WellnessI

FinalStudyGuide

WellnessStar

Wellness-Astateofbeingthatenablesyoutoreachyourfullestpotential(physical
andmentalhealthtogether)
Health-Tobewithoutillness(physicallywell)

ImprovementofHealthandWellness-highenergylevel(physical),enthusiasmfor
life(emotional),willingnesstolearn(intellectual),strongsenseofpurpose(spiritual),
supportiverelationships(social)
LossofHealthandWellness-lowenergylevel(physical),prolongedillness(physical),
frequentachesandpains(physical),negativeoutlookonlife(emotional),isolated
fromothers(social)
FiveWellnessStarComponents
Physical-fitnessandconditionofthebody(fitandunfit);i.e.exercise,
healthyeating,biking,swimming,running
Emotional-awarenessandacceptanceofonesfeeling(happinessand
sadness);i.e.listeningtomusic,hangingwithfriends
Social-relationshipsandinteractionswithsociety(involvedandlonely);i.e.
clubs,parties,events
Intellectual-lifelonglearningthroughyourformaleducationandinformal
lifeexperiences(informedandignorant);i.e.school,books,college

Spiritual-involvesseekingmeaningandpurposeinhumanexistence.A
personsvalueandbeliefs.Havingsomethingtoturninatimeofneed
(fulfilledandunfulfilled);i.e.religion,music,lifegoals

HumanGrowthandDevelopment

MaleReproductiveSystem

Testicles-malereproductiveglandsthatproducespermcellsandthehormone
testosterone
Epididymis-commashapedstructurealongtheupperrearsurfaceofthetestes,
spermwillmaturehere(somearestored)butmostmovetothevasdeferens
Scrotum-glandthatholdsthetesticlesfromthebodyandkeepthem3-5degrees
coolerthantherestofthebody;ifthescrotumbecomestoocolditwillcontract
bringing,bringingthetesticlesclosertothebodyforwarmth(helpsregulate
temperature)
Sperm-malereproductivecells
Semen-fluidthatisreleasedbythereproductivetractcontainingspermandfluids
fromtheseminalvesicles,prostategland,andCowpersgland
VasDeferens-twolongthintubesthatactaspassagewaysforspermandaplace
forspermstorage
SeminalVesicle-twoelongatedsac-likeglandsatthebaseofthebladderthat
secreteafluidrichinsugarthatnourishesthespermandhelpsthemmove
ProstateGland-glandthatproducesafluidthathelpskeepspermalive;common
sightforcancer
CowpersGland-locatedbeneaththeprostategland,twosmallglandsaboutthe
sizeofpeasthatsecreteaclearlubricatingfluidforsemen
Urethra-ductthatrunsthroughthepeniscarryingsemenandurine
Penis-malesexorganusedforreproductionandurination
Erection-processthatoccurswhenthepenisswellswithbloodandelongates
Ejaculation-semenleavesthepenisasaresultofinvoluntarymusclecontractions
Circumcision-surgicalremovaloftheforeskinontheheadofthepenis(religiousor
hygienicpurpose)

Sterility-theinabilityofamaletoproduceenoughfertilespermforfertilization
Testosterone-malehormonethatproducesthemalesecondarysexcharacteristics

FemaleReproductiveSystem

Vagina-amusculartubethatconnectstheuterustotheoutsideofthebody,3-4
incheslong
Cervix-lowerportionoftheuterusthatisacommonsiteofcancer
Uterus-muscularorganthatreceivesandsupportsthefertilizedovumduring
pregnancy
Endometrium-insideliningoftheuterus
FallopianTubes-ovummovesthroughthistogetfromtheovarytotheuterus,
fertilizationoccurshere
Ovaries-femalereproductiveglandsthatproduceovaandestrogen
Ova/Ovum-thefemalesexcell;375releasedinawomanslife
Ovulation-releaseofamatureovumfromoneofthetwoovaries

MenstrualCycle-liningoftheuterusthickeninginthepreparationforthepossibility
ofafertilizedegg,followedbyovulation.Iftheeggisnotfertilized,theliningofthe
uterusbeginstobreakdown;eventuallybloodandtissueleavethebody.Thecycle
lastsapproximately28days
Menstruation-processbywhichtheuterusshedsitslining(endometrium)
Infertility-afemalecannotconceive
Menopause-apermanentshutdownofthefemalereproductivesystem
PMS-acombinationofphysical,psychological,andemotionalsymptomsthataffect
afemaleaweektotendayspriortohermenstruation
Estrogen-ahormoneproducedbytheovariesthatstimulatesthedevelopmentof
femalesecondarysexcharacteristicsandaffectsthemenstrualcycle
Progesterone-hormonethatchangestheliningoftheuterusinpreparationfora
fertilizedova
PapSmear-ascreeningtestinwhichcellsarescrapedfromthecervixand
examinedtodetectcervicalcancer

