Fitness and Wellness Chapter 1: Physical Fitness and Wellness

Physical fitness standards

a fitness level that allows a person to sustain moderate-to-vigorous physical activity without undue fatigue and ability to closelt maintain this level throughout life

Sitting Disease

a term coined by the scientific community to refer to the detrimental health effects cause by excessive sitting throughout most days in the week

6 MET acitivities include

aerobics, walking uphill @ 3.5 mph, cycling 10-12 mph, playing doubles in tennis, and vigorous strength training

Vigorous activity

any exercise requiring MET level equal to ore greater than 6 METs One MET is the energy expenditure at rest

Precautions to prevent CLRD include

consuming low-fat, low-sodium, nutrient-dense; staying physically active; not smoking and not breathing cigarette smoke; getting a pneumonia vaccine if older than age 50 and a current ex smoker; avoid swimming pools for individuals sensitive to chlorine vapor

MET

energy expenditure at rest

HDL is ___ and LDL is _____

good; bad

Regular physical activity is important for

health of muscles, bones, joints improving mood, cognitive function, creativity, and short term memory, and enhances ones ability to perform daily tasks throughout life

Chronic Lower Respiratory Disease (CLRD)

includes chronic obstructive pulmonary disease, emphysema, and chronic bronchitis can occur even if you never smoke in your life

METs

multiples of the resting metabolic rate

Cardiovascular

of or relating to the heart and blood vessels

Benefits of regular physical activity includes

reduction in premature mortality and decreased risk for developing heart disease, stroke, metabolic syndrome, type 2 diabetes, obesity, osteoporosis, colon and breast cancers, high BP, depression, and even dimentia/Alzheimers

Prayer

sincere and humble comminucation with a higher power

Sedentary Death Syndrome (SeDS)

"sitting disease" Cause of death attributed to a general lack of regular physical activity

Cardiorespiratory Endurance

the ability of the lungs, heart, and blood vessels to deliver adequate amounts of O2 to cells to meet demands of prolonged physical activity

Physical Fitness

the ability to meet the ordinary as well as unusual demands of daily life safely and effectively without being overly fatigued and still have energy left for leisure and recreational activities

Occupational Wellness

the ability to perform your job skillfully and effectively under conditions that provide personal and team satisfaction and adequately rewards each individual

Emotional Wellness

the ability to understand your own feelings accept your limitations and achieve emotional stability

Wellness

the constant and deliberate effort to stay healthy and achieve the highest potential for well-being. Encompasses seven dimensions: physical, emotional, mental, social, environments, occupational, and spiritual - and integrates them all into a quality life

Health Promotion

the science and art of enabling people to increase control over their lifestyle to move toward a state of wellness

Worldwide obesity claims ___ the number of victims of malnutrition

triple

ALtruism

unselfish concern for the welfare of others

3 basic factors that determine our health and longetivity

1. genetics 2. the environment 3. our behavior

People spend an extra ___ years with a serious illness and an extra ___ years of disability

1.2 years; 2 years

sitting over __ hours a day cuts off 2 years of lige

3

___% of all deaath in USA are contributed to diseases of the heart and blood vessels

30%

USA is ranked __ in world life expectancy

33rd

Moderate physical activity should be divided into

5 days of 30 min segments, 30 at once is better but 10 minutes 3 times a day also provides health benefits

Current life expectancy of the US

79.6 years (77.1 for men and 81.9 for women)

Ecosystem

A community of organisms interacting with each other in an environment

Morbidity

A condition related to or caused by illness or disease

Metabolic Profile

A measurement of plasma insulin, glucose, lipid, and lipoprotein levels to asses risk for diabetes and CVD

Mental Wellness

A state in which your mind is engaged in lively interaction with the world around you

Health

A state of complete well-being - not just the absence of disease or infirmity

Exercise

A type of physical activity that requires planned, structured, and repetitive bodily movement with the intent of improving or maintaining one or more components of physical fitness

Moderate Physical Activity

Activity using 150 cals of energy/day or 1,000/week provides substantial benefits in health and well-being for the vast majority of people who are not physically active.

Physical activity

Bodily movement produced by skeletal muscles; requires expenditure of energy and produces progressive health benefits. Ex's incl walking, taking the stairs, dancing, gardeningm etc

Leading causes of death in US

CVD, Cancer, Accidents, Other, Chronic Lower Respiratory Disease

Sedentary

Description of a person who is relatively inactive and whose lifestyle is characterized by a lot of sitting

Nonexercise Activity Thermogenesis (NEAT)

Energy expended doing everyday activities not related to exercise

Skill-related Fitness

Fitness components important for success in skillful activities and athletic events; encompasses agility, balance, coordination, power, reaction time, and speed

Health-related Fitness`

Fitness programs that are prescribed to improve individuals overall health

Healthy habits that cut risks for serious disease

Getting atleast 30 minutes of daily moderate-intensity physical activity Dont ever smoke Eat a healthy diet Maintain a BMI less than 30 Reduce amount of time sitting

Physical Wellness

Good physical fitness and confidence in your personal ability to take care of health problems

Hypokinetic diseases

Hypo denotes lack of; therefore illnesses related to the lack of physical activity

Chronic Diseases

Illnesses that develop as a result of an unhealthy lifestyle and last a long time

Risk Factors

Lifestyle and genetic variables that may lead to disease

Life Expectancy

Number of years a person is expected to live based off of persons birth year

There is a parallel between what kind of living and what kind of diseases

Sedentary Living to Chronic Disease (cardiovascular, cancer, diabetes, and chronic respiratory diseases)

Social Wellness

The ability to relate well to others, bot within and outside of family unit

Environmental Wellness

The capability to live in a clean and safe environement that is not detrimental to health

Health Fitness Standards

The lowest fitness requirements for maintaining good health, decreasing risk for chronic diseases, and lowering the incidence of muscular-skeletal injuries

Spiritual Wellness

The sense that life is meaningful, that life has purpose, and that some power brings all humanity together; the ethics, vaulues, and morals that guide you and give you meaning and direction to life