Health and Wellness Units One and Two

To incorporate the principle of _____, you should apply the __ % rule; not increasing by more than 10% per ___.

1.) progression 2.) 10 3.) week

The current public health recommendation is for adults to achieve a minimum of __ minutes of moderate-intensity physical activity each day to prevent weight gain

30

Cool-down

A 5-15 minute period of low-intensity exercise that immediately follows the primary conditioning period. A cool-down lowers body temperature often exercise and allows blood to return from the muscles to the heart. Once exercise stops, blood tends to pool in large blood vessels (veins) that return blood from the exercised muscles to the heart. Failure to redistribute pooled blood after exercise could result in your feeling lightheaded or even fainting.

Behavior change contract

A behavior change contract records your goals and identifies barriers to success and strategies you will use to overcome these barriers. It should be signed by you and a witness ( someone close to you who will support your efforts). Completing the behavior change contract helps you think through your plan, and having another person sign the contract provides accountability.

Warm-up

A brief (5-15 minute) period of exercise that precedes a workout. In general, a warm-up should include low-intensity, whole body exercises that are similar to those you will perform during your workout. The purpose of a warm-up is to elevate muscle temperature and increase blood flow to those muscles that will be involved in the workout.

Lack of Social Support

A lack of social support can be a barrier to success. It is essential to surround yourself with people who are supportive of your goals. Sometimes, friends or family members will feel threatened by your new behavior and will attempt to get you to resume your old ways.

Wellness Goals for the Nation

A nation of unhealthy people drains resources by reducing worker productivity and increasing government spending on health care. To improve the overall well-being of Americans, the U.S. government established a set of wellness goals known as the Healthy People initiative. These goals were first presented in 1980 and have since been revised every ten years based on progress toward meeting the objectives. Healthy people 2020 is the current set of goals aimed at attaining high-quality, longer lives and reducing the risk of injury and premature death. Other health related goals are to achieve health equity, eliminate disparities, and improve the health of all Americans.

Exercise

A type of physical activity that is planned, structured, and has a final goal of improving or maintaining physical fitness. Virtually all fitness/conditioning activities and sports are considered exercise because they are planned and help maintain or improve physical fitness. Exercise often involves relatively high-intensity activities (such as running or swimming) and is performed with the goal of achieving health and fitness.

Increased Longevity

Abundant research reveals that regular physical activity and exercise (combined with a healthy lifestyle) can increase longevity. A classical study at Harvard alumni concluded that men with a sedentary lifestyle have a 31% greater risk of death from all causes than men who engage in regular physical activity. Similarly, compared to physically active women, sedentary women also have a higher risk of death. These findings translate into a longer life span for people who exercise and have more active lifestyles. The primary factor for this increased longevity is that regular exercise lowers the risk of both heart attack and cancer.

A person in the___ stage of change has been fully participating in the new health behavior for less than 6 months.

Action

Termination

After a person has maintained a behavior for more than 5 years, they have reached the finals stage. Reaching this stage means that healthy behavior has become normal behavior, and there is no fear of relapse. People in this stage have attained an improved self-image and are capable of maintaining their target behavior.

Maintenance

After sustaining the behavior change for 6 months, the person enters the maintenance stage. At this point, the change has become a habit and requires less conscious effort. As this stage progresses, the temptation to resume old habits steadily decreases. The length of time that a person spends in each of the previous stages is highly individual, and people often move back and forth between the stages several times before they are able to make the behavior change permanent.

Principle of reversibility

Although rest periods are important to maximizing your benefits from exercise, going too long between exercise sessions (such as days or weeks), or being too inconsistent in your routine, will result in losing the fitness progress you've made.

Principle of progression

An extension of the overload principle. This concept asserts that overload should be increased gradually during the course of a physical fitness program. In general, the overload in a training process should be increased slowly during the first 1-6 weeks of the exercise program. After this initial period, the overload can be increased at a steady and progressive rate during the next 6-20 weeks of training. For best results, the overload should not be increased too slowly or too rapidly.

Visualization and Self-talk

Another way to increase and maintain your motivation for change is to visualize yourself engaging in a new healthy behavior. Visualization is a powerful tool that can be used to create a new self-image of you as a healthier, happier person. Self-talk is the internal dialogue we all have with ourselves that can be positive or negative. When positive, it serves as another powerful tool to help you achieve behavior change. Mentally affirming that you're strong and capable of the desired change supports your commitment to change.

