YOUR HEALTH: A LIFETIME PLAN
Though no one can go back and make a brand new start, anyone can start from
now and make a brand new ending. ~Author Unknown
Written and Presented by:
Zack Zade CSCS, DPT ’14
Certified Strength & Conditioning Specialist - National Strength & Conditioning Association)
Student - Des Moines University Doctor of Physical Therapy Program, Class of 2014
Health Promotion Practicum
January 2012
OBJECTIVES
Upon conclusion, observer will be able to:
• Identify ingredients for creating and following a healthy
lifestyle plan.
• List several benefits for attaining better health.
• Recognize common components of an exercise and nutrition
program.
• Create a simple workout program based upon scientific
research and age-specific recommendations.
• Be able to write goals using SMART framework.
• Develop a personalized plan to track progress.
• Assess their current level of health using objective data.
MOTIVATION & DETERMINATION
Organize your thoughts – set direction – Identify
pitfalls:
 Some Questions to answer:
 Why do you want to make a change?
 What has stopped you before?
 What are your weaknesses?
List at least 5 great accomplishments to remind
yourself of how capable you are when you set your
mind to something.
MOTIVATION & DETERMINATION (cont.)
Need More Reasons to be healthy?
Live longer
Less muscle pain
Greater flexibility
Improved blood profile
Faster injury recovery
Stronger immune system
Energetic sex life
Reduced healthcare costs
Reduced Insurance Rates
Less risk of disease
More self-confidence
Sleep better
More Energy
Less hospital time & expenses
Better focus & retention of information
More muscle = faster metabolism
ASSESSMENT - Know your body from Head-to-Toe!
o Schedule physical examination with doctor
 Ask for blood panel, including fasting blood glucose
 Ask about physical activity recommendations
o Record accurate/ current health data in one place
 See “My Health Data” for suggestions
ASSESSMENT - Know your body from Head-to-Toe!
A Comprehensive Health Fitness Evaluation (ACSM p. 101)
 Prescreening Risk Stratification (discuss with doctor)
 Resting HR, BP, Height, Weight, BMI, ECG (if appropriate-Doctor)
 Body Composition
 Circumference sites (most important is waist - others include: Abdomen, Arm, Hips, Calf,
Forearm, Thigh)
 Skinfold Assessment (Bodyfat %)
 Cardiorespiratory Fitness
o Submax YMCA cycle ergometer or treadmill test
o Graded exercise test (performed by qualified professional)
 Muscular Strength
o 1, 4, 6, or 8 repetition maximum testing
o Upper body (bench press) & lower body (leg press)
 Muscular Endurance
o Curl-up test
o Push-up test
 Flexibility
o Sit & Reach test or angular measure of isolated joints (physician, physical therapist, or skilled
trainer)
EXERCISE - Phases
o Warm-up:
 5-10 min low to moderate aerobic activity
o Stretching
 At least 10 min of stretching performed after the warm-up or
cool down phase
 Key: warm muscles stretch better
o Conditioning:
 *10-60 minutes of aerobic, resistance, sport, or combination
activities
*Exc. bouts of 10 minutes are acceptable if you accumulate at least 20-60 min total
per day
o Cool-down
 5-10 min low to moderate aerobic activity
EXERCISE - Cardiorespiratory
 COMPONENTS OF EXERCISE DESIGN:
• FITT Principle = FREQUENCY, INTENSITY, TIME, TYPE, PROGRESSION
o Frequency
 5 days/week of moderate intensity exercise –or 3 days/week of vigorous intensity exercise –or 3-5 days/week of combination moderate and vigorous intensity
o Intensity
 Train, don’t strain. “No pain, no gain” is not the guideline for most to follow!
 Ways to measure:
o Rating of Perceived Exertion (RPE) – Subjective Measurement
- Scale ranging from 6-20
