SSEH1103 Module 1

Health and Wellness, Physical Fitness, Motivation, Self-Determination and Need-Supportive Behaviour, Exercise and Training Principles

Health

a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity - World Health Organisation

Wellbeing

a multidimensional state of being describing the existence of positive health in an individual as exemplified by quality of life and a sense of wellbeing - Corbin and Pangrazi (2001)

Characteristics of Wellness

1. Multidimensional

2. Integrated Components

3. Non-binary and Dynamic

Wellness Dimensions

1. Emotional

2. Intellectual

3. Physical

4. Social

5. Spiritual

6. Environmental

7. Vocational

Wellness Internal Environment Factors

• Hereditary

• Congenital

• Attitudes and Values

• Personal behaviour-acquired risk factors: smoking, eating, driving habits

Wellness External Environment Factors

• Physical: living and work environment, pollution

• Biological: micro and macro organisms

• Socio-Economical: education, income, health services

Fitness

the quality of being suitable to fulfil a particular role or task

Physical Fitness

an ability function effectively in meeting the physical demands of the day's work and to use free time effectively

Characteristics of Physical Fitness

1. Health-related physical fitness

2. Skill-related physical fitness

Health-related Physical Fitness

a fitness component that has direct influence on your physical health and wellness

Skill-related Physical Fitness

the aspects which are fundamental to athletic or work skills. Not essential for development and maintenance of physical fitness for health benefits

Cardiovascular Endurance

the ability of the heart, lungs, and vascular system to deliver O2 to working muscles during sustained physical activity

Muscular Strength

the ability to exert force against a resistance

Muscular Endurance

the ability to apply force repeatedly, or to sustain a contraction for a period of time

Flexibility

the capacity of a joint to move freely through a full range of motion without undue strain

Body Composition

the relative amount of fat and fat-free tissue that comprises body weight

Self-Determination Theory

the motivation by stating that people are driven when they feel autonomy (control over choices), competence (capable and effective), and relatedness (connected to others).

Broad Forms of Motivation

1. Intrinsic

2. Extrinsic

3. Amotivation

Purpose of Self-Determination Theory

helps explain how humans grow and thrive, aiming for happiness and a fulfilling life (eudaimonia)

Self-Determination Continuum

External Regulation

action performed to satisfy an external demand or reward

Introjection Regulation

taking in a regulation, but not fully accepting or endorsing is as one’s own

behaviours that require self-control, are performed to avoid guilt, or attain some kind of ego enhancement

Identified Regulation

identifying with the value of a behaviour or behavioural goal

the action itself is personally important, but the activity may not be pleasant

Integrated Regulation

the behaviour is a part of you, it’s fully assimilated to the ‘self’

the behaviour is in line with your values and needs, nonetheless, the behaviour is still performed for reasons other than inherent enjoyment

Intrinsic Motivation

the ‘gold standard’ of motivated states

the endorsement of behavioural engagement is completely internalised

engaging in a behaviour for the inherent pleasure or satisfaction

Need-Supportive Behaviour

actions that foster a person's intrinsic motivation by supporting their needs for autonomy, competence, and relatedness, leading to better engagement and wellbeing

autonomous motivation is highly desirable in exercise

Importance of Autonomous Motivation

• Improved exercise adherence, wellbeing

• Positive relationship between autonomous motivation and exercise behaviour

How to Support Autonomous Motivation

1. Autonomy support

2. Structure

3. Interpersonal involvement

Autonomy Support

helping individuals feel in control and motivated

What does Autonomy Support Involve?

• Offering choices, like exercise variations or intensity levels

• Using supportive, non-controlling language (avoiding "should" or "must")

• Exploring their personal goals and values

• Giving constructive feedback to enhance understanding

Structure (Competence)

building competence by offering clear guidance and support

What does Structure (Competence) Involve?

• Giving clear and constructive feedback, framed positively

• Recognising effort and progress, not just outcomes

• Tailoring challenges and demonstrations to fit individual needs

Interpersonal Involvement

building strong, supportive connections with others

What does Interpersonal Involvement Involve?

• Showing empathy and care, especially during challenges

• Taking an interest in others by learning about them and sharing a bit about yourself

• Encouraging questions, being non-judgmental, and offering positive, unconditional support

Major Exercise and Training Principles

1. Individuality

2. Specificity

3. Progressive Overload

4. Recovery

Principle of Individuality Considerations

• Tolerance of training loads

• Responsiveness to training load

• Recovery from training

• Training needs

• Environmental tolerance

• Physical Characteristics

• Life-Style variations

• Preference

Principle of Specificity

the adaptations which occur are specific to the type of training performed

SAID stands for

Specific Adaptation to Imposed Demands

Principle of Progressive Overload

the gradual increase of stress placed upon the body during exercise training, essential for improving fitness

Principle of Recovery

the time required for the body to recover after exercise training, crucial for adaptation and performance improvement

Stress-Recovery Model

Repeated Stress-Recovey Model

Intensity vs Volume Graph