SSEH1103 Health, Physiology & Nutrition Lecture Notes

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1 SSEH1103 Health, Physiology & Nutrition Lecture Notes Lecture One: Health, Wellness and Physical Fitness 1. Define: a. health b. wellness c. fitness 2. Wellness: a. 6 dimensions 3. Fitness: a. role of physical fitness on personal health & wellness b. differentiate between health-related physical fitness & performance related physical fitness What I Think Definitions - Health: physical anatomical functioning - Wellness: emotional, physical & psychological state of adequacy and content - Fitness: physical capacity to perform a set task Dimensions of Wellness - emotional - physical - social - psychological Fitness - role of fitness; increase capacity to perform a task - create a state of health & facilitate state of wellness - health-related Health Define: WHO: state of complete mental, physical & social well-being! dependent on wellbeing

2 ! Cue: MPS wellbeing - not merely the absence of disease or infirmity (weakness) - health is dependent on absence of disease/weakness as part of the complete physical wellbeing - optimal wellbeing that contributes to quality of life Wellness - expanded on health - well-being is reflected in 4 areas; o optimal functioning o quality of life o meaningful work o contribution to society - well not dependent on absence of disease or weakness - Six dimensions: o Emotional o Environmental o Intellectual o Physical o Social o Spiritual - Contributing factors o physically active o healthy diet o weight management o managing stress factors o avoiding toxic environments o protection from disease and injury Optimal Health & Wellness Balance of internal & external environment Internal - personal attributes - genetic factors - dietary & lifestyle factors External - Physical (living & work conditions, pollution) - Biological - Socio-economic Health VS Wellness Health: free from illness & disease affecting mental, physical & social wellbeing

3 usually possess an adequate level of physical fitness Wellness: the ability to effectively meet day to day demands Fitness doesn t rely on absence of illness/disease holistic approach to health balance in life meaning & contribution - ability to meet life s demands and have energy to respond to unplanned events - state of an organism to complete a given task - fitness is relative to the task/demands - only describes physical fitness TOTAL FITNESS - Emotional fitness: controlling and moderating emotions - Social fitness: adapting to new social environments - Mental fitness: problem solving, decision making, rationalising - physical fitness can directly impact emotional, social & mental fitness PHYSICAL FITNESS - health-related & skill-related - Health: general o cardiovascular endurance! aerobic fitness! sustain low intensity work over time! depends on oxygen delivery to muscles & consumption by muscles! measured quantitatively with beep test, VO2max/PWC170/75 o strength! exert force against a resistance! 1RM or 3RM tests o endurance! rep to failure o body composition! lean and fat tissue! BMI! DEXA! Skinfold o flexibility! free movement at a joint without undue stress! trainable! sit and reach

4 - Health: skill (performance related) o speed o agiilty o balance o coordination o power o reaction time - Balance & coordination also impact health-related fitness as these skills can enhance general health in the elderly and prevent premature death - skill-related are non-essential but can confer an advantage upon healthrelated Lecture Two: Rationale for Physical Activity 1. Understand why we need to exercise and the current situation in Australia 2. Establish the evolution of human culture that leads to a society of inactivity 3. Establish the benefits of regular physical activity Why We Need to Exercise 1. Prevent disease and illness: a. Chronic heart disease b. Cardiovascular disease c. Obesity d. Hypertension e. Type II Diabetes f. Cancers 2. Improve quality of life 3. Cost a. Falls - $496 million b. CHD - $372 million Current Situation 1. 67% of Australian are sedentary 2. Trend is an increase in this percentage over the years Contributing Factors 1. Serving size increase 2. Increase in availability of fast, convenient unhealthy food (junk foods) 3. Decrease in physical activity associated with obtaining food 4. Increase in technology and access to information 5. Readily accessible medications to address health issues Evolution of Human Culture 1. Hunter-gatherer

5 a. low fat intake b. no processed sugars c. 50% carb-based diet 2. Peasant agriculture (farmer & domesticated animals) a. low fat b. low sugars c. high carb diet 3. Affluent industrial (1760s " mid 1800s) a. high fat b. high sugar Barriers to Physical Activity 1. Environment overcrowding 2. Safety 3. Air quality 4. traffic 5. lack of open areas (parks & sidewalks) Sedentary Lifestyle 1. Obesity 2. Hypertension 3. Cardiovascular Disease 4. Type II Diabetes 5. Stress and Depression 6. Falls Benefits of Physical Activity 1. Reduces changes of disease and illness 2. Improves mental health 3. Improved bone, muscle & cardiovascular functions 4. Social engagement 5. Improved wellness and quality of life 6. Resistance to illness and fragility 7. Decreased change of osteoporosis Lecture Three: Physical Activity Guidelines 1. Know the guidelines for adequate physical activity in the general population 2. Discuss the conditions for implementing these guidelines to the general population ACSM Guidelines - ~67% of Australian are sedentary - Require:

6 ! More exercise is beneficial but too much can lead to injury and fatigue OBESITY! minutes results in lower weight gain outcomes than less activity! 33 50% of weight lost is gained after one year! High weight loss requires minutes of moderate intensity exercise a day to maintain weight CONSIDERATIONS 1. Pre-screening 2. Goals 3. Prior fitness level 4. Energy balance (cal in VS cal out) Summary! 30 min x 5 times/week MODERATE! 20 min x 3 times/week VIGOROUS! Maintaining or following weight loss 60 minutes MODERATE to VIGOROUS! Following significant weight loss minutes MODERATE to VIGOROUS Lecture Four: Cardiopulmonary Systems 1. Identify the components of the pulmonary and cardiovascular systems 2. Understand how these systems work at rest and during exercise Pulmonary System! Trachea " bronchi " secondary bronchi " bronchioles " alveoli VENTILATION 1. External respiration happens in the lungs a. Pulmonary ventilation b. pulmonary diffusion 2. Internal respiration happens in the periphery of the body a. Oxygen transport b. Tissue/gas exchange PULMONARY VENTILATION! Air travels through the nose and/or mouth down the trachea where it is humidified and goes into the bronchi! Moves from the bronchi into the lungs; secondary bronchi " bronchioles " alveoli

10.1 The Pulmonary-Circulatory System

10.1 The Pulmonary-Circulatory System pulmonary system breathing lungs pneumonia suffocation asthma circulatory system atrium ventricle artery capillary vein heart attack stroke heart The Pulmonary System Our pulmonary system contains tissues