Delayed Aging

As we age, we gradually lose our physical capacity to do work, and therefore our ability to perform strenuous activities progressively declines. Although this decline may begin as early as the 20s, the most dramatic change occur after about the age of 60. Although no amount of physical activity or exercise can stop the biological aging process, regular exercise can delay the age-related decline in physical working capacity among highly trained, moderated physical working capacity declines with age, regular exercise can maintain your ability to perform various types of physical activities, increasing your ability to enjoy a lifetime of physical recreation and an improved quality of life.

Overload principle

Basic principle of physical conditioning that states that in physical conditioning that states that in order to improve physical fitness, the body (or specific muscles) must be stressed. You can also achieve overload principle by increasing the time ( i.e. duration) of exercise.

Assessing Your Current Health Habits

Before you can change a behavior, you must first recognize that the behavior is unhealthy and that you are capable of change. Changing can be difficult, so it is best to start by selecting one target behavior you want to change. To improve your chances of success, it is wise to make your first behavior change goal a relatively easy one. When you succeed in modifying your first unhealthy behavior, move to a second target, and continue to build on your successes over time.

Body Composition

Body composition refers to the relative amounts of fat and lean tissue in your body. Body composition is included as a component of health-related physical fitness because having a high percentage of body fat is associated with an increased risk of developing CVD, type 2 diabetes, and some cancers. It also increases the risk of developing joint inflammation (arthritis). Lack of physical activity has been shown to play a major role in gaining body fat. Conversely, regular exercise is an important factor in promoting the loss of body fat and the maintenance of a healthy body weight.

Lower Risk of Cancer

Cancer is a major cause of disease and death worldwide. The primary risk factors for cancer are environmental (exposure to cancer-causing agents) and lifestyle. One lifestyle factor associated with increased cancer risk is physical inactivity. Convincing evidence indicates the risk of colon cancer, and growing evidence shows that regular exercises can reduce the risk of 13 types of cancers including breast and endometrial cancer in women.

Cardiorespiratory endurance

Cardiorespiratory endurance (sometimes called aerobic fitness or cardiorespiratory fitness) is often considered the key component of health-related physical fitness . It is a measure of the heart's ability to pump oxygen-rich blood to the working muscles during exercise and of the muscles' ability to take up and use the oxygen. Oxygen delivered to the muscles is used to produce the energy needed for prolonged exercise. In practical terms, cardiorespiratory endurance is the ability to perform exercises such as distance running, cycling, etc.

Reduced Risk of Heart Disease

Cardiovascular disease (disease of the heart and blood vessels) is a major cause of death in the united States. In fact, 1 in 3 Americans dies of CVD. Regular physical activity and exercise can significantly reduce your risk of developing CVD and strong evidence suggests that regular physical activity reduces the risk of dying during a heart attack.

Reduced Risk of Diabetes

Diabetes is a disease characterized by high blood sugar (glucose) levels. Poorly managed diabetes increases your risk for numerous health problems, including blindness, heart disease, and kidney dysfunction. Regular physical activity and exercise can reduce the risk of type 2 diabetes by improving skeletal muscle health and the regulation of blood glucose.

Preparation

During the preparation stage, the person plans to take action within a month. He or she acknowledges the benefits of behavior change and is aware of the process required. In some cases, the person might have created a plan for change.

Principle of recuperation

During the recovery period, the exercised muscles adapt to the exercise stress by increasing endurance or becoming strong. In fact, a rest period, usually 24 hours or more, is essential for achieving maximal benefit from exercise.

Emotional Wellness

Emotions play an important role in how you feel about yourself and others. Emotional wellness (mental health) includes your social skills and interpersonal relationships. Your level of self-esteem and your ability to cope with the routine stress of daily living are also aspects of emotional wellness.

Increasing physical activity

Engage in small bouts of moderate physical activity throughout the day, use a pedometer and attempt to accumulate 10,000 steps per day, use stairs rather than the elevator, walk to all classes, walk to accomplish errands, walk extra aisles in the grocery store, consider trying a fitness DVD or online video.

