health and wellness

2. INTRODUCTION TO HEALTH AND WELLNESS
• BASIC FACTS ABOUT HEALTH AND WELLNESS.
• HEALTH IS MORE THAN FREEDOM FROM ILLNESS AND DISEASE.
• WELLNESS REFLECTS ABOUT HOW ONE FEELS ABOUT LIFE AND ITS
ABILITY TO FUNCTION EFFECTIVELY.
• FACTS ABOUT PHYSICAL FITNESS.
• IS A MULTIDIMENSIONAL STATE OF BEING.
• THE HEALTH-RELATED COMPONENTS OF PHYSICAL FITNESS IS
DIRECTLY ASSOCIATED WITH GOOD HEALTH.
• THE SKILL-RELATED COMPONENTS OF PHYSICAL FITNESS ARE MORE
ASSOCIATED WITH PERFORMANCE THAN GOOD HEALTH.
• HEALTHY LIFESTYLE.
• LIFESTYLE CHANGE IS CONSIDERED THE BEST WAY OF PREVENTING
ILLNESS AND EARLY DEATH IN OUR SOCIETY.
• HELP PHILOSOPHY.
• HEALTH IS AVAILABLE TO EVERYONE FOR A LIFETIME- AND IT’S
PERSONAL.

3. SELF-MANAGEMENT AND SELF-PLANNING
• USING SELF MANAGEMENT SKILLS TO ADHERE TO HEALTHY
LIFESTYLE BEHAVIORS.
• FACTS ABOUT LIFESTYLE CHANGE
• PEOPLE WANT TO MAKE CHANGES BUT ARE UNABLE TO DO SO.
• PEOPLE DO NOT MAKE LIFESTYLE CHANGES OVERNIGHT. RATHER
PEOPLE PROGRESS BACKWRDS AND FORWARD THROUGH SEVERAL
STAGES OF CHANGE.
• FACTORS THAT PROMOTE LIFESTYLE CHANGE.
• PERSONAL FACTORS
• PREDISPOSING FACTORS
• ENABLING FACTORS
• REINFORCING FACTORS
• LEARNING SELF-MANAGEMENT SKILLS CAN HELP ALTER FACTORS
THAT LEAD TO HEALTHY LIFESTYE CHANGE.
• ASSESING YOUR CURRENT SELF-MANAGEMENT SKILLS PROVIDES A
BASIS FOR FUTURE SKILL DEVELOPMENT.

4. PREPARING FOR PHYSICAL ACTIVITY
• THE FACTS TO CONSIDER BEFORE DOING A PHYSICAL ACTIVITY
• DRESS CODE
• PROPER FOOTWEAR
• ESTABLISHING MEDICAL READINESS
• FACTS TO CONSIDER DURING PHYSICAL ACTIVITY
• WARM UP EXERCISE,WORKOUT AND THE COOL-DOWN EXERCISE.
• FACTS TO CONSIDER DURING HEAT AND IN OTHER ENVIROMENTS
• HEAT RELATED ILLNESS CAN OCCUR IF PROPER HYDRATION IS NOT
MAINTAINED.
• HIGH ALTITUDE AND AIR POLLUTION MAY LIMIT PERFORMANCE AND
REQUIRE ADAPTATION OF NORMAL PHYSICAL ACTIVITY.
• FACTS ABOUT SORENESS AND INJURY
• UNDERSTANDING SORENESS CAN HELP YOU PERSIST IN PHYSICAL
ACTIVITY AND AVOID PROBLEMS.
• BEING ABLE TO TREAT MINOR INJURIES WILL HELP REDUCE THEIR
NEGATIVE EFFECTS.
• REGULAR, DAILY PHYSICAL ACTIVITY HELPS IMPROVE HEALTH,
FITNESS AND QUALITY OF LIFE.

