Health Benefits of Physical Activity Chapters 11 and 12, pages 66 – 67, and page 181

Lecture Objectives Define the term hypokinetic. Explain the cyclical effect of decreasing one’s level of physical activity. Identify and explain four hypokinetic conditions. List and describe: The six controllable and four uncontrollable risk factors for cardiovascular disease. The seven major warning signs for cancer. Explain how exercise can treat or prevent each hypokinetic condition. Describe other methods (not exercise) of preventing or treating hypokinetic conditions.

Past vs. Present Change in life expectancy Causes of death What do you think our future will be like?

Sources Contributing to Early Death Today ~10% of unnecessary deaths HEALTH CARE ~16% of all health problems including early death HEREDITY LIFESTYLE More than half #1 cause of avoidable mortality  tobacco ENVIRONMENT ~¼ of all deaths What is the #1 cause of avoidable mortality in the U.S.? 5

Physical Activity Affecting Life NOW Performance of Daily Activities Back problems Mental health Obesity Aging (compression) Back Problems: --80% of the population will experience back pain at some point in their life--Back problems are a major cause of inactivity in adults --PA improves flexibility of joints and ligaments --PA improves musculoskeletal strength and endurance Mental Health: --Endorphins  produced during physical activity, create happy, feel-good feeling --Reduced depression --Reduced anxiety --Increased self-esteem Aging: Time dependent aging  number of years of life Acquired aging (related to lifestyle)  additional aging due to lifestyle Compression: --Regular PA can compress illness into a shorter period of our life --Shortening the total # of years that illnesses/disabilities occur --Individuals in Africa, Asia, & South America maintain an active lifestyle, so they do not acquire many of the characteristics associated with aging in North America Obesity: --Approximately 1/3 of adults are obese --61% of adults are overweight according to BMI classification --Obesity increases the risk of many other diseases 13

Cyclical Effect Decrease in Physical Activity Physical and Mental Lose Motivation Deterioration Negative Self-Perceptions 5

Physical Activity Affecting Life in the FUTURE Hypokinetic Conditions Cardiovascular Disease Diabetes Cancer Osteoporosis Hypokinetic  too little activity, diseases associated with lack of physical activity 13

Leading Causes of Death According to the American Heart Association, approximately 42% of the population will die from a form of cardiovascular disease.

Cardiovascular Disease CONTROLLABE Sedentary Lifestyle Hypertension High Cholesterol Tobacco Use Diabetes Obesity UNCONTROLLABE Family History Aging Gender Ethnicity

Diabetes Mellitus Type I (juvenile onset, insulin-dependent) Pancreas fails to produce insulin Usual onset before age 30 About 5% of all diabetics are Type I Type II (non-insulin dependent) Once called adult onset, but there has been a rise in the prevalence in children Lack of sensitivity to insulin and/or not enough insulin Often caused by obesity ~95% of diabetics are Type II 17

Activity Reduces Risk of Diabetes Type I (non-hypokinetic) Reduces disease risk Increases quality of life Type II (hypokinetic) Decrease insulin resistance Improve insulin sensitivity Improved ability to clear sugar from blood Reduced fatness 18

Cancer Cases and Deaths Lung: --Leading cause of cancer death. --Chief risk factor = smoking. ETS causes about 3000 lung cancer deaths per year. --Symptoms = persistant cough, chest pain --Treatment = combination of surgery, radiation, chemotherapy --Survival rate = 15% after five years Colon and Rectal: --Second leading cause of cancer death --Risk factors: age; preexisting polyps; heredity; inactivity and obesity; diets high in red meat, smoked foods, simple sugars; excessive alcohol consumption; smoking --Symptoms: Bleeding from the rectum; change in bowel habits -Testing: Stool blood test; sigmoidoscopy or colonoscopy --Treatment: Surgery is primary method of treatment Breast: --Most common cancer in women and second to lung cancer in the number of cancer deaths among women --Causes/risk factors: heredity; long-term exposure to high blood levels of estrogen; early onset of menstruation; late onset of menopause; no children or first child after age 30; obesity; current use of HRT; alcohol use; inactivity; diet low in vegetables and fiber --Early detection: Mammography (low-dose X ray) after age 40; clinical breast exams; breast awareness and self-examinations --Diagnosis: Ultrasonography = imaging method using high-pitched sound; biopsy = removal and examination of a small piece of body tissue --Treatment: Surgery (lumpectomy, mastectomy); Chemotherapy or radiation, social support Prostate: --Most common cancer in men and second to lung cancer in the number of cancer deaths among men --Risk factors: age; ethnicity (African American ); heredity; lifestyle factors; diets high in calories, dairy products, and animal fat and low in plant foods; obesity; inactivity; history of STDs --Detection and diagnosis: Rectal exam PSA (prostate-specific antigen) blood test, ultrasound, biopsy --Treatment: Surgery, radioactive seeds --Survival rate = 98% at 5 years Skin: --Most common type of cancer when cases of the highly curable forms are included --Primary risk factor is exposure to ultraviolet (UV) radiation Testicular cancer: --Rare overall, but most common cancer in men age 20–35 years. Can be detected with self-examination.

Seven Major Warning Signs of Cancer

Percentage of All Cancer Deaths Linked to Risk Factors Body Composition and Cancer Mortality

Osteoporosis Progressive loss of bone mineral density Occurs commonly in old age Occurs at an earlier age and more frequently in women than men Factors associated with osteoporosis: Physical inactivity Loss of sex hormones Low calcium levels High protein intake Smoking Caffeine Nutrition: Dietary factors that build bone mass: Calcium, vitamin D, vitamin K Other possible dietary factors: vitamin C, magnesium, potassium, manganese, zinc, copper, boron Dietary factors linked to loss of bone mass: Alcohol, sodium, caffeine, retinol, soda, protein (if intake of calcium and vitamin D is low) Exercise: Weight-bearing exercise and strength training also build and maintain bone mass 19

What factors that affect hypokinetic conditions are uncontrollable? Genetics / Family history Aging Gender Ethnicity

What factors that affect hypokinetic conditions are controllable? Exercise Nutrition Alcohol / Tobacco / Drug use Weight management

What can we do to prevent hypokinetic conditions?

What can we do to improve hypokinetic conditions once they occur?

Lecture Summary Define the term hypokinetic. Explain the cyclical effect of decreasing one’s level of physical activity. Identify and explain four hypokinetic conditions. List and describe: The six controllable and four uncontrollable risk factors for cardiovascular disease. The seven major warning signs for cancer. Explain how exercise can treat or prevent each hypokinetic condition. Describe other methods (not exercise) of preventing or treating hypokinetic conditions.