Physical Fitness and Wellness by IPEn3Z4


									Personal Wellness
Forrest Dolgener, Ph.D.

        WRC 129
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
• Traditional view – absence of disease, pain
  or disability
• Contemporary view (WHO) – achievement
  – Physical well-being
  – Mental well-being
  – Social well-being
• The constant and deliberate effort to stay
  healthy and achieve the highest potential for
• 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

                                               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
• 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

           Fitness vs Health
• To produce health benefits, the intensity,
  duration, and frequency of activity is less
  than that required to produce improved
• 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

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