1. Introduction to Wellness, Fitness, and Lifestyle Management
Chapter 1
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
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2. Wellness: The New Health Goal
Wellness = optimal health and vitality
Dimensions of wellness
Physical wellness
Emotional wellness
Intellectual wellness
Spiritual wellness
Interpersonal and social wellness
Environmental, or planetary, wellness
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

3. New Opportunities, New Responsibilities
Infectious diseases, caused by invading microorganisms, were the leading causes of death a century ago
Chronic diseases, caused by a variety of lifestyle and other factors, are the leading causes of death today
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

4. Leading Causes of Death Overall
Heart Disease
Cancer
Stroke
Chronic lower respiratory diseases (emphysema, chronic bronchitis)
Unintentional injuries (accidents)
Diabetes
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

5. Leading Causes of Death by Age
Ages 15 – 24
Unintentional injuries
Homicide
Suicide
Cancer
Heart Disease
Congenital defects
HIV / AIDS
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

6. Leading Causes of Death by Age
Ages 25 – 44
Unintentional Injuries
Cancer
Heart Disease
Suicide
HIV / AIDs
Homocide
Chronic Liver Disease
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

7. National Wellness Goals
U.S. government’s national Healthy People initiative sets goals on 10 - year agendas
Major goals of Healthy People 2010
Increase quality and years of healthy life
Eliminate health disparities among Americans
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

8. Dimensions of Diversity
Gender
Ethnicity
Income
Education
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

9. Behaviors That Contribute to Wellness
Be physically active
Choose a healthy diet
Maintain a healthy body weight
Manage stress effectively
Avoid tobacco and drug use and limit alcohol consumption
Protect yourself from disease and injury
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

10. Lifestyle and Wellness
More time watching TV = increased risk of obesity and diabetes
Cigarette smoking = increased risk of lung cancer
Low intake of fruits and vegetables = increased risk of heart disease
Few healthy behaviors = increased risk of heart disease
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

11. Benefits of Physical Activity
Increased endurance, strength, and flexibility
Healthier muscles, bones, and joints
Improved body composition
More energy
Improved ability to cope with stress
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

12. Benefits of Physical Activity
Reduced risk of dying prematurely from all causes
Reduced risk of developing and / or dying from heart disease, diabetes, high blood pressure, and colon cancer
Reduced anxiety, tension and depression
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

13. Actual Causes of Death in the United States (per year)
Smoking
435,000
Diet and inactivity**
112,000
Alcohol
85,000
**Calculation of the number of deaths due to poor diet and inactivity (obesity) is an area of ongoing controversy and research.
Sources: Centers for Disease Control and Prevention Frequently Asked Questions About Calculating Obesity-Related Risk ( retrieved June 28, 2005). Mokdad, A. H., et al Actual causes of death in the United States, Journal of the American Medical Association 291(10): 1238–1245.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

14. Actual Causes of Death in the United States (per year)
Microbial agents
75,000
Toxic agents
55,000
Motor vehicles
43,000
Sources: Centers for Disease Control and Prevention Frequently Asked Questions About Calculating Obesity-Related Risk ( retrieved June 28, 2005). Mokdad, A. H., et al Actual causes of death in the United States, Journal of the American Medical Association 291(10): 1238–1245.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

15. Actual Causes of Death in the United States (per year)
Firearms
29,000
Sexual behavior
20,000
Illicit drug use
17,000
Sources: Centers for Disease Control and Prevention Frequently Asked Questions About Calculating Obesity-Related Risk ( retrieved June 28, 2005). Mokdad, A. H., et al Actual causes of death in the United States, Journal of the American Medical Association 291(10): 1238–1245.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

16. Other Factors in Wellness
Heredity
Put together a family health history
Environment
Health care
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

17. Evaluating Sources of Health Information
Go to the original source
Watch for misleading language
Distinguish between individual research reports and public health advice
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

18. Evaluating Sources of Health Information
Remember that anecdotes are not facts
Be skeptical and use your common sense
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

19. Evaluating Sources of Health Information: Internet
What is the source of the information?
Who is the author or sponsor of the site?
How often is the site updated?
What is the purpose of the page?
Does the site promote particular products or procedures?
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

20. Evaluating Sources of Health Information: Internet
Are there obvious reasons for bias?
What do other sources say about the topic?
Does the site conform to any set of guidelines or criteria for quality and accuracy?
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

21. Reaching Wellness Through Lifestyle Management
Getting Started
Examine your current health habits
Choose a target behavior – an isolated behavior selected as the object for a behavior change program
Obtain information about your target behavior
Find outside help if needed
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

22. Building Motivation to Change
Examine the pros and cons of change
Boost self - efficacy – the belief in one’s ability to take action
Locus of control: internal versus external
Visualization and self - talk
Role models and buddies
Identify and overcome key barriers to change
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

23. Enhancing Your Readiness to Change
Precontemplation – no intention of changing behavior
Contemplation – intending to take action within six months
Preparation – planning to take action within a month
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

24. Enhancing Your Readiness to Change
Action – outwardly changing behavior
Maintenance – successful behavior change for six months or more
Termination
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

25. Create a Behavior Change Plan
Monitor your target behavior and gather data using a health journal
Analyze the data you collect and identify patterns relating to your target behavior
Set realistic, specific goals
Break your overall goal into smaller steps and goals
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

26. Create a Behavior Change Plan
Devise a strategy or plan of action
Obtain information and supplies
Modify your environment
Reward yourself
Involve the people around you
Plan ahead for challenging situations
Make a personal contract
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

27. Putting Your Plan into Action
Commitment
Strategies from behavior change plan
Belief that you are the “boss”
Change - friendly environment
Support
Rewards
Congratulate yourself
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

28. Staying With It Social influences Levels of motivation and commitment
Choice of techniques and level of effort
Stress barrier
Procrastinating, rationalizing, and blaming
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

29. Being Fit and Well for Life
First attempts may only involve the planning stage
Need to develop certain skills
Do not expect to master everything quickly and with ease
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© McGraw-Hill Higher Education

30. ©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
©2007 McGraw-Hill Higher Education. All rights reserved.