Time frame

Establish an appropriate time frame for achieving your goals. Establishing an unrealistic time frame only leads to frustration.

Realistic

Establish goals that are within reasonable limits and can be reached within the time frame established.

Setting goals

Establishing fitness goals is the first step in designing your exercise program. Visualizing goals will provide motivation as your fitness goals improves self-esteem and provides the incentive needed to make a lifetime commitment to regular exercise.

Exercise for Health-Related Fitness

Exercise training programs can be divided into two broad categories: health-related physical fitness and skill-related physical fitness. The overall goal of a health-related physical fitness program is to optimize the quality of life. The specific goals of this type of fitness program are to reduce the risk of disease and improve total physical fitness. In contrast, the goal of sport-and skill-related physical fitness is to improve physical performance in a specific sport or activity.

Maintenance program

Exercising to sustain a desired level of physical fitness.

Denial

Failing to accept that one or more of your behaviors needs modification is another barrier to change. Many people are in denial about negative behaviors such as consuming too much alcohol or eating too many sweets. Being willing to face the fact that some of your current behaviors can endanger your health eliminates this barrier.

Overtraining

Failure to get enough rest between exercise training sessions can result in a fatigue syndrome (aka overtraining). Common symptoms of overtraining include sore and stiff muscles or feeling of general fatigue the morning after an exercise training session, sometimes called a "workout hangover". The cure is either to increase the duration of rest between workouts or to reduce the intensity of workouts, or both.

True/False: Exercise intensity refers to the amount of time invested in performing the primary workout

False

True/False: In the contemplation stage, a person plans to take action within a month

False

True/False: Muscular strength is sometimes called aerobic exercise

False

True/False: Stopping a cardio-respiratory program (i.e. stop running) and stopping a weight training program will result in the same loss of ability over time?

False

True/False: The overload principle asserts that to see improvements in physical fitness, a 10% increase in progression should be incorporated into training each week

False

True/False: The eight components of wellness work in isolation

False, all eight components work closely together. For example, people with an anxiety disorder or depressive disorder who also have chronic physical illness report more physical symptoms than those who don't have a mental health disorder. Strong spirituality is associated with lower rates of mental disorders, better immune function, and greater participation in health-promoting behaviors.

Exercise prescription

For each individual, there is a correct "dose" of exercise to effectively promote physical fitness. The prescription should include fitness goals, a mode of exercise, a warm-up, a primary conditioning period, and a cool-down.

How can you establish occupational wellness?

In order to establish occupational wellness, establish goals that are consistent with your interests, skills, and personal values. For instance, a career in health care or military service can be a good choice for people who value service to others.

Ten percent rule

In short, this rule says that the training intensity or duration of exercise should be increased by no more than 10% per week.

Action

In the action stage, the person is actively doing things to bring about behavior change. This phase requires motivation and commitment. Relapse is common during this stage, and the individual could regress to the previous stage.

Contemplation

In the contemplation stage, a person is aware of the need for a behavior change and intends to make a change within the next several months. However, people in this stage are often unclear about how to accomplish this change. To advance beyond this stage, additional information and details about how to initiate behavior change are needed.

Optimal Spiritual Wellness

Includes the ability to understand your basic purpose in life; to experience love, joy, pain, peace, sorrow; and to care for and respect all living things. Anyone who has experienced a beautiful sunset or smelled the first scents of spring can appreciate the pleasure of maintaining optimal spiritual health.

Environmental Wellness

Includes the influence of the environment on your health, as well as your behaviors that affect the environment. Our environment can have a positive or negative impact on our health. For example, air pollution and water contamination can harm physical health. Breathing polluted air can lead to a variety of respiratory disorders. Drinking water contaminated with harmful bacteria can lead to infection, and drinking water that contains carcinogens increases the risk of certain types of cancers. However, our environment can also have positive influences on your health. For example, a safe environment evokes feelings of comfort and security, enhancing your emotional health.

Precontemplation

Individuals in the precontemplation stage have no current plans to change their unhealthy behavior. They might not realize the need to change, or they simply may not want to change. Moving from this stage to the next. Moving from this stage to the next requires increased knowledge about the benefits of healthy behaviors so that the need for change is recognized.

