Changing Personal Behaviors for Optimal Wellness © 2015 Pearson Education, Inc.

Learning Outcomes Identify your current place on the wellness continuum. Describe the dimensions of wellness and how they are interconnected. Explain the benefits of wellness for individuals and for society as a whole. Determine your stage in the behavior change process for one or more behaviors. Write out a wellness goal using the SMART goal-setting guidelines. Commit to fitness and wellness by filling in a behavior change contract. Learn and use strategies for keeping your behavior change on track. © 2015 Pearson Education, Inc.

The Wellness Continuum Striving for improvement in all six wellness dimensions is a lifelong process. Concentrate on the most pressing needs first, then strive for balance across the continuum. © 2015 Pearson Education, Inc.

Health, Wellness, Fitness: Terminology Used broadly to include everything from environmental health to the health of populations Historically, has referred to the absence of disease Wellness The highest level of health possible in six different dimensions (Physical) Fitness The ability to perform moderate to vigorous levels of physical activity without undue fatigue © 2015 Pearson Education, Inc.

The Six Dimensions of Wellness Achievement of the highest possible level of health across six dimensions: Physical Social Intellectual Emotional Spiritual Environmental © 2015 Pearson Education, Inc.

The Six Dimensions of Wellness © 2015 Pearson Education, Inc.

Physical Wellness Encompasses all aspects of a sound body: Body size, shape, and composition Sensory sharpness and responsiveness Body functioning Strength, flexibility, and endurance Resistance to diseases and disorders Ability to recuperate Fitness is an aspect of physical wellness. © 2015 Pearson Education, Inc.

Social, Intellectual, and Emotional Wellness Social Wellness Being able to have satisfying interpersonal relationships and maintain social connectedness Intellectual Wellness Being able to use your brain power effectively to solve problems and meet life's challenges Emotional Wellness Being able to control your emotions and express them appropriately at the right times © 2015 Pearson Education, Inc.

Spiritual and Environmental Wellness Spiritual Wellness Experiencing a quality of wellness that may involve a feeling of unity or oneness with others and with nature, and a sense of meaning or value in life; for some, may involve a belief in a supreme being or religion Environmental Wellness An appreciation of how the environment can positively or negatively affect you, and the role you play in preserving, protecting, and improving it © 2015 Pearson Education, Inc.

Related Dimensions of Wellness Occupational Wellness The level of happiness and fulfillment experienced in your in work, including harmony with personal goals, appreciation from bosses and co-workers, and a safe workplace Financial Wellness The ability to balance and manage financial needs and wants with your income, debts, savings, and investments © 2015 Pearson Education, Inc.

Why Does Wellness Matter? Good wellness habits can help you live a longer, healthier life. More years overall More healthy years Good wellness habits benefit society as a whole. Lead to a population that is happier, more productive, and spends less on health care Produce a population with a lower risk of chronic and catastrophic diseases © 2015 Pearson Education, Inc.

Leading Causes of Death Among Americans Ages 15–24 © 2015 Pearson Education, Inc.

Leading Causes of Death Among Americans Overall © 2015 Pearson Education, Inc.

Health Benefits of Physical Activity © 2015 Pearson Education, Inc.

Overweight and Obese Adults © 2015 Pearson Education, Inc.

How Can You Change Your Behavior? Step 1: Understand the Stages of Behavior Change Changing behaviors involves a gradual process of awareness, preparation, and then action. © 2015 Pearson Education, Inc.

Six Stages of Behavior Change Precontemplation No intention of changing yet; unaware of or in denial about a problem Contemplation Recognizes there may be a problem and starts to see a need for change Preparation Starts to focus on what can be done and on developing a plan © 2015 Pearson Education, Inc.

Six Stages of Behavior Change Action Executes a plan, publicly states a desire to change, enlists help, and sets realistic goals Maintenance Works to prevent relapse and continue with gains In this stage after completing six months or more without relapsing into old habits Termination New behavior is ingrained and ongoing © 2015 Pearson Education, Inc.

Six Stages of Behavior Change Relapse Not an original stage of behavior change, but happens periodically for most people trying to change Causes include overconfidence, temptations, stress or emotional distractions, and putting oneself down © 2015 Pearson Education, Inc.

How Can You Change Your Behavior? continued Step 2: Increase Your Awareness Stay physically fit. Eat healthy foods. Manage your weight. Manage stress. Avoid drugs, smoking, and alcohol abuse. Prevent accidents, injuries, and disease. © 2015 Pearson Education, Inc.

How Can You Change Your Behavior? continued Step 3: Contemplate Change Examine your current habits and patterns. Assess your current beliefs and attitudes. Assess your motivation. Target a behavior for change. © 2015 Pearson Education, Inc.

How Can You Change Your Behavior? continued Step 4: Prepare for Change Observe role models. Set realistic goals and objectives. Anticipate and overcome barriers to change. Make a commitment. © 2015 Pearson Education, Inc.

How Can You Change Your Behavior? continued Step 5: Take Action to Change Visualize yourself engaging in the new behavior. Control your environment so that you don't encounter people or situations that tend to trigger your unwanted behavior. Change your self-talk—that is, the way you think and talk to yourself. © 2015 Pearson Education, Inc.

How Can You Change Your Behavior? continued Step 5: Take Action to Change Learn to counter—that is, to substitute a desired behavior for an undesirable one. For instance, chew a piece of sugarless gum instead of smoking a cigarette. Practice shaping—that is, making a series of small changes that slowly progress. Reward yourself for successes—for example, by scheduling an enjoyable activity or purchasing a gift for yourself. © 2015 Pearson Education, Inc.

How Can You Change Your Behavior? continued Step 5: Take Action to Change Use writing as a wellness tool. Journaling, or writing personal experiences, interpretations, and results in a journal or notebook, is an important skill for behavior change. © 2015 Pearson Education, Inc.

