CWT CHAP 1 AND 2

What is Circuit Weight Training

a series of exercises you cycle through, with minimal rest in between circuit sets, targeting a variety of different muscle groups

Physical Wellness

actively make healthy decisions on a daily basis. They eat a nutritionally balanced diet; try to get an adequate amount of sleep, and manage stress effectively.

Emotional Wellness

successfully expresses and manages an entire range of feelings, including anger, doubt, hope, joy, desire, fear, and many others. People who are emotionally well maintain a high level of self-esteem. They have a positive body image and the ability to regulate their feelings. They know where to seek support and help regarding their mental health, including but not limited to, seeking professional counseling services

Intellectual Wellness

They seek knowledge and activities that further develop their critical thinking and heighten global awareness. They engage in activities associated with the arts, philosophy, and reasoning

Spiritual Wellness

have identified a core set of beliefs that guide their decision-making and other faith-based endeavors. While firm in their spiritual beliefs, they understand others may have a distinctly different set of guiding principles. They recognize the relationship between spirituality and identity in all individuals.

Social Wellness

builds healthy relationships based on interdependence, trust, and respect. Those who are socially well have a keen awareness of the feelings of others. They develop a network of friends and co-workers who share a common purpose, and who provide support and validation

Environmental Wellness

appreciates the external cues and stimuli that an environment can provide. People who have achieved environmental wellness recognize the limits to controlling an environment and seek to understand the role an individual plays in the environment.

Occupational Wellness

enjoys the pursuit of a career which is fulfilling on a variety of levels. This person finds satisfaction and enrichment in work, while always in pursuit of opportunities to reach the next level of professional success.

Financial Wellness

fully aware of their current financial state. They set long- and short-term goals regarding finances that will allow them to reach their personal goals and achieve self-defined financial success.

Cultural Wellness

aware of their own cultural background, as well as the diversity and richness present in other cultural backgrounds. Cultural wellness implies understanding, awareness and intrinsic respect for aspects of diversity. A culturally well person acknowledges and accepts the impact of these aspects of diversity on sexual orientation, religion, gender, racial and ethnic backgrounds, age groups, and disabilities

Health

the state of being free from illness or injury.

Wellness

the act of practicing healthy habits on a daily basis to attain better physical and mental health outcomes, so that instead of just surviving, you're thriving.

Behaviors that foster wellness

• Be physically active

• Consume a healthy diet

• Maintain a healthy body weight

• Limit/manage stress

• Avoid or stop tobacco, drug, & alcohol use

• Avoid disease and injury

• Get adequate sleep

Physical Activity

any movement carried out by skeletal muscle that requires energy and is focused on building health.

Exercise

is a planned, structured, and repetitive movement pattern intended to improve fitness.

Cardiorespiratory

is the ability to carry out prolonged, large muscle, dynamic movements at a moderate to high level of intensity. This relates to your heart’s ability to pump blood and your lungs’ ability to take in oxygen

Muscular Strength

the ability of the muscles to exert force over a single or maximal effort.

Muscular Endurance

the ability to exert a force over a period of time or repetitions.

Flexibility

the ability to move your joints through a full range of motion

Body Composition

the relative amount of fat mass to fat-free mass.

Skill related components of fitness

speed, agility, coordination, balance, power, and reaction time.

Overload principle

in order to progress and improve, putting the body under additional stress beyond what is normal is key.

Progression

there is an optimal level of overload that should be achieved, and an optimal time frame for this overload to occur.

Reversibility

suggests that activity must continue at the same level to keep the same level of adaptation. Without exercising people will lose their muscles.

Specificity

the way the body responds to physical activity depends on what activity was done/targeted.

FITT

Frequency, intensity, time, and type

Frequency

relates to how often exercises are performed over a period of time.

Intensity

the degree of difficulty at which the exercise is carried out

Time

The duration of exercise

Type

type of exercise performed

Principle of rest and recovery

suggests that rest and recovery from the stress of exercise must take place in proportionate amounts to avoid too much stress.

Assessing Risks

Family history, cigarette smoking, hypertension, dyslipidemia, diabetes, obesity, sedentary lifestyle

What goals should you set?

SMART goals (Specific, measurable, attainable, realistic, timeframe)