Chapter 1: Your Invitation to Health Change

I. Health and Wellness a. Health: being sound in body, mind, and spirit. i. World Health Organization definition: Not merely the absence of disease or infirmity but a state of complete physical, mental, and social well-being. ii. 6 Dimensions: of Health Physical, Psychological, Spiritual, Social, Intellectual, and Environmental. b. Wellness: Purposeful, enjoyable living or, more specifically, a deliberate lifestyle choice characterized by personal responsibility and optimal enhancement of physical, mental, and spiritual health. c. Wellness in the broadest sense: i. A decision you make to move toward optimal health ii. A way of life you design to achieve your highest potential iii. A process of developing awareness that health and happiness are possible in the present. iv. The integration of body, mind, and spirit. v. The belief that everything you do, think, and feel has an impact on your state of health and the health of the world. Dimensions of Health a. Physical Health: Good to ill on a long continuum i. Must move towards well being and away from illness ii. Done by feeding our bodies nutritiously, exercising regularly, avoiding harmful behaviors iii. Watch for early signs of sickness and protect ourselves from accident b. Psychological Health: Emotional and Mental states (feelings and emotions) i. Involves awareness and acceptance of a wide range of feelings in ourselves and others ii. Ability to express emotions, to function independently, and to cope with the challenges of daily stressors. c. Spiritual Health: The ability to identify ones basic purpose in life i. Learn how to express joy, peace, and fulfillment ii. Help others and themselves achieve full potential iii. Studies show that church goers have lower BP, more rigorous immune systems.

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d. Social Health: The ability to interact effectively w/other people and the social environment, to develop satisfying interpersonal relationships, and to fulfill social roles i. Involves participating in and contributing to your community ii. Living in harmony with fellow human beings iii. Developing positive interdependent relationships iv. Practice healthy sexual behaviors. v. Social connections provide comfort and support in times of crisis. vi. Social isolation increases risk of sickness and mortality. 1. People with spouses, friends, and a rich social network may outlive isolated loners by as much as 30 years. vii. Health Promotion: Any planned combination of educational, political, regulatory, and organizational supports for actions and conditions of living conductive to the health of individuals, groups, or communities. 1. Ex. on campus: a. Smoke-free policies for all college buildings, residences, and dining areas b. Prohibiting tobacco advertising and sponsorship of campus social events c. Promoting safety at parties d. Enforcing alcohol laws and policies. e. Intellectual Health: Your ability to think and learn from life experience, your openness to new ideas, and your capacity to question and evaluate information. i. You use your mind to gather, process and act on information ii. To think through your values iii. To make decisions, set goals, and figure out how to handle a problem or challenge f. Environmental Health: The impact your world has on your well-being. i. Protect yourself from dangers in the air, water, and soil, and in products you use-and working to preserve the environment itself. Health Disparities a. Why Race Matters?

i. Puerto Ricans suffer disproportionately from asthma, HIV/AIDS, and high infant mortality ii. Mexican Americans have higher rates for diabetes iii. Black Americans lose substantially more years of potential life to homicide (9x as many), stroke (3x as many), and diabetes (3x as many) as whites. 1. Compared with whites, blacks have more new AIDS cases. iv. Hispanics suffer more fatal injuries, chronic liver disease, and cirrhosis of the liver. v. American Indian and Alaska Native women are less likely to receive prenatal care, and Asian women have lower rates of mammography. 1. Native Americans are more likely to die young than the population as a whole primarily due to accidental injuries, cirrhosis of the liver, homicide, pneumonia, and complications of diabetes. The suicide rate among them is 50% higher than the national rate. 2. Rates of co-occurring mental illness and substance abuse are higher among youth and adults. vi. White patients are more likely to be given painkillers than are minorities. 1. Prone to osteoporosis, cystic fibrosis, skin cancer, phenylketonuria (PKU), a metabolic disorder that can lead to mental retardation. vii. Educate yourself b/c of your race/ethnicity; take responsibility for the risks w/in your control. b. Cancer Screening

Positive Psychology 101

I. Emotional Intelligence= The ability to monitor and use emotions to guide thinking and actions A. Strong Social Skills (what dimension of health?) B. Happier at home, more productive at work C. Less prone to stress and depression D. Not same as intuition

