fitness and wellness

Dimensions of wellness

Physical, emotional,socal, intellectual, spiritual and occupational

Physical

Able to do daily activities with ease “fit …unfit”

Emotional

Able to except limitations and understand feelings

Socal

Relate to others and family

“Disengaged…. connected”

Intellectual

Being able to learn and use information for personal development

Spiritual

Finding purpose in life and circumstances

“Lost … sucure”

Occupational

Being satisfied and enriched by your work

Frustrated….. fulfild

Adding daily physical activity does what

Improves health and well-being

When can some physical benefits be seen

After only 60 min of activity a week

Is working out Worth the risk

Yes!

Benefits from working out

Stronger heart & lungs, better body shape, improved cardiovascular health and metabolic health and less symptoms of depression (in kids). As you get older lowers risk of chronic illness

Arobic fitness definition

With air. Heart,lunges, blood vessels work together to give air to lungs

Arobic fitness examples

Running, walking, jumping, swimming, dancing

Health benefits from arobic fitness

Lower risk of heart disease, high blood pressure, and cholesterol

Reduce risk of type 2 diabetes

Slowdown or prevent diabetes if your prediabetic (prevent by weight loss)

Control or glucose level

Muscular fitness definition

Muscles contract to allow you to lift pull push and hold objects

How to improve muscular fitness

Resistance training, using weights, resistance cord or band and body weight

Health benefits of muscular fitness

Improve muscle function for activity of daily living

Prevent muscle and bone loss due to aging

Improve body composition and blood pressure

Improve glucose levels and insulin sensitivity

Improve bone strength

Flexibility definitely

Move joint in full range of motion

Flexibility health benefits

Easier to complete active of daily life

Improvement to treatment of arthritis

Improve moving joint into full range of motion

Neuromotor exercise different

Activities that improve coordination grait agility and ones preseption of where they are in space

Neuromotor exercise benefits

Improved agility and muscular strength in older people

Decreased risk of falling

Improve efficiency with actives of daily lives

Body composition definition

Refers to the makeup of your body.

Lean tissue including muscle and fat tissue

Body composition health benefits

Decreased risk or cardiovascular disease

Additional weight in abdomen area is linked to increased risk of heart disease

How many Americans are over weight or obese

2/3s

How many over weight or obese people have preventable chronic desases

1/2

Contributing factor to being over weight or obese

Dietary patterns, caloric overconsumption and physical inactivity

Poor dietary patterns lead to

Risk of obesity and chronic disease

Ex high blood pressure, diabetes, some cancers

How many people have chronic sleep loss or sleep disorder

70 million

What does getting good rest do

Provides energy and alertness need to handle life

Lack of sleep regularly leads to

negative effects of productivity, relationships and physical health

How much sleep to adults need

7-8 hours

What does your body do when you are sleeping

Heart rate and blood pressure naturally flucatae during sleep to promote cardiovascular health

Cell and tissue are repaired as growth hormone is reloaded during deep sleep

Immune functions is promoted with creation of cytokines that target infection

Hormones related to apitite change ( making you eat more and fell less full)

And cortical increase hormone for fat

Tips to improve sleep

Increase bright light in day, reduce blue light exposure at night, reduce naps, don't consume caffeine late in day, sleep and wake up at constant times, take melatonin supplements, don't drink alcohol, optimize bedroom environment, set temp in room, don't eat late

More tips for sleep

Relax and clear your mind in evenings

Take bath or showers

Rule out a sleep disorder,

Get conftalbe bed mattress and pillows

Exercise regularly but not before bed

Trun off electrics before bed

Don't drink liquids before bed

Acute stress definition

Stress that stems from demands and pressure

Result of resent event or event to come

Symptoms of acute stress

Irritability, anxiety, tension headache, muscle tension, digestive system problems, high blood pressure, increased heart rate, sweating, shortens of breath, chest pain (angina)

Episodic acute stress

Acute stress that is experienced frequently

Chronic stress definition

Ongoing grading stress that’s unrelenting for long periods of time

Chronic stress symptoms

Anxiety, insomnia, muscle pain, high blood pressure, weakend immune system development of heart disease, depression and obesity

What body systems does stress effect

Almost every body systems

Tools to stress mange

Plan your schedule, avoid proceasutanton, relaxed with deep breaths, limit alcohol consumption, talk to Friends and family, eat healthy ,and exercise

