General Principles of Wellness and Fitness PDF

General principles of wellness and fitness 1. Conceptual introduction WELLNESS: - Balance of a spectrum of health-related elements in one’s life: - Physical - Emotional - Intellectual - Social - Environmental - Spiritual - Occupational...

General principles of wellness and fitness 1. Conceptual introduction WELLNESS: - Balance of a spectrum of health-related elements in one’s life: - Physical - Emotional - Intellectual - Social - Environmental - Spiritual - Occupational - It implies: - Constant and deliberate effort to stay health - Avoid risk factors - Achieve the highest potential for well-being - Wellness lifestyles → to practice behaviours that will lead to positive outcomes in the seven dimensions of wellness FITNESS: - Discipline that focuses on being physically fit and healthy, having the necessary qualities to carry out a specific physical task - It focuses on: - Push the limits to improve physical appearance - Take care of aesthetics - Aim: development o the physical dimension - It implies: - Effort - Sacrifice WELLNESS VS FITNESS: - Concept: - Fitness → physical condition - Wellness → physical, emotional and social well-being - Aim: - Fitness → physical development - Wellness → quality of life improvement - Method: - Fitness → work the intensity to push the limits - Wellness → exercises that provide balance and harmony - Activities: - Fitness → HIT, TRX, Body Pump, CorssFit or spinning - Wellness → yoga, tai chi, pilates, dance or walking  2. Healthy behaviours HEALTHY LIFESTYLES: A more or less integrated set of healthy practices that an individual adopts - The term refers to: - Physical activity - Nutrition - Personal hygiene - Sleep - Road and environmental safety - Sexuality - Drug use - Social participation The current evidence reveals that the habits that are acquired during the university stage are consolidated during adulthood PHYSICAL ACTIVITY: - Recommendations for adults (18 - 64 years old): - At least 150 weekly minutes of moderate aerobic physical activity, or 75 weakly minutes of intense physical activity - To obtain greater benefits for health, at least 300 weekly minutes of moderate physical activity, or 150 of vigorous physical activity. In addition, to include strength exercises two or more days per week. - Benefits: - Decrease of the level of fatigue - Improvement of sleep quality - Improvement of academic performance - Improvement of cognitive function - Prevention of health problems related to physical inactivity (major problem of public health) NUTRITION: - Adherence to mediterranean diet: - Use of oil for cooking - Two or more reactions of vegetables per day - Three or more pieces of fruit per day - Less than one ration of red meat per day - Less than one ration of butter or cream per day - Less than one ration of carbonated or sugary drinks per day - Three or more rations of legumes per week - Three or more rations of fish per week - Less than three rations of industrial pastry portions per wee - One or more rations of nuts per week - Preferred consumption of chicken, turkey or rabbit - Main benefit: cardiovascular risk protective factor SLEEP: - Great impact in the neurological restoration of the organism and in the development and adequate functioning of the individual in the society - Sleep quality dimensions: - Sleep induction - Wake up during the night - Time of the final awakening with the respect to the desired - Total sleep duration - Overall quality of sleep - Sensation of well-being during the day - Physical and mental functioning during the day - Sleepy during the day - Sleep disorders → increase of psychological stress and coping strategies for this; and worsening of academic performance and mood 3. Fitness principles PROGRESSIVE OVERLOAD: - Elevation of training demands over time - Increase of training → increase of aptitude (adaptation) - Four dimensions: - Frequency: cadence of training sessions → endurance between 3 and 5 days per week; and strength and flexibility between 2 and 3 days per week BE CAREFUL WITH OVERLOAD - Intensity: hardness of execution → greater benefits with higher intensities BE CAREFUL WITH CLINICAL POPULATIONS - Time: duration of the the training → inverse relationship with the intensity IN BEGINNERS, LESS INTENSITY AND MORE TIME - Type: exercise modality → endurance gives central changes; and strength gives peripheral changes SPECIFICITY: - Development of basic physical qualities and specific qualities linked to specific sports. - Oxygen consumption: - Capacity to the cardiorespiratory and metabolic systems to supply oxygen - The oxygen consumption is very different between a marathon and a judo match - Local changes: - Adaptation of the muscle groups implied in the sport gesture - Priority of qualities: - For example: martial arts → strength – velocity (execution and reaction) – flexibility CONTINUITY: - Do not interrupt training → dilute the load - Be consistent in the optimal training factors: - Nutrition - Hydration - Rest - In injured avoid complete interruption → alternative exercises REVERSIBILITY: - Adaptation to training reduction - Benefits are reversible - If we adapt to lower levels of training → lose fitness - Training should be consistent in frequency, intensity and duration - 50% of qualities are lost in two months - It is easier to recover fitness in a more trained subject (“el que tuvo retuvo”) SUPERCOMPENSATION: - Physical exercise produces “damage” to the organism → recovery period -> supercompensation period - Period in which a better condition is achieved than the one in the last training - The repetition of training will produce stable adaptations in the organism - Loads cannot increase indefinitely, and have to be subject to fluctuations over time INDIVIDUAL DIFFERENCES: - Adaptability of each athlete - Individual innate characteristics - Different response to types and amounts of training (genetically predetermined but it can almost always be improved) - The stimulus must be adjusted to the starting conditions - Avoid equal formulas for everyone - Adjust the training to the conditions of each athlete, establishing realistic objectives 4. Cardiorespiratory fitness, muscular fitness and flexibility CARDIOVASCULAR FITNESS: - Neural mechanisms: hypothalamic central command - Increase of sympathetic nervous activity and decrease of the parasympathetic, together and endocrine response - Vasodilatation in muscle and lungs, and