Unit 1 Flashcards
Define wellness
An optimal quality of life, including intellectual, social, emotional, spiritual and physical components
Physical fitness
The body’s ability to function efficiently, to resist disease and illness and to accomplish daily activities with ease and agility
What are the 5 dimensions of wellness
Physical, emotional, spiritual, mental and social
What are the 5 components of physical fitness
Cardio respiratory fitness, muscular strength, muscular endurance, flexibility, body composition
What are the benefits of physical fitness
Manage stress, increase energy, reduce anxiety, relieve depression, improve sleep, improve quality of life, improve physical performance, weight control, reduce risk of injury
Physical fitness reduces the risk of:
Coronary heart disease, type 2 diabetes, obesity, osteoporosis, colon cancer, hypertension and stoke, depression
Controllable risks factors of health
Smoking, diet, stress, physical activity
Uncontrollable risks of health
Genetics, gender, age, environment
Define physical activity
Any bodily movement produced by skeletal muscles that requires energy expenditure including activities undertaken while working, playing, carrying out household chores etc
Define exercise
Planned, structured, repetitive activity that aims to improve or maintain one or more components of physical fitness
Physical fitness requirements for 0-4 years
180 mins of physical activity at any intensity spread throughout the day
Physical fitness requirements for 5-17 years
60 mins a day of moderate to vigorous physical activity. Vigorous activity 3 days per week. Muscle/ bone strengthening at least 3 days per week
Physical fitness requirements for 18- 64+ years
150 mins per week of moderate to vigorous physical activity in bouts of greater than or equal to 10 mins. Muscle/ bone strengthening at least 2 days per week
Barriers to physical fitness
Lack of time, lack of money, programs don’t fit needs, lack of facility or access, boredom, too much too soon, psychological/ emotional barriers, lack of knowledge and skill, cultural and societal reasons
Define active living
A way of life in which physical, social, mental, emotional and spiritual activities are valued and are integrated into daily living
How RA can find solution to barriers: lack of time
Make fitness functional ie walking or cycling to work, short increments of movement throughout the day
How RA can find solution to barriers: lack of money
Discount for lower income families at some municipal facilities, volunteers can receive a fitness pass exchange for services, outdoor activities are free, at home activities.
How RA can find solution to barriers: programs don’t meet needs
Example: beginners, elderly, physically challenged. Communicate needs to the facility
How RA can find solution to barriers: lack of facility or access
Exercise outdoors or at home, Internet/ video workouts are very common
How RA can find solution to barriers: boredom
Exercise in groups, use social media to keep up motivation
How RA can find solution to barriers: too much too soon
Focus on realistic short- term goals, get help to determine timelines and progressions
How RA can find solution to barriers: psychological barriers
Often can be overcome after 6-8 weeks, provide motivation and support to achieve this timeline
How RA can find solution to barriers: lack of knowledge and skill
Education about facts that exercise should not hurt, and when implemented properly will not cause injury, dispel myth of “no pain, no gain”, brainstorm to determine which type of exercise the client may find most enjoyable, March their strengths/ aptitudes to their exercise program
How RA can find solution to barriers: cultural and social reasons
Education, peer mentoring, use of social media
4 stages in the change model
Pre-contemplation, contemplation, preparation, maintenance
Stages of change model: stage one pre-contemplation
Person is resistant to change, denies a problem.
Strategy: raise awareness without threatening, identify self efficacy and self esteem issues
Stages of change model: stage 2 contemplation
Person has the intent to act
Strategy: identify barriers, seek options on how to overcome.
Stages of change model: stage 3 preparation
Person is open to suggestions, is ready for action and goal setting.
Strategy: goal setting, set “smart” goals specific, measurable, action orientated, realistic, time
Stages of change model: stage 4 maintenance
Person engages in healthy lifestyle habits
Strategy: keep individual excited about their behaviour change, continue support
