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
© 2005 McGraw-Hill Higher Education

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
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

3. Wellness Continuum Figure 1.1
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

4. 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
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

5. Public Health Achievements
Figure 1.2
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

6. Leading Causes of Death Overall
Heart disease
Cancer
Stroke
Chronic lower respiratory diseases (emphysema, chronic bronchitis)
Unintentional injuries (accidents)
Diabetes
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

7. Leading Causes of Death by Age
Ages 15–24
Unintentional injuries
Homicide
Suicide
Cancer
Heart disease
Congenital defects
HIV/AIDS
Ages 25–44
Unintentional injuries
Cancer
Heart disease
Suicide
HIV/AIDS
Homicide
Chronic liver disease
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

8. Wellness Lifestyle
Source: Ryan McVay/Getty Images (Courtesy of McGraw-Hill Higher Education)
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

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
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

10. Lifestyle and Wellness
More time watching TV = increased risk of obesity and diabetes
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

11. Lifestyle and Wellness
Cigarette smoking = increased risk of lung cancer
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

12. Lifestyle and Wellness
Low intake of fruits and vegetables = increased risk of heart disease
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

13. Lifestyle and Wellness
Few healthy behaviors = increased risk of heart disease
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

14. Benefits of Physical Activity
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

15. Actual Causes of Death in the United States
Smoking ,000 deaths per year
Diet and inactivity** 112,000
Alcohol ,000
Microbial agents ,000
Toxic agents ,000
Motor vehicles ,000
Firearms ,000
Sexual behavior ,000
Illicit drug use ,000
**Caclulation 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.
Table 1.2
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

16. The Role of Other Factors in Wellness
Heredity
Environment
Health care
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

17. Family Health History (www.hhs.gov/familyhistory)
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

18. 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
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

19. Quantity vs. Quality of Life
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

20. Dimensions of Diversity
Gender
Ethnicity
Income
Education
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

21. Evaluating Sources of Health Information
Go to the original source
Watch for misleading language
Distinguish between individual research reports and public health advice
Remember that anecdotes are not facts
Be skeptical and use your common sense
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

22. Evaluating Sources of Health Information: Internet Resources
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? 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?
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

23. 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
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

24. Building Motivation to Change
Examining the pros and cons of change
Boosting 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
Identifying and overcoming key barriers to change
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

25. Enhancing Your Readiness to Change
Precontemplation—no intention of changing behavior
Contemplation—intending to take action within 6 months
Preparation—planning to take action within a month
Action—outwardly changing behavior
Maintenance—successful behavior change within the past 6 months
Termination
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

26. Create a Behavior Change Plan
1. Monitor your target behavior and gather data using a health journal.
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

27. Create a Behavior Change Plan
2. Analyze the data you collect and identify patterns relating to your target behavior.
3. Set realistic, specific goals. Break your overall goal into smaller steps and goals.
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

28. Create a Behavior Change Plan
4. 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
5. Make a personal contract
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

29. Behavior Change Contract
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

30. Putting Your Plan into Action
Commitment
Strategies from behavior change plan
Belief that you are the “boss”
Change-friendly environment
Support
Rewards
Congratulate yourself
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

31. Staying With It Social influences Levels of motivation and commitment
Choice of techniques and level of effort
Stress barrier
Procrastinating, rationalizing, and blaming
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1

32. 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
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1