vasoconstriction in skin and viscera - Humoral mechanism: - Metabolites → local arteriolar vasodilation - Adrenaline, cortisol, testosterone and AHD → hyperglycemia, and greater assertiveness and aggressiveness. - Hydrodynamic response: - Increase of venoconstriction - Pumping action by muscle contraction - Increase of vascular resistances - Increase of venous return (right) and filling volume (left) - Cardiac output: - Systolic volume increases at the beginning but there comes a point that it even decreases - Heart rate increases until a later point where it stabilizes - Arterial pressure: - Endurance exercise → systolic pressure increases and diastolic pressure is maintained or decreases - Strength exercise → systolic and diastolic pressures increase - Reversible central adaptation (heart): - Decrease of heart rate at rest - Increase of he cavities and thickening of the walls - Increase of the relationship volume/beat - Increase of myocardial perfusion RESPIRATORY FITNESS: - Relationship ventilation/perfusion (VE/Q): - Linear increase of the ventilation until the anaerobic threshold - Linear increase of the cardiac output until the maximal effort - VE/q → 0.8 in rest; 1.2 - 1.3 during exercise - Relationship ventilation/minute (VE/min): - Stable exercise → sharp increase, and then gradual increase until it flattens out and adapts to the load. - Incremental exercise → three different slopes, the last being the highest - Ventilatory threshold: - Anaerobic threshold → lactate → bicarbonate buffer → carbon dioxide and water → breathing increase MUSCULAR FITNESS: - Muscular strength:ability to generate force with a muscle or group of muscles - Muscular endurance: ability to perform repeated contractions with a muscle or group of muscles under submaximal load - Muscular power: rate at which perform work - Response to exercise: - Improvement of the bone health - Decrease of the adiposity - Increase of the three components of muscular fitness. FLEXIBILITY: - Conditional basic physical quality, that is, subject to energy processes. - There is a genetic predisposition but it can be improved through training - Response to exercise: - Decrease of pain and increase of tolerance → increase of the range of motion - Increase of the muscular elasticity → fluid and wide movements - Improvement of the motor control → decrease of the block movements  5. Body composition, nutrition and weight management BODY COMPOSITION: - Human body is mainly composed of four molecular level components: - Water: 50% - 70%. - Fat: 10% - 30%. - Proteins: 12% - 20%. - Minerals: 5% - 10% - Body composition analysis is usually done by dividing body mass into the following categories: - Muscle mass. - Bone mass. - Fat mass. - Hydration level. - The composition differs greatly from one person to another. ASSESSMENT OF BODY COMPOSITION: - Body mass index: - Body weight normalized by height squared. - Classification without data of composition. - Anthropometry: - Measurement of folds and body perimeters. - Indirect estimation of composition. - Dual-energy X-ray absorptiometry (DXA): - Two dimensional imaging technique. - The attenuation of the X-ray is dependent on the thickness of the tissue. - Gold standard - Bioelectrical impedance analysis (BIA): - The impedance is assumed to be proportional to the height and inversely proportional to the cross-sectional area, and the electrical equivalent is a resistor. - Pretty accurate estimation NUTRITION: - General principles: - Varied and healthy diet. - Control the proportions provided by each type of nutrient. - Basic distribution: 50% vegetables, 25% proteins and 25% carbohydrates. - Specificity: it depends on the specific sport. For example: professional cycling - Vegetables: reduce the amount ( < 20%) and introduce those that contain less fiber and lower absorption. - Proteins: maintain the amount (25%) and use white meats. - Carbohydrates: increase the amount (> 55%). In addition, during the training or the competition, to intake at least 65 g per hour. WEIGHT MANAGEMENT: - It is a continuous process and implies a great commitment. - Types of diet to lose weight: - Low fat diets --> to improve low density lipoprotein cholesterol. - Low carbohydrate diets --> to improve triglycerides and high density lipoprotein cholesterol. - Mediterranean diet --> to decrease cardiovascular risk. - High protein diets --> to increase muscle mass. - Main benefit of weight loss: improvement of almost all obesity-related co-morbidities and metabolic biomarkers. - Weight is no longer considered such a determining factor, but body composition is more so. 6. Stress and disease STRESS: - Epidemiologic tradition: - Specific life event generates an equivalent amount of stress for all individuals. - It defines stress by reference to independent ratings that reflect how others judge the negative impact of particular events. - Successful in predicting morbidity, disease progression and mortality. - Psychological tradition: - The same event can be stressful for some individuals but not others. - It defines stress as an experience that occurs when individuals simultaneously appraise events as threatening or otherwise harmful and their coping resources are inadequate. - Useful in predicting risk for morbidity and mortality. - Biological tradition: - The impact of stressors is indexed via perturbations of physiological systems. - - At short term --> adaptive behavioral action or coping. - At long term --> maladaptive reactions and risk for disease RELATIONSHIP STRESS-DISEASE: - Stage 1: Environmental demands and stressful life events - Stage 2: Demands appraised as stressful → perceived stress - Stage 3: Negative emotional response - Stage 4: - Poor health decisions and behaviour - Activation of sympatho-adrenal-medullary mediators and hypothalamic-pituitary-adrenal system - Stage 5: Disease related physiological changes - Stage 6: Increased risk of disease → onset or disease progression  7. Substance use and abuse SUBSTANCE USE TO IMPROVE SPORT PERFORMANCE: - Protein and creatine: Increase of muscle mass - Energy drinks: - Acceleration of the metabolism - Increase of energy - Vitamin supplements: - Increase of antioxidant factors - Decrease of fatigue SUBSTANCE ABUSE TO IMPROVE SPORT PERFORMANCE: - Anabolic steroids: - Cardiac problems - Increase of arterial pressure - Renal damage - Aggressive behaviour - Erythropoietin: - Hypertension - Stroke - Peripheral thrombosis - Blockage of the coronary arteries