- 6 = no work at all; just sitting in place , 20 = extremely difficult; absolute
maximum
- “Talk Test” – at 13-14 RPE you can talk normally, 15 and above – cannot
carry on conversation
o % Age predicted heart rate max (% HRMAX) – Objective Measurement
- = HRMAX x %desired , HRMAX = 220 – Age
- Example: 30 y/o at 70% HRMAX → (220-30) x 0.7 = 133 bpm
 MODERATE Intensity = 64-76% HRMAX; 12-13 RPE
 VIGOROUS Intensity = 77-95% HRMAX; 14-17 RPE
EXERCISE – Cardiorespiratory (cont.)
 COMPONENTS OF EXERCISE DESIGN:
•
FITT Principle = FREQUENCY, INTENSITY, TIME, TYPE, PROGRESSION
o Time (aka Duration)
 20-60 minutes
 Can be 10+ min bouts that accumulate through the day
 Low intensity? - Longer duration, e.g., 30+ minutes
 Higher intensity? - Shorter duration, e.g., ≤ 20 minutes
o Type (aka Mode)
 Type of exercise/activity matched to fitness component
 Cycle, swim, kickboxing, calisthenics, yoga, etc.
o Progression
 Advancing any component of the FITT framework—change one at a
time!
 Changes should be made gradually, avoiding large increases
EXERCISE – Resistance Training
 COMPONENTS OF EXERCISE DESIGN:
•
FITT Principle = FREQUENCY, INTENSITY, TIME, TYPE, PROGRESSION
o Frequency
 2-3 days/week, training each major muscle group
 Rest muscle group at least 48 hours between sessions
 Major Muscle Groups:
Chest
Back
Shoulders
Arms
Stomach
Glutes (Buttocks)
Thighs
Calves
o Intensity
 Train, don’t strain. “No pain, no gain” is not the guideline for most to follow!
 8-12 reps at 60-80% of the maximum amount of weight you can lift
 Older individuals or poorly conditioned should begin at 10-15 reps at a lower
percent of maximum
EXERCISE – Resistance Training
 COMPONENTS OF EXERCISE DESIGN:
o FITT Principle = FREQUENCY, INTENSITY, TIME, TYPE, PROGRESSION
o Time (aka Duration)
 Moderate rate of 3 seconds up (concentric), 3 seconds down (eccentric)
 2-4 sets per muscle group
 ~2-3 minutes between sets (multi-joint), ~1-2 min (single joint),
 ≤ 1 hour to complete program
o Type (aka Mode)
 Free weights, machines, bands, calisthenics, etc.
 8-10 exercises that address major muscle groups of the whole body
 Work larger muscle groups before smaller groups, multi-joint before single-joint
 Have a menu of a few exercises for different groups; pick a different menu item
every few sessions
o Progression
 Advance any component of the FITT framework—change one at a time!
 Changes should be made gradually, avoiding large increases
EXERCISE – Guidelines
 Physical Activity Guidelines
o CHILDREN & ADOLESCENTS (6-17 y/o):
 1 hour or more of physical activity daily
 Several Bouts of 15 min.
 Extended periods (periods of two hours or more) of inactivity are discouraged
for children, especially during the daytime hours
o ADULTS (<65 y/o):
 A minimum of 2.5 hrs. (150min) of moderate-intensity aerobic activity a week
 Muscle-strengthening activity on 2 or more days a week – targeting all major
muscle groups
o OLDER ADULTS (65+ y/o) & PERSONS WITH DISABILITIES
 Same recommendations as adults, granted their abilities and conditions allow
 Balance exercises may be warranted if risk of falling present
 Reversibility Principle – use it or lose it! Decreased function apparent in 1-2 weeks
o Good news: can decrease training frequency (~1x/wk) and maintain
NUTRITION
• Some Tips:
• Whole foods
• Eat Slowly
• Sit down to eat
• Eat with others if possible (granted they don’t overeat)
• Chew thoroughly
• Take time to think… Why am I eating this?
• Eat according to activity level
• Choose nutrient dense foods (i.e. Almonds vs Potato Chip analogy)
• If you are having trouble controlling your weight… track your diet (you may
be surprised)
• Avoid added sugar and sweeteners – increases appetite & cravings
NUTRITION

