Physical Fitness and Wellness Chapter 1 PDF

Physical Fitness and Wellness Chapter 1 Principles and Labs for Fitness & Wellness Werner W. K. Hoeger and Sharon A. Hoeger Chapter 1 Objectives Understand:  Health and fitness consequences of inactivity  Benefits and significance of participating in a wellness p...

Physical Fitness and Wellness Chapter 1 Principles and Labs for Fitness & Wellness Werner W. K. Hoeger and Sharon A. Hoeger Chapter 1 Objectives Understand:  Health and fitness consequences of inactivity  Benefits and significance of participating in a wellness program Learn:  How to monitor daily activity level  How to measure resting heart rate and blood pressure  Physical Activity Guidelines for Americans Define:  Dimensions of wellness  Physical fitness Chapter 1 Objectives Identify:  Major U.S. health problems  Whether you can safely participate in an exercise program  Health and skill-related components of physical fitness Recognize the differences between:  Physical fitness, health promotion and wellness  Health and physical fitness standards Health and health threats Health defined  State of complete well-being – not just the absence of disease or infirmity Threats to health in America 1.Tobacco use 2.Sedentary Death Syndrome (SeDS)  Cause of deaths attributed to a lack of regular physical activity  Sedentary: a person who is relatively inactive and whose lifestyle is characterized by a lot of sitting Three factors affect health and longevity Life expectancy Defined  The number of years a person is expected to live based on the person’s birth year  Healthy life expectancy (HLE)  is defined as the years of illness subtracted from life expectancy Leading U.S. health problems Prevention activities  Cardiovascular disease and cancer prevention are discussed in detail in later chapters  Chronic Lower Respiratory Disease 1. Avoid tobacco use and tobacco smoke 2. Low sodium, low fat, nutrient dense diet 3. Staying physically active 4. Pneumonia vaccine if over 50 years old 5. Avoid swimming pools if sensitive to chlorine vapor Prevention activities  Accidents  Avoid cell phone use while driving  Wear seatbelt  Avoid alcohol and drug abuse Physical activity and exercise  Physical Activity  Bodily movement produced by skeletal muscles  Exercise  Type of physical activity that requires planned, structured and repetitive bodily movement to improve or maintain one or more components of physical fitness Moderate physical activity improves health  Moderate Physical Activity  Activity that uses 150 calories of energy per day, or 1,000 calories per week  Recommendations to meet this minimum activity level:  Perform the activity in 30-minute continuous segments over 5 days  If not possible, perform three sessions of 10 minutes per day, 5 days per week Increased activity is recommended More moderate activity is recommended to prevent weight gain, sustain weight loss and lower risk of disease Federal Guidelines for Weekly Physical Activity Adults and older adults 2 hours and 30 minutes of moderate activity –OR- 1 hour and 15 minutes of vigorous exercise* Strength building 2 days/week Gain more benefits with increased aerobic exercise Increase moderate activity to 500 minutes – OR- Increase vigorous activity to 2 hours and 30* minutes *Or, an equivalent combination of both Federal Guidelines for Weekly Physical Activity Children 6 years of age and older and Adolescents 1 hour or more per day of moderate or vigorous activity with 3 days having vigorous-intensity activity Strength building activities 3 days/week Pregnant and Postpartum Women Women who are not already doing vigorous exercise should get 2 hours and 30 minutes of moderate exercise spread out over week Women who regularly engage in vigorous exercise can continue and should talk with health care provider about their activity level National Physical Activity Plan Strategies to increase physical activity of whole population  Policies for business and schools to promote physical activity  Early childhood education  Improve access and opportunity to physical activity  Establish performance measures for active travel  Enhance parks and recreation infrastructure Monitor daily activity with a pedometer Pedometer: a device that senses body motion and counts footsteps  Active lifestyle = 10,000 steps/day Prevention of disease  Physical activity is just one aspect of disease protection  Health promotion and wellness programs focus on lifestyle and physical fitness  Health promotion:  Science and art of enabling people to increase control over their lifestyle to move toward state of wellness Wellness  Defined: Is a constant and deliberate effort to stay healthy and achieve the highest potential for well-being Defining dimensions of wellness Physical Wellness Good physical fitness and confidence in your personal ability to take care of health problems Emotional Wellness Ability to understand your own feelings, accept your limitations and achieve emotional stability Mental Wellness State in which your mind is engaged in lively interaction with the world around you Defining dimensions of wellness Social Wellness Ability to relate well to others, both within and outside the family unit Environmental Wellness Capability to live in clean and safe environment that is not detrimental to health Spiritual Wellness Sense of meaning and direction in life and a relationship to a higher being Prayer Altruism Physical activity prolongs life Physical activity level and mortality have an inverse relationship Physical fitness Physical fitness Ability to meet the ordinary, as well as unusual, demands of daily life safely and effectively without being overly fatigued and still have energy left for leisure and recreational activities Two types of physical fitness Health-related fitness Fitness programs prescribed to improve the individual’s overall health to lower the risk of premature hypokinetic diseases Ability to perform activities of daily living without undue fatigue Skill-related fitness Fitness components important for success in skillful activities and athletic events Agility, balance, coordination, reaction time, speed and power Health fitness standards  Define the lowest fitness necessary for maintaining good health, decreasing the risk for chronic diseases and lowering the incidence of muscular-skeletal injuries  Measured through cardiorespiratory endurance (VO2max):  VO2max = maximal amount of oxygen the body is able to utilize per minute of physical activity Physical fitness standards  Fitness level that allows a person to sustain moderate-to-vigorous physical activity without undue fatigue and the ability to closely maintain this level throughout life  Higher than health standards and require a more intense exercise program Benefits of fitness Health benefits Better quality of life and fewer health problems Brain function Higher academic performance, protection against age-related loss of cognitive function and depression Economic benefits Improved health increases productivity and reduces health care costs Assessment of Resting Heart Rate  Check heart rate early in the morning before getting out of bed or in the evening after sitting for 30 minutes  Bradycardia: slower heart rate than normal Assessment of Blood Pressure  Measured with sphygmomanometer and stethoscope  Sphygmomanometer is inflated 30-40 mmHg above where pulse is no longer clear  Results are recorded as the cuff is deflated and sounds are heard through the stethoscope Systolic Blood Pressure Point where sound of pulse becomes audible Diastolic Blood Pressure Point where sound disappears Resting blood pressure guidelines