1. Understanding Fitness and Wellness
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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
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3. 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
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4. 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
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5. 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
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6. Interaction of Wellness Components
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7. 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
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8. 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
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9. Physical Activity vs. Exercise
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
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10. Benefits of Regular Exercise
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11. Getting Regular Exercise
During a myocardial infarction (a heart attack), exercise-trained individuals suffer less cardiac injury compared to untrained individuals.
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12. Exercise Aids Aging Well
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13. Five Major Components of Health-Related Physical Fitness
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
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14. 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
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15. 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
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16. 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
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17. 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
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18. 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
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19. Five Stages to Behavior Change
Precontemplation
Contemplation
Preparation
Action
Maintenance
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20. 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
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21. ABC News: Months to a Healthier Lifestyle
Play
Video
Discussion Questions
What are the steps that Dr. Oz recommends you take, in terms of food and exercise, in order to improve your life expectancy? What are some of the ways you can incorporate these steps into your daily life?
What are the six basic health numbers that Dr. Oz suggests everyone should know? What are some of the ways in which you can ascertain and track these numbers?
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22. ABC News: Months to a Healthier Lifestyle (cont.)
Play
Video
Discussion Questions
Why is practicing your balance important? Explain how balance affects the brain.
Explain what you think Dr. Oz means by "putting it all together" at the end of this video.
What are some ways in which you can start to organize your life in order to improve your overall health?
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23. ABC News: New Year's Resolutions
Play
Video
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24. Behavior Modification Strategies
Behavior change contracts
List goals and plans and sign the contract, along with a support person
Setting realistic short-term and long-term goals SMART goals
specific
measurable
action-oriented
realistic
time-stamped
Self-monitoring
Analyze your behavior and identify triggers
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25. 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
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26. 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
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27. 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
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28. 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
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29. 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
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30. Increasing Physical Activity (cont.)
Plan your individualized program for increasing physical activity
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31. 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
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