Class Notes for Fall Quarter 2009

	Week 1: September 21-25
	Class Notes Week 1 Printer-Friendly
	Week 2 (September 28-October 2)
	Class Notes Week 2 Sep 28-Oct 2 Printer-Friendly
	Week 3 (October 5-9)
	Class Notes Week 3 Oct 5-12  Printer-Friendly
	Week 4 (October 12-16)
	Week 4 Notes (Oct 12-16) Printer-Friendly
	Week 5 Notes (Oct 19-23)
	Class Notes Week 5 Oct 19-23 Printer-Friendly
	Week 6 Notes (Oct 26-30)
	Class Notes Week 6 Oct 26-30 Printer-Friendly
	Week 7 Notes (Nov 2-6)
	Class Notes Week 7 Nov 2-6 Printer-Friendly
	Week 8 Notes (Nov 9-13)
	Class Notes Week 8 Nov 9-13 Printer-Friendly

	Introduced HPE 258 Fitness & Wellness For Life course
	Refer to instructor as Lee or Mr. Brand!
	This course discusses wellness aspects, including the following dimensions of wellness: Physical, Intellectual, Emotional, Social & Interpersonal, Spiritual, Environmental
	This course focuses on the Physical Dimension of wellness
	We will cover the following areas in the Physical Dimension:  Research, Fitness, Nutrition, Weight Management, Stress Management, Personal Wellness Profile
	The Research area looks at how information can be found to be reliable and valid
	We will look closer at the Research area beginning Wednesday when we visit the library, and during the Research Primary assignment
	The Fitness area is viewed by writing and following a fitness plan in the following components: flexibility, cardiorespiratory endurance, resistance training
	The Nutrition area will look at what we eat and how we can make sure our body gets the nutrients it needs
	The Weight Management area will look at how to balance nutrition and activity in our daily lives
	The Stress Management area will look at how to deal with stress...as it relates to the physical dimension of wellness
	The Personal Wellness Profile is a 3-part assignment that looks at our lifestyle behaviors and how healthy they are...the 3 parts include: blood screening, fill out an online assessment, in-class activity based on a 6-page document from the online assessment
	Our bodies were designed to do work!!!  If we do not put them to work, they will not work efficiently.  The more active we become, the more our bodies will work more effectively and give us more energy, let us sleep better, and much, much more!
	The average life expectancy now is 77 years; however, 12 of those years is lived with impaired health!
	The top 2 killers in the US every year are Heart Disease (31%) and Cancer (23%)
	The top 2 leading Preventable Causes of death are tobacco (430,000 deaths) and diet/physical activity (300,000 deaths)
	A majority of adults are not regularly active or are sedentary in our society (about 67%)
	Here's a look at life in 2000 vs. 1900

1900 Year 2000 35-40 years Life Expectancy 77 years Acute/Infectious Disease Death from Heart Disease & Cancer Organic Food Diet Processed Food High-Very Active Activity Level Sedentary-Low

	On average we eat 500 calories per day more!!!
	It's not too difficult to see why we are getting fatter: eat more and less active!
	We watched the video "Fat" by Frontline and PBS
	For lab: Meet in gym to go over lab portion of class; bring lab packet!
	For lab: perform Heart Rate and Blood Pressure lab...you need to assess your Blood Pressure on your own and write the scores on your lab sheet in the blood pressure section.
	There are several items that need to be completed by Friday, September 25, including updating your email address and completing the Syllabus Quiz, Pre-Assessment Survey, and Blood Screening Date quiz.  These are all available on the Blackboard Program.
	Make Blood Screening Appointment: contact Health Services at 992-2264

	Discussed where to find course information on the Internet: Blackboard Program; assignment section of Instructor's Website
	Discussed the assignments upcoming, especially the Research Assignment, which is due by Tuesday, September 29

