. Join a team v. You also need flexibility and strength v. Time.what are you doing to exercise *Every type of exercise has this principle iii. Keeps the body guessing v. Breaking up the monotony. Cross Training 1.how hard you work out (target heart rate) 3. Principles of Exercise i. Myth.how often you exercise 2. then don’t. It cannot flatten your tummy because it will form muscle underneath your fat making it appear bigger h. It does not take much to lose your fitness 2. Go to the gym with friends (Having a friend will motivate you to get out of the house because you’ll feel bad to leave them) iii. Alternating two or more types of exercise 2. Myth. Motivating Yourself to Move i. Overload Principle: 1. You have to push yourself and increase the amount you are running in order for your body to adapt up to 5 miles) ii. FTT Principle 1. Body adjusts to lower levels.how long you’re working out 4. b. Cardiorespiratory Fitness (Aerobic) 1. Find something you like) iv.

220-20=200 iv. Sports specific SAID (Specific adaptation to increase demand) 3. Concentric (shortening of the muscle) iii. Eccentric (lengthening of the muscle) c. Shift your weight from one foot to the other or place your foot 4 to 6 inches off the ground .change in muscle length i. When Standing: 1.85=170 vi. MHRx. Increases blood flow to tissues 7. 5-10 minutes comfortably d. Isotonic. Target heart zone 120-170 4. Sixty to eighty-five percent of the maximum heart rate. Isometric(Seen more in rehab when they are not allowed to move a body part but must strengthen)-no change in muscle length i. Can include stretching vi. With stand more strain 5. Function more smoothly 3. Contract vigorously with less effort 4. Types of contractions a. c. Endurance 18-20 reps b. Prevents build up of lactic acid c. b. Strength 8-10 reps 8. the heart rate at which one derives maximum cardiovascular benefit from aerobic exercise.j. 2 types a. Burns more calories 6.85 iii.65 ii. Cool down a. Prevents blood from pooling b. Same resistance thru ROM Keeping Your Back Health i. 200x. Push or pull against immovable object b. Isokinetic-contraction at a constant speed i. MHRx. Weight lifting or calisthenics ii. Work more efficiently 2. Muscular Fitness 1. 220-age=maximum heart rate i. Muscle changes length ii. 200x.65=120 v. Target Heart Rate Zone a.

Avoid slouching iii. meaning your back will work harder to work because they’re nearly connected. 2. v. Don’t Smoke!: Smoking affects respiratory system. When Driving: 1. Core stability and helps support back 4. type 2 diabetes high cholesterol. If you sleep on your stomach. Sleep on a flat.9 5. When Sleeping: 1. Hold in your stomach 3. 2. Sleep on your side with both knees bent at right angels to your torso. Abdominal fat (‘central’ obesity). Tilt your pelvis toward your back. not from the waist. Let your leg muscles do the work. unlike fat in the thighs or hips. iv. When lifting: 1. Women:>=35 inches . k. It makes breathing harder. Ratio between height and weight 2. 3. Obese=30-39. When Sitting: 1. Tuck in your buttocks ii. If you sleep on your back make sure you bend your knees a little bit.5-24. and metabolic syndrome b. vi. Get close to the load. Overweight=25-29. 3. firm mattress. 2. Keep our seat so your knees are raised to hip level. Morbid Obesity=>40 6. make sure you put a pillow under your hips to release the pressure. Does not account for muscular individuals that’s why it doesn’t work 7. 4. Keep your head on your pillow in such a manner that is in line with your body.9 3. It takes the pressure off of your back. Healthy=18. which means your diaphragm is straining to work. Tighten your stomach muscles and don’t hold your breath. 4. Body Composition i. Risky waist measurements: i.9 4. increases the risk of high blood pressure. Bend at the knees. 2. Body Mass Index (BMI) 1. 5. Do not fully extend your right leg 3. A small pillow or towel can help support your lower back.2. Waist Circumference: a. Sit in a straight chair with a firm back. Men:>=40 inches.

Bioelectrical Impedance-electrical current thru the body. Lean tissue with water is good conductor of electricity. Ration between fat and lean tissue ii. Men i. hip.l. Pear shaped figure iii. low cost d. iii. .80 or less Body Fat Percentage i. Can be thrown off by over or under hydration 3. thigh b. snug but not tight exhale and measure 8. thigh c. not below 9%. Men-chest. Women-triceps. More likely to have visceral fat (deep in abdominal cavity) ii. Increases risk of cardio problems because it moves more rapidly into the blood stream and raises cholesterol iii. Fat around the hips. More likely to have subcutaneous fat (just below the skin) ii. a. Apple shaped figure iv. Hydrostatic Weighing 5. Skinfold Measurement-calipers used to measure the amount of skinfold a. . Harder to lose v. Women i. Requires high skill to be accurate 2. different resistance with different tissue a. 10-15 min with low dose of radiation b. not below 4%.90 or less b. ii. Tape measure just above your hip bone. Simple. Have more fat because the reproductive organs are really fragile so it’s needed to protect them iv. dimples iv.x rays used to quantify the skeletal and soft tissue components. Waist to hip ratio=Distribution of weight and the location of excess fat a. Home Fat analyzes a. Not healthy to go too low because the fat protects your organs. How to Measure 1. fat is not b. Men between 7-25%. Women between 16-35%. Bioelctrical Impedance 4. May surpass hydrostatic weighting as standard . abdomen. Duel-energy x-ray.

