Mid Term H&W Flashcards
Self Efficacy
After doing something you believe you can do it
Internal VS. External
Internal-taking responsibility External-blame others and everything.
Shaping
Taking sm. steps to achieve goals
Modeling
find someone who is doing what I am
Stages of Change
Pre Contemplation (thinking about it) 2.) Contemplation. 3) Preparation 4) Action Stage 5) Maintenance 6) Termination
Dimensions of Wellness
Physical Social Intellectual Emotional Spiritual Environmental
Wellness Continum
Irreversible Disability Chronic Illness Signs of illness Signs of Health Improved health Optimal Wellness
SMART GOALS
S-Specific M-Measurable A-Action R-Realistic T-Time
Emtions
Feeling or complex patterns of feelings
Mental Health VS. Emotional Health
Mental health is the thinking part (Values attitude) Emotional Health The feeling paft psychological health
Social Health
Interactions with others
Spirituality
A sense of meaning or purpose
Learned Helplessness
A way of responding to situations by giving up because of repeated failure.
Self Efficacy and Self Esteem
Self Efficacy- a person’s belief about whether he or she can engage in and execute a specific behavior.
Self Esteem-a persons realistic sense of self respect or self worth
5 components of physical fitness
Cardio, Muscle, Endurance, Flex, Compostion
Physical Acitivy
All body movements produced by skeletal muscles resulting in substantial increase in energy
Exercise
Planned, structured, and repetitive bodily movement to improve maintain one or more components of physical fitness
F.I.T.T
Frequent
Intensity
Time
Type
Components of Physical Health
Cardio-3.5 days=64%-heart rate for 20-60 min any rhythmic, continuous large muscle group
Muscle 2-3 days -60 60/80% of 1RM
8-10 exercises, 2-4 sets, 8-12 reps resistance rraining,
Flexibility-Minimally 2-3 days to the point of mild tension for 10-30 seconds per stretch
dance, yoga all major muscle groups
Determining target heartrate
220-age that number X.
Glycemic Load
Amount of sugar
