How We Learn The Percentage (%) Of Information That We Retain When We:

Mayfield Publishing Company

How We LearnHow We LearnThe Percentage (%) Of Information That We Retain When We:The Percentage (%) Of Information That We Retain When We:

10%10% ReadRead

20% 20% HearHear

30%30% SeeSee

50%50% See and HearSee and Hear

70%70% DiscussDiscuss

80%80% ExperienceExperience

95% S H A R E95% S H A R E

0 20 40 60 80 1000 20 40 60 80 100Based on work by William Glasser


Fit and Well for LifeFit and Well for Life

Adopting a wellness lifestyle is Adopting a wellness lifestyle is the most important thing you can the most important thing you can do to ensure a high quality of life do to ensure a high quality of life for yourself, both now and in the for yourself, both now and in the future by delaying the aging future by delaying the aging process.process.

114


Developing a Behavior Developing a Behavior Change PlanChange Plan

1. What you do today determines1. What you do today determines

where you will be tomorrowwhere you will be tomorrow

2. Make a personal contract2. Make a personal contract

3. This class is about choices3. This class is about choices

5


The Six Dimensions of The Six Dimensions of WellnessWellness

Physical wellnessPhysical wellness Emotional wellness Emotional wellness Intellectual wellness Intellectual wellness Spiritual wellnessSpiritual wellness Interpersonal and social wellnessInterpersonal and social wellness Environmental wellnessEnvironmental wellness

1


PHYE 155 Mr. KleinkopfPHYE 155 Mr. Kleinkopf

This class could be renamed This class could be renamed delaying the aging process.delaying the aging process.

It is about making personal It is about making personal health choices.health choices.

You won’t be told to do or not to You won’t be told to do or not to do--just given choices.do--just given choices.


Five Health-Related Five Health-Related Components of Components of Fitness/Unit 1Fitness/Unit 1 Cardiorespiratory Cardiorespiratory

enduranceendurance Muscular strengthMuscular strength Muscular Muscular

enduranceendurance FlexibilityFlexibility Body compositionBody composition

10


Cardiorespiratory Cardiorespiratory EnduranceEndurance

The ability of the body to The ability of the body to perform prolonged, large-perform prolonged, large-muscle, dynamic exercise at muscle, dynamic exercise at moderate-to-high levels of moderate-to-high levels of intensity intensity

A key “health-related” A key “health-related” component of fitnesscomponent of fitness

14


Frequency, Intensity, and Frequency, Intensity, and Duration for CRE(aerobic) Duration for CRE(aerobic)

TrainingTraining FrequencyFrequency

– 3-5 times per week 3-5 times per week IntensityIntensity

– target heart rate zonetarget heart rate zone

– Talk testTalk test Duration Duration

20 to 60 minutes in your target zone20 to 60 minutes in your target zone Continuous (not stop and go Continuous (not stop and go

exercises)exercises) Using Major Muscles (MM)Using Major Muscles (MM)

21


Famous NothingsFamous Nothings

I started out with nothing I still have most of it.I started out with nothing I still have most of it. It’s easier to get older than to get wiser.It’s easier to get older than to get wiser. Kids in the back seat cause accidents---Kids in the back seat cause accidents---

accidents in the back seat cause kids.accidents in the back seat cause kids. Some days you’re the dog, some days you’re Some days you’re the dog, some days you’re

the hydrant.the hydrant. Funny, I don’t remember being absent minded.Funny, I don’t remember being absent minded. Funny, I don’t remember being absent minded.Funny, I don’t remember being absent minded.


The Cardiorespiratory The Cardiorespiratory System, Exercise & Ch. 13System, Exercise & Ch. 13 Cardio: Cardio:

–heart and blood heart and blood vesselsvessels

Respiratory: Respiratory:

– lungs, air passages, lungs, air passages, and breathing and breathing musclesmuscles

15


Resting Heart RateResting Heart Rate

Resting heart rateResting heart rate is a great is a great predictor of previous cardio-predictor of previous cardio-respiratory endurance (aerobic) respiratory endurance (aerobic) in individuals with normal in individuals with normal cardiovascular functioning and free cardiovascular functioning and free of other disease.of other disease.


Using Your Target Heart Rate Using Your Target Heart Rate ZoneZone

1. Estimate maximum heart rate 1. Estimate maximum heart rate (MHR) by subtracting age from (MHR) by subtracting age from 220 220

2. Multiply MHR by 70% and 2. Multiply MHR by 70% and 85% to find target heart rate 85% to find target heart rate zonezone

Athletes use 80%/95%Athletes use 80%/95%

22


Major Risk Factors That Major Risk Factors That Can Be ChangedCan Be Changed

Tobacco use/ living Tobacco use/ living & working with a & working with a smokersmoker

High blood High blood pressurepressure

76


Con’tCon’t

ExerciseExercise Dealing with stressDealing with stress Diet/Cholesterol/Obesity/Sat. FatDiet/Cholesterol/Obesity/Sat. Fat


Major Risk Factors That Major Risk Factors That Cannot Be ChangedCannot Be Changed

HeredityHeredity DiabetesDiabetes RaceRace GenderGender AgeAge

78


Benefits of Cardiorespiratory Benefits of Cardiorespiratory ExerciseExercise

Improved cardiorespiratory Improved cardiorespiratory functioning:functioning:

– increases stroke volumeincreases stroke volume Improved cellular metabolism: Improved cellular metabolism:

– increases vascularization in the increases vascularization in the muscles muscles

18


More BenefitsMore Benefits Reduced risk of chronic disease:Reduced risk of chronic disease:

– cancercancer

– diabetesdiabetes

– osteoporosis osteoporosis Improved immune functionImproved immune function Better body compositionBetter body composition

19


More benefitsMore benefits

Lung capacity Inc. to 75 % Lung capacity Inc. to 75 % Measured by max V02Measured by max V02

Bowel RegularityBowel Regularity Adaptation to stressful change ^Adaptation to stressful change ^ Blood pressure Dec.Blood pressure Dec. Blood volume ^ 1 Qt. Blood volume ^ 1 Qt.


More benefitsMore benefits

HDL ^HDL ^ Total Cholesterol Dec.Total Cholesterol Dec. LDL Dec.LDL Dec. Insomnia DiminishesInsomnia Diminishes Beta Endorphins Inc.Beta Endorphins Inc.


Cardiovascular Disease Cardiovascular Disease (CVD) Ch.. 15(CVD) Ch.. 15

HypertensionHypertension AtherosclerosisAtherosclerosis Heart disease and heart attacksHeart disease and heart attacks StrokeStroke Congestive heart failureCongestive heart failure

75


Lipid ProfilesLipid Profiles

What do they measure?What do they measure? At what age should we begin At what age should we begin

checking?checking? What is a risk ratio? TC/HDLWhat is a risk ratio? TC/HDL How often should we check?How often should we check? Who can read them?Who can read them?


C-Reactive ProteinC-Reactive Protein CRP-A CRP-A new new factor, which is a factor, which is a

protein found in the bloodstream of protein found in the bloodstream of those individuals who have artery those individuals who have artery disease. The greater the vessel disease. The greater the vessel inflammation, the larger the amount inflammation, the larger the amount of CRP found. About $20 for the of CRP found. About $20 for the test. May be more accurate than test. May be more accurate than risk-ratios for determining CVD.risk-ratios for determining CVD.


Contributing Risk Factors Contributing Risk Factors That are NewThat are New

C-Reactive Protein Levels (CRP)C-Reactive Protein Levels (CRP)• HypertriglyceridemiaHypertriglyceridemia HyperhomocystinemiaHyperhomocystinemia HDL >35, LDL< 130 mg/dlHDL >35, LDL< 130 mg/dl Triglycerides < 200 mg/dl Triglycerides < 200 mg/dl Keep total cholesterol < 180 20yr.oldKeep total cholesterol < 180 20yr.old

<200 Adults<200 Adults

77


Ch. 13/15 Misc. NotesCh. 13/15 Misc. Notes

• Aspirin should be taken daily for those over 30 Aspirin should be taken daily for those over 30

whowho are aspirin tolerant. Coated baby aspirin are aspirin tolerant. Coated baby aspirin works.works.

• Stretching should be sport specific.Stretching should be sport specific.

Warm-upWarm-up

StretchStretch

ActivityActivity

cool downcool down

stretchstretch


Notes ContinuedNotes Continued

• Risk ratios maybe more important than Risk ratios maybe more important than total cholesterol readings. total cholesterol readings.

• CRP (C-Reactive Protein) will be a new CRP (C-Reactive Protein) will be a new measurement of the future. measurement of the future.

• About 1.5 M adults will suffer CVD About 1.5 M adults will suffer CVD illnesses this year. A little less than ½ illnesses this year. A little less than ½ won’t be there the next day. Exercisers won’t be there the next day. Exercisers will have by far the best odds.will have by far the best odds.


