Wellness Concepts Exam 1

Used broadly to include everything from environmental to populations.

Health

Achieving the highest level of health possible in each of several dimensions.

Wellness

The ability to perform moderate to vigorous levels of physical activity without undue fatigue.

Physical Fitness

Dimensions of Wellness

Physical, Social, Intellectual, Emotional, Spiritual, and Environmental

The years a person can expect to live without disability or major illness

Healthy Life expectancy

Conditions that can be triggered or worsened by too little movement or activity.

Hypokinetic Disease

Healthy life expectancy Males

68, overall life expectancy 74.6

Healthy Life Expectancy Females

71, overall LE 81.2

Leading Cause of Death in USA

All Ages: Heart disease

Steps to Change Wellness

1. Understand stages of behavior change

2. Increase Awareness

3. Contemplate Change

4. Prepare for change

5. Implement change

Stages of Behavior Change

1. Pre-contemplation

2. Contemplation

3. Preparation

4. Action

5. Maintenance

6. Termination

7. Relapse

SMART Goals

Specific

Measurable

Action-oriented

Realistic

Time-oriented

A set of attributes that relate to one’s ability to preform moderate to vigorous levels of physical activity without undue fatigue.

Physical Fitness

Any bodily movement produced by skeletal muscles resulting in an expenditure of energy.

Physical Activity

Physical activity that is planned or structured, done to improve or maintain one or more of the components of fitness.

Exercise

The ability of your cardiovascular and respiratory systems to provide oxygen to working muscles.

Cardiorespiratory Endurance

Ability of your muscles to exert force.

Muscular Strength

Ability of your muscles to contract repeatedly over time.

Muscular Endurance

Ability to move your joint in a full ROM.

Flexibility

The relative amounts of fat and lean tissue in your body.

Body Composition

To see improvements, the amount of training must exceed what your body is accustomed to.

Overload Principle

Consistent overloads will cause an adaptation to occur.

Training Effects

The amount your body adapts to new levels of training is related to the amount of overload.

Dose-Response

The rate of improvement lowers over time as your fitness level approaches your genetic limit.

Diminished Returns

To effectively and safely increase fitness, you need to apply an optimal overload level w/in a certain time period.

Principle of Progression

10% rule

Increase your program frequency, intensity, or duration by no more than 10% per week.

Improvement in a body system will occur only if that specific system is targeted in training.

Principle of Specificity

Fitness levels must be maintained or they will revert toward previous levels

Principle of Reversibility

Physical Activity Pyramid

Time spent per week doing moderate/vigorous activity

150 min moderate 75 min vigorous

FITT formula

Frequency

Intensity

Time

Type

The ability of the cardiovascular and respiratory systems to supply oxygen and nutrients to large muscle groups to sustain dynamic activity.

Cardiorespiratory Fitness

Cellular form of energy that must be constantly regenerated from energy stored in your body and from the foods you eat.

ATP

Quick access to energy for “explosive” activities

Immediate energy system

How to calculate your max heart rate

220-age

Stages of Progression

1. Start up (2-4 weeks)

2. Improvement (3-8 months)

3. Maintenance

RICE

Rest

Ice

Compression

Elevation

The ability of the musculoskeletal system to perform daily and recreational activities without undue fatigue and injury.

Muscular Fitness

Oxygen dependent; contract slowly but for longer periods without fatigue.

Slow-twitch (Type 1)

Not oxygen dependent; contract faster but tire more quickly.

Fast-twitch (Type 2)

Consistent muscle lengthening

Isometric muscle functioning

Muscle contraction by shortening

Concentric

muscle lengthening under tension

Eccentric

Increased muscle size

Hypertorphy

Legal supplement containing amino acids

Creatine