II. Knowing your needs A. Human needs are the motivating factor in personality development B. Must satisfy basic physiological needs first (build foundation) C. Maslows Pyramid (Figure 2.1) III. Power of Self-Esteem=A belief or pride in ourself A. Not based on wealth or beauty 1. Can not be given but can be developed externally 2. Positive thinking and talking B. Becoming Optimistic=Inclination to anticipate the best possible outcome 1. Things are temporary setbacks or one of those things 2. Are not born with it C. Managing your moods: Mood=sustained state that colors are view of the world 1. Three out of every 10 days (obtained from studies) 2. Men distract themselves 3. Women talk to someone 4. Figure out what caused it in the first place (What can you do about it?) 5. Most caused by loss or failure in work or intimate relationship 6. Can I do anything to fix it? a. If yes, take action and solve it b. If no, accept it, and do things differently next time You control it, dont let it control you 7. Look on the lighter side a. Stimulates the heart, alters brain waves and breathing rhythms, reduces perceptions of pain, decreases stress related hormones b. Defuses rage, hard to be angry when you are laughing 8. Feeling in Control a. Autonomy=Independence b. Draw on internal resources to cope with challenges c. Final decision is theirs d. Internal locus of control 9. Assertive=Recognizing your feelings and making your desires clear to others in non-hostile ways a. Use I statements to explain your feelings b. Listen to and acknowledge others c. Be direct and specific d. Be assertive not obnoxious

[Link] a. Non-REM i Muscles relax and breathing becomes slow and smooth ii Eyes no longer responsive to light iii Last about the first hour of sleep b. REM iv Time of vivid dreaming v Large muscles become paralyzed and cannot move vi Breathing quick and shallow vii Fingers and toes may twitch viii Increased blood to brain (men with erections) c. How does sleep affect health? ix Learning and memory Brain consolidates new information Able to retain more Sleep on it x Weight Lack of sleep decreases metabolism Decreases hormone levels that regulate appetite xi Safety MVA, falls, medical errors (Doctors making medical errors) xii Mood Quality of Life Irritability, impatience Decreased motivation and ability to work effectively xiii Cardiovascular health Hypertension, increased hormone levels (Body senses that you are wearing down, so it will increase hormones like adrenaline, which increases your heart rate) Increased inflammation (Muscles get stressed out because they are working overtime) xiv Immunity Decreases anti-bodies Increased risk for cancer d. Sleep Disorders xv Insomnia= Lack of sleep so severe it interferes with functions during the day

 Tossing and turning for more then an hour, waking frequently at night Most often before or after a major event (Related to negative major events such as a funeral, divorce, etc.) Short term-days to weeks Long term-months to years Treated by medications, behavior therapy, relaxation therapy (Treatment depends on the individual and the cause) xvi Snoring Caused by vibration of tissues in the mouth or throat as you suck air into the lungs Can be enlarged tonsils or adenoids (especially in young) xvii Sleep Apnea (no breath) No breathing for a short period of time; may happen dozens or hundreds of time May be caused by obesity Treated by CPAP (Continuous Positive Airway Pressure) surgery to enlarge upper airway xviii Restless Leg Syndrome (Has been around for 300 years) Characterized by pulling, tingling, burning, crawling, grabbing, etc. Difficulty falling asleep Treated by medication (It will calm the symptoms but it will not get rid of it) There is no rhyme or reason as to why it happens. You can go several weeks without it happening then it will randomly occur again.

Chapter 3: Personal Stress Management

I. Stress a. Stress=Non-specific response of the body to any demand put upon it b. Stressor=That which excites or upsets us c. Psychoneuroimmunology=Study of how stress effects the body physiologically (KNOW WHAT IT I AND HOW TO SPELL) d. Eustress: Positive Stress e. Distress: Negative Stress f. We all need a happy medium of stress to keep us motivated

