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PHYSICAL ACTIVITY, YOUR HEALTH, AND YOU STEVEN RASPA, B.SC.


TODAY'S GAMEPLAN

YOUR CARDIOVASCULAR HEALTH

WHAT IS SEDENTARY BEHAVIOUR?

COMMON EXERCISE TERMS

CURRENT PHYSICAL ACTIVITY RECOMMENDATIONS


YOUR CARDIOVASCULAR HEALTH

What is your Cardiovascular System made of?

A HEART PUMPS 7000 LITRES A DAY

BLOOD VESSELS

BLOOD

2X AVG. 5 LITRES


THE 7 PILLARS OF YOUR CARDIOVASCULAR HEALTH


CARDIORESPIRATORY FITNESS Can you handle the burn? Your Genetics 33%

Exercise 34%

CRF

Sedentary Time 33%

#1 most powerful risk factor for heart disease within your control.


YOUR CARDIOVASCULAR HEALTH

Diseases can develop in the various components of your Cardiovascular System, leading to Heart Disease HEART ATTACK STROKE CHEST PAIN SUDDEN DEATH HEART FAILURE

#1 90%

Cause of death in Canada & USAÂ Of Canadians over 20 have at least 1 modifiable risk factor for heart disease


YOUR CARDIOVASCULAR HEALTH

You can (and should!) do something about your 9 modifiable risk factors for Heart Disease WAIST SIZE

DIABETES

ALCOHOL

HIGH CHOLESTEROL

SMOKING

STRESS

POOR DIET

HIGH BLOOD PRESSURE

SEDENTARY BEHAVIOR

Together cause up to 94% of all heart attacks


WHAT IS SEDENTARY BEHAVIOUR?

sed•en•ta•ry (ADJECTIVE)

WALKING LESS THAN 5000 STEPS A DAY

NOT DOING AT LEAST 30 MIN. OF EXERCISE AT LEAST 3X/WEEK

ACTIVITY REQUIRING LITTLE MOVEMENT


WHAT IS SEDENTARY BEHAVIOUR?

1 out of 3 People lead a sedentary lifestyle

Living a sedentary lifestyle is more deadly than smoking. Period.


SEDENTARY BEHAVIOURS &       PHYSICAL (IN)ACTIVITY "Even though I drive to work and sit 8 hours a day, I jog twice a week. I'm safe, right?"

FACT: Being sedentary for long periods of time is bad for your health, even if you're physically active.


EXERCISE AND PHYSICAL ACTIVITY

Exercis Organized e &

Physical Activity Any movement of the


EXERCISE 101 Aerobic/ Cardio Exercise

Minutes to

Anaerobic Exercise

Seconds


COMMON EXERCISE TERMS Resistance Training: Exercises that involve movement against a force

Repetitions (Reps): The number of times an exercise is performed Sets: A number of reps grouped together

Mary did 2 sets of 20 reps for her pushup exercise.


COMMON EXERCISE TERMS Circuit: A number of exercises done one after the other High Intensity Interval

Frank's HIIT workout  alternated between sprinting for

Training (HIIT): Short burst of

30 seconds

intense exercise, rest, repeat!

and walking for 2

Maximum Heart Rate (MHR):

minutes for a total of

Calculated as 220 - your age!

20 minutes.


EXERCISE INTENSITY The Talk Test Can you talk or sing comfortably? I can sing Ed Sheeran easy = Light to Moderate Exercise I can barely finish my story = Vigorous Exercise I can't get a word out! = All-Out Maximal Exercise


EXERCISE INTENSITY Rate of Percieved Exertion How do you feel? 6 = "I feel nothing at all"          9-11 = Light Exercise  12 = "I'm sweating but not exhausted"       12-17 = Moderate to Vigorous Exercise 20 = "I'm maxed-out!"


