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lOMoARcPSD|36356430 Chapter 1: Introduction to Wellness, Fitness, and Lifestyle Management Introduction to Wellness, Fitness, and Lifestyle Management: aphysical...

lOMoARcPSD|36356430 Chapter 1: Introduction to Wellness, Fitness, and Lifestyle Management Introduction to Wellness, Fitness, and Lifestyle Management: aphysical managemen Different dimensions of Wellness Behavov. wellness Major health problems in the U.S. Lifestyle behaviors impacting Physical wellness. Steps of behavior management. Health Wellness: A new health goal ↳ a bodily state wellmen ↳ actions to reach health as a geal Health Vs. Wellness: decisions. or Health: A physical state: Typically defined as the overall condition of a person’s mind, or body and as the presence or absence of illness or injury Wellness: a person’s ability to achieve optimal health. - An Idea/ A behavior/an attitude/ an effort towards better living. Another difference: “Locus of control” Factors affecting health are sometimes uncontrollable: genetics, environment, age. While wellness is all about choices and decisions. Decisions to control risk factors: Wellness factors that affects health our - Eg. smoking. I take deasions to control we can therisks by. wellness - - Different Dimensions of Wellness: “A true wellness is to have a balance between the different dimensions in order to improve the overall quality of life”. Wellness barance of deff-dimension : all Encompasses all dimensions of well-being. give ⑦ ↳ QoL Different Dimensions of Wellness: (continued) - CPhysical - / Environmental - SEmotional - I Financial - /Intellectual - I Cultural - /Spiritual - / Occupational - SInterpersonal actaround - deff ppl - I Cultural Figure 1.1The wellness continuum fundo Cultural as Emotional e under Environmental table environment Emotural - balanced Financial supply-dement Emomental - 4 true wellness Intellectual expres cance and Financial TG. Interpersonal - socal skey Interperad Physical-execute personal Spinte beliefs - , cove care , congre , Spiritual Occupational kingconyour Occupational. Downloaded by Mohammad Ahmed ([email protected])  lOMoARcPSD|36356430 Physical Wellness: Health + fitness level Not limited to overall condition or presence/absence of disease; + ability to take care of ourselves It includes fitness level and the ability to care for one’s self. Some of the behaviors related to physical wellness include: - Eating well, avoiding harmful habits, exercising, practicing safe sex, etc. Emotional Wellness: evaluate Your ability to understand and deal with your feelings. - ve r thoughts & feeling - mombor our Includes evaluating your thoughts and feelings, monitoring your reactions, and reactions identifying obstacles towards emotional stability. - know the obstacles that disrupt our Qualities that need to be developed for emotional wellness are: emotional stability- - Self-acceptance, self-confidence, self-esteem, trust, optimism, ability to understand and accept one’s feelings, ability to share feelings with others. ↑ trust I optimism Spiritual Wellness: danger spessimism guemeaning Having a set of guiding beliefs, principles, or values to give meaning and purpose to - to life life. I love , forgueness Helps one’s to focus on a positive aspect of life and to overcome negative feelings like Ecare. anger, pessimism. Spiritual wellness is reflected by the capacity to love, forgive, and care for others. Sources for spiritual wellness: - Religion, art, nature, meditation, or good works, etc. Intellectual Wellness: An * An active mud - to overcome problems active mind is essential to wellness, and needed for detecting, and solving the Learn new problems in life. thugs thinking - Can be improved by challenging your mind through learning new things, being creative, unsan working on new ideas, questioning, having curiosity, thinking critically, sense of humor, etc. Interpersonal aka “Social wellness”: maked mantain Shows someone’s ability to establish and maintain satisfying relationships. good relehoneups Depends on good communication skills, capacity for intimacy, and ability to cultivate a ↳ taruly & friends support system of family and friend - communication shells intimacy -. Downloaded by Mohammad Ahmed ([email protected])  lOMoARcPSD|36356430 Cultural Wellness: How interact we The way you interact with the people who are different from you in terms of - us ppI with deff gender, ethnicity, sexual orientation, age, religion, and culture. from us It involves: ↳ not - Creating relationships with those who are different from you stereotyping them - while mantaining - Maintaining and value your own culture. our own culture - Avoiding stereotyping based on ethnicity, culture, religion, or Sexual orientation Environmental Wellness: How we make The livability of surroundings. Defined by our efforts towards making the environment - our surrounangs ure-able cleaner and safer. ↳ deaner safer - E.g., Developing clean natural resources, promote recycling, reducing waste and pollution. Financial Wellness: demand a - suppl Demand & supply balance. balance ↳ peace of mud Ability to live within your means and manage money in a way that gives you peace of - nodebt mind - save for the future Avoid unnecessary debt, Saving some for your future. Occupational wellness: samstachem & represents the level of satisfaction, fulfillment, and joy you gain through your