chronic diseases
diseases that develop over many years and are heavily influenced by lifestyle
healthy life expectancy
the number of years a person is expected to live in good health
Determinants of health and longevity
heredity, social circumstances, environmental conditions, medical care, lifestyle behaviors
Top three lifestyle contributors to premature deaths in the US
tobacco use
poor diet
lack of exercise
Health promotion
the science and art of helping people change their lifestyle to move toward a state of optimal health; involves systematic efforts by organizations to create healthy policies and supportive environments as well as the reorienting of health services to inc
health
a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity
wellness
an integrated and dynamic level of functioning oriented toward maximizing potential, dependent on self-responsibility; involves not only preventive health behaviors, but also a shift in thinking and attitude
Dimensions of wellness
physical dimension, intellectual dimension, emotional dimension, social dimension, spiritual dimension, environmental dimension, occupational dimension
physical dimension
deals with the functional operation of the body; involves the health-related components of physical fitness
Components of physical fitness
muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition
intellectual dimension
involves the use of your mind, maintaining an active mind contributes to total well-being
emotional dimension
includes three areas: awareness, acceptance, and management
emotional awareness
involves recognizing your feelings, as well as the feelings of others
emotional acceptance
means understanding the normality of human emotion, in addition to assessing your personal abilities and limitations realistically
emotional management
the ability to control or cope with personal feelings and knowing how to seek support when necessary
social dimension
involves the ability to get along with others, appreciate the uniqueness of others, and feel connected to others
includes ability to exhibit concern for the welfare of your community and fairness and justice toward others, concern for humanity as a whole
spiritual dimension
involves the personal search for meaning and direction in life
environmental dimension
deals with the preservation of natural resources as well as the protection of plants and wildlife
occupational dimension
involves deriving personal satisfaction from your vocation
locus of control
an individual's belief about how much power he or she has in regard to what happens to him or her
-internal vs external locus of control
societal norms
behaviors or practices that are expected in a culture and that are accepted and supported by its members
self-efficacy
the amount of confidence an individual has in his or her own ability to carry out a desired behavior; it is behavior-specific
Trantheoretical model of behavior change
5 distinct stages of change:
precontemplation, contemplation, preparation, action, and maintenance
Pre-contemplation
the stage in which people are not even considering a change in their behavior
Contemplation
having a sense of awareness about their problem behavior, but are ambivalent about changing; have not yet made the commitment to take action
Preparation
the individual is on the verge of making a specific change; transition is occurring from cognitive "thinking about it" to beginning to take action
Action
takes definitive action, requiring a considerable commitment of time and energy
Maintenance
stage in which a person is sustaining his or her new behavior, usually for 6 months to 5 years; main goal is relapse prevention
The processes of change
consciousness-raising, social liberation, emotional arousal, self-reevaluation, self-liberation, reward, countering, environmental control, helping relationships
Consciousness-raising process of change
getting information about the nature and risk of unsafe behaviors; gaining awareness and feedback about a problem behavior; learning about the benefits of changing a problem behavior
Social-liberation process of change
understanding and changing the contingencies that control or maintain the problem behavior; accepting and using new alternatives provided by the external environment; seeking social opportunities that support change
Emotional arousal process of change
experiencing emotions related to the problem behavior
Self-reevaluation process of change
determining consequences and impact on personal life with and without a particular habit; reevaluating values, sacrifices, level of commitment, and weighing pros and cons
Self-liberation process of change
accepting personal responsibility for changing, especially the belief that it can be done; committing and recommitting to act on that belief
Reward process of change
rewarding oneself or receiving rewards and reinforcement from others for positive changes
Countering process of change
substituting alternative behaviors for problem behaviors
Environmental control process of change
restructuring the environment to reduce temptations; avoiding or controlling the situations that trigger the problem behavior
Helping relationships process of change
trusting, accepting, and using the support of others during attempts to change the problem behavior
S.M.A.R.T. goals
S- Specific: goals need to be specific, not vague
M- Measurable: goals should have concrete criteria for measuring progress
A- Achievable: goals should be challenging, but also within your capabilities
R- Reward: you need to reward yourself along the way
Factors that contribute to relapse
-Stress has a tendency to drain our energy and blur our focus
-Social situations often present a challenge when trying to change a behavior
-Cravings are intense urges that involve emotional and physiological wants and needs
Getting back on track after a setback
-cut yourself some slack
-review your goal and plan
-review your pros for changing
-anticipate obstacles
-look for role models
-for cravings, use the three D's: delay, distract, distance, substitute
hypokinetic diseases
diseases related to an inactive lifestyle, such as obesity, coronary heart disease, cancer, osteoporoses, and diabetes
250,000
Premature deaths per year in the United States attributable to lave of exercise
89%
Adults who need more physical activity to improve their health
60%
Adults who are not regularly active
29%
Adults who are not active at all
30
Minutes of daily moderate activity needed to gain health benefits
(60 if trying to lose weight)
5
Hours per day the average American spends watching TV or online
physical fitness
the ability of the body to function at optimal efficiency
Performance-related components of fitness
(important to athletic success)
-speed
-power
-agility
-balance
-reaction time
-coordination
Health-related components of fitness
(important for health and performance of daily functional activities)
-cardiorespiratory endurance
-muscular strength
-muscular endurance
-flexibility
-body composition
cardiorespiratory endurance
the ability of the heart, blood vessels, and lungs to deliver oxygen and essential nutrients to the working muscles and remove waste products during vigorous physical activity
