Evolution. Genetics 101. Loren Cordain (1998) Exercise Normalizes Gene Expression. Loren Cordain, PhD. genotype + environment phenotype

Transcription

1 Exercise Normalizes Gene Expression The basic framework for physiologic gene regulation was selected during an era of obligatory physical activity, as the survival of our Late Palaeolithic (50,000-10,000 BC) ancestors depended on hunting and gathering. In sedentary cultures, daily physical activity normalizes gene expression towards patterns established to maintain the survival in the Late Palaeolithic era. Frank W. Booth. et.al Exercise and gene expression: physiological regulation of the human genome through physical activity Journal of Physiology. Evolution Close to 100% of the biologic existence of humans was adapted to an outdoor existence of hunting and foraging for foods. Åstrand, Textbook of Work Physiology (1986) Later, Åstrand (1992) added that major adaptations for human survival were consistent with habitual physical activity, including endurance and peak effort alternated with rest. Genetics 101 genotype + environment phenotype Loren Cordain (1998) In evolutionary perspective it is the sedentary existence characterizing life in contemporary affluent nations which represents the extreme, not the lifestyle which prevailed generally for humans from the origins of our genus until well after industrialization appeared 200 years ago. Loren Cordain, PhD Specialist in Paleolithic Nutrition/Anthropology Cordain suggests that modern exercise physiology and exercise programming can help reduce the time you need to workout and yet still have a normal phenotype. 1

2 The activities of our ancestors, while demanding, lacked the efficiency of physical exercise conducted according to the tenets of modern exercise physiology. It might be possible to attain similar physiological effects with less time expenditure. Cordain (1998) What is Fitness? Thrusters ExRx.net Fitness Components CrossFit List Health Related Body Composition Cardiovascular Endurance Muscular Strength Muscular Endurance Flexibility Performance Related Power Speed & Quickness Agility Balance Motor Skill [coordination/accuracy] Fit for what? There is not one type of fitness. You could be fit to run but not swim, fit to lift weights but not run, etc. Keep in mind as we go though this topic that physical fitness is only one aspect of positive health and proper lifestyle habits. CrossFit (and others like Griffin [previous slide]) discusses ten fitness parameters / general physical skills. They are: 1) cardiovascular/ respiratory endurance, 2) stamina (muscular endurance), 3) strength, 4) flexibility, 5) power, 6) speed, 7) coordination, 8) agility, 9) balance, and 10) accuracy. CrossFit Journal September James Griffing, M.Sc., B.Sc. Kansas State University A definition? The first thing I would like to discuss is the definition of fitness. This is not an easy task. If asked, are you fit the correct answer as discussed already is: Fit for what? The National Strength and Conditioning Association (NSCA), a well respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesn t even attempt a definition. A Working Definition Physical fitness is the ability to carry out daily tasks with vigour and alertness, without undue fatigue, and with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies. Unkown So in essence I am working with a definition of functional fitness that looks like this.. 2

3 Robert A. Heinlein Functional Fitness A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects. Is this true for fitness? Not if your goal is to be a specialized athlete. However many individuals with no aspirations to be a competitive athlete one or two physical skill areas and hence become specialized without knowing it. Fit to Live Your Life (and deal with emergencies?)..and keep you out of nursing homes Exercise Programming As I truly believe we should understand our genetic make-up to understand our exercise requirements to achieve optimal health, I will make no excuses for what I will suggest what should be done (within a range or possible programs). However, another absolute (in my opinion) is that the best exercise program for you....is the one that you will follow So individualized exercise prescription will be a feature of the course Neutral Point Illness 6 dimensions of wellness physical (our focus) emotional intellectual spiritual interpersonal and social environmental or planetary U.S. National Wellness Goals Health Continuum Death Wellness is an Expanded Idea of Health High Level Wellness healthy life Increasing Health Increase quality and years of Eliminate health disparities among Americans Mental Physical Emotional 3

4 Canadian Statistics The World Health Organisation (WHO) statistics on Canada are as follows Male life expectancy at birth: 77.2 years Female life expectancy at birth: 82.3 years Male healthy life expectancy at birth: 70.1 years Female healthy life expectancy at birth: 74.0 years The WHO defines healthy life as follows: Healthy life expectancy is based on life expectancy, but includes an adjustment for time spent in poor health. Source: WHO website accessed on April 30, How Much Exercise / Activity is Ideal? Amount of Exercise for Improving Fitness Any activity is better than none. Taking the stairs, gardening, etc. Increased activity can improve your health. It may not improve your fitness much. To improve fitness you need to raise heart rate considerably Ideally 3+ times a week for aerobic conditioning, 2+ for muscular strength/ endurance conditioning 4

5 How Much Fitness is Enough? McArdle, et. al. URTI = Upper Respiratory Tract Infections Exercise is a stressor. Therefore too little (remember our genetic make-up) or too much can be problematic! Cardiovascular and Respiratory System NK = Natural Killer Cells (immune system) Some things are universally agreed upon. but maybe not a much as you thought. You have to keep an open mind! 5

6 Critical Thinking in an Applied Science Course This is an applied science course The applied indicates that we are applying scientific principles to real life systems (human body, engineering, computers) With humans we have a very difficult system to study Experimental versus Non-Experimental Studies CORRELATION IS NOT CAUSATION! Example: compare the health of populations of exercisers and non-exercisers as they present themselves. Or compare physically active occupations vs. sedentary occupations. However, If group A is healthier than group B, it may not be due to physical activity. Group A may eat a healthier diet, smoke less, get better medical care, be emotionally calmer, have better genes, etc. Epidemiology You should only have confidence in cause-andeffect nature of results from non-experimental (epidemiological) studies if: The association between independent variables must be reliable (repeatable). The association between independent variables must be strong. The association (the cause and effect) between independent variables must be logical. The effect must be shown not to be caused by some other factor. If applicable the time line of the correlation must be logical (dose-response) Six Rules of Evidential Reasoning Excerpted from "Field Guide to Critical Thinking" by James Lett 1. Falsifiability multiple outs undeclared claim 2. Logic 3. Comprehensiveness 4. Honesty 5. Reproducible 6. Sufficiency burden of proof for any claim rests on the claimant extraordinary claims demand extraordinary evidence, and evidence based upon authority and/or testimony is always inadequate for any paranormal claim Critical Thinking Simplified Critical thinkers: Are skeptical - even if agree Are flexible - examine all sides Are able to identify biases and assumptions Are able to separate fact from fiction Don t oversimplify Use logical inference processes Examine all evidence before drawing conclusions 6

7 Occam's razor The principle states that the explanation of any phenomenon should make as few assumptions as possible, eliminating those that make no difference in the observable predictions of the explanatory hypothesis or theory. This is often paraphrased as "All other things being equal, the simplest solution is the best." In other words, when multiple competing theories are equal in other respects, the principle recommends selecting the theory that introduces the fewest assumptions and postulates the fewest entities. Exercise Programming As I said previously you should understand our genetic make-up to understand our exercise However, remember that the best exercise program for you....is the one that you will follow Getting Serious About Your Health (Fitness) Examine current health habits Choose a target behavior Obtain information about your target behavior Find outside help Developing Skills for Change 1. Monitor your behavior and data 2. Analyze data/identify patterns 3. Set goals 4. Devise a plan 5. Make a personal contract SMART Goal Setting Specific Is the goal specific? Measurable Is it measurable? Acceptable Will you feel good about doing this? Realistic Are you able to do this? Time Frame Is there a realistic deadline attached? Putting Your Plan into Action Strategize Social support Advertise Journalize Analyze Be aware of procrastinating, rationalizing, and blaming 7