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Michael AuzenneInstructorGCM, CJCFITNESS AND WELLNESSI. DEFINITIONSA. Physical Fitness: the condition of the body that enables an individual to use his or her body in activities requiring strength, muscular endurance, flexibility, coordination, agility, power, balance, and speed with undue experience of fatigue.B. Wellness: the condition of the human organism consisting of its’ health and disease status on risk potential. 1. “Wellness” varies death to optimal well-being.2. Genuine health or wellness is just not the absence of disease but a positive state of well-being.II. FITNESS / WELLNESS RELATIONSHIP A. Physical fitness can be divided into two categories: 1. Health: strength, flexibility, cardiovascular endurance, and body composition; the most important component to “quality of life.” 2. Motor: coordination, agility, speed, and balance.III. FACTORS THAT INFLUENCE FITNESS / WELLNESS A. “Wellness Lifestyle” can be visualized in the shape of a pyramid: 1. Foundations of a Healthy Lifestyle a. Self-Responsibility (top) b. Stress Management c. Cease Smoking d. Weight Control e. Proper Nutrition f. Exercise (bottom)IV. STATUS OF LAW ENFORCEMENT PROFESSION A. As a group, law enforcement has a poor health profile. B. High incidents of stress-related disorders include: 1. Alcoholism 2. Divorce 3. SuicideV. THE SIGNIFICANT IMPACT OF PHYSICAL FITNESS A. Physical Health 1. Reduces coronary risks 2. Weight loss 3. Reduces fatigue B. Emotional Health 1. Decreased anxiety and depression 2. Improves self-concept 3. Ability to deal with stress C. Job Performance 1. Increased Alertness 2. Reduced Absenteesim 3. Increased Productivity 4. Reduced Healthcare CostVI. NUTRITION PROGRAM A. The Cooper Clinic 1. Eat a well-balanced diet with a variety of foods at each meal. 2. Establish consistent eating patterns; 3 meals a day. 3. Decrease caloric intake and increase calorie expenditure. 4. Eat fewer foods high in fat. 5. Eat less sugar. 6. Eat more high volume, high fiber, low calorie foods. 7. Eat smaller meat portions. 8. Eat particular meats. 9. Prepare foods in a manner that minimizes fat. 10. Limit alcohol intake. 11. Eat low calorie snacks. 12. Drink 6-8 glasses of fluid daily. 13. Eat slowly in a relaxed, pleasant environment. 14. Choose crunchy foods. 15. Pre-plan meals. 16. Limit sodium intake. 17. Eliminate external food cues. 18. Incorporate more activity into your daily schedule. 19. Find ways to deal with stress effectively, without food or alcohol. 20. Establish lifelong eating and exercise habits for permanent weight control.VII. BMR FORMULASA. Katch – McArdle Formula for Lean Body Mass (LBM)Men’s LBM = Weight – [(Body Fat Percent – Essential body fat (2%) x Weight)](Michael) = 219 – [(26.4% -2%) x 219] = 219 – (24.4% x 219) = 219 – (.244 x 219) = 219 – 53.436 = 165.564 = 165 lbs.Women’s LBM = Weight – [(Body Fat Percent – Essential body fat (10%) x Weight)](Marisa) = 148 – [(28.9% - 10%) x 148] = 148 – (18.9% x 148) = 148 – (.189 x 148) = 148 – 27.972 = 120.028 = 120 lbs.B.Mifflin – St.Jeor FormulaMen’s Formula (Michael)Caloric Intake = [10 x lean body mass (kg)] + [6.25 x height (cm)] – [5 x age (y)] + 5= (10 x 74.8427) + (6.25 x 175.26) – (5 x 38) + 5= 748.427 + 1095.375 – 190 + 5= 1658.802= 1,659 calories per dayWomen’s Formula (Marisa)Caloric Intake = [10 x lean body mass (kg)] + [6.25 x height (cm)] – [5 x age (y)] – 161 = (10 x 54.4311) + (6.25 x 165.1) – (5 x 35) – 161 = 544.311 + 1031.875 – 175 – 161 = 1240.186= 1,240 calories per dayRemember to subtract 2% from a man’s body fat percentage and 10% from a woman’s body fat percentage for essential body fat when figuring lean body mass.C.Balanced DietA balanced diet is one in which the percentages of the total equivalents of proteins, carbohydrates, and fats total 100%. The best balance ratio to lose weight is 50%/30%/20%. Protein intake should be 50%, Carbohydrate intake should be 30%, and Fat intake should be 20%. Also, balancing your diet includes dividing your total caloric intake by 3 meals day.Proteins = 4 calories for every 1 gram of proteinCarbohydrates = 4 calories for every 1 gram of carbohydrateFats = 9 calories for every 1 gram of fatMichael1659 / 5 meals a day = 331.8 or 332 calories per meal332 x .50 = 166 calories of protein per meal; 166 / 4 = 41.5 or 42 grams of protein 332 x .30 = 99.6 calories of carbs per meal; 99.6 / 4 = 24.9 or 25 grams of carbs332 x .20 = 66.4 calories of fats per meal; 66.4 / 9 = 7.4 or 7 grams of fatsMarisa1240 / 5 meals a day = 248 calories per meal248 x .50 = 124 calories of protein per meal; 124 / 4 = 31 grams of protein248 x .30 = 74.4 calories of carbs per meal; 74.4 / 4 = 18.6 or 19 grams of carbs248 x .20 = 49.6 calories of fats per meal; 49.6 / 9 = 5.5 or 6 grams of fatsRemember that it is typically unhealthy for men to eat less than 1,500 calories a day and for women to eat less than 1,200 calories a day. ................
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