chapters 1-3 note cards

health

overall condition of body/mind & presence/absence of illness/disease(influenced by things out of ur control: genes, age, family history)

wellness

idea of health including ability to achieve health(influenced by things in ur control: healthy diet, exercise)

how many dimensions does wellness have

9 dimensions: emotional, intellectual, social, spiritual, environmental, financial, physical, occupational

Emotional wellness

ability to understand & deal w/ ur feelings (involves: self-acceptance, self-confidence, attending ur thoughts/reactions)

intellectual wellness

developed by challenging mind(learning new things, being curious new experiences) incolves creativity, learning, critical thinking

interpersonal(social) wellness

interacting w/ others & contributing to society (involves: supportive relationships, communication, participating in community)

cultural wellness

way u inetract w/ others w/ diff. religion, gender, race, etc. (involves: being accepting, creating relationships w/ diff. ppl.)

spiritual wellness

set of beliefs that give purpose to life to focus on positive life aspects & remove negative feelings (involves: forgiveness, sense of meaning/purpose, joy/fulfillment)

environmental wellness

livability of ur environment ; personal health depends on planet health(food safety, violence level, healthy food access) (involves: learn/protect against danger, make world cleaner/safer)

financial wellness

ability to live w/ ur money & manage money in peaceful way (involves: balancing income/expenses, staying out of debt, saving up)

physical wellness

body’s overall condition, disease absence, fitness level, ability to care for urself

9.occupational wellness

level of satisfaction gained thru work(depends on liking work, feeling connected w/ coworkers)

age expectancy in 19th/early 20th century & causes of death

ppl believed they were lucky to live to early 40s, infectious disease & bad environment caused death

what caused life expectancy to double

vaccine development, public health measures

why is life improvement rate slowing/declining

increase in drug overdose, suicide, obesity(developing @ earlier ages causing extra body fat)

effects of obesity/bad diet

major chronic diseases(top 2 death causes: heart diseases & cancer)

what raises life expectancy

no smoking, good diet, balanced alcohol consumption)

why is U.S gov interested in human wellness

poor health= less nation resources/ raised health care cost

benefits of Affordable Care Act(ACA)/Obama care

easier purchase of health insurance, give choice of healthcare plans to students/others, below income ppl eligible for help w/premiums, young adults stay on parent’s health plan until 26

what is national healthy ppl initiative purpose/goals

prevent disease/ improve life quality

get thriving lives free from death causing factors, achieve health equality for everyone, create healthy environments, make ppl take action for health improvement

what factors determine health

health care acccess, education quality, economic stability, environment

what behaviors contribute to wellness

being physically active, healthy diet, having healthy body weight, effective stress management, disease/injury protection, tobacco/drug consumption prevention & alcohol limitation

how to obtain wellness

examine current lifestyle habits & see how they affect ur health, choose target behavior(behavior u want to change) then learn abt it it & think abt risks/rewards for changing behavior :process called behavior change

how to build change motivation

*knowing behavior is damaging not enough to motivate change*

examine pros/cons of change(believe benefits outweigh costs), boost belief in ability to take action, identify/overcome barriers

stages of change

1.precontemplation: no intent to change, 2.contemplation: intent to take action withing 6 months, 3.preparation: may started to take action or plan to within month, 4.action: change behavior/environment, 5.maintenance: maintained behavior for 6 months +, 6.termination: exited cycle of change/not tempted to relapse

how to deal w/ relapse

+may take multiple attempts to change behavior*

1.forgive urself, 2. give credit for progress made, 3.move on

how to make plan of action for change

1.monitor behavior/get data, 2. analyze data/find patterns, 3. set s.m.a.r.t goals, 4. make strategy, 5.make contract

what to do if obstacles occur

make adjustments to plan of action

what are the 5 areas of fitness

1. cardiorespiratory endurance

2. muscular strength

3. muscular endurance

4. flexibility

5. Body composition

Cardiorespiratory fitness

ability to do long, large muscle dynamic exercise @moderate/high intensity

-depends on lung ability to deliver oxygen & heart/nervous system efficiency

-develop enduarnce w/ continous large-muscle group movements

muscular strength

amount of force muscle can give in single max. effort

-depends on muscle cell size/ nerve ability to activate muscle cells

muscular endurance

ability to resist fatigue/sustain level of muscle tension

-depends on muscle cell size, muscle ability to store fuel, blood supply, muscle metabolic capacity

flexibility

ability to move joints thru full range of motion

-depends on joint structure, nervous system activity, length/elasticity of connective tissue

body composition

proportion of body fat & fat free mass

-healthy body comp=high fat-free mass/low body fat

-lose Fatboy good diet/exercise

-gain muscle w/ strength training

physical training principles

-specificity

-progressive overload

-reversibility

-individual differences

how to design own exercise program

get medical clearance, assess current fitness level, set goals, choose activities for balanced program

what is the cardiorespiratory system made up of/tasks

heart, blood vessels, lungs

-circulates blood thru body

-take oxygen/nutrients to organs/tissues

-carries away waste products

heart characteristics

-4 chambers:left/right atrium & left/right ventricle

-pumps blood to 2 circulatory systems

3 energy systems

-immediate energy system(explosive):rapid energy for short time

-nonoxive(anaerobic):high intensity activities for 10 sec/2 min

-oxidative(aerobic): foractivities lasting 2+ min.