STDs

Asexuallytransmitteddiseaseisacommunicablethatispassedmainlythrough
sexualintercourse,butnotlimitedtothis
STDscanalsobepassedthroughkissing,skintoskin(wounds),sharing
needles,andoralsex
STDisalsocalledVD(venerealdisease)orSTI(sexuallytransmittedinfection)
CommonSTDS
Bacteria(curable)-chlamydia,gonorrhea,syphilis
Virus(notcurable)-HIV/AIDS,HPV,Hepatitis,Herpes,GenitalWarts
Parasite-Pediculosis(PubicLice/Crabs),Trichomoniasis
Only100%methodofpreventinganSTD:Abstinence
AlternativeWaystoReduceRisk-responsiblesexualbehavior,education,testing,no
riskysexordruguse,notcheating,usecondoms
GeneralSymptoms-irritatingurination,discharge,skinchanges,genitalitching,
pelvicpain
NotallSTDswillshowsymptoms/signsforeveryperson
SpecificSymptoms
Syphilis-numbness,blindness,braindamage,death
OnlyqualifiedhealthprofessionalscandiagnoseandtreattheSTD
ActionstotakewhenyouthinkyouhaveanSTD-getmedicalcare,contactsex
partner,talktoaqualifiedhealthprofessionalaboutprevention
Alwaysseekimmediatetreatmentbecauseseriouscomplicationscanleadto
death,emotionalchanges,effectsonnewborn,fallopiantubescarring,
infertility
CommonTreatments
Viral(treatable)-medicationtocontrolbreakoutsandslow
progressionofdisease,removalofwarts
Bacterial(curable)-antibiotics
Parasites(curable)-medicatedcreamsandprescriptiondrugs
Misc.Fact:HPVVaccinecanhelppreventgenitalwarts
Canbetestedonaconfidentialsite(informationrequired,canappearin
recordedmedicallife)oranonymoussite(nonamesorrecords)
OtherInfections

UrinaryTractInfection(UTI)-aninfectionoftheurinarysystem,most
commonlytheurethraandbladder;cancausepainfulurination
ToxicShockSyndrome(TSS)-aninfectionofthebloodstreamdueto
tamponsbeingwornforlongperiodsoftime;cancausefeverlikesymptoms
YeastInfections-avaginalinfectioncausedbyafungalorganism;cancause
dischargeanditching
PelvicInflammatoryDisease(PID)-cancausecarringandinfertility
OtherMiscellaneousInformation
ApersoncanbeinfectedwiththesameSTDtwice,suchaswithHIV,Herpes,
chlamydia,andgonorrhea
Nopreventionmethodsforayeastinfection

ContraceptionMethods

ConsistentAbstinence(noprescription/other)-Neverhavingsex;completely
effective(0/100getpregnant);protectsagainstSTDs
BirthControlPatch(prescription/chemical)-thin,beigepatchthatstickstotheskin
andreleaseshormonesthroughtheskinintothebloodstreamtoprevent
pregnancy;releaseshormonestopreventpregnancy;effective(8/100get
pregnant);doesntprotectagainstSTDs
BirthControlPill(prescription/chemical)-pillthatpreventsovulationwith
hormones;affectsthehormoneschemically;effective(8/100getpregnant);doesnt
protectagainstSTDs
BirthControlRing(prescription/chemical)-ringthatreleaseshormones;
combinationofthehormonesprogesteroneandestrogenintheringprevent
ovulation;effective(8/100getpregnant);doesntprotectagainstSTDs
BirthControlShot(prescription/chemical)-alongactingformofprogesteronegiven
asinjectionintheupperarmorbuttocksonceevery3months;hormonesprevent
ovulation
CervicalCap/FemaleCondom(prescription/barrier)-thimbleshapedclipover
cervix;keepsspermfromenteringtheuterusbycoveringthecervix;lesseffective
(21/100getpregnant);protectsagainstSTDs