Related termsRelated terms AneurysmAneurysm HypertrophyHypertrophy AtrophyAtrophy MIMI AnginaAngina ThrombusThrombus Atheriosclerosis/ Atheriosclerosis/

ArteriosclerosisArteriosclerosis


HypertensionHypertension

About 1/6 of all Americans About 1/6 of all Americans The Silent Killer The Silent Killer A controllable CVD risk A controllable CVD risk

factor factor 120/80 College age 120/80 College age 140/90 Adult population on 140/90 Adult population on

the street the street


Hypertension Risk FactorsHypertension Risk Factors

Tobacco in any form Tobacco in any form Birth Control Birth Control

Hormones Hormones Age Age Race Race Obesity Obesity


Con’t.Con’t. Genetics (heredity)Genetics (heredity) Diets high In Sat. Fats Diets high In Sat. Fats Inability to adapt to stress Inability to adapt to stress Sometimes unknown Sometimes unknown

–We simple don’t know why. We simple don’t know why.

–Called essential hypertension.Called essential hypertension.


Con’t.Con’t.

PregnancyPregnancy DiabetesDiabetes Any medical problems Any medical problems

–associated with kidney diseaseassociated with kidney disease


Protect Yourself Against Protect Yourself Against CVDCVD

Eat heart-healthyEat heart-healthy Exercise regularlyExercise regularly Avoid tobaccoAvoid tobacco Know and manage blood Know and manage blood

pressurepressure

80


Major Factors Con’tMajor Factors Con’t. .

Unhealthy Cholesterol Unhealthy Cholesterol Levels/Diet/Obesity/SFLevels/Diet/Obesity/SF

Physical InactivityPhysical InactivityDealing With StressDealing With Stress


Con'tCon't

Manage stress/angerManage stress/anger TobaccoTobacco


Benefits of Strength Benefits of Strength TrainingTraining

Improved physical performanceImproved physical performance Injury preventionInjury prevention Improved body composition Improved body composition

(increases fat-free mass and elevates (increases fat-free mass and elevates metabolism) metabolism)

Enhanced self-image Enhanced self-image Osteoporosis dec. Osteoporosis dec.

23


What Determines What Determines Flexibility?Flexibility? Joint structure Joint structure

Muscle elasticity and length Muscle elasticity and length Nervous system activity Nervous system activity

– stretch receptors control the length stretch receptors control the length of muscles of muscles

– proprioceptive neuromuscular proprioceptive neuromuscular facilitation (PNF) technique may facilitation (PNF) technique may improve flexibilityimprove flexibility

30


Muscle Tissue and Muscle Tissue and FlexibilityFlexibility

Muscle tissue can be stretched to Muscle tissue can be stretched to increase flexibilityincrease flexibility

Connective tissue is most important Connective tissue is most important part of muscle tissue for flexibilitypart of muscle tissue for flexibility

–collagen (white fibers) for collagen (white fibers) for structure and supportstructure and support

–elastin (yellow fibers) are elastin (yellow fibers) are elastic and flexibleelastic and flexible

31


Muscular Strength and Muscular Strength and EnduranceEndurance

Muscular strengthMuscular strength– the maximum amount of the maximum amount of

force a muscle can produce in force a muscle can produce in a a singlesingle effort effort

Muscular endurance Muscular endurance – the ability of a muscle to the ability of a muscle to

exert a submaximal force exert a submaximal force continuously or repeatedlycontinuously or repeatedly over timeover time

24


Physiology of Weight Physiology of Weight TrainingTraining Myofibrils make up muscle fibers. Myofibrils make up muscle fibers.

Bundles of muscle fibers make up Bundles of muscle fibers make up muscles.muscles.

Types of muscle fibersTypes of muscle fibers– slow-twitch fibers (fatigue-resistant; slow-twitch fibers (fatigue-resistant;

endurance activities)endurance activities)– fast-twitch fibers (contract more fast-twitch fibers (contract more

rapidly and forcefully, fatigue more rapidly and forcefully, fatigue more quickly; strength and power activities)quickly; strength and power activities)

25


Types of Weight Training Types of Weight Training ExercisesExercises

Isometric (static) - application of force Isometric (static) - application of force without movementwithout movement

Isotonic (dynamic) - application of Isotonic (dynamic) - application of force with movement force with movement – constant and variable resistance (most constant and variable resistance (most

common types)common types)– eccentric loading eccentric loading – plyometrics plyometrics – isokineticisokinetic

26


Physiological Benefits of Physiological Benefits of FlexibilityFlexibility

Reduces soreness and aches and Reduces soreness and aches and painspains

Improves performance in sports Improves performance in sports and other activitiesand other activities

Contributes to good postureContributes to good posture Promotes relaxationPromotes relaxation

29


Stretching Techniques Stretching Techniques Static stretching Static stretching

– gradual stretching gradual stretching Ballistic stretching (POOR) Ballistic stretching (POOR)

sudden stretching in a sudden stretching in a bouncing movementbouncing movement

Proprioceptive neuromuscular Proprioceptive neuromuscular facilitation (PNF) facilitation (PNF)

– muscle is contracted, then muscle is contracted, then stretchedstretched

32


Weight Management Weight Management Basics Ch. 12/14Basics Ch. 12/14

Moderation is the best choiceModeration is the best choice 60% of American adults are overweight 60% of American adults are overweight

(US News Aug.2002)(US News Aug.2002) 25% of American adults are obese25% of American adults are obese One out of four American children are One out of four American children are

considered obeseconsidered obese

55


Nutrition Con’t.Nutrition Con’t.

– carbohydrates - carbohydrates - quick source of fuelquick source of fuel

– fats - long term fuelfats - long term fuel

– proteins - primarily proteins - primarily build new muscle build new muscle and tissueand tissue

Fats

Protein/Mainly Plant

Carbohydrates


Set Point TheorySet Point Theory

Some authors agree that your body Some authors agree that your body has a genetic “Set Point” for your has a genetic “Set Point” for your ideal weight. Regardless of what you ideal weight. Regardless of what you think about metabolism, exercise is think about metabolism, exercise is the only thing that will permanently the only thing that will permanently change your set point for weight change your set point for weight control.control.


Energy ProductionEnergy Production Metabolism Metabolism

– the sum of all chemical processes the sum of all chemical processes necessary to maintain the bodynecessary to maintain the body

– metabolic ratemetabolic rate depends on an depends on an individual’s level of activityindividual’s level of activity

– It is basically genetically determined It is basically genetically determined and lowers as we ageand lowers as we age

Energy from food = fuel for the body Energy from food = fuel for the body

16


ATP (adenosine ATP (adenosine triphosphate)triphosphate)

The cellular energy. Three energy The cellular energy. Three energy systems are: systems are: – immediateimmediate– nonoxidative (anaerobic)nonoxidative (anaerobic)– oxidative (aerobic)oxidative (aerobic)

Individuals generally use all three systems Individuals generally use all three systems in combination while exercising in combination while exercising

17


Health Risks of ObesityHealth Risks of Obesity Major risk factor for heart Major risk factor for heart

diseasedisease Increased risk of CVD, Increased risk of CVD,

hypertension, gallbladder hypertension, gallbladder disease, diabetesdisease, diabetes

Associated with certain Associated with certain types of cancertypes of cancer

Complications in pregnancyComplications in pregnancy Respiratory problemsRespiratory problems Joint diseaseJoint disease

56


Factors Influencing Factors Influencing ObesityObesity

GeneticGenetic

– genesgenes influence body size and shape, influence body size and shape, body fat distribution, and metabolic body fat distribution, and metabolic raterate

Environmental Environmental

– lifestyle choices lifestyle choices Metabolism and energy balance Metabolism and energy balance

57


Overweight and Obesity Overweight and Obesity BasicsBasics

Overweight: total body weight above Overweight: total body weight above recommended rangerecommended range

Obesity: more serious degree of overweight Obesity: more serious degree of overweight based on percent body fat or other methodbased on percent body fat or other method

Percent body fat --proportion of body’s Percent body fat --proportion of body’s total weight that is fat -- is a more accurate total weight that is fat -- is a more accurate measurement of body composition than measurement of body composition than total body weighttotal body weight

36


Changing Your Energy Changing Your Energy BalanceBalance For weight loss, a negative calorie For weight loss, a negative calorie

balance must be created by balance must be created by expending more calories than are expending more calories than are consumed!consumed!

Increasing physical activity increases Increasing physical activity increases calories expendedcalories expended

Changing diet decreases Changing diet decreases calories calories consumedconsumed

60


Lifestyle FactorsLifestyle Factors Diet and eating habitsDiet and eating habits Physical activity and exercisePhysical activity and exercise

– regular physical activity regular physical activity Thoughts and emotionsThoughts and emotions

– having a healthy outlook having a healthy outlook Coping strategies Coping strategies

– appropriate help to ease the stressappropriate help to ease the stress

62


Dietary Guidelines for Dietary Guidelines for Weight ManagementWeight Management

Control consumption of Control consumption of calories, fat, sugar, calories, fat, sugar, protein, alcoholprotein, alcohol

Monitor portion sizes Monitor portion sizes Increase intake of Increase intake of

complex carbohydratescomplex carbohydrates Develop regular eating Develop regular eating

habitshabits

61


Body CompositionBody Composition We will measure Adipose Tissue We will measure Adipose Tissue

with an estimation method with an estimation method between 2 and 3% accuracy.between 2 and 3% accuracy.