Understanding Fitness Principles © 2015 Pearson Education, Inc.

Learning Outcomes Describe the three primary levels of physical activity and their benefits. Articulate the importance of each health-related component of fitness. Identify the role that the skill-related components of fitness play in overall physical fitness. Explain how following the fitness principles of overload, progression, specificity, reversibility, individuality, and recovery will increase your fitness program success. © 2015 Pearson Education, Inc.

Learning Outcomes continued Describe how much and which types of physical activity you should do for optimal health and wellness. Incorporate general strategies for exercising safely. Identify individual attributes that should be taken into account before beginning a fitness program. Individualize and implement strategies that will help you get started on your fitness and exercise goals. © 2015 Pearson Education, Inc.

The Three Primary Levels of Physical Activity Physical Fitness The ability to perform moderate to vigorous levels of activity without undue fatigue Physical Activity Any bodily movement produced by skeletal muscles resulting in an expenditure of energy Exercise Planned or structured physical activity done to achieve and maintain fitness © 2015 Pearson Education, Inc.

The Three Primary Levels of Physical Activity continued Physical activity is often measured in MET levels (metabolic equivalents). © 2015 Pearson Education, Inc.

The Five Health-Related Components of Fitness Cardiorespiratory Endurance Ability of your cardiovascular and respiratory systems to provide oxygen to working muscles Muscular Strength Ability of your muscles to exert force Muscular Endurance Ability of your muscles to contract repeatedly over time Flexibility Ability to move your joints in a full range of motion Body Composition The relative amounts of fat and lean tissue in your body © 2015 Pearson Education, Inc.

The Six Skill-Related Components of Physical Fitness Agility – the ability to rapidly change the position of your body with speed and accuracy Balance – the maintenance of equilibrium while stationary or moving Coordination – the ability to use both your senses and body to perform smooth motor tasks Power – the ability to perform work or contract muscles with high force quickly Speed – the ability to perform a movement in a short period of time Reaction time - time between stimulus and physcial reaction to the stimulus © 2015 Pearson Education, Inc.

The Principles of Fitness Overload Principle To see improvements, the amount of training must exceed what your body is used to. Training Effects Consistent overloads will bring about adaptation, or changes, as a result of training. Dose-Response Relationship The amount your body adapts to new levels of training is related to the amount of overload or "dose." Diminished Returns The rate of improvement diminishes over time as your fitness level approaches your genetic limit. © 2015 Pearson Education, Inc.

Overload Principle © 2015 Pearson Education, Inc.

The Principles of Fitness continued Principle of Progression To effectively and safely increase fitness, you must apply an optimal overload level within a certain time period. The "10 percent rule" Increase your program frequency, intensity, or duration by no more than 10 percent per week. Principle of Specificity Improvement in a body system (e.g., cardiorespiratory) will occur only if that specific system is targeted in training. © 2015 Pearson Education, Inc.

The Principles of Fitness continued Principle of Reversibility "Use it or lose it." Fitness levels must be maintained or they will revert toward previous levels. Principle of Individuality Training results will vary from person to person. Principle of Rest and Recovery Your body needs time to recover between training sessions. Overtraining can result in fatigue and soreness. © 2015 Pearson Education, Inc.

Physical Activity Guidelines for Americans © 2015 Pearson Education, Inc.

The Physical Activity Pyramid © 2015 Pearson Education, Inc.

How Much Exercise Is Enough? continued The FITT Formula Guideline to help you plan a personal exercise program Frequency: number of times per week Intensity: how "hard" to exercise Time: amount of time per exercise session Type: the kind of exercise performed © 2015 Pearson Education, Inc.

Application of the FITT Principle © 2015 Pearson Education, Inc.

Exercising Safely Warm-up: two phases General warm-up: 5 to 10 minutes of light activity Specific warm-up: 3 to 5 minutes of range-of-motion movements Cool-down Exercise-to-rest transition lasting 5 to 15 minutes Take time to learn an activity's skills. This is an important step to enhance enjoyment and avoid injury. © 2015 Pearson Education, Inc.

Exercising Safely continued Consume adequate energy and water. Don't exercise on a full stomach. Eat a small meal 1.5 to 2 hours prior to exercising. Tailor water intake to the individual and the exercise being performed. Select appropriate clothing and footwear. Proper footwear (fit and cushioning) is critical for safety and comfort. Dress appropriately for the activity and temperature. © 2015 Pearson Education, Inc.

Individual Factors for a Fitness Program Age Older adults may require extra precautions. Weight Overweight or underweight people have a higher risk of certain kinds of injuries. Current Fitness Level Select appropriate activities for your personal starting point. © 2015 Pearson Education, Inc.

Individual Factors for a Fitness Program continued Disabilities Fitness can be incorporated into daily life via adaptive courses, equipment, instruction, or facilities. Special Health Concerns Exercise should take place under medical supervision for certain medical conditions. Seek the advice of a qualified medical professional. © 2015 Pearson Education, Inc.

Getting Started Understand your motivations for beginning a fitness program. Anticipate and overcome obstacles to exercise. Make time for exercise. Select fun and convenient activities. Lifestyle physical activities Exercise training options Sports and recreational activities © 2015 Pearson Education, Inc.

Sample Physical Activities © 2015 Pearson Education, Inc.

Getting Started continued Choose environments conducive to regular exercise. Exercise facility options Neighborhood Weather Safety Set reasonable goals for increased fitness. © 2015 Pearson Education, Inc.

Getting Started continued Plan goal-related rewards to motivate yourself. Rewards can be internal or external. Make a personal commitment to exercising regularly. © 2015 Pearson Education, Inc.