	Define cardiovascular system: how the heart (cardio) and blood vessels (vascular) work together to transport blood
	Heart is comprised of 4-chambers working together to get blood from the lungs transported to the rest of the body
	Blood vessels comprised of arteries (red) that move blood away from the heart, and veins (blue) that move blood toward the heart
	Discuss forms of cardiovascular disease

 

Form	Defined	Treatment/prevention
Hypertension	High systolic or diastolic blood pressure	Monitor BP; use of medication, diet and activity
Atherosclerosis	Plaque build up	Increase HDL consumption, decrease LDL
Heart Attack	Blockage of coronary artery	bypass surgery; angioplasty
Stroke	Blockage of oxygen to brain	brain surgery
Congenital Heart Defect	Problem with valve of heart	heart surgery

 

Discuss risk factors

 

Can be changed	Cannot be changed	Contributing
Hypertension	Age	Triglycerides
Cholesterol	Heredity	Stress Level
Tobacco use	Male gender	Psycho/social
Physical inactivity	Ethnicity
Obesity
Diabetes

 

Discuss preventive measures

 

Eat heart-healthy

Exercise regularly

Avoid tobacco

Know/manage blood pressure & cholesterol

Stress and anger management

Know risk factors

 

	More information on Heart Disease at the American Heart Association website
	Lecture slides from Power Point

	Cancer is a collection of abnormal cells, called a tumor
	A tumor can be benign or malignant, but both are cancer!
	A benign tumor is dangerous only if the tumor interferes with the function of the organ
	A malignant tumor is what most people consider to be cancer.  This tumor invades other tissues and organs and may disrupt the function of the organ
	There are many different types of cancer; however, not all are deadly if diagnosed soon enough
	Over the years, cancer deaths for both men and women have remained constant or decreased, with the exception of lung cancer for men and women
	Lung cancer is the leading cause of death, by far, for both men and women
	More information may be found at these websites

The following are the preventive measures for cancer, in general

	The following are some points about tobacco
	There are more than 4,000 chemicals in tobacco
	There are more than 1,200 toxic chemicals in tobacco
	There are more than 60 known carcinogens (cancer-producing agents) in tobacco
	Environmental Tobacco Smoke (second hand smoke) is as unhealthy for non-smokers as it is for smokers
	ETS kills more than 50,000 non-smokers every year
	ETS increases risk for many chronic conditions to children, including asthma, pneumonia, bronchitis, and inner infections
	Chewing tobacco (1 can) has the same amount of tobacco as 60 cigarettes
	Tobacco companies need 1000 new chewers and smokers PER DAY to replace those who die from their products!
	Power Point presentation for this lecture
	Begin the Research Assignment...choose ONE (1) of the 3 options...this assignment will be due on Tuesday, October 6
	Read Chapter 2 for Tuesday, October 5

	Physical activity is any movement, mainly utilizing the larger muscles
	Exercise is planned, structured physical activity that follows specific rules or guidelines
	The goal of this class is to increase activity level on a daily basis, as well as increase exercise to most days of the week
	A person need NOT exercise everyday (just most days), but should include physical activity every day!
	Increasing the physical activity level will help decrease heart disease and cancer...as will adding exercise to most days of the week
	Exercise needs to encompass activity in several components of fitness

	The health-related components of fitness help us to become healthier, more fit, and able to reduce our risks for many diseases, including heart disease and cancer
	Cardiorespiratory Endurance reflects how the heart and lungs work together for a prolonged period of time to get oxygen from the air to the working muscles
	Muscular strength reflects the maximal force our muscle can exert
	Muscular Endurance reflects the prolonged repetition our muscles can perform
	Flexibility refers to our joints' range of motion
	Body composition indicates our fat versus non-fat in our bodies
	The skill-related components help to learn a specific athletic skill

Guidelines of exercise: FITT/FIDM

	Overload...placing a load (physical stress) on the body that is greater than the body is accustomed to
	Progressive Overload...the load on the body should be slow and gradual in its increase...the increase can occur in any of the exercise guidelines (FITT/FIDM)
	General Adaptation Syndrome

