Eight Components of Wellness

Wellness

• Optimal health encompassing all dimensions of well-being.
• Consists of 8 interrelated components.

Eight Components of Wellness

• Physical wellness includes body weight and physical fitness.
• Emotional wellness encompasses social skills, interpersonal relationships, self-esteem, and the ability to cope with stress.
• Intellectual wellness is maintained by keeping the mind active through lifelong learning.
• Spiritual wellness involves having a sense of meaning and purpose in life, which is not limited to religion.
• Social wellness involves developing and maintaining meaningful interpersonal relationships for a support network.
• Environmental wellness is how the environment impacts your behavior and overall wellness.
• Occupational wellness is achieved through job satisfaction and personal fulfillment in your career, fostering good relationships.
• Financial wellness means comfortably living on your income and having means to save for financial emergencies.

Interaction of Wellness Components

• Wellness components are interrelated and do not work in isolation.
• Wellness is a dynamic process reflected in daily choices along a health continuum.

Wellness Goals for the Nation

• A nation of unhealthy people impacts worker productivity and increases healthcare spending.
• Aims to attain high-quality, longer lives, reduce injury and premature death, achieve health equity, eliminate disparities, and improve the health of all Americans.

Exercise and Physical Activity

• Physical activity means all physical movement.
• Exercise is planned and structured to improve physical fitness.

Health Benefits of Exercise and Physical Activity

• Only 20% of adults engage in the recommended amount of exercise.
• Exercise improves fitness levels and ability to perform everyday tasks.
• Regular exercise improves muscle tone and reduces body fat.

Reduced Risk of Heart Disease

• Cardiovascular Disease (CVD) is a leading cause of death, accounting for 1 in 3 deaths.
• Regular physical activity greatly reduces the risk of dying during a heart attack.
• Exercise training can reduce cardiac injury during a heart attack by over 60%.

Reduced Risk of Diabetes

• Diabetes is characterized by chronic high blood sugar levels.
• Poorly managed diabetes increases the risk of blindness, heart disease, and kidney dysfunction.

Lower Risk of Cancer

• Cancer is a major cause of disease and death worldwide.
• Primary risk factors include environmental factors and lifestyle choices.
• A sedentary lifestyle is a risk factor for cancer.

Increased Bone Mass

• Bones provide a mechanical lever system for movement and protect internal organs.
• Osteoporosis is loss of bone mass and strength, leading to increased risk of fractures.
• Exercise strengthens bones and can increase bone mass, density, and strength, especially with weight-bearing activities.

Delayed Aging

• Physical capacity declines with age, with the most dramatic changes occurring around age 60.
• Regular exercise can delay age-related decline in physical working activity.

Increased Longevity

• Regular physical activity and exercise can increase longevity.
• A sedentary lifestyle increases the risk of death from all causes by 31%.

Improved Psychological Well-Being

• Regular exercise improves psychological well-being at all ages.
• Mental health benefits include reduced risk for anxiety disorders and depression.

Exercise for Health-Related Fitness

• Exercise categorized Health-related and skill-related, focus on Health related physical fitness.
• Five components: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

Cardiorespiratory Endurance

• Key component of health-related fitness.
• Measures heart's ability to pump oxygen-rich blood to muscles and muscles’ ability to use oxygen.
• Individuals with high cardiorespiratory endurance can perform 30-60 minutes of vigorous exercise without undue fatigue.

Muscular Strength

• Measures force a muscle can generate during a maximal contraction.
• Important for athletes and non-athletes in everyday life.

Muscular Endurance

• Ability of muscle to generate submaximal force repeatedly.
• Developing muscular strength aids muscular endurance, but not vice versa.

Flexibility

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

Body Composition

• Relative amounts of fat and lean tissue.
• High body fat percentage increases risk of CVD, type 2 diabetes, and some cancers.
• Physical inactivity is a major factor in gaining body fat.

Lifestyle Management for Wellness

• Behaviors for achieving total wellness: physical activity, avoiding prolonged sitting, maintaining a healthy weight, healthy diet, stress management, avoiding drugs and tobacco, limiting alcohol, reducing injury risk.

Additional behaviors for wellness

• Regular medical exams, healthy relationships, spiritual wellness, fulfilling occupation, and responsible financial management.