5. ANTHROPOMETRY
• IS THE STUDY OF THE MEASUREMENTS OF HUMAN BODIES IN TERMS
OF DIMENSIONS ON BONES, MUSCLES AND ADIPOSE TISSUE(FAT).
• LEARNT ABOUT THE 4 BASIC ANTHROPOMETRIC MEASUREMENTS
• THE BODY MASS INDEX(BMI)
• WAIST HIP CIRCUMFERENCE/WAIST TO HIP RATIO CHART
• WEIGHT
• HEIGHT
• IT HELPS TO IDENTIFY INCREASED RISKS FOR HYPERTENSION,
ADULT- ONSET DIABETES MELLITUS, CARDIOVASCULAR DISEASE,
GALLSTONES, ARTHRITIS AND OTHER DISEASE, AND FORMS OF
CANCER.

6. THE PRINCIPLES OF PHYSICAL ACTIVITY
• THE FACTS ABOUT THE FIT FORMULA
• IT HELPS IN APPLYING THE OVERLOAD PRINCIPLE AND ITS
COLLARIES.
• THE THRESHOLD OF TRAINING AND TARGET ZONE CONCEPTS HELPS
YOU USE THE FITT FORMULA.
• THE PHYSICAL ACTIVITY PYRAMID
• CLASSIFIES ACTIVITIES BY TYPE AND ASSOCIATED BENEFITS.
• LIFESTYLE ACTIVITIES ARE AT THE BASE.
• ACTIVE AEROBICS AND ACTIVE SPORTS AND RECREATION ARE AT
THE SECOND LEVEL.
• FLEXIBILITY AND MUSCLE EXERCISE ARE AT THE THIRD LEVEL.
• THE PROPORTIONS OF ADULTS MEETING THE NATIONAL HEALTH
GOALS VARIES WITH ACTIVITY TYPES, GENDER, AGE AND VARIETY
OF ACTIVITIES.
• A SELF ASSESMENT CAN HELP YOU DETERMINE FUTURE ACTIVITY
GOALS.

7. THE HEALTH BENEFITS OF PHYSICAL ACTIVITIES.
• FIRSTLY, THEY CAN AID IN DISEASE/ILLNESS PREVENTION SUCH AS
HYPOKINETIC CONDITIONS AND CARDIOVASCULAR DISEASES.
• SECOND, PHYSICAL ACTIVITY AND FITNESS CAN BE SIGNIFICANT
CONTRIBUTORS TO DISEASE/ILLNESS TREATMENT. IT HAS BEEN
SHOWN TO BE EFFECTIVE IN ALLEVATING SYMPTOMS AND AIDING
REHABILITATION AFTER ILLNESS.
• FINALLY, PHYSICAL ACTIVITY AND FITNESS ARE METHODS OF
HEALTH AND WELLNESS PROMOTION. THEY CONTRIBUTE TO
QUALITY LIVING ASSOCIATED WITH WELLNESS, THE POSTIVE
COMPONENT OF HEALTH.

8. LIFESTYLE PHYSICAL ACTIVITY
• ARE ACTIVITIES THAT CAN BE EASILY INTERGRATED INTO DAILY
LIVING.
• SOME SPORTS AND RECREATIONAL ACTIVITIES CAN BE CONSIDERED
LIFESTYLE ACTIVITIES.
• HEALTH BENEFITS
• IT PROMOTES METABOLIC FITNESS AND HAS WELLNESS BENEFITS.
• THERE IS ALSO A BASIC RECOMMENDATION OUTLINED FOR
PHYSICAL ACTIVITY WHICH CONSISTS OF 30 MINS OF EXERCISE.
• A COMBINATION OF SEVERAL ACTIVITIES CAN BE USED TO
ACCUMULATE LIFESTYLE ACTVITIES.
• THIS INCLUDES AEROBIC AND ANEROBIC PHYSICAL ACTIVITIES SUCH
AS BRISK WALKING, LAWN MOWING, SHOVELING SOCIAL DANCING
AND MANY MORE.

9. CARDIOVASCULAR FITNESS
• CARDIOVASCULAR FITNESS MEANS A LOT OF THINGS FOR MANY
DIFFERENT PEOPLE.
• IT COULD MEAN A FIT HEART MUSCLE, A FIT VASCULAR SYSTEM, FIT
RESPIRATORY SYSTEM AND BLOOD AS WELL AS A FIT MUSCLE
TISSUE THAT IS CAPABLE OF USING OXYGEN.
• CARDIOVASCULAR FITNESS HELPS REDUCE RISKS OF HEART
DISEASE, OTHER HYPOKINETIC CONDITIONS AND REDUCES RISKS OF
EARLY DEATH.
• DURATION IS AROUND 20 TO 60 MINS.
• LEARNING TO COUNT HEART RATE AT REST AND AFTER ACTIVITY
WILL ALSO HELP IN MONITORING THE INTENSITY OF YOUR ACTIVITY.

