Chapter 1
Physical Fitness & Wellness
I. Introduction
II. Wellness
II. Physical fitness
IV. Wellness, Fitness, & Longevity
V. Fitness Standards
VI. Major Health Problems in the U.S.
VII. Benefits of Physical Fitness & Wellness Programs
VIII. The Wellness Challenge
IX. Safety of Exercise Participation
More people are exercising today? Why???
Evidence links regular exercise and positive lifestyle habits to better health & quality of life
(inactivity & negative habits pose a serious threat to ones health)
Technology has INCREASED inactivity??? Examples???
Chronic disease- diseases associated with unhealthy lifestyle habits
PREVENTION IS THE BEST MEDICINE!!!
Wellness
Improving fitness ALONE isn't enough to lower the risk of disease.
Risk factors- Characteristics which predict which people may develop a certain disease.
Wellness- The constant effort to stay healthy and achieve the highest potential for well-being.
Wellness incorporates fitness, proper nutrition, stress management, disease prevention, spirituality, smoking cessation, personal safety, substance abuse control, regular physical exams, health education, & environmental support.
For a "wellness way of life", an individual must be free of disease AND have no risk factors for disease.
Physical Fitness
The general capacity to adapt & respond favorability to physical effort.
Fitness
components:
Physical fitness is classified into health-related and
skill-related fitness.
Health-Related fitness components:
1. Cardiovascular endurance
2. Muscular strength & endurance
3. Muscular flexibility
4. Body composition
Skill-Related fitness components:
1. Agility
2. Balance
3. Coordination
4. Power
5. Reaction time
6. Speed
In terms of
preventative medicine, the main emphasis of fitness should be on
the Health-Related
components!
Wellness, Fitness, and Longevity
Over the past few years, Cardiovascular deaths have dropped significantly-- Because of higher levels of wellness.
Studies have shown an inverse relationship between exercise and premature cardiovascular mortality rates
* Mortality drops
with moderate levels of fitness
* Greater protection can be obtained by eliminating other risk
factors
Fitness Standards
Health fitness Standards
* The Lowest fitness requirements for maintaining good health
* The highest jump in benefits is between low & moderate fitness
Physical fitness Standards
* Higher than the health fitness standards
* Having the ability to enjoy most daily & recreational activities
* Should allow older people to carry out youthful activities
Each individual must decide on personal objectives for a fitness program.
Major Health
Problems in the U.S.
The major causes of death in the U.S. are lifestyle-related!
(more than 50% of all disease is self-controlled)
Approximately 70% of deaths in the U.S. are caused by cardiovascular disease & cancer
Cardiovascular Disease (Most common)
* heart and blood vessel disease
* estimated cost in 1993 = $117 Billion!
* In one of five cardiovascular deaths, sudden death is the initial symptom
* Most risk factors are reversible & preventable through lifestyle changes
Cancer(2nd leading cause of death in the U.S.)
* An uncontrolled growth & spread of abnormal cells in the body
* cells can be benign or malignant
* if the spread of cells isn't controlled, death occurs!
* Medical costs for 1990 = $104 Billion
* Evidence suggests that about 80% of all cancer can be prevented through lifestyle
behaviors.
* Recommendations: diet high in foods from the cabbage family and vegetables, high in
fiber, vitamins A & C, and low in fat
* Tobacco use and obesity should be eliminated!
Benefits of Physical Fitness & Wellness Programs
Active people
usually feel better and live longer!
The greatest benefit is "Quality of Live!"
Other benefits:
1. Improves cardiovascular system
2. Better muscle tone, strength, & endurance
3. Improves flexibility
4. Helps maintain weight/fat
5. Improves physical appearance
6. Lowers risk for chronic disease
7. Decreases mortality rates
8. Lowers BP/Diabetes
9. Helps people sleep better
10. Helps prevent low back pain
There is also an
economic impact!
1989 avg. health care cost per person in the U.S.-- $2354
The Wellness Challenge for the turn of the Century
Biggest Challenge is to teach people how to take control of their health!
To significantly improve longevity and quality of life:
1. Participate in a lifetime exercise program (20-30 min. at least 3 times/week)
2. Do not smoke
3. Eat right
4. Maintain proper body wt.
5. Get sufficient rest
6. Decrease Stress
7. Avoid alcohol
8. Maintain Healthy relationships
9. Be informed about the environment
10. Take personal safety measures
Safety of Exercise
Participation
There are some small (but real) risks of problems during exercise:
1. Abnormal BP
2. Irregular heart rhythm
3. Fainting
4. Heart attack
Health history Questionnaire
* Before engaging in any program one should take a health history questionnaire
(lab 1A)(Pg. 219)
* If there is ANY descrepecancy you should consult a physician before beginning a
program.
HR & BP
Heart Rate can be determined by counting the pulse on the wrist (radial artery) or
neck (corotid artery)
A lower resting HR usually represents a stronger heart
Resting HR usually decreases as cardiovascular endurance increases
Blood Pressure is
assessed with a stethoscope & Blood pressure cuff
* Typical blood pressure reading: (120/80)
* systolic BP- Place where the pulse is first heard
* diastolic BP- Place where the pulse sound disappears
{daily fitness schedule-reminder}