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g. Stress will not kill you but will trigger complex changes in the body The Effects of Stress on the Body a. Stress hormones can effect memory and cause neurons o atrophy and die, headaches, anxiety, and depression b. Disrupted Sleep c. Mouth ulcers or cold sores d. Cortisol and other stress hormones can increase central or abdominal fat e. Cortisol increases glucose production in the liver, causing hypertension f. Cortisol is H2O insoluble-remains in bloodstream longer. Skin problems such as eczema and psoriasis g. Homeostasis: The body systems maintain a stable and consistent (Balanced) state h. Persistently elevated blood pressure and heart rate can increase potential for blood clotting and risk of stroke or heart attack Flight or Fight a. What happens when you conflict stress? i. Adrenal glands produce cortisol and epinephrine ii. HR and BP increases iii. Muscles tense, breathing quickens, brain becomes more alert iv. Digestive and immune system shut down Students Under Stress a. Test Pressure b. Schoolwork c. School Grades d. Financial Worries How to Handle Test Stress a. Plan Ahead b. Be Positive c. Take regular breaks d. Practice e. Talk to other students f. Be satisfied Personal Stressors a. Anger=3 main culprits, time, technology, tension

Increased working hours Cell phones etc. Always running, tense, low on patience Decreased patience means we monitor less what we say and how we treat people v. Dead lines and time limits vi. Unreliable and dependency on technology b. Dealing with Anger i. Is it better to release anger? 1. It makes people more aggressive 2. Its not dealing with whats really bothering you 3. Puts body in a state of combative readiness, increases health risk ii. How to deal with it 1. Figure out what is really bothering you 2. Monitor for signs of overload 3. Learn to control it, dont let it control you 4. Only last 3 seconds 5. Own negative thinking keeps it going iii. Conflict Resolution=everybody has conflict and disagreements 1. Focus on the problem and not the person 2. Put aside bias and pre-conceived notions 3. Focus on what the person is saying and not what you are going to say 4. Listen to their point of view (not in public) 5. Assimilate-be open, no one person is completely right or wrong 6. Respond-calmly and with well reasoned answers 7. Is there a common goal? 8. Agree to disagree c. Personal Stressors i. Job Stress 1. Noisy office environment 2. Overwork average person works>50 hours 3. Deadlines

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4. Burnout=Physical, emotional and mental exhaustion brought on by constant or repeated emotional pressure 5. Who is at a greatest risk for burnout? a. Health care workers, Law enforcement, Firefighters 6. Early Signs of Burnout a. Exhaustion b. Sleep problems, nightmares c. Increased anxiety or nervousness d. Muscular tension e. Increased use of alcohol or meds f. Digestive problems; nausea, vomiting, diarrhea g. Fights with family or friends h. Negative feelings about everything 7. Coping with stress a. Breathing i. Deep breaths b. Refocus i. Dont focus on things you cannot control c. Serenity breaks i. Moments of tranquility d. Recognize stress signals e. Reality checks i. Put things in perspective, will you remember it a month from now? f. Stress inoculation i. Practice things you stress over (oral presentations) g. Laughter i. Easier to laugh then it is to cry h. Spiritual coping i. Prayer i. Sublimation i. Redirect to a different channel (go for a walk) j. Exercise

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k. Journaling i. Be open and honest 8. Post Traumatic Stress Disorder a. Psychological response to out of the ordinary stressor i. Experience or witness a traumatic event (fire, assault, death) ii. Can be individual or community iii. May have nightmares or re-live what happened iv. Victims may avoid sit of accident v. Treatment: Share or Talk ASAP, before you sleep that night vi. What is the #1 cause? Sexual assault or rape Time Management a. How can you tell if you are running out of time? i. Rushing ii. Chronic inability to make choices or decisions iii. Fatigue or listlessness iv. Constantly missing deadlines v. Not enough time for rest or personal relationships b. How to manage your time. i. Schedule 1. Calendar or planner 2. Be specific-include exercise, eating, dating calling friends etc. ii. Develop game plan 1. Set daily or weekly goals (re-evaluate) 2. Work ahead 3. Rank ABCs (in order of importance) iii. Identify time robbers 1. Keep track of what you do and how much time you spend doing them (If you arent getting things done, go back and see whats taking away time from what you need to do) iv. Make most of your classes

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1. Read assignments early 2. Go to class and take good notes 3. Read notes at end of day or week Develop efficient study style 1. Study 50,10; do something you enjoy, whatever works for you Focus on tasks at hand 1. Dont worry about test yesterday or term paper next week (Dont worry after you take the test. Its done. Go onto the next task) Elephants into hors doervres 1. Break huge tasks into smaller chucks (Such as writing a paper. 1st find articles, then summarize, then write paper, etc.) Keep workplace in order Keep desk clean

