Chapter 1 PE

Physical Activity

Bodily movement using skeletal muscles that requires the expenditure of energy. Produces progressive health benefits

Exercise

Physical activity that's planned, structured, involves repetitive body movement, and improves on one or more components of physical activity.

Sedentary Death Syndrome

The second greatest threat to U.S health.

3 Factors that affect health

1. Nutrition

2. Stress

3. Environment

Japan

Country with the longest life expectancy.

Why have regular physical activity?

Decreases heart disease, type two diabetes, colon and breast cancer, high blood pressure, etc.

Wellness

The multidimensional concept consisting of Social, Occupational Emotional, Mental, Environmental, Spiritual, and Physical.

For a good wellness, a person must…

1. Be physically fit

2. Show no signs of disease

3. Avoid all risk factors for disease

Health-Related Physical Fitness

1. Cardiorespiratory endurance

2. Body composition

3. Muscular strength, endurance, and flexibility

Skill-Related Physical Fitness

1. Agility

2. Balance

3. Coordination

4. Power

5. Reaction time

6. Speed

Long term benefits of exercise

1. Improves posture, immune system, recovery, and cognitive function.

2. Helps with sleep, back pain, body weight, and cholesterol

3. Reduces depression, anxiety, mortality, and disability.

Short term benefits of exercize

1. Improves insulin sensitivity, endothelial function, brain function, and digestion.

2. Increases endorphins, muscle storage in fat, heart rate, and fat burning.

3. Reduces blood pressure, blood lipids, pain, and stress.

Changing behavior to improve health

1. Physical activity plan

2. Don't smoke

3. Eat right

4. Keep body weight at a recommended level

5. avoid snacking

6. Sleep 7-8 hours each night

7. Lower stress

8. Moderate alcohol or not at all

9. Friendships

Five Steps to Behavior Change

1. Stop Negative behavior

2. Prevent relapse of negative behavior

3. Develop positive behavior

4. Strengthen positive behavior

5. Maintain positive behavior

Behavioral Change Model

Consists of five steps, being:

1. Pre-contemplation

2. Contemplation

3. Prep

4. Action

5. Maintenence

SMART acronym

Specific

Measurable

Acceptable

Realistic

Time-Specific