Wellness Chapter 1 & 2

Wellness

Highest level of health possible in several dimensions

Physical fitness

Ability to perform levels of physical activity without undue fatigue

Wellness continuum

Spectrum of wellness states from irreversible damage to optimum wellness

Physical wellness

State of physical health and wellbeing that includes body size/shape, functioning, measures if strength/endurance and disease resistance

Social wellness

A persons degree of social connectedness and skills, leads to satisfying relationships

Intellectual wellness

Ability to think clearly, reason objectively, analyze and use brain power to solve problems and challenges

Emotional wellness

Ability to control emotions and express them at the right times

Emotional intelligence

Ability to identify and manage your emotions and those of others

Spiritual wellness

A feeling of unity or oneness with people/nature and a sense of life’s purpose, meaning or value, or a belief in religion

Environmental wellness

Appreciation of how the external environment can affect oneself and an understanding of the role one plays in preserving, protecting and improving it

Occupational wellness

A level of fulfillment in work and personal goals

Financial wellness

Ability to balance and manage financial needs/wants with income, debts, savings and investments

Behavior change

An organized, deliberate effort to alter or replace an existing habit or pattern of activity

Barriers to change

Stumbling blocks faced in the efforts to alter a current behavior

Countering

Substituting a desired behavior for an undesirable one

Physical fitness

Set of attributes that relate to the ability to perform moderate to vigorous levels of physical activity without undue fatigue

Physical activity

Any bodily movement produced by skeletal muscles that results in expending energy

Exercise

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

MET

Standard metabolic equivalent used to estimate the amount of energy used by the body during physical activity

Cardiorespiratory endurance

Cardio and respiratory systems can provide oxygen to muscles during exercise

Muscular strength

Ability of muscles to exert force

Muscular endurance

Ability of muscles to contract repeatedly over time

Flexibility

Ability to move joints in a full range of motion

Body composition

Relative amounts of fat and lean tissue in your body

Principles of fitness

General principles of exercise adaptation that guide fitness programming

Overload

Subjecting the body to more physical activity than it is accustomed to

Adaptation

A change in the body as a result of an overload

Dose response

Amount of adaptation expected is linked to amount of overload and training dose

Diminished returns

Rate of fitness improvement diminishes over time as fitness levels reach genetic limits

Progression

Gradual increase in a programs intensity, frequency and time

10 percent rules

Increasing one aspect of your training by no more than 10 percent per week

Specificity

Only the body systems worked during training will show adaptations

Reversibility

Training adaptations will revert toward initial levels when training is stopped

Individuality

Variable nature of physical activity does response or adaptations in different people

Rest and recovery

Taking time off to allow the body to recuperate and improve

Overtraining

Excessive volume and intensity of physical training leading to diminished health, fitness and performance

FITT formula

Formula for designing a safe and effective program that specifies frequency, intensity, time and type of exercise

General warm up

5-10 mins of light activity

Specific warm up

3-5 mins of dynamic movements

Cool down

Exercise to rest transition lasting 5-15 minutes

How much activity adults should do

150 mins of moderate intensity per week, 75 mins of vigorous intensity per week