Chapter 4 Mental Health

I. Are Mens and Womens Brains Different? a. Men i. Have bigger brains ii. Have eyes which are more sensitive to bright light iii. Retain ability to see well at long distances longer in life iv. Loses brain tissue more rapidly than women b. Women i. Use more neurons ii. Hears a broader range of sounds iii. Hearing remains sharper, longer iv. Responds more intensely to emotions What is a Mental Disorder? a. U.S. Government i. A diagnosable mental, behavioral, or emotional disorder that interferes with one or more major activity in life like dressing, eating, or working b. American Psychiatric Association

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i. A behavioral or psychological syndrome associated with distress or disability with a significantly increased risk of suffering death, pain, disability, or loss of freedom ii. According to APA: almost 300 different iii. *When you go to court pleading for insanity, you have to fit the legal definition the court recognizes as a mental illness c. Depressive Disorders i. Minor Depression 1. Affects 7.5% of Americans 2. Symptoms a. Depressed most of the day nearly every day b. Decreased interest of pleasure in daily activities 3. Treatment a. Psychotherapy b. Exercise (Endorphins make you happy) c. Meds ii. Major Depression-Sadness that does not end 1. Affects 10.3% of Americans 2. 5-10% of all teens 3. No known cause; Genetics? 4. Symptoms a. Feeling depressed b. Loss of interest c. Change in eating habits d. Change in sleeping habits (Everybodys different. And this is assuming there are no other variables; caffeine, etc.) e. Lack of Energy f. Feeling helpless g. Difficulty concentrating h. Difficulty thinking clearly i. Persistent thoughts of death j. Withdrawal from others k. Physical symptoms; headache, digestive problems, aches and pains 5. Treatment a. Psychotherapy

b. Meds-70% effective (Sometimes it loses its effect. And youll have to go back for a different prescription) c. Exercise d. Electroconvulsive therapy e. Considered chronic f. No known side effects on meds iii. Depression in Teens 1. Symptoms a. Mood changes b. Difficulty with others c. Lack of enjoyment in activities they once enjoyed d. Change in appetite e. Change in activity level f. Difficulty with grades g. Personal criticism h. Be careful not to stereotype (theyre still growing and be aware of whats going on in their world) iv. Manic Depression (Bipolar): Mood swings that take individuals from manic states of feeling euphoric and energetic to depressive states of utter despair 1. 2 millions Americans 2. In manic states they become impulsive and out of touch with reality 3. Affect careers, relationships, health 4. Symptoms a. Severe mood swings b. Changes in thinking (unrealistic, optimistic, delusions) c. From one extreme to the other d. Changes in behavior (sudden immersion in plans or projects, talks more rapidly or more then usual, excessive spending, impaired judgment) 5. Treatment a. Therapy is a must b. Meds c. High reoccurrence rate

d. Anxiety Disorder 1. Phobia: Fear of certain objects or situations a. 2 millions people affected b. Most common? Claustrophobia c. Characteristics i. Excessive fear ii. Immediate anxiety iii. Avoidance of feared object or situation d. Treatment i. Meds not helpful ii. Behavioral therapy; gradual exposure to object or situation ii. Panic Attacks 1. Without Reason 2. 1/3 of all young adults experience at least one b/w the ages 15-35 3. Characteristics a. Increased HR b. Light headedness c. Hyperventilating d. Sense that something terrible is going to happen e. Peak within 10 min. 4. Treatment a. Meds b. Cog-behavioral therapy which teaches how to cope with symptoms iii. Generalized anxiety disorder: Irrational or unwarranted response to harmless situations or situation 1. Symptoms a. Increased HR or BP b. Sweating c. Muscle aches d. Intestinal pains 2. Treatment a. Meds b. Behavioral or psychotherapy iv. Obsessive-Compulsive Disorder (OCD)

