How We Learn The Percentage (%) Of Information That We Retain When We:

1. How We Learn The Percentage (%) Of Information That We Retain When We: 10%Read 20% Hear 30%See 50%See and Hear 70%Discuss 80%Experience 95% S H A R E 0 20 40 60 80 100 Based on work by William Glasser

2. 114 Fit and Well for Life • Adopting a wellness lifestyle is the most important thing you can do to ensure a high quality of life for yourself, both now and in the future by delaying the aging process.

3. 5 Developing a Behavior Change Plan 1. What you do today determines where you will be tomorrow 2. Make a personal contract 3. This class is about choices

4. 1 The Six Dimensions of Wellness • Physical wellness • Emotional wellness • Intellectual wellness • Spiritual wellness • Interpersonal and social wellness • Environmental wellness

5. PHYE 155 Mr. Kleinkopf • This class could be renamed delaying the aging process. • It is about making personal health choices. • You won’t be told to do or not to do--just given choices.

6. 10 Five Health-Related Components of Fitness/Unit 1 • Cardiorespiratory endurance • Muscular strength • Muscular endurance • Flexibility • Body composition

7. 14 Cardiorespiratory Endurance • The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity • A key “health-related” component of fitness

8. 21 Frequency, Intensity, and Duration for CRE(aerobic) Training • Frequency • 3-5 times per week • Intensity • target heart rate zone • Talk test • Duration 20 to 60 minutes in your target zone • Continuous (not stop and go exercises) • Using Major Muscles (MM)

9. Famous Nothings • I started out with nothing I still have most of it. • It’s easier to get older than to get wiser. • Kids in the back seat cause accidents---accidents in the back seat cause kids. • Some days you’re the dog, some days you’re the hydrant. • Funny, I don’t remember being absent minded. • Funny, I don’t remember being absent minded.

10. 15 The Cardiorespiratory System, Exercise & Ch. 13 • Cardio: • heart and blood vessels • Respiratory: • lungs, air passages, and breathing muscles

11. Resting Heart Rate • Resting heart rate is a great predictor of previous cardio-respiratory endurance (aerobic) in individuals with normal cardiovascular functioning and free of other disease.

12. 22 Using Your Target Heart Rate Zone • 1. Estimate maximum heart rate (MHR) by subtracting age from 220 • 2. Multiply MHR by 70% and 85% to find target heart rate zone • Athletes use 80%/95%

13. 76 Major Risk Factors That Can Be Changed • Tobacco use/ living & working with a smoker • High blood pressure

14. Con’t • Exercise • Dealing with stress • Diet/Cholesterol/Obesity/Sat. Fat

15. 78 Major Risk Factors That Cannot Be Changed • Heredity • Diabetes • Race • Gender • Age

16. 18 Benefits of Cardiorespiratory Exercise • Improved cardiorespiratory functioning: • increases stroke volume • Improved cellular metabolism: • increases vascularization in the muscles

17. 19 More Benefits • Reduced risk of chronic disease: • cancer • diabetes • osteoporosis • Improved immune function • Better body composition

18. More benefits • Lung capacity Inc. to 75 % Measured by max V02 • Bowel Regularity • Adaptation to stressful change ^ • Blood pressure Dec. • Blood volume ^ 1 Qt.

19. More benefits • HDL ^ • Total Cholesterol Dec. • LDL Dec. • Insomnia Diminishes • Beta Endorphins Inc.

20. 75 Cardiovascular Disease (CVD) Ch.. 15 • Hypertension • Atherosclerosis • Heart disease and heart attacks • Stroke • Congestive heart failure

21. Lipid Profiles • What do they measure? • At what age should we begin checking? • What is a risk ratio? TC/HDL • How often should we check? • Who can read them?

22. C-Reactive Protein • CRP-A new factor, which is a protein found in the bloodstream of those individuals who have artery disease. The greater the vessel inflammation, the larger the amount of CRP found. About $20 for the test. May be more accurate than risk-ratios for determining CVD.

23. 77 Contributing Risk Factors That are New • C-Reactive Protein Levels (CRP) • Hypertriglyceridemia • Hyperhomocystinemia • HDL >35, LDL< 130 mg/dl • Triglycerides < 200 mg/dl • Keep total cholesterol < 180 20yr.old <200 Adults

24. Ch. 13/15 Misc. Notes • Aspirin should be taken daily for those over 30 who are aspirin tolerant. Coated baby aspirin works. • Stretching should be sport specific. Warm-up Stretch Activity cool down stretch

25. Notes Continued • Risk ratios maybe more important than total cholesterol readings. • CRP (C-Reactive Protein) will be a new measurement of the future. • About 1.5 M adults will suffer CVD illnesses this year. A little less than ½ won’t be there the next day. Exercisers will have by far the best odds.

