Transcript Hypokinetic Conditions - James Island Charter High School

Chapter 3
Lifestyle Choices and
Hypokinetic Conditions
Objectives
 Be able to discuss the major hypokinetic diseases afflicting
Americans
 List the 4 major cardiac risk factors and the 3 unalterable
cardiac risk factors
 Know the warning signs for a heart attack
 Be able to discuss 3 ways to combat obesity
 Be able to discuss ways to prevent osteoporosis and achieve
a high peak bone mass
 Explain 3 ways to prevent low pack pain
 List and discuss 4 lifestyle choices that prevent hypokinetic
conditions
Introduction
 There has been a shift from infectious diseases to diseases
associated with too little movement
 The CDC has determined that lifestyle is the single largest
factor affecting longevity of life
 Our daily decisions determine the longevity and quality of
our life
 Find an activity that is enjoyable, set goals, and enlist the
help and support of friends and family
Hypokinetic Conditions
 Conditions that result from too little activity
 Increasing weekly caloric expenditure
reduces overall health risk
 Caloric expenditure from both lifestyle
activity and planned exercise can have a
significant impact on health
Types of Hypokinetic Conditions
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Cardiovascular Disease
Obesity
Cancer
Diabetes
Low Back Pain
Osteoporosis
Childhood Obesity
• Childhood obesity is a national epidemic
• America’s children are more sedentary and at
higher risk for developing hypokinetic
diseases than their parents or grandparents
• It is imperative to promote improved health
through physical activity
What is CVD?
The Cardiovascular System
 The main function of the CVS is to deliver
oxygen and nutrients to tissues and organs.
 The major components of the CVS include:
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Heart
Blood vessels
Blood
CVD cont…
 “catch-all” phrase that includes several disease
processes
 Heart muscle may become damaged or lose its
ability to contract effectively
 The vessels supplying the heart with oxygen may
become blocked or damaged
 Vessels outside the heart become damaged and
decrease the ability to provide oxygen to other parts
of the body
Types of
Cardiovascular Disease
 Arteriosclerosis
 Atherosclerosis
 Peripheral Vascular Disease
 Hypertension
 Heart Attack
 Stroke
Risk factors for CVD
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Cigarette Smoking
Hypertension
Cholesterol
Physical Inactivity
Obesity
Fat distribution
Diabetes
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Triglycerides
Stress
Age
Gender
Heredity
Certain populations
Preventing CVD
 The following risk factors can be altered:
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Diet
Drug use
Smoking history
Cholesterol levels
Obesity
High blood pressure
Physical inactivity
The Effects of Exercise on CVD
 Improved CV fitness and health
 LBM
 Strength & Muscular
endurance
 Stronger heart muscle
  Heart Rate
 oxygen to the brain
  LDL-C
  HDL-C
 Delayed development of
atherosclerosis
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 work capacity
Improved peripheral circulation
Improved coronary circulation
 risk of heart attack
 risk of stroke
 risk of hypertension
Greater chance of surviving a
heart attack
 Greater oxygen carrying
capacity of blood
Arteriosclerosis
 Thickening & hardening of the arteries
 Hardened, non-elastic arteries do not expand
with blood flow
Can cause high blood pressure
 High blood pressure + arteriosclerosis = aneurysm
 Aneurysm in vessel to brain = stroke
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Atherosclerosis
 Long-term build up of fatty deposits on the interior
walls of the arteries (also known as plaque)
 Arteries become narrowed, and blood flow through
them is decreased
 May create a partial or total blockage, causing
increased blood pressure, heart attack, or stroke
 Responsible for 85% of CV deaths
Peripheral Vascular Disease
 Disease of the peripheral vessels
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Restriction in blood flow usually caused by
arteriosclerosis and atherosclerosis in the vessels
of the extremities
 Common signs:
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leg pain, cramping, numbness, tingling, coldness,
and loss of hair to affected limbs
Hypertension
 High blood pressure
 “Silent Killer”
 Normal blood pressure 120/80
 Hypertension 140/90 or above
Heart Attack