1. An anxiety disorder characterized by obsessions and/or compulsions that impair ones ability to function and form relationships 2. Obsession: A recurring idea, thought or image a. Most common-thoughts of violence, contamination 3. Most realize behavior is bizarre but cant control it 4. Interferes with normal life 5. Has biological roots 6. Possible gene abnormality, head injury 7. Treatment a. Cognitive and behavioral therapy b. Meds v. Attention Disorders 1. ADD /ADHD (Attention Deficit/Hyperactivity Disorder) a. A spectrum of difficulties in controlling motion and sustaining attention, including hyperactivity, impulsivity, and distractibility i. 10 % boys and 5% girls b/w 5-18 b. Complications i. Academic difficulties, poor concentration, difficulty making decisions, relationship difficulties, sleep problems, increased risk of depression and substance abuse. c. Treatments i. Ritalin (stimulate): For those who have ADD, it will calm them down. If they do not, it will stimulate them. ii. Psychotherapy d. Does it need to be taken everyday? (It depends on the parent) e. Be careful not to label kids. Once they are labeled with ADHD it will follow them for nearly life. vi. Schizophrenia 1. Mental disorder that profoundly impairs an individuals sense of reality 2. Symptoms

a. Hallucinations; delusions; inability to think in a logical manner; talking in rambling or incoherent ways; making purposeless movements; mimicking gesture or words; showing few, if any, emotions; lacking will or motivation and functioning at a much lower level. b. Symptoms between 17-30 years in men c. Symptoms between 20-30 in women d. Look messy or unkept 3. Causes a. Strong genetic link b. Failure of brain development in early life c. Substance abuse in utero d. Not as a result of traumatic experience upbringing or social condition 4. Treatment a. Antipsychotic drugs help people be in control b. Side effects? Understand neurotransmitters have specific synapses (Fig 4.2)

Test #2
Purple color: What is said to be on the test

Chapter 5: The Joy of Fitness

I. What is physical fitness? a. The ability to respond to routine physical demands, with enough reserve energy to cope with a sudden challenge. (could be doing housework, laundry, walking up the stairs, etc.) b. The Five Health-Related Components of Physical Fitness: i. Cardiorespiratory: 1. The ability of the body to pump blood through the body efficiently 2. Amount of taken in is slightly more or equal to the amount of used by the body 3. (Not running out of breath when working out. It is aerobic because it uses oxygen and your body is replacing it. Anaerobic

exercise is quick amounts of exercise where oxygen is not needed to replace. Your body has enough oxygen in its reserve) ii. Muscular Strength 1. Maximum amount of weight you can push, pull, or lift iii. Muscular Endurance 1. Ability to perform repeated muscular effort iv. Flexibility 1. Range of motion around a joint v. Body Composition 1. Relative amount of fat and lean tissue (bone, muscle, organs, everything that is not fat) vi. Functional Fitness 1. Are you in good enough shape to do your everyday activities? vii. Other factors 1. Agility: ability to change directions quickly 2. Balance: ability to maintain a certain body position 3. Power: the product of force and speed 4. Reaction time: the time required to respond to a certain stimuli 5. Speed: the ability to move rapidly c. Dimensions of Health i. Physical: Decreases risk of diseases, increases energy and stamina ii. Emotional: Lowers tension and anxiety, lifts depression, decreases stress, increases self image (Releases endorphins which in turn decrease cortisol (stress hormones) iii. Intellectual: Increases alertness increases concentration iv. Occupational: Decreases loss of time from work, increases productivity v. Environmental: Increases awareness for healthy air and food d. Gender Differences i. Men 10-15% bigger ii. Men 2x more muscle mass (because they have more testosterone) iii. Men the body fat (Ch.7) iv. Men have more sweat glands=increased uptake v. Heart pumps more blood with each beat (Because the heart is a muscle and they have 2x more muscle mass. e. Physical Activity and Health i. Healthier heart and lungs 1. Decreases risks of strokes, heart attacks, and blood clots 2. Heart is a muscle 3. Increases vital capacity (maximum amount of air the lungs can take in and expel) which provides more O2 and increases energy 4. Lowers cholesterol and triglycerides ii. Cancer 1. Lowers colon cancer by 40-50% a. Aids in digestion and elimination

