Personal Fitness Plan
Reflection
Upon learning that a 3 month long project would be required for the course, I was scared stiff thinking how will I ever keep up with it and what will it require. About a month ago, I’m sure I was in the same position as most of the other students as I had let it slip away from me, forgetting all about it as I focused on work currently due, and not work eventually do. This required sitting down and evaluating where I had been for the previous 2 months and how would I ever be able to recall it all. Then I realized, this is easier than it seems.
None of us had our FITNESSGRAM results from taking PHED205 or other courses, so rather than trying to pull answers out of thin air, the only thing I could do to improve whatever those scores were was to improve my overall health and physical abilities. Sure, I could have joined a gym, but that has never gone too well for me since my days of high school when I’d be dropped off at the gym, slip out the back door, head to Burger King, Taco Bell, or McDonald’s for an hour, then get back just as my ride was coming to get me. Instead, I function better in a team setting, working out as a group. This semester was actually quite perfect for that.
Most of my exercise this semester has come from the physical demands of my course schedule. In PHED 282, classes had been broken into units of badminton, lacrosse, and softball. As an activity, I am enrolled in Track and Field that provides a solid workout through warm-ups, drills, and activities. Even this class, PHED 212, has provided a good deal of exercise as we analyzed the movements by, in most cases, performing them ourselves in a series of sports skills, as I like to call it. While most student life is spent sedentary and confined in study rooms, I have been working out more this semester than ever before, and am in the best physical shape I have been in since my sophomore year of high school (2002-03).
My slow decline over the last five or so years was due to my biggest physical struggle- rheumatoid arthritis. At the age of only 17, I was diagnosed with rheumatoid arthritis by the head of the rheumatology department of Brigham & Women’s Hospital. The disease crippled my body to the extent that my muscles had become weak, joints ached with every movement, and lost about 45% of the rotation in my wrists, shoulders, and hips. It was not easy beginning my senior year of high school with a cane, slowly deteriorating my way to needing a wheelchair. Fortunately, it did not reach that extent.
I have come a long way in my recovery, undergoing two years of physical therapy and being treated with many medications until finally finding the “wonder drug” of Enbrel, which I self inject. But medication alone just is not enough to maintain and improve my considerably better health. Physical activity has proven to be more beneficial than other treatments I have experienced.
The trouble with physical activity and exercise is finding the so-called happy medium. Too little activity will be ineffective, but too much or too strenuous an activity will leave me in pain and soreness for what can last up to two days later, significantly slowing me down and forcing a refrain from further activity until a recovery has been made. Fear of the latter will often lead me to not take part in activities and to not push myself to the extent that I should be and need for improvement.
I finally began turning myself around after seeing an interview with on SportsCenter with former New York Giants’ running back, Tiki Barber. Barber shocked the NFL world when he retired from playing in the prime of his career. His justification was that he would become sore and bruised after being battered in the games on Sundays that he couldn’t play with his kids in the yard until Wednesdays. He threw away what could have been a Hall of Fame career for the sake of his body and his children. Someday, I’m going to have kids of my own and I want to be able to take them into the yard and throw a football around. Unlike Tiki, I don’t have to slow it down, I’ve got to speed it up. I need to condition myself back to where I can function healthily on a daily basis without the fear of soreness and discomfort the next day. That is my biggest motivation.
I have created a schedule that records my physical activity over the last three months. However, to provide a better understanding of each activity, I have included a detailed description of each item.
The most consistent activity I will be taking part in is my job (listed as “Work”). The majority of my shifts are spent doing manual labor that will keep me active and constantly on the go. Working in an ice rink gives me the opportunity to regularly work my upper body as there are large areas of resisting rubber floors that need to be swept and mopped. Glass and dasher boards also require regular cleaning that involves an intense and tiring work out as applying “elbow grease” is the only way to complete the job satisfactorily. A cleaning of the bleacher seating involves a light plyometric exercise moving from level to level.
Ice Hockey is an activity I like to participate in at least once per week, but generally as often as I am able to play. Each session is one hour long and played in game form, as opposed to pick-up or recreational form. Skating is a great workout for the lower body and playing in a non-check league allows me to continue improving my physical health without the fear of an intense collision or intentional injury caused.
Also for the lower body, is Uphill Running for about 15 minutes, twice each week, as I attempt to leave class in Tinsley at 1:35PM on Monday and Wednesday afternoons to successfully reach my next class at 1:50 on upper campus. The route traveled contains both steep and gradual inclines that are made even more difficult by a backpack full of books.