	Reversibility...the principle that if you do NOT use it, you will lose it!
	Specificity...the principle that your workout activities must be specific to what you want to accomplish; for example, if you want to become stronger, lifting light weights will not help achieve the goal
	Flexibility...the ability of a joint to move through a full range of motion
	Joint Structure

	Nervous System Activity...stretch receptors in the muscle signal the Central Nervous System to indicate whether a muscle is being stretched or contracted...the CNS then will have the muscle either contract if being stretched too far or relax if being contracted too strong
	Exercise guidelines

	Flexibility Fitness Plan...assignment to write a fitness plan for the flexibility component of fitness
	SMART Goal setting

Example goal...I will increase my sit & reach score to 16 inches by the end of Winter Quarter 2007 by following my stretching program on Tuesdays, Thursdays, and Saturdays after my cardiorespiratory endurance activity.  I will stretch to a point of mild discomfort.  I will begin with holding each stretch for 10 seconds and increase by 5 seconds every 14 days until I reach 20 seconds.  Upon completion of my goal I will treat myself to a massage!

Needed to complete Plan

Function of Spine

 

Provides structural support of body

Surrounds and protects the spinal cord

Supports much of the body's weight

Serves as an attachment site for many muscles (tendons) and ligaments

Allows movement of the neck and back in many directions

 

Breakdown of spine

 

Part of Spine	Number of vertebrae
Cervical (neck)	7; includes atlas & axis to allow neck turn
Thoracic (rib cage)	12; one for each set of ribs
Lumbar (low back)	5
Sacrum (tailbone)	5 fused together
Coccyx (tailbone)	4 fused together

 

	The vertebrae have an intervertebral disk between them that act as a cushioning and lubricating element for movement
	Problems with the intervertebral disk include a disintegration of the disk, trauma to the disk, and herniated disk
	Treatment for problems with the disks include cortisone injection and surgery to repair the disk or fuse the vertebrae associated with the disk
	Causes of back pain

 

Weak or inflexible muscles in the back, hips, abdomen, and legs

Excess body weight, especially in the upper body

Poor posture or body position when standing, sitting, and sleeping

Poor body mechanics when performing actions like lifting and carrying, or sports movements

 

	Preventing back pain
	Flexibility Fitness Plan due Mon, Oct 12
	Principles of Fitness & Flexibility Extra Credit due Tue, Oct 13
	Read Chapter 6 for Tue, Oct 13

Begin Flexibility Exercise Log Mon, Oct 12

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	Stress is a condition in which there is a physiological and psychological response to any stimuli that disturbs homeostasis
	A stressor is any physical or psychological event that produces stress (takes the body out of homeostasis)
	Eustress is positive stress
	Distress is negative stress
	Our society typically deals with stress as a negative...we are bombarded every day by negativism
	We can help our distress by trying to think and act in more positive terms
	It is easier for the body to return to homeostasis from a eustress than a distress!

	There are two responses of the body for stress: physiological and psychological
	The physiological response is the Fight-or-Flight response and has the following characteristics

 

Characteristic	Definition
Autonomic Nervous System	System not under conscious supervision
Parasympathetic Nervous System	Autonomic system in control when in or near homeostasis
Sympathetic Nervous System	Autonomic system in control during emergency (stressful situation)
Endocrine System	Works with autonomic system with the release of hormones and chemical messeges
Fight-or-Flight response	When in a stressful situation, the sympathetic system utilizes the endocrine system to get the body ready for activity: increase heart rate & breathing rate, increase body temp, increase adrenaline and pain killing hormones, etc.