Lowers breast cancer by 30-40% Lowers prostate cancer by 10-30% Lowers lung cancer 30-40% Lowers level of insulin-like growth factors that drive the growth of cancer cells iii. Risk of Disease 1. Enhances immune system 2. Decreases hormones like cortisol 3. Decreases diabetes by lowering BS iv. Mental Health 1. Decreases stress 2. Increases self-esteem 3. Increases mood altering brain chemical endorphins (runners high) v. Better bones 1. Decreases osteoporosis 2. Density increases with weight bearing (Weight bearing: Putting weight and pressure into the bones, which makes them stronger) vi. Lowers weight vii. Sexuality 1. Increases endurance 2. Decreases erectile dysfunction 3. Increased self image and esteem viii. A more active old age 1. Slow changes associated with old age a. Lose of muscle mass b. Increases of body fat c. Loss of strength and mobility d. Risk of heart disease and stroke ix. Longer life 1. 3.7 years of productive life f. Exercise Guidelines i. 2007 SCSM and AHA 1. Moderate cardio 30 min. 5 days a week or 2. Vigorous cardio 20 min. 3 days a week and 8-10 strength training exercises with 8-10 reps 2 days a week g. Exercise Myths i. No pain No gain 1. Myth. Pain is not good. Should not hurt. There is a difference between sore and pain. Sore is ok ii. Women will get bulky with weights 1. Myth: Not enough testosterone iii. Need a gym 1. Myth: You can do a lot of things at home and without a gym 2. Moving is exercising

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iv. Aerobics is all you need 1. Myth. You also need flexibility and strength v. Crunches can flatten your tummy 1. Myth. It cannot flatten your tummy because it will form muscle underneath your fat making it appear bigger h. Motivating Yourself to Move i. Sign up for a fitness class (You will feel obligated to go) ii. Go to the gym with friends (Having a friend will motivate you to get out of the house because youll feel bad to leave them) iii. Find a fun workout (If you dont like to run, then dont. Find something you like) iv. Join a team v. Keep gym cloths in car or locker (You will get lazy, or get distracted if you change at home and will be less likely to go) i. Principles of Exercise i. Overload Principle: 1. Requires a person to provide a greater stress or demand on the body then its accustomed to (If you want to run 5 miles, you cannot do it by just running 2 miles. You have to push yourself and increase the amount you are running in order for your body to adapt up to 5 miles) ii. FTT Principle 1. Frequency- how often you exercise 2. Intensity- how hard you work out (target heart rate) 3. Time- how long youre working out 4. Type- what are you doing to exercise *Every type of exercise has this principle iii. Reversibility 1. Body adjusts to lower levels, lose 50% of fitness in 2 months with no exercise. It does not take much to lose your fitness 2. Keep intensity and reduce and frequency or duration (If youre short in time) iv. Cross Training 1. Alternating two or more types of exercise 2. Breaking up the monotony. Keeps the body guessing v. Cardiorespiratory Fitness (Aerobic) 1. Warm-up (Should be about 5-10 minutes, anything very light that will get the body moving) a. Increases blood flow b. Increases temp of muscles c. Get body ready for exercise 2. Activity a. Jogging, swimming, etc. b. Variety

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c. Sports specific SAID (Specific adaptation to increase demand) 3. Target Heart Rate Zone a. Sixty to eighty-five percent of the maximum heart rate; the heart rate at which one derives maximum cardiovascular benefit from aerobic exercise. b. 220-age=maximum heart rate i. MHRx.65 ii. MHRx.85 iii. 220-20=200 iv. 200x.65=120 v. 200x.85=170 vi. Target heart zone 120-170 4. Cool down a. Prevents blood from pooling b. Prevents build up of lactic acid c. 5-10 minutes comfortably d. Can include stretching vi. Muscular Fitness 1. Work more efficiently 2. Function more smoothly 3. Contract vigorously with less effort 4. With stand more strain 5. Burns more calories 6. Increases blood flow to tissues 7. 2 types a. Endurance 18-20 reps b. Strength 8-10 reps 8. Types of contractions a. Isometric(Seen more in rehab when they are not allowed to move a body part but must strengthen)-no change in muscle length i. Push or pull against immovable object b. Isotonic- change in muscle length i. Weight lifting or calisthenics ii. Concentric (shortening of the muscle) iii. Eccentric (lengthening of the muscle) c. Isokinetic-contraction at a constant speed i. Muscle changes length ii. Same resistance thru ROM Keeping Your Back Health i. When Standing: 1. Shift your weight from one foot to the other or place your foot 4 to 6 inches off the ground

