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Health

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typically refers to the overall condition of a person's body or mind and to the presence or absence of. Often factors outside of your control contribute to this mainly.

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Wellness

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is a relatively new concept that expands theis idea of health to include our ability to achieve optimal health. It is beyone the simple presence or absence of disease- refers to optimal health and vitality and to living life to its fullest. Largely determined by the desicions you make.

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The 7 dimensions of wellness

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Physical, emotional, inellectual, interpersonal, spiritual, environmental, financial

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self-confidence vs self-esteem

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self-acceptance is your personal satisfaction with yourself, which might exclude society's expecations, whereas self-esteem relates to the way you think others perceive you. Self- confidence can be a part of btoh acceptance and esteem.

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risk factor

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a condition that increases one's chances of disease or injury

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infectious disease

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a disease that can spread from person to person; casued by microorganisms such as bacteria and viruses

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chronic disease

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a disease that develops and continues over a long period of time, such as heart disease or cancer

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lifestyle choice

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a concious behavior that can increase or decrease a person's risk of disease or injury; such behaviors include smoking, exercising, and eating a healthy diet

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physical fitness

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a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort

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sedentary

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phsically inactive; literall, "sitting"

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unintentional injury

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an injury that occurs without harm being intended

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behavior change

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a lifestyle management processs that involces cultivating healthy behaviors and working to overcome unhealthy ones

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self-efficacy

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the belief in one's ability to take action and perfom a specific task

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locus of control

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the figurative "place" a person desigates as the source of responsibility for the events in his or her life.

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self-talk

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A Person's interanl dialogue

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occupational wellness

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refers to happiness elvel/fulfillment you gain through your work

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financial

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ability to live within your means

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up to 1900, people died of ________, since then life expectancy has ________ due to _________ and ________. New Issues include ___________, ________, __________.

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infections/diseases, doubled, vaccines, antibiotics.Heart disease, cancer, stroke.

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What did the healthy people initiative do?

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aimed to prevent disease.

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What were the 2010 healthy people initiative goals?

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it proposed two broad goals: increase quality and years of healthy life and eliminate health disparities.

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What were the 2020 healthy people initiative goals?

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Eliminate preventable disease, disability, injury, premature death. Achieve health equity, eliminate disparies, imporove health. Create social and physical environments that promote good health and promote healthy development/ healthy behaviors.

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what are wellness behaviors?

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Be physically active, choose a healthy diet, maintain a healthy bod weight, manage stress effectively, avoice tobacco and drus use and limite alchohol consmption, protect yourself from disease and injury. Other steps: meaningful relationships, learn about healthcare/insurance, lan for successful aging, care for environent.

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How to boost self efficacy

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locus of control- interanl or external. vizualiaztion and self talk, role models and other supportive individuals.

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SMART goals

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specific, measureable, action oriented (or attainable), realistic, time-bound.

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physical activity

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movement carried out by the skeletal muscles that requires energy

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exercise

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refers to planned, structured, repetitive, movement intended to improve or maintain physical fitness.

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Levels of fitness depend on

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Heart's ability to pump blood, energy generating capacity of the cells. Physical activity is essential to health and confers a wide variety of health benefits

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moderate exercise

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should be done 150 mins per week and includes brisk walking, dancing, swimming, cycling, yard work.

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vigorous

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75 mins per week. includes jogging.

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cardiorespiratory fitness

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ability to perform prolonged, large muscle, dynamic exercise at moderate to high levels of intensity

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cardiorepiratory fitness improves when

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the heart pumps more blood per heartbeat, resting heart rate slows, blood volume increases, blood supply to tissue improves, the bdy can cool itself better, resting blood pressure decreases. -Activities should be continuous, rhythmic movenments of large muscle groups for cardiorespiratory fitness

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What happens with training?

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With trianing there will be a VO2 max increase from 15-30% in cardiorespiratory fitness

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VO2 Max

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measure of how well your body uses oxygen.

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Muscular strength

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amount of force a muschle can produce in a single maximum effort

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muscular endurance

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is the ability to resist fatigue and sustain a given level of muschle tension for a given time

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benefits of resistance training include

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increased body mass, increased metabolism, increased bone density, reduced effects of sarcopenia (muscle cell size reduction), improved self-confidence and ability to manage stress, improved posture and low back pain reduction, ability to move joints through fulll range

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flexibility

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ability to move joints through a full range of motion

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flexibility is affected by....

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many factors such as joint structure, length and elasticity of cononective tissue, and nervous sytem activity.

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Benefits of flexibility

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lowered risk of back injuries, promotion of good posture and decreased risk of other joint injuries, reduced age-related stiffness

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Body composition

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the proprotion of fat-free mass (muscle, bone, water) in the body. too much body fat can have the following affects: heart disease, diabetes, etc.

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skill related components of fitness

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speed-ability to exert rapid force power- rapid force exertion Agility- ability to maintain equilibrium coordination- ability to enable different body parts to work together effectively.

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principles of physical training

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specificity-particular type progressive overload- increasing amounts of stress reversability- you have to continue to maintain individual differences- each individuals body adapts to stress differently

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FITT

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How we create change Frequency- how often intensity- how hard you exercise time- how long (duration) type- Mode of activity

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reversability rate

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reduces about 50% in 2 months

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Stages of change

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Precontemplation, contemplation, preparation, action, maintenance, termination

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precontemplation

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don't even think that they have a problem. belive that there are more important reasons not to change than to change.

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contemplation

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people at this stage know that they have a problem and intend to take action within six months.

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preparation

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people at this stage plan to take action within a month or may already have begun to make small changes in their behavior. may have created a plan for change but are worried about failing.

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Action

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people outwardly moify their behavior and their invironment.

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maintence

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people at this stage have mainained their new, healthier lifestyle for at least 6 months.

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Termination

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for some behaviors, a person may reach the sixth and final stage of termination. People at this stage have made it a habit and no longer are tempted to lapse back into their old behavior.

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purchasing shoes for a walking class

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when devising a strategy or plan of action, a necessary preparatory step might be

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periodization

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another name for cycle training is

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sabotage your efforts to take appropriate action

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if you have an external locus of control, believing ou have a genetic predisposition to cancer can

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15-30%

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the maximal improvement in the body's ability to transport and use oxgen that people can realisticaly expect as a result of training is about

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resting heart rate decreases

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as a person's cardiorespiratory endurance increases, the amount of blood pumped per heartbeat decreases

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getting smaller in size

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older adults tend to lose muscular strength due to the muscle cells

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50

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life expectabcy in 1900 was approximately ____ years

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2 months

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people who stop exercising an expect to lose up to 50% fo their fitness improvement within

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determine exercise safety

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the physical activity readiness questionnaire (PAR-Q) is designed to

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cardiorespiratory endurance is developed best by activities that

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involve continuous rhythmic movements of large muscle groups

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heart disease, stroke, and cancer

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the three leading causes of death in the u.s. are

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progressive overload

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the body adapting to a gradual increaes inthe amount of exercise is the definition of

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involve working with resistance such as weights or performing calisthenic training exercises

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muscualr strength and endurace are developed best by activities that

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cardiorespiratory endurance

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the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity is

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20-60 minutes

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the recommended time (duration)o for cardiorespia=ratory endurance exercise is _____ minutes.

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tobacco use is

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associated with 8 of the top 10 causes of death in the United States

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the time component of FITT principle for overload for a muscular strength program is

answer

sets and reps

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