Comprehensive Wellness, Fitness, and Body Composition Principles

Wellness

A state of optimal health that encompasses all the dimensions of well being.

Physical wellness

Includes maintaining a healthy body weight/body composition and achieving physical fitness. Also includes proper nutrition, performing self-exams, and practicing personal safety.

Emotional wellness (mental health)

Includes social skills, positive interpersonal relationships, self-esteem, and the ability to cope with routine stress of daily living (emotional stability). The ability to respond to life situations in an appropriate manner.

Intellectual wellness

Keeping your mind active through life long learning.

Spiritual wellness

A sense of meaning and purpose in life, ability to experience love, joy, pain, peace, sorrow.

Social wellness

Developing and maintaining meaningful interpersonal relationships

Environmental wellness

Influences the environment on your health as well as your behaviors that have an effect on the environment

Occupational wellness

A high level of satisfaction in your job or chosen career

Financial wellness

A high level to live comfortably on your income and have the means to save and manage money responsibly

Wellness goals for the nation

Attaining high quality, longer lives, reducing the risk of injury and premature death, achieving health equity, eliminating disparities, improving the health of all groups

Physical activity

All physical movement, regardless of the level of energy expended or the reason you do it

Exercise

A type of leisure time physical activity performed to improve or maintain physical fitness and achieve health benefits

Cardiorespiratory endurance

Referred to as aerobic or cardiorespiratory fitness; key component of health related physical fitness; heart's ability to pump oxygen rich blood to muscles during exercise

Muscular endurance

Ability of muscle to generate a submaximal force repeatedly

Muscular strength

How much force a muscle generates during a single maximal contraction

Flexibility

Ability to move joints freely through full range of motion

Body composition

Relative amounts of fat and lean tissue in your body

Power

Muscular power is the rate of performing work

Stages of change model

6 stages to behavior change: Precontemplation, Contemplation, Preparation, Action, Maintenance, Termination

FITT-VP principle

Frequency, Intensity, Time, Type, Total volume, Progression

Overload principle

Key component of all conditioning programs to improve fitness; the muscular and cardiorespiratory systems of the body must be stressed

Principle of progression

Increased gradually during the course of a physical fitness program

Principle of specificity

States that exercise training effect is specific to those muscles involved in the activity

Principle of recuperation

Recovery periods between exercise sessions allow adaptation to exercise stress

Principle of reversibility

The loss of fitness due to inactivity

VO2 max

The most valid measure of cardiorespiratory fitness; maximal aerobic capacity

Cardiorespiratory system

Functional capabilities of the heart, blood vessels, lungs, and skeletal muscles to transport and utilize oxygen to perform physical work

Aerobic exercise frequency

3-5 days per week may be best to reach the commended amount of physical activity

Intensity of aerobic exercise

Positive dose response of health/fitness benefits that results from increasing exercise intensity

Internal training

Alternating bouts of vigorous to supramaximal intensity exercise followed by equal or longer bouts of light to moderate intensity exercise

Estimating intensity

Direct measurement of the physiological responses to exercise through an incremental cardiopulmonary exercise test

Health equity

Achieving health equity involves eliminating disparities and improving the health of all groups

Nutrition standards for preschool-age children

Increase the number of states with nutrition standards for foods and beverages provided to preschool-age children in childcare

Sufficient sleep

Increase the proportion of adults who get sufficient sleep

Disordered eating behaviors

Reduce the proportion of adolescents who engage in disordered eating behaviors

Binge drinking

Reduce the proportion of persons engaging in binge drinking of alcoholic beverages

Clinical preventative services

Increase the proportion of older adults who are up to date on a core set of clinical preventative services

Nutrition counseling

Increase the proportion of physician office visits that include counseling or education related to nutrition or weight

Physical activity in the U.S.

50.9% of adults meet aerobic activity guidelines; 30.4% meet muscle strengthening guidelines

Cardiovascular system

The system that includes the heart and blood vessels, responsible for delivering oxygen and nutrients throughout the body and removing waste products from tissues.

Respiratory system

The system that controls breathing and consists of the lungs and related muscles.

Sitting heart rate

The heart rate measured while sitting, with bradycardia defined as hr < 60 bpm and tachycardia defined as hr > 100 bpm.

Auscultation

A method of measuring heart rate by listening with a stethoscope.

Palpation

A method of measuring heart rate by feeling with your fingertips.

HR monitors

Devices that usually involve a chest strap or watch to measure heart rate.

ATP

A compound created from the breakdown of food that provides the immediate source of energy for muscle contraction.

Anaerobic system

A system that provides ATP without oxygen, primarily at the beginning of exercise and for short-term, high-intensity activities.

Aerobic system

A system that relies on oxygen for ATP production and can use fats, carbs, and protein to produce ATP.

Health benefits of cardiorespiratory endurance

Includes lower risk of cardiovascular disease (CVD), increased longevity, reduced risk of type 2 diabetes, and improved muscle tone.

1.5 mile run test

One of the simplest and most accurate tests for evaluating cardiorespiratory endurance.

Strength training

A form of exercise that improves muscular strength and endurance.

Isotonic exercise

Dynamic exercise involving movement of a body part at a joint.

Isometric exercise

Static exercise that uses muscle tension without movement.

Isokinetic exercise

Exercise performed at a constant velocity using machines that provide resistance throughout the full range of motion.

Concentric action

Muscle shortens during movement against gravity or resistance.

Eccentric action

Muscle lengthens during movement against gravity or resistance.

Slow twitch fibers (type I)

Muscle fibers that contract slowly, generate little force, but are highly resistant to fatigue.

Fast twitch fibers (type IIx)

Muscle fibers that contract quickly, generate a lot of force, but fatigue quickly.

Intermediate fibers (type IIa)

Muscle fibers that contract rapidly, produce great force, and resist fatigue.

Anabolic steroids

Synthetic forms of the hormone testosterone that can have serious side effects.

One repetition maximum (1 RM) test

A test that measures the maximum amount of weight that can be lifted one time.

Progressive overload

The principle of gradually increasing the amount of resistance in training to improve strength.

Stretch reflex

Involuntary contraction of a muscle due to rapid stretching of that muscle.

Proprioceptors

Specialized receptors in muscles and tendons that provide feedback to the brain about body position.

Essential fat

The fat necessary for body functioning, typically 3-5% for men and 10-12% for women.

Storage fat

Fat located in adipose tissue that provides energy, insulates the body, and protects against trauma.

Android pattern of obesity

Fat primarily stored in the upper body and around the waist, more common in men.

Gynoid pattern of obesity

Fat primarily stored in the waist, hips, and thighs, more common in women.

Body mass index (BMI)

A ratio of body weight divided by height, used to classify underweight, normal, overweight, and obese.

Hydrostatic weighing

A method that estimates body volume and density through total body submersion.

Air displacement plethysmography

A densitometric method that measures changes in pressure within a closed chamber.

Dual-energy x-ray absorptiometry (DXA)

A method that uses two x-ray beam frequencies to assess bone density, fat mass, and fat-free mass.