HKIN 103 section 002

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HKIN 103 section 002

• G. Barry Legh
• Rm 209, Osborne Unit II
• Barry.legh_at_ubc.ca

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HKIN 103
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HKIN 103
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HKIN 103 Introduction

• Write a terse and lucid explication of why you
  chose HKIN as your University Academic Unit. (75
  words maximum)

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HKIN 103 - Introduction

• Subject male, 20 yrs.,
• Given the following
• THR ( MHR - RHR) 0.80 RHR
• Where RHR 45 bpm THR 165 bpm
• Solve for MHR _______

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HKIN 103 Introduction

• YOU are responsible for pre-reading your labs
  each week. They are self-directed.
• Labs are due at the BEGINNING of the following
  lab session.
• Labs, course outline, PP slides are downloadable
  from HKIN website- our people - click on my
  picture, select hkin 103, select

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HKIN 103 Introduction

• The PP slides ARE NOT course notes - they are an
  outline.
• class lectures material is examinable.
• The readings from the text are examinable.
• Midterm dates and the final date (when
  published) are immutable.
• Exams will be multiple choice
• There will be NO extra papers to help bring your
  grade up!

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HKIN 103

• Health, Wellness and Physical Activity
• (Corbin, concepts 1,2,4, 6 and 24)

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HKIN 103 - Health, Wellness and Fitness

• Define HEALTH
• HealthOptimal well-being that contributes to
  ones quality of life. It is more than just
  freedom from disease. Health encompasses
  physical, mental, social, emotional and spiritual
  issues.
• W.H.O.

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HKIN 103 - Health, Wellness and Fitness

• Health Goals
• Improve the length and quality of life of
  Canadians
• Eliminate Health inequalities among Canadians
• How??

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From annual meeting of Federal, Provincial and
Territorial Health Ministers, October, 2005

• Seek a 20 increase in Canadians who are
  physically active, eat healthily, and are at
  healthy body weight.
• 1 Participation and influence in society
• 2 Economic and social security
• 3 Secure and favourable conditions during
  childhood and adolescence
• 4 Healthier working life
• 5 Healthy and safe environments and products
• 6 Health and medical care that more actively
  promotes health
• 7 Effective protection against communicable
  diseases
• 8 Safe sexuality and good reproductive health
• 9 Increased physical activity
• 10 Good eating habits and safe food
• 11 Reduced use of tobacco and illicit drugs,
  misuse of alcohol, a society free from doping,
  and a reduction in the harmful effects of
  excessive gambling.

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Health, Wellness and Fitness

• Define WELLNESS
• The integration of intellectual, social, mental,
  physical, emotional and spiritual components to
  expand ones potential to live and work
  effectively, and make a significant contribution
  to society. It reflects how one feels about life
  as well as the ability to function effectively.

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The Dimensions of Health and Wellness
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Happy
Depressed
Emotional-Mental
Informed
Intellectual
Ignorant
Fit
Physical
Unfit
Involved
Social
Lonely
Fulfilled
Spiritual
Unfulfilled
Negative
Positive
Total Outlook
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Health, Wellness and Fitness

• Define Physical Fitness
• It is the bodys ability to function efficiently
  and effectively. It consists of five health
  related and six skill related components. It is
  associated with a persons ability to work
  effectively, enjoy leisure time, be healthy,
  resist hypo-kinetic diseases, and meet emergency
  situations.

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Health, Wellness and Fitness

• 5 health related goals
• Body composition
• Cardiovascular fitness
• Flexibility
• Muscular strength
• Muscular endurance

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Health, Wellness and Fitness

• 6 skill related goals
• Agility
• Balance
• Coordination
• Power
• Reaction time
• speed

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Health, Wellness and Fitness

• What other factors impact on Health and Wellness?
• Heredity
• Environment
• Access to medical care

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Hereditary Diseases

• Cystic Fibrosis(1/2500 caucasians, 1/32000
  asians)
• Sickle-cell anemia(1/375 blacks)
• Huntingtons disease(1/20000 W.Europeans,
  1/million africans/asians)
• Marfans Syndrome (1/5000)
• Haemophilia and many others

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Environmental Diseases

• Multiple Sclerosis (MS)
• Peculiar to higher latitudes
• Congestive Obstructive Pulmonary Disease (COPD)
  10 deaths/100000 in southern Europe, 30 deaths /
  100000 in northern Europe. 51 of cases are
  female.