10. FLEXIBILITY
• LONG MUSCLE -TENDON UNIT IS IMPORTANT FOR FLEXIBILITY.
• IT IS NOT THE SAME THING AS STRETCHING
• HEALTHY BENEFITS
• HELPS PREVENT MUSCLE STRAIN AND SUCH ORTHOPEDRIC
PROBLEMS.
• HELPS IN MAINTAINING AND ACHIEVING OPTIMAL POSTURE.
• MAY REDUCE RISK OF MUSCLE STRAIN AND IS EFFECTIVE IN
HELPING OLDER ADULTS MOVE AROUND EASILY.
• STRETCHING METHODS
• STATIC STRETCHING-BELIEVED TO CAUSE LESS INJURY AND IS
HIGHLY RECOMMENDED.
• PNF(PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION)
• BALISTIC STRETCHING
• THERE IS A MINIMUM AMOUNT OF EXERCISE(THRESHOLD TRAINING)
• AND AN OPTIMAL AMOUNT OF EXERCISE(TARGET ZONE) NEEDED
TO DEVELOP FLEXIBILITY.
• BENEFITS OF STRETCHING- EFFECTIVE IN RELIEVING MUSCLE
SPASMS AND PREVENTS AND RELIEVES CASES OF DYSMENORRHEA
IN WOMEN.

11. MUSCLE FITNESS
• THERE ARE TWO COMPONENTS OF MUSCLE FITNESS WHICH
INCLUDE STRENGTH AND MUSCULAR ENDURANCE.
• PROGRESSIVE RESISITANCE EXERCISE(PRE) IS THE TYPE OF
PHYSICAL ACTIVITY DONE WITH THE INTENT OF IMPROVING
MUSCLE FITNESS.
• HEALTH BENEFITS
• IS ASSOCIATED WITH REDUCED RISK OF INJURY.
• HELPS IN GOOD POSTURE AND HELPS IN REDUCED BACK
PROBLEMS.
• CONTRIBUTES TO WEIGHT CONTROL.
• HELPS REDUCES THE RISK FOR OSTEOPOROSIS.
• THE MAIN TYPES OF PRE ARE ISOTONIC, ISOMETRIC AND
ISOKINETIC.
• THERE ARE DIFFERENT THRESHOLDS AND TARGET ZONES FOR
MUSCLE FITNESS DEVELOPMENT AND IS BASED ON YOUR
PERCENTAGE OF YOUR 1 REPETITION MAXIMUM(RPM)

12. BODY MECHANICS; POSTURE AND CARE OF THE BACK
AND NECK.
• THE FACTS ABOUT POSTURE
• IT HAS AESTHETIC BENEFITS AS PROPER POSTURE ALLOWS THE
BODY SEGMENTS TO BE BALANCED.
• FACTS ABOUT BACKACHES AND NECKACHES
• POOR POSTURE ESPECIALLY LORDOSIS, CAN CAUSE BACK STRAIN
AND PAIN AND CAN MAKE THE BACK MORE SUSCEPTIBLE TO
INJURY.
• KYPHOSIS IS A CONTRIBUTING FACTOR TO NECK PAIN.
• PREVENTION AND INTERVENTION
• PRACTISING GOOD BODY POSTURE AND GOOD BODY MECHANICS
• EXERCISE IS FREQUENTLY A PRESCRIBED TREATMENT FOR BACK
AND NECK PAIN AS IT CORRECTS MUSCLE IMBALANCES WHICH
OFTEN CONTRIBUTES TO THE PROBLEM.
• STRETCHING AND STRENGTHENING EXERCISES FOR THE NECK CAN
HELP PREVENT AND RELIEVE NECK PAIN.

13. THE END
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