Fat is essential. It is a source of Fat is essential. It is a source of energy, temperature regulation energy, temperature regulation and cushions the organs. Non-and cushions the organs. Non-essential fat is the problem.essential fat is the problem.


Body CompositionBody Composition Fat-free mass Fat-free mass

– all the body’s nonfat tissuesall the body’s nonfat tissues– bone, water, muscle, connective tissue, organ bone, water, muscle, connective tissue, organ

tissues, teethtissues, teeth Fat Fat

– essential fat (needed for body function)essential fat (needed for body function) found in nerves, brain, heart, lungs, liver, found in nerves, brain, heart, lungs, liver,

mammary glandsmammary glands– nonessential (storage) fat (excess body fat)nonessential (storage) fat (excess body fat)

found in adipose tissue found in adipose tissue

35


Body Composition in the Body Composition in the United StatesUnited States

More than60% of American adults are More than60% of American adults are classified as overweightclassified as overweight

25% of American adults are classified as 25% of American adults are classified as obeseobese

Sedentary lifestyles are on the increaseSedentary lifestyles are on the increase Average calorie intake has increased by Average calorie intake has increased by

100-300 calories/day in 10 years100-300 calories/day in 10 years

37


Assessing Body Assessing Body CompositionComposition

Ht/Wt. MeasurementsHt/Wt. Measurements Body Mass Index (BMI)Body Mass Index (BMI)

–calculated by dividing (weight calculated by dividing (weight X 703) by square of height X 703) by square of height

Percent body fat Percent body fat –calculated using skinfold calculated using skinfold

measurementsmeasurements

38


Con’tCon’t Other methods Other methods

–underwater (hydrostatic) underwater (hydrostatic) weighing weighing

–bioelectrical impedance bioelectrical impedance analysis (BIA)analysis (BIA)

–Futrex-infrared light beamFutrex-infrared light beam


Essential Nutrients Essential Nutrients Fuelers the body cannot produce in Fuelers the body cannot produce in

sufficient quantity for its needssufficient quantity for its needs

– proteinsproteins

– fatsfats

– carbohydratescarbohydrates

46


FixersFixers vitaminsvitamins mineralsminerals water( by far the most important of the water( by far the most important of the

fuelers and fixers) fuelers and fixers) For every 1 lb of wt. loss during For every 1 lb of wt. loss during

exercise-rehydrate with 3 cups H20. exercise-rehydrate with 3 cups H20. With extreme workouts, rehydrate With extreme workouts, rehydrate with electrolytes and glucose solutions with electrolytes and glucose solutions like Gatorade. like Gatorade.


Vitamins and Minerals Vitamins and Minerals Vitamins - organic substances Vitamins - organic substances

– required in very small amounts to help required in very small amounts to help chemical reactionschemical reactions

– humans need 13 vitaminshumans need 13 vitamins

– antioxidants help preserve body’s antioxidants help preserve body’s healthy cells healthy cells

Minerals - inorganic compounds Minerals - inorganic compounds

– help regulate body functionshelp regulate body functions

– 17 essential minerals17 essential minerals

53


Sources of EnergySources of Energy Measured by number of kilocalories Measured by number of kilocalories

(kcal or calorie) (kcal or calorie) Average adult requires around 2000 Average adult requires around 2000

calories per day calories per day Excess calories stored by the body as fat Excess calories stored by the body as fat

– protein and carbohydrates provide 4 protein and carbohydrates provide 4 cal/gramcal/gram

– fats provide 9 cal/gramfats provide 9 cal/gram

– alcohol provides 7 cal/gramalcohol provides 7 cal/gram

47


Resting Metabolic Rate Resting Metabolic Rate (RMR)(RMR)

RMR accounts for 55-75% RMR accounts for 55-75% of daily energy expenditure of daily energy expenditure

Affected by Affected by

– heredity and environmentheredity and environment

– gendergender

– lifestylelifestyle Exercise increases RMRExercise increases RMR

58


ProteinProtein 10-15% 10-15% of total calories should come of total calories should come

from proteinfrom protein Important component of muscle, bone, Important component of muscle, bone,

blood, enzymes, cell membranes, blood, enzymes, cell membranes, hormoneshormones

Composed of amino acids Composed of amino acids Sources: meat, fish, poultry, eggs, milk, Sources: meat, fish, poultry, eggs, milk,

cheese, beans, peas, nutscheese, beans, peas, nuts

48


FatsFats 25-30% 25-30% of total calories should of total calories should

come from fatcome from fat Most concentrated source of energy Most concentrated source of energy Provide insulation and support for Provide insulation and support for

organsorgans Help absorb fat-soluble vitaminsHelp absorb fat-soluble vitamins 5 main types of fats from foods5 main types of fats from foods

49


FatsFats 5 types of fats from foods 5 types of fats from foods

(triglycerides)(triglycerides)– SaturatedSaturated– MonounsaturatedMonounsaturated– PolyunsaturatedPolyunsaturated– Omega 3’s (Fish Oils)Omega 3’s (Fish Oils)– Trans Fatty Acids-Hydrogenated Trans Fatty Acids-Hydrogenated

FatsFats


FatsFats Monounsaturated fats are liquid at Monounsaturated fats are liquid at

room temp. and turn thick and room temp. and turn thick and cloudy when cooled. Olive, and nut cloudy when cooled. Olive, and nut oils are Mono’s. They raise HDL.oils are Mono’s. They raise HDL.

Polyunsaturated oils are clear/ liquid Polyunsaturated oils are clear/ liquid and remain that way when cooled. and remain that way when cooled. They have little effect on HDL. They have little effect on HDL. Corn and Safflower are Poly’s.Corn and Safflower are Poly’s.


FatsFats

Omega 3’s are fish fats and seem Omega 3’s are fish fats and seem to protect the heart from CVD. to protect the heart from CVD. They should be consumed 2 to 3 They should be consumed 2 to 3 times per week. times per week.

New labels will soon include New labels will soon include Trans-fatty fats as an ingredient.Trans-fatty fats as an ingredient.


FatsFats Saturated fats like butter and Saturated fats like butter and

palm oil are solid at room temp palm oil are solid at room temp and lower HDL.and lower HDL.

Transfatty acids are made when Transfatty acids are made when we pass hydrogen gas thru a we pass hydrogen gas thru a vegetable oil (hydrogenation) to vegetable oil (hydrogenation) to stabilize the fat. They lower stabilize the fat. They lower HDL’s.HDL’s.


Order of FatsOrder of Fats

I would put Mono’s and Omega I would put Mono’s and Omega 3’s on the top of the list with 3’s on the top of the list with

I would list Polyunsaturated nextI would list Polyunsaturated next I would list Hydrogenated fats I would list Hydrogenated fats

next (read the label)next (read the label) I would list Sat. fats tied for last.I would list Sat. fats tied for last.


Fat FactsFat Facts Fats make up over 40% Fats make up over 40%

of average American diet of average American diet (5 tablespoons per day)(5 tablespoons per day)

Saturated fats raise blood Saturated fats raise blood levels of LDL (“bad” levels of LDL (“bad” cholesterol)cholesterol)

UnsaturatedUnsaturated fatsfats lower lower LDL and raise HDL LDL and raise HDL (“good” cholesterol)(“good” cholesterol)

50


CarbohydratesCarbohydrates 60 to 65% 60 to 65% of total calories should of total calories should

come from carbohydratescome from carbohydrates Supply energy to cells, especially during Supply energy to cells, especially during

high-intensity exercisehigh-intensity exercise Simple carbohydrates provide sweetnessSimple carbohydrates provide sweetness Complex carbohydrates provide starch Complex carbohydrates provide starch

and most dietary fiberand most dietary fiber Americans need to consume more Americans need to consume more

unrefined complex carbohydratesunrefined complex carbohydrates

51


FibersFibers Contribute to disease preventionContribute to disease prevention

– manage diabetes and high blood manage diabetes and high blood cholesterol cholesterol

– prevent conditions arising in the prevent conditions arising in the intestinal tract intestinal tract

Foods highest in dietary fiber Foods highest in dietary fiber

– fruits, legumes, oats, barley, wheat fruits, legumes, oats, barley, wheat bran, cereals, grains, and vegetablesbran, cereals, grains, and vegetables


Dietary FiberDietary Fiber Carbohydrate plant substances that Carbohydrate plant substances that

are difficult or impossible for are difficult or impossible for humans to digesthumans to digest

I recommend diets high in complex I recommend diets high in complex carbohydrates and low in fat. carbohydrates and low in fat.

