Exercise Science- Chapter 01 Flashcards
LO1: Describe the dimensions of wellness LO2: Identify the major health problems in Canada today LO3: Describe the behaviours that are part of a wellness lifestyle LO4: List some of the available sources of wellness information and explain how to think critically about them LO5: Explain the steps in creating a behavior management program
what is Health
the condition of a person’s mind and the presence or absence of illness or injury in your body
Wellness
optimal health and vitality; it is largely determined by your decisions about how you live
What are the 9 Dimensions of wellness
Physical, emotional, intellectual, interpersonal, cultural, occupational, environmental, financial, spiritual
what is wellness continuum
The way in which the success of one dimension builds on the other dimension. All nine dimensions are interrelated
Qualities and Behaviors of Physical Wellness
Eating well, exercising, avoiding harmful habits like smoking and drinking
Qualities and Behaviors of emotional Wellness
Being Optimistic, Trusting, good self-esteem
Qualities and Behaviors of Interpersonal Wellness
Having a capacity for intimacy and the ability to maintain a satisfying relationship
Qualities and Behaviors of Cultural Wellness
Creating relationships with people of different cultures, and maintaining and valuing your own cultural identity
Qualities and Behaviors of spiritual Wellness
a capacity for love, compassion, forgiveness
Qualities and Behaviors of environmental Wellness
having abundant, clean natural resources, maintaining sustainable development, recycling when possible
Qualities and Behaviors of Financial Wellness
having an understanding of money and living with the money you have, trying to avoid debt
Qualities and Behaviors of occupational Wellness
Enjoying your job and feeling respected and valued by managers and coo workers.
Why has life expectancy increased since 1900s
the development of vaccines, antibiotics, public health to improve living conditions
what are the leading causes of death
Heart Diseases and Cancer
what is PNH? What is their key initiative
Public Health Network
Their key initiative is tackling obesity through coordinating efforts in the four key areas
Healthy weight
Physical activity
Healthy eating
Supportive environment
What is CSEP and what is their role?
Canadian society for exercise physiology
they created the 24-hour movement guideline encouraging people to be more active
What 4 S’s does CSEP suggest as age-specific guidelines that lead to optimal health?
- SWEAT
- STEP
- SLEEP
- SIT
what is the targeted amount of time to exercise per week
150 min of vigorous and 300 min of moderate
true or false. Active people have about a 30% lower risk of dying compared with
inactive people
True
Factors that seem out for persons control
- Heredity
- The environment
- Adequate health care
strategies to manage stress
Reducing unhealthy habits (alc and tabaco)
increasing healthy choices (time management)
Ways to manage your lifestyle
- Examine your current health habits
- Choose a target behavior
- Learn about your target behavior
- Find help
General Strategies for evaluating Sources for health information
- Go to the original source.
- Watch for misleading language.
- Distinguish between research reports and public health advice.
- Remember that anecdotes are not facts.
- Be skeptical.
- Make choices that are right for you.
Evaluating internet resources
- What is the source of the information?
- How often is the site updated?
- Is the site promotional?
- What do other sources say about a topic?
- Does the site conform to any set of guidelines or criteria for quality
and accuracy?
3 ways to build modivation
- Examine the pros and cons of
change - Boost self-efficacy
- Identify and overcome barriers
to change
Steps to enhance your readiness to change
-Precontemplation (denial)
-Contemplation (recognize and intends to do it in the future)
-Preparation (start small changes and planning)
-Action (modifying behavior and environment)
- Maintenance (Maintaining lifestyle for 6 months)
-Termination (No temptations to go back to old behavior)
5 steps to developing a plan
- Monitor behavior and gather data
- Analyze the Data and Identify Patterns
- Use SMART goals
- Devise A Plan of action
- Make A Personal Contract
- Stay with it