Assisting a great deal in keeping active is my courses for the semester. In PHED 282, badminton, lacrosse, and softball games are played in order to understand the strategies and tactics that can be applied to teaching similar games in a physical education class. Each session lasts for about an hour on Tuesdays and Thursdays. PHED 212 expands on the values of 282 and by acting through the motions of game play, I learn to break down each skill into cues. This is done through playing Creative Games, Sports Skills, and Dance for about 2 ½ hours on Thursday nights. Later in March, Track and Field begins and lasts for an hour and 15 minutes on Tuesdays and Thursdays that involves stretching drills, sprinting, long jump, shot put, discus, hurdles, and finally, long distance running.
Packet of Materials and Resources
The following categories contain links to websites containing information about the governing bodies, rules and regulations, programs, and services offered for the improvement of the individual. The links to learn more about badminton, lacrosse, softball, and track and field are widespread organizations. The two links for ice hockey relate directly to me and my personal program.
The first is to the New England Senior Hockey League, which hosts leagues and tournaments for teams to participate in. The second is to Sting Hockey, the team that I play for and where I find the information about where and when I am playing. Both of which are useful to me, but if one does not understand all of the rules to ice hockey, these two sites will not provide that information, only on the rule modifications specific to the league.
Ice Hockey
New England Senior Hockey League
New England Senior Hockey League (2009). Retrieved April 23, 2009, http://neshl.com/
Sting Hockey
Fiander, R. (2009). Sting Hockey. Retrieved April 14, 2009, http://www.hometeamsonline.com/teams/default.asp?u=NESHL3&sport=hockey&t=c&p=home&s=hockey
Badminton
World Badminton
Badminton (2009). Retrieved April 10, 2009, http://www.worldbadminton.com/
Lacrosse
USA Lacrosse
USA Lacrosse (2009). Retrieved April 23, 2009, http://www.uslacrosse.org/
Softball
USA Softball
USA Softball (2009). Retrieved April 13, 2009,
http://www.usasoftball.com/folders.asp?uid=1
Track & Field
USA Track & Field
USA Track & Field (2009). Retrieved April 23, 2009, http://www.usatf.org/
The following pages will contain articles with information pertaining specifically to rheumatoid arthritis. This information is crucial to understand and realize as it is widespread and can have a fatal outcome if not treated properly. I hold this information in such high regards because the disease has put me in the position I am in today, fighting to keep myself conditioned to compete in everyday life.
Scheil, Jr, W. C., & Stoppler, M. C. (2009). Rheumatoid Arthritis (RA). Retrieved April 10,
2009, http://www.medicinenet.com/rheumatoid_arthritis/article.htm
Medical Author: William C. Shiel Jr., MD, FACP, FACRMedical Editor: Melissa Conrad Stöppler, MD
What is rheumatoid arthritis?
Rheumatoid arthritis (RA) is an autoimmune disease that causes chronic inflammation of the joints. Rheumatoid arthritis can also cause inflammation of the tissue around the joints, as well as in other organs in the body. Autoimmune diseases are illnesses that occur when the body's tissues are mistakenly attacked by their own immune system. The immune system is a complex organization of cells and antibodies designed normally to "seek and destroy" invaders of the body, particularly infections. Patients with autoimmune diseases have antibodies in their blood that target their own body tissues, where they can be associated with inflammation. Because it can affect multiple other organs of the body, rheumatoid arthritis is referred to as a systemic illness and is sometimes called rheumatoid disease.
While rheumatoid arthritis is a chronic illness, meaning it can last for years, patients may experience long periods without symptoms. However, rheumatoid arthritis is typically a progressive illness that has the potential to cause joint destruction and functional disability.
A joint is where two bones meet to allow movement of body parts. Arthritis means joint inflammation. The joint inflammation of rheumatoid arthritis causes swelling, pain, stiffness, and redness in the joints. The inflammation of rheumatoid disease can also occur in tissues around the joints, such as the tendons, ligaments, and muscles.
In some patients with rheumatoid arthritis, chronic inflammation leads to the destruction of the cartilage, bone, and ligaments, causing deformity of the joints. Damage to the joints can occur early in the disease and be progressive. Moreover, studies have shown that the progressive damage to the joints does not necessarily correlate with the degree of pain, stiffness, or swelling present in the joints.
Rheumatoid arthritis is a common rheumatic disease, affecting approximately 1.3 million people in the United States, according to current census data. The disease is three times more common in women as in men. It afflicts people of all races equally. The disease can begin at any age, but it most often starts after age 40 and before 60. In some families, multiple members can be affected, suggesting a genetic basis for the disorder.
Arthritis Foundation (2009). Rheumatoid Arthritis: What Is It?. Retrieved April 12, 2009, http://www.arthritis.org/disease-center.php?disease_id=31
Rheumatoid Arthritis
What is it?
Rheumatoid arthritis (rue-ma-TOYD arth-write-tis) is a chronic disease, mainly characterized by inflammation of the lining, or synovium, of the joints. It can lead to long-term joint damage, resulting in chronic pain, loss of function and disability. Rheumatoid arthritis (RA) progresses in three stages. The first stage is the swelling of the synovial lining, causing pain, warmth, stiffness, redness and swelling around the joint. Second is the rapid division and growth of cells, or pannus, which causes the synovium to thicken. In the third stage, the inflamed cells release enzymes that may digest bone and cartilage, often causing the involved joint to lose its shape and alignment, more pain, and loss of movement.Because it is a chronic disease, RA continues indefinitely and may not go away. Frequent flares in disease activity can occur. RA is a systemic disease, which means it can affect other organs in the body. Early diagnosis and treatment of RA is critical if you want to continue living a productive lifestyle. Studies have shown that early aggressive treatment of RA can limit joint damage, which in turn limits loss of movement, decreased ability to work, higher medical costs and potential surgery. RA affects 1.3 million Americans. Currently, the cause of RA is unknown, although there are several theories. And while there is no cure, it is easier than ever to control RA through the use of new drugs, exercise, joint protection techniques and self-management techniques. While there is no good time to have rheumatoid arthritis, advancements in research and drug development mean that more people with RA are living happier, healthier and more fulfilling lives.
National Center for Chronic Disease Prevention and Health Promotion (2008, June 8). Retrieved
April 10, 2009,
http://www.cdc.gov/ARTHRITIS/data_statistics/arthritis_related_statistics.htm#1
Arthritis Related Statistics
Prevalence of Arthritis
Note: There are different data sources for some of the arthritis related statistics therefore; case definitions and terminology will also vary.
An estimated 46 million adults in the United States reported being told by a doctor that they have some form of arthritis, rheumatoid arthritis, gout, lupus, or fibromyalgia.
MMWR 2006;55(40):1089-1092. [Data Source: 2003–2005 NHIS]
One in five (22+%) adults in the United States report having doctor diagnosed arthritis.
MMWR 2006;55(40):1089-1092. [Data Source: 2003–2005 NHIS]
In 2003–2005, 50% of adults 65 years or older reported an arthritis diagnosis.
MMWR 2006;55(40):1089-1092. [Data Source: 2003–2005 NHIS]
By 2030, an estimated 67 million Americans ages 18 years or older are projected to have doctor-diagnosed arthritis.
Arthritis & Rheumatism 2006;54(1):226-229 [Data Source: 2003 NHIS]
An estimated 294,000 children under age 18 have some form of arthritis or rheumatic condition; this represents approximately 1 in every 250 children.
Arthritis Care Res 2007;57:1439-1445 [Data Source: 2001–2004 National Ambulatory Medical Care Survey and 2001–2004 National Hospital Ambulatory Medical Care Survey]
Prevalence of Specific Types of Arthritis
Note: There are different data sources for some of the arthritis related statistics therefore; case definitions and terminology will also vary.
The most common form of arthritis is osteoarthritis. Other common rheumatic conditions include gout, fibromyalgia and rheumatoid arthritis.
An estimated 27 million adults had osteoarthritis in 2005.
Arthritis Rheum 2008;58(1):26–35.
An estimated 1.3 million adults were affected by rheumatoid arthritis in 2005.
Arthritis Rheum 2008;85(1):15–25. [Data Source: 1985 Mayo Clinic][Data Source: 2000 Census Data]
An estimated 3.0 million adults had gout in 2005, and 6.1 million adults have ever had gout.
Arthritis Rheum 2008;58(1):26–35. [Data Source: 1996 NHIS]
An estimated 5.0 million adults had fibromyalgia in 2005.
Arthritis Rheum 2008;58(1):26–35.
Prevalence of Arthritis by Age/Race/Gender
Note: There are different data sources for some of the arthritis related statistics therefore; case definitions and terminology will also vary.
Of persons aged 18–44, 7.9% (8.7 million) report doctor-diagnosed arthritis. Of persons aged 45–64, 29.3% (20.5 million) report doctor-diagnosed arthritis. Of persons aged 65+, 50.0% (17.2 million) report doctor-diagnosed arthritis.
MMWR 2006;55(40):1089-1092. [Data Source: 2003–2005 NHIS]
28.3 million women and 18.1 million men report doctor-diagnosed arthritis.
MMWR 2006;55(40):1089-1092. [Data Source: 2003–2005 NHIS]
3.1 million Hispanic adults report doctor-diagnosed arthritis.
MMWR 2006;55(40):1089-1092. [Data Source: 2003–2005 NHIS]
4.6 million Non-Hispanic Blacks report doctor diagnosed arthritis.
MMWR 2006;55(40):1089-1092. [Data Source: 2003–2005 NHIS]
An estimated 294,000 children under age 18 have some form of arthritis or rheumatic condition, this represents approximately 1 in every 250 children.
Arthritis Care Res 2007;57:1439-1445 [Data Source: 2001–2004 National Ambulatory Medical Care Survey and 2001–2004 National Hospital Ambulatory Medical Care Survey]
Overweight/Obesity and Arthritis (adult aged ≥18)
Note: There are different data sources for some of the arthritis related statistics therefore; case definitions and terminology will also vary.
People who are overweight or obese report more doctor-diagnosed arthritis than people with a lower body mass index (BMI).
16% of under/normal weight adults report doctor-diagnosed arthritis.
MMWR 2006;55(40):1089-1092. [Data Source: 2003–2005 NHIS]
21.7% of overweight and 30.6% among obese Americans report doctor-diagnosed arthritis.
MMWR 2006;55(40):1089-1092. [Data Source: 2003–2005 NHIS]
66% of adults with doctor-diagnosed arthritis, are overweight or obese (compared with 53% of adults without doctor-diagnosed arthritis).
Am J Prev Med 2006;30(5):385–393. [Data Source: 2002 NHIS]
Weight loss of as little as 11 pounds reduces the risk of developing knee osteoarthritis among women by 50%.
Arthritis Rheum 1998;41(8):1343–1355. [Data source: Framingham Osteoarthritis Study]
Physical Activity and Arthritis
Note: There are different data sources for some of the arthritis related statistics therefore; case definitions and terminology will also vary.
Almost 44% of adults with doctor-diagnosed arthritis report no leisure time physical activity compared with 36% of adults without arthritis.
Am J Prev Med 2006;30(5):385-393.
Among older adults with knee osteoarthritis, engaging in moderate physical activity at least 3 times per week can reduce the risk of arthritis-related disability by 47%.
Arch Intern Med 2001;161(19):2309–2316. [Data Source: FAST Trial]
Disability/Limitations and Arthritis
Note: There are different data sources for some of the arthritis related statistics therefore; case definitions and terminology will also vary.
State-specific prevalence estimates of arthritis-attributable work limitation show a high impact of arthritis on working-age (18-64 years) adults in all U.S. states, ranging from a low of 3.4% to a high of 15% of adults in this age group.
MMWR 2007;56(40):1045-1049. [Data Source: 2003 BRFSS]
Approximately 5% of ALL U.S. adults between the ages of 18 and 64 have arthritis and are affected by arthritis-attributable work limitation.
MMWR 2005;54(5):119–123. [Data Source: 2002 NHIS]Arthritis Rheum 2007;57(3):355-363. [Data Source: NHIS 2002]
Approximately 1 in 3 people with arthritis in this age group report arthritis-attributable work limitation
MMWR 2005;54(5):119–123. [Data Source: 2002 NHIS]Arthritis Rheum 2007;57(3):355-363. [Data Source: NHIS 2002]
Arthritis and other rheumatic conditions are the most common cause of disability in the United States.
MMWR 2001;50(07):120–125. [Data Source: 1999 Survey of Income and Program Participation (SIPP)]
Among all civilian, non-institutionalized U.S. adults 8.8% (19 million) report both doctor-diagnosed and arthritis attributable activity limitations.
MMWR 2006;55(40):1089-1092. [Data Source: 2003–2005 NHIS]
Nearly 41% of adults with doctor-diagnosed arthritis report arthritis-attributable activity limitations.
MMWR 2006;55(40):1089-1092. [Data Source: 2003–2005 NHIS]
Among adults with doctor-diagnosed arthritis, many report significant limitations in vital activities such as:
walking 1/4 mile—6 million
stooping/bending/kneeling—7.8 million
climbing stairs—4.8 million
social activities such as church and family gatherings—2.1 million
Arthritis Rheum 2004;50(9, suppl):5641. [Data Source: 2002 NHIS]
Among all civilian, non-institutionalized U.S. adults aged 18-64, 4.8% (8.2 million) report both doctor diagnosed arthritis and arthritis-attributable work limitations.
MMWR 2005;54(5):119–123. [Data Source: 2002 NHIS]
30.6% of adults aged 18-64 with doctor-diagnosed arthritis report an arthritis-attributable work limitation.
MMWR 2005;54(5):119–123. [Data Source: 2002 NHIS]
Health Related Quality of Life (HRQOL) and Arthritis
Note: There are different data sources for some of the arthritis related statistics therefore; case definitions and terminology will also vary.
Persons with doctor-diagnosed arthritis have significantly worse HRQOL than those without arthritis. People with doctor-diagnosed report more than twice as many unhealthy days and three times as many days with activity limitations in the past month than those without arthritis.
J Rheumatology 2003;30(1):160–6. [Data Source: 1996-1999 BRFSS]
Arthritis Healthcare Utilization
Note: There are different data sources for some of the arthritis related statistics therefore; case definitions and terminology will also vary.
Hospitalizations
In 1997, there were an estimated 744,000 hospitalizations with a principal diagnosis of arthritis (3% of all hospitalizations).
Medical Care 2003;41(12):1367–1373. [Data source: 1997 NHDS]
Outpatient Care
There were 36.5 million ambulatory care visits for arthritis and other rheumatic conditions in 1997, or nearly 4% of all ambulatory care visits that year.
Arthritis Rheum 2002;47(6):571–81. [Data Source: 1997 National Ambulatory Medical Care Survey (NAMCS) and the 1997 National Hospital Ambulatory Medical Care Survey (NHAMCS)]
Arthritis-Related Mortality
Note: There are different data sources for some of the arthritis related statistics therefore; case definitions and terminology will also vary.
From 1979-1998, the annual number of arthritis and other related rheumatic conditions (AORC) deaths rose from 5,537 to 9,367.
J Rheumatology 2004;31(9):1823–1828. [Data Source: 1979–1998 National Vital Statistics System]
Three categories of AORC account for almost 80% of deaths: diffuse connective tissue diseases (34%), other specified rheumatic conditions (23%), and rheumatoid arthritis (22%).
J Rheumatology 2004;31(9):1823–1828. [Data Source: 1979–1998 National Vital Statistics System]
In 1979, the crude death rate from AORC was 2.46 per 100,000 population. In 1998, it was 3.48 per 100,000 population; rates age-standardized to the year 2000 population were 2.75 and 3.51, respectively.
J Rheumatology 2004;31(9):1823–1828. [Data Source: 1979–1998 National Vital Statistics System]
Arthritis Costs
Note: There are different data sources for some of the arthritis related statistics therefore; case definitions and terminology will also vary.
In 2003, the total cost attributed to arthritis and other rheumatic conditions in the United States was 128 billion dollars, up from 86.2 billion dollars in 1997.
MMWR 2007;56(01):4-7. [Data Source: 2003 Medical Expenditure Panel Survey]
Medical expenditures (direct costs) for arthritis and other rheumatic conditions in 2003 were 80.8 billion dollars, up from 51.1 billion in 1997.
MMWR 2007;56(01):4-7. [Data Source: 2003 Medical Expenditure Panel Survey]
Earnings losses (indirect costs) for arthritis and other rheumatic conditions in 2003 were 47 billion dollars, up from 35.1 billion in 1997.
MMWR 2007;56(01):4-7. [Data Source: 2003 Medical Expenditure Panel Survey]
Mental/Emotional Health and Arthritis
Note: There are different data sources for some of the arthritis related statistics therefore; case definitions and terminology will also vary.
Arthritis is strongly associated with major depression (attributable risk of 18.1%), probably through its role in creating functional limitation.
Medical Care 2004;42(6):502–511. [Data Source: 1996 Health and Retirement Survey]
Total Joint Replacements in Arthritis
Note: There are different data sources for some of the arthritis related statistics therefore; case definitions and terminology will also vary.
In 2004, there were 454,652 total knee replacements performed, primarily for arthritis.
United States Bone and Joint Decade: The Burden of Musculoskeletal Diseases in the United States. Rosemont, IL: American Academy of Orthopaedic Surgeons;2008.
In 2004, there were 232,857 total hip replacements, 41,934 shoulder, and 12, 055 other joint replacements.
United States Bone and Joint Decade: The Burden of Musculoskeletal Diseases in the United States. Rosemont, IL: American Academy of Orthopaedic Surgeons;2008.