Two types of complex carbohydratesTwo types of complex carbohydrates

– soluble I and insoluble IIsoluble I and insoluble II

52


Fiber 1’sFiber 1’s Fiber 1’s lower intestinal cancer Fiber 1’s lower intestinal cancer

rates and raise HDL by lowering rates and raise HDL by lowering LDL. (beans, oats, nuts, apples, LDL. (beans, oats, nuts, apples, peas) are good sources of fiber 1’peas) are good sources of fiber 1’

Fiber 2’s Lower intestinal Fiber 2’s Lower intestinal cancers also.cancers also.


Dietary GuidelinesDietary Guidelines Eat a variety of foodsEat a variety of foods Balance foods you eat with Balance foods you eat with

physical activityphysical activity Choose plenty of grain products, Choose plenty of grain products,

vegetables, and fruitsvegetables, and fruits Choose a diet low in fat, Choose a diet low in fat,

saturated fat, and cholesterolsaturated fat, and cholesterol

54


Con’t.Con’t.

Be moderate in consumption of Be moderate in consumption of sugars sugars

Choose a diet moderate in salt Choose a diet moderate in salt and sodiumand sodium

Drink alcohol moderately, if at Drink alcohol moderately, if at allall


Over the counter “fixers” are totally Over the counter “fixers” are totally non-necessary and usually dangerousnon-necessary and usually dangerous

Creatine MonohydrateCreatine Monohydrate Protein PowdersProtein Powders Testosterone (anabolic-Testosterone (anabolic-

androgenic steroids)androgenic steroids) Gamma Hydroxybutyric Acid Gamma Hydroxybutyric Acid

(GHB)(GHB)


Over the counter fixers Over the counter fixers con’t.con’t.

Human Growth Hormone Human Growth Hormone Erythropoietin (EPO)Erythropoietin (EPO) Ma Huang (Ephedra)Ma Huang (Ephedra) Androstenedione (Andro)Androstenedione (Andro)


Body ImageBody Image

The picture of the body as seen The picture of the body as seen through the mind’s eye ---- does through the mind’s eye ---- does not determine not determine WorthWorth as a human as a human being. being.

WorthWorth is not a function of how is not a function of how one looks!one looks!

64


Eating DisordersEating Disorders

Eating disorders characterized by Eating disorders characterized by dissatisfaction with body image and dissatisfaction with body image and body weightbody weight

– anorexia nervosaanorexia nervosa

– bulimia nervosabulimia nervosa

– binge-eating disorderbinge-eating disorder


Addictive BehaviorsAddictive Behaviors Habits that have gotten out of control, with a Habits that have gotten out of control, with a

resulting possible negative impact on healthresulting possible negative impact on health Characteristics of addictive behaviorsCharacteristics of addictive behaviors

– reinforcementreinforcement

– compulsion or cravingcompulsion or craving

– loss of controlloss of control

– escalationescalation

– negative consequencesnegative consequences

88


Substance AbuseSubstance Abuse Physical dependence may or may Physical dependence may or may

not be presentnot be present Involves one or more: Involves one or more:

– recurrent drug use resulting in failure recurrent drug use resulting in failure to fulfill major responsibilitiesto fulfill major responsibilities

– recurrent drug use in physically recurrent drug use in physically hazardous situationshazardous situations

89


Substance DependenceSubstance Dependence Includes 3 or more of the following: Includes 3 or more of the following:

– developing tolerance to the substancedeveloping tolerance to the substance– experiencing withdrawalexperiencing withdrawal– taking substance in larger amounts taking substance in larger amounts – wanting to cut down or regulate usewanting to cut down or regulate use– spending a great deal of time obtaining the spending a great deal of time obtaining the

substance or recovering from its effectssubstance or recovering from its effects– giving up or reducing important activities giving up or reducing important activities – continuing to use substance despite continuing to use substance despite

recognizing drug-related problemsrecognizing drug-related problems

90


Tobacco/chapter 11Tobacco/chapter 11 Pg. 232 lists Nicotine at the most Pg. 232 lists Nicotine at the most

addictive substance known to man.addictive substance known to man. Of all your choices in this classOf all your choices in this class, ,

tobacco will kill more of you than tobacco will kill more of you than any other(430,000 this year in the any other(430,000 this year in the US).US).

160,000 lung cancer deaths alone. 160,000 lung cancer deaths alone. 90% of all lung cancers are directly 90% of all lung cancers are directly caused by smoking. 30% of the total.caused by smoking. 30% of the total.

6000 new users(young)each day-US6000 new users(young)each day-US


Overview of Tobacco UseOverview of Tobacco Use• About 1 in 4 American adults smokeAbout 1 in 4 American adults smoke• Every hour, 60 Americans die from preventable Every hour, 60 Americans die from preventable

smoking-related diseasessmoking-related diseases• Over 430,000 Americans die annually from the Over 430,000 Americans die annually from the

effects of cigarette smokingeffects of cigarette smoking• Environmental tobacco smoke causes more Environmental tobacco smoke causes more

than 50,000 deaths annually among than 50,000 deaths annually among nonsmokersnonsmokers

• 10% of infant deaths are caused by pregnant 10% of infant deaths are caused by pregnant women smokingwomen smoking

• Spit tobacco and cigar use are rapidly risingSpit tobacco and cigar use are rapidly rising


When you buy your next When you buy your next carton of cigarettes--carton of cigarettes--

Turn to the person next to you Turn to the person next to you and exclaim_____and exclaim_____

That’s a day and a half worth of That’s a day and a half worth of my life I just traded for.my life I just traded for.

That’s $50 of medical costs for That’s $50 of medical costs for society--$5/packsociety--$5/pack


TobaccoTobacco Nicotine addictionNicotine addiction

– physical dependence on the physical dependence on the psychoactive drug nicotinepsychoactive drug nicotine

Withdrawal symptomsWithdrawal symptoms

– muscular pains, headaches, muscular pains, headaches, nausea, insomnia, nausea, insomnia, irritabilityirritability

95


Smoke If you chose!Smoke If you chose! It causes impotency in males and It causes impotency in males and

sexual dysfunction in females.sexual dysfunction in females. Your children will be sick more and Your children will be sick more and

longer if you smoke in their longer if you smoke in their presence.presence.

1100 in the US died today. 1100 in the US died today. They died as a direct result of They died as a direct result of

tobacco.tobacco.


Health Hazards of Tobacco Health Hazards of Tobacco UseUse

Short-term effectsShort-term effects

– respiratory (shortness of breath, smoker’s respiratory (shortness of breath, smoker’s cough), loss of appetite, diarrhea, fatigue, cough), loss of appetite, diarrhea, fatigue, hoarseness, stomach pains, insomnia, hoarseness, stomach pains, insomnia, impaired night sightimpaired night sight

43 chemicals are directly linked to cancer.43 chemicals are directly linked to cancer. Others are co carcinogens. Others are co carcinogens.

96


Benefits of quitting smokingBenefits of quitting smoking• Year one-Year one-

Heart disease is ½ that of a smokerHeart disease is ½ that of a smoker• Year 5 Year 5

Risk of stroke =‘s that of a non-smoker Risk of stroke =‘s that of a non-smoker • Year 10 Year 10

lung cancer 50% of continuing smokerlung cancer 50% of continuing smokerother cancer incidence decreases other cancer incidence decreases

• Year 15 Year 15 Lung cancer risk 25% of continuing smoker Lung cancer risk 25% of continuing smoker Risk of CVD/Stroke =‘s that of non-smokers Risk of CVD/Stroke =‘s that of non-smokers


Environmental Tobacco Environmental Tobacco SmokeSmoke

ETS (Secondhand) smoke. Higher ETS (Secondhand) smoke. Higher concentrations of carcinogens,nicotine concentrations of carcinogens,nicotine and tar.and tar.

ETS causes nearly 3000 deaths/year from ETS causes nearly 3000 deaths/year from lung cancer and 50,000/year from heart lung cancer and 50,000/year from heart disease in nonsmokers.disease in nonsmokers.

1 in 4 adults smoke, a little higher among 1 in 4 adults smoke, a little higher among college students. 30% college students. 30% (38%m/30%women total tobacco use)(38%m/30%women total tobacco use)

97


EmphysemaEmphysema Incurable and irreversible.Incurable and irreversible. Caused by environmental, Caused by environmental,

occupational and smoking. occupational and smoking. If you smoke, you will get If you smoke, you will get

emphysema. When?emphysema. When? Lung size is huge. (Tennis court in Lung size is huge. (Tennis court in

the aveg. person, one cell thick) the aveg. person, one cell thick) Chronic Bronchitis can heal.Chronic Bronchitis can heal.


Spit TobaccoSpit Tobacco A dip in the cheek is worth the A dip in the cheek is worth the

nicotine of 2 to 3 cigarettes, 4 if it is nicotine of 2 to 3 cigarettes, 4 if it is a filtered.a filtered.