What are the four major barriers that contribute to low level of exercise activity?

Lack of time, lack of time, social and environmental influences, inadequate resources, and a lack of motivation/commitment.

Muscular Strength

Muscular strength is measured by how much force a muscle or muscle group can generate during a single maximal contraction (how much weight an individual can lift during one maximal effort). Muscular strength is important in almost all sports. Even nonathletes require some degree of muscular strength to function in everyday life. Routine tasks such as lifting bags of groceries and moving furniture require muscular strength. Even modest amounts of resistance can improve muscular strength.

Lack of Knowledge

Not knowing what to change is a fundamental barrier to behavior change. If you are unaware that a change is necessary to improve your health, change will not occur.

Staying Motivated and Eliminating Barriers to Change

Now that you've identified target behaviors that need to be modified, it is time to launch your action plan for change. To do this, you must be motivated to make a change. Motivation is the drive that provides direction and gives you the persistence to achieve your goals. Two important elements that can assist in building change and increasing self-efficacy.

Occupational Wellness

Occupational wellness is achieved by high levels of satisfaction in your job or chosen career. This stems from work that provides personal fulfillment, mental stimulation, and good relationships with coworkers, clients, and others in your professional life. While a high income may be desirable, it does not guarantee occupational wellness. Occupational wellness is achieved when people enjoy their work and receive recognition for their skills and performance.

Wellness

Optimal health, which encompasses all the dimensions of wellbeing. You can achieve a state of wellness by practicing a healthy lifestyle that includes regular physical activity, proper nutrition, emotional and/or spiritual balance, and eliminating unhealthy behaviors.

Perceived Invulnerability

People who do not believe that they are susceptible to a health problems are unlikely to make changes to reduce risk. Some individuals are unrealistically optimistic about their chances of avoiding lifestyle-related health problems.

Eight Components of Wellness

Physical Wellness Emotional Wellness Intellectual Wellness Spiritual Wellness Social Wellness Environmental Wellness Occupational Wellness Financial Wellness

Rewards for achieving your goals

Providing yourself with a reward for good behavior will reinforce your efforts. Plan these rewards in advance in advance to coincide with achieving a specific goal. Your rewards should be meaningful and not linked to food or drinks (aka alcohol).

Physical Wellness

Refers to all the behaviors that keep your body healthy. Two key aspects are maintaining a healthy body weight and achieving physical fitness. Maintaining a healthy body weight is important because a high percentage of body fat increases your risk of developing type 2 diabetes and heart disease. Physical fitness has a positive effect on your healthy by reducing your risk of disease and improving your quality of life.

Emotional Stability

Refers to how well you deal with day-to-day stressors. Most people are well equipped to handle life's ups and downs, but an inability to handle everyday situations can lead to poor emotional health or conditions such as depression and anxiety disorders. In fact, mental disorders are the leading cause of disability for people between the ages of 15 to 44 years.

Financial Wellness

Refers to the ability to live comfortably on your income and have the means to save for financial emergencies and goals such as education and retirement. Financial wellness involves your ability to manage your money in a responsible way. It can provide you with peace of mind and contribute to your emotional, social, and occupational wellness.

Monitoring your progress

Self-monitoring helps to identify factors that trigger and reinforce your unhealthy choices; it also provides greater awareness of your positive lifestyle changes.

Attainable

Set goals that can be achieved. if you set goals that are out of reach, you will lose your motivation early on and risk not accomplishing your goal.

Principle of specificity

States that the exercise training effect is specific to those muscles involved in the activity. Specificity of training also applies to the types of adaptations that occur in the muscle.

Improved Psychological Well-being

Strong evidence indicates that regular exercise improves psychological well-being in people of all ages. The mental health benefits of regular exercise include reduced risk for anxiety disorders and depression. Also, people report feeling less anxious and stressed after exercise, even up to eight hours afterwards. These benefits lead to an improved sense of well-being in the physically active individual.

Social Support

Support and encouragement from others can be a major source of motivation. Surround yourself with friends and family members who encourage your efforts. A friend who wants to make the same behavior change that you do can make a big difference in helping you achieve a goal.

Muscular Endurance

The ability of a muscle to generate a submaximal force over and over again. Although muscular strength and muscular endurance are related, they are not the same. As one develops muscular strength, endurance typically improves. However, muscular strength does not generally improve with endurance training.

