Health Final Review Chapter 1

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

1. nutrition (poor diet, fatty foods, sweets and alcohol use)
2. stress
3. environment (wastes, noise, air pollution)

LEADING CAUSES OF DEATH

1. Cardiovascular disease


2. Cancer


3. Chronic lower respiratory disease (due to tobacco use)


4. 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