Condom(noprescription/barrier)-latexcoveringforpenis;keepsspermfrom
enteringthecervix;moderatelyeffective(18/100getpregnant);protectsagainst
STDs
Diaphragm(prescription/barrier)-domeshapedbowlmadeofthin,flexiblerubber
thatsitsoverthecervix;moderatelyeffective(16/100getpregnant);doesntprotect
againstSTDs
EmergencyContraception(prescription/chemical)-pillswithhormonesinthem;pills
workbygivinghighdosesofthehormoneestrogenandprogesteronetoprevent
pregnancy;veryeffective(1or2/100getpregnant);doesntprotectagainstSTDs
IUD(prescription/chemical)-IntrauterineDeviceisaT-Shapedpieceofplasticabout
thesizeofaquarter.Placedinsidetheuterustopreventpregnancy(copperand
progesterone);veryeffective(fewerthan1/100getpregnant);doesntprotect
againstSTDs
FertilityAwareness(noprescription/other)-havingsexduringnon-ovulation
periods;ifacoupledoesnothavesexaroundthetimeofovulation,thegirlisless
likelytogetpregnant,thetrickisknowingwhenovulationoccurs;lesseffective
(25/100getpregnant);doesntprotectagainstSTDs
Spermicide(noprescription/chemical)-cream,gel,orfoamthathasspermkilling
chemicals;nonoxynol9ischemicalfoundinspermicidesthatimmobilizeandkillthe
spermbeforebeforetheyareabletoentertheuterus;lesseffective(29/100get
pregnant);doesntprotectagainstSTDs
Withdrawal(noprescription/other)-whenamanremoveshispenisfromthevagina
beforeheejaculates;pulloutbeforespermisreleased;lesseffective(27/100get
pregnant);doesntprotectagainstSTDs
NoContraception/BirthControl-noteffective(85/100getpregnant);doesntprotect
againstSTDs
MiscellaneousInformation
750,000teensbecomepregnanteachyearintheUnitedStates
Abstinenceisthemosteffectivewaytopreventpregnancy
Douchingwontpreventpregnancybecauseitcanpushspermintothe
uterus
Sideeffectsofbirthcontrolpatch/pill/shot/etc.-irregularmenstrual
bleeding,bloodclots,nausea,headaches,dizziness,breasttenderness

Consistentabstinencemeansneverhavingsex
Condomscanbreakfromfriction(wearingtwoatonce)orlubricantsthat
breakdowntherubber
NotallSTDsaretransmittedthroughsperm(condomsarentalwayseffective
inpreventingSTDs)
TipsforCondoms-dontusemorethanone,usetherightsize,and
spermicidehelps
IUDcosts$400-$800
Talktoyourpartneraboutcondomusageincasetheyhavealatexallergy
Talktoparents,counselors,friends,orsiblingsaboutsexualityifneeded
Spermicidecanbefoundindrugstoresandsupermarketsfor$0.50-$1.50
Mythvs.Fact
Fact:Awomanismorefertileatcertainpointsinhermenstrualcycle
Fact:Spermcansurviveinthevaginaforupto5days
Fact:Awomancangetpregnantifshehassexonherperiod
Myth:Using2condomswilldecreasethechanceofpregnancy;usingmore
thanonecreatesfriction
Fact:Afemalecanbecomepregnantevenifshehasneverhadherperiod
Myth:Pregnancycannotoccurevenifejaculationhappensoutsideofthe
vagina
Fact:CondomsarethemosteffectivewayofpreventingSTDsbesides
abstinence
Fact:Combiningcontraceptionmethodssuchascondomsandspermicideis
moreeffectiveatpreventingpregnancy
Myth:Avaginalringisabarriermethod;itonlyaffectshormones
Myth:Afemalecannotgetpregnantifthemaleusesthewithdrawalmethod
Myth:Prematuresemenejaculationdoesntcontainspermandtherefore
cantgetawomanpregnant
Fact:Afemalecanhaveasurgicalprocedurecalledatuballigationtoprevent
aneggfrommovingthroughthefallopiantubes.
Myth:Prescriptionisrequiredtoobtainspermicide
Myth:Gravitywillpreventspermfromenteringthecervix

Myth:AnIUDcanbeboughtatthedrugstoreandbeinstalledwithoutthe
helpofaprofessional

HealthRelatedandSkillRelatedFitnessComponents

HealthRelatedPhysicalFitness-theabilityofyourbodysystemstoworktogether
efficientlytoallowyoutobehealthyandeffectivelyperformactivitiesofyoureverydaylife

CardiovascularEndurance-theabilitytoexerciseyourentirebodyforanextended
periodoftime;i.e.runningamile,longdistanceswimming;healthbenefitsinclude
lowerbloodpressure,lowerbodyfat,reducedriskofheartdiseaseorstroke
MuscularStrength-theamountofforceyourmusclescanproduce;i.e.liftingheavy
objects,1RepMaxWeight,BenchPress;healthbenefitsincludereducedinjuryrisk,
improvedposture,everydaytasksbecomeeasier
MuscularEndurance-abilitytouseyourmusclesmanytimeswithouttiring;i.e.wall
sit,marathonrunning;healthbenefitsincludeincreasedmetabolismandthesame
thingsasmuscularstrength
Flexibility-abilityofyourjointstomovethroughafullrangeofmotion;i.e.
gymnastics,stretching,ballet,yoga;healthbenefitsincludereducedinjuryrisk,
betterposture,fewerbackproblems,moreefficientfunctioning
BodyComposition-thepercentofbodymadeupoffat,muscle,bones,body
organs,andotherbodytissues;BodyMassIndex,Calipers,andHydrostatic
weighingcantestBodyComposition;healthbenefits(ifyourbodycompositionis
healthy)includebetterself-esteem,lowerriskofheartdisease,andlessbody
fatigue

SkillRelatedPhysicalFitness-differentsportsrequiredifferentskillsetsandmostsports
requireseveralparts