Stages of Change Model (Transtheoretical Model)

• Precontemplation: No intention to change behavior.
• Contemplation: Aware of the need for change within the next few months.
• Preparation: Plans to take action within a month.
• Action: Actively making changes.
• Maintenance: Sustained change for 6 months, becoming a habit.
• Termination: Maintained behavior for more than 5 years, with no fear of relapse.

Assessing Health Habits

• Recognize unhealthy behaviors and capability of change.
• Select one target behavior to change initially.

Staying Motivated and Eliminating Barriers

• Motivation provides direction to achieve goals.

Benefits of Behavior Change

• Review short and long-term benefits.
• Short-term benefits are motivating, and long-term benefits impact the remainder of life.

Increasing Self-Efficacy

• Belief in one's ability to accomplish a task.
• Strategies include developing internal locus of control, using visualization and self-talk, and gaining strength from role models.

Locus of Control

• Internal locus means belief in control over life events.
• External locus means belief that external factors determine life events.
• People wth internal locus are happier and have more confidence.
• Most people fall somewhere in between.

Visualization and Self-Talk

• Visualize new, healthy behaviors and a healthier self-image.
• Self-talk is internal dialogue that can be positive or negative.

Role Models

• Those who have achieved similar goals can inspire motivation.

Social Support

• Support and encouragement from others can be a major source of motivation.

Identifying and Eliminating Barriers to Change

• Lack of knowledge is a fundamental barrier.
• Lack of motivation prevents the drive to change.
• Denial is failing to accept the need for behavior modification.
• Perceived invulnerability is the belief that one is not susceptible to health problems.
• Low self-efficacy hinders belief in one's ability to change.
• Absence of social support can impede success.

Plan for Behavior Change

• Key to success includes setting specific goals, a behavior change contract, a specific plan of action, monitoring progress, a relapse plan, and meaningful rewards.

Goal Setting

• Use SMART: Specific, Measurable, Attainable, Realistic, Time Frame.

Behavior Change Contract

• Records goals, barriers, and strategies: signing by you and witness.

Plan of Action

• Focus on one behavior change at a time.
• Ensure outside resources are reputable and qualified.

Monitoring Progress

• Self-monitoring helps identify triggers and reinforcements.

Dealing with Challenges and Relapses

• Relapse prevention involves tactics to avoid returning to unhealthy behaviors.

Rewards for Achieving Goals

• Reinforces efforts for behavior change.

Principles of Exercise Training

• Principles improve physical fitness.
• Program variation will vary specific needs.
• Concepts of overload, progression, specificity, recuperation, and reversibility.

Overload Principle

• Stress exercise-related organ systems to improve fitness; muscles must work against heavier loads.
• It's a key component for all conditioning programs.
• Achieved by increasing intensity or duration of exercise, such as lifting heavier weights.

Principle of Progression

• Extension of overload principle, increasing overload gradually during the program.
• Increase slowly during the first 1-6 weeks, then steadily.
• Common-sense guideline for a safe progression rate is the ten percent rule. Which means Training intensity should not be increased by more than 10 percent per week.

Principle of Specificity

• The exercise training effect is specific to involved muscles.
• Why it's important to exercise all muscles in the body.
• Specificity applies to the types of adaptations that occur in the muscle.
• Once reaching a desired level, focus on designing a maintenance program.

Principle of Recuperation

• Stressed muscles need rest between workouts; a rest period (24+ hours) essential.
• Failure to get enough rest can result in overtraining. Which can cause risk of infection, chronic fatigue, and injury.

Principle of Reversibility

• Losing progress from inactivity, exercise regularly to maintain fitness.
• Speed of fitness loss depends on fitness component; for example, muscular endurance drops faster than strength.

Designing an Exercise Program

• Each has correct "dose" of exercise to promote fitness, an exercise prescription.
• Includes fitness goals, mode of exercise, warm-up, primary conditioning period, and cool-down.

Setting Goals

• Establishing short and long-term goals improves self-esteem and commitment to exercise.

Importance of Warm-Up

• Brief (5-15 minute) period that precedes a workout. Should be consisted Low-intensity, whole-body exercises.
• Elevates muscle temperature and blood flow. Decreases risk of muscle and tendon injury.

Workout

• Frequency, Intensity, Time, and Type of exercise.

Frequency of Exercise

• The number of times per week to exercise. Recommend: 3-7 times per week.

Intensity of Exercise

• Amount of stress or overload on the body which varies with exercise type. Flexibility improved stretching muscles and tendons beyond normal lengths.
• Can be measured in measuring heart rate or number of repetitions.
• Monitored by degree of tension felt during the stretch.