 

The psychological response is broken into emotional and behavioral responses

 

Response	Definition
Learn to control emotional responses	being able to control the response can help manage the stress before it become too great
Effective responses (positive)	these responses help to alleviate the stress and promote wellness (e.g., talking, meditation)
Ineffective responses (negative)	these responses only set the stress aside and do not promote wellness (e.g., drug use, alcohol)
Type A personality	characteristics include impatience, aggressiveness, and being more pessimistic (glass half empty)
Type B personality	characteristics include patience, challenging, and being more optimistic (glass half full)
Past experiences	the more we experience a stressor, the better we are able to manage it
Gender and cultural background	genders and ethnicity have differences in how they deal with stressors

 

	Stressors can be major, minor, or somewhere in between
	The further away from homeostasis the stressor takes the individual, the more dramatic the responses are...both physically and psychologically
	We need stress management techniques for both physiological and psychological stressors

 

Physical Stress Management	Psychological Stress Management
Exercise	Social Support
Relaxation Techniques	Hypnosis
Massage	Meditation
Tai Chi	Biofeedback

Power Point slides on stress

	Discussion of Body Composition (chapter 6)
	The body is comprised of fat mass and fat-free mass
	Fat free mass is also known as Lean Body Mass (LBM) and is comprised of the following

 

	MALE	FEMALE
MUSCLE	45%	36%
BONE	15%	12%
ORGANS	25%	25%
TISSUES

 

Body fat is divided into essential fat and nonessential fat

 

	MALE	FEMALE
ESSENTIAL FAT	3%	12%
NON-ESSENTIAL FAT	12%	15%

 

	Essential fat is that needed by the body to survive...for cushioning and protecting the organs, for insulating, and for carrying and storing the fat-soluble vitamins A, D, E, K
	The following table indicates body fat percentages normal for males and females

 

	MALE	FEMALE
ESSENTIAL FAT	3-5%	8-12%
ATHLETIC	5-13%	12-22%
34 years or less	8-22%	20-35%

 

Body Fat assessments vary from person to person and no test will be 100% accurate.  We use several different assessments in lab to find our body fat % as well as our disease risk.

 

Body Mass Index (BMI)	Scientific and research-based height & weight table
Bioelectrical Impedance Analysis (BIA)	Measures electrical impulse as it travels through body...lean muscle is more conductive than fat
Waist-to-Hip Ratio (WHR)	The higher the ration, the more at risk for cardiovascular disease you are
Skinfold measures	Measures the skin and adipose tissue (fat under skin) to get body fat %; more accurate in lean individuals

 

	These shapes are based upon our genetic predisposition to where we distribute out body fat
	Apple shape carries excess body fat in the abdominal area; this shape has increasing risk for heart disease due to its close location to the heart
	Pear shape carries excess body fat in the hip/buttocks areas; usually a female trait for child bearing purposes
	Banana shape carries excess body fat evenly throughout the body; this shape may make it more difficult to know health due to body fat, since there is typically no "bulging" of fat stores
	We may have a genetic predisposition to have a specific shape; however, it is our lifestyle behaviors which dictate how much of the excess we will have!
	A thin body does not mean disease free...we may look healthy on the outside, but that does not mean we are healthy on the inside!  High cholesterol and blood pressure happen to everyone!
	Continue Flexibility Exercise Log due:  Tuesday, October 27
	Body Composition & Stress Management Extra Credit due: Tuesday, October 20

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	Cardiorespiratory Endurance: the ability of the heart and lungs to work together for a prolonged period of time to get oxygen from the air to the working muscles.
	Many systems working together to make this component of fitness work efficiently: cardiovascular system, respiratory system, central nervous system
	There are 3 basic energy systems the body uses to produce movement

