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What are the 6 dimensions of wellness?
physical, emotional, social, intellectual, spiritual, and environmental
In 1900 what was the average lifespan and how has it changed
47 and it has doubled-now average is 78-85 yrs
Chronic Disease
A disease that develops and continues over a long period of time, usually caused by lifestyle choice
What are the 6 behaviors of wellness?
1. Be physically active 2. Choose a healthy diet 3. maintain a healthy body weight 4. manage stress effectively 5. avoid tobacco drug use, binge drinking, and vaping 6. don't take unnecessary risks w/ your body
percentage of americans that do not regularly get the recommended amount of physical activity
60%
percentage of americans that never get the recommended amount of physical activity
25%
percentage of americans that always get the recommended amounts of physical activity
15%
number of deaths per year attributed to poor diet and lack of exercise
580,000
3 ways to manage and handle stress
vigorous exercise, talk through it, and knowing who you have in Christ
Number of deaths per year attributed to tobacco use
470,000
Leading cause of death in ages 14-25 is...
drug and alcohol related accidents
What is a target behavior and how many should you focus on at one time?
A negative behavior that you want to change, should focus on 1 at a time
A lone ranger is a...
dead ranger
3 steps of building motivation to change
Evaluate the pros and cons, boost self confidence, and identify/overcome key barriers
2 types of locus of control
1. External- blames others and finds excuse 2. Internal- doesn't find excuse, finds a way/solution
What is the main thing that keeps someone from changing?
perceived failure
What are the 5 steps in the Transtheoretical model?
1. Pre-contemplation (no intention to change) 2. Contemplation( desire to change) 3. Preparation (laying foundation to change could be personally or someone else) 4. Action (actually do it) 5. Maintenance (6 months of action w/out relapse
Physical activity
any body movement carried out by the skeletal muscles and requiring energy
Exercise
planned, structured, repetitive movement of the body designed to improve or maintain physical fitness
Physical Fitness
A set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort
How do I develop fitness?
In order to develop fitness, a person must preform enough physical activity to stress the body and cause long tern physiological change .
For health promotion
expend about 150 calories-equivalent to 3 min of brisk walking 5-7 days a week
Health Related Components of Fitness (list the 5)
1. Cardiorespiratory endurance 2. Muscular strength 3. Muscular endurance 4. Flexibility 5. Body composition
Skill related components of fitness (list the 6)
1. Speed 2. Power 3. Agility 4. Balance 5. Coordination 6. Reaction time
What is progressive overload
Placing increasing amounts of stress on the body to cause adaptations that improve fitness. Progression is critical
The FITT principle for overload
F-frequency, how often I-intensity, how hard T-time, how long T-type, mode of activity
Principle of Reversibility
Fitness improvements are lost when demands o the body are lowered. If you stop exercising up to 50% of fitness improvements are lost within 2 months