KINE 1020 Notes PDF

Important people: Susruta - India - The first Doctor to prescribe daily exercise as medicine for his patients. Hippocrates - If we give every person the right amount of nourishment and exercise, not little, not much, we would have found the safest way to health. Edward Stanley - Those who think th...

Important people: Susruta - India - The first Doctor to prescribe daily exercise as medicine for his patients. Hippocrates - If we give every person the right amount of nourishment and exercise, not little, not much, we would have found the safest way to health. Edward Stanley - Those who think they have no time for exercise will sooner or later have to find time for illness Aristotle - FATHER OF KINESIOLOGY - Walking is said to produce better health, or does the possession of better health produce the ability to walk? The FIRSTS: 1737- Luigi Galvani discovered electricity stimulates contraction 1847- Carl Ludwig measure human blood pressure 1887- Augustus De’sire Waller records the electrical activity of the human heart (EKG) 1920- Archibald V. Hill describes maximal oxygen uptake (VO2 max) 1957- A.F. Huxley theorizes about muscle cross-bridge in contraction Definition of Physical Fitness: - The ability to perform muscular work satisfactorily. - A functional quality of well-being that is influenced by and associated with participation in physical activity What is Physical Fitness: - Body composition - Musculoskeletal Fitness - Cardiovascular Fitness Exercise=Better health or Better health=Exercise (Cause/Effect) Health Related Fitness- Those components of fitness that allow you to do activities of daily living Performance Related Fitness- Those components of fitness that enable optimal work or sport performance Health defined: Health is NOT just the absence of disease “a state of complete physical, mental, and social well-being, not merely the absence of disease.” World Health organization What is being healthy? A connection between body, mind, and spirit. Japan = Longest life expectancy Central African Republic =Shortest HEALTH CARE: What is Wellness? Is the state of living a healthy lifestyle - Health is the being - Wellness is the doing Type of Healthcare Systems: Hospital health costs paid by: - Government controlled (taxes-Britain) - Insurance companies/payroll deductions (Germany) - Combination Government and insurance (Canada) - Out of pocket (developing countries) Canadian Health care system (Medicare) - Federally Regulated, managed by province/territories - Publicly funded - Covers “MEDICALLY NECESSARY” services - Does NOT cover: Dentists, Eye-care, Cosmetic Surgery, Ambulance Services, Prescription drugs - Wait time increasing overtime Canada Spends 11.6% of its GDP on healthcare - US spends most but has worse health outcome US Health care system Insurance Options: - Gov funded programs - Enployer private insurance - Out of pocket ( 8.5% NO Insurance) - Affordable Care Act (ACA) provides subsidies for more affordable insurance Issues: Around 30 million Americans = uninsured , 40% Americans have $1000 emergency $$ saved OHIP: Citizen or PR Live in Ontario for 153/183 days 2019-20: - 10,000 patient died on waitlists - 2,256 patients died waiting for surgery - 6,202 died waiting for diognosis Some Privatization already happening! PRIVATE health care PUBLIC health care Pro: Pro: - Faster care - Everyone gets the SAME healthcare - More options - More affordable Cons: Cons: - Inequality - Longer wait - EXPENSIVE - Less choice - Refuse complex cases - Too many patients for workers TIME MANAGMENT: Time management is a SKILL! Making smart decisions about how to allocate your TIME, and ENERGY to the GOAL. Time management IS: - Setting goals that work with you - Creating a workable plan - Dealing with reality - Finding balance & energy - Decreasing anxiety & stress Time managment is NOT: - Scheduling & micromanaging everything - Filling every second - Trying to become who you are NOT Sleep is essential for academic success! Studying 1 hour with well rested brain is better than 3 hours with tired brain Smart Goal: Specific Measurable Attainable Relevant/Realistic Time-based Helpful Tips: - Repetition/sequential task - Daily routine - Planning tools & schedule - Break down tasks & space out - Pomodoro technique - Prioritization MENTAL HEALTH: Health Triangle: Mental and emotional health is a state of well-being where individuals can reach their potential, handle life’s stresses, work productively, and contribute to their community. Locus of control - Internal - External - Continuum External Locus of Control Internal Locus of Control Also referred as “self-agency”, “personal control”, “self determination” Individual believes that his behavior is guided Individual believes that his behaviour is by fate, luck, or other external circumstances guided by his personal decisions and effort LIFE EXPECTANCY, HEALTHSPAN & BEHAVIOR CHANGE Canada’s life expectancy is 83.11 years Understanding Life expectancy: - Is how many more years to are expected to live - 5/10 of 20 years olds are expected to reach 90 years old, 1/10 is expected to live 100 years Factors