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goals of healthy people 2010
- increase the span of "healthy" life
- eliminate health disparities
- increase access to information and services for all people
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components of wellness
- physical
- emotional (mental)
- intellectual
- social
- spiritual
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priority area's of good health
- physical activity
- nutrition
- stress management
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why physical activity, nutrition, and stress management are priority area's...
- they effect the lives of all people
- many can make improvements
- small changes can have major impact on individual and public health
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need for fitness/value
- need: effective work, good health, face emergencies, enjoyable leisure
- value: look good, feel good, enjoy life, be healthy
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health related components of fitness
- cardiovascular endurance
- muscular endurance
- muscular strength
- flexibility
- body composition
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skills related components of fitness
- agility
- balance
- coordination
- speed
- power
- reaction time
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value of fitness assessments
- indicate areas needed for improvement in health or performance
- provide baseline marker to track progress in exercise programs
- promote person knowledge about skills and abilities
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stairway to lifetime fitness
- regular fitness
- achieving fitness
- personal exercise pattern
- fitness evaluation
- problem solver
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PAR-Q
- Physical
- Activity
- Readiness
- Questionaire
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cleared for moderate to vigorous exercise, includes individuals who have no symptoms, and no more than one risk factor
low risk
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two or more risk factors, medical clearance suggested for vigorous exercise, cleared for moderate exercising without exercise testing
moderate risk
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must have medical clearance before moderate/vigorous exercise
high risk
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positive risk factors (bad)
- age (men 45+, women 55+)
- family history, heart disease (before 55 years in dad/brother or before 65 years in mom/sister)
- cigarette smoking (or quit within the past 6 months)
- hypertension, high BP
- dyslipidemia, cholesterol
- pre-diabetes
- obesity (BMI over 30 or waist over 40 inches for men, 35 inches for women)
- sedentary lifestyle
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negative risk factors (good)
high HDL cholesterol
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benefits of warm-up
prepares cardiovascular system, metabolic system, and musculoskeletal system
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benefits of cool-down
- reduces blood pooling
- promotes recovery
- minimizes muscle soreness
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exercising in heat
- avoid high heat/humidity
- replace fluids
- gradual exposure (acclimatization)
- dress properly
- rest frequently
- watch for signs
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exercising in cold
- wind-chill factor (combines temp. and wind)
- frostbite
- hypothermia
- -try to avoid getting wet, dress in layers, keep hands/feet/head warm, keep moving, do not overdress
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exercising in altitude
- lower partial pressure of oxygen leads to shortness of breath
- cold, dry air promotes dehydration
- acute mountain sickness
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exercising with pollution
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hypokinetic injuries
(low/below normal movement)
- cardiovascular disease
- cancer
- back problems
- obesity > SeDS (sedentary death syndrome)
- diabetes
- osteoporosis
- mental health
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acute injury
injury can occur immediately
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chronic injury
injury is gradual
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DOMS > Delayed Onset Muscle Soreness
-not caused by lactic acid
caused by microscopic muscle fiber tears resulting from excessive loads on muscles, most often occurs when principle of progression is violated
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treatment of injuries (RICE)
- rest
- ice
- compression
- elevation
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four factors that promote lifestyle change and one example of each
- reinforcing factors > success
- enabling factors > goal setting
- predisposing factors > self-confidence
- personal factors > age
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stages of change
- pre-contemplation
- contemplation
- preparation
- action
- maintenance
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-most basic principle
-doing "more than normal" is necessary for benefits
-muscle must work against a greater than normal load to get stronger
-muscle must be stretched longer than normal to increase flexibility
-less overload required for health benefits associated with metabolic fitness
overload principle
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-overload should occur in a gradual progression rather than in major bursts
-could result in excessive soreness or injury if you fail to adhere to this principle
-most effective is when sessions become progressively more challenging
principle of progression
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-must overload for specifically what you want to benefit
-overload is specific to each body part
principle of specificity
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-overload principle in reverse
-if you don't use it, you'll lose it
-some evidence exists that you can maintain health benefits with less physical activity than it took to achieve them
principle of reversibility
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-the more physical activity you perform, the more you benefit
-there are exceptions to this rule
ex) more is good, but not always better
dose-response relationship
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principle of diminishing returns
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-benefits of physical activity vary for each person
-individuals have unique characteristics > heredity, age, gender, ethnicity, lifestyles, current fitness/health status, other factors (food, sleep, alcohol, etc.)
principle of individuality
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-rest is needed to allow the body to adapt to exercise
-allow time for recuperation after overload
-if no rest, could lead to overuse injuries, fatigue, and reduced performance
ex) alternate hard/easy days, days off between bouts of exercise
principle of rest and recovery
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