work. art was This requires: ran - Enjoy what you do; do enjoy what we - Positive relationship with co-workers ① coworkers , manages - Recognition from manager and colleagues Ecolleagues “Ideal job draws your interest, passion, your vocational skills, and allow you to feel that. you are making a contribution in everyday work”. Physical Wellness: 1850 40+ New world - New challenges 1900 47- - In 1900, Infectious disease was a top concern and biggest challenge for physical 2015- 78 8 - wellness. Life expectancy in 1850 was 40 years, in 1900 it was 47 yrs. - In 2015 it became 78.8 years (largely due to the development of vaccines, antibiotics, and public health measures. Still, most Americans spend the last 10-15% of their lifespan with limited activity due to poor health resulted in impaired life. old challenges infectious - disease new > - chronic New Challenges of the Present World: A set of chronic diseases have emerged as major health threats. Chronic disease: Disease that develops and continues over a long period of time; e.g., heart disease, cancer, etc. - curone hearts dusease respuatory - we l l n e s s. career - Downloaded by Mohammad Ahmed ([email protected])  lOMoARcPSD|36356430 Chapter 2: Principles of Physical Fitness Physical Activity on a Continuum: Physical activity: a nonemen - Movement of Body carried out by skeletal muscles and requires energy: walking, standing up, gardening, etc. Exercise: ener pettman- Planned, structured, repetitive movements to improve or maintain fitness level. Physical fitness: - a set of attributes that allows the body to respond or adapt to the stress of real de a physical effort. short intense exerase Hours of macivity - Physical Activity Vs. Exercise: Active Lifestyle Vs. Exercise - Short periods of intense exercise do ⑧ not compensate for hours of inactivity. - Physical activity is essential to overall health, but exercise is necessary to work on fitness. - Almost any kind of physical activity promotes health. - The risk of pre-mature death (from all causes) decrease by 65% when comparing the least active and most active men and women Physical Activity Recommendation for- Health Effects: USSGO recommendation: - For substantial results in Healthy adults: 150 minutes of moderate-intensity OR at least 75 minutes of vigorous-intensity physical activity per week. - For more extensive results in healthy adults: 300 min moderate or 150 min moderate 180 min vigorous-intensity physical activity per week. normal Inlente 75min : /week - Can be done in multiple bouts of 10 or more minutes per session. moderate boomin : Extensive Intense 250 min /week. Figure 2.2 & mueople of los or more) For Senior adults: moderate Vs. Vigorous Physical Activity Downloaded by Mohammad Ahmed ([email protected])  lOMoARcPSD|36356430 In a long-term (16 years) study by the national institute of aging, the survival rate: - For vigorous exercise group: 84% more excruse =Tcuncal rate of olders. - For moderate exercise group:78% - For no physical activity group: 65% FIGURE 3.3: Survival rates for older adults doing vigorous, moderate, or no exercise, 1992–2008 Other Recommendations by USSGO: - Weight training: 2 or more days a week to promote muscular strength and muscular endurance - An increase in physical activity lowers the risk of HTN, Stroke, heart disease, colon cancer, etc. systemic disease - Physical Activity: for Weight Management. More than 66% of Americans carry extra weight. U.S. Department of Health and Human Services recommends 90 minutes of physical activity per day to prevent weight gain, lose weight, or maintain weight loss. Components Of Physical Fitness: Health-related, and Skill related Health-related fitness components - Cardiorespiratory endurance - Flexibility - Muscular strength - Body composition - Muscular endurance 1. Cardio-respiratory Endurance: - A central component of fitness. Represents the ability of the body to perform prolonged, large-muscle group, rhythmic exercise at moderate-to-high intensity. for e.g., Long-distance run, cycling The heart of a person with Low CR fitness is required to work harder for daily activities and not able to sustain high-intensity physical activities Effects of Cardiorespiratory Endurance Exercises: Downloaded by Mohammad Ahmed ([email protected])  lOMoARcPSD|36356430 ↓ RHR ↑ blood volume/pump muscle metabolism BP viable BV cools down better - The heart pumps more blood per - The body can cool itself better. heartbeat. - Blood vessels become more pliable. - Resting Heart rate(RHR) slows. - Skeletal muscle metabolism - Resting blood pressure decreases increases. - Blood volume improves. Cardiorespiratory Endurance: Effect on Genes Physically fit people also have healthier genes. - Exercise preserves gene structures called telomeres - Shortened and ineffective telomeres trigger illness and death. - Exercise prevents them from shortening Poor CR fitness may lead to heart diseases, type 2 diabetes, stroke, colon cancer, depression, anxiety. 