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Increased morbity from Lack of Access to Medical
assistance

• BC Cancer Agency (2003)
• Relative incidence of cancer in
• Vancouver - .87
• Fraser valley - .97
• Vancouver Isle - 1.03
• Interior - 1.08
• Northern BC - 1.09
• Vs Provincial Avg. _at_ 1.00

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Increased morbity from Lack of Access to Medical
assistance

• BC Cancer Agency (2003)
• Survival rates from breast / lung cancer as
• Vancouver - 90/17
• Fraser valley - 88/16
• Vancouver Isle - 88/17
• Interior - 89/17
• Northern BC - 83/11

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Major diseases causing death, ranked 1 - 10

• 2000 cause 1900 cause
• 1 heart disease 1 pneumonia
• 2 Cancer 2 Tuberculosis
• 3 Stroke 3 Diarrhia
• 4 COPD 4 Heart disease
• 5 accidents 5 stroke
• 6 diabetes 6 liver disease
• 7 Pneum/flu 7 accidents/injuries
• 8 Alzheimers 8 cancer
• 9 Kidney disease 9 senility
• 10 Septicemia 10 diphtheria

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Agents of Death in USA

• Tobacco use 18.1
• Inactivity 16.6
• Alcohol consumption 3.5
• Microbial agents 3.1
• Toxic agents 2.8
• Motor vehicles 1.8
• Firearms 1.7
• Sexual behavior 0.8
• Illicit drug use 0.7

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Causes of Death in Canada
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• 62 of Canadians are physically inactive

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• In 2004, over 2 million Canadians have diabetes,
  90 95 are T2D.
• By 2030, estimates are 3.5 million Canadians will
  have Diabetes.
• The annual cost of Diabetes is estimated at 9
  13.2 billion dollars.

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• Physical inactivity leads to over 25 chronic
  diseases
• In 2000, 334,144 deaths due to physical
  inactivity in USA (CDC, 2003) a 30 increase
  from 1986
• In 2002, W.H.O. estimated 2 million deaths
  worldwide from physical inactivity

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Sedentary Death Syndrome (SeDS)

• Exercise is a treatment to attenuate disease
  symptoms, whereas physical inactivity is the
  actual cause of the disease Lees Booth,
  (2004) CJAP,vol 294

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Sedentary Death Syndrome (SeDS)

• Inactivity causes the
• Disease which causes
• DEATH

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Current ACSM/CDC Recommendations

• Every U.S. adult should accumulate 30 minutes or
  more of moderate-intensity physical activity on
  most, preferably all, days of the week.

Surgeon Generals Report on Physical Activity and
Health http//www.cdc.gov.nccdphp/sgr/sgr.htm
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F.I.T. Principles

• No single activity provides all the benefits
• In some cases, one type of activity can
  substitute for others
• Something is better than nothing
• But really, how much is enough??

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Threshold of training

• Depends on the health of the individual in many
  cases
• Atherosclerosis
• Arteriosclerosis
• Stroke
• Haemorrhagic
• Ischemic
• Hypertension
• TIA or Angina Pectoris
• Osteoporosis/Osteopenia (lt-2.5/-2.5gtlt1.0)

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Lesion in artery wall where the thrombosis starts
Arteriosclerotic plaque - cholesterol deposit
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Atherosclerosis/Arteriosclerosis

• Atherosclerosis (hard fat) fatty deposits on the
  walls of the arteries.
• Arteriosclerosis (hard artery) Plaque and
  calcium deposits in the walls of the arteries.
• Plaque dry and hardened deposits of cholesterol
  (LDL-C) on the intima of the artery, or deposit
  build up at the sight of a lesion of the intima

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Atherosclerosis/Arteriosclerosis

• Cholesterol
• Cylclomicrons
• High Density Lipoprotein Cholesterol (HDL-c)
• Low Density Lipoprotein Cholesterol (LDL-c)
• Very Low Density lipoprotein (VLDL)
• Intermediate Density lipoprotein (IDL)
• Cyclomicrons carry dietary triglycerides to the
  liver, adipose and muscles. Remnants are taken
  up by liver and VLDL is released carrying more of
  the triglycerides to the cells.
• HDL lipoprotein lipase react with VLDL to
  release triglycerides carried from liver to
  cells. VLDL becomes IDL(mostly endogenous
  cholesterol), Which reacts with LDL-c(endogenous
  cholesterol) to produce HDL-c which acts as a
  reverse transport carrying cholesterol from
  cells back to the liver.

