NSC

Physical Wellness

Physical activity, nutrition, sleep, and overall health.

Emotional Wellness

Coping with life and building healthy relationships.

Social Wellness

Developing connection, belonging, and support systems.

Spiritual Wellness

Finding purpose and meaning in life.

Intellectual Wellness

Expanding knowledge, creativity, and skills.

Occupational Wellness

Satisfaction and enrichment from work or school.

Environmental Wellness

Living in pleasant, healthy surroundings.

Financial Wellness

Satisfaction with current and future finances.

Step 1 of Critical Thinking Process

Design a question.

Step 2 of Critical Thinking Process

Analyze.

Step 3 of Critical Thinking Process

Evaluate.

Step 4 of Critical Thinking Process

Synthesize.

Step 5 of Critical Thinking Process

Make informed decisions.

Why is critical thinking important for health?

It helps make better health decisions and supports a longer, healthier life.

Campus involvement supports which wellness dimensions?

Spiritual, social, emotional, and environmental wellness.

Precontemplation

Unaware of the need for change.

Contemplation

Thinking about change.

Preparation

Getting ready to change.

Action

Actively changing behavior.

Maintenance

Sustaining change.

Termination

Behavior becomes part of identity.

SMART Goals

Specific, Measurable, Attainable, Realistic, Timely.

S in SMART

Specific.

M in SMART

Measurable.

A in SMART

Attainable.

R in SMART

Realistic.

T in SMART

Timely.

Common Chronic Diseases

Cancer, Diabetes, Heart Disease, Alzheimer's/Dementia.

Cardiorespiratory Adaptation #1

Increased maximum ventilation.

Cardiorespiratory Adaptation #2

Increased heart size.

Cardiorespiratory Adaptation #3

Increased stroke volume.

Cardiorespiratory Adaptation #4

Greater blood flow.

Cardiorespiratory Adaptation #5

Increased myoglobin, mitochondria, and oxidative enzymes.

Benefits of Cardiorespiratory Fitness

Increased longevity, reduced heart disease risk, lower blood pressure, improved cholesterol, reduced obesity, improved insulin sensitivity, better sleep, better mental health, better cognition, stronger immune system, lower cancer risk.

Cardiorespiratory Fitness Tests

Resting heart rate and VO₂ max test.

VO₂ Max

The greatest amount of oxygen the body can use in one minute.

Max Heart Rate Formula

220 − Age.

Target Heart Rate Formula

(Max HR − Resting HR) × % Intensity + Resting HR.

Carbohydrate Loading

Increasing muscle glycogen stores before endurance events.

FITT Principle

Frequency, Intensity, Time, Type.

F in FITT

Frequency.

I in FITT

Intensity.

T in FITT (first)

Time.

T in FITT (second)

Type.

Daily Step Recommendation

10,000 steps (approximately 5 miles).

Benefits of Resistance Training

Decreases body fat, increases muscle mass, strengthens bones, improves posture, increases metabolism, helps maintain weight, improves daily functioning, reduces injury risk, strengthens tendons and ligaments.

Types of Resistance Training Equipment

Free weights, dumbbells, kettlebells.

Advantages of Resistance Training

Increased strength, better balance, flexibility, weight management.

Disadvantages of Resistance Training

Muscle soreness and risk of injury if done incorrectly.

Muscular Strength and Endurance Tests

Push-ups, sit-ups, pull-ups, and lunges.

Osteoporosis

Loss of bone density and bone quality.

Peak Bone Density for Girls

Approximately 18 years old.

Peak Bone Density for Boys

Approximately 20 years old.

Weight Training Safety Tips

Use proper form, lift appropriate weight, breathe properly, balance workouts, and rest between sessions.

Proper Lifting Mechanics

Wide base of support, bend at hips and knees, keep good posture, lift slowly, keep load close to body, use legs not back, set load down carefully.

Isotonic Contraction

Muscle changes length while tension remains constant.

Isometric Contraction

Muscle length stays the same.

Isokinetic Contraction

Movement occurs at a constant speed.

Concentric Contraction

Muscle shortens.

Eccentric Contraction

Muscle lengthens.

Agonist

Muscle producing the movement.

Antagonist

Muscle opposing the movement.