Carbohydrates
o 45 – 65% of total daily Calories
o Fiber 14 grams/1000 Calories
o Limit refined grains

Fat
o 20 – 35% of total daily Calories
o <10% of total Calories from saturated fats
o <300 mg cholesterol

Protein
o 10 – 35% of total Calories

Fluid and Electrolytes
o Fluid follow thirst…i.e. drink when you are thirsty
o Sodium - <2300 mg, reduce intake to 1500 mg for persons older than 51, and those of any
age who are African American, have hypertension, diabetes, or chronic kidney disease.
o

Potassium >4,700 mg
Calorie Contents:
o Carbohydrate (1g) = 4 Cal.
o Protein (1g) = 4 Cal.
o Fat (1g) = 9 Cal.
TROUBLESHOOTING – Exercise & Nutrition
o

Troubleshooting EXC & NUTRITION: I’m not getting the results I want.
 Remember:
o Consistency is crucial – the process works. Have faith!
o Don’t be too hard on yourself. Be proud of your efforts!
 Positive perspective → Positive results
 Double check/Areas to tweak:
o Are you being challenged?
 If not: increase resistance, repetitions, duration, etc.
o Are you being consistent?
 Review your journal/ planner to see if you are adhering to your plan.
Are you really not getting results or is it just you being overly critical?
o Perform an assessment to find out – objective information can be a good motivator
ACCOUNTABILITY/TEAMWORK
o Find a workout partner:
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Difficult to skip a workout if someone is counting on you showing up.
Reciprocating energy and motivation
Friendly challenges
Camaraderie
o Tell people about what you are doing:
 People will ask how you’re doing... reinforcing your desire to follow through
with your plan.
 People are more likely to encourage & compliment if they know you are
working on something.
 Talking about your health and goals reinforces your passion and desire.
ACCOUNTABILITY/TEAMWORK
o Hire a personal trainer
 It is harder to cancel a workout when your hard earned money is at stake.
 They are motivated, skilled professionals whose passion is promoting your
health and wellness.
 Familiar with your excuses.
 Skilled in adapting programs to improve adherence.
o Sign a covenant with yourself, get witnesses, place in prominent place:
 List your goals and display them so that you are continually reminded.
 Out of sight – out of mind is the enemy here
 Utilize consistent reminders
TRACKING
o Record accurate/ current health data in one place
 See “My Health Data”
o Keep daily record/journal:
 Use paper journal, electronic document, notebook, calendar, phone, etc.
 Must be appropriate for you, and easily/frequently accessible– no right or
wrong method.
 Record whatever you deem important – the key is in simply recording
something (this is a motivational tool!!)
 Possible journal items:
o Workout Intensity
Time (duration) of activity
o Time of day
Heart Rate
o Hours of Sleep
Water intake
o Foods eaten today
Workout partner
o Exercises performed
# of Miles
o Weather
Mood
o Hrs. at work
Weight
o Time to bed – Time awake
Etc. etc.
GOALS & REWARDS
I don't care how much power, brilliance or energy you have, if you don't harness it
and focus it on a specific target, and hold it there you're never going to accomplish as
much as your ability warrants. ~Zig Ziglar
o
Why Make Time For Goals?
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Provides focus and purpose to life
Achievement gives beneficial feeling of accomplishment
Achievement leads to … REWARDS!!!
Giving time and thought towards making goals brings one closer to
desired objective.
GOALS - Steps
1. Brainstorm:


Begin with big picture, think long term.
Think about multiple goal areas.
o Reaching these goals may be related to your health goals.
o Can increase focus and motivation.


Do not worry about format, jot down your dreams & aspirations
Areas to consider (in addition to health goals):
• Family
Friendships
Romance & Marriage
• Spirituality
Home
Profession
• Education
Community
Service
• Financial
Travel
Hobbies
2.
Write S.M.A.R.T. goals:
GOALS - Steps
o Specific:
Your goal should have its expected outcome stated as simply, concisely
and explicitly as possible. This answers questions such as; how much, for whom, for
what?
o Measurable:
a measurable goal has an outcome that can be assessed and/or
measured in some way.
o Attainable:
o
o
an attainable goal has an outcome that is realistic given the current
situation, resources and time available. Goal achievement may be more of a
“stretch” if the outcome is tough or there is a weak starting position.
Results Orientated & Relevant: a results orientated and relevant goal helps
maintain focus on the mission or the “bigger picture.”
Time-bound: a time-bound goal includes realistic timeframes. Sometimes
timeframes are imposed. When that is the case, carefully consider what is attainable
within the imposed timeframe.
Example Goal: By March 1, 2012 an improvement of my cardiovascular
endurance will be demonstrated by a decrease in timed 1-mile run from 10:00
min to 9:00min.
3. Implement Plan & Achieve Goals
REWARDS
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Take time to celebrate your accomplishment
Important to reinforce positive results
Also gives you something to look forward to (another motivator)
Ideas:
Vacation
Free time
New toy or gadget
Celebratory meal
Learn a new skill (guitar, language tutor, sculpting, stained glass, etc.)
Etc. Etc. – Whatever gets you motivated
And last but not least… GEAR
Don’t be stingy and neglect importance; quality equipment and preparation facilitates
convenience:
o Cool gym bag always packed and ready to go
 Toiletries bag
Deodorant Hair gel
Cologne
Mouthwash
Toothbrush/toothpaste
Razor
Tweezers/Clippers/Scissors
Etc. Etc.
 Powder (suggested for moisture management)
 Towel (pack in plastic bag after shower)
 Appropriate footwear
 Strength Training – thin soles, cross trainers
 Running - Preferred running shoes
 Workout clothes: Proper Fitting/Stylish/Fun/Comfortable/Functional
 Fresh clothes (don’t forget socks & undies)
o Heart rate Monitor (Recommended)
Resources:
ACSM. ACSM's Guidelines for Exercise Testing & Prescription (8th ed.). Lippincott Williams & Wilkins,2009.
National Association for Sport and Physical Education. (n.d.). Physical activity for children: A statement of
guidelines for children ages 5 - 12, 2nd edition. Retrieved from
http://www.aahperd.org/naspe/standards/nationalGuidelines
Kansas State Department of Education. (n.d.). Writing smart goals . Retrieved from
http://www.ksde.org/Default.aspx?tabid=2039
U.S. Department of Health and Human Services and the Department of Agriculture. Dietary guidelines for
Americans. 2005. Washington, DC: U.S. Government Printing Office, 2005. p. 19-22
United States Department of Health & Human Services Physical Activity Guidelines for Americans, available at
http://www.health.gov/PAGuidelines/pdf/paguide.pdf (October 7, 2008).
World Health Organization. (1948). Retrieved from World Health Organization website:
http://apps.who.int/gb/bd/PDF/bd47/EN/constitution-en.pdf
Thank you for your time and attention.
ANY QUESTIONS ?