Agility-theabilitytochangethepositionofyourbodyquicklyandtocontrolyour
bodymovements;i.e.tennis,badminton,conedrills
Balance-theabilitytokeepanuprightposturewhilestandingstillormoving;i.e.
gymnastics,biking,skateboarding
Coordination-theabilitytouseyoursensestogetherwithabodypartortousetwo
morebodypartstogether;i.e.baseball,dancing,basketball

Power-theabilitytousestrengthquickly,itwillusebothspeedandstrength
combined;i.e.powerlifting,jumping,discusthrower
Speed-theabilitytoperformamovementorcoveradistanceinashortperiodof
time;i.e.tracksprinter,swimming50m
ReactionTime-theamountoftimeittakestomoveonceyourealizeyouneedto
act;i.e.tennis,pingpong,goalie

MuscularFitness
Strength-Theamountofforceyourmusclescanproduce.
MuscularEnduranceAbilitytocontractmusclesmanytimeswithouttiring.
Repetitionsnumberofconsecutivetimesyoudoanexercise.
Setsonegroupofrepetitions

MuscularStrength
Toincreasemuscularstrengthyouhaveto:
o Dolessrepetitions
o Domoreset
o Usemoreresistance
EX:5setsof5
MuscularEndurance
Toincreasemuscularenduranceyouhaveto:
o Domorereps
o Dolesssets
o Uselessresistance
EX:3setsof15
Muscularstrengthisstilldeveloped

10



(Justnotasmuchasfast)

Hypertrophyincreaseofmusclesize.
MeasuringForStrength:1repmax(1RM)
MeasuringforEndurance:Pushups,Bentarmhang,Wallsits

MuscleTypes
1. Smooth-makeupwallsoftheinteriororgans
o Ex-stomachandbloodvessels
2. Cardiac-heartmuscle
o Bothsmoothandcardiacareinvoluntarymusclesb/cyoucannotconsciously
controltheirmovement.

3. Skeletal-musclesattachedtothebonesandmakemovementpossible.
o Neededtodophysicalactivity.
*Musclesattachtobonesatajoint.Boneactsasalevertowhichmusclesapplyforce.

3TypesofSkeletalMuscleFibers
1. Slow-twitch-Contractataslowrateandareredincolor
a. Lessforce
b. Resistfatigue
c. Endurancemuscles
Ex.Cardiovascularactivitiessuchaslongdistancerunning
2. FastTwitch-contractquicklyandarewhiteincolor
a. Moreforce
b. Strengthandpowermusclefibers
Ex.Sprint,Maxbench,Shotput
3. Intermediate-bothslowandfasttwitch
a. Usedforbothenduranceandstrength
SkeletalMusclefibers-Arelong,thin,cylindricalmusclecells.
Thestrengthorenduranceofyourskeletalmusclefibersaremadeupofslow,fast
orintermediatefiberandhowmuchexercisetheyget.

11



Howismusclemake-updetermined?
1. Genetics
2. Training

P.R.E.ProgressiveResistanceTraining

TypesofVoluntaryMovements
1. Isotoniccontraction-musclecontractsandpullsonboneandproducesmovement
a. Concentric-Shortening
b. Eccentric-Lengthening

2. Isometriccontraction-musclescontractandpullwithequalforceinopposite
direction,sonomovementoccurs.

4PrinciplesofTraining
PrincipleofOverload-Amusclemustcontractharderthannormaltobecomestronger
PrincipleofProgression-Overloadgradually,increaseweightoveraperiodoftime.
(Toomuchweighttoosoon=injury)
PrincipleofSpecificity-Youmustspecificallyworkthemusclegroupsyouretryingto
strengthen.(Doneforwhatreasons?)
PrincipleofRestandRecovery-Youmustallowmusclestorestandrecovertoavoidinjury.
Atleast24hoursshouldbegivenbetweenworkoutsusingthesamemusclegroups.

5TypesofTraining
WeightTraining-UseofFreeWeighttoimprovemuscularstrengthandor
enduranceEx:BenchPress
ResistanceTraining-Sameasweighttraining,justusemachinesinsteadoffree
weights;Ex:LateralPulldowns
CalisthenicsTraining-Bodyweightresistanceexercises;Ex:Pushups
CircuitTraining-Anumberofdifferentexercisesthatarerepeatedinorder.Great
fordevelopingaerobicendurance;Ex:Pushups,Pull-ups,wallsits,RDLs,Crunches
(Repeat)

12



Plyometrics-Atypeofexercisetrainingdesignedtoproducefast,powerful
movements;Ex:Jumpingexercises,powerskips,bounding.

F.I.T.T.Principle
Frequency-Frequencyofworkout,howoftendoyouworkout?Howmanydaysof
theweek?
Intensity-Intensityofworkout,thiswillchangedependingonyourgoal,areyou
liftingforstrengthofendurance
Time-Time,howlongisyourworkout,orhowmanysetsandrepsareyoulifting?
Type-Typeofactivity:areyouliftingweights,usingcardioequipment,goingona
hike?

