"Physical Fitness and Wellness"
Personal Wellness Forrest Dolgener, Ph.D. WRC 129 Dolgener@uni.edu 273-6479 Chapter 1: Introduction to Wellness, Fitness, and Lifestyle Management Chapter 2: Basic Principles of Physical Fitness Forrest Dolgener, Ph.D. Why Are We Here? • Convince you that a healthy, wellness oriented lifestyle is something you really want to participate in • Provide you with necessary skills and knowledge so you are able to adhere to a wellness lifestyle Health • Traditional view – absence of disease, pain or disability • Contemporary view (WHO) – achievement of – Physical well-being – Mental well-being – Social well-being Wellness • The constant and deliberate effort to stay healthy and achieve the highest potential for well-being. • Living a lifestyle that optimizes all aspects of health. Benefits of a Wellness Lifestyle • To the Nation – Reduction in health care costs – Maintenance of productive work force • To the individual – Reduced health care costs – Increased longevity – Increased quality of life Healthy life 65.4 years Impaired life 11.5 years Life expectancy 76.9 years Fig. 1.4 Factors Affecting Health Fig. 1.15 1 .0 Relative risk of heart disease 0 .8 0 .6 0 .4 0 .2 0 Five i Four o T h r ee No ne 1.2 Num b er o f lo w - r isk lif est y le f ac t o r s Is Change Necessary? • In order to adopt a wellness lifestyle, most individuals have to change a number of behaviors. • Changing behaviors is the most difficult aspect of living a wellness lifestyle. • The barriers to change must be overcome. Common Barriers to Change • Procrastination • Preconditioned cultural beliefs • Gratification • Risk complacency • Complexity • Indifference and Helplessness • Rationalization • Invincibility Transtheoretical Model of Change • Pre-contemplation • Contemplation • Preparation • Action • Maintenance • Termination Model of progression and relapse. Goal Setting • Well planned • Measurable • Personalized • Time-specific • Written • Monitored • Realistic • Evaluate & Modify • Short/Long-term Physical Activity vs Exercise • Physical Activity – bodily movement produced by skeletal muscles that requires energy expenditure and produces progressive health benefits • Exercise – a type of physical activity that is planned and structured with the intent of improving or maintaining physical fitness. Surgeon’s General’s Report on Physical Activity and Health • People who are usually inactive can improve their health and wellness by becoming even moderately active on a regular basis • Physical activity need not be strenuous to achieve health benefits • Greater health benefits can be achieved by increasing the amount of physical activity Washing and waxing a car for 45-60 minutes Less Vigorous, Washing windows or floors for 45-60 minutes More Time Playing volleyball for 45 minutes Playing touch football for 30-45 minutes Gardening for 30-45 minutes Wheeling self in wheelchair for 30-40 minutes Walking 1 3/4 miles in 35 minutes (20 min/mile) Basketball (shooting baskets) for 30 minutes Bicycling 5 miles in 30 minutes Dancing fast (social) for 30 minutes Pushing a stroller 1 1/2 miles in 30 minutes Raking leaves for 30 minutes Walking 2 miles in 30 minutes (15 min/mile) Water aerobics for 30 minutes Swimming laps for 20 minutes Wheelchair basketball for 20 minutes Basketball )playing a game) for 15-20 minutes Bicycling 4 miles in 15 minutes Jumping rope for 15 minutes Running 1 1/2 miles in 15 minutes (10 min/mile) Shoveling snow for 15 minutes More Vigorous, Stairwalking for 15 minutes Less Time 2.2 Fitness vs Health • To produce health benefits, the intensity, duration, and frequency of activity is less than that required to produce improved fitness. • Improved fitness is measured by how much exercise you can do. Improved health is measured by improved physiologic function of body systems. Principles of Physical Training • Specificity • Progressive Overload • Reversibility • Individual Differences