2. Hold in your stomach 3. Tilt your pelvis toward your back. 4. Tuck in your buttocks ii. When Sitting: 1. Sit in a straight chair with a firm back. 2. Avoid slouching iii. When Driving: 1. Keep our seat so your knees are raised to hip level. 2. Do not fully extend your right leg 3. A small pillow or towel can help support your lower back. iv. When Sleeping: 1. Sleep on a flat, firm mattress. 2. Sleep on your side with both knees bent at right angels to your torso. 3. Keep your head on your pillow in such a manner that is in line with your body. 4. If you sleep on your back make sure you bend your knees a little bit. It takes the pressure off of your back. 5. If you sleep on your stomach, make sure you put a pillow under your hips to release the pressure. v. When lifting: 1. Bend at the knees, not from the waist. 2. Get close to the load. 3. Tighten your stomach muscles and dont hold your breath. Core stability and helps support back 4. Let your leg muscles do the work. vi. Dont Smoke!: Smoking affects respiratory system. It makes breathing harder, which means your diaphragm is straining to work, meaning your back will work harder to work because theyre nearly connected. k. Body Composition i. Body Mass Index (BMI) 1. Ratio between height and weight 2. Healthy=18.5-24.9 3. Overweight=25-29.9 4. Obese=30-39.9 5. Morbid Obesity=>40 6. Does not account for muscular individuals thats why it doesnt work 7. Waist Circumference: a. Abdominal fat (central obesity), unlike fat in the thighs or hips, increases the risk of high blood pressure, type 2 diabetes high cholesterol, and metabolic syndrome b. Risky waist measurements: i. Men:>=40 inches; Women:>=35 inches

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ii. Tape measure just above your hip bone, snug but not tight exhale and measure 8. Waist to hip ratio=Distribution of weight and the location of excess fat a. Men i. More likely to have visceral fat (deep in abdominal cavity) ii. Increases risk of cardio problems because it moves more rapidly into the blood stream and raises cholesterol iii. Apple shaped figure iv. .90 or less b. Women i. More likely to have subcutaneous fat (just below the skin) ii. Pear shaped figure iii. Fat around the hips, dimples iv. Harder to lose v. .80 or less Body Fat Percentage i. Ration between fat and lean tissue ii. Men between 7-25%, not below 4%. Not healthy to go too low because the fat protects your organs. iii. Women between 16-35%, not below 9%. Have more fat because the reproductive organs are really fragile so its needed to protect them iv. How to Measure 1. Skinfold Measurement-calipers used to measure the amount of skinfold a. Men-chest, abdomen, thigh b. Women-triceps, hip, thigh c. Simple, low cost d. Requires high skill to be accurate 2. Bioelectrical Impedance-electrical current thru the body, different resistance with different tissue a. Lean tissue with water is good conductor of electricity, fat is not b. Can be thrown off by over or under hydration 3. Home Fat analyzes a. Bioelctrical Impedance 4. Hydrostatic Weighing 5. Duel-energy x-ray- x rays used to quantify the skeletal and soft tissue components. a. 10-15 min with low dose of radiation b. May surpass hydrostatic weighting as standard

m. Fitness Products and Programs i. Athletic Shoes 1. Right shoe for the right sport 2. Shop Late a. Foot is larger (swollen from heat) at end of the day 3. Give your toes room a. inch between toe and end of shoe, try on both 4. Check the width a. Wide across fore foot with no heel slippage 5. Replace often a. 300-500 miles, 300 hours of aerobics b. 24-36 hours for shoe to recover c. Or at least every 6 months ii. Fitness Centers 1. What do they offer 2. Are there classes? 3. Is it close to home? 4. When is it open? 5. Are there extra chargers? 6. Can you have a trial membership? 7. Do they offer assistance? n. Sports Nutrition i. Water 1. Regulates body temp 2. Acts as a lubricant 3. 60% of your body 4. 85% of your blood 5. 70% of your muscles 6. 75% of your brain 7. Loose 64-80 oz. per day with normal activities 8. 2 cups 2 hours before exercise 9. 2 cups 20 min. before exercise 10. 4-6 oz. every 15 min. during exercise 11. 20 oz. to replace 1 lb. of weight lose 12. Lose more then 2% of your weight you are dehydrated 13. If you are thirsty, its too late ii. Sports Drinks 1. Contain calories and carbohydrates 2. May help for activity longer than 45 min. 3. 30-45 min. santity rate iii. Energy Bars 1. Very little research 2. Each has different value o. Sports Safety

