Fitness and Wellness - Chapter 1 Review // EXSC and Weight Control

Precontemplation Stage, Contemplation Stage, Preparation Stage, Maintenance Stage, and Action Stage

The 5 stages of changing behavior from the Transtheoretical Model of Changing Behavior

Acute (immediate) benefits

Type of benefit that is earned from physical activity that results giving a single boost (or bout) of exercise. Most of the benefits last up to 72 hours following exercise. - Dr. William L. Haskell of Standford University, refers to this by saying this quote - "People should think of exercise as a medication and take it on a daily basis."

Physical Fitness

Can be classified into health-related and skill-related fitness; the general capacity to adapt and respond favorably to physical effort.

Skill-related fitness

Includes components of fitness important for successful motor performance in athletic events and in lifetime sport and activities. 6 components: ⦁ Agility ⦁ Balance ⦁ Coordination ⦁ Power ⦁ Reaction time ⦁ Speed

Wellness

It's an all-inclusive umbrella covering a variety of health-related factors - A______ way of life with a focus on disease prevention boosts - This ____ lifestyle requires the implementation of positive programs to change behavior and thereby improve health and quality of life, prolong life, and achieve total well-being.

Physical Activity, Light Physical Activity, Moderate Physical Activity, Vigorous Physical Activity

List all the types of Physical activities in this chapter?

5

Many babies being born are expected to be diagnosed with chronic diseases at what age?

Contemplation Stage

One of the 5 stages of the Transtheoretical Model of Changing Behavior; Considering change within the next six months

Behavior Modification

Process used to permanently change negative behaviors in favor of positive behaviors that will lead to better health and well-being ⦁ Change is difficult ⦁ People pursue change when it is rewarded ⦁ People contemplate change when there is a change in core values that makes them feel uncomfortable with the present behavior.

Steps in the process of willful change

Stopping a negative behavior, Preventing relapse to a negative behavior, Developing a positive behavior, Strengthening a positive behavior, and Maintaining a positive behavior

Lifestyle

The most important factor affecting your personal well-being

150 minutes of moderate physical activity a week (possibly 300 mins per week) 60 to 90 minutes of activity daily to prevent regaining weight

What are some recommendations for achieving calorie balance?

Physical Inactivity and Negative Lifestyle Habits

What two factors pose a serious threat to health?

31st

While Japan is ranked number one for an overall life expectancy percentage of 83.7 years, what rank is the US?

Hypokinetic Diseases

diseases related to a lack of physical activity but cause little motion to occur

Impediments to taking action

keep people from acting on their desire to change - these are the possible problems ⦁ Problems of competence: Skills needed to complete task ⦁ Problems of confidence: Have skill but do not believe in self ⦁ Problems of motivation: Competence and confidence are there, but unwilling to change

Relapse

A falling back into an old illness or bad habit

Moderate Physical Activity

Activity that requires an energy expenditure of 150 calories per day, or 1000 calories per week. This kind of physical activity provides substantial benefits

Vigorous Physical Activity

An activity similar to jogging that causes rapid breathing and a substantial increase in heart rate.

Light Physical Activity

Any activity that uses less than 150 calories of energy per day, such as casual walking and light household chores.

Social Liberation

Apart of the Behavior modification program; stresses external societal acceptance of and support for positive change

Self-Analysis

Apart of the Behavioral modification program

Physical Activity

Bodily movement produced by skeletal muscles that requires energy expenditure and produces progressive health benefits.

Keep core values in mind and Align behaviors with core values

Change in core values often 'overrules' instant rewards. Our Brain reminds us of who we are and of our long-term goals. When developing new behaviors, what are the two competing interests everyone should recognize from the short-term urge and long-term goals?

1) Change in body position and direction quickly and efficiently; 2) Maintain the body's equilibrium; 3) Integration of the nervous system and the muscular system to produce correct graceful and harmonious body movements; 4) Ability to produce maximum force in the shortest time; 5) Time required to initiate a response to a given stimulus; 6) Ability to propel the body rapidly from one point to another

Define each of the components of Skill-Related Fitness: 1) Agility 2) Balance 3) Coordination 4) Power 5) Reaction time 6) Speed

1) The Ability of the heart, lungs and blood vessels to supply oxygen to the cells to meet the demand of physical activity 2) The ability of the muscles to generate force 3) An achievable range of motion at a joint(s) (without causing injury) 4) Amount of lean tissue v. adipose tissue in the body (the amount of lean body mass and adipose tissue (fat mass) in the human body))

Define each of the components of health-related fitness: 1) Cardiorespiratory Endurance 2) Muscular fitness 3) Muscular flexibility 4) Body composition

Values

Defined as people's core beliefs and ideals ⦁ Developed through experience, learning, and role models govern behavior as people seek to act in accordance with this. An active lifestyle can lead to more healthy behaviors as a person's _____ change to reflect healthier ideals

nonexercise activity thermogenesis (NEAT)

Energy expended doing everyday activities not related to exercise. It could use more calories in a day than a planned exercise session.

Action Stage

One of the 5 stages of the Transtheoretical Model of Changing Behavior; Actively changing a negative behavior or adopting new, healthy behavior; relapse is common

Maintenance Stage

One of the 5 stages of the Transtheoretical Model of Changing Behavior; Maintaining behavioral change for up to five years

Preparation Stage

One of the 5 stages of the Transtheoretical Model of Changing Behavior; Preparing to change within the next month

Precontemplation

One of the 5 stages of the Transtheoretical Model of Changing Behavior; Unwilling to change behavior - lack motivation

Chronic Diseases

One of the most Significant detrimental effects of modern-day technology from the lack physical inactivity. These are also known as diseases like Hypertension (High Blood Pressure), Heart Disease, Diabetes, Low-Back pain, and obesity

Physical Inactivity

One of the two factors that impacts serious threats to health Also, It is behind Tobacco Use as the second greatest threat to public health and is often concerned with SeDS

Assess situational cues of stressful experiences; Remember that repetition is critical in developing a new habit; Recognizing that excessive stress triggers old habits.

