HWS 212

  • Definition of wellness: active pursuit of optimal health, vitality in all dimensions of the human experience

  • Eight Components of Wellness(and know definitions) (Wellness = optimal health)

  • Physical Wellness

  • Healthy body/weight/fat percent, lowering risk of disease, healthy diet, physical activity

  • Emotional Wellness

  • Emotional stability (how well you deal with day to day stress), social skills, interpersonal relationships, appropriate responses

  • Intellectual Wellness

    • Lifelong learning, problem solving, mind broadening, current events, thoughtful discussions

  • Spiritual Wellness

    • Sense of meaning and purpose, not limited to religion, helping others, altruism, prayer, nature

    • Closely linked to emotional health

  • Social Wellness

    • Development and maintenance of healthy relationships, support network

  • Environmental Wellness

    • Behaviors within an environment and the environment on your health

  • Occupational wellness

    • Satisfaction in job or career

  • Financial wellness

    • Living comfortably

  • Health Benefits of Exercise

  • Reduced risk of heart disease

  • Reduced risk of diabetes

  • Lower risk of cancer

  • Increased bone mass

  • Delayed aging

  • Increased longevity

  • Improved psychological well being

  • 5 major components of physical fitness

  • Cardiorespiratory Endurance

    • Aerobic fitness

    • Hearts ability to pump oxygenated blood to the muscles and the muscles capacity for this oxygen

    • 30-60 mins of aerobic without fatigue

  • Muscular strength

    • How much force a muscle can generate during a single maximal contraction

  • Muscular endurance

    • Ability of a muscle to generate submaximal force over and over again

  • Flexibility

    • Ability to move joints freely through their full range of motion

  • Body Composition

    • The relative amounts of fat and lean tissue found in the body

    • Too low body fat below 6% for men and 16% for women 

    • High level more than 25% for men and more than 30% for women 

    • Methods of measuring

    • Not weight on scale, muscle mass

    • eight on the scale virtually tells u nothing(with exception of extremes)

    • -bioelectrical impedance, Hydrostatic weighing, Air displacement

    • Subcutaneous fat-storage fat

    • Visceral fat- find internally produces inflammatory protein                                                                    which causes inflation which causes immune system response like diabetes type 2 and autoimmune situations

  • 6 Phases of Behavior Change(importance of monitoring/ tracking systems, social supports, reward systems, levels of motivation 

  • Precontemplation - no current plan to change unhealthy behavior

  • Contemplation - aware of the need to change; thinking about/contemplating their behavior

    • Can stay in this stage for a long time

    • Intrinsic motivation: internal desire to do something; want to change

    • External motivation: support (could be annoyance) to do something

  • Preparation stage: researching, plan to take action within a month

  • Action: actively doing things to bring about behavior change

  • Maintenance: after 6 months of sustaining, it becomes a habit

  • Termination/adoption: after doing it for more than 5 years, no fear of relapse and now a healthy behavior

  • Barriers to change

  • Availability/obligations

  • Injury

  • Stress

  • Financial limitations

  • Time

  • Knowledge

  • Low self-efficacy

  • SMART Goals: SMART goals are: Specific, Measurable, Attainable, Realistic, and associated with a specific Time frame.

  • FITT acronym

  • Frequency, intensity, time, and type

  • Framework/guideline to structure exercise

  • Frequency of Cardiorespiratory endurance 3-5 days; could be more or less depending on intensity

  • At least 2 days a week for strength training - depends on how you’re training

  • 2-3 days for muscle strength / endurance

  • Up to 7 days a week for flexibility, at least every time you exercise

  • Calculations LOOK UP ON PAGE 67

    • HRmax = 206.9 - (0.67 * age in years) → age predicted maximum heart rate

    • HRR= HRmax- resting HR → heart rate reserve

    • % of intensity FINISH THIS CALC.

    • Llow end 50%, high end 85%

    • HRR * % of intensity FINISH THIS CALC.

  • Muscle Fiber Types

  • Type 1: slow twitch

    • Contract slowly and produce low force. However, these fibers are highly resistant to fatigue.

    • People with good endurance and stamina have a tendency to have a lot of these types; marathon runners, etc.

  • Type 2: fast twitch

    • They contract rapidly and ­ generate great amounts of force but fatigue quickly

    • Greater potential for strength and power movements and greater tendency for hypertrophy (increased cross-sectional area of muscle fiber)

  • Type 2A

    • Highly adaptable; take on characteristics of training dependent on what the person is doing

  • Type 2X

    • Not as adaptable; strength and power

  • Strength Training

  • Minimum of 2 days a week

  • Maximum of 6 days a week

  • Sweet spot for resistance training: 45 mins

  • 10% rule: when you progress you progress by 10%

  • Principle of progression: need to be done in systematic way to change the muscles so that we can gradually get strong, too much too fast can cause an injury

  • Principle of overuse: working out too much

  • Human Body

    • Heart to lungs lungs to heart to body (blood)

    • Arteries to arterioles to the capillaries

    • Mitochondria: powerhouse of the cell

  • Flexibility:

    • Flexibility is the ability to move joints freely through their full range of motion

    • PNF Stretching: Proprioceptive neuromuscular facilitation (PNF) combines stretching with alternately contracting and relaxing muscles.

      • Muscle spindle (length or how fast)

      • Reflex (contract)

      • Relaxing and contracting

    • Posture is the position of the body, specifically of the joints, while standing or sitting.

    • Dynamic stretching: moving more

    • Static stretching: staying in one spot

    • Ballistic stretching: do not want to use it; could stretch too fast and too far

    • Dynamic stretching as a warmup, minimal static stretching but use it is a cool down

    • Intensity for stretching is to the point of mild discomfort but not panic

  • Fat:

    • Fat can be essential fat or storage fat. A healthy body weight is based on the recommended amount of body fat.

    • Research suggests that a range of 8%–19% body fat is an optimal health and fitness goal for men ages 20–39 years, and a range of 21%–32% is optimal for women ages 20–39 years