Health

(definition)

State of complete physical, mental, and social well-being

Not merely the absense of disease of infirmity

1. emotional

2. occupational

3. physical

4. social

5. intellectual

6. spiritual

***Multidimensional/interconnected

Dimensions continued

(defintions)

Emotional: awareness and acceptance of ones feelings

Occupational: personal satisfaction

Physical: physical function of the body

Social: contributing to society/relationships

intellectual: creative and stimulating mental activities

spiritual: search for meaning and purpose in human experience

Physical Activity

(what it does)

 PA prevents and treats many health conditions

Contributes to multiple aspects of wellness

Essential for health

Public Health

Promote and protect health

Prevent disease and disability in populations and communities

Population –based health and prevention

Shift over last 100 years

From infectious diseases (communicable)

To chronic diseases (non-communicable)

It comes back to the individual

Epidemiology- study of distributions and determinants of disease and disability in populations

Environmental health- external influences 

Health promotion and health education- strategies

Health administration and policy- management of health projects (hospitals, public health)

Biostatistics- analysis of data, interpretation of study results, and putting results into action

Definitions:

Physical Activity

Exercise

Physical activity- any bodily movement 

Categories: exercise, sport, leisure, movements

Exercise- activity that enhances an aspect of fitness (needs to challenge system)

Specific and intentional

Fitness

(definition)

Fitness- 

attainment of specific criteria to function efficiently and effectively 

fitness is what you achieve and its certain levels

combination of several aspects

FITNESS IS MULTI-DIMENSIONAL

Health related aspects and skill related aspects

Health related Aspects

Skill Related Aspects

Health Related Aspects:

Cardiovascular endurance

Muscular endurance

Muscular strength

Flexibility

Body composition- deals with environment and genetics

Skill related Aspects

Ability

Balance

Coordination

Power

Speed

Reaction time

Metabolic fitness:

Blood sugar levels

Blood lipid levels (cholesterol)

Blood hormone levels

Bone Integrity:

Bone density

Bone strength

Kinesiology

And Types..

Study of the physiological processes and anatomy of the body during movement

Exercise physiology (physio promotion)

Movement sciences (motor learning, motor control, biomechanics)

Sport and exercise psychology (behaviors and outcomes related to sport and exercise)

Research Designs to Study Exercise

(case studies, cross-sectional, longitudinal, experimental)

Case Studies:

Describes what happens to one or a few individuals

Graded exercise test (GXT)

Cross-sectional studies:

group of people at a given period of time

make comparisons within the group – “Fit” vs. “Unfit”

Longitudinal Study

Study of groups of people over a long period of time

Able to study long term behaviors and training

Experimental studies

Examine a group before and after training

Use independent/dependent variables (control group)

Identify pre/post changes over time

• Sliding Filament Theory
• Muscle contractions: series of chemical reactions. Need ATP. from glucose/fats during digestions
• Aerobic: Requires 02 for ATP
• Anaerobic: does not require 02 for ATP

stain light

anaerobic

suited to strength and speed

glycolytic

stain dark

aerobic (move fat because need fat as energy)

suited to endurance activity

more oxidative

energy- food (fat, proteins, carbs)

ATP: Harness energy in the body

**LOOK AT DRAWING

2+ minutes = aerobic! Need 02

Immediate source

Creatine phosphate system

Fast energy production, short lasting (roughly 10sec)

• Can replenish it but takes a long time
• Example: 100m or long jump

Short-term source

Glycolysis- glucose stored in cell and within muscle

Results in ATP and pyruvate

Fast energy production, intermediate length (roughly 20-120 sec)

Long-term source

• Oxidative phosphorylation
• Uses fat as energy source
• Slower energy production, long lasting (3+ min)

CV exercise = aerobic

Resistance Training = anaerobic

Flexibility= can do it for long periods of time

Body's challenge is to maintain homeostasis during changes that exist due to movement of skeleton

Done typically on- treadmill, cycle ergometer

multiple advancing stages

Max or submax indicated to tell you to stop

precise measures: HR, BP, Rate of perceived exertion, gas exchange, blood lactate

Determine: normal response, maximal aerobic capacity

CV Exercise Variable

HR, BP- systolic/diastolic

Heart rate- frequency of heart beats (beats/min)

Blood pressure- pressure blood exerts on the blood vessels

• Systolic: pressure when heart is contracting (pumpingg)

  Diastolic: pressure when heart is relaxed (filling up)

   

Stroke Volume

Cardiac Output

Stroke volume- amount of blood pumped with each beat

Cardiac output (Q)- amount of blood pumped from heart per minute of exercise (L/min)

CO= Heart rate x stroke volume

CV Exercise Variable

02, av02, v02

02 extraction- amount of 02 extracted/removed from the blood stream

av02- difference between artery 02 valves and venous 02 valves in the muscle

V02- volume of 02 utilized during exercise

• Resting = 1 MET
• directly related to intesity of exercise
• function of the amount of blood pumped and extracted

V02 max = [Max HR x SV] x [AV 02 diff]

Healthy individuals are able to improve SV and extraction

Rate of energy utilized by the body (amt of e body is using)

** Vol of 02  L/min or mL/kg/min (kg – body weight)

MET= metabolic equivalent

**1 MET= resting energy expenditure

**1 MET= 35 mL 02/kg/min

**1 MET= 1 kcal/kg/hour (of rest/movement)

Gross energy expenditure (EE) = PA and resting EE

Net energy expenditure = PA ONLY (subtract rest)

MET

conversions

1 MET= 3.5 mL/kg/min

1 MET= 1 kcal/kg/hr

Overload

Specificty

Reversibility

Overload:

Training effect occurs when the body is challenged at a level beyond which it is normally accustomed

FITT (Frequency, Intensity, Time, Type)

Progression: overload must be increased over time

Specificity:

SAID: Specific Adaptions Imposed Demands

Reversibility:

Gains are lost when overload is removed

Overload --> increase V02 max

Expected changes

• Average = 15%
• 2-3% in those with high initial V02 max
• 30-50% in those with low initial V02 max
• “nonresponders”

Genetic predisposition (accounts for 66% of V02 Max)

• Accounts for 40-66% V02 max
• Prerequisite for V02 max of 60-80 mL/kg^-1/min^-1

Why Does VO2 Max increase?

