Concepts of Fitness and Wellness 2e, 2018

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Concepts of Fitness and Wellness Scott Flynn, Jonathan Howard, Lisa Jellum, Althea Moser Table of Contents 1. Healthy Behaviors 2. Fitness Principles 3. Cardiorespiratory Fitness 4. Muscular Fitness 5. Flexibility 6. Body Composition 7. Nutrition 8. Weight Management 9. Stress 10. Cardiovascular Disease 11. Cancer 12. Substance Use and Abuse 13. Sexually Transmitted Infections Concepts of Fitness and Wellness by Scott Flynn, Jonathan Howard, Lisa Jellum, Althea Moser is licensed under a Creative Commons Attribution-NonCommercial- NoDerivatives 4.0 International License.
Healthy Behaviors and Wellness Objectives: • Define the nine dimensions of wellness • Identify health problems in the United States • Identify the behaviors that promote wellness • Behavior Modification: how change occurs, barriers to change, and how to successfully overcome barriers and make lasting lifestyle changes Why Study Wellness? As most college students do, you have probably set goals. Obviously, your individual goals differ from those of your fellow classmates, but everyone’s goals share one common attribute: their intention to improve individual wellbeing. However, there are as many ideas about how to do that as there are individuals. Do your goals involve making more money, achieving better health, improving your relationships? Holistic wellness involves all those aspects of life and more. This chapter explains the importance of overall wellness, which is about more than being physically and mentally healthy, free from illness and disease. In fact, the study of wellness incorporates all aspects of life. Achieving overall wellness means living actively and fully. People in this state exude confidence, optimism, and self-efficacy; they have the energy reserves to do what needs to be done today and to plan for a better tomorrow. The most effective and transformative goals are those designed to achieve the highest level of personal wellness. Dimensions of Wellness Wellness is a familiar term, but what is its true definition? Is it simply the absence of disease? This chapter will define all the components of holistic wellness and describe the factors that contribute to not only a person’s physical and mental health, but also their ability to develop, thrive, succeed, enjoy life, and meet challenges head on with confidence and resolve. To achieve this type of overall wellness, a person must be healthy in nine interconnected dimensions of wellness: physical, emotional, intellectual, spiritual, social, environmental, occupational, financial, and cultural. A description of each dimension follows. The Nine Dimensions of Wellness • Physical Wellness People who are physically well actively make healthy decisions on a daily basis. They eat a nutritionally balanced diet; they try to get an adequate amount of sleep, and they Healthy Behaviors and Wellness 1
Page 1 and 2: Open Textbook Georgia Highlands Col
Page 3: Authors Scott Flynn, Lisa Jellum, J
Page 7 and 8: • Cultural Wellness Culturally we
Page 9 and 10: • Stage 2: Contemplation In this
Page 11 and 12: • The model assumes that individu
Page 13 and 14: improve your success, focus on one
Page 15 and 16: Terminology Checklist: Health- Abse
Page 17 and 18: Fitness Principles By Scott Flynn O
Page 19 and 20: activity. Exercise is a planned, st
Page 21 and 22: ensure continued gains and to avoid
Page 23 and 24: overstressing the athlete. This tra
Page 25 and 26: marches on, most of these new conve
Page 27 and 28: you walk and jog, how to be safe du
Page 29 and 30: need to dedicate more workout time
Page 31 and 32: hydration in the heat, and use warm
Page 33 and 34: shoes and socks dry and clothing fr
Page 35 and 36: References: 1. Center for Disease C
Page 37 and 38: The article linked below describes
Page 39 and 40: ATP production for events lasting l
Page 41 and 42: heart rate reserve, or 55-90% of pe
Page 43 and 44: accuracy, the Karvonen method is su
Page 45 and 46: 1. Which of the following is one of
Page 47 and 48: Skeletal Muscle Structure and Funct
Page 49 and 50: muscle is responsible for the movem
Page 51 and 52: endurance level of fast-twitch fibe
Page 53 and 54: since progress is made during the r
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commonly employed for rehabilitatio
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the bench press and squat. • Alte
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Test Your Knowledge 1. What is the
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Flexibility Objectives: • Define
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• Increased blood flow Blood carr
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proprioceptors are called muscle sp
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causing autogenic inhibition. Becau
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Assessing Your Flexibility Laborato
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Sources 1. Gummelt, D, The Impact o
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Diseases Associated with Excessive
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Body Fat Distribution Body composit
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density = mass/volume. The mass and
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Of more concern are the increasing
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android shape is also called the
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Flynn | BODY COMPOSITION 12
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Micronutrients • Vitamins These c
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corn syrup as an alternative to suc
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water-soluble. Fat-soluble vitamins
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References & Links Lindshield, B. L
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to lose a pound a week, a dieter ne
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If you are consistently achieving a
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Calories Used per Hour in Common Ph
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For things I cannot avoid, can I do
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Stress Objectives: • Define stres
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What Are the Strategies for Managin
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Terminology Checklist: Stress- the
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Cardiovascular Disease By Lisa Jell
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• Age There is a strong correlati
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Jellum | CARDIOVASCULAR DISEASE 5
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substances, such as the chemicals i
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The following link explains how to
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Skin Cancer able to detect prostate
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Most cancer risks, as well as prote
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increases the risk of endometrial c
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Terminology Checklist: Cancer: The
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Substance Use and Abuse By Althea K
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Risk and Protective Factors for Dru
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Watch the video linked below to lea
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Source: National Institute on Drug
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almost half of them among young peo
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HPV 8 is the most common STD/STI. M
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virus to their infants during deliv
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Test Your Knowledge: 1. AIDS is alw
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7. Centers for Disease Control and
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