i. Exercising in the Heat 1. Loose fitting, light colored clothing 2. NO rubberized suits 3. Problems-cramps, exhaustion, stroke ii. Exercising in the Cold 1. Loose fitting (allows easier movement which will increase body heat), dark colored clothes 2. Cover as much skin as possible 3. No water proof clothing, you want to sweat 4. Allow movement of hands and feet to keep circulation 5. Prevent heat loss through the head 6. Change wet clothes iii. Treating Injuries 1. Acute=Sudden trauma; sprains (what you do to a ligament, which connects bone to bone), strains (what you do to a muscle), bruises, pulled muscles 2. Chronic=overuse; tendonitis, stress fracture, arthritis 3. Get proper instruction 4. Have good equipment 5. Use protective equipment 6. No alcohol or drugs iv. PRICE 1. P-Protected 2. R-Rest 3. I-Ice (15-20 min. every two hours-first 48-72 hours) You need it to slow the bleeding down but it wont heal unless it has blood flowing through it. Thats why you must alternate 4. C-Compression(helps decrease swelling) 5. E-elevate (above the heart)

Chapter 6: Personal Nutrition

I. Calories a. The amount of energy that can be derived from food b. BMR(basal metabolic rate)=The amount of calories needed to sustain your body at rest c. Influenced by; gender, age, body frame size, weight and activity level d. Ave. female 54 138# needs 1900-2200 k e. Ave. male 510 174# needs 2400-2900 k f. Will lower with age and inactivity g. See handout Essential Nutrients: Nutrients that he body can not manufacture a. Water: Carries nutrients and removes waste; dissolves amino acids, glucose and minerals; cleans body by removing toxins, regulates body temp. i. Sources: Liquids, fruits, vegetables

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60% of the body overall 85% of the blood 70% of the muscles 75% of the brain Loose 64-80 oz with normal activity How can you tell if you are dehydrated? If youre thirsty, the color of your urine, Protein: Helps builds new tissues to keep hair, skin and eyesight healthy; builds antibodies, enzymes, hormones; provides fuel for the body i. Sources: Meat, poultry, fish, eggs, beans, nuts, cereal, rice ii. Combination of 20 AA, 9 from food, body can manufacture 11 iii. Complete protein (all AA)=meat, poultry, fish, dairy iv. Incomplete protein (lacking one or more AA) grains, beans, rice v. 4 k/g Carbohydrates: Provides energy i. 3 types: Simple and Complex and Fiber ii. Simple: Sugars, quick burst of energy, 16% of daily caloric intake iii. Complex: Foundation of a healthy diet 1. Breads, pasta, potatoes, vegetables iv. Fiber 1. Increases bulk in feces, decreases constipation 2. Decreases cholesterol, decreases blood sugar 3. Wheat, corn, bran, oats, fruit pulp 4. 4 k/g Fats i. Protects organs, regulates body temp., are necessary ii. 2 types 1. Saturated: a. Provides energy, triggers production of LDL & cholesterol b. Red meat, dairy, egg yokes, coconut & palm oil c. Below 10% of your diet 2. Unsaturated a. Provide energy, triggers more HDL protein b. Fish, avocadoes, olive, canola & peanut oil, stick margarine c. Should have 30% or less d. Liquid at room temperature e. 9 k/g Vitamins i. Facilitates use of other nutrients, involved in regulating growth, maintaining tissue and manufacturing blood cells, hormones and other body components ii. 2 types 1. Fat soluble: a. Absorbed thru the intestines and stored in the body

ii. iii. iv. v. vi. vii.

b. Can build up in the body c. A, D, E, and K (a blood thinner) 2. Water soluble a. Absorbed thru the body and washed out by sweat and urine b. Must be replaced c. B and C d. Sources on page 175-176 f. Minerals i. Help builds bones and teeth, aid in muscle function and nervous system activity, assist in varies body functions including growth and energy production ii. Major minerals 1. Sodium, potassium, chloride, calcium, magnesium 2. 100 milligrams iii. Trace minerals 1. Iron, zinc, iodine, copper, fluoride 2. 10 milligrams 3. Sources on page 176-177 Eating Smart a. Consume a variety of foods b. Mange your weight c. Get physical every day d. Increase foods from certain food groups e. Be finicky about fat f. Choose carbohydrates wisely g. Limit salt h. Alcohol in moderation i. Keep food safe Fast Food

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