2. Muscular Strength: - Amount of force that muscle can produce in a single maximum effort. Muscular strength is required for: - daily life activities, keeping joints healthy and allows participation in recreational activity. It depends on the size of the muscle and Neuro-muscular activation. - Size and number of Motor Unit no muche strength d Other Benefits of Strength Training: saropeme ↓ health- part Improves body composition. osteoporos - Higher rate of metabolism. joints & > - bores. Strength training also prevents osteoporosis in old age. - Both size and no. of muscle decreases with Aging (aka sarcopenia) leads to a decrease in bone density (osteoporosis). - Makes strength training even more important in advanced age. 3. Muscular Endurance: - The ability of the muscle to remain contracted or to contract repeatedly for a day ↑ longer period. strengt ↑ neusche - Depends on size, ability to store fuel, and metabolic capacity of muscle. enduane & musde - Important for maintaining good posture, antigravity muscles, and injury Pressure prevention. - E.g., Back and abdominal muscle to support the spine 4. Flexibility: - Ability to move joints through their full ranges of motion. - Depends mainly on: ① ② - joint structure and type, length and elasticity of connective tissue and ③ muscle, and nervous system activity. - An important component for daily activities and injury prevention. Downloaded by Mohammad Ahmed ([email protected]) pharynx  50 - 90 50 - 90 12 - 20 12-zu watea 120/80 12080. rest HR b at a 100010. We 10- zonPom01 normal = 50-90 42x3 my MAR ↑ 128186 12 - 20 -used immediately unverted Guse - spee as fat  lOMoARcPSD|36356430 Chapter 4: Muscular Strength and Endurance. Introduction: Muscles make up more than 40% of body mass and are required for - body movement - and as the site of metabolic reactions Muscular strength is the amount of force that can be produced by a muscle in a single max effort. Muscular endurance is the ability to hold or repeat muscular contraction for a long time. Adequate Muscular strength and endurance are vital to health, wellness, and overall quality of life. Structure and organization of Muscle Muscle is made up of muscle cells. - Each muscle cell is known as a “muscle fiber” ⑳ madeener Small bundles of muscle fibers are known as “fascicles” - Epimysium: the outermost connective tissue that surrounds the whole muscle muschetbers ↳ endomysum muscle tuber many - Perimysium: connective tissue surrounding fascicle forms fascles ↳ penysum group oftrides - Endomysium: connective tissue surrounding each muscle fiber ↳ epampum - Myofibrils: Protein content of muscle (Actin and Myosin) Components of Skeletal Muscle Tissue: Downloaded by Mohammad Ahmed ([email protected])  lOMoARcPSD|36356430 ↑ size = hypertrophy Factors Affecting Force Production: number ↑ : hypophath Muscle Mass: ↓ amount - Hypertrophy: Increased size of muscle fibers atrophy. : - Hyperplasia: Increase in the number of muscle fibers - Atrophy: Decrease in the amount of muscle fibers Muscle Fibers: Type I (Slow-twitch fibers) Type II (Fast-twitch fibers) - Red muscle fibers - White muscle fibers - slow contraction speed - High contraction speed - Low force production - High force production. - fatigue-resistant - fatigue quickly - Energy system:? - Energy system:? - Good for endurance activities. - Good for strength and power Most muscle contains both fibers, but their proportion varies with muscle and individual Motor Units: Motor unit: A single motor nerve and total muscle fibers supplied by that motor nerve. - They can be small or large based on no. of muscle fibers supplied by that motor nerve. The amount of force produces by a muscle depends on no. and type of motor unit recruited. Downloaded by Mohammad Ahmed ([email protected])  lOMoARcPSD|36356430 Motor Units: (continued) Motor unit recruitment decreases with age. By the age of 70, 15 % of motor nerves in most people are no longer connected to muscle tissue. - Strength training improves motor connections and muscle quickness in old age. - Strength training can also lessen the bone loss in post-menopausal women. Strength Training and Health Benefits: Strength training helps prevent and manage cardiovascular disease (CVD) and diabetes: - Improving glucose metabolism - Increasing maximal oxygen consumption - Reducing blood pressure - Increasing HDL cholesterol and reducing LDL cholesterol(in some people) - Improving blood vessel health Assessing Muscular Strength and Endurance Strength: assessed by measuring the maximum amount of weight a person can lift in a single effort, is k/a 1 Repetition Maximum(RM) - Common tests: Squat 1 RM test, Bench Press 1RM test - 1RM can be estimated by using multiple repetitions with the submaximal load. (5-RM, 3 RM) Muscular endurance is assessed by counting maximum no. of repetition or maximum duration to hold a contraction. - Common tests: push up, curl up, Plank, squat endurance test. Static (Isometric) Exercise: Exercise involving a muscle contraction without a change in the muscle length or the angle in the joint. - E. g. Tighten abdominal Muscle, using the wall for resistance. - Important strengthening exercise after surgery or injury In every movement, some muscles work statically (stabilizing the joint, maintaining the posture, etc.), which allows other muscles to contract dynamically. Dynamic (Isotonic) Exercise: Exercise involving a muscle contraction with a change in the muscle length Concentric muscle contraction (isometric): - Dynamic contraction where muscle gets shorter as it contracts, Muscle force overcomes external force. “Causing the movements” Eccentric muscle contraction (plyometric) - Dynamic contraction where the muscle lengthens as it generates force; Muscular force is less than the resistance. “Controlling the movement” Downloaded by Mohammad Ahmed ([email protected])