1. Promoting Health and Fitness
Patty Melody, M.A.
Los Angeles Valley College
Representing 1 of 9 colleges in the
Los Angeles Community College District

2. Dimensions of Wellness
 Physical Health – ADL’s
 Mental Health
 Social Health
 Emotional Health
 Spiritual Health
 Environmental Health

3. Health Promotion/Prevention
 Primary prevention
 Secondary prevention
 Tertiary prevention

4. Incidence vs. Prevalence

5. U.S. Leading Causes of Death
 Cardiovascular Disease
 Stroke
 Cancer
 Diabetes
 Accidents
 Flu/pneumonia

6. Cardiovascular Disease
#1 Killer in the U.S.
 In 1993, 954,138 people in the U.S. died from heart
disease
 Forty two percent of all deaths are related to CVD
 One-sixth of CVD deaths are people younger than
65 years
 More than 60 million (1 out of every 4) Americans
have some form of CVD: hypertension (50 million),
coronary heart disease (13.5 million), congestive
heart failure (4.7 million), or stroke (3.8 million)
(American Heart Association, 1995)

7. ACSM GUIDELINES 2000
Coronary Artery Disease Risk
Factors
Positive Risk Factors
 Family history
 Cigarette smoking
 Hypertension
 Hypercholesterolemia
 Impaired fasting glucose
 Obesity
 Sedentary lifestyle
Negative Risk Factor
 High serum HDL cholesterol > 60mg/dL
(1.6mmol/L)

8. What is
Fitness?
The ability of the body to adapt to the
demands of physical effort
If the STRESS placed on the body is not
enough there will not be the need to
adapt
If the STRESS is too much the body may
become injured

9. Being Physically Active
vs. Exercise
Physical activity: any movement of the
body that is carried out by the muscles
and requires energy
Exercise: a planned, structured,
repetitive movement designed
specifically to improve or maintain
physical fitness

10. Recommendations of the U.S.
Surgeon General
Moderate activity:
 on most, preferably all, days of the week
 a goal of 150 kcals/day (1000 kcals/week)
Examples of one day’s moderate activity:
 30 minutes of brisk walking or 15 minutes of
running
 30 minutes of raking leaves or 15 minutes of
shoveling snow
 two 10-minute bicycle rides or two brisk 15-
minute walks

11. Five Health-Related
Components of Fitness
1. Cardiorespiratory Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition

12. The
Cardiorespiratory
System
Cardio:
 heart and blood vessels
 transports oxygen,
nutrients, and wastes
among vital organs and
tissues
Respiratory:
 lungs, air passages, and
breathing muscles
 supplies oxygen and
removes carbon dioxide

13. Cardiovascular
Endurance
The ability of the body to
perform prolonged,
large-muscle, dynamic
exercise at moderate-to-
high levels of intensity
Key health-related
component of fitness

14. Examples of Cardiovascular
Endurance Exercise
 RUNNING, SPEED WALKING, HIKING
 BIKING, DANCING, SKATING
 SWIMMING, CROSS-COUNTRY SKIING
 STAIR CLIMBING, TREADMILL
 ARM AND LEG ERGOMETRY
 ROPE SKIPPING, OR ENDURANCE
GAME ACTIVITIES

15. Metabolism
 Aerobic
 60-90% max hr
 Fuel production
with oxygen
 Slow movements
 Slow twitch
muscle fibers
 Anaerobic
 90-110% max hr
 Fuel production
without oxygen
 Fast movements
 Fast twitch muscle
fibers

16. Your Target Heart Rate
Zone
(Karvonen Method)
1. Estimate your maximum heart rate
by subtracting your age from 220
2. Subtract RHR from maximum HR
3. This is your HRR (heart rate
reserve)
4. Multiply HHR by 55-70%, then add
RHR back to this formula.
5. Start at 55% or below if you have
been sedentary

17. Benefits of
Cardiorespiratory
Endurance Exercise
Improved cardiorespiratory
functioning:
Reduces risk of CVD
Glycogen-sparing effect
Increases ventilatory capacity
Increases cardiac output
Reduces risk of dying prematurely
Reduces risk of developing
osteoporosis
Maintenance of body weight
Reduces risk of developing diabetes

18. Benefits of
Cardiorespiratory
Endurance Exercise
Improved cellular
metabolism:
 increases
capillaries in the
muscles
 trains muscles to
work more
efficiently may
prevent damage
to cells
Mitochondria

19. More Benefits of
Cardiorespiratory Endurance
Exercise
Reduced risk of
chronic disease:
 cardiovascular
disease
 cancer
 diabetes
 osteoporosis
Image source: http://www.nof.org/osteoporosis/index.htm

20. More Benefits of
Cardiorespiratory Endurance
Exercise
Better control of
body fat
Improved immune
function
Improved
psychological and
emotional well-being

21. 2. MUSCULAR STRENGTH
ACSM GUIDELINES
 1. MAKE SURE YOU BREATH (avoid valsalva
manuver- high blood pressure)
 2. SLOW-CONTROLLED MOVEMENTS – Avoid
momentum taking over the movement
 3. FIND APPROPRIATE WEIGHT FOR 10-15
REPS
 4. ONE SET – FULL ROM (range of motion)
 5. 8 TO 10 DIFFERENT EXERCISES – utilizing
different major muscle groups of the body
 6. Work to fatigue - NOT PAIN!

22. Major Muscle Groups
 Upper Body – pectoralis major, deltoids,
biceps, triceps, latissimus dorsi,
rhomboids, trapezius, flexors & extensors
 Mid-Section – rectus abdominus, external
& internal obliques
 Lower Body – quadriceps, hamstrings,
gastrocnemius, tibialis anterior, hip
flexors & extensors

23. 3. MUSCULAR ENDURANCE
 Biking (lower body)
 Running, Hiking, Walking (lower body)
 Swimming, Arm Ergometer (upper body)
 Cross-Country Skiing (upper & lower
body)
 Stair Climbing (lower body)

24. 4. FLEXIBILITY
 STATIC VS. BOUNCING (JERKY)
STRETCHING

25. 5. BODY COMPOSITION
 PERCENT OF BODY FAT:
 WOMEN (8% - 25% BODY FAT)
 MEN (3% - 20% BODY FAT)

26. Principles of Physical
Training
The F.I.T. Principle
The Overload Principle
Specificity
Reversibility
Individual differences

27. Your Goal Exercise
Program Should Include:
The F.I.T. principle:
Frequency
 3-5 days per week for cardiovascular
 2-3 days per week for strength/flexibility
Intensity
 Reach target heart rate zone
 Lift sufficient weight to improve strength
Duration
 ACSM and U.S. Surgeon General tell us: Minimum
of 30 minutes per day
 Institute of Medicine tells us:
Sixty minutes per day

28. Tips on
TrainingBe consistent
Have Fun
Make exercise
convenient
Make exercise
affordable
Listen to your body
Use the Buddy System
Train your mind by
reinforcing the benefits
Try new activities –
Discovery is half the
fun
Get plenty of rest
Pack your gym bag the
night before
Carry an emergency
food supply
Train for health as well
as looks
Drink plenty of water
Follow the Food Guide
Pyramid
Give your program time
to see results
Love yourself NOW
Incorporate rest in your
program
Don’t forget to cross-
train
Have a back-up plan
Warm up and cool down

29. Thank you and Good Luck on
your road to a healthier YOU!
If you would like copies of this presentation please
leave me your name and address
Or
Contact: Patty Melody at LAVC
You can reach me at (818) 947-2907 or by email at
pattymelody@aol.com