System	Car Gear Analogy	Component(s)	Bi-product	Time in System	Recovery Time	Amount of energy produced
Phosphagen ATP-CP Phosphocreatine Creatine Phosphate Alactic	1st	ATP in muscle Phosphate group combines with ADP to produce more ATP	ADP + Energy	1-6/10 sec	20/30 sec - 3-5 min	2 ATP
Fast Glycolysis Lactic Acid	2nd	Glycogen Glucose	Lactic Acid	10-90 sec	Intermittent * 40%- 2 hr * 55%- 5 hr * 100% - 24hr Non-stop, Prolonged * 60%- 10 hr * 100%- 48 hr	4 ATP
Slow Glycolysis	3rd	Glycogen Glucose	Lactic Acid, water	60 sec- 3/5 min		6 ATP
Oxidative	4th	Glycogen Oxygen to ATP Krebs cycle	Water	3-5 min +	3-5 min - 30 min	24 ATP
Beta oxidation	4th +	Triglycerides	Water	20-25+		441 ATP
Protein oxidation	4th +	Amino Acids	Water	2hrs+

Discussed the exercise guidelines for cardiorespiratory endurance

 

Exercise Guideline	Cardiorespiratory Endurance
Frequency (How often?)	3-5 times per week
Intensity (How hard?)	Target HR Zone or RPE
Time/Duration (How long?)	At least 20 minutes
Type/Mode (How done?)	Continuous activity

 

	In order to get optimal benefits for the cardiovascular and respiratory systems, all of the guidelines should be followed!
	An activity that does not follow the exercise guidelines MAY help strengthen the cardiovascular system; however, it may not do it the the extent to increase the cardiorespiratory endurance component!

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	Nutrition is a science!!!  Those who develop specific diets should have extensive education and training in the science of food intake!
	Most Fad Diets are designed and created by people outside the area of nutrition!
	The Food Guide Pyramid is one of the few examples of nutritional intake based on scientific research and studies performed by nutritionists, registered dieticians, and medical doctors in the area of nutrition!
	Everyone HAS a diet, but not everyone is ON a diet!
	In order to fully understand what our nutritional intake should be, we must first understand the role of each nutrient!
	All foods have at least one of the following nutrients in them:

 

NUTRIENT	Grouping
Carbohydrates	Macronutrients
Proteins
Fats/lipids
Vitamins	Micronutrients
Minerals
Water	Could be classified as either

 

Here is a general breakdown of each of the micronutrients:

 

Nutrient	Function	Daily Intake
Vitamins	Used for normal metabolism, growth, and development of body	See pp. 256-258 for Daily Reference Intakes
Minerals	Used for normal body function
Water	Medium in which most chemical reactions take place; body is comprised of 60% water	at least 64 oz.

 

Here is a breakdown of each of the macronutrients:

 

Nutrient	Function	Building Block	Caloric equivalent	Daily Intake
Proteins	Build and repair tissue	Amino Acids essential (body cannot produce) Nonessential Complete (animal; includes all AA) Incomplete (plant)	1 g = 4 kcal	10-15% total daily kcal .9 g/kg of body weight 2-3 servings of meat group & dairy group
Carbohydrates	Energy	Sugar Starch Fiber	1 g = 4 kcal	10-15% total daily kcal 45-50% total daily kcal 25-30g
Fats	1. Protection of organs 2. Insulation 3. Stored energy 4. Store/carry Vitamins ADEK	1. Lipids 2. Cholesterol 3. Triglycerides Types 1. Saturated (animal) 2. Unsaturated (plant) 3. Trans (hydrogenated) 4. Omega (seafood)	1 g = 9 kcal	1. Total fat = <30% total daily kcal 2. Sat fat = <7% total daily kcal 3. Trans fat = <3% total daily kcal

 

Had a group activity on food labels

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Split into 7 groups for creating posters on different information for the muscular strength and endurance components of fitness

 

Muscle Anatomy

Primary muscles

Physiological effects of training

Definition of components

FIT

Types of training

Supplements

 

