Understanding Fitness and Wellness PowerPoint ® Lecture Slide Presentation Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. 1.

Understanding Fitness and Wellness

PowerPoint® Lecture Slide Presentation

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

1


Learning Objectives

• Understand the wellness concept• Outline the components of wellness• Describe the health benefits of exercise• Compare the goals of health-related fitness and sport

performance conditioning programs• Describe the components of health-related physical

fitness• Describe the Stages of Change model and the steps

to making positive health behavior changes


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)

- Maintaining positive emotional and spiritual health


What is Wellness?

Six Components of Wellness

Physical HealthIncludes proper nutrition, performing self-exams, and

practicing personal safety

Emotional HealthAlso called Mental Health, and includes social skills, positive interpersonal relationships, self-esteem and the

ability to cope with stress

Intellectual HealthKeeping your mind active through life-long learning


What is Wellness?

Six Components of Wellness

Spiritual HealthHaving a sense of meaning and purpose in life

Social HealthDeveloping and maintaining meaningful interpersonal

relationships

Environmental HealthThe influence of the environment on your health, and

your behaviors that have an affect on the environment


Interaction of Wellness Components

Figure 1.1


Wellness Goals for the Nation

• The U.S. government has established wellness goals for the nation, called Healthy People 2010

• Healthy People 2010 has two primary goals:

- Increase the number and quality of healthy years for all Americans

- Reduce health disparities across segments of the population in our society


Wellness Goals for the Nation

Key Healthy People 2010 objectives:

- Increase daily physical activity levels

- Reduce cigarette smoking and alcohol consumption

- Increase consumption of fruits and vegetables

- Reduce the death rate from cancers including lung, prostate, and skin (melanoma) cancer

- Promote behavior that contributes to healthy body weight and fewer chronic back conditions

- Reduce the number of people suffering from chronic stress


Physical Activity vs. Exercise

Physical Activity• Includes all physical movement, regardless of the

energy• expended or the reason for it• Can involve occupational, lifestyle or leisure activitiesExercise• Is a type of leisure-time physical activity• Is performed specifically to enhance health and/or

fitness• Involves planned, structured and repetitive bodily

movement, i.e., all conditioning activities and sports


Benefits of Physical Activity

• Reduced risk of heart disease (CVD)

• Reduced risk of diabetes

• Increased bone mass

• Easier aging (prolonged working capacity)

• Increased longevity

• Improved psychological well-being


Getting Regular Exercise

Figure 1.3


Exercise Aids Aging

Figure 1.4


Five Major Components of Health-Related Physical Fitness

• Cardiorespiratory Endurance• Muscular Strength• Muscular Endurance• Flexibility• Body Composition


Cardiorespiratory Endurance

• Also called aerobic fitness• Often considered to be the KEY component of

health-related physical fitness• Measures the heart’s ability to pump blood to the

muscles during exercise, and the muscles’ ability to utilize oxygen in the blood

• Pertains to the ability to perform endurance exercises, such as running, cycling and swimming


Muscular Strength

• Measured by how much force a muscle (or muscle group) generates during a single maximal contraction

• Is important in almost all sports• Allows optimal functioning in everyday tasks• Even modest amounts of weight training (also

called resistance training) can improve muscular strength


Muscular Endurance

• The ability of a muscle to generate a submaximal force repeatedly

• Is related to, but not the same as, muscular strength• Gains in muscular strength usually also

improve muscular endurance• Gains in muscular endurance do not usually

improve muscular strength


Flexibility

• The ability to move joints freely through their full range of motion

• Without regular stretching, muscles and tendons shorten and become tight

• Flexibility needs vary, but everyone needs some degree of flexibility to function normally

• Research suggests that flexibility is important in injury prevention and in reducing low back pain


Body Composition

• The relative amounts of fat and lean tissue in your body

• A high percentage of body fat (obesity) is associated with increased risk of developing cardiovascular disease (CVD), diabetes, and some cancers

• Regular physical activity and exercise is key to maintaining a healthy body fat percentage


The Stage of Change Model

There are five stages to behavior change:

• Precontemplation• Contemplation• Preparation• Action• Maintenance


The Stages of Change Model

• Progression through the stages is not usually linear

• People often move between stages several times before permanent 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


Seven Common Behavior Modification Strategies

• Behavior change contractsList goals and plans and sign it along with a support person

• Setting realistic short-term and long-term goalsSet short-term goals first, then build on them

• Self-monitoringAnalyze your behavior and identify triggers

• Counter conditioningReplace unhealthy behaviors with healthy ones

• Self-reinforcementReward yourself (appropriately) when you meet goals

• Decisional balanceWeigh the positive outcomes against behavior negatives

• Relapse preventionIdentify high-risk triggers and develop a plan to avoid them


Behavior Modification Strategies

Assess Your Habits• Personal assessment of risky health habits is a good place to begin• Identify where you are in the Stages of Change Model

Identify Barriers• Barriers to healthy change vary, but include things such as time

constraints, social pressure, force of habit or negative self-image• Identifying personal barriers is a key element in relapse prevention

Change Unhealthy Behaviors• Develop a detailed plan of action• Seek out resources (counselors, fitness specialists, support groups,

etc) if you need help• Shaping: is the process of breaking a task or behavior into small

steps in order to accomplish a larger goal• Shaping will help you to manage the changes and make them seem

less overwhelming


Summary

• Wellness means “healthy living”• Total wellness is achieved through a balance of

physical, emotional, intellectual, spiritual, social and environmental health

• Regular exercise offers many important health benefits

• The five key components of “total” health-related physical fitness are cardiorespiratory endurance, muscular strength, muscular endurance, flexibility and body composition

• Behavior modification strategies can be very helpful in changing health behaviors

Understanding Fitness and Wellness PowerPoint ® Lecture Slide Presentation Copyright © 2009 Pearson Education, Inc., publishing as Benjamin Cummings. 1.

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