Influencing life expectancy: - Country - Developing country lives longer - Sex - women live longer - Income - Rich live longer Leading Cause of Death: - DISEASE (Malignant Neoplasm & Heart Disease) - Under 25 - Accident - Over 25 - Cancer, Disease Lifespan: Total years lived Healthspan: years lived in good health & functionality Health declines with aging - Increased care needed (Palliative care) Longevity is the goal! - Depends on: Genetic + Luck + Lifestyle Choices Peter Attia: long life with bad health = curse Sarcopenia: Gradual loss muscle mass & strength/mobility Stages and Processes of Change: 1) Precontemplation - Not Intending to make changes - May be Demoralized - Pros for not changing outweigh the cons - Focus: WHY? - GOALS: Increase pros for physical activity, think and talk about their habits 2) Contemplation - Considering Change in the next 6 month - May be Ambivalent (mixed feeling) - Low self confidence  - Focus: Abilities, U CAN DO IT - GOALS: build confidence, addressing mixed feelings 3) Preparation - Making small change or ready change in 30 days - Taking action - Focus: COMMITMENT - GOALS: Plan & set a target date, focus on pros 4) Action - Actively engaging in a new behaviour - Changed behaviour in past 6 month - Relapse risk is high - Focus: REWARD - GOALS: Support to prevent relapse 5) Maintenance - Sticking with the behaviour change 6 months or longer - High cinfidence - Learned relapse strategies - Focus: REWARD - GOALS: Refine & add variety to program EBM & CAM Evidence Based Medicine (EBM) - Decisions are based on best available research + clinical expertise + patient values 3 Main type of Evidence: Level 1: Randomized controlled trials (RCTs) or Meta Analysis (HIGH QUALITY) - Placebo VS. Medicine → good for causation Level 2: Well Designed trials NO randomization/observational studies - Association but not good for causation Level 3: Expert opinions & descriptive studies based on clinical experience - /50 min exercise/walk delays dementia onset EBM is Clinically effective but NOT COST effective How to achieve Level 1 evidence: 1. Hypothesis or observational studies 2. Animal studies to explore effects short term 3. Small, non randomized human studies = prood of concept 4. Large RCT to provide high quality evidence Retrospctive Studies - Going backwards to trace data Prospective Studies - Tracking groups over time Complementary/Alternative Medicine (CAM) - Diverse medical & health care systems, practices, and products that are NOT part of conventional medicine 80% canadians tried CAM in a lifetime Spent $8.8 billion on CAM (2015/16) TYPES OF CAM: Natural Product: Mind & Body Medicine: Manipulative Practice: - Supplements (non - Yoga - Chiropractor vitamine) - Meditation - Acupuncture - Probiotics - Herbal Medicine Risks of CAM: - Manufacturing problems (contaminatin) - Unproven claims → delayed treatment - Not enough info - Interaction with prescription drugs - Unwanted side effects Many Pharmaceutical derived from natural Substance, like lizard saliva for diabetes CAM can Complement EBM STRESS Homeostasis: A complex dynamic equilibrium, which is challenged by internal or external adverse effect, termed stressor Stress: a state in which homeostasis is threatened. A complex repertoire of behavioral & physiological adaptive responses What is Stress? “The nonspecific response of the body to any demand made upon it” Hans Seyle - the first to come up with the term “Stress” - observed stress symptoms in chronic illness patients Distress: Negative Stress (death) Eustress: Positive Stress (getting a promotion) Acute Stress: Flight or Fight - More alert - Increased Heart rate, breating, Blood pressure - Blood directs to muscles & away from digestion, skin & brain - Helps you fight or run away Broken Heart Syndrome: Stress cardiomyopathy, weakens heart HPA= Hypthalamo-Pituitary Adernal - Releases cortisol under stress - When Activated? Under stress, when we wake up, Intense excercise - Lots of cortison = Cushing Syndrome (moon face, obese, muscle weakness) - Stress + poor diet = belly fat or obese No Stress Response Can be DEADLY! Addison’s Disease - No stress hormone - Weight loss, muscle weakness - Low blood pressure & sugar - Depression, Irretability Stress Managment: - Breathing exercise - Relaxation therapy - Physical activity - Imagery (bad thoughts → good thought) NUTRITION - 45 nutrients are ESSENTIAL - Must be consumed, Can’t be made by body - NON-ESSENTAIL → Phytochemicals & Antioxidants - 6 main classes of Nutrients: Carbs, Fat, Protein, Water, Vitamine, Mineral Macronutrients - Energy yielding nutrients - Carbs, Protein, Fat, Water, ALCOHOL Energy Need in Human: - Energy increase with the age and peak at 18-25 - Depends on Age, Height, Weight, Sex, Activity level - 1800kcal in women - 2200kcal in men - Males have higher energy need, due to more lean mass & bigger bodies - Pregnancy increase energy neede by +250kcal per DAY - Breastfeeding can increase by 550-650kcal Total Energy Expenditure (TEE) = Basal Metabolic Rate (BMR) x Physical Activity (PAL) BMR (Harris-Benedict): - Male: BMR=66.5 + [13.75 * weight kg] + [5.0003 * height cm] - [6.775 * age] - Female: BMR= 655.1 + [9.563 * kg] + [1.850 * cm] - [4.676 * age] Dietary Carbohydrates (4kcal/g): - 1. Simple Carbs (Simple Sugar) - Monosaccharides (glucose, fructose, galactose), Disaccharides (maltose, sucrose, lactose) - 2. Complex Carbs - Polysaccharides(glycogen, starch) Dietary Fibre: - Non-starch polysaccharide/complex CHO - Soluble Fibre: Viscous, Frementable - Lower GI, decreased cholesterol - Insoluble Fibre: non-viscous, bulking - Increase fecal bulk, releive constipation, may prevent colon cancer - Functional Fibre: Added to foods Glycemic Index: How different Carbs affect blood glucose response Sugars: Health Canada - Max 100g total sugers/day - Natural & added/free (=TOTAL sugar) World Health Organization & USA FDA - Free sugars 100bpm) - Bradycardia (200ml Cardiac OutPut (Q) - total amount of blood ejected from the heart per min Q (L/min) = HR (bpm) x SV (ml) - Rest: 5L/min, Max exercise: 20 - >35L/min Arteries: - Carry blood AWAY from heart - Mostly oxygenated blood (exept for in pulmonary arteries) - High pressure tolerance - Key Properties: Elastic, Surrounded by smooth muscle - 3 Layers: Tunica Externa (collagen), Tunica Media (muscular layer), Tunica Intima (endothelium) Veins: - Carry blood BACK to heart - Mostly deoxygenated blood (exept pulm veins) - Key Properties: Less elastic & rigid vs arteries, contains valves - 3 layer SAME as Arteries Capillaries: - Smallest vessel - Slower blood flow Endothellium: - Innermost layer of blood vesels - Single cell thickness - Primary for transport/exchange - Blood pressure control - Vasodilation (blood vessels get wider) & vasoconstriction (Tighter) - Release signals to blood stream Blood Pressure: The force that blood exerts on the wall of vasculature Factors effecting BP: - External Factors (exercise, drugs, stress) - Vascular Properties (Arterial compliance, Blockage) - Blood Properties (viscosity, clotting, blood volume) Blood Pressure (BP) = Cardiac output (Q) x Total Peripheral Resistance (TPR) Blood: - Contents: Red Blood cells (45%), Buffy Coat which is White blood & Platelets (2h]) GLUCOSE HOMEOSTASIS Blood Sugar is ESSENTIAL for life, but too much/little is life threatening Blood Sugar: amount (or concentration) of dissolved glucose in blood stream - Most cells use Glucose as primary fuel - Skeletal muscles use lots of glucose - Carbs rich foor are metabolized into blood glucose - some glucose is stored as glycogen - Gucose turns into ATP (Adenosine Triphophate) - Brain Uses high rate of glucose Weight of glucose: ~180g/mol Before meal= 4g After meal= 6.5g ~4-7g of glucose in total in the entire bloodstream is essential Factors raising blood sugar: - Food(carbs) - Ilness & stress - Growth - Hormone Glucagon Factors lowering blood sugar: - Hormone Insulin - Mild/Moderate Exercise - Activity Beta cell produces insulin a hormone that can lower you glucose Alpha cells produse glucagon a hormone that increases glucose BEHAVIOUR CHANGE Factors Affecting Participation in Physical Activity: - Health benefits - Reinforcement or Reward - Practival Consideration Intrinsic - things under ur control, & are self-motivated Extrinic - dependent on things outside ur control or are done for others Purpose of Exercise Prescription: 1. Enhance physical activity 2. Decrease disease 3. Ensure safety during exercise Exercise Prescription: regimen of PA design to reach SMART goals in a systematic & individualized manner Components of Exercise Prescription: FITT Principle - Frequency: how often to exercise - Intensity: how hard to exercise - Time: how long to exercise - Type: what kind activities to do Cardiorespiratory Fitness: Frequency: - 3-5days/week - No benefit < 2 days - Benefit at 5 days Intensity: - Higher intensity prone to injury & over training Time: - 20-60min Type: - Is rhythmic & aerobic - Can be continuously Muscular Fitness: Frequency: - 2-3d/wk for each major muscle group - Min 48 hours recovery btw sessions Intensity: - MAXIMAL or NEAR MAXIMAL EFFORT - Sets of 8-12 repetitions completed by MOST adult - Elderly 10-15 repetitions Time: - 20 min for 1 set, 50 min for 3 sets - Returning for each additional set Type: - Static (isometric) & dynamic (ioskinetic) - Free weight vs machines Flexibility: Frequency: - Minimum 2-3 day/week for EACH muscle group - SHOULD be included in warm-up/cool-down for aerobic & resistance exercise Intensity: - To point of mild discomfort, should not cause pain Time: - Static stretches help for 10-30 seconds - PNF: 6 sec contraction followed by 10-30 second stretch Type: - Static, dynamic or Proprioceptive Neuromuscular Facilitation (PNF) Total of 3-10 hours required to maintain all components of physical activity Exercise & Breast Cancer: - Women exercising for 1-3hr/wk = 30% lower chance of breast cancer - Women exercising for >3.8hr/wk = 75% lower change of breast cancer Pedometer = Step Counter Health benefit: 10,000 steps/day Weight loss: 20,000 steps/day Yoga developed in INDIA Pilatese developed in GERMANY Bona Fide Occupational Requirement (BFOR): Physically demanding occupation in which failure to perform the job can result in loss of life or property