Duration of Exercise

• Amount of time spent performing primary workout: does not include time for warm-up or cool-down. Recommend: 20-30 minutes per session.

Type of Exercise

• In general, various types of exercise can be classified as high impact or low impact based upon the amount of stress placed upon joints during the activity.

Importance of the Cool-Down.

• 5-15 minute period of low-intensity exercise that allow blood to return to the muscles. Prevents pooling of blood in the veins.
• Blood will continue to be pumped, blood tends to pool in the veins that return blood from exercise muscles to blood.

Personalizing your Workout

• Should be based off your general health, age, fitness status, musculoskeletal condition, and body composition.

Health Benefits of Exercise

• Training to improve health benefits does not require high intensity to produce results.

Sedentary

• Too many hours spent sitting increases risk for 34 different chronic diseases and conditions.

Physical Activity Guidelines

• Moderate to high levels of physical activity are required to provide major health benefits.

Threshold for Health Benefits

• The minimum level of exercise required to achieve some health benefits.

Current Guidelines

• 30-60 minutes of moderate to high intensity exercises performed 3-5 days per week surpass the threshold for health benefits.
• 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity aerobic physical activity per week.

Removing Barriers

• Major barriers: lack of time, social and environmental influences, inadequate resources, and lack of motivation/commitment.

Cardio Respiratory Endurance

• Developing cardiorespiratory endurance is beneficial for a number of activities.

Cardiorespiratory Endurance Definition

• Ability to perform aerobic exercise, such as walking, swimming, jogging, or cycling for a prolonged period of time.
• Increases energy and reduce risk of cardiovascular disease. Many fitness think it most important.
• Can be effective in promoting increased energy availbility, weight loss, and reducing the risk of cardiovascular disease.

Oxygen Uptake

• VO$_2$ Max, or maximal aerobic capacity, which is the amount of oxygen the body can take in and use during exercise.

Cardio Respiratory System Definition

• Made up of cardiovascular system (the heart and blood vessels) and respiratory system (lungs and muscles involved in respiration).
• Both systems deliver oxygen and nutrients, remove waste.

Cardiovascular System

• Heart pumps blood throughout blood vessels.
• Right side pumps deoxygenated blood to lungs, and the left side pumps oxygenated blood to tissues.

Pulmonary Circuit

• Right side of the heart pumps deoxygenated blood to the lungs.

Systemic Circuit

• Pumps oxygenated blood to tissues throughout the body.

Arteries vs Veins

• Arteries carry oxygenated blood away from the heart to the rest of the body. Veins carry deoxygenated blood from the body’s tissues back to the heart.

Flow of Blood

• Blood pumped from left side of heart into the aorta, which then branches into smaller arterioles, then into capillaries.
• Capillaries have walls one cell thick, which allows oxygen and nutrients to pass and deliver to the tissues and taken back to heart. Through these capillaries, oxygen and nutrients are delivered to the tissues and taken back to the heart.
• Merge form capillaries to bigger vessels called venules, then into veins. Enters right side of heart and blood then pump to the lungs

Heart Rate

• Every time pump, can feel a pulse. Measurement used to gauge exercise intensity. Take pulse are your radial radial and coratid arteries.

Stroke Volume

• Amount of blood is pumped with each heartbeat.

Cardiac Output

• Heart rate and stroke volume make cardiac output, the amount of blood that is pumped per minute.

Respiratory System

• Passing the carbon dioxide in deoxygenated blood into tiny air sacs called alveoli.

ATP (Adenosine Triphosphate) Creation

• Released form breakdown of food is used to make a ATP

ATP Definition

• Made and stored in small amounts in muscle and other cells.
• ATP releases energy use by muscles to contract.
• Only compound in body that immediate source of energy.
• Body uses systems: Aerobic and Anaerobic

Anaerobic System

• Does nit require oxygen.

Aerobic System

• Requires oxygen.
• This system is primary for developing cardiorespiratory that requires oxygen to muscles.

Anaerobic Energy Production

• Anaerobic ATP production in muscle occurs glycolysis, the process that breaks down carbohydrates in cells.

Glycolysis

• Often results in lactic acid, this pathway for ATP productio. Uses carbs as energy source. Supplied to muscles from blood sugar (glucose), which is from muscle stores glucose called glycogen.

Short term/Intense Exercise.

• Begins exercise + short term, anaerobic production which can be 30-60s of high intensity of exercise.

