Studied by 19 people
Sedentary Death Syndrome (SeDS)
epidemic of physical inactivity is the second greatest threat to public health
Number 1 preventable cause of death
Tobacco use
Hypokinetic diseases
hypertension (HBP); heart disease; chronic low back pain; obesity.
Three contributing factors to problems with health
nutrition (poor diet, fatty foods, sweets and alcohol use)
stress
environment (wastes, noise, air pollution)
LEADING CAUSES OF DEATH
Cardiovascular disease
Cancer
Chronic lower respiratory disease (due to tobacco use)
Accidents (due to use of alcohol and drugs)
What rank is the USA in life expectancy?
24th
Physical activity
produced by skeletal muscles requiring energy expenditure and produces progressive health results
Exercise
physical activity requiring planned, structured and repetitive movement to improve or maintain one or more components of physical fitness
Moderate physical activity
any activity requiring expenditure of 150 calories per day or 1000 calories per week
Ex.walking, cycling, basketball, volleyball, swimming
Moderate-intensity aerobic physical activity
minimum 30 minutes a day; 5 days a week
PHYSICAL ACTIVITY AND PUBLIC HEALTH RECOMMENDATIONS
150 minutes a week of moderate-intensity aerobic (cardiorespiratory) physical activity or 75 minutes
Vigorous-intensity aerobic physical activity or equivalent combination of moderate and vigorous intensity.
Additional health benefits
increase activity to 300 minutes (5 hours) per week of moderate-intensity aerobic physical activity
Muscular strength and endurance
minimum two days per week on nonconsecutive days
People who maintain healthy weight typically accumulate….?
60 minutes of moderate-intensity physical activity every day
Greatest decrease in CV death
2,000 calories burned per week. Inverse relationship between level of physical fitness and mortality regardless of age. The higher level of cardiorespiratory fitness, the longer the life
Vigorous activities result in…?
greater life longevity
2 Types of Physical Fitness
Health related, and skill related
Health related
Cardiorespiratory endurance, Muscular strength, Flexibility, Body composition, Muscular endurance
Cardiorespiratory endurance
ability of heart, lungs and blood vessels to supply oxygen to cells and meet demands of prolonged physical activity (aerobic exercise)
Muscular strength
ability to generate force one time
Flexibility
achievable range of motion at a joint or group of joints without injury
Body composition
amount of lean body mass vs. adipose tissue (fat mass)
Muscular endurance
ability to generate force repeatedly or to maintain a contraction
Skill related
enhances quality of life and assists with coping with emergency situations( Agility, Balance, Coordination, Power, Reaction time, Speed)
Risk Factors
characteristics or behaviors that predispose individuals to a greater chance of the development of disease
Wellness
constant and deliberate effort to stay healthy and achieve the highest potential for well-being.
Seven dimensions of wellness
physical, emotional, intellectual, social, environmental, spiritual, and occupational
Willpower
a limited daily resource that is highest in the morning and depleted throughout the day as we are confronted by difficult challenges and stress
Internal LOC
People who possess this believe they have control over events in their lives.
Tend to be healthier and adhere to a wellness program more easily
External LOC
People who believe that what happens to them is unrelated to their behavior and is due to chance and/or environmental factors
Impediments to change
Problems with competence, Problems with confidence, Problems with motivation
Problems with competence
lack of skills to perform a skill
Problems with confidence
possess the skills needed, but don’t believe you can do it.
Problems with motivation
Won’t change because the behavior is not important \n enough to them.
Competence and confidence are not lacking
Precontemplation
not considering or do not want to change a behavior; deny having a problem.
Most difficult people to reach. Education is crucial
Contemplation
problem is acknowledged and thinking seriously about overcoming it. Weighing pros and cons.
May take up to 6 months to do something about it. Education+peer support are important here
Preparation
serious planning and consideration to change. General goal for change is identified.
Action
requires most commitment of time and energy by person. Actively doing things to change/modify/adopt new healthy behavior
Relapse
common occurrence during the action stage.
Usually must be fought for about 6 consecutive months to move to next stage
Maintenance
person continues to adhere to behavior change for up to 5 years with continuation of behavior guidelines for behavior without deviance
Termination/Adoption
upon completion of 5 years of behavior, a person enters this stage without fear of relapse.
Self-analysis
Need a decisive desire to change.
Reasons to change outweigh not changing
Behavior analysis
determine the frequency, circumstances and consequences of behavior to be modified
Goal setting
make SMART goals
Social support
positive support from others will encourage and help with perseverance
Monitoring
track behavior frequency for success and failure
Positive outlook
Having a positive view
Beneficial for success
Reinforcement
reward yourself for your success
SMART Goal
Specific, Measurable, Acceptable, Realistic, Timely
Caution before exercising
Important for safety
Note
Flashcard