Exam 1

Wellness practices that affect lifespan

• exercise

• nutrition

• sleep

• stress management

Regular physical activity can increase life expectancy by 3-7 years

Components of wellness

• physical: exercise, nutrition, sleep

• Emotional: self-care

• Social: healthy relationships

• Intellectual: lifelong learning

• spiritual: sense of purpose

• environmental: clean air etc

1/21: Key concepts 

6 components of health-related fitness 

• Cardiovascular Endurance: Ability of the heart and lungs to supply oxygen during exercise 

• Muscular Strength: The maximum force muscles can exert 

• Muscular Endurance: The ability to perform repetitive movements over time 

• Flexibility: Range of motion in joints 

• Body Composition: Ration of body fat to lean mass 

• Power: The ability to exert force quickly 

Healthy fitness zone 

• Def: a range of fitness levels that are associated with good health 

• Purpose: helps individuals understand if their fitness level reduces the risk of healthy problems 

• Example: aerobic capacity, muscular strength, and body comp have targeted ranges 

Four factors that affect personal fitness 

• Genetics: natural predisposition to physical abilities 

• Lifestyle choices: Nutrition, sleep, and daily activity levels 

• Environment: Access to facilities, weather, and safety  

• Motivation and goals: Personal drive and achievable targets 

National Physical Activity Guidelines for Teens: at least 60 minutes of moderate to vigorous physical activity daily  

Physical activity pyramid 

• Bottom step: everyday activities (walking, chores) 

• Second step: Aerobic activities (running, swimming) 

• Third step: strengthening exercises (weightlifting) 

• Top step: sedentary activities (screen time) 

Three parts to an activity session 

• Warm-up 

• Main activity 

• Cool-down 

5 steps in personal program planning 

• Set goals: create specific, measurable, attainable, relevant, and time-based goals 

• Assess Fitness Level: identify starting point through testing  

• Create a plan: Include activities for endurance, strength, and flexibility 

• Monitor progress: keep track of workouts and improvements 

• Adjust program: make changes based on progress 

Energy: required for all movements. Comes from ATP 

Force: Application of strength or effort to move or resist objects 

SMART goals 

S: Specific: clearly define what you want to achieve  

M: Measurable: track progress with numbers or benchmarks 

A: Attainable: set realistic goals based on your current fitness level 

R: Relevant: Align your goal with your overall fitness and health need 

T: Time-bound: Set a deadline to stay motivated and accountable  

1/23 How behavior influences health + wellbeing 

Daily habits shape long-term health outcomes (sedentary lifestyle, poor diet, stress management)  

Positive vs negative behaviors 

• Positive: consistent physical activity, balanced eating, adequate sleep 

• Negative: skipping workouts, overeating, neglecting rest 

Impact on overall well-being 

• Physical (cardiovascular health, muscular strength) 

• Mental (mood, ability to handle stress) Social (relationships, sense of belonging) 

Transtheoretical Model (6 stages of change) 

1: Precontemplation – the person does not see a need for change and has no intention of starting 

2: Contemplation – the person acknowledges there’s a problem and is thinking about making a change 

3: Preparation – the person plans to act soon and may begin taking small steps toward change 

4: Action – the person actively modifies their behavior and takes concrete steps to improve 

5: Maintenance – the person continues the new behavior over time and works to prevent relapse 

6: Termination – the person is fully confident in the new habit and no longer feels tempted to return to the old behavior  

Identify Stage of Change (transtheoretical model) 

• Helps tailor interventions 

Small, achievable steps 

• Start with incremental changes (10 min walks, replacing sugary drinks with water) 

• Build on each success to maintain motivation 

Self-efficacy + motivation 

• Importance of believing you can succeed (self-efficacy) 

• Intrinsic vs. Extrinsic motivation 

• Reinforce new habits with supportive feedback 

Common Barriers 

• time constraints, lack of motivation, limited access to resources, fear of failure, past negative experiences 

Strategies to overcome barriers 

• Time management, social support, environmental adjustments, mindset shifts 

Integrating movement into daily life 

Emphasize functional fitness (squats, lunges, push-ups) 

• Balance and stability work for daily tasks 

• Flexibility and stretching for injury prevention 

Practical daily tips 

• Walk or bike for short errands  

• Use the stairs when possible  

• Incorporate short bouts of activity each hour 

Habit stacking 

 - Pair a new activity with an established routine  

Social cognitive theory 

• Observational learning (seeing friends be active) 

• Outcome expectations (believing exercise leads to better health) 

• Self-efficacy (confidence in your ability to exercise) 

Self-determination theory 

• Autonomy: the freedom to choose your activity 

• Competence: feeling capable  

• Relatedness: feeling connected to others in your fitness journey 

Creating a Personal Health-Based Behavior Change Plan 

• Choose one behavior 

• Identify motivation + purpose 

• Apply SMART goal-setting 

• Track + adjust 

• Evaluate + adapt 

Overcoming Setbacks + Maintaining Momentum 

• Expect + normalize setbacks 

• Revisit goals and motivation 

• Support + accountability 

• Celebrate wins 

Key Takeaways 

• Behavior drives wellness 

• Use SMART + behavioral theories 

• Integrate movement daily 

• Life-long process 

1/30 How Muscles Work 

• Muscles contract and relax to generate movement. 

• Skeletal muscles attach to bones via tendons and work in pairs (agonist & antagonist). 

• Types of Muscle Contractions: 

• Isometric – No movement (e.g., plank hold). 

• Concentric – Muscle shortens (e.g., lifting a bicep curl). 

• Eccentric – Muscle lengthens under tension (e.g., lowering a squat). 

• Role of the Nervous System: 

• Motor neurons send signals for muscle contraction. 

• Muscle memory improves efficiency with repetition. 

Major Muscle Groups & Their Actions 

Components of Muscular Fitness 

• Muscular Strength: Maximum force exerted in one effort (measured by 1RM). 

• Muscular Endurance: Ability to sustain repeated contractions over time. 

• Muscular Power: Strength combined with speed (important for explosive movements). 

• Hypertrophy (Muscle Growth): Increase in muscle size through resistance training, progressive overload, and proper nutrition. 

Benefits of Muscular Fitness 

1. Functioning Well 

1. Prevents injuries by supporting joints. 

2. Aids daily activities (lifting, carrying, mobility). 

3. Reduces osteoporosis risk, improves balance, and maintains independence with aging. 

2. Looking Good 

1. Enhances body composition (increases muscle, decreases fat). 

2. Improves posture and physique. 

3. Feeling Great 

1. Boosts metabolism and energy levels. 

2. Releases endorphins, reducing stress and enhancing mental health. 

Key Takeaways 

• Muscular fitness is vital for overall health, not just for lifting weights. 

• Training different muscle groups improves strength, endurance, power, and muscle size. 

• A balanced fitness routine helps you function well, look good, and feel great for years to come.