Muscular endurance is defined as what?

The ability of a muscle to generate force over and over again

Flexibility

The ability to move joints freely through their full range of motion with ease. Without routine stretching, muscles and tendons shorten, reducing the range of motion around joints and impairing flexibility. The average individual requires less flexibility than an athlete, but everyone needs some flexibility for common tasks such as reaching for something on a high shelf.

Intensity of exercise

The amount of physiological stress or overload placed on the body during the exercise. The method for determining the intensity of exercise varies with the type of exercise performed.

Time (duration) of exercise

The amount of time spent performing the primary workout. Note that the duration of exercise does not include the time involved in the warm-up or cool-down.

Increased Bone Mass

The bones of the skeleton provide a mechanical level system to permit movement and protect internal organs. Loss of bone mass and strength is called osteoporosis, and it increases the risk of bone fractures. Therefore, it is important to maintain strong, healthy bones. Although osteoporosis can occur in men and women of all ages, it is most common in older women. Exercise can improve bone health by strengthening your bones. Mechanical force applied by muscular activity is a key factor in regulating bone mass and strength. In particular, weight-bearing activities, such as running, walking, and resistance training, are important for bone health.

Social Wellness

The development and maintenance of meaningful interpersonal relationships; this results in a support network of friends and family. Good social health helps you feel confident in social interactions and provides you with emotional security. It is not necessarily the number of people in your support network, but the quality of those relationships that is important. Developing good social skills is crucial for maintaining a strong social network.

Specific

The first of the goal setting techniques in the SMART criteria. In this specific criteria, you should establish a concrete goal that targets a specific area for improvement and clearly defines the outcome you want to achieve.

What are the health benefits of exercise and physical activity?

The importance of regular exercise and physical activity is emphasized in the U.S. Surgeon General's report on physical activity and health. This report concludes that lack of physical activity is a major public health problem and that all Americans can improve their health by engaging in as little as 30 minutes of light-to moderate-intensity physical activity most days of the week. This report recognizes numerous health benefits of physical activity and exercise. Keep in mind that different levels of physical activity or exercise are needed for different health benefits.

Threshold for health benefits

The minimum level of exercise required to achieve some health benefits. Most experts believe that 30-60 minutes of moderate-to high-intensity exercise performed 3-5 days per week will surpass the threshold for health benefits and reduce the risk of all causes of death. The U.S. government recommends at least 150 minutes of moderately-intensity exercise (or 75 minutes of vigorous exercise) per week. The time can be divided into smaller segments throughout the day. *Note that this does of exercise might not be adequate to prevent weight gain*

Frequency of exercise

The number of times per week that you intend to exercise. The recommended frequency of exercise to improve most components of health-related physical fitness is 3-7 times a week.

Increasing Self-Efficacy

The term self-efficacy refers to the belief that you can accomplish a specific goal or task. Therefore, increased self-efficiency improves your chance of achieving behavior change. Strategies to improve self-efficiency include developing an internal locus of control, using visualization and self-talk techniques, and gaining strength from role models and encouragement from supportive people.

Spiritual Wellness

The term spiritual wellness means different things to different people. Most definitions of spiritual wellness based on religious beliefs, but it is not limited to religion. People find meaning in helping others, being an altruistic, enjoying the beauty of nature, or through prayer. However you define spiritual health, it is an important aspect of wellness because it is closely related to emotional health.

Locus of Control

This psychological concept refers to how strongly people believe that they can control most of the events in their lives. People who believe that they can control most of the events that occur in their life possess an internal locus of control. People with an internal locus of control are often happier and have more confidence. When you believe that you have the power to take action, you will have the confidence and motivation to move forward and make changes that will improve your health. In contrast, those with an external locus of control believe that factors beyond their control determine the course of their lives.

Evaluating the Benefits of Behavior Change

To achieve change, you must believe that the benefits of change outweigh the costs. Reminding yourself of the short- and the long-term benefits provide motivation. Consider the following example of smoking cessation: short-term: since cigarettes are expensive, quitting smoking results in more money in your pocket. There will be no more smoky smell in your home or on your clothes, and food will taste better. long-term: quitting smoking reduces your risk of numerous chronic diseases, including lung disease, cancer, and heart disease. When you stop smoking, your skin improves and your risk of several eye diseases is reduced.

