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CEE 521- INTRODUCTION (Notes)

Why and whats the reason people dont exercise?o Part of the reason people dont start or drop out of exercise programs is that the

physical activity presented to the populations lacks purpose and the exercise

prescription focuses on measuring heart rates and duration instead of enjoymentor accomplishment

The U.S Centers for Disease Control and Prevention (CDC) and the American College ofSports Medicine (ACSM) reported that as many as 250,000 lives are lost annually

because of lack of regular, moderate physical activity.

Healthy Behaviors

1. Categories: 1. Physical Activity, 2. Healthy Food Choices, Weight Control, StressManagement, Other Health Behaviors

Physical Activityo Lack of physical activity is now considered as much a contributor to heart disease

as are high blood cholesterol, high blood pressure, cigarette smoking, etc.

Healthy Food Choiceso Poor food choices contribute directly to overweight, obesity, heart disease,

diabetes, and cancer.and indirectly to other problems such as depression.o Long work hours can influence bad food choices. Poor diet + lack of exercise =

possibility of diseases

Weight Controlo Over 90% of people who have lost 25 lbs or more will return to their previous

weight within a year.

o Many weight loss programs contribute to obesityo Active life + healthy food choices = permanent weight losso Physical activity maintains or builds lean tissue (muscle) that has the capability to

burn calories. Diet alone leads to loss of muscle and reduction in daily caloric

expenditure resulting in increased fat storage.

Stress Managemento Stress management implies the learning of effective coping strategies or ways to

deal with stress. Stress is linked to diseases.

Other Healthy Behaviorso Alcohol, drugs, preventiono Apply preventative measures. Interventions are always cheaper than treatments.

Does exercise have to be intense to be beneficial? Recommendations: Every American should accumulate 30 to 60 minutes of moderate-

intensity physical activity on most days of the week. Can include walking, gardening,

dancing, etc. Start low and build up to 30 minutes. Slowly add resistance training andflexibility exercises.

Activity Index*- pg 9

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Conclusion: If you want to feel better and look better you need to engage in physicalactivity.

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CEE 521- CHAPTER 1 (Notes)

Epidemiology- Study of diseases as it relates to certain behaviors (physical activity) Research studies regarding the epidemic of diseases and its relationship with physical

fitness and activity

Coronary Artery Disease (CAD) remains the nations number-one killer for men andwomen. Leaders to heart attacks

Atherosclerosis- process that narrows the arteries and restricts the blood flow to theheart.

Lack of blood and oxygen can damage heart muscle if it isnt treated quickly Ten percent of heart attacks are associated with physical activity; 90 percent are not.

Inactive people are 56 times more likely to have a heart attack during exertion.

Research study on Drivers and Conductors (role of activity): refer to pg 17 Self-evaluation for CAD: refer to pg 17 Research study by Paffenbarger and associates (1986): indicates that moderately

vigorous activity and sport were more effective in reducing the risk of CAD.

Womens Risk- chart on pg 18 Physical fitness, more specifically aerobic fitness, has been associated with better health Regular, moderate physical activity conveys many if not most of the important health

benefits associated with exercise.

Your vascular system, which delivers blood carrying oxygen, food, and hormones to thecells of your body, is the first line of defense against disease and removes waste productsand heat.

Physical activity provides beneficial changes in blood clotting, blood pressure, and blooddistribution, along with the specific previously noted for your heart.

Blood Clottingo Regular, moderate, or even vigorous activity is the way to enhance the ability of

the body to dissolve unwanted clots

o Fibrinogen- a protein produced by the livero Regular exercise is the most practicable approach known to decrease plasma

fibrinogen levels

Blood Pressureo

High blood pressure, or hypertension increases the workload of the heart byforcing it to contract against greater resistance.

o Anything that lowers blood pressure, reduces the workload of the heart in whichregular, moderate physical activity has been shown to reduce blood pressure inmiddle-age or older people.

Blood Distributiono Regular physical activity teaches the body to distribute the blood to muscles

better during exercise, further reducing the workload of the heart.

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Blood Volumeo The 10 to 15 percent increase in blood volume that comes with endurance

training further enhances the performance of both the heart and skeletal muscles.

These changes serve to lower the heart rate and blood pressure during physicalactivity.

Blood Lipids- Lipid is another word for fat. The blood lips include cholesterol andtriglycerides, and each is related to the risk of heart disease. HDLs and LDLs Fat Metabolism: If you eat too much, you will gain weight in the form of stored fat.

Excess fat is a health risk for heart disease, hypertension, diabetes, and some forms of

cancer.

Regular activity burns calories, helping maintain a desirable body weight and percentand a leaner, healthier figure.

Studies have shown that one aspirin a day (or one every other day) reduces the risk ofunwanted clots associated with heart disease and stroke.

Electrolytes, including potassium, sodium, and calcium, are essential to the function ofmuscles

o Tachycardia- rapid heart beatingo Fibrillation- Irregular uncontrolled, unsynchronized beating

Hypertension and Stroke: Regular endurance exercise lowers resting systolic anddiastolic pressure by about 20 mm of mercury.

Cancer and Immunityo Women who are active in their youth have fewer cancers of the breast and the

reproductive system.

