Chapter 1 Introduction to Wellness Fitn

8/2/2019 Chapter 1 Introduction to Wellness Fitn

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Copyright 2009 Pearson Education, Inc., publishing as Benjamin Cummings.

Understanding Fitnessand Wellness


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Health vs. Wellness

Is there a difference between health

and wellness or can we use theseterms interchangeably?


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Health vs. Wellness

Health Presence or absence of disease/illness

Overall condition of a persons body or mind

Influenced by factors beyond our control

i.e. genetics, age, family history Wellness

Optimal health and vitality

Living life to the fullest

Influenced by factors you have control over determinedlargely by decisions you make

i.e. eating sensibly, exercising, not smoking

60 yr old man w/ high risk prostate cancer


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What is 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)What are some high risk activities?

- Maintaining positive emotional and spiritualhealth


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6 DIMENSIONS OF WELLNESS

1. PHYSICAL2. EMOTIONAL

3. INTELLECTUAL

4. INTERPERSONAL

5. SPIRITUAL6. ENVIORMENTAL


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1. PHYSICAL WELLNESS

- fitness level and ability to care for yourself- make choices to avoid illnesses and injury =

optimal physical wellness- developed through combination of:

- PA- Healthy eating

- Components include:- Muscular strength, muscular endurance,

CV endurance, flexibility** Decisions you make TODAY will largelydetermine the length and quality of your life**


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PHYSICAL WELLNESS

Are you engaged in the process of physical wellness? Do I know important health numbers, like my cholesterol,

weight, blood pressure, and blood sugar levels?

Do I get annual physical exams?

Do I avoid using tobacco products?

Do I get sufficient amount of sleep?

Do I have an established exercise routine?


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2. EMOTIONAL WELLNESS

Be aware of and accept your feelings, rather than deny them Have an optimistic approach to life

Happiness, amusement, excitement, contentment, andlove

Express feelings freely and manage feelings effectively Express emotions appropriately

Cope with stress in a healthy way

Enjoy life despite its occasional disappointments and

frustrations Be able to share your feelings with others


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EMOTIONAL WELLNESS

Are you engaged in the process of emotional wellness? Am I able to maintain a balance of work, family, friends,

and other obligations?

Do I have ways to reduce stress in my life?

Am I able to make decisions with a minimum of stressand worry?

Am I able to set priorities?


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3. INTELLECTUAL WELLNESS

- Keeping your mind active through life-long learning- NEVER stop learning

- An active mind is essential constantly challenge- Detects problems- Finds solutions

- Also called Mental Wellness


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INTELLECTUAL WELLNESS

Are you engaged in the process of intellectualwellness?

Am I open to new ideas?

Do I seek personal growth by learning new skills?

Do I search for lifelong learning opportunities andstimulating mental activities?

Do I look for ways to use creativity?


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4. SPIRITUAL WELLNESS

- Having a sense of meaning and purpose in life- What is your meaning/purpose in life?

- Possessing set of guiding beliefs, principles, orvalues that give meaning and purpose to life

- Spiritually well person focuses on the positiveaspects of life

- Your faith, values, beliefs, principles, and moralsdefine your spirituality.

Do you have to develop spiritual wellness throughreligion?


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Spiritual Wellness

Are you engaged in the process of spiritual wellness? Do I make time for relaxation in my day?

Do I make time for meditation and/or prayer?

Do my values guide my decisions and actions?

Am I accepting of the views of others?


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5. INTERPERSONAL WELLNESS

aka social wellness Developing and maintaining meaningful

interpersonal relationships- includes social skills, positive interpersonal

relationships, using good communicativeskills


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SOCIAL WELLNESS

Are you engaged in the process of social wellness?

Do I plan time to be with my family and friends?

Do I enjoy the time I spend with others?

Are my relationships with others positive and

rewarding? Do I explore diversity by interacting with people of

other cultures, backgrounds, and beliefs?


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6. ENVIRONMENTAL WELLNESS

The influence of the environment on your health, and yourbehaviors that have an affect on the environment

Living in harmony with the Earth

Understanding the impact of our interaction w/ natureand env

Take actions to protect the world around you

Protect yourself from env hazards

What are examples of environmental threats?

Air pollution Ultraviolet radiation in sunlight

Noise and water pollution

Second-hand smoke


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ENVIRONMENTAL WELLNESS

Are you engaged in the process of environmentalwellness?

Do I recycle?

If I see a safety hazard, do I take the steps to fix theproblem?

Do I avoid littering?

Am I aware of my surroundings at all times?


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LAB 1.1

Your WellnessProfile

(pg 23-24)


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Life Expectancy Last Century

Now:

Ave: 78.2 yrsMen: 75.6 yrs

Women: 80.8 yrs


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H l h P l I i i i


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Healthy People Initiative:Wellness Goals for the Nation

The U.S. government has established wellness goalsfor the nation, called Healthy People 2010

Why does the govt care?