Heart adaptions to deliver more 02

Stroke volume increase

Coronary circulation increase

More mitochondria to use 02 available

LT: point at which lactate begins to accumulate in the blood

Blood lactate: indication of the activation of glycolysis

increase blood flow (remove lactate)

greater reliance on aerobic metabolism (less lactate)

increased 02 extraction (more mitochondria)

train at the LT

increase performance

changes due to aging- similar detraining

HRmax declines [220-age]

SV lowers (less blood pumped with each beat)

Fitness Declines

(mostly skills)

reaction time

coordination

strength and power

balance

flexibility

CV endurance

decrease CV strength measures

• Body fat increases (because of estrogen)
• hemoglobin levels decrease [ RBC that carry 02- infinity/capacity to carry]
• heart size smaller (small SV with every beat of the heart not as much blood is distributed
• lower SV, higher HR

Epidemiology

(definition)

PA Epidemiology (PAE)

PAE is the study devoted to understanding

who is active, how much activity, where are they active, when, what do they do, and how does this affect disease/disability

PA Measurement

(EE, PAEE)

Energy Expenditure:

Thermic effect of food- energy used to digest and metabolize food and drink

Physical activity energy expenditure

Basal metabolic energy expenditure- ability to maintain breathing and circulation at rest (1 MET)

Lab Methods

indirect calorimetry, doubley layered water

• Indirect calorimetry: energy that we expend that we get in food 02 and C02 calculated in the air, monitor 02 I&O
• Doubley layered water: monitor H20 intake and output

• Electronic: acelerometers/pedometers

• Direct observations: trained observers

• Indirect: fitness tests

• Self-report instruments: diaries, interviews, questionnaires

PA Surveillance

Examples?

BRFSS: phone survey, data on demographic info, health status, checkups, behaviors

National College Health Assessment:

example: college students

variety of health perceptions and behaviors

identify health risk

identify populations differences (disparities)

monitor changes over time

direct health initiatives

measure progess

20 min virogous 3x week 

or

30 min moderate 5x week

PA (60min, 7x week)

PA Behavior

(Men vs. women, age, socioeconomic stats)

Men more active than women

declines with age (18-24 are most active)

Highest PA levels with those with higher income, education, white, etc. 

Amount of physical activity or exercise necessary to achieve a specific outcome

Based on FITT guidelines

Dose

Dose response

Dose: amount of PA necessary to produce a given effect

Dose Response: as PA level increase, so do the benefits

Age

Risk Factors

Health Status

Physical Activity or fitness goals

Landmark Population:

Not vigorous, promote moderate instead

Changed the way PA was talked about

Advocated a public health approach:

One recommendation for adults

Greatest benefit for the greatest # of people

Addresses exercise adherence issues:

Continuing to do PA & Exercise

Moderate PA  enjoyable  people will do it/stick to it!

SG Lifestyle Activity

30min mod intensity activity "most" days of the week

PA equivalents: Example- gardening, walking, washing car, etc. 

**Same energy expenditure (roughly 150kcals) although not same "intensity"

Preceptions: a lot of PA

• 30min/day
• 5 day/week

10min increments

not flexible with time, days, intensity, etc. 

October 2008: Be active your way!

Aerobic: 150min mod or 75min vig or equivalent

Minimun: 10 min bouts

Additional benefits up to 300 minutes mod/week

Muscle strengthening: 2 days/week - invlove all major muscles, 1 set 8-12 reps

Define Intensity Methods

Absolute methods, METs, relative methods

Absolute methods: based on absolute energy cost of PA

METS: moderate 3-5.9 MET, virogous 6+ MET

PA guidelines use absolute intensity

Relative Methods:

what we use when working out usually

RPE= Rating of Perceived Exertion

% HRmax [training zone]

60 min of PA/day

Aerobic:  most of 60+ min/day mod or vig intensity

vig at least 3 days 

Muscle Strengthening: as part of the 60+ min

at least 3 days a week

Bone strengthening: as part of the 60+ min

at least 3 days/week

ex: jumping, skipping

PLAY, PE, SPORTS

**Same as adults**

be as active as abiltiies/conditions allow

focus --> exercise to maintain/improve balance

level of effort: based on fitness level (talk test, rate of exertion)

Know how condition affects ability to do PA safely

150min mod aerobic PA/week

spread throughout the week

if already engage in vig intensity aerobic exercise activity can continue during pregnancy

discuss with doc

same guidelines

discuss concerns with healthcare provider

be as active as conditions allow

benefits: independent of body weight

weight loss: PA is necessary

dietary intervention required for most people

if inactive: aim to achieve 150min mod of PA

**may also be necessary for prevention of weight gain

***300min/week

Sustain weight loss --> 60-90 min/day

Promote ALL movements

PA is safe for almost everyone: especially mod intensity

Choose low risk activies

Use protective gear

do PA away from busy streets, well lit areas, maintained surfaces, etc.