physical/health core

7/30/2019 Physical/Health CORE

1/22

PHYSICAL ASPECT

(CORE)Health Screening

NutritionFitness

HEALTH SCREENING RECOMMENDATIONS ARE GEARED TOWARDS MEN ONLY

Jeff Thompson


2/22

Health Recommendations

Dental Check-up = Yearly

Doctors Check-up/Physical = Yearly


3/22

Health Screening

20s Height and weight- Every 3 years

Blood pressure- At all appointments; at least once every 3years, more frequently if high

Cholesterol screening- At least every 5 years, morefrequently if it is high

Diabetes screening- Every 3 years for those with risk factors

Chlamydia & STD screening-Once a year for sexually active

men up to age 26, and after for those at risk Glaucoma screening- Every 3 - 5 years for men at high risk,

at least once for men with no risk

Melanoma screening- At least every 5 years, no more often

than once a year for men at high risk


4/22

30s Cholesterol screening- Every 3 years for those with

risk factors

Glaucoma screening- Every 2 - 4 years

40s Diabetes screening- Every 3 years for men with

risk factors over 45 years Colorectal cancer screening- For men at high risk colonoscopy not less frequently than every 10years or fecal occult blood test (FOBT) every year

and sigmoidoscopy every 5 years Prostate cancer screening- Counseling for men at

high risk and possible prostate-specific antigen(PSA) and digital rectal exam


5/22

50s

Diabetes screening- Every 3 years

Colorectal cancer screening- Colonoscopy every 10years or fecal occult blood test (FOBT) every yearand sigmoidoscopy every 5 years

Prostate cancer screening- Counseling and possible

prostate-specific antigen (PSA) and digital rectalexam

60s +

Glaucoma screening- Every 2-4years up until age 65, then every1-2 years
http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=WS1LgL1yPx-RwM&tbnid=6CV6r8ToDF5bPM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.sodahead.com%2Ffun%2Fif-a-60-year-old-man-has-a-kid-with-a-20-year-old-female-should-he-be-arrested%2Fquestion-1609175%2F&ei=WQ40UZDvGcjM0wGasYC4BA&bvm=bv.43148975,d.dmQ&psig=AFQjCNFfhrftIsZPPHeLgaxHb8W_QAzSkQ&ust=1362452436785672


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TOTAL FITNESS3 ASPECTS

GOOD NUTRITION

WEIGHT LIFTING

AEROBIC EXERCISE

FITNESS = 80% NUTRITION(DIET) 20% EXERCISE!!!


7/22

NUTRITION
http://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=mw7Kj6etzPs71M&tbnid=SCKXala51ZRdZM:&ved=0CAUQjRw&url=http%3A%2F%2Fhealthyblackmen.org%2F2012%2F11%2F12%2Ffoods-men-eat%2F&ei=KQM0UZqzBYrK0wGe1ICoCw&bvm=bv.43148975,d.dmQ&psig=AFQjCNH5yHdYn18AiNiQ1_v1EzVA96xtJA&ust=1362449561738676


8/22

GENERAL WEIGHT LOSS/GAIN

Calories in > Calories burned =Weight gain

Calories in < Calories burned = Weight loss

Tracking Calories In:

My Fitness Pal- http://www.myfitnesspal.com/

Lose It- http://www.loseit.com/ SuperTracker-

http://www.choosemyplate.gov/supertracker-

tools/supertracker.html
http://www.myfitnesspal.com/http://www.loseit.com/http://www.choosemyplate.gov/supertracker-tools/supertracker.htmlhttp://www.choosemyplate.gov/supertracker-tools/supertracker.htmlhttp://www.google.com/url?sa=i&rct=j&q=&esrc=s&frm=1&source=images&cd=&cad=rja&docid=9uR6l__PPjRMiM&tbnid=v8b2bM-0xnJBbM:&ved=0CAUQjRw&url=http%3A%2F%2Fwww.amazon.com%2FFitNow-Inc-Lose-It%2Fdp%2FB0061S5NNO&ei=KyU0UfCILIf50gGQk4Bg&bvm=bv.43148975,d.dmQ&psig=AFQjCNHyI7OH8bE03heCDoxmigkgpbJhuA&ust=1362458271712472http://www.choosemyplate.gov/supertracker-tools/supertracker.htmlhttp://www.choosemyplate.gov/supertracker-tools/supertracker.htmlhttp://www.choosemyplate.gov/supertracker-tools/supertracker.htmlhttp://www.loseit.com/http://www.myfitnesspal.com/


9/22

Calories burned:

Based on: Exercise- Calories burned exercising

Resting (Basal) Metabolic Rate- Calories burned at

rest Calorie monitors are the most accurate way

to track this but still cant calculate the EXACTnumber of calories burned Bodybugg, Bodymedia fit, Fitbit, Garmin, Polar

Calories burned are difficult to

accurately track


10/22

Why is it important for meto watch what I eat if

everything is about

calories in vs. caloriesout??


11/22

Eating Healthy Will:

REDUCE THE RISK OF DISEASE AND ILLNESS (cancer,diabetes, asthma, osteoarthritis, high cholesterol,hypertension, obesity, pregnancy complications, andother heart diseases)

Enhance the results from the stimulus of exercise Improve health and athletic performance

Increase energy levels

Favorably alter body composition (Ex: lose inches,gain muscle etc.)

