chapter 1 lecture © 2014 pearson education, inc. understanding fitness and wellness

Chapter 1 Lecture

© 2014 Pearson Education, Inc.

UnderstandingFitness andWellness


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


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


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


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


Interaction of Wellness Components


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


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


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


Benefits of Regular Exercise


Getting Regular Exercise

During a myocardial infarction (a heart attack), exercise-trained individuals suffer less cardiac injury compared to untrained individuals.


Exercise Aids Aging Well


Five Major Components of Health-Related Physical Fitness

• Cardiorespiratory endurance• Muscular strength• Muscular endurance• Flexibility• Body composition


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


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


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


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


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


Five Stages to Behavior Change

• Precontemplation• Contemplation• Preparation• Action• Maintenance


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


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


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


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


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


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


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


Increasing Physical Activity (cont.)

Plan your individualized program for increasing physical activity


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

chapter 1 lecture © 2014 pearson education, inc. understanding fitness and wellness

Documents

goals of health

good health

healthy behaviors

health andor fitnessinvolves

key healthy people

healthy development

physical activity levelsreduce

components of wellnessdescribe