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DIETARY TRIGLYC.
LDL-c
HDL-c
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LIVER
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CYCLOMYCRONS
REMNANTS
VLDL
HDL-c lipase
LIPASES
IDL
TRIGLYC.
To adipose muscle
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Cholesterol Levels

• High HDL-c levels are beneficial
• Removes LDL-c with endogenous cholesterol that
  leads to plaquing of arteries.
• Helps transport triglycerides to cells for
  aerobic metabolism and storage. Lipoprotein
  lipase (LPL) break down the triglycerides to
  FFAs protein.
• Exercise increases levels of LPL, which increases
  levels of HDL-c

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BONE DENSITY

• Osteopaenia/ Osteoporosis
• Loss of Bone mineral (predominantly Ca)
• Causes by a lack of stress on the bones.
• Three major sites wrist, femoral neck, lumbar
  spine.
• The M.E.S.

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Bone Density

• To stop, or slow loss of BMD,
• Random, high intensity movements.
• Increase Ca intake to 1 gram/day
• Increase Vit. D intake to gt800 IU / day
• Aerobic activity will not do it!
• Calcium supplementation will not do it!

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Adherence to Healthy Lifestyles

• Enabling factors
• Goal setting
• Self-assessment
• Self-monitoring
• Self-planning
• Performance skills
• Coping skills
• Consumer skills
• Time management

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Adherence to Healthy Lifestyles

• Reinforcing factors
• Success
• Family support
• Peer support
• Support of health professionals

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Adherence to Healthy Lifestyles

• Females drop out of sport at a rate of 11 / yr
  from 12 - 17 years of age.
• A ten year old female athlete has a 10 chance of
  still being involved at age 20 years.
• 95 of female smokers started before 18 years of
  age.

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Adherence to Healthy Lifestyles

• Males stay active longer than females -(why?).
• Males stay in organized sport longer than females
  - (why?)

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Adherence to Healthy Lifestyles

• Males stay physically active because
• Different endocrinology than females
• Different genome evolution the hunter -gatherer
• Other?

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Adherence to Healthy Lifestyles

• Males stay in organized sport longer because
• Their infrastructure is better
• More leagues
• More officials/coaches
• More money
• More opportunity
• Lots of role models to emulate

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Adherence to Healthy Lifestyles

• Females drop out because
• Lack of infrastructure, money
• Lack of role models in mass media
• Peer pressure
• Media generated image
• Socio-cultural indoctrination/stereotyping

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Common Injuries

• Muscle strains
• Ligament sprains
• Overuse syndromes
• Muscle spasms
• stitches

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Treatment of Injuries

• R Restricted movement
• I Ice
• C Compression
• E Elevation

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Exercising Safely in Different Environments

• Heat
• Cold
• Altitude
• Pollution

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Heat Related Illness

• Heat cramps
• Heat exhaustion
• Heat stroke

The severity of heat related illness increases
with the degree of dehydration
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Exercise in the Heat

• Avoid high heat/humidity
• Replace fluids
• Gradual exposure (acclimatization)
• Dress properly
• Rest frequently
• Watch for signs

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Exercise in the Cold

• Wind-chill factor
• Dress in layers

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Effects of Altitude

• Lower partial pressure of oxygen leads to
  shortness of breath
• Cold, dry air promotes dehydration
• Acute mountain sickness

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Pollution Indices

• Ozone
• Pollutants
• Allergies

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Readings so far

• Chapters 1, 2, 4 and 5 (Corbin text)
• Please read
• Lees and Booth, Canadian Journal of Applied
  Physiology, 2004 29 (4).