 Myocardial infarction
 Artery to the heart becomes blocked or flow
is decreased
 Can be small or massive
 Some studies show that exercise increases
collateral circulation
Heart Attack cont…
 Symptoms & Warning Signs
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chest discomfort
discomfort in other areas of the upper body
shortness of breath
other signs
Damaged Heart Muscle
Stroke
 “Brain attack”
 Occurs when vessels supplying blood to the brain
become damaged
 Types:
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Thrombosis
Embolism
Cerebral Hemorrhage
Compression
Stroke cont…
 Symptoms & Warning Signs:
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Sudden numbness or weakness of the face, arm or leg,
especially on one side of the body
Sudden confusion, trouble speaking or understanding
Sudden trouble seeing in one or both eyes
Sudden trouble walking, dizziness, loss of balance or
coordination
Sudden, severe headache with no known cure
Risk Factors for
Cardiovascular Disease
 Cigarette Smoking
 Hypertension
 Cholesterol
 Physical Inactivity
Uncontrollable Risk Factors
 Age
 Gender
 Heredity
Other Contributing Factors
 Obesity
 Diabetes
 Stress
 Triglycerides
Risk factors cont…
 Additional risk factors for hypertension:
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Certain ethnic groups
Salt
 Additional risk factor for strokes and heart attacks
in females:
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Smoking and oral contraceptives increase risk in women
 What are your risk factors for CVD????
www.americanheart.org
Obesity
 20% or more over ideal body weight
 Body fat greater than 25% males, and 32%
for females
 BMI of 30 or more
 Obesity is associated with an overall
premature death rate
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Increased risk for diabetes, cardiovascular
disease, colon, and breast cancer
Who is Obese?
 97 million people are overweight
 30 million are obese
 Between 1960 and 1994 the prevalence of adult
obesity increased from 13% to 22.5%
 Twice as many children were overweight in the
1990s as in the 1960s
 Fat distribution is related to health risks (Apples vs.
Pears)
Causes of Obesity
 Caloric intake exceeds caloric expenditure
 Genetic predisposition
 Glandular disorders
Physiological Response to
Obesity
 More blood vessels are needed to circulate blood
 Heart must pump harder, which increases blood
pressure
 Extra weight can be tough on the musculoskeletal
joints, causing various problems
 Increases most cancer risks
 “Yo-yo” dieting
Preventing Obesity
 Activity is the optimal way to manage
current weight or successfully lose weight
 Planned exercise as well as increased
lifestyle activity
 Maintain a healthy diet throughout your life
Activity & Obesity
 2-3% success rate for people who lose
weight to actually maintain weight loss
 Those who are successful are usually
committed to a regular exercise routine
 Weight gain occurs with inactivity
 Even a small weight loss helps increase the
basal metabolic rate
Cancer
 Characterized by the uncontrollable growth and
spread of abnormal cells
 1 in 3 Americans will get cancer in their lifetime
 80-90% can be avoided by lifestyle changes (diet,
exercise, smoking, sun exposure)
 Physical fit individuals have an a decreased risk of
reproductive organ cancers, colon, and rectal cancer
Diabetes
 Inadequate insulin production by the
pancreas or inadequate utilization of insulin
by the cells
 Type II diabetes is associated with obesity
and adult onset
 Obese children and teenagers may be at risk
 Prevention includes lifestyle changes
Exercise & Diabetes
 Exercise controls body fat
 Exercise improves insulin sensitivity and
glucose tolerance
Low Back Pain
 Chronic discomfort due to an injury but most often
due to a lack of physical fitness
 8/10 Americans will suffer from back related pain
 Major cause of disability in ages 20-45 in the
United States
 Causes include improper lifting, faulty work habits,
heredity and disease
Low Back Pain cont…
 Prevention includes:
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staying active
using common sense when lifting heavy objects
managing weight
decreasing occupational risks
using proper posture while sitting, standing, or
walking
Exercise & Low Back Pain
 Helps enhance posture, balance, strength,
and flexibility
 Strengthen abdominal muscles
 Stretch hip flexors and hamstrings
 Reduce excess weight around the torso and
