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