Michael Auzenne
Instructor
GCM, CJC
FITNESS AND WELLNESS
I.
DEFINITIONS
A.
Physical Fitness: the condition of the body that enables an individual to use his or her
body in activities requiring strength, muscular endurance, flexibility, coordination,
agility, power, balance, and speed with undue experience of fatigue.
B.
Wellness: the condition of the human organism consisting of its’ health and disease
status on risk potential.
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2.
II.
FITNESS / WELLNESS RELATIONSHIP
A.
III.
“Wellness” varies death to optimal well-being.
Genuine health or wellness is just not the absence of disease but a positive state
of well-being.
Physical fitness can be divided into two categories:
1.
Health: strength, flexibility, cardiovascular endurance, and body composition;
the most important component to “quality of life.”
2.
Motor: coordination, agility, speed, and balance.
FACTORS THAT INFLUENCE FITNESS / WELLNESS
A.
“Wellness Lifestyle” can be visualized in the shape of a pyramid:
1.
Foundations of a Healthy Lifestyle
a.
b.
c.
d.
e.
Self-Responsibility (top)
Stress Management
Cease Smoking
Weight Control
Proper Nutrition
f.
IV.
STATUS OF LAW ENFORCEMENT PROFESSION
A.
As a group, law enforcement has a poor health profile.
B.
High incidents of stress-related disorders include:
1.
2.
3.
V.
Alcoholism
Divorce
Suicide
THE SIGNIFICANT IMPACT OF PHYSICAL FITNESS
A.
Physical Health
1.
2.
3.
B.
C.
Reduces coronary risks
Weight loss
Reduces fatigue
Emotional Health
1.
2.
3.
Decreased anxiety and depression
Improves self-concept
Ability to deal with stress
Job Performance
1.
2.
3.
4.
VI.
Exercise (bottom)
Increased Alertness
Reduced Absenteesim
Increased Productivity
Reduced Healthcare Cost
NUTRITION PROGRAM
A.
The Cooper Clinic
1.
2.
3.
4.
5.
6.
7.
Eat a well-balanced diet with a variety of foods at each meal.
Establish consistent eating patterns; 3 meals a day.
Decrease caloric intake and increase calorie expenditure.
Eat fewer foods high in fat.
Eat less sugar.
Eat more high volume, high fiber, low calorie foods.
Eat smaller meat portions.
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19.
20.
VII.
Eat particular meats.
Prepare foods in a manner that minimizes fat.
Limit alcohol intake.
Eat low calorie snacks.
Drink 6-8 glasses of fluid daily.
Eat slowly in a relaxed, pleasant environment.
Choose crunchy foods.
Pre-plan meals.
Limit sodium intake.
Eliminate external food cues.
Incorporate more activity into your daily schedule.
Find ways to deal with stress effectively, without food or alcohol.
Establish lifelong eating and exercise habits for permanent weight control.
BMR FORMULAS
A.
Katch – McArdle Formula for Lean Body Mass (LBM)
Men’s LBM = Weight – [(Body Fat Percent – Essential body fat (2%) x Weight)]
(Michael) = 219 – [(26.4% -2%) x 219]
= 219 – (24.4% x 219)
= 219 – (.244 x 219)
= 219 – 53.436
= 165.564
= 165 lbs.
Women’s LBM = Weight – [(Body Fat Percent – Essential body fat (10%) x Weight)]
(Marisa) = 148 – [(28.9% - 10%) x 148]
= 148 – (18.9% x 148)
= 148 – (.189 x 148)
= 148 – 27.972
= 120.028
= 120 lbs.
B.
Mifflin – St.Jeor Formula
Men’s Formula (Michael)
Caloric Intake = [10 x lean body mass (kg)] + [6.25 x height (cm)] – [5 x age (y)] + 5
= (10 x 74.8427) + (6.25 x 175.26) – (5 x 38) + 5
= 748.427 + 1095.375 – 190 + 5
= 1658.802
= 1,659 calories per day
Women’s Formula (Marisa)
Caloric Intake = [10 x lean body mass (kg)] + [6.25 x height (cm)] – [5 x age (y)] – 161
= (10 x 54.4311) + (6.25 x 165.1) – (5 x 35) – 161
= 544.311 + 1031.875 – 175 – 161
= 1240.186
= 1,240 calories per day
Remember to subtract 2% from a man’s body fat percentage and 10% from a woman’s
body fat percentage for essential body fat when figuring lean body mass.
C.
Balanced Diet
A balanced diet is one in which the percentages of the total equivalents of proteins,
carbohydrates, and fats total 100%. The best balance ratio to lose weight is
50%/30%/20%. Protein intake should be 50%, Carbohydrate intake should be 30%, and
Fat intake should be 20%. Also, balancing your diet includes dividing your total caloric
intake by 3 meals day.
Proteins = 4 calories for every 1 gram of protein
Carbohydrates = 4 calories for every 1 gram of carbohydrate
Fats = 9 calories for every 1 gram of fat
Michael
1659 / 5 meals a day = 331.8 or 332 calories per meal
332 x .50 = 166 calories of protein per meal; 166 / 4 = 41.5 or 42 grams of protein
332 x .30 = 99.6 calories of carbs per meal; 99.6 / 4 = 24.9 or 25 grams of carbs
332 x .20 = 66.4 calories of fats per meal; 66.4 / 9 = 7.4 or 7 grams of fats
Marisa
1240 / 5 meals a day = 248 calories per meal
248 x .50 = 124 calories of protein per meal; 124 / 4 = 31 grams of protein
248 x .30 = 74.4 calories of carbs per meal; 74.4 / 4 = 18.6 or 19 grams of carbs
248 x .20 = 49.6 calories of fats per meal; 49.6 / 9 = 5.5 or 6 grams of fats
Remember that it is typically unhealthy for men to eat less than 1,500 calories a day and
for women to eat less than 1,200 calories a day.