1 Introduction to Physical Fitness and Wellness Fitness &
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11th Edition Werner W. K. Hoeger Sharon A. Hoeger Fitness & Wellness 1 Introduction to Physical Fitness and Wellness © Cengage Learning 2015 © Cengage Learning 2015 In This Chapter Understand Define Determine Learn © Cengage Learning 2015 Benefits and importance of fitness and wellness Physical Fitness If medical clearance is necessary Guidelines for physical activity Techniques for compliance of a healthy lifestyle plan How to write SMART goals Physical Activity vs. Exercise Physical Activity • Bodily movement using skeletal muscles that requires expenditure of energy • Produces progressive health benefits Exercise • Physical activity that is planned, structured and involves repetitive bodily movement • Improves one or more components of physical fitness • Only ½ of U.S. adults meet minimum recommendations for weekly exercise © Cengage Learning 2015 Lifestyle, Health, and Quality of Life Sedentary Death Syndrome is 2nd greatest threat to U.S. public health Chronic diseases related to inactivity: • Hypertension • Heart disease • Diabetes • Chronic low back pain • Obesity 80% of deaths caused by cardiovascular disease and cancer could be prevented by healthy lifestyles © Cengage Learning 2015 Leading Causes of Death in the United States © Cengage Learning 2015 Life Expectancy © Cengage Learning 2015 Importance of Increased Physical Activity Physical activity significantly decreases the risk of developing or dying from: Heart disease Stroke Type 2 diabetes Colon and breast cancer High blood pressure Osteoporotic factures © Cengage Learning 2015 2008 Federal Guidelines for Physical Activity Recommendations are Based on Performing Moderate Physical Activity Defined: Any activity that requires expenditure of 150 calories per day – 1,000 calories/week Examples Walking Swimming Pushing stroller © Cengage Learning 2015 Cycling Volleyball Dancing fast 2008 Federal Guidelines for Physical Activity (cont’d.) Adults 2 hours 30 minutes of moderate-intensity – OR 1 hour 15 minutes of vigorous-intensity – AND Muscle strengthening 2 days Pregnant and Postpartum Women 2 hours 30 minutes of moderate-intensity IF haven’t previously performed vigorous exercise – OR – Continue vigorous-intensity exercise throughout pregnancy IF previously performing at this level © Cengage Learning 2015 2008 Federal Guidelines for Physical Activity (cont’d.) Children One hour or more of moderate-intensity activity every day Vigorous intensity exercise three days each week Bone-strengthening activities three days per week © Cengage Learning 2015 Wellness For a wellness way of life, individuals must: • Be physically fit • Show no signs of disease • Avoid all risk factors for disease © Cengage Learning 2015 Dimensions of Wellness © Cengage Learning 2015 Health-Related Fitness © Cengage Learning 2015 Skill-Related Fitness © Cengage Learning 2015 Benefits of Physical Fitness • Increasing cardio-respiratory fitness dramatically decreases risk of death from all causes. • Vigorous activity is associated with greater longevity. © Cengage Learning 2015 Benefits of Physical Fitness (cont’d.) © Cengage Learning 2015 Benefits of Physical Fitness (cont’d.) Long-Term Benefits Improves Helps Reduces Posture Sleep Depression Immune system Back pain Anxiety Recovery Body weight Mortality Cognitive function Cholesterol Disability © Cengage Learning 2015 Benefits of Physical Fitness (cont’d.) Short-Term Benefits Improves Increases Reduces Insulin sensitivity Endorphins Blood Pressure Endothelial function Muscle storage in fat Blood lipids Brain function Heart rate Pain Digestion Fat burning Stress © Cengage Learning 2015 National Health Objectives for the Year 2020 • Take personal responsibility for health behavior • Extend health benefits to all people and all communities • Health promotion and disease prevention © Cengage Learning 2015 The Path to Fitness and Wellness 1. Determine whether medical clearance is needed 2. Assess your overall level of physical fitness 3. Prescribe personal programs 4. Learn behavior modification techniques to help change unhealthy lifestyle patterns 5. Develop sound diet and weight-control programs 6. Implement healthy lifestyle program 7. Discern myths from facts pertaining to exercise and health-related topics © Cengage Learning 2015 Behavior Modification Process used to permanently change negative behaviors in favor of positive behaviors that will lead to better health and well-being © Cengage Learning 2015 Changing Behavior 1. Stopping negative behavior 2. Preventing relapse of negative behavior 3. Developing positive behavior 4. Strengthening a positive behavior 5. Maintaining positive behavior Not everyone can just ‘stop’ their behavior © Cengage Learning 2015 Exercise/Exercise Dropout Cycle © Cengage Learning 2015 Changing Behavior (cont’d.) 1. Pre-contemplation Not considering change 2. Contemplation Acknowledge problem 3. Preparation Planning change 4. Action Actively doing things to change 5. Maintenance Continues adherence to change Termination occurs after five years of maintenance © Cengage Learning 2015 Motivation and Locus of Control Three Impediments to Change Lacking skills to accomplish Competence task Confidence Have skills, but don’t believe in them Motivation Have skill and confidence, but reason for change is not meaningful © Cengage Learning 2015 Behavior Modification Principles 1. Self-analysis 2. Behavior analysis 3. Goal setting 4. Social support 5. Monitoring 6. Positive outlook 7. Reinforcement © Cengage Learning 2015 SMART Goals S Specific M Measurable A Acceptable R Realistic T Time-specific © Cengage Learning 2015 Remember to re-evaluate A Word of Caution Before You Start Exercise Discuss your plans with your physician to ensure you are not at risk © Cengage Learning 2015 Assess Yourself • Do you make a constant and deliberate effort to stay healthy and achieve the highest potential for well-being? • Are you familiar with the following concepts? – The importance of lifetime fitness and wellness – Recommended guidelines for physical activity – Components of physical fitness – Benefits of comprehensive wellness program – Behavior modification techniques – SMART goals © Cengage Learning 2015
