Concepts of Fitness and Wellness

Wellness The constant and deliberate effort to stay healthy and achieve the highest potential for well-being The integration of many different components that expands one’s potential to live and work effectively and to make a significant contribution to society.

Dimensions of Wellness Emotional Wellness Social Wellness Mental Wellness Physical Wellness Environmental Wellness Occupational Wellness Spiritual Wellness

Top 5 Leading Causes of Death for All Age Groups Heart disease Cancer Stroke Chronic respiratory disease Accidents (#1 killer of children)

Hypokinetic Disease Diseases caused by insufficient physical activity, often in conjunction with inappropriate dietary practices.

Hypertension (high blood pressure) Heart Disease Chronic Low Back Pain Overweight/Obesity Type II Diabetes

Physical Fitness: the ability to perform daily tasks with vigor and without undue fatigue, and with sufficient energy to engage in leisure-time pursuits, to meet unforeseen emergencies, and the vitality to perform at one’s fullest capacity.

Physical activity: any bodily movement produced by the contraction of the skeletal muscles that increases energy expenditure above the baseline level. Exercise: physical activity that is planned, structured, and repetitive with the purpose of developing, improving, or maintaining physical fitness. 24

Get Routine Screenings and Immunizations – Whe bMoving from the lowest fitness category (bottom 20% as assessed by time on a treadmill stress test) to the next 40% category, reduces risk of death from all causes by 58%. Moving to the top 40% or athletic category lowers risk by 65% lems are found early, chances for treatment and cure are better. If You Smoke, STOP!

Obesity Trends* Among U.S. Adults BRFSS, 1990, 1998, 2007 (*BMI 30, or about 30 lbs. overweight for 5’4” person) 1990 1998 2007 No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

Prevalence of Overweight. Among U. S Prevalence of Overweight* Among U.S. Children and Adolescents (Aged 2 –19 Years) National Health and Nutrition Examination Surveys                                                                                                                                                                                                                                                                                                                           *Sex-and age-specific BMI > 95th percentile based on the CDC growth charts *Sex-and age-specific BMI > 95th percentile based on the CDC growth charts.

Practices That Enhance Wellness Exercise aerobically 4 - 5 x week. Eliminate tobacco products. Limit alcohol consumption Limit fat, sugar and sodium in diet. Don’t Skip Meals Eat 5 or more servings of fruits and vegetables per day. Assess and manage stress.

Health and Wellness is a Lifestyle Eat Well – Decrease fat, sodium and sugar intake, increase fiber through fruits, vegetables and whole grains, read food labels and don’t skip meals. Lose Weight, if you need to.- Modest weight loss decreases risks of most diseases related to overweight and obesity. Manage Stress – Stress affects your health and the quality of life.

Get Routine Screenings and Immunizations – When problems are found early, chances for treatment and cure are better. If You Smoke, STOP!

Corporate Wellness Programs Decrease Absenteeism Increase Productivity Decrease Health Insurance Costs

Emotional Wellness The ability to understand your own feelings, accept your limitations and achieve emotional stability. A persons ability to cope with daily circumstances and to deal with personal feelings in a positive, optimistic and constructive manner

Social Wellness The ability to relate well to others, both within and outside the family unit. A persons ability to successfully interact with others and to establish meaningful relationships that enhance the quality of life for all people involved in the interaction.

Mental Wellness Intellectual Wellness – A state in which your mind is engaged in lively interaction with the world around you. A persons ability to learn and use information to enhance the quality of daily living and optimal functioning.

Environmental Wellness The capability to live in a clean and safe environment that is not detrimental to health.

Occupational Wellness The ability to perform one’s job skillfully and effectively under conditions that provide personal and team satisfaction and adequately reward each individual.

Spiritual Wellness The sense that life is meaningful, that life has purpose and that some power brings all humanity together. The ethics, values and morals that guide us and give meaning and direction to life.

Physical Wellness Good physical fitness and confidence in one’s personal ability to take care of health problems. A person’s ability to function effectively in meeting the demands of the day’s work and to use free time effectively. Includes good physical fitness and possession of useful motor skills.

Skill-Related Physical Fitness Components Speed Power Agility Balance Reaction time Coordination

Health Related Fitness Components Cardiorespiratory Endurance Body Composition Muscular Strength Muscular Endurance Flexibility

Cardiorespiratory Endurance Body’s ability to deliver oxygen effectively to the working muscles to perform physical activity. Most important component of health fitness. Helps prevent hypokinetic disease. Diseases caused by insufficient physical activity, often in conjunction with inappropriate dietary practices. Concerned with the aerobic efficiency of the body.

Body Composition Percentage of body weight composed of fat as compared with fat-free or lean tissue. Obesity is associated with numerous health problems and earlier mortality.

Body Composition Body composition is primarily influenced by nutrition and physical activity. Hypokinetic diseases Diseases caused by insufficient physical activity, often in conjunction with inappropriate dietary practices.

Muscular Strength and Endurance Muscular strength is the ability of a muscle or a muscle group to exert a single force against a resistance. Muscular endurance is the ability of a muscle or muscle group to exert force repeatedly or over a period of time. Maintenance of proper posture; protect joints. Production of power to enhance performance. Use it or lose it!

Flexibility Maximum range of motion possible at a joint Joint specific: better range of motion in some joints than in others. Can prevent muscle injuries; improve low-back pain Decreased flexibility can be caused by: Sedentary lifestyle (lack of use of muscles) Age High amounts of body fat Stress

Conducting Fitness Programs Make fitness enjoyable. Establish goals and a plan of action to attain them. Monitor progress. Provide for maintenance of fitness. Fitness requires personal commitment.