EXERCISE INTENSITY Using your Heart Rate Are you in the zone? 55-65% of your MHR = Light Exercise       65-75% of your MHR = Moderate Exercise       75-95% of your MHR = Vigorous Exercise 96%+ of your MHR = All-Out Maximal Exercise


WANNA GET FITT? FITT Frequency - How often? Intensity - Talk Test, Perceived Exertion, or % MHR Time - How long is your workout? Type - Aerobic (running) or Anaerobic (weights)


A DOSE OF EXERCISE The "Balancing Act": 60

Frequency

Dose Intensity

minutes of moderate exercise 3x a week. The "Walk n' Talk": 30 minutes

Time

of light exercise 5x a week. The "Weekend Warrior": 150 minutes of vigorous exercise 1x a


WHY EXERCISE? Blood Pressure Cholesterol Medication

WAIST SIZEÂ HIGH CHOLESTEROL DIABETES HIGH BLOOD PRESSURE STRESS DEPRESSION

Medication

Exercise


CAUSE AND EFFECT a.k.a. a Dose-Response Relationship 40%

30%

Reduced Chance of Death

20%

10%

0% 0 min

15 mins

40 mins

65 mins

Daily Exercise Time

90 mins


LET'S GET MOVING! 1. You're on the fence: Start with a 10 minute walk..tonight! 15 minute walk 25 minute walk 30 minute walk 5x a week and try to sit less everyday :)


LET'S KEEP MOVING! 2. You know the ropes Try aerobic exercise at a moderate to vigorous intensity for 30 minutes 2-3 days a week Talk Test Perceived Exertion Heart Rate Incorporate resistance exercise 2 days a week


LIVE THE FITT LIFE 3. You're a pro! (6 months+) Amp up and reach for 150 minutes of moderateto-vigorous exercise per week Incorporate HIIT sessions 2-3 days a week 20-60 seconds BURST 20-60 seconds REST


BONUS POINTS! 1) Quit Smoking 2) Eat a balanced diet

3) Relax!

4) Get your zzz's 5) Party Responsibly


READ (AND MOVE) ON Despres, J. (2016). Physical activity, sedentary behaviors and cardiovascular health:when will cardiorespiratory fitness become a vital sign? Canadian Journal of Cardiology (32), 505-513. How the Heart Works. Retrieved from https://www.heartcarewa.com.au/heartinfo/facts-information/how-the-heart-works Reed, J., Pipe, A. (2016). Practical Approaches to Prescribing Physical Activity and Monitoring Exercise Intensity. Canadian Journal of Cardiology (32), 514-522. Warburton, D., Bredin, S. (2016). Reflections on physical activity and health: what should we recommend? Canadian Journal of Cardiology (32), 505-513. Wasfy, M., Baggish, A.L. (2016). Exercise Dose in Clinical Practice. Circulation (133), 2297-2313.


! 1.

A sedentary lifestyle kills more people than smoking. FUTURE ORIENTED

4.

The future is all about technology and multiscreening. Education can't lag behind.

2.

LEARNING BECOMES INTERESTING It engages and challenges students with brand new and interactive methods.

3.

IMPROVES SKILLS Technology improves and enhances various skills, including digital learning, collaboration, and problem-solving.

INCREASES COLLABORATION Students can work and collaborate with people in other locations. Distance learners can join online classes.

5.

REDUCES WEIGHT & SAVES PAPER Students have to carry less books, but instead a laptop or tablet with their lessons and projects in it.


OUR SERVICES As a global, full-services firm, we offer several different services ranging from Architecture to Interior Design.

ARCHITECTURE CONSULTING ENGINEERING INTERIOR DESIGN LANDSCAPE ARCHITECTURE LIGHTING DESIGN PLANNING + URBAN DESIGN PRODUCT DESIGN RENOVATION + RESTORATION SPACE MANAGEMENT SUSTAINABILITY CONSULTING VISUAL COMMUNICATIONS


WORLD WIDE RANKINGS

#3

#5

#1

U.S. Educational Firm, Building Design and Construction

Global Health Firm, World Architecture and Consulting

Admired Healthcare firms world wide and interior


METAPHYSICS When in front of the class, make eye contact. Speak loudly. Tell a short, interesting story. Gesture with your hands.  Move around.

Physical Activity, Your Health, and You  
Physical Activity, Your Health, and You  
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