A 2 can a week dipper is a 1&1/2 A 2 can a week dipper is a 1&1/2 pack /day smoker.pack /day smoker.

30,000 oral cancers/ yr.. ^ your oral 30,000 oral cancers/ yr.. ^ your oral cancer odds 50X. (Cheek, gum, cancer odds 50X. (Cheek, gum, throat, larynx cancers)throat, larynx cancers)


Spit Tobacco Spit Tobacco

More than 5 million adult usersMore than 5 million adult users 7% of HS are users7% of HS are users


Tobacco Vs. AlcoholTobacco Vs. Alcohol It’s a toss-up.It’s a toss-up. You can be a part-time user of You can be a part-time user of

alcohol. You are addicted by the alcohol. You are addicted by the 2nd pack of cigarettes.2nd pack of cigarettes.

Alcohol is a severe depressant, Alcohol is a severe depressant, tobacco a stimulant & is the most tobacco a stimulant & is the most addictive substance known to man.addictive substance known to man.


Alcohol CAlcohol C22HH55OHOH Alcohol is a CNS depressant.Alcohol is a CNS depressant. Ethyl alcohol is drinking alcohol.Ethyl alcohol is drinking alcohol. Concentration is 1/2 the proof.Concentration is 1/2 the proof. Beer,Wine, and Hard Liquor Beer,Wine, and Hard Liquor

contain similar concentrations contain similar concentrations when computed out/ drink.when computed out/ drink.


Alcohol FactsAlcohol Facts 70% of Americans over age 15 drink 70% of Americans over age 15 drink

alcohol in some formalcohol in some form 85% of college students(44% Binge)85% of college students(44% Binge) Alcohol-related injuries are leading cause Alcohol-related injuries are leading cause

of death among people between ages 15 of death among people between ages 15 and 24 and 24

Blood alcohol concentration (BAC) is Blood alcohol concentration (BAC) is detm. by amount of alcohol consumed, detm. by amount of alcohol consumed, weight, body fat, gender.weight, body fat, gender.

92


Effects of Chronic Use of Effects of Chronic Use of AlcoholAlcohol

Cirrhosis of the liver Cirrhosis of the liver Pancreatic inflammation Pancreatic inflammation Cardiovascular problemsCardiovascular problems Cancer!Cancer!

93


Con’tCon’t

Fetal Alcohol Syndrome (FAS) Fetal Alcohol Syndrome (FAS) due to maternal drinking.due to maternal drinking.

Lower birth weight children.Lower birth weight children. $117 B cost to society.$117 B cost to society. Tobacco--$70Billion.Tobacco--$70Billion.


Binge DrinkingBinge Drinking 44 % of you are binge drinkers.44 % of you are binge drinkers. Binge drinking kills.Binge drinking kills. 22% of you binge each week-end.22% of you binge each week-end. Legality makes no difference. Legality makes no difference.

It’s a legal drug if you are 21 yr. It’s a legal drug if you are 21 yr. of age.of age.


Cancer BasicsCancer Basics The abnormal, uncontrolled The abnormal, uncontrolled

growth of cells, which if left growth of cells, which if left untreated, can ultimately cause untreated, can ultimately cause deathdeath

85 million Americans will develop 85 million Americans will develop cancer at some time in their livescancer at some time in their lives

81


FrequencyFrequency 1 in 2 males will develop cancer in their 1 in 2 males will develop cancer in their

lifetime at the present rates.lifetime at the present rates. 1 in 3 females can expect to develop 1 in 3 females can expect to develop

cancer at the present rates.cancer at the present rates. I would think tobacco is the major cause I would think tobacco is the major cause

for this difference. However, I don’t for this difference. However, I don’t think your author says this.think your author says this.


Con’tCon’t

Benign tumors: do not spread to Benign tumors: do not spread to neighboring tissuesneighboring tissues

Malignant tumors: can invade Malignant tumors: can invade surrounding structures and surrounding structures and spread to distant sites spread to distant sites


TypesTypes

Carcinomas-Epithelia tissuesCarcinomas-Epithelia tissues Sarcomas-Connective/fibrous Sarcomas-Connective/fibrous

tissues(muscle,bone,cartilage)tissues(muscle,bone,cartilage) Lymphomas-Lymph nodesLymphomas-Lymph nodes Leukemia's-blood-forming cellsLeukemia's-blood-forming cells


Common CancersCommon Cancers Lung cancer Lung cancer

–responsible for over 160,000 deaths responsible for over 160,000 deaths each yeareach year

–87% of cases involve tobacco smoke87% of cases involve tobacco smoke Colon and rectal cancer Colon and rectal cancer

– linked to diet and genetic linked to diet and genetic predisposition predisposition

82


Con’tCon’t

Breast cancer Breast cancer

–most common cancer in womenmost common cancer in women Prostate cancer (PSA test) Prostate cancer (PSA test)

–most common cancer in menmost common cancer in men


BREAST SELF-BREAST SELF-EXAMINATIONEXAMINATION

Breast care is a very important part of a woman’s healthcare regimen. Checking for changes in the way her breasts look and feel should become a routine task for any woman. The breast self-examination is not difficult or time consuming. It takes only a few minutes to learn and to do each month.


Standing in front of a mirror, look at how Standing in front of a mirror, look at how your breasts appear while you hold your your breasts appear while you hold your arms at your side. If you notice dimpling or arms at your side. If you notice dimpling or skin or nipple changes, call your doctor.skin or nipple changes, call your doctor.

While in front of the mirror, look at your While in front of the mirror, look at your breasts while you raise your arms to behind breasts while you raise your arms to behind your head. If you notice dimpling or skin or your head. If you notice dimpling or skin or nipple changes, call your doctor.nipple changes, call your doctor.

Still in front of the mirror, place your arms Still in front of the mirror, place your arms on your hips. If you notice dimpling or skin on your hips. If you notice dimpling or skin or nipple changes, call your doctor.or nipple changes, call your doctor.


• CHECK THE NIPPLES—Using your thumb and forefinger, squeeze your nipple as shown. Many women have a whitish-colored discharge, but if you notice a pus-like discharge or rust-colored fluid comes from a nipple, call your doctor.

• LIE DOWN—While lying on your back, raise one arm above your head. Examine the breast on that side. Thinking of it as divided into parallel “strips.” Check each strip with the pads of your fingertips, using small, circular movements. Change the pressure as you feel for changes, such as grains or lumps, throughout the breast. If you feel any changes, call your doctor.


TESTICULAR SELF-TESTICULAR SELF-EXAMINATIONEXAMINATION

Men can increase their chances of early detection by regularity doing a testicular self-examination (TSE). The TSE should be performed once a month after a warm bath or shower. Check each testicle separately. Cancer will often feel like a small lump about the size of a pen on the front or side of the testicle. It usually does not hurt.


• Stand naked in front of a mirror. Look for any swelling on the scrotal skin.

• Roll each testicle gently between thumb and forefinger. (Note: one testicle may be naturally larger or lower than the other.)

• Find the epididymis (a cordlike structure on the top and back of the testicle that stores and moves sperm.)

• Examine the vas, the sperm-carrying tube coming up from your epididymis. It should feel firm, flexible and smooth.


Cancers of the Female Cancers of the Female Reproductive TractReproductive Tract

Cervical cancer Cervical cancer

– more than 80/95% of cases are sexually more than 80/95% of cases are sexually transmittedtransmitted

– Pap test used for screeningPap test used for screening Uterine (endometrial) cancer Uterine (endometrial) cancer

– most often occurs after age 55most often occurs after age 55 Ovarian cancer (most often after age 60)Ovarian cancer (most often after age 60)

– rare and difficult to detectrare and difficult to detect

83


Skin CancerSkin Cancer Caused by excessive exposure to Caused by excessive exposure to

ultraviolet (UVB) radiation ultraviolet (UVB) radiation 3 types of skin cancer( 1M/yr)3 types of skin cancer( 1M/yr)

–basal cell basal cell

–squamous cell squamous cell

–melanoma/44,000/Yrmelanoma/44,000/Yr Use sunscreen /SPF15 ^/clothingUse sunscreen /SPF15 ^/clothing

84


Other CancersOther Cancers Oral cancerOral cancer

–cancers of the lip, tongue, cancers of the lip, tongue, mouth, throat mouth, throat

–primarily traced to smoking, primarily traced to smoking, spit tobacco, excess alcohol usespit tobacco, excess alcohol use

– incidence is twice as great in incidence is twice as great in men as in womenmen as in women

85


ABCD’s of Skin CancerABCD’s of Skin Cancer

• Pg. 470 9Pg. 470 9thth ed ed A-AsymmetryA-Asymmetry B-BorderB-Border C-ColorC-Color D-DiameterD-Diameter


Cancers Cont.Cancers Cont.

