2. 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

3. What is 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

4. What is Wellness? Six Components of Wellness
Physical Health
Includes proper nutrition, performing self-exams, and practicing personal safety
Emotional Health
Also called Mental Health, and 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

5. What is Wellness? Six Components of Wellness
Spiritual Health
Having a sense of meaning and purpose in life
Social Health
Developing and maintaining meaningful interpersonal relationships
Environmental Health
The influence of the environment on your health, and your behaviors that have an affect on the environment

6. Interaction of Wellness Components
Figure 1.1

7. Wellness Goals for the Nation
The U.S. government has established wellness goals for the nation, called Healthy People 2010
Healthy People 2010 has two primary goals:
- Increase the number and quality of healthy years for all Americans
- Reduce health disparities across segments of the population in our society

8. Wellness Goals for the Nation
Key Healthy People 2010 objectives:
- Increase daily physical activity levels
- Reduce cigarette smoking and alcohol consumption
- Increase consumption of fruits and vegetables
- Reduce the death rate from cancers including lung, prostate, and skin (melanoma) cancer
- Promote behavior that contributes to healthy body weight and fewer chronic back conditions
- Reduce the number of people suffering from chronic stress

9. Physical Activity vs. Exercise
Includes all physical movement, regardless of the energy
expended or the reason for it
Can involve occupational, lifestyle or leisure activities
Exercise
Is a type of leisure-time physical activity
Is performed specifically to enhance health and/or fitness
Involves planned, structured and repetitive bodily
movement, i.e., all conditioning activities and sports

10. Benefits of Physical Activity
Reduced risk of heart disease (CVD)
Reduced risk of diabetes
Increased bone mass
Easier aging (prolonged working capacity)
Increased longevity
Improved psychological well-being

11. Getting Regular Exercise
Figure 1.3

12. Exercise Aids Aging
Figure 1.4

13. Five Major Components of Health-Related Physical Fitness
Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition

14. Cardiorespiratory Endurance
Also called aerobic fitness
Often considered to be the KEY component of health-related physical fitness
Measures the heart’s ability to pump blood to the muscles during exercise, and the muscles’ ability to utilize oxygen in the blood
Pertains to the ability to perform endurance exercises, such as running, cycling and swimming

15. Muscular Strength
Measured by how much force a muscle (or muscle group) generates during a single maximal contraction
Is important in almost all sports
Allows optimal functioning in everyday tasks
Even modest amounts of weight training (also called resistance training) can improve muscular strength

16. Muscular Endurance
The ability of a muscle to generate a submaximal force repeatedly
Is related to, but not the same as, muscular strength
Gains in muscular strength usually also improve muscular endurance
Gains in muscular endurance do not usually improve muscular strength

17. Flexibility
The ability to move joints freely through their full range of motion
Without regular stretching, muscles and tendons shorten and become tight
Flexibility needs vary, but everyone needs some degree of flexibility to function normally
Research suggests that flexibility is important in injury prevention and in reducing low back pain

18. Body Composition
The relative amounts of fat and lean tissue in your body
A high percentage of body fat (obesity) is associated with increased risk of developing cardiovascular disease (CVD), diabetes, and some cancers
Regular physical activity and exercise is key to maintaining a healthy body fat percentage

19. The Stage of Change Model
There are five stages to behavior change:
Precontemplation
Contemplation
Preparation
Action
Maintenance

20. The Stages of Change Model
Progression through the stages is not usually linear
People often move between stages several times before permanent change is achieved
Setbacks are common, and do not have to mean failure
Evaluating setbacks can be a crucial part of success and developing a better plan
The key element is the desire to change

21. Seven Common Behavior Modification Strategies
Behavior change contracts
List goals and plans and sign it along with a support person
Setting realistic short-term and long-term goals
Set short-term goals first, then build on them
Self-monitoring
Analyze your behavior and identify triggers
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

22. Behavior Modification Strategies
Assess Your Habits
Personal assessment of risky health habits is a good place to begin
Identify where you are in the Stages of Change Model
Identify Barriers
Barriers to healthy change vary, but include things such as time constraints, social pressure, force of habit or negative self-image
Identifying personal barriers is a key element in relapse prevention
Change Unhealthy Behaviors
Develop a detailed plan of action
Seek out resources (counselors, fitness specialists, support groups, etc) if you need help
Shaping: is the process of breaking a task or behavior into small steps in order to accomplish a larger goal
Shaping will help you to manage the changes and make them seem less overwhelming

23. 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