abdominal region
Osteoporosis
 Characterized by low bone density and
structural deterioration of bone tissue
 Can lead to increase bone fragility and
increased risk of fractures to the skeletal
structure
 “Silent Disease”
Osteoporosis cont…
 Childhood and teenage years
 Peak bone mass is attained at approximately
age 30
 Adequate calcium intake and regular
physical activity are critical for young adults
Risk factors - Osteoporosis
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Mostly women, but can affect males as well
Risk increases with age
Small, thin boned women
Genetic factor
Postmenopausal Caucasian and Asian women
Poor diets – lack of calcium and Vitamin D
Inactive lifestyles
Individuals with eating disorders
Preventing Osteoporosis
 Regular physical activity
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Engage in daily weight bearing aerobic activity
Weight training (10-12 reps, 2 sets, 2 X/week)
Calcium
Vitamin D
Limit caffeine and phosphate containing soda
Avoid high protein diets
Estrogen replacement therapy
Exercise and Osteoporosis
 The stress caused by working against gravity
during activity strengthens and causes bones to
become more dense
Mental Health Disorders
 Occasional or chronic dysfunctional feelings and
diminished sense of self-worth which can limit full
participation in life
 Types of mental health disorders: schizophrenia,
depression, bi-polar disorder, general anxiety
disorders and panic disorders
 1 out of 2 Americans will suffer from some sort of
mental health disorder at some point in their
lifetime
Exercise and Mental Health
Disorders
 Exercise has been shown to be effective in treating
mild to moderate depression
 Strength training and aerobic exercise are equally
effective in relieving depression, can reduce anxiety
in patients with panic disorder, and can be an
important treatment for people with schizophrenia
Exercise and Aging
 Aging is a natural and inevitable process
 Quality of life may be compromised by habits
and lifestyle choices made earlier in life
Exercise and Aging cont…
 Chronological age is our true age in years
 Biological age can be younger than chronological
age with good nutrition, adequate rest on a regular
basis, stress management techniques, and consistent
exercise
 What will be your biological age 10, 20, or 30 years
from now?
Prevention of Hypokinetic
Conditions
 Lifestyle activity is easier to incorporate into
a hectic schedule
 Planned exercise can be more of a challenge
Planning your Activity Program
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Establish why you want to exercise
Write down reasonable long-term goals
Write down short-term goals that support the long term goals
Record the behaviors that need to change in order to support the goals
Write in a log: feelings, food, activity, and goal progress
Develop a weekly plan for the activity that supports your goals
Tell your friends and family about your goals and ask for their support
Reward yourself when any goals are met
When goals are not met, check your log. What can you change to more
effectively support your goals?
 Periodically re-evaluate goals.
Summary
 CVD, obesity, cancer, diabetes, low back pain, osteoporosis
are major hypokinetic diseases
 Cigarette smoking, hypertension, high cholesterol, and
inactivity are major cardiac risk factors, while age, gender,
and genetics are unalterable risk factors
 The warning signs of a heart attack include chest discomfort,
discomfort in other areas of the upper body, and shortness
of breath
 The keys to combating obesity include exercise, a healthy
diet, and avoiding excess weight gain
Summary cont…
 To achieve a high peak bone mass and prevent osteoporosis,
incorporate weight bearing physical activity, maintain a diet
high in calcium and vitamin D, avoid high protein diets, and
limit caffeine and phosphate containing soda.
 To prevent low back pain, stay active, manage weight, use
common sense when lifting heavy objects, decrease
occupational risks, and incorporate proper posture while
sitting, standing, and walking.
 The following are 4 lifestyle choices that prevent
hypokinetic conditions good nutrition, adequate rest, stress
management, and exercise.
Local Contacts and Websites
 Texas A&M Health Center
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845-1511
 American College of Sports Medicine
http://www.acsm.org
 American Heart Association
http://www.americanheart.org