26. Related terms • Aneurysm • Hypertrophy • Atrophy • MI • Angina • Thrombus • Atheriosclerosis/ Arteriosclerosis

27. Hypertension • About 1/6 of all Americans • The Silent Killer • A controllable CVD risk factor • 120/80 College age • 140/90 Adult population on the street

28. Hypertension Risk Factors • Tobacco in any form • Birth Control Hormones • Age • Race • Obesity

29. Con’t. • Genetics (heredity) • Diets high In Sat. Fats • Inability to adapt to stress • Sometimes unknown • We simple don’t know why. • Called essential hypertension.

30. Con’t. • Pregnancy • Diabetes • Any medical problems • associated with kidney disease

31. 80 Protect Yourself Against CVD • Eat heart-healthy • Exercise regularly • Avoid tobacco • Know and manage blood pressure

32. Major Factors Con’t. Unhealthy Cholesterol Levels/Diet/Obesity/SF Physical Inactivity Dealing With Stress

33. Con't • Manage stress/anger • Tobacco

34. 23 Benefits of Strength Training • Improved physical performance • Injury prevention • Improved body composition (increases fat-free mass and elevates metabolism) • Enhanced self-image • Osteoporosis dec.

35. 30 What Determines Flexibility? • Joint structure • Muscle elasticity and length • Nervous system activity • stretch receptors control the length of muscles • proprioceptive neuromuscular facilitation (PNF) technique may improve flexibility

36. 31 Muscle Tissue and Flexibility • Muscle tissue can be stretched to increase flexibility • Connective tissue is most important part of muscle tissue for flexibility • collagen (white fibers) for structure and support • elastin (yellow fibers) are elastic and flexible

37. 24 Muscular Strength and Endurance • Muscular strength • the maximum amount of force a muscle can produce in a single effort • Muscular endurance • the ability of a muscle to exert a submaximal force continuously or repeatedly over time

38. 25 Physiology of Weight Training • Myofibrils make up muscle fibers. Bundles of muscle fibers make up muscles. • Types of muscle fibers • slow-twitch fibers (fatigue-resistant; endurance activities) • fast-twitch fibers (contract more rapidly and forcefully, fatigue more quickly; strength and power activities)

39. 26 Types of Weight Training Exercises • Isometric (static) - application of force without movement • Isotonic (dynamic) - application of force with movement • constant and variable resistance (most common types) • eccentric loading • plyometrics • isokinetic

40. 29 Physiological Benefits of Flexibility • Reduces soreness and aches and pains • Improves performance in sports and other activities • Contributes to good posture • Promotes relaxation

41. 32 Stretching Techniques • Static stretching • gradual stretching • Ballistic stretching (POOR) sudden stretching in a bouncing movement • Proprioceptive neuromuscular facilitation (PNF) • muscle is contracted, then stretched

42. 55 Weight Management Basics Ch. 12/14 • Moderation is the best choice • 60% of American adults are overweight (US News Aug.2002) • 25% of American adults are obese • One out of four American children are considered obese

43. Nutrition Con’t. • carbohydrates - quick source of fuel • fats - long term fuel • proteins - primarily build new muscle and tissue

44. Set Point Theory • Some authors agree that your body has a genetic “Set Point” for your ideal weight. Regardless of what you think about metabolism, exercise is the only thing that will permanently change your set point for weight control.

45. 16 Energy Production • Metabolism • the sum of all chemical processes necessary to maintain the body • metabolic rate depends on an individual’s level of activity • It is basically genetically determined and lowers as we age • Energy from food = fuel for the body

46. 17 ATP (adenosine triphosphate) • The cellular energy. Three energy systems are: • immediate • nonoxidative (anaerobic) • oxidative (aerobic) • Individuals generally use all three systems in combination while exercising

47. 56 Health Risks of Obesity • Major risk factor for heart disease • Increased risk of CVD, hypertension, gallbladder disease, diabetes • Associated with certain types of cancer • Complications in pregnancy • Respiratory problems • Joint disease

48. 57 Factors Influencing Obesity • Genetic • genesinfluence body size and shape, body fat distribution, and metabolic rate • Environmental • lifestyle choices • Metabolism and energy balance

49. 36 Overweight and Obesity Basics • Overweight: total body weight above recommended range • Obesity: more serious degree of overweight based on percent body fat or other method • Percent body fat --proportion of body’s total weight that is fat -- is a more accurate measurement of body composition than total body weight

50. 60 Changing Your Energy Balance • For weight loss, a negative calorie balance must be created by expending more calories than are consumed! • Increasing physical activity increases calories expended • Changing diet decreases calories consumed