GuidelinesforResistanceTraining
1. Usethe3Smethod:slow,smoothandsteadymovements
2. Exercisethroughafullrangeofmotion
3. AlwaysuseaspotterwhenworkingwithFreeweights
4. Startwithamoderateprogram(dontjumpintoittoofast)
5. Breathwhenyoulift!
6. Avoidoverheadliftswithfreeweightsifnotcomfortablewithit.
7. Avoidpositionsthatcauseoverbackarchingandoverwristbending
8. Alwaysusecautionandfocuswhenliftingweights
9. EatGOODfoodwithin30minutesoffinishingyourworkout.

TermstoKnow
AbsoluteStrength-thetotalamountofweightyoucanliftorresistanceyoucanovercome
despiteyourbodyweight
RelativeStrength-thetotalamountofweightyoucanovercomeforeachpoundofbody
weight
BodyDysmorphia-aconditionthatoccurswhenapersonbecomesobsessedwithbuilding
muscle.
MuscleBound-Tightbulkymusclesthatpreventyoufrommovingfreely.

13



MuscleGroups

Pushingexercisesuse:
Pectorals,triceps,anteriordeltoids
Pullingexercisesuse:
Latissimus,biceps,posteriordeltoids
LegExercises
Gluteals,hamstrings,quadriceps

Tendon-connectsmuscletobone
Ligament-connectsbonetobone
Joint-allowsthebonetomoveinacertaindirection(s)
Cartilage-decreasesimpact/stressonbones

14



MiscellaneousInformation

Cartilageis80%water,canhold7tons,shapesthenoseandears,andisaweaveof
fibers
Musclesaremuchstrongerinacrisis,contracttomove,andareenabledby
chemicals
Bonesarestrongerthanconcreteandaresupportedbycalciumandphosphorus
Anadultbodyhas206bones,whileanewbornhas270
ATPisstoredenergythatfuelsmusclesandkeepsyoualive
Adrenalinesendsthebodyintooverdrive,whichmakesyoufasterandstronger
200musclesareusedtowalk
70musclesareusedtoraiseacup
30musclesand27bonesareinthehumanhand

Heart

Yourheartisthesinglemostimportantorganinyourentirebody
TheHeartisamuscularorganthatcontinuouslypumpsoxygenatedandnutrient
richbloodthroughoutyourbodytosustainlife
Theheartbeats(expandsandcontracts)100,000timesperday,pumping5
or6quartsofbloodeachminute,orabout2,000gallonsperday

15



Astheheartbeats,itpumpsbloodthroughasystemofbloodvessels,calledthe
circulatorysystemorcardiovascularsystem
CardiovascularCycle:
1.Veins
2.Heart
3.Lungs
4.Heart
5.Arteries
6.Capillaries

CirculatorySystem/CardiovascularSystem-transportsgases,nutrients,andmetabolic
wastetoandfromallcellsinthebody

16



BloodVessels-elasticmusculartubesthatcarrybloodtoallpartsofthebody
3Types-arteries,veins,capillaries
Arteries-transportbloodawayfromtheheart
Branchintosmallerandsmallerbranchesthefarthertheyarefrom
theheart
TheAortabringsbloodawayfromthehearttotherestofthebody
A=away
Veins-takebloodtotheheartandcontainswasteproducts
Becomelargerandlargerastheygetclosertotheheart
TheSuperiorVenaCavaisthelargeveinthatbringsbloodfromthe
headandarmstotheheart
TheInferiorVenaCavaisthelargeveinthatbringsbloodfromthe
abdomenandlegsintotheheart
Ve(in)s=in
Capillaries-smallthinbloodvesselsthatconnectthearteriesandveins
Allowoxygen,nutrients,carbondioxide,andotherwasteproductsto
passtoandfromorgans
C=connect

CardiovascularFitness

ThresholdofTraining-theminimumphysicalactivitythatisneededtobuild
physicalfitness
TargetCeiling-themaximumamountofexerciseapersonshoulddo;anything
morecouldresultininjury
TargetHeartRange-rangebetweenthethresholdandthetargetceiling

Flexibility

Flexibilityistheabilitytomoveyourjointsthroughafullrangeofmotion

ROM-RangeofMotion,amountofmovementyoucanmakeinajoint

Twotypesofjoints

HingeJoints-onlypermitsmovementintwodirections

17



Knees,elbows

BallandSocketJoints-allowsmovementinalldirections

Hip,shoulders

WhyIncreaseFlexibility?
Everyoneneedsminimumflexibilitytomaintainhealthandmobility