muscular strength
the ability of a muscle to exert a maximal force against resistance
muscular endurance
the ability of a muscle to exert repeated force against resistance or to sustain muscular contraction
flexibility
movement of a joint through a full range of motion
-women usually have more joint flexibility than men because men have bulkier skeletal muscles
body composition
the amount of body fat in proportion to fat-free weight. The ratio between body fat and fat-free weight is a better gauge of fatness than is body weight alone
Three parts of a workout
warm-up, conditioning bout, and a cool-down
Warm-Up
-important beginning to an exercise session
-two important physiological changes that occur during warm-up: the internal temperature of the muscles increases, enhancing their elasticity; heart rate and respiration increase, thus providing greater blood fl
Activities in a warm-up
walking briskly, mild stretching exercises, short period of task-specific activity
static stretching
a stretch is held for 10-30 seconds at the point of tightness
ballistic stretching
jerking, bouncy movements
not good because can strain cold muscles
task-specific activity
an exercise using the same muscles that will be used in the conditioning bout, but at a lower intensity level
conditioning bout
the main part of the workout: 20-30 minutes or more
cool-down
the final segment of the exercise session; purpose is to ease your body back to its resting state
progressive overload
a gradual increase in physical activity, working a muscle group or body system beyond accustomed levels;
lengthen workouts by no more than 10% per week (general rule)
principle of specificity
means that only the muscles or body systems being exercised will show beneficial changes
principle of reversibility
states that changes occurring with exercise are reversible and that if a person stops exercising, the body will decondition and adapt to the decreased activity level;
if a person stops exercising, a gradual loss of fitness begins within 48 hours
principle of individual differences
states that people vary in their ability to develop fitness components
cross training
involves participating in two or more types of exercise in one session or in alternate sessions for balanced fitness
Advantages of cross training
-adds variety to exercise sessions
-provides a greater variety of fitness benefits than does any single activity alone
-reduces the risk of injury because the bones, joints, and muscles are not subjected to the same repetitive stresses of one activity
-ch
exercise tolerance test
on a treadmill or bicycle ergometer in a laboratory; a person exercises strenuously while heart rate and oxygen consumption are measured
lean body mass
muscle tissue
techniques for measuring body fat
-Body Mass Index (BMI)
-dual energy x-ray absorptiometry (DEXA)
-underwater (hydrostatic) weighing
-bioelectrical impedance analysis (BIA)
fat-free tissue
Because bone and muscle are denser than water, a person with a larger percentage of fat-free tissue is heavier in the water and records a lower percentage of body fat
skinfold calipers
-caliper: device that compresses the skin at a pressure determined by the spring
-can be used to assess your proportion of fat to lean tissue
subcutaneous fat
located directly under the skin between the skin and underlying muscle;
the amount of subcutaneous fat you have correlates highly with total body fat
Maximal oxygen uptake (VO2 Max)/ aerobic capacity
the greatest amount of oxygen that can be taken in and used by the body during high-intensity exercise
cardiac output
the volume of blood pumped per minute
training effect
physiological adaptations to exercise (the total beneficial changes)
endorphins
opiate-like chemicals released by the brain that work like "natural pain-relievers
benefits of aerobic exercise
-improved mental health
-improved cognitive function
-improved sleep
-immune system function
-improved body composition and weight management
-reduced risk of chronic diseases
FITT factors of cardiorespiratory fitness
Frequency
Intensity
Time
Type
target heart rate (THR)
determined by the Karvonen equation, which takes into account your age and resting heart rate (RHR)
heart rate reserve (HRR)
the heart rate during exercise must be raised by at least 60% of the difference between resting and maximal heart rates
maximal heart rate (HRmax)
your highest possible heart rate
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Ways to judge intensity of a workout
target heart rate, rate of perceived exertion, and the talk test
talk test
a way to gauge the intensity of exercise
-should be able to carry on a conversation with a companion while exercising
rate of perceived exertion (RPE)
sensing how hard or easy a workout feels
aerobic exercise
-with oxygen
-aerobic activities are the ones that demand large amounts of oxygen and improve cardiorespiratory endurance
-continuous, vigorous, and rhythmic
anaerobic exercise
-without oxygen
-activities of high intensity and short duration, such as sprinting
-causes oxygen debt
-leads to exhaustion
Daily goal for steps
10,000
flexibility
the ability to move joints through their full range of motion
benefits of flexibility
-decreased aches and pains
-enhance ability to move freely and easily
-possible decreased risk of injury
-recovery from injury
-enhanced athletic performance
-reversal of age-related flexibility declines
-improved posture, appearance
-decreased muscle sor
elastin
elastic muscle fibers
collagen
fibrous connective tissue in muscles
muscle spindles
stretch receptors within the muscle cells; stimulated when a muscle is stretched
stretch reflex
causes the muscle to contract to prevent over-stretching the joint
golgi tendon organ (GTO)
another type of receptor located within the muscle tendon; detects the amount of tension in a muscle
inverse stretch reflex
triggered by the GTO, causes the muscle to relax to prevent injury
reciprocal inhibition
neural factor affecting muscles; muscles work in pairs, and when one contracts, through reciprocal inhibition, its opposing muscle relaxed to permit movement
types of flexibility
static and dynamic
static flexibility
refers to the range of motion that can be achieved through a slow, controlled stretch
dynamic flexibility
the range of motion achieved by quickly moving a limb to its limits
static stretching
techniques in which you slowly stretch a muscle to the point of tension and hold; should be done after a workout
dynamic stretching
involves moving body parts to gradually increase the range or speed of movement; should be done before a workout
elastic elongation
the temporary lengthening of soft tissue; occurs when muscle in stretched and returns to its resting length
plastic elongation
produced by longer or more intense stretching; a semi-permanent lengthening of tissues;
after a stretch is removed, elastic elongation reverses and plastic elongation remains
proprioceptive neuromuscular facilitation (PNF)
a partner-assisted stretch often used by athletic trainers; is highly effective for increasing flexibility
passive stretching
someone or something else assists the stretch