1. Introduction to Physical Fitness and Wellness1
Introduction to Physical Fitness and Wellness

2. In This Chapter Understand Define Determine Learn
Benefits and importance of fitness and wellness
Define
Physical Fitness
Determine
If medical clearance is necessary
Learn
Guidelines for physical activity
Techniques for compliance of a healthy lifestyle plan
How to write SMART goals

3. Physical Activity vs. Exercise
Bodily movement using skeletal muscles that requires expenditure of energy
Produces progressive health benefits
Exercise
Physical activity that is planned, structured and involves repetitive bodily movement
Improves one or more components of physical fitness
Only ½ of U.S. adults meet minimum recommendations for weekly exercise

4. Lifestyle, Health, and Quality of Life
Sedentary Death Syndrome is 2nd greatest threat to U.S. public health
Chronic diseases related to inactivity:
Hypertension
Heart disease
Diabetes
Chronic low back pain
Obesity
80% of deaths caused by cardiovascular disease and cancer could be prevented by healthy lifestyles

5. Leading Causes of Death in the United States
Figure 1.1. Leading Causes of Death in the United States: 2011.

6. Life Expectancy
Figure 1.2. Life expectancy at birth for selected countries as of December 2012.

7. Importance of Increased Physical Activity
Physical activity significantly decreases the risk of developing or dying from:
Heart disease
Stroke
Type 2 diabetes
Colon and breast cancer
High blood pressure
Osteoporotic factures

8. 2008 Federal Guidelines for Physical Activity
Recommendations are Based on Performing Moderate Physical Activity
Defined:
Any activity that requires expenditure of 150 calories per day – 1,000 calories/week
Examples
Walking
Swimming
Pushing stroller
Cycling
Volleyball
Dancing fast

9. 2008 Federal Guidelines for Physical Activity (cont’d.)
Adults
2 hours 30 minutes of moderate-intensity – OR -
1 hour 15 minutes of vigorous-intensity – AND -
Muscle strengthening 2 days
Pregnant and Postpartum Women
2 hours 30 minutes of moderate-intensity IF haven’t previously performed vigorous exercise – OR –
Continue vigorous-intensity exercise throughout pregnancy IF previously performing at this level

10. 2008 Federal Guidelines for Physical Activity (cont’d.)
Children
One hour or more of moderate-intensity activity every day
Vigorous intensity exercise three days each week
Bone-strengthening activities three days per week

11. Wellness For a wellness way of life, individuals must:
Be physically fit
Show no signs of disease
Avoid all risk factors for disease

12. Dimensions of Wellness
Figure 1.4. Dimensions of wellness.

13. Health-Related Fitness
Figure 1.5. Health-related components of physical fitness.

14. Skill-Related Fitness
Figure 1.5. Motor skill-related components of physical fitness.

15. Benefits of Physical Fitness
Increasing cardio-respiratory fitness dramatically decreases risk of death from all causes.
Vigorous activity is associated with greater longevity.

16. Benefits of Physical Fitness (cont’d.)
Figure 1.8. Effects of fitness changes on mortality rates.

17. Benefits of Physical Fitness (cont’d.)
Long-Term Benefits
Improves
Helps
Reduces
Posture
Sleep
Depression
Immune system
Back pain
Anxiety
Recovery
Body weight
Mortality
Cognitive function
Cholesterol
Disability

18. Benefits of Physical Fitness (cont’d.)
Short-Term Benefits
Improves
Increases
Reduces
Insulin sensitivity
Endorphins
Blood Pressure
Endothelial function
Muscle storage in fat
Blood lipids
Brain function
Heart rate
Pain
Digestion
Fat burning
Stress

19. National Health Objectives for the Year 2020
Take personal responsibility for health behavior
Extend health benefits to all people and all communities
Health promotion and disease prevention

20. The Path to Fitness and Wellness1.
Determine whether medical clearance is needed 2.
Assess your overall level of physical fitness 3.
Prescribe personal programs 4.
Learn behavior modification techniques to help change unhealthy lifestyle patterns 5.
Develop sound diet and weight-control programs 6.
Implement healthy lifestyle program 7.
Discern myths from facts pertaining to exercise and health-related topics

21. Behavior Modification
Process used to permanently change negative behaviors in favor of positive behaviors that will lead to better health and well-being

22. Not everyone can just ‘stop’ their behavior
Changing Behavior 1.
Stopping negative behavior 2.
Preventing relapse of negative behavior 3.
Developing positive behavior 4.
Strengthening a positive behavior 5.
Maintaining positive behavior
Not everyone can just ‘stop’ their behavior

23. Exercise/Exercise Dropout Cycle
Figure Exercise/exercise dropout cycle.

24. Changing Behavior (cont’d.)1.
Pre-contemplation
Not considering change 2.
Contemplation
Acknowledge problem 3.
Preparation
Planning change 4.
Action
Actively doing things to change 5.
Maintenance
Continues adherence to change
Termination occurs after five years of maintenance

25. Motivation and Locus of Control
Three Impediments to Change
Competence
Lacking skills to accomplish task
Confidence
Have skills, but don’t believe in them
Motivation
Have skill and confidence, but reason for change is not meaningful

26. Behavior Modification Principles1.
Self-analysis 2.
Behavior analysis 3.
Goal setting 4.
Social support 5.
Monitoring 6.
Positive outlook 7.
Reinforcement

27. Remember to re-evaluate
SMART Goals
Specific
Measurable
Acceptable
Realistic
Time-specific S
Remember to re-evaluate M A R T

28. A Word of Caution Before You Start Exercise
Discuss your plans with your physician to ensure you are not at risk

29. Assess Yourself
Do you make a constant and deliberate effort to stay healthy and achieve the highest potential for well-being?
Are you familiar with the following concepts?
The importance of lifetime fitness and wellness
Recommended guidelines for physical activity
Components of physical fitness
Benefits of comprehensive wellness program
Behavior modification techniques
SMART goals