Longerbackswinginthrowingandstriking

Longbackswingmeansfasterforwardswing

Preventsinjuriesandmusclesoreness

Lessjointpain

Whenstretchingshortmuscles,improvesposture

Characteristics
Anatomicaldifferencesmeansomearemoreflexiblethanothers

Olderpeoplearelessflexiblethanyoungerpeople

Arthritis-usingmuscleslesssojointsallowlessmovement

Hypermobility-abilitytoextendtheknee,elbow,thumb,orwristjointpasta
straightline

Inheritedtrait

Slightdisadvantageinsomesports

Doingapushup,ahypermobilepersonsarmmaylock

JointLaxity-whensupportingtissuearoundajointallowsthebonestomovein
unnaturalways

Occurswhenmusclesaroundjointareoverstretched

Injuryorincorrectexercise

Causeofhypermobility

Balancemusclestrengthandmuscleflexibility

Muscle ReasonforStretching

18



ChestMuscle Topreventpoorposture

Frontofshoulders Topreventpoorposture

Frontofhipjoint Topreventswaybackposture,backache,orapulledmuscle

Backofthigh(hamstring) Topreventswaybackposture,backache,orapulledmuscle

Insideofthigh Topreventback,leg,andfootstrain

Calfmuscles ToavoidsorenessandAchillestendoninjuries,whichmay
occurfromrunningandjumping

LowerBack Topreventsoreness,pain,andbackinjuries

TypesofStretching

StaticStretching-stretchingslowlyasfarasyoucanwithoutpainandtension
PNFStretching-variationofstaticstretchingthatismoreeffectiveforincreasing
flexibility
Usedbytherapiststohelpinjuredmuscles
BallisticStretching-seriesofquickbutgentlebouncingorbobbingmotions
ROMExercise-maintainstherangeofmotionthatisalreadypresent

OtherInfo

Balancingstrengthandflexibilityisimportanttoavoidlossofrangeofmotion(less
flexibility)orincreasedriskofinjury(lessstrength)
PrincipleofOverload-stretchyourmuscleslongerthannormal
PrincipleofProgression-stretchfartherasflexibilityincreases
PrincipleofSpecificity-stretchallmusclesthatneedincreasedflexibility
Warmupbeforeyoustretchtodecreaseriskofinjury
Moderatestretchingbeforeexercisemakesmuscleslesslikelytobeinjured
Stretchallmusclesanequalamounttoavoidhunchback/otherdisproportions

19



HypokineticDiseases

HypokineticCondition-aconditioncausedbylackofphysicalactivity
Heartdisease,stroke,obesity,highbloodpressureandcholesterol,back
problems
Diseasesofthecardiovascularsystemaremajorhypokineticconditions
Atherosclerosis-cloggingofthearterieswithplaqueinthearteries
CoronaryArteries-arteriesthatwillsupplybloodtotheheart
Plaque-madeoffats,calcium,andothersubstancesinthebloodstream
Cholesterol-asoft,waxysubstancefoundamongthelipids(fats)inthe
bloodstreamandinallyourbodyscells
Sources:meats,poultry,fish,dairyproducts
Liverremovescholesterolwhenitshighandproducesitwhenitislow
HDLCholesterol-highdensitylipoproteins-goodcholesterolsthatcleanup
plaqueandcarryitawayfromtheheart
LDLCholesterol-lowdensitylipoproteins-slowlybuilduponarterywalls
andcauseplaquetoform
HeartAttack-whenacloggedarteryintheheartmuscle(coronaryarteries)
becomestotallyblocked(byaclot)sothatoxygenisnolongersuppliedtotheheart
muscle
CausesofHighBloodPressure:smoking,stress,lackofphysicalactivity,genetics,
toomuchsalt,excessivealcohol
Hypertension-constantlyhighbloodpressure
2TypesofBloodPressure
Systolic-high;thepressurerightaftertheheartbeats;120
Diastolic-low;thepressurerightbeforeheartrefills;80
Stroke-aconditionthatoccurswhenabloodvesselinthebrainisblockedor
ruptured,#3causeofdeathintheU.S.
Affectsmovement,thinking,speaking,cancausedeath
PrimaryRiskFactorsofCardiovascularDisease-sedentaryliving,highblood
pressure,highcholesterol,cigarettesmoking
SecondaryRiskFactorsofCardiovascularDisease-stress,excessivealcohol

20



Diabetes-excessivelyhighbloodsugarlevels,candamagebloodvessels,heart,and
kidneys
Hypoglycemia-lowbloodsugarlevels,usuallyoccursinpatientsbeingtreatedfor
diabetes
Insulin-ahormoneproducedusedtohelpcontrolbloodsugarlevels
2TypesofDiabetes
Type1-Hereditary;bodydoesnotproduceinsulin
Type2-Hypokineticconditionduetoovereatingandlackphysicalactivity
Cancer-growthofabnormalcells,#2causeofdeathintheU.S.
Affectnutritionbyinvadingnormalcellsandinterferingwithnormalfunction
ColonCancer-intestinalcontractions(hypokinetic)
BreastCancer-fattytissuesbuildupintheglandsofthebreast(hypokinetic)
Osteoporosis-weakbonescausedbylowbonedensity
Mostcommoninfemales
Exerciseandincreasecalciumtoavoidit
Obesity-havingahighpercentageofbodyfatfromgenetics,diet,andlifestyle
Canleadtostroke,heartdisease,highbloodpressure,highcholesterol
Bodyfatisimportantbecause
Itinsulatesusforheat
Itsashockabsorber
Itstoresenergy
Itmetabolizesvitamins
1poundofbodyfat=3,500calories
HyperkineticCondition-developedfromtoomuchphysicalactivity
Boneandjointproblems
Musclesorenessorstrains
ActivityNeurosis-overlyconcernedorupsetaboutgettingenoughexerciseor
missingaregularworkout
BodyImageDisorder-overlyconcernedwiththeimageoftheirbody
Settingunrealisticgoals