20 oz. Right shoe for the right sport 2. Lose more then 2% of your weight you are dehydrated 13. 300 hours of aerobics b. Replace often a. Energy Bars 1. 60% of your body 4. Contain calories and carbohydrates 2. ½ inch between toe and end of shoe. Can you have a trial membership? 7.m. Do they offer assistance? n. 85% of your blood 5. Wide across fore foot with no heel slippage 5. 2 cups 20 min. 24-36 hours for shoe to recover c. 2 cups 2 hours before exercise 9. Acts as a lubricant 3. Is it close to home? 4. Sports Safety . Give your toes room a. If you are thirsty. to replace 1 lb. it’s too late ii. May help for activity longer than 45 min. Check the width a. When is it open? 5. Shop Late a. 30-45 min. Regulates body temp 2. Each has different value o. Fitness Centers 1. Water 1. 75% of your brain 7. Foot is larger (swollen from heat) at end of the day 3. try on both 4. Or at least every 6 months ii. every 15 min. of weight lose 12. What do they offer 2. 4-6 oz. Fitness Products and Programs i. before exercise 10. Loose 64-80 oz. per day with normal activities 8. 70% of your muscles 6. Sports Drinks 1. Sports Nutrition i. 300-500 miles. during exercise 11. Athletic Shoes 1. Are there classes? 3. santity rate iii. Very little research 2. 3. Are there extra chargers? 6.

arthritis 3. Will lower with age and inactivity g. C-Compression(helps decrease swelling) 5.i. body frame size. male 5’10” 174# needs 2400-2900 k f. fruits. dissolves amino acids. No alcohol or drugs iv. See handout Essential Nutrients: Nutrients that he body can not manufacture a. Sources: Liquids. Calories a. . tendonitis. you want to sweat 4. Cover as much skin as possible 3. BMR(basal metabolic rate)=The amount of calories needed to sustain your body at rest c. which connects bone to bone). cleans body by removing toxins. vegetables II. dark colored clothes 2. gender. Have good equipment 5. age. female 5’4” 138# needs 1900-2200 k e. every two hours-first 48-72 hours) You need it to slow the bleeding down but it won’t heal unless it has blood flowing through it. No water proof clothing. Influenced by. Prevent heat loss through the head 6. glucose and minerals. Problems-cramps. Treating Injuries 1. Exercising in the Heat 1. pulled muscles 2. That’s why you must alternate 4. Get proper instruction 4. Allow movement of hands and feet to keep circulation 5. R-Rest 3. bruises. Ave. Water: Carries nutrients and removes waste. Chronic=overuse. Acute=Sudden trauma. exhaustion. Loose fitting. PRICE 1. weight and activity level d. Loose fitting (allows easier movement which will increase body heat). sprains (what you do to a ligament. regulates body temp. I-Ice (15-20 min. The amount of energy that can be derived from food b. light colored clothing 2. Ave. Use protective equipment 6. i. Change wet clothes iii. NO rubberized suits 3. stress fracture. E-elevate (above the heart) Chapter 6: Personal Nutrition I. Exercising in the Cold 1. strains (what you do to a muscle). stroke ii. P-Protected 2.

Complete protein (all AA)=meat. Decreases cholesterol. Fiber 1. beans. Red meat. Complex: Foundation of a healthy diet 1. 2 types 1. 3 types: Simple and Complex and Fiber ii. egg yokes. body can manufacture 11 iii. triggers production of LDL & cholesterol b. olive. Sources: Meat. pasta. Wheat. oats. Below 10% of your diet 2. 4 k/g Carbohydrates: Provides energy i. involved in regulating growth. Fat soluble: a. canola & peanut oil. poultry. Breads. decreases constipation 2. Combination of 20 AA. nuts. maintaining tissue and manufacturing blood cells. . 2 types 1. 60% of the body overall 85% of the blood 70% of the muscles 75% of the brain Loose 64-80 oz with normal activity How can you tell if you are dehydrated? If you’re thirsty. d. Liquid at room temperature e.b. rice ii. 9 from food. c. Should have 30% or less d. coconut & palm oil c. vi. rice v. fish. corn. Provides energy. Provide energy. stick margarine c. regulates body temp. iv. eggs. 9 k/g Vitamins i.. vii. potatoes. Absorbed thru the intestines and stored in the body ii. hormones and other body components ii. Protein: Helps builds new tissues to keep hair. beans. Unsaturated a. 16% of daily caloric intake iii. bran. e. fish. decreases blood sugar 3. Facilitates use of other nutrients. fruit pulp 4. 4 k/g Fats i. Increases bulk in feces. dairy iv. cereal. hormones. Fish. vegetables iv. are necessary ii. triggers more HDL protein b. avocadoes. v. builds antibodies. Saturated: a. Simple: Sugars. quick burst of energy. poultry. skin and eyesight healthy. the color of your urine. enzymes. iii. Incomplete protein (lacking one or more AA) grains. dairy. Protects organs. provides fuel for the body i.

Sources on page 176-177 Eating Smart a. assist in varies body functions including growth and energy production ii. Absorbed thru the body and washed out by sweat and urine b. Water soluble a. potassium. D. Increase foods from certain food groups e. iodine. Limit salt h. Be finicky about fat f. Consume a variety of foods b. copper. B and C d. Alcohol in moderation i. IV. calcium. Trace minerals 1. Major minerals 1. . zinc. Sources on page 175-176 f. and K (a blood thinner) 2. magnesium 2. Iron. 10 milligrams 3. E. Minerals i. Keep food safe Fast Food III. Sodium. aid in muscle function and nervous system activity. Get physical every day d. 100 milligrams iii. Can build up in the body c. chloride. Must be replaced c. A. Help builds bones and teeth. fluoride 2.b. Mange your weight c. Choose carbohydrates wisely g.

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