Our minds learn to use familiar cues to carry out automatic behavior and a part of the brain plays a role in habit formation. Habits are mostly done in familiar environments and not in new ones but sometimes when changing unwanted habits/creating new habits. Define each of the 3 causes.

specific, measurable, attainable, realistic, time-specific

SMART Goals, or a well-conceived action plan to determine what you want to accomplish. Since SMART is an acronym that defines what are those goals, spell out SMART

Motivation

The desire and will to do something - Comes from within, but is triggered by external forces

Locus of Control

The extent to which a person believes he or she can influence what happens to them (or external environment)

Consciousness-Raising

The first step in a behavior modification program that involves obtaining info about the problem so that you can make a better decision about problem-behavior

Exercise/ Exercise Dropout Model

The following components listed represent what cycle that occurs when It's when feelings makes the person not want to exercise. ⦁ Contemplate Exercise ⦁ Realize need to Exercise ⦁ Consider Fitness Course ⦁ Enroll in fitness course ⦁ Participate in exercise ⦁ Course ends ⦁ Stop Exercising ⦁ Find Excuses for not exercising

Health-related fitness

The physical state that has four components: - Cardiorespiratory Endurance - Muscular fitness - Muscular flexibility - Body composition

The Transtheoretical Model of Changing Behavior

The process of willful change - the underlying process that people go through to change their behaviors and adopt new ones.

Sedentary Death Syndrome (SeDS)

The second greatest threat to public health; also referred to as Physical Inactivity

The process of willful change

The underlying process that people go through to change their behaviors and adopt new ones.

Willpower

This can be increased through: exercise, balanced nutrition, adequate sleep, and quality time spent with others It can also be decreased from: depression, anxiety, anger, and loneliness Saying "I don't" works better than saying "I can't"

Social, Physical, Occupational, Emotional, Spiritual, Mental, and Environmental

To enjoy a wellness lifestyle, a person has to practice behaviors that will lead to positive outcomes in the Seven Dimensions of Wellness. Each of these dimensions are interrelated; one frequently affects the others. The concept behind the seven dimensions of wellness shows that high-level wellness clearly goes beyond optimum fitness and absence of disease List each of the seven dimensions.

Exercise

Type of physical activity that requires planned, structured and repetitive bodily movement done to improve or maintain one or more components of physical fitness.

60 minutes of physical activity per day

What are the Federal Guidelines of Physical Activity for Children 6 years of age and older and adolescents?

Follow the adult guidelines

What are the Federal Guidelines of Physical Activity for Older Adults (65+)?

Two hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity a week

What are the Federal Guidelines of Physical Activity for Pregnant and Postpartum patients?

150 minutes per week moderate-intensity aerobic or 75 minutes of vigorous-intensity aerobic & Muscle strengthening activities two or more days per week

What are the Federal Guidelines of Physical Activity for adults between the age of 18-64?

Nutrition, Stress, Environment

What are the three factors that have been found as negative impacts on health as they have been attributed by the advancements of Technology?

Cardiovascular Diseases and Cancer

What are the two biggest leading causes of death in the U.S. that are lifestyle-related?

Specific , Measurable, Acceptable, Realistic, and Time Specific

What does SMART goals stand for?

76.6 , 81.4, and 78.9 years

What is the average life expectancy of the following options living in the USA? (how many years) 1) men 2) women 3) men and women

Nearly half

What is the estimated amount of people that have diabetes or pre-diabetes in the USA?

48%

What is the percent of deaths that are caused by cardiovascular disease and cancer?

80%

What is the percentage of how many deaths could've been prevented if people adhered to a healthier lifestyle?

44%

What is the reduction percentage rate in mortality risk when a sedentary lifestyle is abandoned, and when one becomes moderately fit?

5%

What percentage of people take up for the 50% of healthcare costs in the USA?

Guidelines for creating a Lifetime Program

What term defines and carries these 7 components? It is meant to improve fitness, promote preventative health care and personal wellness. ⦁ Determine the necessity of a medical clearance ⦁ Assess overall level of physical fitness ⦁ Prescribe personal programs for total fitness ⦁ Apply behavior modification techniques ⦁ Develop sound diet and weight-control programs ⦁ Implement a healthy lifestyle program ⦁ Discern myths from facts

Light - less than 150 calories of energy per day // Moderate - more than 150 calories per day (even 1000 calories a week)

What's the difference between Light Physical Activity to Moderate Physical Activity?

internal - people have control over events while external - believe believe what happens to them in result of chance or environmental factors that is unrelated to their behavior

What's the difference between internal and external locus of control?

Lifestyle Patterns

While many current lifestyles in developed nations do not include physical activity to maintain adequate health, what is the term to define the influence of deterioration in the human body to speed up?

internal locus of control

people with an who have this type of Locus, have control over events in their lives - it's healthier and easier

continuum locus of control

people with this type of locus have no control over events nor believe what environmental factors have on their behavior.

external locus of control

people with this type of locus, believe what happens to them in result of chance of environmental factors that is unrelated to their behavior - They are likely to have a higher risk of illness because they're not proactive and not planned