Chapter 1 – Introduction to Health, Fitness, & Sports Performance
Introduction
Health Status
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Genetics & Lifestyle
• Genetics
• Lifestyle choices & environmental factors
Epigenetics (Epigenome)
• The epigenome: Risk Factors
• A health behavior associated w/ a given disease
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Chronic Diseases
Sport & Exercise Performance
Physical Fitness
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What Is Health‐Related Fitness?
PA
What are the basic principles of exercise training
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Principle of overload
Principle of progression
Principle of specificity
Principle of recuperation
Principle of individuality
Principle of reversibility
Principle of overuse
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What is the role of exercise in health promotion?
What is the role of exercise in health promotion?
Health Benefits of Exercise
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Possible Health Benefits of Exercise How does exercise enhance health?
Exercise & the Genome
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Cytokines
• Muscle cells • Adipose cells How does exercise enhance health?
Do most of us exercise enough?
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How much PA is enough for health benefits?
How much PA is enough for health benefits?
Moderate & Vigorous PA
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What are some general guidelines for exercise programs for someone who wants to become more physically active?
Recent Guidelines
• American College of Sports Medicine & the American Heart Association (2007)
– www.acsm.org/physicalactivity
• Department of Health & Human Services (2008)
– http://www.health.gov/paguidelines
General Exercise Guidelines for Adults & Older Adults
• Aerobic exercise
– 30 minutes of moderate‐intensity 5 days/wk
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– 20 minutes of vigorous‐intensity 3 days/wk
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– 2 days of moderate & 2 days of vigorous
– May be done as exercise snacks
• 3 bouts of 10 minutes (total 30 minutes)
General Exercise Guidelines for Adults & Older Adults
• Resistance exercise
– 8‐10 exercises that stress the major muscle groups of the body
– 8‐12 repetitions of each exercise at least twice a week on nonconsecutive days
– May use wts, machines, or body resistance such as push‐ups & pull‐ups
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General Exercise Guidelines for Adults & Older Adults
• Flexibility & balance exercise
– Older adults should perform activities that maintain or improve flexibility on at least 2 days/wk for at least 10 minutes daily
– Older adults should also perform exercises that help maintain or improve balance about 3 times/wk
General Exercise Guidelines for Adults & Older Adults
• Individualization
– Exercise programs, especially for older adults, should be individualized based on physical fitness & health status
– One key component is simply to reduce the amount of daily sedentary activity.
– Leisurely walking may be adequate PA for elderly individuals or those w/ compromised health status
General Exercise Guidelines for Adults & Older Adults
• More is Better
– For substantial health benefits, adults should do at least 150 minutes of moderate intensity, or 75 minutes of vigorous intensity aerobic PA, or an equivalent combination of moderate & vigorous/wk
– For additional & more extensive health benefits, adults should ↑ their weekly aerobic PA to 300 minutes of moderate or 150 minutes of vigorous, or an equivalent combination 10
More extensive health benefits for adults
• Variations in weekly aerobic PA – Moderate intensity (300 minutes)
– Vigorous intensity (150 minutes)
– Equivalent combination of moderate & vigorous intensity
Cool Websites
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http://www.health.gov/paguidelines Provides details on the PA Guidelines for Americans.
www.healthypeople.gov/hp2020 Presents details of PA guidelines for all Americans.
www.exerciseismedicine.org/public.htm Provides access to exercise guidelines from the American College of Sports Medicine & American Heart Association, as well as from the National PA Plan.
www.exerciseismedicine.org/Yourprescription.htm Provides PA guidelines for individuals w/ various health conditions, such as arthritis or high BP. www.exerciseismedicine.org/fitpros.htm Provides a guide for Health & Fitness professionals to educate clients on proper exercise & related health benefits. www.nia.nih.gov National Institute of Aging presents PA guidelines for senior citizens. Contact the NIA to receive the free book, Exercise & PA.
http://www.aahperd.org/letsmoveinschool A program to promote health & academics of children in our schools. Can too much exercise be harmful to my health?
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Nutrition & Health‐Related Fitness
• Overall definition of nutrition: 6 Classes of Nutrients
What is the role of nutrition in health promotion?
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Proposed health roles of nutrients
Do we eat right?
What are some general guidelines for healthy eating?
• Nutrition & Your Health: Dietary Guidelines for Americans
– Every 5 years. Current, 2010.
• Health Professional Organizations
– American Heart Association
– American Cancer Society
– American Diabetes Association
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What are some general guidelines for healthy eating?
• Examples of recommended diets
– Mediterranean diet
– Harvard Healthy Eating Diet plan
– Optimal Macronutrient Intake diet plan
• OmniHeart Diet
– Dietary Approaches to Stop Hypertension diet
• DASH diet The Prudent Healthy Diet
The Prudent Healthy Diet
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The Prudent Healthy Diet
The Prudent Healthy Diet
The Prudent Healthy Diet
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The Prudent Healthy Diet
The Prudent Healthy Diet
2010 Dietary Guidelines for Americans
• ChooseMyPlate.gov offers personalized eating plans & interactive tools to help you plan your food choices based on Dietary Guidelines for Americans. 16
Am I eating right?
Cool Websites
• The following Websites present detailed information on healthy dietary guidelines:
• www.dietaryguidelines.gov The Dietary Guidelines for Americans 2010
focus on the total diet & how to integrate all of the recommendations into practical terms, encouraging personal choice but result in an eating pattern that is nutrient dense & Calorie balanced. • www.ChooseMyPlate.gov ChooseMyPlate offers personalized eating plans & interactive tools to help you plan your food choices based on Dietary Guidelines for Americans. • www.healthcanada.gc.ca The Canada Food Guide, Eat Well & Be Active Educational Toolkit provides excellent information on healthy eating. Click on Food & Nutrition. • www.eatright.org The American Dietetic Association site provides numerous tips to eating healthy. Are there additional health benefits when both exercise & diet habits are improved?
See Table 1.2
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Sports‐Related Fitness:
Exercise & Nutrition
• What makes a champion?
Sports‐related fitness
Sports‐related fitness:
Energy demands & control
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Sports‐related fitness:
Energy demands & control
What is sports nutrition?
Is sports nutrition a profession?
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Are athletes today receiving adequate nutrition?
Nutrition & Athletic Performance
ACSM, ADA, DC
How does nutrition affect athletic performance?
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What should athletes eat to help optimize sports performance?
Ergogenic Aids & Sports Performance
What is an ergogenic aid?
• Ergogenic • Classes of ergogenic aids
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Why are nutritional ergogenics so popular?
Are nutritional ergogenics effective?
Are nutritional ergogenics safe?
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Are nutritional ergogenics legal?
Nutritional Quackery in Health & Sports
What is nutritional quackery?
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Why is nutritional quackery so prevalent in athletics?
How do I recognize nutritional quackery in health & sports?
Where can I get sound nutritional information to combat quackery in health & sports?
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Cautions on Using the Internet
Cautions on Using the Internet
Research & Prudent Recommendations
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What types of research provide valid information?
What is the basis for the dietary recommendations presented in this book?
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Evidence‐based research
Individual studies
Reviews of RCTs & epidemiological studies
Meta‐analyses of RCTs
Position statements & position stands
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American College of Sports Medicine
American Dietetic Association
American Institute of Cancer Research’
American Heart Association
• Prudent recommendations
How does all this relate to me?
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