Wellness Unit 1 + 2

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