Long Term (Aerobic) energy production

• Plus 1 min workouts where anaerobic lowers and aerobic increases, requiring oxygen.

Sources of Aerobic Energy

• Fats, carbohydrates, for ATP. Note protein have limited role!

Long sessions

• Exercise (longer then 20 mins), will shift from carbs to fats as source.

The Energy Continuum

• Systems used many types of exercies. Energy production is dominant during. For Example: Max effort 800M running or more.

CardioRespiratory System Change with Exercise

• Cardio changes with regular exercise. Short term effects of exercise and long term benefits should be analyzed.

Effects of Exercising.

• Lower heart rate and work to maintain same lvl of exercise. Improve muscular strength + less wear and tear of CardioResp.

Increased Cardiac Output

• Active Musculues needs oxygen/nuterients to maintain. Results with eleveated heart rate which contrube to the incrse in cardiac output.

Artery dilation

• Enables working muscles to get enough O that prouces energy.

Breathing rate increases

• Respiratory has to repond to maintain constant level of oxygen and remove carbon dioxide.

Adaptations to Exercise

• Regular endurace results in adaptations that can affect: Cardiovascular and skeletal muscle . Aerobic exercise less harsh effects on Resp.

Decreased resting heart rate

• Your heart is able to pump more blood per heart beat, so it beat slower for a amount of blood throughout the body.

Endurance improves to Muscle

• As a practical of adapting from regular exercise. Can also allow muscles to better utilize body fat to generate more.

Cardio fitness increase

• Cardiorespiratory has shown and increase maximal caridiac output. Which shows improvement of aeroboc capacity.

Improved VO$_2$ max

• Shows regular aerobic exercise training and takes about 12 to 15 weeks. Result from adapation and increased cardiac output.

Best to start low!

• It is importasnt to realize that a person who beings with low vo2 max will generally have greater improvement VS some with high Vo2 max at teh start!!

Body composition

• Improved body composition and lower body fat. Factors: regular dieting + consistent weight workouts!

Cardiovascular risk

• Regular physical even with structed program that lowers cardio vascular.

Psychological Risk Factors.

• Benefits are higher self estemm with body increase, due to start, maintaining goals.
• Better toned + weight mangamenet with help increase appearance
• Increase sleeo qualit + translate complete + mental feel
• Extend activities can improve daily living. More energy = better work.

Measurements of VO$_2$

• Max measuring heart and lungs to deliver Oxygen and musclues ability to take in.

Evaluation of Cardio Respect Endurance

• Direct measurements need to be done with expensive + time equipment that are not general use.
• Simplest + accurate measure is 1.5 mile run test. (People can run 1.5 mile more fit VS low fitness person. Objective is to comple 1.5 mile test in fast time.
• Mile walk tesst with joint considerations/non-weight bareing test like cycle test.

Other tests to improve Cardiorespitory enduracne.

• Cycle Ergometer Text - Best test that doesn't affect joint as much and non-weight bearing exercise. Can improve fitness. Principles High cardio lvl have Lower exercise heart rate at Standard workload vs ppl w fit levels. Step Text - doesn't expensive and preformed fast BUT OVERweight/joint. Heart rate "recovers = returns to resting level faster w Hi LEVEL cardio.

Goal setting with CardioRespirtory fitness + Plan

• Most people do no ahve goals and leads to low rates Seen in organized gyms/fitness programs. Each section should warmup -> Workout + cool down phase. Can be combined with frequency/Intensity/Time + TYPE that all have effect on results.

Warm ups

• Start slow with 5-10 min stretching, recent studies showed workout prior can inhibit strength and may not prevent injuries + may not be effective. (Increases injuries). Stretching during warmup decreases. Best to stretch after workout! Start low impact similar or same to workout activities.

Workout

• FITT (frequency intensity, time, type.

Frequency

• 3-5 sessions. Gainz if do 2 workouts but only when combined other areas more important!!! General rule : Exercise no more then 3 Days in a row REST 3 days in row. If same exercise/session repeat again!

