Chapter 1: Understanding Fitness Flashcards
Wellness
a state of optimal health achieved by living a healthy lifestyle
What are the 8 components of wellness?
1- Physical 2- Spiritual 3- Mental/Emotional 4- Social 5- Environmental 6- Intellectual 7- Financial 8- Occupational
Physical health
proper nutrition, performing self-exams, and practicing personal safety
Mental/Emotional health
social skills, positive interpersonal relationships, self-esteem, and ability to cope with stress
Intellectual Health
keeping mind active through life-long learning
Social Health
developing and maintaining meaningful interpersonal relationships
Spiritual Health
sense of meaning and purpose in life
Environmental Health
environment influence on your health and your behaviors that have an effect on the environment
Financial Health
living within our means, managing money (short and long term)
Occupational Health
job/career that you enjoy doing and going to
Healthy People 2020
Government’s wellness goals for nation
Physical Activity
physical movement regardless of energy expenditure or reason for it, can involve occupational, lifestyle, or leisure activities
Exercise
type of leisure time physical activity, performed specifically to improve health and/or fitness, involves planned, structure, repetitive bodily movement
Benefits of regular exercise
1- improve psychological well-bring 2- increase longevity 3- maintenance of working capacity during aging 4- increased bone mass 5- maintenance of working capacity during aging 6- increased bone mass 7- reduced risk of diabetes 8- reduced rick of heart diabetes
Getting regular exercise…
suffer less heart attacks than those who don’t
5 major components of health related physical fitness
1- cardiorespiratory endurance 2- muscular strength 3- muscular endurance 4- flexibility 5- body composition
Cardiorespiratory endurance
also known ass aerobic fitness, considered KEY component to physical fitness
Muscular strength
how much force a muscle generates during a single maximal contraction, even modest amounts of weight training (resistance training) improve muscle strength
muscle endurance
ability of muscle to generate a submaximal force repeatedly
flexibility
ability to move joints freely through full range of motion, important in injury prevention and reducing low back pain
body composition
amounts of fat and lean tissues in body
5 stages of behavior changes
1- pre-contemplation 2- contemplation 3- preparation 4- action 5- maintenance
Behavior change
progression isn’t linear, setback are common (doesn’t mean failure), the key element is the DESIRE to change
Behavior Modification strategies
behavior change contracts, counter condition, self-reinforcement, decisional balance, relapse prevention
Behavior change contracts
list goals and plans and sign the contract, along with a support person
counter condition
replace unhealthy habits to healthy ones
self-reinforcement
reward yourself appropriately
decisional balance
weigh positive conducts against negative behavior
relapse prevention
avoid negative triggers
Identify barriers
1- Time constraints 2- social pressure 3- force of habit 4- negative self-image key element in relapse prevention
Change unhealthy behavior
develop a detailed plan of action and shaping
Shaping
break a task or behavior into small steps to accomplish larger goal (makes changes seem less overwhelming)