Melanomas Melanomas are the # 1 cancer killerare the # 1 cancer killer in women ages 25-29in women ages 25-29 Testicular cancerTesticular cancer

– most common cancer in men age 29-35 most common cancer in men age 29-35 Bladder cancer, pancreatic cancer, Bladder cancer, pancreatic cancer,

leukemias, lymphomas, multiple leukemias, lymphomas, multiple myelomas, brain, kidney, ovarian, myelomas, brain, kidney, ovarian, stomach & uterine just to name a few.stomach & uterine just to name a few.


Cancer Risk FactorsCancer Risk Factors TobaccoTobacco Diet and obesityDiet and obesity AlcoholAlcohol Sedentary lifestyle/ExerciseSedentary lifestyle/Exercise Family history of cancerFamily history of cancer Occupational factorsOccupational factors

86


Con’tCon’t

Viruses and other biological Viruses and other biological agentsagents

Environmental pollutionEnvironmental pollution Ultraviolet radiationUltraviolet radiation


Preventing CancerPreventing Cancer

• Avoid tobaccoAvoid tobacco• Control diet and weightControl diet and weight• Exercise regularlyExercise regularly

87


Con’tCon’t

Protect skin from sunProtect skin from sun Avoid environmental and Avoid environmental and

occupational carcinogensoccupational carcinogens Be aware of early signs and Be aware of early signs and

undergo recommended undergo recommended screening testsscreening tests


CAUTIONCAUTION CC--Change in bowel or bladder habitsChange in bowel or bladder habits

AA--A sore that won’t healA sore that won’t heal

U-U-Unusual bleeding or dischargeUnusual bleeding or discharge

TT-Thickening or lump in the breast or elsewhere-Thickening or lump in the breast or elsewhere

I-I-Persistent indigestionPersistent indigestion

OO-Obvious change in a wart or mole-Obvious change in a wart or mole

NN-Nagging Cough-Nagging Cough


New Cancer TreatmentsNew Cancer Treatments

Genetic TherapyGenetic Therapy Signaling TherapySignaling Therapy Starving The CancerStarving The Cancer


Std’sStd’s

Educate to elevateEducate to elevate AbstinenceAbstinence MonogamyMonogamy Safer SexSafer Sex

–Latex Condoms w/spermicidalLatex Condoms w/spermicidal


STD CausesSTD Causes

Direct sexual contactDirect sexual contact thru the thru the mouth, open mucus linings, mouth, open mucus linings, blood, rectum, penis and vagina.blood, rectum, penis and vagina.

Parasites and HIV can be Parasites and HIV can be spread Asexually.spread Asexually.


Sexually Transmitted Sexually Transmitted DiseasesDiseases

HIV infection-6000/day HIV infection-6000/day die in Africa-2002die in Africa-2002

ChlamydiaChlamydia GonorrheaGonorrhea Pelvic inflammatory Pelvic inflammatory

diseasedisease

98


Con’tCon’t

Genital wartsGenital warts Genital herpesGenital herpes Hepatitis BHepatitis B SyphilisSyphilis


OthersOthers

Parasites/Crabs/Pubic LiceParasites/Crabs/Pubic Lice YeastsYeasts FungiFungi TrichTrich


SyphilisSyphilis

Very CurableVery Curable Blood test sure/Blood test sure/chancrechancre maybe maybe 3 mo. Incubation?/3 stages/death3 mo. Incubation?/3 stages/death 33rdrd stage mental stage mental

instability,CVD,blindness, joint instability,CVD,blindness, joint problems,hearing,tooth etc.problems,hearing,tooth etc.

AntibioticsAntibiotics


ChlamydiaChlamydia

Very CurableVery Curable Cause PID if untreatedCause PID if untreated W/ maybe asymptomatic/vaginal W/ maybe asymptomatic/vaginal

discharge/pain/bleeding.discharge/pain/bleeding. M/watery discharge/testicular painM/watery discharge/testicular pain AntibioticsAntibiotics


GonorrheaGonorrhea

Very CurableVery Curable 700,000 new cases each year700,000 new cases each year PID/epididymitisPID/epididymitis W/asymptomatic/conjunctivitis/flourishes W/asymptomatic/conjunctivitis/flourishes

in mucous membranes-mouth,anus, etc.in mucous membranes-mouth,anus, etc. M/yellowish-white thick discharge/painM/yellowish-white thick discharge/pain Newer antibioticsNewer antibiotics


PIDPID

Major catch-all phrase for STD Major catch-all phrase for STD infectionsinfections

Up to 40 % of W/infected with Up to 40 % of W/infected with Chla/Gono develop infections, ectopic Chla/Gono develop infections, ectopic pregnancy, infertility, pelvic painpregnancy, infertility, pelvic pain

Smokers twice the riskSmokers twice the risk Many become asymptomaticMany become asymptomatic


Genital Herpes-HSV/2Genital Herpes-HSV/2 45 million people/1 million/yr45 million people/1 million/yr HSV_1 50-80% antibodies indicating HSV_1 50-80% antibodies indicating

previous exposureprevious exposure Usually active lesions produce Usually active lesions produce

transmission/1% mother to fetustransmission/1% mother to fetus 5-8 outbreaks/yr.---3 weeks:2/20 days inc5-8 outbreaks/yr.---3 weeks:2/20 days inc No cure/Acyclovir medications are used No cure/Acyclovir medications are used Cervical/anal cancersCervical/anal cancers


HPV-Genital WartsHPV-Genital Warts

CondylomasCondylomas 20 Million now/5.5 million/yr20 Million now/5.5 million/yr Usually no visible warts, penis, urethra, Usually no visible warts, penis, urethra,

labia, vulva, rectum etc.labia, vulva, rectum etc. Pap may diagnosePap may diagnose Cryosurgery/electrocautery, laser, salves Cryosurgery/electrocautery, laser, salves

and ointments and ointments No real cureNo real cure


OthersOthers

Trichomoniasis-trich protozoal STD, 5-Trichomoniasis-trich protozoal STD, 5-28 days. Can remain active outside the 28 days. Can remain active outside the body, urine/3 hr/ seminal fluid 6 hr. body, urine/3 hr/ seminal fluid 6 hr.

Public :) lice—crabs, feed on human Public :) lice—crabs, feed on human blood, 24 hr. separated from host, blood, 24 hr. separated from host, lotions, shampooslotions, shampoos

Scabies-burrowing parasite, arm pits and Scabies-burrowing parasite, arm pits and under breasts etc., medicated creamunder breasts etc., medicated cream


Human Immunodeficiency Human Immunodeficiency Virus (HIV)Virus (HIV)

Chronic disease that progressively damages Chronic disease that progressively damages the body’s immune systemthe body’s immune system

Asymptomatic period ranges from 2 to 20 Asymptomatic period ranges from 2 to 20 yearsyears– virus can be passed on to others during virus can be passed on to others during

this timethis time AIDS is diagnosed when number of CD4 T AIDS is diagnosed when number of CD4 T

cells falls to certain level or marker cells falls to certain level or marker conditions appear conditions appear

99


HIV/AIDSHIV/AIDS 467,910Deaths US-Cum. Stats Nov 467,910Deaths US-Cum. Stats Nov

20022002 Cum. Cases US 816,149Cum. Cases US 816,149 666,026 M/141,048 F666,026 M/141,048 F 9,074Children-Nov,20029,074Children-Nov,2002 White, Black, Hispanic, Asian, White, Black, Hispanic, Asian,

American Indian-order of ^ IncAmerican Indian-order of ^ Inc Ck. Ck. CDC.GovCDC.Gov /HIV/stats Web site /HIV/stats Web site


Exposure Category Male Female Total*

Men who have sex with men 368,971 - 368,971

Injecting Drug Use 145,750 55,576 201,326

Men who have sex with men and inject drugs 51,293 - 51,293

Hemophilia/coagulation disorder 5,000 292 5,292

Heterosexual contact 32,735 57,396 90,131

Recipient of blood transfusion, blood components, or tissue

5,057 3,914 8,971

Risk not reported or identified 57,220 23,870 81,091


4 %

1 %

7 1 %

1 2 %

1 3 %

AIDS Cases N=42,156*

PopulationN=285,863,000

AIDS Cases Reported in 2000 and Estimated 2000 Population, by Race/Ethnicity, United States

White, not HispanicBlack, not HispanicHispanic

Asian/Pacific IslanderAmerican Indian/ Alaska Native

*Includes 117 persons with unknown race/ethnicity

< 1 %

1 %

3 2 %

4 7 %

1 9 %


Adult/ Adolescent AIDS Rates p er 10 0,000 White Popula tionReported in 2 000

9.0

14.5

1.9

1.92.5

3.1

6.4

15.5

7.3 7.2

*

*

3.3

10.6

7.0

6.2

5.3

2.42.7

5.4

4.0

3.7

9.2

7.8 5.2

7.5

3.4

6.53.4

3.8

2.9

6.4

4.1

5.6

5.7

12.0

3.7

21 .5

< 55 -9.9

1 0+

US ra te = 7.9

Ra te p er 10 0,00 0

N= 1 3,3 61*

8.710.6

MARICTNJDEMDDC

NH12.9

7.010.0

8.110.4

7.3113.1

2.6

10.7< 5 ca ses*

6.8

17.2

*Includes cases with unknown state of residence


and Race/Ethnicity, Reported through 2000, United StatesAIDS Cases in Adults and Adolescents by Exposure Category