Nutrition

21



Calories

Caloriesareunitsofenergy
Wetendtoassociatecalorieswithfood,buttheyapplytoanything
containingenergy
Afoodcalorieatheamountofenergy,orheat,ittakestoraisethe
temperatureof1kgwater1degreecelsius(1.8degreesFahrenheit)
Thenumberofcaloriesinfoodisameasureofhowmuchpotentialenergy
foodpossesses
1gramoffat=9calories
1gramofcarbohydrates=4calories
1gramofprotein=4calories
1gramofalcohol=7calories
CaloricIntakedependson3things:
BasalMetabolicRate
Amountofenergyyourbodyneedstofunctionatrest
Accountsforabout60to70percentofcaloriesburnedinaday
fortheenergyrequiredtokeeptheheartbeating,lungs
breathing,kidneysfunction,etc.
PhysicalActivity
ThermicEffectsofFood
Amountofenergyyourbodyusestodigestthefoodyoueat
Takesenergytobreakdownfoodtoitsbasicelements
Multiplycalorieintakeby0.1tofigureoutthisamount
Ateenagegirlneeds1,800caloriesaday
Ateenageboyneeds2,200caloriesaday
Carbohydrates-45%-65%
Fat-25%-35%
Protein-10%-30%
Intakevs.Expenditure
3,500extracaloriesisstoredbyyourbodyas1poundoffat
Fatisthebodyswayofsavingenergyforarainyday

22



Ifyouburn3,500caloriesbyexercisingoreatingless,1poundoffatwillturn
intoenergy
Gainingandlosingweightshouldbedoneoveranextendedperiodof
time

Digestion

Digestion-theprocessbywhichfoodischanged
2Types
Mechanical-thephysicalbreakdownoffood
Chemical-thecellularbreakdownoffood
Saliva-secretionofglandsinthemouth(moistensandsoftensfood)
Enzymes-proteinsthatspeedupthechemicalbreakdownsoffood

Structures

Esophagus
Tubeabout25cmfromthethroattothestomach
Foodispusheddownbyaseriesofmuscularcontractions
Peristalsis:muscularcontractions
Stomach
Secretesacidsandjuiceswhichhelpbreakdownfoods
Strongstomachmusclescontracttohelpmixwithfoods
Foodbecomesathickpastecalledchyme,whichmovesthroughthedigestive
tract
SmallIntestine
Long,coiledtubewherefoodisdigested,about7metersinlength
IntestinewallislinedwithVilli
Villicontainbloodvesselsandabsorbfood,thenitiscarriedintothebloodto
becarriedthroughoutthebody
PyloricValveopensandletsinfoodonceithasbeenbrokendown
LargeIntestine
ContinuationTube
About1.5meters

23



Carriesundigestedfoodtotherectum

Organs

Liver
Largestglandinthebody
Secretesapproximately1literofbilefluideachday
Bilepreparesfatsfordigestion
Pancreas
Digestiveglandthatproducespancreaticacid
Containsdigestiveenzymes
Producesinsulin

FoodGroupsandNutrients

6ComponentstoaHealthyHumanDiet
Water,Vitamins,Minerals,Carbohydrates,Fats,Proteins
Carbohydrates-45%-65%RDA
Quick/MainSourceofEnergy
Providesfiberthataidsdigestion
SimpleCarbs-givebodyquickburstofenergy
Ex:fruits,chocolate,jelly,soda,honey,sugar
ComplexCarbs-takelongerforthebodytoburn,butwillgiveyouenergy
thatlastslonger
Ex:wholegrains,vegetables,pasta,bagels,oatmeal
WholeGrains-Includetheentirekernelandarethehealthiertypeofgrain
Ex:wholewheat/grainflour,brownrice,wholecornmeal,barley
Sugar
NaturalSugar-arrivedinthebodydilutedinlargevolumesofwater;packed
withfiber,vitamins,andminerals
Ex:apples,oranges,strawberries
RefinedSugar-arrivesinthebodyinaconcentratedform;practicallywithout
nutrients
Candy,soda,whitesugar,cornsyrup

