Chapter 1 Lecture

Understanding
Fitness and
Wellness

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 Learning Objectives

• Understand the wellness concept

• Outline the 6 components of wellness
• Describe the health benefits of exercise
• Compare the goals of health-related fitness and
sport performance conditioning programs
• Describe the 5 components of health-related
physical fitness
• Describe the Stages of Change model and the
steps to making positive health behavior
changes
• Explain SMART Goals
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 Wellness

A state of healthy living achieved by a lifestyle that

includes
• Regular physical activity
• Proper nutrition
• Elimination of unhealthy behavior (avoiding
high-risk activities)
• Maintaining positive emotional and spiritual
health

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 6 Components of Wellness

Physical Wellness
• Includes proper nutrition, performing self-
exams, and practicing personal safety
Emotional Wellness (mental health)
• Includes social skills, positive interpersonal
relationships, self-esteem, and the ability to
cope with stress
Intellectual Wellness
• Keeping your mind active through life-long
learning

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 6 Components of Wellness cont.

Spiritual Wellness
• Having a sense of meaning and purpose in life
Social Wellness
• Developing and maintaining meaningful
interpersonal relationships
Environmental Wellness
• Environmental influence on your health, and
your behaviors that have an effect on the
environment

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 2 New Components of Wellness

Occupational Wellness
• Achieved by a higher level of satisfaction in
your career.
Financial Wellness
• Ability to live comfortably on your income and
save for emergencies and goals.

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 Interaction of Wellness Components

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 Wellness Goals for the Nation

• U.S. government's wellness goals for the nation,

called Healthy People 2020
• Healthy People 2020 primary goals
– increase the number and quality of healthy
years for all Americans
– reduce health disparities across segments of
the population in our society
– provide social/physical environments that
promote good health
– promote healthy development and healthy
behaviors across all life stages
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 Wellness Goals for the Nation (cont.)

Key Healthy People 2020 objectives

• Increase daily physical activity levels
• Reduce the death rate from cancers including lung,
prostate, and skin (melanoma) cancer
• Increase proportion of physician visits to include
nutrition/weight counseling or education
• Increase number of states with nutrition standards for
preschool aged children in child care
• Reduce number of adolescents engaged in
disordered eating to control body weight
• Increase proportion of adults who get sufficient sleep
• Reduce binge drinking of alcoholic beverages

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 The Integrated Pan-Canadian Healthy Living
Strategy
• $80 billion annually – Cost of illness in Canada
• Created in 2002
• Goal is to reduce preventable disease by
reducing 3 risk factors 1) Physical inactivity, 2)
Unhealthy diet 3) Tobacco use.
• Also decrease underlying conditions in society
that contribute such as low income, employment,
education, geographic isolation, social
exclusion, etc.
• Wants to reach goals by 2015

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 The Integrated Pan-Canadian Healthy Living
Strategy - continued
• Healthy eating objective – Increase by 20% the
number of Canadians who make healthy food
choices.
• Physical Activity objective – Increase by 20% the
number of Canadians who participate in
moderate physical activity 30 minutes/day.
• Healthy weights objective – Increase by 20% the
number of Canadians at a BMI of 18.5 to 24.9.

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 Physical Activity vs. Exercise

Physical Activity
• All physical movement, regardless of the energy
expenditure or reason for it
• Can involve occupational, lifestyle, or leisure activities
Exercise
• Type of planned leisure-time physical activity
• Performed specifically to enhance health and/or
fitness
• Involves planned, structured, repetitive bodily
movement, so includes all conditioning activities and
sports

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 Benefits of Regular Exercise

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 Getting Regular Exercise

During a myocardial infarction (a heart attack),

exercise-trained individuals suffer less cardiac
injury compared to untrained individuals.

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 Exercise Aids Aging Well

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 Five Major Components of Health-Related
Physical Fitness
• Cardiorespiratory endurance
• Muscular strength
• Muscular endurance
• Flexibility
• Body composition

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 Cardiorespiratory Endurance

• Also referred to as aerobic fitness

• Considered KEY component of health-related
physical fitness
• Indicates heart's ability to pump blood to muscles
during exercise
• Indicates muscles' ability to utilize oxygen in the
blood
• Comprises ability to perform endurance exercises,
such as running, cycling, and swimming

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 Muscular Strength

• How much force a muscle (or muscle group)

generates during a single maximal contraction
• Important in almost all sports
• Allows optimal functioning in everyday tasks
• Even modest amounts of weight training
(resistance training) improve muscular strength

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 Muscular Endurance

• Ability of muscle to generate a submaximal force

repeatedly
• Related to, but not the same as, muscular
strength
– gains in muscular strength can improve
muscular endurance
– gains in muscular endurance do not improve
muscular strength

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 Flexibility

• Ability to move joints freely through full range of

motion
• Without regular stretching, muscles and tendons
shorten and become tight
• Everyone needs some degree of flexibility to
function normally
• Research suggests flexibility is important in
injury prevention and reducing low back pain

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 Body Composition

• Relative amounts of fat and lean tissue in your

body
• High percentage of body fat (obesity) is associated
with
– increased risk of developing CVD
– diabetes
– some cancers
• Regular physical activity/exercise key to
maintaining healthy body fat percentage

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 Five Stages to Behavior Change

• Precontemplation
• Contemplation
• Preparation
• Action
• Maintenance

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 The Stages of Change Model

• Progression through stages is not usually linear

• Individuals often move between stages several
times before permanent change is achieved
• Setbacks are common: this DOES NOT mean
failure
• Evaluating setbacks is crucial to developing a
better plan
• Key element is the DESIRE to change
• Complete the "Steps to Behavior Change"
evaluation in the text to assess your typical
efforts to change a behavior
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 Behavior Modification Strategies

Behavior change contracts

• List goals and plans and sign the contract, along with
a support person
Setting realistic short-term and long-term goals
SMART goals
• Specific
• Measurable
• Attainable
• Realistic
• Time frame
Self-monitoring
• Analyze your behavior and identify triggers

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 Behavior Modification Strategies (cont.)

Counter conditioning
• Replace unhealthy behaviors with healthy ones
Self-Reinforcement
• Reward yourself (appropriately) when you meet goals
Decisional Balance
• Weigh the positive outcomes against behavior
negatives
Relapse Prevention
• Identify high-risk triggers and develop a plan to avoid
them

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 Identify Barriers

Identifying personal barriers is a key element in

relapse prevention

Examples of barriers include

• time constraints
• social pressure
• force of habit
• negative self-image

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 Change Unhealthy Behaviors

• Complete Lab 1 Assess Yourself to identify some

unhealthy behaviours that you may want to
change.
• Seek out resources (counselors, fitness
specialists, support groups, etc.) if you need
help

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 Summary

• Wellness means "healthy living"

• Total wellness is achieved through a balance of
physical, emotional, intellectual, spiritual, social,
and environmental health
• Regular exercise offers many important health
benefits
• The five key components of "total" health-related
physical fitness are cardiorespiratory endurance,
muscular strength, muscular endurance, flexibility,
and body composition
• Behavior modification strategies can be very
helpful in changing unhealthy behaviors
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