*Includes patients with hemophilia or transfusion-related exposures and those whose medical record review is pending; patients who died, were lost to follow-up, or declined interview; and those with other or undetermined modes of exposure

not Hispanic not Hispanic White

N umber % N umber % N umber %

68

12

8

5

Black

27

36

6

16

Hispanic

35

36

5

13

223,470

39,764

24,958

16,866

78,651

102,492

15,848

45,601

48,287

50,196

7,673

18,683

7 16 1124,551 44,699 14,823

Exposure category

Men who have sex with men (MSM)

Injection drug use (IDU)

Heterosexual contact

Total

MSM and IDU

O ther/ not identified*

329,609 287,291 139,662


The Transmission of HIVThe Transmission of HIV HIV lives within cells and body fluids HIV lives within cells and body fluids

(blood and blood products, semen, (blood and blood products, semen, vaginal and cervical secretions, breast vaginal and cervical secretions, breast milk)milk)

Spread in three waysSpread in three ways

– certain sexual activities certain sexual activities

– direct contact with infected blood direct contact with infected blood

– from infected mother to fetus or from infected mother to fetus or through breastfeedingthrough breastfeeding

100


Symptoms of HIV Symptoms of HIV

Persistent swollen glandsPersistent swollen glands Lumps, rashes, sores or growths Lumps, rashes, sores or growths

on skin or membraneson skin or membranes Persistent yeast infectionsPersistent yeast infections Flu like symptomsFlu like symptoms

101


Con’tCon’t

Unexplained weight lossUnexplained weight loss Fever and drenching night Fever and drenching night

sweatssweats OthersOthers


AIDSAIDS

3

Number of Cases

Age at Dia gnosis

AIDS Cases by Age and SexReported 1981-2000, United States

0 10 2 0 3 0 4 0 50 6 0 7 0 8 0 9 0 1 00

Female N= 134,441Male N= 640,022

0

5 ,0 0 0

1 0 ,0 0 0

1 5 ,0 0 0

2 0 ,0 0 0

2 5 ,0 0 0

3 0 ,0 0 0

3 5 ,0 0 0

4 0 ,0 0 0




Previous slide explanationPrevious slide explanation The first period of rapid increase coincides with, The first period of rapid increase coincides with,

and probably reflects, the increasing use of and probably reflects, the increasing use of prophylaxis for Pneumocystis carinii pneumonia prophylaxis for Pneumocystis carinii pneumonia and the increasing use of antiretroviral therapy with and the increasing use of antiretroviral therapy with reverse transcriptase inhibitors, such as zidovudine. reverse transcriptase inhibitors, such as zidovudine. The second period of rapid increase probably The second period of rapid increase probably reflects the increasing use of highly active reflects the increasing use of highly active combination antiretroviral therapy (HAART), such as combination antiretroviral therapy (HAART), such as with protease inhibitors, and perhaps the increasing with protease inhibitors, and perhaps the increasing use of prophylaxis for other opportunistic use of prophylaxis for other opportunistic

infections, such as Mycobacterium avium infectioninfections, such as Mycobacterium avium infection..


Personality Behavior TypesPersonality Behavior Types

Type “A” behaviors lead to CVD Type “A” behaviors lead to CVD if anger, hostility, and cynical if anger, hostility, and cynical behaviors are exhibited.behaviors are exhibited.

Type “B” behaviors are not more Type “B” behaviors are not more prone to CVDprone to CVD

Both behaviors can be altered.Both behaviors can be altered.


Major Sources of Student Major Sources of Student StressStress

FinancesFinances Family/PeersFamily/Peers CollegeCollege Job/Time Job/Time

ConstraintsConstraints Interpersonal Interpersonal

Divorce/LoveDivorce/Love

70


What is Stress?What is Stress? Stress is a disruption of one’s Stress is a disruption of one’s

Homeostasis.Homeostasis. Mr. K offers an equation:Mr. K offers an equation:Stress = The Stressor + Stress = The Stressor + Personality TraitsPersonality Traits Stressors can be physical, social, and Stressors can be physical, social, and

psychological. Stressors are similar for psychological. Stressors are similar for each of us, PT’s differ. each of us, PT’s differ. This is the KEY.This is the KEY.

Personality traits are influenced by Personality traits are influenced by heredity, physical vitality and your social heredity, physical vitality and your social environment. environment.


It’s a SecretIt’s a Secret

Running is one of the contexts I have created to Running is one of the contexts I have created to put order in my life; after 28,000 miles, I’ve put order in my life; after 28,000 miles, I’ve changed to walking. The point is, it’s not the changed to walking. The point is, it’s not the miles or hours; it’s the ability to refresh my miles or hours; it’s the ability to refresh my center of attention, to create a make believe center of attention, to create a make believe path and to find out who I really am. path and to find out who I really am.

Mr. KMr. K

What a great feeling I get each day .What a great feeling I get each day .


Stress Basics Stress Basics Stressors are events that trigger Stressors are events that trigger

reactionsreactions Stress response is the physiological Stress response is the physiological

and psychological response to and psychological response to stressors stressors

Nervous and endocrine systems Nervous and endocrine systems produce physical reactions to produce physical reactions to stressorsstressors

66


StressorsStressors Two categories of stressorsTwo categories of stressors

–eustress: stress triggered by eustress: stress triggered by pleasant stressorpleasant stressor

–distress: stress triggered by distress: stress triggered by unpleasant stressorunpleasant stressor

69


Physical Responses to Physical Responses to StressStress Autonomic nervous systemAutonomic nervous system

– parasympathetic (relaxed state)parasympathetic (relaxed state)

– sympathetic (fight-or-flight reaction) sympathetic (fight-or-flight reaction) Endocrine systemEndocrine system

– releases hormones: cortisol, releases hormones: cortisol, epinephrine, norepinephrineepinephrine, norepinephrine

67


G.A.S.G.A.S.

Predictable stages of the General Predictable stages of the General Adaptation Syndrome. (G.A.S.)Adaptation Syndrome. (G.A.S.)

–alarmalarm

–resistanceresistance

–exhaustionexhaustion


Stress BiologyStress Biology The Hypothalmus releases CRF The Hypothalmus releases CRF

(Cortiocotropin Releasing Factor)(Cortiocotropin Releasing Factor) The Pituitary releases ACTH The Pituitary releases ACTH

(Adrenocorticotropic)(Adrenocorticotropic) Cortisol is the fuel and long term it Cortisol is the fuel and long term it

destroys the immune system,destroys the immune system,


Stress and DiseaseStress and Disease

Long-term stress linked toLong-term stress linked to– increase in cardiovascular disease increase in cardiovascular disease

– impairment of immune systemimpairment of immune system

– digestive problemsdigestive problems

– cancercancer

68


Con’tCon’t

– tension headachestension headaches

– insomnia and fatigueinsomnia and fatigue

– injuries/osteoporosisinjuries/osteoporosis

– depression and other psychological depression and other psychological problems problems

– flu/colds/asthmaflu/colds/asthma


Tools for Managing Tools for Managing StressStress

Social or professional supportSocial or professional support Regular exercise Regular exercise Good nutrition Good nutrition Life Management Skills (LMS)Life Management Skills (LMS)

71


Life Management SkillsLife Management Skills

LMS’s are LMS’s are learned behaviorslearned behaviors.. They must be a part of your “bag They must be a part of your “bag

of tricks”of tricks” They are different for each of us, They are different for each of us,

but similar in importance.but similar in importance. I use many. :)I use many. :)


Mr. K’s Perfect Answers for Mr. K’s Perfect Answers for Less than Perfect PeopleLess than Perfect People

Taking action, any action, may Taking action, any action, may involve mistakes.involve mistakes.

Of course, there will be criticism, Of course, there will be criticism, no one is mistake free.no one is mistake free.


Perfect People Con’t.Perfect People Con’t. I will always set reasonable I will always set reasonable

standards for myself as I know I standards for myself as I know I can’t be perfect.can’t be perfect.

Yes, there is a possibility Yes, there is a possibility someone may think I’m no good. someone may think I’m no good. Everyone has different values!Everyone has different values!


Perfect People Con’t.Perfect People Con’t.

I accept myself I accept myself for who I am!for who I am!