24



KeyFacts
Refinedsugarcausesbloodsugarlevelstopeakandcrash
Refinedsugarsareamajorcontributortotype2diabetes
Refinedflourisdigestedlikeasimplecarbohydrate
ComplexCarbohydrates
Polysaccharides-compoundscomposedoflongstrandsofglucoseunits
linkedtogether
Starch-aplantpolysaccharidecomposedofglucose;aftercookingits
digestible
Ex:vegetablesandwheatproducts
Fibers-indigestiblepolysaccharideinfoodthataidsindigestionbyremoving
LDLcholesterol
Foundinsomesimplecarbsandmostcomplexcarbs
Glycogen-storedformofenergy
Fats-25%-35%RDA
Helpsstorevitamins;actsasstoredenergy;provideswarmthandprotection;
makesfoodtastegood
Ex:Meats,dairyproducts,oils,nuts,seeds,avocados,coconuts
3Types
Saturated-raisebloodcholesterollevels,shouldnotexceed7%of
calorieintake
Ex:Meat(bacon,steak,sausage,chicken),dairy(wholemilk,
butter,icecream)
Unsaturated-polyunsaturatedandmonosaturatedarethetwo
unsaturatedfatsandareconsideredtobehealthy
Ex:Oils,Fish,Nuts,Seeds,Avocados,PeanutButter
TransFat-manmadefatsthatareveryhardtobreakdown;should
belessthan1%ofcaloricintake
Ex:Processedpastries,cookies,etc.
Youshouldconsumelessthan300mgofcholesteroladay
Proteins-10%-30%RDA
Repairbodytissues(hair,skin,muscles);chemicalreactionsandregulating
bodyprocesses

25



CompleteProteins-containalltheessentialsaminoacidsthatthebody
needs
Ex:Meats,fish,dairyproducts
IncompleteProteins-proteinsthatlacksomeoftheessentialaminoacids
Ex:Seeds,nuts,beans
AminoAcids-thebuildingblocksofprotein
EssentialAA-needtogetthemfromfood(9)
Proteinfunctionproperlywiththese
NonessentialAA-yourbodycanmakethese(11)

VitaminsandMinerals

Minerals-importantnutrientneededbythebody,severalimportantmineralsfor
bodyfunctionality
Calcium
Strongbonesandteeth,strongheartandmuscles,helpsnervessend
messages
Sodium
Maintainswaterbalanceinthebody,toomuchcanleadtohighblood
pressure
Iodine
Helpsredbloodcellscarryoxygen
Thyroidhormonescontrolmetabolism
Iron
Createsredbloodcells
Yourbodywillnotreceiveenoughoxygenwithoutthem
Phosphorus
Strengthensbones,teeth,andmaintainpropercellfunction
Water
Carriesnutrientstocells,transportswastefromcells,drink6-8cupsaday
Vitamins-organiccompoundsthatarevitaltolifeandallbodyfunctions
2Types

26



WaterSoluble-CandB,passeasilyintothebloodstream,excess
amountsgointourine
FatSoluble-A,D,E,K,storedintissue,liver,kidneys,excessbuildup
canleadtotoxicity
FatSolubleVitamins
Vision,healthofcells,bonegrowth,cancerprevention
GoodSourcesof:
A-carrots,milk,spinach
D-dairy,salmon,sun
E-bread,cereal,cabbage
K-brocolli,lettuce,brusselsprouts
WaterSolubleVitamins
Healthyskinandmuscletone,cellmetabolism,resistancetoinfection
Goodsourcesof
B-potatoes,bananas
C-oranges,strawberries,darkgreenvegetables
NutritionFacts
RDA-RecommendedDailyAllowance
FDA-FoodandDrugAdministration
FDAListof7DietaryRestrictions
1.Eatavarietyoffood
2.Balanceyourintakewithyourexercise
3.Chooseadietlowinfatandcholesterol
4.Chooseadietthatisfulloffiber,grains,fruits,andveggies
5.Chooseadietmoderateinsugar
6.Chooseadietmoderateinsaltandsodium
7.Donotdrinkalcohol

ChooseMyPlateTips

1. Balancecalories
2. Enjoyyourfood,buteatless
3. Avoidoversizedportions

27



4. Foodstoeatmoreoften
5. Makehalfyourplatefruitsandvegetables
6. Switchtofat-freeorlow-fat(1%)milk
7. Makehalfyourgrainswholegrains
8. Eatlesssolidfats,addedsugars,andsalt
9. Comparesodiuminfoods
10. DrinkWaterinsteadofsugarydrinks

FoodLabelsandServingSizes

Servingsizeandservingspercontainerarelistedatthetopofthefoodlabel
Percentofdailyvaluesarelistedatthebottom
1cupor1bowlisstandardservingsizeunits
UpperLimitNutrientsarerecommendednutrientsthatyoustaybelowtheRDA
amountwithconsumption
%DailyValueusedtohelpspreadoutnutrientsthroughoutthedayevenly

28