Diabetes and Obesityo Researchers have begun to suspect a link between diabetes, CAD, hypertension,

specifically that all three share-insulin that all three share insulin resistance andthat obesity and lack of activity are part of the problem.

Arthritis, Osteoporosis, Back problemso Osteoarthritis-painful joint degeneration as in the knees, doesnt seem to be

caused by exercise unless a previous injury has occurred.

o Osteoporosis- is the progressive loss of bone mineral that occurs faster inwoman, especially after menopause. Adequate calcium intake can slow the loss

of bone mineral. Weight-bearing exercises helps maximize bone mass during

youth, maintain bone mass in middle age, and slow age-related in later years, and

exercise helps older people avoid crippling falls.

o Back problems- result from the acute or chronic assault to underused anduntrained bodies.

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CEE-521 CHAPTER 2 (Notes)

Studies indicate that the level of physical activity is positively associated with goodmental health, when mental health is defined as positive mood and general well-being.

Activity reduces anxiety and depressiono Anxiety has been defined as a diffuse apprehension of some vague threat,characterized by feelings of uncertainty and helplessness.

Anxiety exercise prescriptiono Mode: Aerobic activities, such as walkingo Frequency: Regular (almost daily)o Intensity: Moderateo Time: 30 to 60 min

Depression is characterized by sadness, low self-esteem, pessimism, hopelessness, anddespair. Symptoms range from fatigue, irritability, lack of direction, and withdrawal to

thoughts of suicide.

Activity is a form of meditation, providing the benefits of other approaches along withimprovement in health and fitness. It provides a sense of control over ones life andenvironment.

Self-concept is our knowledge, assumptions, and feelings about ourselves. An extensive review of research on children indicated that activity was associated with a

positive self-concept, participation in activity programs contributed to self-esteem.

One fear associated with injury is the loss of identity and social acceptance. Stress, tension, and reactive behavior patterns have been associated with heart disease,

hypertension, suppression of the immune system, and a variety of other illnesses.

Stress has been defined as anything that increases the release of ACTH(adrenocorticotropic hormone) or cortisol

Behaviors: Type A behavior pattern is characterized by extreme competitiveness,ambition, and a profound sense of time urgency. Type B personality is relaxed, calm, and

even phlegmatic.

Stress Test Chart: pg 40 Positive and Negative Addictions

o Negative addictions such as drugs or alcohol relieve the pain of failure andprovide temporary pleasure but at a terrible cost in terms of family, social, and

professional life.

o Positive addictions (such as physical activity), lead to psychological strength,imagination, and creativity.

Positive addiction can be achieved in almost any activity, as long as it meets this criteria:o The activity is not competitiveo Duration of 1 hour daily (approx.)o Activity is easy to do and doesnt take much mental efforto Can be done alone or occasionally with otherso You believe it has some physical, mental or spiritual valueo You believe that if you persist you will improveo You can do it without criticizing yourself.

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International Society of Sport Psychology believes that the benefits of regular vigorousactivity include:

o Reduced state anxietyo Decreased level of mild to moderate depressiono Reductions in neuroticism and anxietyo An adjunct to professional treatment of severe depressiono Reduction of stress indiceso Beneficial emotional effects for all ages and both sexes

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CEE 521 CHAPTER 3 (Notes)

Health Screening: Age, sex, health risks, family history, and occupation determine theneed for health screening.

Use Early Detection Tests when applicable or meets the following criteria:o The disease has a significant effect on the quality of lifeo

Acceptable methods of treatment are available

o Treatment during the (no symptom) period significantly reduces disability ordeath

o Early treatment yields a superior resulto Detection tests are at reasonable costo The incidence of the disease in the population is sufficient to justify the cost of

screening

Blood Pressure Evaluation, pg 49o Normal BP:

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Exercise stress test: A gradually increased exercise challenge known as a stress test candetect indications of previously undiagnosed heart disease. Maximal or near-maximal

workloads may be needed to elicit the symptoms of previously undiagnosed heart

disease. Stress tests are usually terminated when the heart rate reaches some percentageof the age-adjusted maximal heart rate.

Age and Maximal Heart Rates: pg 55 The electrocardiogram (ECG) is a strip of paper with a record of the hearts activity. Each

complete ECG cycle represents one beat of the heart.

Assess the benefits and risks regarding physical activity levels.o Pg 60: Stop signs, yield signs, caution signs

Special Considerations for Exercise

Older adults: Seniors should undertake exercises to develop and maintain muscularstrength and endurance. Try to increase strength to required levels before loss of strength

limits self-sufficiency.

Women: Young women need to know that high-volume vigorous prepubertal trainingmay delay the onset of the menstrual cycle. Pregnant women are recommended toeliminate high-impact aerobics and keep their heart rate below 140 beats per minute.

Avoid high temperature. Postmenopausal women should participate should participate in

activities that put a moderate degree of stress on the muscles and bones of the upper as

well as legs, to minimize the progress of osteoporosis. All women should be aware ofspecial nutritional needs (calcium, iron).

Children: Children should avoid heavy training, prolonged hard work in the heat, andexcess competition. Give children freedom to explore.

People with Disabilities: Each disability carries its own restrictions, but each haspotential as well.

Racial Considerations: Be cognizant of racial factors concerning certain illnesses (Ex:African-Americans and hypertension).

Health Risk Analysis: pg 64