Types of exercise

To ensure that you will exercise, choose activities that you enjoy doing, that are easily available to you, and that carry a low risk of injury.

True/ False: Body composition refers to the relative amount of fat and lean tissue in your body

True

True/False: Overtraining can lead to chronic fatigue, increased risk of infection, and injuries

True

True/False: Participating in regular exercise will reduce the extent of heart damage during a heart attack.

True

True/False: The 10% rule states that training intensity or duration should not be increased by more than 10% each week

True

True/False: The lack of bone mass and strength is called Osteoporosis

True

True/False: The need to rest between training sessions is referred to as the principle of recuperation

True

True/False: the choices you make each day move you along a continuum of wellness.

True. At one end of the continuum of wellness is total well-being, which is realized by achieving all eight components of wellness simultaneously. At the other end of the continuum is a low-level of well-being, which results from achieving only a few wellness components. You can move toward optimal well-being by eliminating unhealthy behaviors and making healthy habits part of your regular routine.

Plan of action

When deciding which changes you want to make first, consider the effort it will take to change each of them. While many people can successfully change more than one behavior at a time, it is usually best to start with one target behavior. Your initial success will increase your increase your confidence and motivate you to tackle more complex challenges. Before you develop your plan, you need accurate information. Your instructor may point you to additional resources. You might also need to seek out additional assistance from a counselor, fitness specialist, or support group. Make sure that any outside resources are reputable individuals or groups that are qualified to provide the information and guidance you need.

Lack of Motivation

Without your motivation, change will not occur. Applying the strategies discussed earlier to increased your motivation for change will eliminate this barrier.

Intellectual Wellness

You can maintain intellectual wellness by keeping your mind active through lifelong learning. College life is ideal for developing this component. Attending lectures, reading, and engaging in thoughtful discussions with friends and teachers all promote intellectual health. Your ability to define and solve problems continue to grow, and continuous learning can provide you with a sense of fulfillment.

Dealing with challenges and relapses

You must identify high-risk situations that are likely to trigger an unhealthy choice and develop a plan for avoiding or eliminating those situations. As you work towards your goals, it is common to accomplish a certain level of change and then experience a few relapses before progress begins again. A setback does not mean failure, and you can still get back on track. A relapse provides an opportunity to remember your reasons for wanting to make the change, and this can be very motivating.

Role Models

You probably know people who have reached one or more of the goals you're striving for. These individuals can serve as positive role models. You can gain motivation by learning how these people succeeded and telling yourself, "if they can do it, so can I".

Measurable

Your goal should be measurable to provide tangible evidence that progress is being made. Progress can only be tracked when your goals are quantifiable.

Your Plan for Behavior Change

Your key to success is a plan that includes setting specific and appropriate goals, documenting these goals in a behavior change contract, creating a specific plan of action, monitoring your progress toward each goal, creating a plan to deal with challenges and relapses, and establish meaningful rewards for achieving your goals.

A sprinter wishes to increase his 200m time. He performs weekly sprints, does polymeteric training at the gym to improve his leg strength, and agility drills to improve his reaction time. His training could be described by what principle? a. principle of specificity b. principle of overload c. principle of recuperation d. principle of progression

a

Which of the following is NOT part of the cool-down? a. lowering heart rate b. raising body temperature c. redistributing pooled blood d. lowering body temperature

b

Which of the following is not a barrier to change a. Perceived invulnerability b. Lack of funds c. Lack of social support d. Lack of motivation

b

Which of the following is not a component of health-related fitness? a. body composition b. agility c. flexibility d. muscular strength

b

Which of the following IS NOT part of exercise prescription? a. warm-up b. cool-down c. visiting the doctor d. setting goals

c

Which of the following is not a component of wellness? a. emotional wellness b. spiritual wellness c. exercise d. social wellness

c

Which of the following is not the SMART criteria of goal setting? a. Measurable b. Specific c. Unrealistic d. Attainable

c

Which of the following is NOT a key principle of exercise training? a. principle of specificity b. principle of progression c. principle of recuperation d. principle of overcompensation

d