	Tendons connect muscles to bones
	The muscle belly is comprised of thousands of muscle fibers (cells)
	Each muscle fiber includes smaller elements, including actin and myosin that slide on each other causing contraction and relaxation of the muscle fiber
	Resistance training causes a need for more myosin...this means the muscle fiber needs more room, so the muscle is broken down to create more room.  This is why you feel soreness and why you need to take time to recover between bouts of resistance training
	There are two types of muscle fibers: slow twitch and fast twitch
	Slow twitch muscle fibers are more fatigue resistant and are trained with endurance training techniques
	Fast twitch muscle fibers include a speed/strength fiber or a more endurance-oriented fiber...the former are trained with strength training techniques while the latter may be trained to be more like fast twitch or slow twitch fibers
	We are born with a certain % of slow twitch and fast twitch fibers, which is why elite athletes are more born than made due to this genetic factor!
	There are eight major muscle areas, including the primary movers for each of these areas

 

Major Muscle Area	Primary Mover
Chest	Pectorals
Shoulder	Deltoids
Biceps	Biceps Brachii
Triceps	Triceps Brachii
Upper Back	Trapezius, Latissimus dorsi
Torso	Spinal erectors, Rectus Abdominus, Obliques
Hip/Thigh	Quadriceps, Hamstrings, Gluteals
Calves	Gastrocnemius, Soleus

 

	Hypertrophy is a theory in which the SIZE of the muscle fiber increases to make the muscle belly larger
	Hyperplasia is a theory in which the NUMBER of the muscle fibers increase to make the muscle belly larger...this theory is accepted at certain growth cycles in the maturation process
	There are 4 primary ways to develop the musculature

 

Program	Definition	Muscle Fibers Trained
Strength	amount of force produced in a single effort	Fast
Endurance	submaximal force repeated many times	Slow
Muscle Mass/Tone	Increase of the size of muscle fibers to increase the size of the muscle belly	Both
Health	Decrease the risk of disease, increase the amount of LBM on body	Both

 

The following table gives the guidelines for effective resistance training

 

Program	Frequency	Intensity	Time	Type
Strength	2-3 days/wk	High (80-105% 1RM)	3-6 sets; 1-8 reps	Free weights; machines
Endurance	2-3 days/wk	Low (40-60% 1RM)	3-6 sets; >15 reps	Free weights; machines; body weight; bands
Muscle Mass/Tone	2-3 days/wk	Medium (60-80% 1RM)	3-6 sets; 8-12 reps	Free weights; machines; body weight; bands
Health	2-3 days/wk	Medium (60-80% 1RM)	3-6 sets; 8-12 reps	Free weights; machines; body weight; bands

 

People take supplements for a variety of reasons.  Some supplements are okay to use while others put the body at a greater risk of suffering from many negative implications, such as steroids

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Discussion on the Weight Management Scale

 

Energy Intake	Outcome	Energy Expenditure
Nutrients	+ Gain weight - - Lose weight + = Maintain weight =	Physical activity Exercise Metabolism Digestion

 

Discuss practical ways to lose weight

 

Energy Intake	Outcome	Energy Expenditure
Nutrients	1.  Make energy balance no more than a negative 500 kcal per day 2.  Focus on losing 1/2 to 2 pounds per week 3.  Muscle weighs more than fat so at the beginning of the plan, look more at body dimensions rather than body weight 4.  Use this plan as a basis to changing your nutrition and activity behaviors PERMANENTLY!	Physical activity Exercise Metabolism Digestion

 

	By reducing negative balance by more than 500 kcal, you put your body into "starvation mode," which will reduce the metabolic rate...decreasing the ability to lose weight
	Most diets reduce the negative balance by more than 500 kcal!
	Increasing physical activity and exercise helps to increase the metabolism by increasing muscle mass
	One can decrease the energy intake by 500 kcal, increase the energy expenditure by 500 kcal, or split the 500 kcal between intake and expenditure (250 kcal each).
	A Snickers bar is about 250 kcal; you do not need to make major changes in your diet to lose weight!
	Losing weight slowly (no more than 2 pounds per week) helps to keep the weight off...most fad dieters put the weight back on plus some after going off the diet!
	Changing your diet should be a lifestyle change PERMANENTLY...that should be the mindset from the beginning!

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