Presentation on theme: "Introduction to Physical Fitness and Wellness"— Presentation transcript:
1 Introduction to Physical Fitness and Wellness 1Introduction to Physical Fitness and Wellness
2 In This Chapter Understand Define Determine Learn Benefits and importance of fitness and wellnessDefinePhysical FitnessDetermineIf medical clearance is necessaryLearnGuidelines for physical activityTechniques for compliance of a healthy lifestyle planHow to write SMART goals
3 Physical Activity vs. Exercise Bodily movement using skeletal muscles that requires expenditure of energyProduces progressive health benefitsExercisePhysical activity that is planned, structured and involves repetitive bodily movementImproves one or more components of physical fitnessOnly 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 healthChronic diseases related to inactivity:HypertensionHeart diseaseDiabetesChronic low back painObesity80% 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 ExpectancyFigure 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 diseaseStrokeType 2 diabetesColon and breast cancerHigh blood pressureOsteoporotic factures
8 2008 Federal Guidelines for Physical Activity Recommendations are Based on Performing Moderate Physical ActivityDefined:Any activity that requires expenditure of 150 calories per day – 1,000 calories/weekExamplesWalkingSwimmingPushing strollerCyclingVolleyballDancing fast
9 2008 Federal Guidelines for Physical Activity (cont’d.) Adults2 hours 30 minutes of moderate-intensity – OR -1 hour 15 minutes of vigorous-intensity – AND -Muscle strengthening 2 daysPregnant and Postpartum Women2 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.) ChildrenOne hour or more of moderate-intensity activity every dayVigorous intensity exercise three days each weekBone-strengthening activities three days per week
11 Wellness For a wellness way of life, individuals must: Be physically fitShow no signs of diseaseAvoid 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.
18 Benefits of Physical Fitness (cont’d.) Short-Term BenefitsImprovesIncreasesReducesInsulin sensitivityEndorphinsBlood PressureEndothelial functionMuscle storage in fatBlood lipidsBrain functionHeart ratePainDigestionFat burningStress
19 National Health Objectives for the Year 2020 Take personal responsibility for health behaviorExtend health benefits to all people and all communitiesHealth promotion and disease prevention
20 The Path to Fitness and Wellness 1.Determine whether medical clearance is needed2.Assess your overall level of physical fitness3.Prescribe personal programs4.Learn behavior modification techniques to help change unhealthy lifestyle patterns5.Develop sound diet and weight-control programs6.Implement healthy lifestyle program7.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 Behavior1.Stopping negative behavior2.Preventing relapse of negative behavior3.Developing positive behavior4.Strengthening a positive behavior5.Maintaining positive behaviorNot everyone can just ‘stop’ their behavior
24 Changing Behavior (cont’d.) 1.Pre-contemplationNot considering change2.ContemplationAcknowledge problem3.PreparationPlanning change4.ActionActively doing things to change5.MaintenanceContinues adherence to changeTermination occurs after five years of maintenance
25 Motivation and Locus of Control Three Impediments to ChangeCompetenceLacking skills to accomplish taskConfidenceHave skills, but don’t believe in themMotivationHave skill and confidence, but reason for change is not meaningful
27 Remember to re-evaluate SMART GoalsSpecificMeasurableAcceptableRealisticTime-specificSRemember to re-evaluateMART
28 A Word of Caution Before You Start Exercise Discuss your plans with your physician to ensure you are not at risk
29 Assess YourselfDo 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 wellnessRecommended guidelines for physical activityComponents of physical fitnessBenefits of comprehensive wellness programBehavior modification techniquesSMART goals