WellnessWellnessWellness and Your Choices

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Health- a range of states with physical, mental/ emotional, spiritual, and social components.

Wellness- maximum well-being; the top of the range of health states

The Leading Causes of Death

1890’s 2000’s1. Flu 1. Heart Disease2. Pneumonia 2. Cancer3. Tuberculosis 3. Stroke4. Digestive diseases 4. Chronic Lung

Disease5. Bronchitis 5. Pneumonia/flu6. Scarlet Fever 6. Other accidents7. Stroke 7. Motor

accidents8. Kidney Disease 8. Suicide

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Physical Health Yesterday and TodayInfectious Diseases- Diseases that are caused by infecting organisms

◦Examples: smallpox and polio

Lifestyle Diseases- Diseases that are made likely by neglect of the body

◦ Examples: heart disease, cancer, diabetes

3 Factors that lead to lifestyle diseases: ◦1. Choices ◦2. Heredity ◦3. Environment

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Family Medical History and Environment

Lifestyle Choices –Choices made daily; of how to treat the body and mind

◦ Examples: what we eat, and when to exercise

Family Medical History and Environment

Heredity- In some people the tendency to develop certain diseases may be common within in a family.

- Eating a healthy diet, exercising regularly, avoiding tobacco and other substances can still reduce the person’s risk

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Family Medical History and Environment

Environment- This includes infectious diseases caused by pollution of the air, water, and food. - Environmental impacts include physical, social, and cultural environmental factors.

Chronological Age vs. Physiological Age

Chronological age- is your age measured in years from date of birth

Physiological age- is your age as estimated from the body’s health and probable life expectancy

5 Factors that Influence Physiological Age:1.Get 8-9 hours of sleep each night2.Eat regular, nutritious meals, including breakfast3.Engage in regular physical activity 4.Avoid the use of tobacco, alcohol, and other drugs. 5.Maintain a healthy body weight.

Components Components of Physical of Physical

FitnessFitness

Muscular Strength Muscular Strength •The maximal force generated by a specific muscle group

•The more muscularly fit we are , the less energy it will take to perform everyday tasks

•Other Benefits: Stronger Bones, Improved appearance, increased metabolism, and women tend to have easier

pregnancy

Muscular Endurance Muscular Endurance

The ability of a muscle group to execute repeated contractions over a period time, or to statically hold a resistance for a prolonged period of time

Body Composition Body Composition

The % of body weight that is composed of fat to that composed of lean muscle

Muscular Flexibility Muscular Flexibility

The maximum ability to move a joint through a range of motion

Cardiovascular EnduranceCardiovascular Endurance

The ability to perform large muscle, dynamic moderate to high intensity exercise for prolonged periods.

Main Components:1. Warm Up2. Exercise3. Cool Down

5 Components of Physical Fitness5 Components of Physical Fitness

Each component is separate and has a direct relationship to good healthThey also reduce the risk of developing certain lifestyle diseases An appropriate and regularexercise program can influence every component ofhealth related fitness

Cardiovascular Exercise: Main ComponentsCardiovascular Exercise: Main ComponentsWarm Up

◦ The Purpose of the Warm Up/Stretching Period are:

1. Increase muscle temperature and blood flow to those muscles that will be used in the workout

2. Reduces strain on the heart by slowly and gradually increasing your heart rate

3. Reduce the risk of the muscle tendon and ligament injury

4. Improve and maintain flexibility

Cardiovascular Exercise: Main ComponentsCardiovascular Exercise: Main ComponentsExerciseThe exercise should be aerobic and be between 50 -80% of MHR for 20-60 minActivities that require frequent and/or change of direction or stopping do not meet recommendations

Cardiovascular Exercise: Main ComponentsCardiovascular Exercise: Main ComponentsCool Down

◦ The cool down and stretching immediately following the primary conditioning period serves 4 purposes:1. Prevents blood pooling which may cause one to feel

lightheaded or faint 2. May reduce the severity of exercise induced muscle

soreness3. Allows the body to dissipate heat, lowering body

temperature 4. A “warm” muscle has greater stretching ability than a

“cold” muscle

F.I.T.T. Principle F.I.T.T. Principle Muscular Strength & Endurance Muscular Strength & Endurance

•What is the F.I.T.T. Principle?

• What questions do you need to ask yourself before you begin training?

F.I.T.T. PrincipleF.I.T.T. Principle•The FITT principle stands for:

F- Frequency “How often?” I- Intensity “How Hard?” T- Time “How long/Sets/Reps?” T- Type “What kind of exercises?”

•Other questions to be considered before beginning training:

Do you want to develop strength or muscular endurance?

What type of equipment do you need/have? Are you a beginner/intermediate/high level of fitness? How is your overall health? Any restrictions? What is your Target Heart Rate?

Target Heart RateTarget Heart Rate

Resting Heart Rate: 60-90 BPM

Maximum Heart Rate:220- Age= MHR

Target Heart Rate Zone:220 – Age * .50 – Lower End

Ex. 220-34* .50= 93220- Age * .70 – Upper End

Ex. 220-34* .70= 130

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Obstacles to ChangeObstacles to Change3 General Areas:

1.Competence- The person lacks needed knowledge or skill to make the change2.Confidence- The person has the needed knowledge but believes that making a change is beyond the scope or his/her ability 3.Motivation- The person possesses both competence and confidence, but lacks sufficient reason to change

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Smart Model of Goal Setting Specific - A vague goal only has a slim chance of ever being realized. Measurable - A specific goal can be measured by answering questions that begin with 'how'. How much? How many? How long? Attainable - Setting challenging goals will make you grow. It will boost your self-esteem and create confidence. An attainable goal must be within the realm of reason - challenging, but reasonable.Realistic - A realistic goal is something that is realistic for you. You define what is realistic or not. The way to define what is realistic for you is to ask yourself if you are both willing and able to work persistently and tenaciously toward this goal. Timely - Your goal has to have a start and an end date. Without these boundaries around your goal, procrastination, the arch enemy of achievement, will sabotage your best efforts to attain a good goal.