ch 7 and 8 Flashcards
definition of health “positive health”
(including physical and mental)
the ability to adapt and to self-manage, in the face of social, physical and emotional challenges
characteristics of emotional well-being
happiness and contentment
psychological well-being focuses on the experience of these 3 things
autonomy
competence
meaning in life
self-confidence
a belief in yourself and your ability to overcome challenges
-allows you to handle failure, take calculated risk, avoid panic
components of confidence
mental toughness, optimism, and self-efficacy
mental toughness
an unshakeable belief in your ability to achieve your goals
Optimism
expecting the best possible outcome
Self-efficacy
a belief about your ability to execute a very specific level of performance
–> it predicts motivation, effort, and persistence
people with high self-efficacy often
seek more difficult goals
–> if they don’t achieve them they increase their level of motivation, persistence, and effort
is self-efficacy changeable?
yes! it is situation-specific and changeable
-could have high self efficacy in ability to leg press but low self efficacy in ability to do a pull up
(it has a lot to do with how we judge ourselves)
strategies to build self-efficacy
- positive self talk (no limiting self talk)
- watch the successful performances of others
- get honest feedback from people you trust
- change the way you respond to confidence threatening situations
Resilience
to respond well to adversity
Exposing an individual to adversity (stress) builds
resilience
Strategies for building resilience (8)
- Recognize your signs of stress
- Build physical hardiness (good habits- nutrition, sleep, exercise)
- Strengthening your relaxation response: what do you do to relax/calm yourself down?
- Identify and use your strengths
- Increase positive emotions on a daily basis: what makes you happy?
- Engage in activities that give you purpose
- Be compassionate/easier on yourself
- Have a support team: friends, family
Gratitude
noticing and appreciating the positive in the world
-helps with coping with stress
Strategies for practicing gratitude
- start with simple awareness
- write down three things you are grateful for everyday
- focus on things that make you feel happy, empowered and relaxed
Growth mindset vs. fixed mindset
Growth mindset= sees the value in challenging themselves
Fixed mindset= person believes that they can’t improve (“I can’t do math)
Goal setting
- Specific– what, with who, how long, why etc.
- Measurable– can the results be measured
- Achievable– can you do it?
- Realistic– can you do it within the timeline?
- Timely– Is there a deadline?
Key strategies to form habits
Step 1: select the trigger (alarm etc.)
Step 2: devise a routine (make it automatic)
Step 3: reward the habit (with something that makes you happy)
Rationale for (regular) fitness assessments
-help determine exercise prescription (using goals)
-motivation to train
-monitor progress
-assess training program
-feedback compared to a similar population
-injury prevention
Lab vs. field testing
Lab testing= more accurate, but expensive and time consuming no not effective for regular assessments
Field= easy to regularly measure, shows improvement but there are many other variables impacting results
–> result for one person= case study
Estimated VO2 max from 1.5 mile run
VO2 max= (483/time) +
time must be in decimal minutes!!
Field based tests should be selected to…
reflect the demands of their sport or activity
(some clients have health related goals, some have performance related etc.)
Thing to keep in mind about fitness assessments
- some clients may be uncomfortable with them
- assessments require consent
- you can’t push your personal agenda on clients
- if you were making all the decisions, you can’t develop SMART goals for your client (specific/achievable for THEM– only they know what that is)
Assessment battery
a list of tests which examine all components of fitness
-order matters (most fatiguing test last: cardiovascular endurance)
order of assessment battery (6)
- Anthropometry (measurement and proportions of the human body; waist circumference, weight, height, BMI etc)
- Flexibility/Mobility
- Balance
- Power
- Strength and endurance
- Cardiovascular indurance
reframing
painting obstacles/troubles in a more positive light
-while not downplaying troubles