Intensity

• Carduorespitoey improve with > 50% VO2 max = Training theshold. Max training does increase fitness but lead sinury. Intensity 50-85%

Ways to measure heartrate

• To measure heartrate, locate radial or coratid pulse; there is a receptor in the carotid artery that responsds to changes in pressure, and too much pressure will make your heartrate slow donw. Best to check resting heart rate for 30 or 60 seconds when you are very relaxed

Max heartrate

• Max heartrate decreases when do an exercise, so consider

Equations

$$HR_{max} = 206.9-(0.67 * Age , in , Years)$$

Heart Rate Reserve

• Difference between maximal HR and resting HR. The higher heart rate resting rate adaptive and if older do exercises with calculatedTHR

Borg Ration +Percieved Exertion (RPE)

Borg Rating

• The scale measures effort during exercises, the rating of 6-20 but multiply by 10 = the rating of hear Rate.

Duration

• Exercises most effective are between 20-60 min. Poor condition may improve. Determine how long you consider intensity + how interact by duration

Type

• Cardio activities will help improve maintain cardio and should be a duration + intensitiy to use areboic energy.

Cool down

• Each should conclude light exersices + streching to allow Cardio system should slow down gradually. (5min exc and 30 min stretch session).

Inndividuallized exercise prescription

Initial coditioning -> improvement, + maintenance = New. Initial = 4 weeks + 6 weeks depending initial fitness lvl + need minute workout + Cooldown Phase.

Key points to remember for initial conditioning stage:

• Be aware of new aches or pains. Pain is a symptom of injury and indicates that he body needs rest to repair itself.
• Start an exercise intensity that is comfortable for you
• Increase training duration or intensity when you are comfortable, but not at the same time Gradually increase duration, then work on increasing intensity.

Improvement phase

• range from 12 to 40 weeks program with fast with 10% increments.
• General recor - Increase Intensity + 5 % -HRR every 6 sesion.

Maintenance phase

• New goal mainting + Hold FREQUENCY of exercise and decreased Intesity.

Cross Training

• multiple training modes to reduce boredome and reduce freq injuries. Best for those want just fitness + variety.

Interval Training

• Repeated sessoins of Intense w/recovery w low. Alternated mod intense with recovery and alternating sessions. Not daily.

How can Stay Active

Time management + Applying Behavior (Long term Goals + exercising partnet). Normal for muscle + soreness, won't last long + fitness improve

Summary

• Cardio Respitory En = prolonged perod.
• Most expeerts think VO2 Max to the most valid measurement of cardio Respitory.
• cardio respiration works with cardio + respitory sustem that transport blood with oxygen
• ATP gives engery that two system anaerobic and aerobic. -Anareobic to promote short term ex and aerobic = prolonged sessions.

Exercuse

• cardio increase when increase the intensity. Benefit improve self esteem due to high eneryy due a lot + self image in a positive way.

• Many feel test w simple equipments. Set term goal + beign training, the workout involves warm up or cool down after like +5min after = 20-60 minutes. The target Hr 50 - hr 65% and not based initaial condittions. The maininace phase.

• Cross can be done to low all vs Internal + high intense more experience. Want good time managent for activies + enjoy with consistent way.

Chapter 4

• Need for Muscular strength with daily living to that skill can be increase!
• Muscual Strength to be maintained with enduraced. reduced incidence back pain to strentgh abdomals. Reduce muscle injrues to and prevent muscle skeletal. Improves metabolic rest rate = elevated= more calaories.
• If lower = less to weight gain + mass = low = fat mass goes body increase and less self imporvement.

Muscle structures

• Skele about 600 muscle.
• Provides movement to to length/shorten to provide skeletal bones to MOVE! maintain posture
• Fibers, collection of ting CELLS!. Fascia hold FIBERS togthers seperates FROM tissue
• Fascia dense Layer of connective tissue Tendons conect tissue + muscles to move. pull on bones, THERE FOR bones move! Muscles push -> pull bones. Regulate Electrical singLA = spina cord - muscles and muscial fibers.

Muscle actions

• Electrical singal = spina cord - muscles and muscial fibers touch + connect musicial fibre = Motor Unit. They can go to eye or kicking to full contact.
• Muscial Action the Arrival = impulse to permit interaction protein and REMOVAl stop actions to mucla.

MUSICALS CLASS

• ISTONIC : is movement.
• Imsetoric = Devoelt tension + no movement. good = develop during early rehabilitation injury.
• SKELETON MACHINE that constant velocity + speed of + length/shorten - regulated/fixed rate = RANGE MOTION + machine provide resistance though. Concentric VS Eccentric.

Fiber TYPES.

• Slow = TYPE 1 + FAST TYPES Types 2ax. Slow. Contrasts slow produce low but can endure. Type 1, Fast : Type 2ax the funcution will show contras rapidly and generate to higher level and Low Aeroboic Capacity and with Short Force moments

Individaul Variation in Fiber Type.

