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What is Healthy mind map 11/17/20 Section -02, 30 min of moderate exercise…
What is Healthy mind map 11/17/20 Section -02
Physical Fitness/Health
cardiorespiratory fitness
walk tests
for less physically fit individuals
VO2 Max testing
<20 see cardiologist, 20-30 low fitness, 30-50 healthy, 40-50 athletic, >50 elite
Respiratory Exchange Ratio
0.7 indicates pure lipid utilization, 0.85 indicates half lipid and half aerobic utilization, and 1 indicates that you are purely using aerobic glycolysis
CVD Risk factors
Age
Men: > 45, Women: > 55
Family history
MI, coronary revascularization, or sudden death
Hypertension
Systolic BP > 130 or diastolic BP > 80
Dislipidemia
HDL < 40 or LDL > 130
Obesity
BMI > 30 or waist circumference > 102 cm for men and > 88 cm for women
Physical inactivity
Less than 30 mins of moderate intensity physical activity at least 3 days a week
Diabetes
Fasting glucose > 126
sub-maximal, maximal, and field tests
body composition
bod pod
skinfold test
bioelectrical impedance
Body fat numbers to look for: men- minimal fat = 3%, average fat=13.5%, excessive fat= >22%. women- minimal=10%, average=20%, excessive= >32%
flexibility
Sit and reach
Men 20-29: 30-33cm
Women 20-29: 33-36cm
FMS
score: 0-3
0 indicates pain
3 = little/no difficulty
Functional Reach Test
Low risk = >25.4 cm (>10 in)
balance
BESS test
Women 20-29: goal is 0-7
Men 20-29: goal is 0-6
Y-balance
Male: A (93), PM (105), PL (105)
Female: A (70), PM (93), PL (93)
Movement
FMS
Scores on scale of 1-3
3- perfume movement without compensation, 2- able to do movement but some compensation, 1- unable to do movement, 0- pain with movement
Clearing tests passed
muscular fitness
%1 RM
hand grip dynamometry
health risk screening
BP
Normal: 120/80
Stage 1 hypertension: 130-139/80-89
Stage 2 hypertension: 140/90
HR
normal: 60-100bpm
brachycardia: below 60bpm
tachycardia: over 100bpm
may indicate cardiovascular risk
ECG/EKG
Mental Health
7 -9 hours of sleep a night
five minutes of meditation
Happiness
Having a positive mindset
Growth mindset
goal setting
being comfortable in your own skin- having self-respect and self-confidence
nutrition
diets
keto
whole 30
Clean Food (avoid processed foods)
Low carb
Hydration
2.5-3.5 liters/day
17-20 ounces of water 2 to 3 hours prior to workout
8 ounces after workout
spiritual
self fulfillment
ethics
religion
morality
social
Boosts emotional well-being
occupation
spending time with family/loved ones
intellectual
education
experiences
Peer interaction
Emotional
Managing stress
Embracing different emotions
recognize and express emotions
30 min of moderate exercise, 5 times a week or 20 min of high intensity exercise 2-3 times a week