chapter 1 lecture © 2014 pearson education, inc. understanding fitness and wellness
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Chapter 1 Lecture
© 2014 Pearson Education, Inc.
UnderstandingFitness andWellness
© 2014 Pearson Education, Inc.
Learning Objectives
• Understand the wellness concept• Outline the components of wellness• Describe the health benefits of exercise• Compare the goals of health-related fitness and
sport performance conditioning programs• Describe the components of health-related
physical fitness• Describe the Stages of Change model and the
steps to making positive health behavior changes
© 2014 Pearson Education, Inc.
Wellness
A state of healthy living achieved by a lifestyle that includes• Regular physical activity • Proper nutrition• Elimination of unhealthy behavior (avoiding
high-risk activities)• Maintaining positive emotional and spiritual
health
© 2014 Pearson Education, Inc.
Six Components of Wellness
Physical Health• Includes proper nutrition, performing self-
exams, and practicing personal safety
Emotional Health (mental health)• Includes social skills, positive interpersonal
relationships, self-esteem, and the ability to cope with stress
Intellectual Health• Keeping your mind active through life-long
learning
© 2014 Pearson Education, Inc.
Six Components of Wellness cont.
Spiritual Health• Having a sense of meaning and purpose in life
Social Health• Developing and maintaining meaningful
interpersonal relationships
Environmental Health• Environmental influence on your health, and
your behaviors that have an effect on the environment
© 2014 Pearson Education, Inc.
Interaction of Wellness Components
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Wellness Goals for the Nation
• U.S. government's wellness goals for the nation, called Healthy People 2020
• Healthy People 2020 primary goals– increase the number and quality of healthy
years for all Americans– reduce health disparities across segments of
the population in our society– provide social/physical environments that
promote good health – promote healthy development and healthy
behaviors across all life stages
© 2014 Pearson Education, Inc.
Wellness Goals for the Nation (cont.)
Key Healthy People 2020 objectives• Increase daily physical activity levels• Reduce the death rate from cancers including lung,
prostate, and skin (melanoma) cancer• Increase proportion of physician visits to include
nutrition/weight counseling or education• Increase number of states with nutrition standards for
preschool aged children in child care• Reduce number of adolescents engaged in
disordered eating to control body weight• Increase proportion of adults who get sufficient sleep• Reduce binge drinking of alcoholic beverages
© 2014 Pearson Education, Inc.
Physical Activity vs. Exercise
Physical Activity• All physical movement, regardless of the energy
expenditure or reason for it• Can involve occupational, lifestyle, or leisure activities
Exercise• Type of leisure-time physical activity• Performed specifically to enhance health and/or
fitness• Involves planned, structured, repetitive bodily
movement, so includes all conditioning activities and sports
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Benefits of Regular Exercise
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Getting Regular Exercise
During a myocardial infarction (a heart attack), exercise-trained individuals suffer less cardiac injury compared to untrained individuals.
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Exercise Aids Aging Well
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Five Major Components of Health-Related Physical Fitness
• Cardiorespiratory endurance• Muscular strength• Muscular endurance• Flexibility• Body composition
© 2014 Pearson Education, Inc.
Cardiorespiratory Endurance
• Also referred to as aerobic fitness• Considered KEY component of health-related
physical fitness• Indicates heart's ability to pump blood to muscles
during exercise• Indicates muscles' ability to utilize oxygen in the
blood• Comprises ability to perform endurance exercises,
such as running, cycling, and swimming
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Muscular Strength
• How much force a muscle (or muscle group) generates during a single maximal contraction
• Important in almost all sports• Allows optimal functioning in everyday tasks• Even modest amounts of weight training
(resistance training) improve muscular strength
© 2014 Pearson Education, Inc.
Muscular Endurance
• Ability of muscle to generate a submaximal force repeatedly
• Related to, but not the same as, muscular strength– gains in muscular strength can improve
muscular endurance– gains in muscular endurance do not improve
muscular strength
© 2014 Pearson Education, Inc.
Flexibility
• Ability to move joints freely through full range of motion
• Without regular stretching, muscles and tendons shorten and become tight
• Everyone needs some degree of flexibility to function normally
• Research suggests flexibility is important in injury prevention and reducing low back pain
© 2014 Pearson Education, Inc.
Body Composition
• Relative amounts of fat and lean tissue in your body
• High percentage of body fat (obesity) is associated with– increased risk of developing CVD – diabetes– some cancers
• Regular physical activity/exercise key to maintaining healthy body fat percentage
© 2014 Pearson Education, Inc.
Five Stages to Behavior Change
• Precontemplation• Contemplation• Preparation• Action• Maintenance
© 2014 Pearson Education, Inc.
The Stages of Change Model
• Progression through stages is not usually linear• Individuals often move between stages several
times before permanent change is achieved• Setbacks are common: this DOES NOT mean
failure• Evaluating setbacks is crucial to developing a
better plan• Key element is the DESIRE to change• Complete the "Steps to Behavior Change"
evaluation in the text to assess your typical efforts to change a behavior
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Behavior Modification Strategies
Behavior change contracts• List goals and plans and sign the contract, along with
a support personSetting realistic short-term and long-term goals SMART goals • specific• measurable• action-oriented• realistic• time-stamped
Self-monitoring• Analyze your behavior and identify triggers
© 2014 Pearson Education, Inc.
Behavior Modification Strategies (cont.)
Counter conditioning• Replace unhealthy behaviors with healthy ones
Self-Reinforcement• Reward yourself (appropriately) when you meet goals
Decisional Balance• Weigh the positive outcomes against behavior
negatives
Relapse Prevention• Identify high-risk triggers and develop a plan to avoid
them
© 2014 Pearson Education, Inc.
Assess Your Habits
Perform a personal assessment of risky health habits• Complete Lab 1.1 Lifestyle Assessment
Inventory
Identify where you are in Stages of Change model• Precontemplation• Contemplation• Preparation• Action• Maintenance
© 2014 Pearson Education, Inc.
Identify Barriers
Identifying personal barriers is a key element in relapse prevention
Examples of barriers include• time constraints • social pressure• force of habit • negative self-image
© 2014 Pearson Education, Inc.
Change Unhealthy Behaviors
• Develop a detailed plan of action• Complete Lab 1.2 Changing Your Behavior • Seek out resources (counselors, fitness
specialists, support groups, etc.) if you need help
• Shaping: break a task or behavior into small steps to accomplish larger goal– Shaping makes changes seem less
overwhelming
© 2014 Pearson Education, Inc.
Increasing Physical Activity
• Engage in small moderate bouts of physical activity throughout day
• Use a pedometer and attempt to accumulate 10,000 steps per day– Use stairs rather than elevator– Walk to all classes– Walk to accomplish errands– Park at back of parking lots– Incorporate exercises when watching TV or
on breaks at work
© 2014 Pearson Education, Inc.
Increasing Physical Activity (cont.)
Plan your individualized program for increasing physical activity
© 2014 Pearson Education, Inc.
Summary
• Wellness means "healthy living"• Total wellness is achieved through a balance of
physical, emotional, intellectual, spiritual, social, and environmental health
• Regular exercise offers many important health benefits
• The five key components of "total" health-related physical fitness are cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition
• Behavior modification strategies can be very helpful in changing health behaviors
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