Health and Wellness

• Physical fitness is defined as the
• ability to carry out daily tasks with vigor and alertness, without
• undue fatigue and with ample energy to engage in leisure
• time
• pursuits, and to meet the above average
• physical stresses encountered in emergency
• situations.

• Wellness is that condition of the
• human being which considers its health, disease status & risk
• potential. Generally, with a higher
• level of fitness there is a higher level of wellness. Achieving fitness & wellness is related
• to lifestyle habits such as diet & exercise.

•Cardiorespiratory fitness

•Body composition

•Flexibility

•Absolute strength

•Dynamic strength

•Coordination

•Agility

•Power

•Balance

•Speed

•Accuracy

•How you feel

•How you look

•Physical fitness test

•Comprehensive physical exam

A - Cardiovascular Disease

B - Cancer

C - Accidents

D - COPD

E - Pneumonia/Influenza

A - Cardiovascular Disease

B - Cancer

C - COPD

D - Pneumonia/Influenza

E - Diabetes Mellitus

85%

Health and functionality.

• The physically active person has
• about a 20 year advantage in terms of function over a sedentary person.

•Stop drugs, smoking and chewing tobacco

•Limit or eliminate alcohol

•Exercise regularly

• •Eat less animal fat, cholesterol, &
• sodium

• •Eat more complex carbohydrates and drink
• more water.

•Achieve and maintain ideal body weight.

• •Take appropriate supplements including
• calcium and the antioxidant vitamins.

•Fasten seat belts

•Limit sunlight exposure or wear sunblock

•Get immunizations

•Obtain good pre-natal health care

• •Get regular medical check-ups and self
• exams

Since 1995, U.S. health care costs have exceeded 1 trillion dollars a year!

• Overload
• Progression
• Specificity

• Warmup
• Workout
• Cool-down

• Fight obesity
• reduced risk of premature death
• 20 year physiological advantage
• reduced risk of heart disease
• strengthens heart
• increases bone density
• reduced risk of high blood pressure
• reduced risk of certain types of cancer
• etc

• Frequency - how often one exercises
• Intensity - how hard one exercises
• Time - how long one exercises

• Flexibility - 3-7 days/week
• Strength - 2-4 days/week
• Cardiovascular - 3-6 days/week

• Coronary Heart Disease
• Cerebrovascular Disease
• Congestive Heart Failure
• Peripheral Vascular Disease

• elevated cholesterol
• hypertension
• cigarette smoking
• diabetes
• family history
• sedentary lifestyle
• obesity

• Inactive lifestyle
• 16-20% higher blood pressure
• higher rate of smoking
• stress

• Eustress - positive stress
• Distress - negative stress

• Physical
• Emotional
• Cognitive
• Behavioral

• Breathe in for 5 seconds
• Hold for 5 seconds
• Release breath for 5 seconds
• Rinse and repeat 3 times for guaranteed relaxation

American Heart Association www.americanheart.org

American Cancer Society www.cancer.org

American Medical Association www.ama-assn.org

American Diabetes Association www.diabetes.org

Hyperlipidemia

Hypertension

Cardiovascular Disease

Cancer

Type 2 Diabetes

Obesity

Osteoporosis

Required by all cells as fuel for energy

Types of Carbohydrate:

Simple (soft drinks, candy, table sugar)

Complex (fruit, pasta, rice, breads, vegetables, legumes)

Dietary carbohydrate is converted to glucose during digestion

Should comprise 55-60% of daily calories for most people (emphasize complex)

• Proteins
• are large, complex molecules made up of building blocks called amino acids.
• Proteins are used to build and repair tissues and substances in the body (skin,
• enzymes, muscles, antibodies, hormones)

Provides fuel for energy

Transports and stores fat soluble vitamins

Provides essential fatty acids

Insulates body

Protects vital tissues and organs

Usually solid at room temperature

Sources are animal products & tropical oils

Tends to increase LDL cholesterol levels

Major culprit in CVD & certain types of cancer

A heart healthy fat, liquid at room temperature

Comes from vegetable sources

Canola, olive & peanut oil, avocados

Decreases LDL, and increases HDL

Liquid at room temperature

Comes mainly from vegetable sources

Safflower, sunflower, corn, soybean oil

Tend to lower LDL, may lower HDL

• Omega-3 polyunsaturated fatty acids promote
• vasodilation and inhibit blood clot formation.
• Fatty fish and flaxseed are good sources of these heart healthy fatty
• acids

Consist of Vitamins A, D, E, and K

Absorbed at the small intestine in the presence of bile (a fatty substance)

Stored in liver and fat

Overdoses can be toxic (A and D)

Consist of B complex and vitamin C

Can be stored to some extent

Excesses will be excreted in the urine

Niacin can be toxic to liver when ingested in unusually large amounts

• Free radicals are harmful substances that are produced by the body as byproduct of several different chemical reactions.
• Upon their formation, they are either neutralized or attach to cell membranes causing destructive changes.

• There is strong evidence that antioxidants (vitamins C & E, the mineral selenium, & phytochemicals) offer some protection against cardiovascular disease and certain types of cancer by neutralizing free
• radicals

• Height/Weight tables
• Body Mass Index
• Fat Patterning
• Body Composition

• Diet
• Exercise
• Behavior Modification

• sedentary nature of work tasks
• low fitness levels
• wearing duty gear around the waist
• sitting in vehicles
• standing for long periods of time

• Disability
• Dysfunction
• Absenteeism
• Decreased productivity

• Vertebrae
• discs
• spinal nerve
• arteries
• ligaments
• musculature

• Health/fitness
• enjoyment
• relaxation
• challenge
• social
• appearance
• competition

• Lack of time
• inconvenient
• lack of enjoyment
• poor health/unfit
• lack of facilities
• weather