Chapter 1 Introduction to Physical Fitness and Wellness

Selected Wellness Components

Physical Wellness Physically Well People –What are common characteristics?

Physical Wellness Physically Well People –What are common characteristics? Health Related Components –Cardiorespiratory Fitness –Body Composition –Muscular Strength and Endurance –Flexibility

Emotional Wellness Stability –Ability to enjoy success/ keep perspective on failure

Emotional Wellness Stability –Ability to enjoy success/ keep perspective on failure Happiness –Sense of Daily Meaning –Positive Relationships: Giving and Receiving Love –Freedom from pervasive tension/depression

Mental Wellness Application in New Experiences Awareness of Beliefs and Values

Mental Wellness Application in New Experiences Awareness of Beliefs and Values “Reserve of Energy” –Open minded, curious, respectful Effect on Self-Confidence

Social and Environmental Wellness Social: Positive Self Image –Respectfulness, honesty, loyalty –Concern for surroundings and environment

Social and Environmental Wellness Social: Positive Self Image –Respectfulness, honesty, loyalty –Concern for surroundings and environment Environmental –Sense of responsibility for the welfare of others –Connection with one’s surroundings

Occupational Wellness Results from the work setting being perceived as rewarding.

Occupational Wellness Results from the work setting being perceived as rewarding. The occupation can bring excitement, skill-development, recognition, sense of teamwork, and various types of support.

Spiritual Wellness Results in freedom, faith, love, closeness to others, peace, joy, and fulfillment. Is associated with better health, less distress, and a higher quality of life.

Spiritual Wellness Results in freedom, faith, love, closeness to others, peace, joy, and fulfillment. Is associated with better health, less distress, and a higher quality of life. Prayer is a hallmark of spirituality True concern for the welfare of others is called Altruism

Dimensions of Wellness

Wellness Continuum

Death Rates by Physical Fitness Groups

Physical Activity vs. Exercise Physical Activity –Inactivity Exercise –planned structured, repetitive body movement –maintains physical fitness 1996 Surgeon Generals Report –Poor Health results from lack of physical activity

Leading Cause of Death in the US in 2000

LEADING HEALTH PROBLEMS IN THE UNITED STATES Degenerative diseases –1.Cardiovascular disease –2.Cancer –3.Chronic and obstructive pulmonary disease –4.Accidents

Deaths due to inactivity 250,000

More than _____ % of adults do not achieve the recommended amount of physical activity and ____ % are not physically active at all.

More than _60_ % of adults do not achieve the recommended amount of physical activity and _25_ % are not physically active at all.

Physical inactivity most prevalent in: Women African Americans Hispanic Americans Older Adults Less affluent More educated

Moderate Activity ____________ calories per day

Moderate Activity 150 calories per day or1000 calories per week 30 minutes per day

What’s your heart rate? Resting Heart Rate

What’s your heart rate? Resting Heart Rate Average70 – 80 beats/ minute

Resting Heart Rate 59 or lessexcellent 60-69Good 70-79Average 80-89Fair 90 or abovePoor

Maximum Heart Rate 220 -(20) your age200

Maximum Heart Rate 220 -(20) your age

Maximum Heart Rate 220 -(20) your age Divide/

Maximum Heart Rate 220 -(20) your age (33) Divide/

What lifestyle factors improve health?

Factors that Affect Health and Well-being

How can a wellness program benefit you?

Benefits Look good Feel good Usually live longer Better quality of life

Improve cardiovascular health Better muscle tone, strength, flexibility and endurance Helps keep you lean Improves body’s ability to burn fat Improves immune system Lowers risk of disease

Thins the blood Manages cholesterol levels Prevents or controls diabetes Achieve peak bone mass Sleep better Relieves tension and stress Raises level of energy Improves productivity

Speeds recovery time after exercise and stress Improves physical stamina Enhances quality of life

National Health Objectives 2010

Causes of Death in US for Selected Years

Life Expectancy vs. Healthy Life Expectancy Life Expectancy in US compared to other countries –Why is the US behind other countries? Physical Fitness and Wellness

Inverse Relationship of Activity and Disease Risk An active lifestyle after being sedentary greatly reduced mortality risk Vigorous activity associated with greater life longevity. Increase life expectancy

Death Rates by Physical Activity Index

Life expectancy & Healthy Life Expectancy

Components of Fitness

Components of HRF Cardiovascular Fitness/Endurance Body Composition Muscular Endurance Flexibility Strength

Health Related Fitness Physical fitness is made up of health related and skill related components. There are five main health related fitness components. Cardiovascular Fitness/Endurance- this is how well the circulatory system can supply oxygen to the muscles and how efficiently the muscles can use oxygen to sustain energetic activity.

Cardiovascular fitness (also known as cardiorespiratory fitness) Aerobic exercise improves cardiovascular fitness.Aerobic exercise

Strength- this is the amount of force a muscle can exert. Anaerobic exercise improves muscular strength.Anaerobic exercise Anaerobic Exercise? –Anaerobic exercise is short-lasting, high-intensity activity, where your body’s demand for oxygen exceeds the oxygen supply available. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air. Examples of anaerobic exercise include: heavy weight-lifting, all types of sprints (running, biking, etc.), jumping rope, hill climbing, interval training, isometrics, or any rapid burst of hard exercise.

Muscular Endurance- this is the ability of muscles to work for long periods without getting tired. repeat a movement many times or to hold a particular position for an extended period of time. Both aerobic exercise and anaerobic exercise can improve muscular endurance.

Flexibility- this is the range of movement in a joint (or groups of joints). the degree to which an individual muscle will lengthen. Stretching improves flexibility.Stretching

Body CompositionBody Composition Body composition is the amount of fat in the body compared to the amount of lean mass (muscle, bones, organs etc.).