A healthy population is nations source of vitality,creativity, and wealth

Poor health drains nations resources and raises

health care costs

Healthy People 2010 had two primary goals:- Increase the quantity and quality of healthy years

for all Americans

- Reduce health disparities across segments of the

population in our society


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Quality of Life vs. Quality of Life


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Increase daily PA levels

Physical Fitness: Defined as: defined as a set of physical attributes

that allow the body to respond or adapt tothe demands and stress of physical effort

Sedentary:

Defined as: physically inactive; sitting

50% of Americans not regularly active 15% not active AT ALL!!!


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Choosing a healthy diet

Americans diet =

Too high in calories

Too high in unhealthy fats

Too high in added sugars

Too low in fiber

Why is this a problem?

Linked to number of chronic disease

Heart disease, stroke, diabetes, high BP, andcertain kinds of cancer


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Reduce cigarette smoking and alcohol

Cigarette smoking:

- linked to 8 of top 10 causes of death

- kills 440,000 Americans per year

- 21% smoke

Lung cancer:- most common cause of cancer death

- one of leading causes of death overall

Alcohol:

- linked to 6 of top 10 causes of death


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Guidelines for Television/Computer Use

Children aged 0 to 2 yrs should view no television or videoson an average week day.

Children and adolescents aged 2 yrs -12th grade should viewtelevision, videos, or play video games for no more than 2

hours a day. Children and adolescents aged 2 yrs -12th grade should use a

computer or play computer games outside of school (fornonschool work) for no more than 2 hours a day.


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How much TV is too much?!?!?

2-5 yr olds watch 32 hrs a week!

6-11 yr olds spend 28 hours in front of the TV

68% of 8-18 yr olds have a TV in their bedroom

(watch 1.5 hrs > TV than those who do not)

54% = DVD/VCR 37% cable/satellite TV

53% of 7-12th graders have no rules about watchingTV in their household

63% of households have TV on during meals


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Getting serious about your health

Examine how your current lifestyle is affecting your health

Both now and in the future (short and long term)

1st Step Self-assessment

Determine unhealthy behaviors

Behavior change is demanding Start small target behavior = 2nd step

Choosing one behavior you want to change

Work out more, eat less fast food, quit smoking, etc

3rd Step Learn the risks and benefits for you Both now and in the future


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Target behavior: Sedentary Lifestyle:

Short term:

Pros more time to watch TV, hang out withfriends, do what you want to do

Cons become less physically fit, less able toparticipate in recreational activities

Long term:

Cons inc risk for heart disease, cancer, stroke,and premature death

Imp to look at the PROS and CONS of continuing yourcurrent behavior and of changing to a healthier one


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LAB 1.2

Lifestyle Evaluation

Pg 25-26(Skip Stages of Change for now)


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The Stage of Change Model

There are five stages to behavior change:

Precontemplation

Contemplation

Preparation

Action

Maintenance


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1. Precontemplation

People in this stage: Dont think have a problem

Do not intend to change

Unaware of risk or deny

Unsuccessful at change = hopeless

Reasons not to change > reasons tochange


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2. Contemplation

People in this stage:

KNOW they have a problem

Take action w/in 6 months

Acknowledge benefits of change

Aware of costs

Think about possible courses of action

But dont know how to proceed


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3. Preparation and 4. Action

Preparation:


Plan to take action w/in a month

or may have already begun small changes

Might be engaging in new, healthier behavior Not consistently

Action:


Outwardly modify their behavior and env Requires greatest commitment of time!

At risk to revert to old, unhealthy behavior


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5. Maintenance and 6. Termination

Maintenance:


Maintained new, healthy behavior at least 6 months

May lapse, but quick to re-establish desired

behavior 6 months to 5 yrs or longer

Termination:


Exited cycle of change

No longer tempted to lapse back to old behavior

New self-image and total self-efficacy


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The Stages of Change Model

Progression through the stages is not usually linear

People often move between stages several times beforepermanent change is achieved

Setbacks are common, and do not have to mean failure Evaluating setbacks can be a crucial part of success and

developing a better plan

The key element is the desire to change

and MOTIVATION!!!


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Finish Lab 1.2


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TIPS to meet your GOALS:

Be S.M.A.R.T:

Specific

Avoid vague goals

Measurable

Quantifiable = # Attainable

w/in physical limits

Realistic

Manage expectations

Time frame-specific

Reasonable time frame


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Behavior Change Example

A sedentary person who wants to improve their healthand build fitness

GOAL: Run 3 miles in 30 min to achieve w/in 6 months

To attain this goal, set a # of smaller, intermediate goalsthat are easier to achieve


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Make a personal contract

Should include a statement of your goal and yourcommitment to reaching it.

Should include:

Date you will start

Steps you will take to measure your progress

Strategies you plan to use to promote change

Date you expect to reach your final goal


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Personal Contract

Activity 8 in back of workbook

Page W8


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Summary

Wellnessmeans healthy living

Total wellness is achieved through a balance of physical,emotional, intellectual, spiritual, social and environmentalhealth

Regular exercise offers many important health benefits

Stages of change include (1) Precontemplation, (2)Contemplation, (3) Preparation, (4) Action, (5) Maintenance, (6)

Termination Behavior modification strategies can be very helpful in

changing health behaviors

Chapter 1 Introduction to Wellness Fitn

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