FITT acronym

Frequency

Intensity

Time

Type

Frequency

How many days per week

Intensity

Type of exercise ie moderat vigors, light

Time

How long

Type

What activity they are doing

Arobic FITT

F 3-5 day per week

I depends on current activity level

T depends on current fitness level

T walking running jumping dancing cycling swimming

Muscular FITT

F 2-3 days a week

I 60 -70 moderat

T 2-3 set 8-15 reps

T stegth, endurance, power

Muscular strength

Max amount of force muscule can make or muscle group candy produce ( more weight less sets)

Muscular endurance

Agility of muscle or muscle group to exert force repeatedly over time or to maintain construction for a period of time (low weight high sets)

Muscular power

Uses time and power

Movement done in short time

Ex power cleans

Flexibility FITT

F 2-3 days per week

I point of mild tightness

T 10 min

T static and dynamic

Neuromotor exercises FITT

F 2-3 day per week

I above that which the body demands

T 30-45 min

T task specific neuromotor exercises

Signs to improve arobic fitness

Shortness of breath when going up the stairs, avoiding social or recreational situations that may involve physical activity, unable to keep up with peers in sports or recreations

signs to improve muscular fitness

not able to lift bag of groceries to car, struggle when holding a child, limited in your recreation pursuits by lack of strength

signs to improve fixability

find it hard to look behind you when driving, need to modify your movement to compensate for limited joint mobility

signs to improve body composition

feel your clothing getting tighter then past years.(long term)

feel unhappy with appearance due to weight gain

does added body fat limit you enjoyment of recreational activates

pro to exercising alone

being able to work out when you want and not having to quadrant with others

pro to exercising in groups

group dynamics may offer support and encouragement

pro to exercising with a partner

keep each other accountable

dietary guideline for Americans

balance calories to manage weight (calories in calories out)

reduces some foods and food components

increase specific food and nutrients

build health eating pattern

TEE acronym stand for

total energy expenditure (the total number of calories your body needs on a daily basis

components of TEE

Basal metabolic rate

thermic effect of food

thermic effect of your physical activity

Macronutrients

carbohydrates, proteins, lipids (fat)

Carbohydrates kcal/gram

4

proteins kcal/gram

4

Fats kcal/gram

9

how much of your diet should be carbohydrates

45-65%

what do carbohydrates do for your body

vital for optimal functioning of brain & central nervous system (they run on blood glucose for energy)

forms of carbohydrates

sugars, starches and fiber

high fructose corn syrup, glucose, honey, lactose, maltose

forms of carbohydrates to focus on

fruits vegtables whole grains

starches foudn in vetables, beans and grain,

pros to eating whole grains

prevent CVD type 2 diabetes, high in minerals, vitamins and antioxidants, and more level blood glucose

body can not brake down fiber its makes you feel fulness

what’s considered low calories

40 calories

moderate calorie

100

high calorie

400

serving size backed on

2000 calorie diet

what % of calories should you get from protein

10-15%

what do protein do in the body

give amino acids that are the building blocks of the body

what % of calories should come from fats

20-35%

where do lipids come from

animal protein butter oils, nuts, and refined grans

what do lipids do

they are the main component of every cell and main source of energy

where do you get saturated fats

animal products

where do you get Monounstated

olive and canola oil, avocadoes, walnuts, flax seeds

prevent heart disease

where do you get polyunsaturated fat

sunflower, corn , and fish oils

provide DHA decease inflammation and protect against heart disease, type 2 diabetes and arthritis

where do you get trans fats

some animal products and processed items

decreases good cloistral and increase bad cloistral

ERA

estimated average requirement

RDA

recommended dietary allowce

AI

adequate intake

UL

tolerable upper intake level

micronutrients

vitamin and minerals

you get not energy from, but they are used in the energy yielding reaction in body

water pros

water intake reduction of gallstones, kidney stones, and colon cancer

the amount of water men needs

3.7 liters 15 cups per day

the amount of water women needs

2.7 liters 11 cup per day

extrinsic motivation 4 components

integrated regulation: behavior fits with other goals/ values

identified regulation: realize personal value of the behavior

introjected regulation: internal pressure due to sham or guilt

intrinsic motivation

enjoy the behavior itself

amotivation

no motivation

reasons to exercise

health benefits of regular exercise are clear

want to improve quality of life with better fitness

create a regular exercise routine with friend and family

reasons not to exercise

take too much time

fear of injury

find exercise routine boring

How to enhance self-efficacy

mastery experiences

vicarious experiences

physiological feedback

verbal persuasion

mastery experiences

select activate you are able to successfully complete