Speed up metabolism = More calories burned (lossed)


12/22

MACRONUTRIENTS

Strive for a diet that emphasizes fruits,vegetables, whole grains, and fat-free orlow-fat milk and milk products. Include

lean meats, poultry, fish, beans, and nuts.Choose foods that are low in saturated fats,trans fats, cholesterol, salt, and added sugar

READ NUTRITION LABELS

LEAN PROTEINS, STARCHY CARBS, andFIBROUS CARBS are foods that make up a

good diet


13/22

FATS

Saturated Fats & Trans Fats = Bad Fats Raise Cholesterol Levels and clog arteries

Primarily found in animal products (pork, chicken,beef, cheese, butter, milk etc) also in fast food,

baked goods Unsaturated Fats = Good Fats

Good for diet

Mono-unsaturated Olive oil, canola oil

Poly-unsaturated Peanut butter, avocado, sunflower, safflower, soybean,

corn oil

~ 20-35% of daily caloric intake


14/22

Carbohydrates

Fuel Source for body (priority) Consists of sugars, starches, and or fibers

Focus on eating starchy & fibrous carbs

USE THE GLYCEMIC INDEX

Foods with a glycemic index of 70 or higher wontdo you much good and may set you back

TRY TO EAT FOODS


15/22

Proteins

Help body build and repair muscle cells, redblood cells, enzymes and other tissues

Necessary to help build muscle which leads

burns calories The leaner the cut of meat, the better

Beans, fat free cottage cheese and fat free

yogurt, egg whites are good also More protein for more active activity or

weightlifting

~ 10-35% of daily caloric intak


16/22

Extra Weight Loss Tips

Eat 5-6 times a day but make them SMALLERMEALS.

Good to eat on a small plate

Chew food well and eat slowly: brain needstime to communicate that you are full

Stop eating when you feel satisfied not full

HYDRATE, HYDRATE, HYDRATE: drinkadequate WATER (72 oz-women, 104oz-men)

Drink 1-2 cups of water before meal to controleating more efficiently


17/22

Lean Body Weight Gain Tips

Eat 4-6 Times a day Consume more calories Eat more energy dense foods (higher calorie nutritious

foods

Eat larger portions Spread protein throughout the day Strength Resistance Training Ingest protein within 90 minutes of a workout b/c this

helps maximize gains Beverages- Healthy Juices, dairy, smoothies with

supplements etc Dont neglect the importance of carbs and healthy

fats. It takes more than protein


18/22

Weight Training

Muscle is the only part of the body that burnscalories

For every pound of muscle put on by the body,

and extra 50 calories will be expended while wesleep

Metabolism stays elevated for longer in the day

after weightlifting thus burning more calories atrest

Helps avoid many musculoskeletal injuries that

come from deconditioned & weak muscles


19/22

Weight Training

Make sure to switch up training every 4-6weeks or else your body will get used to it andstop producing new results

5 Major/Primary Muscles to work: Quads,Chest, Back, Shoulders, Hamstrings

3 Secondary Muscles to work: Biceps, Triceps,

and Core Not as important as primary Ideal to lift weights 4-6 times per week

Incorporate flexibility, balance, and coretraining into the weight training


20/22

Aerobic Exercise

AKA Cardio

Research confirmed that an individualscardiorespiratory fitness level is one of thestrongest predictors of morbidity and mortality

Warm-up & cool down are very important

MAX HEART RATE (Max HR) = 220- Age


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Aerobic Exercise SuggestionsShould be doing Moderate or Vigorous-intensity

activity weekly according to the requirementsbelow

Moderate-Intensity aerobic activity (briskwalking)At least 30 mins a day for 5 days (150 mins per

week)

55-70% of Max HR

Vigorous-Intensity aerobic activity(jogging/running)At least 25 mins a day for 3 days (75 mins per

week)

>70% of Max HR


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LINKS/ RESOURCES

http://www.cdc.gov/family/checkup/

http://www.webmd.com/

http://www.myfitnesspal.com/ http://www.loseit.com/

http://www.choosemyplate.gov/supertracker-

tools/supertracker.html http://www.metaboliceffect.com/

http://www.t-nation.com/

http://www choosemyplate gov/
http://www.cdc.gov/family/checkup/http://www.webmd.com/http://www.myfitnesspal.com/http://www.loseit.com/http://www.choosemyplate.gov/supertracker-tools/supertracker.htmlhttp://www.choosemyplate.gov/supertracker-tools/supertracker.htmlhttp://www.metaboliceffect.com/http://www.t-nation.com/http://www.choosemyplate.gov/http://www.choosemyplate.gov/http://www.t-nation.com/http://www.t-nation.com/http://www.t-nation.com/http://www.metaboliceffect.com/http://www.choosemyplate.gov/supertracker-tools/supertracker.htmlhttp://www.choosemyplate.gov/supertracker-tools/supertracker.htmlhttp://www.choosemyplate.gov/supertracker-tools/supertracker.htmlhttp://www.loseit.com/http://www.myfitnesspal.com/http://www.webmd.com/http://www.cdc.gov/family/checkup/

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