Introduction to Fitness Chapter 1

Wellness Continuum

Wellness: The New Health Goal Wellness= optimal health and vitality Dimensions of Wellness Physical Wellness Intellectual Wellness Spiritual Wellness Interpersonal and Social Wellness Environmental and Planetary Wellness

Wellness= optimal health and vitality

Dimensions of Wellness

Physical Wellness

Intellectual Wellness

Spiritual Wellness

Interpersonal and Social Wellness

Environmental and Planetary Wellness

New Opportunities, New Responsibilities Infectious diseases, caused by invading microorganisms, were leading causes of death a century ago. Chronic diseases, caused by a variety of lifestyle and other factors, are the leading causes of death today.

Infectious diseases, caused by invading microorganisms, were leading causes of death a century ago.

Chronic diseases, caused by a variety of lifestyle and other factors, are the leading causes of death today.

Leading Causes of Death Overall Heart Disease Cancer Stroke Chronis lower respiratory diseases (emphysema, chronic bronchitis) Unintentional injuries (accidents) Diabetes

Heart Disease

Cancer

Stroke

Chronis lower respiratory diseases (emphysema, chronic bronchitis)

Unintentional injuries (accidents)

Diabetes

Leading Causes of Death by Age (these are only immediate causes) Ages 15-24 Unintentional Injuries Homicide Suicide Cancer Heart Disease Congenital Defects HIV/AIDS Ages 25-44 Unintentional Injuries Cancer Heart Disease Suicide HIV/AIDS Homicide Chronic Liver Disease

Ages 15-24

Unintentional Injuries

Homicide

Suicide

Cancer

Heart Disease

Congenital Defects

HIV/AIDS

Ages 25-44

Unintentional Injuries

Cancer

Heart Disease

Suicide

HIV/AIDS

Homicide

Chronic Liver Disease

Behaviors That Contribute to Wellness Be physically active Choose a healthy diet Maintain a healthy body weight Manage stress effectively Avoid tobacco and drug use and limit alcohol consumption Protect yourself from disease and injury

Be physically active

Choose a healthy diet

Maintain a healthy body weight

Manage stress effectively

Avoid tobacco and drug use and limit alcohol consumption

Protect yourself from disease and injury

Actual Causes of Death in the United States (deaths per year) Smoking 435,000 Diet and inactivity 400,000 Alcohol 65,000 Microbial agents 75,000 Toxic agents 55,000 Motor vehicles 43,000 Firearms 29,000 Sexual behavior 20,000 Illicit drug use 17,000

Smoking 435,000

Diet and inactivity 400,000

Alcohol 65,000

Microbial agents 75,000

Toxic agents 55,000

Motor vehicles 43,000

Firearms 29,000

Sexual behavior 20,000

Illicit drug use 17,000

Public Health Achievements

Physical Activity and Exercise for Health and Fitness Physical activity levels have declined Healthy People 2010 : More than 55% of U.S. adults do not engage in recommended amounts of activity 25% are not active at all

Physical activity levels have declined

Healthy People 2010 :

More than 55% of U.S. adults do not engage in recommended amounts of activity

25% are not active at all

Physical Activity on a Continuum Physical activity = any body movement carried out by the skeletal muscles and requiring energy Exercise = planned, structured, repetitive movement of the body designed to improve or maintain physical fitness Physical Fitness = a set of physical attributes that allows the body to respond to the demands and stress of physical effort (“fit for what”?)

Physical activity = any body movement carried out by the skeletal muscles and requiring energy

Exercise = planned, structured, repetitive movement of the body designed to improve or maintain physical fitness

Physical Fitness = a set of physical attributes that allows the body to respond to the demands and stress of physical effort (“fit for what”?)

Lifestyle Physical Activity For health promotion: Expend about 150 calories—equivalent to 30 minutes of brisk walking—on most days For health promotion and weight management: Engage in 45-60 or more minutes of activity on most days

For health promotion:

Expend about 150 calories—equivalent to 30 minutes of brisk walking—on most days

For health promotion and weight management:

Engage in 45-60 or more minutes of activity on most days

Health-Related Components of Physical Fitness Health-related fitness = physical capacities that contribute to health Five components: 1. Cardiorespiratory endurance = the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity. Example: running

Health-related fitness = physical capacities that contribute to health

Five components:

1. Cardiorespiratory endurance = the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity. Example: running

Health-Related Components of Physical Fitness 2. Muscular Strength = the amount of force a muscle can produce with a single maximum effort. E.g. leg press of 50 lbs 3. Muscular endurance = The ability of a muscle or group of muscles to remain contracted or to contract repeatedly. E.g. 30 bicep curls using 3 lbs dumbbells 4. Flexibility = the ability to move joints through their full range of motion 5. Body composition = the proportion of fat and fat-free mass (muscle, bone, and water) in the body (Body fat %, BMI)

2. Muscular Strength = the amount of force a muscle can produce with a single maximum effort. E.g. leg press of 50 lbs

3. Muscular endurance = The ability of a muscle or group of muscles to remain contracted or to contract repeatedly. E.g. 30 bicep curls using 3 lbs dumbbells

4. Flexibility = the ability to move joints through their full range of motion

5. Body composition = the proportion of fat and fat-free mass (muscle, bone, and water) in the body (Body fat %, BMI)

Skill-Related Components of Fitness (mostly sport-specific) Speed e.g. sprinting Power e.g. high jumping Agility e.g. soccer dribbling around players Balance e.g. static or dynamic Coordination e.g. eye-hand coordination Reaction Time e.g. start from a jumping block in swimming

Speed e.g. sprinting

Power e.g. high jumping

Agility e.g. soccer dribbling around players

Balance e.g. static or dynamic

Coordination e.g. eye-hand coordination

Reaction Time e.g. start from a jumping block in swimming