Title: HKIN 103 section 002
1HKIN 103 section 002
- G. Barry Legh
- Rm 209, Osborne Unit II
- Barry.legh_at_ubc.ca
2HKIN 103
3HKIN 103
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5HKIN 103 Introduction
- Write a terse and lucid explication of why you
chose HKIN as your University Academic Unit. (75
words maximum)
6HKIN 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 _______
7HKIN 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
8HKIN 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!
9HKIN 103
- Health, Wellness and Physical Activity
- (Corbin, concepts 1,2,4, 6 and 24)
10HKIN 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.
11HKIN 103 - Health, Wellness and Fitness
- Health Goals
- Improve the length and quality of life of
Canadians - Eliminate Health inequalities among Canadians
- How??
12From 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.
13Health, 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.
14The Dimensions of Health and Wellness
-
Happy
Depressed
Emotional-Mental
Informed
Intellectual
Ignorant
Fit
Physical
Unfit
Involved
Social
Lonely
Fulfilled
Spiritual
Unfulfilled
Negative
Positive
Total Outlook
15Health, 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.
16Health, Wellness and Fitness
- 5 health related goals
- Body composition
- Cardiovascular fitness
- Flexibility
- Muscular strength
- Muscular endurance
17Health, Wellness and Fitness
- 6 skill related goals
- Agility
- Balance
- Coordination
- Power
- Reaction time
- speed
18Health, Wellness and Fitness
- What other factors impact on Health and Wellness?
- Heredity
- Environment
- Access to medical care
19Hereditary 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
20Environmental 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.
21Increased 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
22Increased 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
23Major 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
24Agents 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
25Causes of Death in Canada
26- 62 of Canadians are physically inactive
27- 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.
28- 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
29Sedentary 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
30Sedentary Death Syndrome (SeDS)
- Inactivity causes the
- Disease which causes
- DEATH
31Current 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
32F.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??
33Threshold 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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37Lesion in artery wall where the thrombosis starts
Arteriosclerotic plaque - cholesterol deposit
38Atherosclerosis/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
39Atherosclerosis/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.
40DIETARY TRIGLYC.
LDL-c
HDL-c
50
LIVER
50
CYCLOMYCRONS
REMNANTS
VLDL
HDL-c lipase
LIPASES
IDL
TRIGLYC.
To adipose muscle
41Cholesterol 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
42BONE 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.
43Bone 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!
44Adherence to Healthy Lifestyles
- Enabling factors
- Goal setting
- Self-assessment
- Self-monitoring
- Self-planning
- Performance skills
- Coping skills
- Consumer skills
- Time management
45Adherence to Healthy Lifestyles
- Reinforcing factors
- Success
- Family support
- Peer support
- Support of health professionals
46Adherence 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.
47Adherence to Healthy Lifestyles
- Males stay active longer than females -(why?).
- Males stay in organized sport longer than females
- (why?)
48Adherence to Healthy Lifestyles
- Males stay physically active because
- Different endocrinology than females
- Different genome evolution the hunter -gatherer
- Other?
49Adherence 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
50Adherence 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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52Common Injuries
- Muscle strains
- Ligament sprains
- Overuse syndromes
- Muscle spasms
- stitches
53Treatment of Injuries
- R Restricted movement
- I Ice
- C Compression
- E Elevation
54Exercising Safely in Different Environments
- Heat
- Cold
- Altitude
- Pollution
55Heat Related Illness
- Heat cramps
- Heat exhaustion
- Heat stroke
The severity of heat related illness increases
with the degree of dehydration
56Exercise in the Heat
- Avoid high heat/humidity
- Replace fluids
- Gradual exposure (acclimatization)
- Dress properly
- Rest frequently
- Watch for signs
57Exercise in the Cold
- Wind-chill factor
- Dress in layers
58Effects of Altitude
- Lower partial pressure of oxygen leads to
shortness of breath - Cold, dry air promotes dehydration
- Acute mountain sickness
59Pollution Indices
- Ozone
- Pollutants
- Allergies
60Readings so far
- Chapters 1, 2, 4 and 5 (Corbin text)
- Please read
- Lees and Booth, Canadian Journal of Applied
Physiology, 2004 29 (4).