• No Athlethe has same fiber type but some have been shown to be linked to the most success athlete.

Genetitics.

• Fibre type influence is linked to type and percentage.

Crucial Points for Fiber types

High inteatiny only a smaller fractation is USED. + more Intenst need more force that increase fibre/contra. Process for muscle - fibre - to generate incrased muscle Fiber

Low Intensity.

• Only slow twitch and fibre recruited will follow slow with progressively increase of Fast / high activities recruit Fast fiber.

• NOTE* UNDERSTANS and WILL BETTER and RECONSIDER AND CHANGE WAY YOU train! + YOU WILL KNOW WAY!

• Determining how muscle more Muscle MASS that leads to HORMONE TESTORONE from MEN is high that more muscle.

FIBRE RECRITMENT.

• VOLUNATIRLY controlled through system, SO WE CONTROL HOW MUCH. MINIMAL EFFort with MUSCLUES.

Testing of Muscial Strength and Endurance

Testing can be evaluated that One repetition that means MAX (1RM) = maximum lift one. After week increase skills and reduce injury . Method to estimate 1 RM

EVAL

. PUSH ups ++ Sit ups. Or CURLS! or CRUNCHES!

• Princiiples to deisgn strenth +Endurance. Program PROGRESS -> Increasses Weight or load as muscle.
• Specific = DEVELOP muscle/ groupe. INENSTIY will determinE! More intense more ENdurance.
• High INETSY- strentgh. HI/RE Lo IN =Endaracnce.

Strength training body how adapts..

• Strenth will alther Fiber ( Size VS fibre 2, Reutment) MUSCUlae size = HYPOTROPHY increase of CELL in SIDE. ( controversial). . Fiber - diets blood /tests program. = training programs can provide POSTIVE = BOdy change FLexe.

Gender difference

Responce equal rate due to increase of testosterone

safety

• Sppotter to help comeplete lift you not able to or collar on END! warm up Do you holding breath with = EXHale + exhale..
• SLLOOW MOMEmnts reduce injury!+ stability or core can lead bad postures
• Light with proper Form!. THOURHG FULL ROAM

ISOTONIS VS IMSPETRIC VS KISNOETIV?

• MUSCLES/MACHINE. INVOLVING, Machines easy and SAFE. single joint - SO FREE BETTER and can more than one but more SERIOUS.
• VALSLAVA MANEUER*: to cause Brain blood flow dizziness

• DANGEROR + HIGH RISK CORONARY DESEIRS and avoid

EXersice Perscrption for training

• intenstiy and duartion unqiute : num repetitions. AND sets

• intenstiy = rep maximum RNM. sets performed and OPTimum

• Recoumend:*

• 3sets 6rep = increas strenth = Greater strength gain = the Effort and overload for Endurance: ( INCREASE SETS). Frequency: Exercise OPTIMAL TO increase, IF LEEL ACHEIVED / MAINANT a LEVEL of High intensty. 3to5 is frequncy

• KEY:*

• Gradually to Build with injury prevent

• 1 set to set or SLOW increase. You lose strength never exercise. Supine excerises/ seeting

• 5point touch

motivations

• Design for a partner or enjoyable and benefit are overall.
• IMPROVE APPEAERANCE, Elevatted SELF ESTEEM, or just FELLING wellbeing that will make your regul

FLEXBILITY chapter 5

• Ability to MOV joint or freely through ROM ( range motion). People + differ for it.

Limitations

ROM decline to body stricture = and ligaments can be eliminated to stretch.

• Shape of Bones* Determnined to amount. Muscle - more flexible

• LIGAMENT:* Bones ends from coming apart & Cartilage over the END- ELIMANTA movements.

• Tied or Muscle to tissue of joints:*

• EXTENSIONS! Muscle - tendon = Tight skin that EXCECIES AIMED is flexible DOES NOT change BONE.

Soft issue from ROM

Joint capsule 43 perc MUSCLE -43% TEND 10%

Streching + Stretch Reflex

Long to improve.

Strenthing muscle ten dons

• Soft tissue increase and reduce joint capsule by making significate to long time to strech.

Muscle Spindes and Strech Refux

If muscial fibers, the muscle can't stretch as far and will be better to contract

Understanding the eight components of wellness including physical, emotional, intellectual and spiritual. Also learn about social, environmental, occupational and financial wellness. Discover overall well-being.