Children Learn What They LiveChildren Learn What They Live

If a child lives with love, they learn loveIf a child lives with love, they learn love If a child learns with hate, they learn hateIf a child learns with hate, they learn hate If a child lives with abuse, they learn to If a child lives with abuse, they learn to

abuseabuse If a child learns with generosity, they If a child learns with generosity, they

learn to share learn to share If they live with beauty, they find beauty If they live with beauty, they find beauty

all aroundall around


Children ContinuedChildren Continued

If they live with ugliness, they find If they live with ugliness, they find the world uglythe world ugly

If a child lives with envy, they learn If a child lives with envy, they learn discontentdiscontent

If with encouragement, they learn If with encouragement, they learn confidenceconfidence


Let’s Look AtLet’s Look AtThe Handwriting on The Wall The Handwriting on The Wall

IN YOUR SITUATIONIN YOUR SITUATION



• “• “Cheese” is a symbol for whatever is Cheese” is a symbol for whatever is important to you—the way you do your important to you—the way you do your job, relationships with other people, job, relationships with other people, health, peace of mind, etc.health, peace of mind, etc.

• What is What is youryour Cheese Cheese and where are you and where are you looking for it?looking for it?

• • The Maze is where you look for CheeseThe Maze is where you look for Cheese— — your life, job, your life, job, community, or family community, or family



What are you holding on to?What are you holding on to?

CHANGE WILL HAPPEN!!CHANGE WILL HAPPEN!!• • An old way of doing your job? An old way of doing your job?

• • An old way of behaving?An old way of behaving?


If You Do Not Change, If You Do Not Change, You Can Become Extinct!You Can Become Extinct!


Are you becoming extinct in theAre you becoming extinct in theold way you are doing things? old way you are doing things?

What companies are now extinctWhat companies are now extinctbecause they did not change?because they did not change?


ExamplesExamples• • Pan AmPan Am• • Woolworth’sWoolworth’s• PolaroidPolaroid• who else?who else?


It Is Safer To SearchIt Is Safer To SearchIn The MazeIn The Maze

Than Remain In AThan Remain In ACheese-less SituationCheese-less Situation


Do you realize there is always Do you realize there is always New Cheese in the Maze New Cheese in the Maze

– – whether you believe it or not?whether you believe it or not?

It Is Safer To SearchIt Is Safer To SearchIn The MazeIn The Maze

Than to RemainThan to RemainIn A Cheese-less In A Cheese-less

SituationSituation



What are you afraid of?What are you afraid of?Why does this frighten you?Why does this frighten you?

Discuss with the Person next to YouDiscuss with the Person next to You3 Minutes Each3 Minutes Each


What would you do differentlyWhat would you do differently– – in the way you do your job in the way you do your job

or live your life –or live your life –if you were completely unafraid? if you were completely unafraid?

How would this How would this improve your situation?improve your situation?



How How goodgood do you think you will do you think you willfeel when you move beyondfeel when you move beyond

your fear to find your New Cheese?your fear to find your New Cheese?



What changes are occurring in What changes are occurring in your industry or your life your industry or your life

that will help you see what you are that will help you see what you are doing is old and ineffective?doing is old and ineffective?


The Quicker You Let The Quicker You Let Go Of Old CheeseGo Of Old Cheese The SoonerThe SoonerYou Find New CheeseYou Find New Cheese


Can you change Can you change quicklyquickly enough enough to succeed in a rapidly to succeed in a rapidly

changing world?changing world?

The Quicker You Let The Quicker You Let Go Of Old CheeseGo Of Old Cheese The SoonerThe SoonerYou Find New CheeseYou Find New Cheese



What new beliefs about change What new beliefs about change – – like “like “I can gain from the changeI can gain from the change”– ”–

could you adopt today that would could you adopt today that would work to your advantage? work to your advantage?


Who Are YouWho Are YouIn The Story?In The Story?

Which character most Which character most represents the way you represents the way you

typically deal with change?typically deal with change?


SNIFF?SNIFF?

Who can smell change in the air.Who can smell change in the air.


SCURRY? SCURRY?

Who goes into action immediately.Who goes into action immediately.


HEM?HEM?Who does not want to change.Who does not want to change.

““It’s Not Fair!”It’s Not Fair!”


HAW?HAW?Who is startled by change, but then Who is startled by change, but then

laughs at himself, changes and moves laughs at himself, changes and moves on to enjoy New Cheese.on to enjoy New Cheese.


Who Are YouWho Are YouIn The Story?In The Story?

Please Go To Please Go To Your CornerYour Corner


• • What scares Sniff about change?What scares Sniff about change?

• • What excites Sniff about change?What excites Sniff about change?


• • What scares Scurry about change?What scares Scurry about change?• • What excites Scurry about change?What excites Scurry about change?


• • What scares Hem about change?What scares Hem about change?• • What excites Hem about change?What excites Hem about change?


• • What scares Haw about change?What scares Haw about change?

• • What excites Haw about change?What excites Haw about change?


End of Part OneEnd of Part One 15 minute break15 minute break


It is not the strongest It is not the strongest who survive, who survive,

nor the most intelligent, nor the most intelligent, but those who are but those who are

most responsive to change.most responsive to change.


……in other words…in other words…Move To The New CheeseMove To The New Cheese

And Enjoy It!And Enjoy It!


THE THE CHEESE CHEESE

EXPERIENCEEXPERIENCE

An A-Mazing Way ToAn A-Mazing Way ToDeal With ChangeDeal With Change

In Your Work and LifeIn Your Work and Life

Part TwoPart Two


My Angry ScoreMy Angry Score

Is it serious?Is it serious? Am I justified?Am I justified? Can I make a difference?Can I make a difference? If yes to all three, anger is a If yes to all three, anger is a

positive life management skill!positive life management skill!


Strategies for Conflict Strategies for Conflict ResolutionResolution

Win-WinWin-Win Compromise Compromise Going to a 3rd party Going to a 3rd party Win-Lose Win-Lose Avoidance Avoidance

106


7 Characteristics of Good 7 Characteristics of Good CommunicatorsCommunicators

Care about the other pt. of viewCare about the other pt. of view Assertive, not aggressiveAssertive, not aggressive Honest & AccurateHonest & Accurate Express doubt and confusion if nec.Express doubt and confusion if nec. Share, don’t imposeShare, don’t impose ListenListen Provide feedbackProvide feedback


Ch. 23 Violence and AbuseCh. 23 Violence and Abuse

Usually 3 main types:Usually 3 main types:

SexualSexual– Date rape (18-24) usually involves alcoholDate rape (18-24) usually involves alcohol

PhysicalPhysical EmotionalEmotional

– VerbalVerbal


ViolenceViolence

Most behaviors are learned.Most behaviors are learned. Some PositiveSome Positive Some Negative Some Negative In any case, it’s about control and In any case, it’s about control and

perpetrated by the male 90% and perpetrated by the male 90% and female 10%female 10%

If the violence is on campus, 80% of If the violence is on campus, 80% of the time it’s by an athlete. By law the the time it’s by an athlete. By law the Ramstead Act makes us report crime.Ramstead Act makes us report crime.


Major Influences of ViolenceMajor Influences of Violence

HeredityHeredity Drugs and AlcoholDrugs and Alcohol EnvironmentalEnvironmental

SocietySocietyFamilyFamilyCultureCulture


Breaking the ChainBreaking the Chain

To break the chain of Negative To break the chain of Negative learned violent behaviors, you learned violent behaviors, you must UNLEARN the action by must UNLEARN the action by any way possible.any way possible.LMS-add to your bag of tricks.LMS-add to your bag of tricks.


LMS for Behavior ChangeLMS for Behavior Change Professional CounselingProfessional Counseling Therapy-1/1, Group etc.Therapy-1/1, Group etc. Clergy/Religion/PhysicianClergy/Religion/Physician Family EducationFamily Education Medical RxMedical Rx LMS’s as numerous as the people in LMS’s as numerous as the people in

this room.this room.


Mr. “k”’s Positive NotesMr. “k”’s Positive Notes

I’ve learned that making a “living” I’ve learned that making a “living” is not the same thing as making a is not the same thing as making a life.life.

I’ve learned that regardless of your I’ve learned that regardless of your relationship with your parents, relationship with your parents, you’ll miss them when they are gone.you’ll miss them when they are gone.


Positive Notes Con’t.Positive Notes Con’t.

I’ve learned to dangle more carrots I’ve learned to dangle more carrots and to give more ATTA-BOY/GIRL and to give more ATTA-BOY/GIRL AWARDS.AWARDS.

I’ve learned that I can’t remember I’ve learned that I can’t remember what it was that I lost sleep over last what it was that I lost sleep over last night.night.


Positive Notes Con’t.Positive Notes Con’t.

I’ve learned that even when you I’ve learned that even when you have pains, you don’t have to be have pains, you don’t have to be one.one.

I’ve I’ve learnedlearned that life sometimes that life sometimes gives you a second chance.gives you a second chance.


Positive Notes Con’t.Positive Notes Con’t. I’ve learned I still don’t know what I I’ve learned I still don’t know what I

want to be when I grow up.want to be when I grow up. I’ve learned that I still have a lot I’ve learned that I still have a lot

to learn.to learn. I learned that LIFE is what I learned that LIFE is what

happens while you are spending happens while you are spending time planning for life. time planning for life.

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How We Learn The Percentage (%) Of Information That We Retain When We: