Courses Wayne State University College of Lifelong Learning Interdisciplinary Studies Program Changing Life on Earth, GST 2020, 4 cr     Section 981 (face-to-face Wednesdays 6:00 - 8:30 PM in     222 Cohn on campus) and Section 990 (online) Health Concepts and Strategies, GST 2010, 3 cr     Section 981 (face-to-face, Wednesdays 8:40 - 10 PM in 222     Cohn on campus) and Section 990 (online) Health Concepts and Strategies for Elder Care, GST 1990    Section 981 (2 credits) and Section 982 (4 credits)	Instructor
	David R. Bowen 2311 A/AB Wayne State University Detroit, MI 48202 Schedule (link not working yet)	Daytime tel: (313) 577-1498 Evening tel: (248) 549-8518 At Ford: 313-390-2155 FAX: (313) 577-8585 Home Page:     http://www.cll.wayne.edu/isp/drbowen Email: d.r.bowen@wayne.edu

Health - GST 2010	Genetics theme GST2020 Evolution theme GST 2020	Back to course welcome page
		Policies, Assignments, Course Meetings	Online Tools	Information about the class and participants	Lectures and further information from other sources	General information

Last updated: 11/7/01

Agenda 9
Wednesday November 7
Health Concepts and Strategies, GST 2010
Changing Life on Earth, GST 2020
Attached Directed Study, GST 1990

1. Announcements
   1. Handouts:
      1. Agenda 9 for Wednesday October 31
   2. GST 2020: Midterm is today, Wednesday November 7. How it will work:
      1. There will be four questions from the list of seventeen questions (see link for "Quiz and exam topics" on the course home page). All of these questions are fair game, including ones that were already on Quiz 1. the exam will be open book, open notes, no other person besides yourself, ask me if a question appears to be ambiguous or confusing.
      2. All of the questions for Quiz 1, and some added since then (Numbers 10 and 14), ask for specific examples. On the Midterm, for these questions, I will break the question into A and B parts, A for the general information and B for the example. Each will count equally, 50% of that question.
      3. There will be the same requirement for "in your own words." This requirement will not apply to brief definitions, and you are also free to use technical terms (for example, "gene" or "DNA") without change.
      4. Face-to-face students will have the entire class session (6 PM to 8:30 PM).
      5. For online students, I will put the midterm on the course web site as with Quiz 1, by 6 PM on November 7, and you will have 42 hours to return it, until Noon on Friday November 9. If there is some reason why this schedule will not work for you, let me know as soon as possible.
   3. New features on the course home page (http://www.cll.wayne.edu/isp/drbowen/gewf01)
      1. Vocabulary list for GST 2020
      2. Watch later this week for the remaining set of Quiz questions
      3. Online grade reports (see link under "Online tools" on the course home page). You must have filled out the Online Course Information Form and chosen "Yes" for Online Grade Reports and given yourself a password, in order to get these reports. Contact me if you want these set up for you.
         
         NOTE: I have had several comments: this system currently reports grades for all three courses, even if you are not taking all of them. Ignore the sections that for the courses you are not taking.
   4. Tutoring available through ISP, Fall 2001 semester
      1. Writing and basic computer skills: contact the tutor, Ms. Lakeshia Murray, directly at 313-345-5541 (Home) or 313-283-7411 (Cell phone)
      2. Math and basic computer skills: Swathika Vathanam 313-832-8380, tutor3040@yahoo.com
   5. Revised assignment schedules. The University canceled classes on September 11 and 12 due to the World Trade Center tragedy. The revised assignment schedules below adapt for this cancellation. The assignment schedule in the online syllabus for each course has also been updated. Notice that there are no class meetings for these classes on Wednesday 11/21 - that day is scheduled as a Friday, so go to Friday classes instead of these. (Also, the day before, Tuesday 11/20, is scheduled as a Thursday.)
      1. GST 1990.

         #	Date	Description	Length
         1	9/26 10/3	Description of topic. Even the five general topics listed above are most likely too broad.	One paragraph. If you want to do something other than a paper, such as a web site, describe this.
         2	10/10	Choice of additional resource(s) for approval.	Simple list of resources (books, papers, etc.)
         3	10/31	Outline.	One page. This is not meant to be the final outline, but your present ideas of what your paper will cover.
         4	11/28	Draft.	Minimum of half of required length for final version. Topics not yet covered should be indicated.
         5	12/5	Final version.	1500 words for two credits, 3000 words for four credits.

      2. GST 2010

         Week	Date	Class	Read Chpt	Chpt (FULL)	Chpt (BRIEF)	Due	Extra for online (990)
         1	9/5	1	---
         2	9/12	2	1				Average of two online postings each week (26 total)
         3	9/19	3	2	1	1	PHP Topic
         4	9/26	4	3	2	2	PHP Topic
         5	10/3	5	4, 5 or 6	3	3	Essay 1
         6	10/10	6	7 or 8	4, 5, 6, 7, or 8	4, 5, or 6	Essay 1 Let Instructor know about chapter choices	Weekly agendas and all other materials are also assigned reading
         7	10/17	7	9	9, 10, or 11	7 or 8	Let Instructor know about chapter choices
         8	10/24	8	10	12	9	PHP Report 1
         9	10/31	9	11	13	10
         10	11/7	10	12	14	11	Essay 2
         11	11/14	11	13	15	To be completed on 11/5
         12	11/21	Friday	14	16
         13	11/28	12	15	17			Essay 3
         14	12/5	13	16	19, 20, 21 or 22		PHP Report 2
         15	12/12	14	17	23		Essay 4	Required meeting for online students
         16	12/19	15				No meeting for this course	No meeting for this course

      3. GST 2020

         Week	Date	Class	Read Chpt	Read Chpt	Due	Extra for online (990)
         1	9/5	1	1 & 2
         2	9/12	2	3 & 4			Average of three online postings each week (39 total)
         3	9/19	3	5 & 6	1 & 2
         4	9/26	4	7 & 8	3 & 4
         5	10/3	5	9 & 10	5 & 6	Quiz 1
         6	10/10	6	11 & 12	7 & 8	Quiz 1	Weekly agendas and all other materials are also assigned reading
         7	10/17	7	13 & 14	9 & 10
         8	10/24	8	15 & 16	11 & 12
         9	10/31	9	17 & 18	13 & 14	Midterm
         10	11/7	10	19 & 20		Midterm
         11	11/14	11	21 & 22	15 & 16
         12	11/21	Friday		17 & 18
         13	11/28	12	23 & 24	19 & 20	Quiz 2
         14	12/5	13	25 & 26	21 & 25
         15	12/12	14	27 & 28	26 & 27
         16	12/19	Final			Final

   6. GST 2020.
      1. The third textbook, Diversity of Life, in the Starr-Taggert series, is in at the WSU Barnes and Noble campus bookstore. The bookstore manager said they are already starting to return unbought copies, but that this would be one of the later ones returned. Buy this within the next week or two, or risk having to find it elsewhere. Those of you that have tried know that this type of textbook is difficult to buy through regular commercial channels. Telephone: 313-577-2436. Hours: Mon & Tue: 9 - 6:30 / Wed & Thu: 9 - 6 / Fri: 9 - 5 / Sat: 11 - 3. Make sure that you have all three textbooks before they get sent back!
   7. In the news - from "Science Times" (Section D) in The New York Times:
      1. October 30: Interplay of genetics and environment. A story on Ball State University professor of exercise science, David Costill, says that we have two types of muscles, "fast twitch," needed for example by sprinters because of their capability of fast motion, and "slow twitch," needed for example by marathon runners because of their endurance. The number of muscles of each type increases with that type of exercise, but by amounts that differ from person to person. Dr. Costill, for example, trained hard at marathoning, but never got very good, because he did not make enough slow twitch muscles. Costill also found that distance champion marathoners have hearts that are about twice normal size. This is not genetic, but the capacity for developing a larger heart in response to oxygen demand does appear to be genetic. In both of these cases - muscle type and heart size - it is the combination of inheritance and the environment (training) that creates the champion.
      2. October 30: Teenagers and automobile safety. Recent statistical analysis in several states has shown that teenage drivers have much more than their share of automobile accidents In fact, the leading cause of death (38%) among US teenagers 15 to 19 is automobile accidents. Moreover, two risk factors are very important: (a) night-time driving and (b) the number of passengers in the car. Several states, Michigan among them, are instituting "graduated driver licensing programs" - "graduated in the sense of "going through stages," not implying anything about graduating from school. Under such programs, newly licensed teenage drivers have some sort of probationary or restricted period, during which they are restricted from driving at night and/or restricted to some extent from carrying non-adult passengers, or are required to have an adult licensed driver in the car. Early results are that these programs are highly successful in their goal of reducing teenage driving deaths.
      3. November 6: The Hart Senate Office Building in Washington, D.C., where the anthrax-laden letter to Senator Tom Dashle was open, will be decontaminated. The EPA is testing a decontamination procedure in a mock office. Chlorine dioxide was pumped into the mock office. Chlorine dioxide eats holes in the outer shells of the anthrax spores, preventing them from germinating into live bacteria. Test strips of spores from similar but non-lethal bacteria (Bacillus subtilis) were planted around the mock office beforehand and were read remotely outside the building. All of these spores were killed. The chlorine dioxide was then pumped out of the mock office and destroyed in a bath of ascorbic acid. A harmless salt residue is left behind in the mock office by the chlorine dioxide. Officials are still studying the results of this test, before deciding to use it on the Senate Office Building, and perhaps on other buildings, none of which appear to be as contaminated as this one.
      4. November 6: A potential new source of stem cells has been reported, that might neutralize religious objections to stem cell research. Dr. Jerry Hall, an embryologist at a Los Angeles fertility clinic, says that he was able to treat unfertilized ova to develop into a quasi-embryo, that never develops into a normal human fetus, but does develop far enough to generate apparent stem cells that might be usable in medical research. Since this method does not involve use of cells that could ever develop into a human fetus, Dr. Hall said that some of the religious objections might not be applicable to this method. But a member of the United States Conference of Catholic Bishops, Richard M. Doerfinger, said that since the cells did form an embryo, even though it could not develop further, Catholics were likely to resist this method also.
2. GST 2020, Changing Life on Earth. Midterm.
   1. Chapter 17 - Principals of Evolutionary Thought - how did life come to be?
      1. Aristotle thought species were distinct, but puzzled by cases that did not seem to be distinct, i.e. sponges looked like plants
      2. Age of exploration expanded idea of world, large numbers of new species
      3. Biogeography - most species restricted geographically but some distant species resembled each other.
      4. Only available theory was Biblical Creation with unchanging species. In 18th century, morphologists compared anatomies of animals, found many similarities and puzzles, such as pelvic bone for snakes and tail parts for humans. Why did these exist?
      5. Geologists found fossils in deep layers of the earth - simpler forms lower down. Also some similarities for fossils and existing species
      6. World-wide differences - how could creation at one time and place have done this?
         1. Novel hypotheses were constructed - species had changed over time
      7. Cuvier and catastrophism - fossils had not yet been found for all species
      8. Lamarck and inheritance of acquired characteristics, change towards perfection by striving for improvement
      9. 1831 Charles Darwin, voyage of the Beagle around the world.
         1. Finches on Galapogos Islands showed variations in beaks with food source, number of finches of one type would change if that food became plentiful or scarce
         2. Read theory that earth was millions of years old that much time was required to account for mountains, valleys, and rock formation
         3. Also Malthus and shortage of resources. Darwin suspected that many species could produce mor4e offspring than could survive.
         4. Knew about artificial selection by breeders, in pigeons for example
      10. Theory of Evolution, Darwin gathered evidence for ten years, without publishing, 1859 Origin of Species. Alfred Wallace also had theory, but not as much detail.
          1. Factors in the environment would select for adaptive traits
          2. An initial problem was the lack in "the fossil record" of transitional forms between species, although many have been found, and we now understand why more have not been found
3. GST 1990
   1. Choices for topics
   2. Choices for books / articles
4. GST 2010, Health Concepts and Strategies. We will review the reading assignment, which is Chapter 13, Exercise for Health and Fitness (FULL) and Chapter 14, Weight Management.
   1. But first, about diet. Someone's Essay 1 (I am not naming names here) said that the food industry is more or less forcing us to eat unhealthily. That is a common view, and while I disagree, I did not grade down for that view, and certainly it is not inconsistent with the textbook. But here I want to give my view.
      1. Who is in charge of your health, anyway, you or them?
      2. Exactly how are they forcing us to eat unhealthy food? Simply by selling and advertising it? Almost all of the chains sell and advertise at least some healthy foods.
      3. The market system will sell us whatever we actually buy, as much as we want, whether or not it is good for us. Consider two fast-food chains, say "A" and "B". Both originally sold burgers that were pretty much the same, and so had sales and profits that were pretty much the same. But then A started making their burgers with a little less fat. So, given their choice, people buy more of B's burgers (we are programmed, presumably by our evolutionary history to love fat!). B's profits go up, A's go down. Any CEO, or even a wannabee, could tell you the outcome - put that fat back in! So fat content ratchets up, step by step, until the cost of additional fat is not counterbalanced by additional profits, or until some regulation is encountered. Companies that don't operate this way go out of business. This is the way our market system works, and we should never expect companies to behave any differently. If public opinion is strong enough, some companies do figure this out, and then acting in the public interest can become a market advantage.
      4. Where the market fails is in not providing enough information about fat and its effects, to enable us to make informed choices in our best interests. Nutrition values for fast foods are available, but not easy to get, and the harmful effects of fat are not known widely enough, and their importance is not appreciated (parents - teach your children!). But it is not in the interests of either A or B to tell us the bad news about their products. Let us suppose again that A was absolutely honest, and B shaded the truth a little - people still buy more of B's burgers, thinking that they aren't quite as bad. Nutrition content information ratchets down, step by step, down to the minimum required by law. So the way to make the market work is through regulation; requiring all sellers to provide accurate and accessible information. That, I think, is the solution to our problem, not blaming companies for doing what they are designed to do, which is to sell us whatever it is that we really want to buy. Heck, they'll even put it in a plain brown wrapper if we are too embarrassed to carry it out of the store!
   2. Some healthy foods (samples provided)
      1. Ruffles "Wow" potato chips made with Olean "fake fat" (pg 408 in FULL textbook, a fat-based fat replacer), 70 calories per ounce, half the calories of normal potato chips. We find these at Meijer and Farmer Jack.
      2. Estee' butterscotch drops made with aspartame (an artificial sweetener), 13 calories apiece, roughly one-quarter the number for sugar-sweetened candy. We find these in many drugstores and at Meijer.
      3. Simply Lite "Mint Patteez," 25 calories apiece, sweetened with Sweet'N Low, one-half the calories of normal mints. I find these at Walgreen's.
      4. Swiss-Jarlsburg Lite cheese made partially with skim milk, 70 calories per ounce compared with 100 for normal cheese. Other Lite cheeses can be only 60 calories per ounce. We find these in many stores.
   3. Other ideas (sorry, no samples)
      1. Philadelphia Fat Free cream cheese, 30 calories per ounce.
      2. Eggbeaters "refrigerated" style, 30 calories per egg equivalent compared to 75 for a regular egg, and cholesterol-free to boot.
      3. Gimme Lean brand made by LightLife (company) soy-based meat substitute, sausage style, 50 calories for 2 ounces ("real" sausage varies with fat content but is much higher). Very good in a sausage breakfast sandwich. Fat- and cholesterol-free, and soy can decrease cholesterol levels. We find this at Meijer and Farmer Jack.
      4. FitMilk, skim milk fortified with milk solids
      5. Bryer No Sugar Added Light Ice Cream, Vanilla flavor (a strong vanilla, not a mild one), other flavors available, 69 calories per 1/2 cup compared with up to 200 for regular ice cream. Somewhat more calories but still much lower than regular is Edy's Grand Light, several flavors.
      6. Lunch suggestion: Lean Pocket any flavor (not Hot Pocket or Croissant Pocket), can of V8, small container of 2% cottage cheese, small apple or orange.
      7. Snack suggestion: Rice Krispie Treat, almost any flavor, 100 calories. Not really low calorie but so good.
   4. For the next two classes (11/14 and 11/28), for those who want to try one or the other, I will bring my blood pressure kit and my blood glucose testing kit. For the blood pressure, you will need to be able to roll up a sleeve, so dress appropriately. For blood sugar testing, there is a drop of blood drawn with a prick - not painful, really, but you can definitely feel it. The lancets that draw the blood are not recycled. Both of these activities are strictly voluntary. My blood pressure and blood glucose readings agree with the ones I get from my doctor.
   5. And, why are we doing this? (trying to be healthy, that is)
      1. Preparing for healthy "later years"
      2. It also help now. See the figure below. "Performance" can mean many things here, such as the number of degrees you can turn your head or raise your shoulder, or the number of miles that you can walk, or how straight you stand, or (of special importance for women) the amount of calcium remaining in your bones. The normal trend is that everything declines as you get older - "it's normal." But with preparation, you can lose much less of your performance, and be better off in your younger years as well.
         
         (Also, you increase your chances of living until you get "old").
   6. OK, back to business: Chapter 13, Exercise for Health and Fitness. Men over 40 and women over 50 should consult a doctor before starting an exercise program. But what types of exercise are important, and why?

      Type of exercise	Examples	Why?	Dangers
      Cardiovascular endurance - stress as many muscles as possible, for a minimum of 10 per session, 3 to 5 times per week, with enough intensity to reach a target heart rate* (needed intensity will increase as you become more fit).	Walking, jogging, swimming, bicycling, basketball, aerobic dancing	Good blood circulation, heart function, lung function; cardiovascular health	Overexercise can cause injury
      Strength and endurance - exerting muscle force against resistance, 2 - 3 days per week, long enough to fatigue your muscles.	Exercise machines, weight lifting, isotonics (pushing against a fixed object)	Posture, efficiency of energy use	Unsafe exercise
      Flexibility - stretching major joints, 2 to 3 days per week	Stretch and hold 10 - 30 seconds	Maintain range of motion	Bouncing can cause injury
      Specific skills, chosen to increase your skill and therefore enjoyment of an active sport. the sport could fit in one of the other categories.	Depends upon sport.	Depends upon sport.	Depends upon type of skill training.

      * Target heart rate = 65% to 90% of 220 - age in years (check with doctor if you are unfit and over 40 for men or 50 for women)
      Other benefits of exercise:

      1. Feeling trim and looking fit, improved confidence and self-esteem
      2. More positive attitude, less risk of depression
      3. Better able to handle stress reaction without damage to health
      4. Higher basal metabolism rate from increased muscle mass means lower tendency to gain weight
      5. (DB - the best exercise program for you is the one you, because that is the one you will stick with. These days, there are many choices, and more appearing all of the time. You many not enjoy the activity itself, but something that accompanies it - that's fine! For example, team sports are social activities, and so is exercising in a class or at a gym, or you may enjoy the competition in sports [You are more apt to enjoy the competition if you are good at a sport - that is the importance of "specific skills."]. Or reward yourself after exercise with a (healthy) breakfast out. If you lose weight, reward yourself with some new clothes. Whatever it takes. Myself, I listen to audiobooks while on my rowing machine. I am going through all of the books that I always wanted to read but never got around to. One thing that doesn't work, at least for me, is to buy an expensive piece of exercise equipment on the theory that you will kick yourself if you don't use it. But don't underestimate the importance of feeling superior to those who are less fit than you!)
      6. Get good equipment, if equipment is required for your exercise program (clothing, machines, gear). Good equipment is more durable, and generally more enjoyable to use.
      7. Drink enough water, stop if you have pain, consult a doctor if pain or injury continues. ("No pain, no gain" can be dangerous.) Follow safe practices in any physical activity. (DB: Jogging on pavement or sidewalk without well-cushioned shoes can damage the knee joints. Also, deep-knee bends, which used to be a staple of exercise programs, are not recommended now, because the body's weight can damage  knee joints, especially if you are overweight or if you have large calf muscles.)
      8. The purposes of exercise are:
         1. Balance
         2. Cardiorespiratory Endurance
         3. Muscular Strength
         4. Muscular Endurance
         5. Flexibility
         6. Body Composition
   7. Chapter 14, Weight Management
      1. 60% Americans overweight, 20% obese, increasing
      2. Weight control means balancing calories in and calories out. More calories intake or fewer used, weight goes up, into fat.
      3. Percent body fat is important index
         1. BMI = Body Mass Index - table Pg 397 (FULL)
         2. Methods of determining Body Composition (% fat)
      4. Obese people (not merely overweight) have mortality (death rates) twice that of non-obese, may cause the following conditions (it is correlated with them)
         1. high cholesterol, triglycerides
         2. poor heart function
         3. cardiovascular disease
         4. hypertension
         5. many cancers
         6. poor immune function
         7. gallbladder and kidney disease
         8. skin problems
         9. sleep problems
         10. arthritis, bone and joint disorders
         11. diabetes
      5. Physical activity may decrease overweight problems even if person is still obese (controversial)
      6. Apple Vs pear shape, apple shape has increased risks
      7. Losing even a few pounds if you are overweight has benefits
         1. Body image - unrealistic expectations can damage self-esteem and relationships
         2. Young women athletes may train compulsively, damaging bones
         3. Don't focus on a particular weight, but live a healthy lifestyle
      8. Factors contributing to excess body fat
         1. Genetics
            1. Metabolic rate, particularly Resting Metabolic Rate (RMR), 10% to 40% is physical activity
            2. Exercise increases RMR and muscle mass which also increases RMR
            3. Hormones affect appetite, may be used for appetite control
            4. Number of fat cells - fat cells can contain more or less fat, when full body makes more
               • When losing fat, fat cells empty the fat out but number may stay the same
            5. A theory that brain releases serotonin, inducing calmness, when we eat carbohydrates, but not proven in humans
         2. Lifestyle
            1. Eating - Americans are eating more - fast food and large restaurant servings (people usually significantly underestimate serving sizes), sometimes as rewards. Parents need a healthy diet to show their children.
            2. Physical Activity also decreasing - desk jobs, elevators, escalators, driving, conveniences
         3. Psychosocial - using food to cope with stress1
            1. Women are heavier in lower income levels, men slightly heavier with higher income
            2. Using food as a symbol of caring
      9. Methods
         1. Food and sugar substitutes - all are approved as safe for use in food, most earlier health concerns have been disproven
            1. Low fat can often mean high sugar - it's calories
            2. Don't eat light foods in addition to, eat them instead of, and don't eat more of them
            3. Text recommends using exercise to control eight, not food control
         2. Don't use food to counter depression, poor self-image, entertainment or stress - find other ways
         3. Most people can lose weight themselves, without aids
         4. Keep tabs on weight and eating habits
         5. Use portion control - go out for a scoop rather than buying bulk for home
         6. Eat three meals a day, plan for healthy snacks
         7. Diet books can help, avoid fringe diets, gimmicks, single-cause theories, quick-loss plans
         8. Dietary supplements and aids - not recommended - they are also less regulated, often do not succeed long-term
         9. Programs
            1. Non-commercial and commercial - safe gradual loss, satisfy all DRIs, all costs disclosed, plan for maintenance after program - online programs are new, low cost, do work for some. Clinical and spa programs - maintenance afterwards
         10. Drugs - appetite suppressants are most common, approved mostly for short-term use only, can have modest improvement in weight loss, recommendation is to try lifestyle methods first for at least six months
         11. Surgery - stomach stapling unpredictable but may save lives in severe cases. Liposuction cannot remove enough fat safely for significant weight loss, for contour only
      10. Limits to amount we can change body style and shape, women in particular place a lot of emphasis on their appearance, can lead to dissatisfaction
      11. Eating disorders, especially girls and young women
          1. Anorexia nervosa -refusal to maintain a normal weight
             1. Dangers - stopping menstruation, extreme sensitivity to cold, low blood pressure, dry skin,many medical complications linked
          2. Bulimia nervosa - binge eating followed by self-induced vomiting
             1. Stress on body
          3. About 1% of Americans have each - some hereditary component
          4. Treatment is to achieve a normal weight first then treat underlying cause