Download The Six Dimensions of Wellness

How We Learn
The Percentage (%) Of Information That We Retain When We:
10% Read
20%
Hear
30% See
50% See and Hear
70% Discuss
80% Experience
95% S H A R E
0
20
40
60
80
100
Based on work by William Glasser
Mayfield Publishing Company
114
Fit and Well for Life

Adopting a wellness lifestyle is
the most important thing you can
do to ensure a high quality of life
for yourself, both now and in the
future by delaying the aging
process.
Mayfield Publishing Company
5
Developing a Behavior
Change Plan
1. What you do today determines
where you will be tomorrow
2. Make a personal contract
3. This class is about choices
4. Renamed “Delaying the
Aging Process”
Mayfield Publishing Company
1
The Six Dimensions of
Wellness
Physical wellness
 Emotional wellness
 Intellectual wellness
 Spiritual wellness
 Interpersonal and social wellness
 Environmental wellness

Mayfield Publishing Company
7
Fitness Definitions



Fitness: the ability of the body to adapt to
the demands of physical effort
Physical activity: any movement of the
body that is carried out by the muscles
and requires energy to produce
Exercise: a planned, structured,
repetitive movement designed specifically
to improve or maintain physical fitness
Mayfield Publishing Company
21
Frequency, Intensity, and Time
for CRE Training





Frequency
– 3-5 times per week
Intensity
– target heart rate zone
– Talk test
Time
20 to 60 minutes in your target zone
Continuous (not stop and go exercises)
Using Major Muscles (MM)
Mayfield Publishing Company
10
Five Health-Related
Components of Fitness




Cardiorespiratory
endurance
Muscular strength
Muscular
endurance
Flexibility- most
neglected

Body composition
20-33% women 12-20% men
Mayfield Publishing Company
14
Cardiorespiratory Endurance
The ability of the body to
perform prolonged, largemuscle, dynamic exercise at
moderate-to-high levels of
intensity
 A key “health-related”
component of fitness

Mayfield Publishing Company
15
The Cardiorespiratory System,
Exercise & Ch. 13
Cardio:
– heart and blood
vessels
 Respiratory:
– lungs, air passages,
and breathing
muscles

Mayfield Publishing Company
Resting Heart Rate

Resting heart rate is a great
predictor of previous aerobic activity
in individuals with normal
cardiovascular functioning and free
of other disease.
Mayfield Publishing Company
22
Using Your Target Heart Rate Zone
1. Estimate maximum heart rate
(MHR) by subtracting age from
220
 2. Multiply MHR by 70% and
85% to find target heart rate
zone
 Athletes use 80%/95%

Mayfield Publishing Company
11
Principles of Physical Training
Specificity
 Progressive overload
– frequency
– intensity

– time
Reversibility
 Individual differences

Mayfield Publishing Company
18
Benefits of Cardiorespiratory
Exercise
Improved cardiorespiratory
functioning:
– increases stroke volume
 Improved cellular metabolism:
– increases vascularization in the
muscles

Mayfield Publishing Company
19
More Benefits



Reduced risk of chronic disease:
– cancer
– diabetes
– osteoporosis
Improved immune function
Better body composition
Mayfield Publishing Company
More benefits
Lung capacity Inc. to 75 %
 Bowel Regularity
 Adaptation to stressful change ^
 Blood pressure Dec.
 Blood volume ^ 1 Qt.

Mayfield Publishing Company
More benefits
HDL ^
 Total Cholesterol Dec.
 LDL Dec.
 Insomnia Diminishes
 Beta Endorphins Inc.

Mayfield Publishing Company
23
Benefits of Strength Training





Improved physical performance
Injury prevention
Improved body composition
(increases fat-free mass and elevates
metabolism)
Enhanced self-image
Osteoporosis dec.
Mayfield Publishing Company
30
What Determines Flexibility?



Joint structure
Muscle elasticity and length
Nervous system activity
– stretch receptors control the length
of muscles
– proprioceptive neuromuscular
facilitation (PNF) technique may
improve flexibility
Mayfield Publishing Company
31
Muscle Tissue and Flexibility

Muscle tissue can be stretched to
increase flexibility
Mayfield Publishing Company
28
Major Physiological Benefits of
Flexibility
 Promotes good joint
health
–slows joint
deterioration
 May prevent low-back
pain and injuries
–reduces frequency and
severity of injuries
Mayfield Publishing Company
29
Physiological Benefits of
Flexibility
Reduces soreness and aches and
pains
 Improves performance in sports
and other activities
 Contributes to good posture
 Promotes relaxation

Mayfield Publishing Company
32
Stretching Techniques



Static stretching
– gradual stretching
Ballistic stretching (POOR)
sudden stretching in a
bouncing movement
Proprioceptive neuromuscular
facilitation (PNF)
– muscle is contracted, then
stretched
Mayfield Publishing Company
24
Muscular Strength and
Endurance

Muscular strength
– the maximum amount of
force a muscle can produce in
a single effort

Muscular endurance
–
the ability of a muscle to
exert a submaximal force
continuously or repeatedly
over time
Mayfield Publishing Company
25
Physiology of Weight Training


Myofibrils make up muscle fibers.
Bundles of muscle fibers make up
muscles.
Types of muscle fibers
– slow-twitch fibers (fatigue-resistant;
endurance activities)
– fast-twitch fibers (contract more
rapidly and forcefully, fatigue more
quickly; strength and power activities)
Mayfield Publishing Company
26
Types of Weight Training
Exercises


Isometric (static) - application of force
without movement
Isotonic (dynamic) - application of
force with movement
Mayfield Publishing Company
75
Cardiovascular Disease
(CVD) Ch.. 15

Hypertension- sustained abnormally high
BP




Atherosclerosis-slow progressive hardening of
the arteries- can start in childhood
Heart disease and heart attacks
Stroke- blockage of artery leading to the brain
Congestive heart failure- heart doesn’t pump
blood fast enough
Mayfield Publishing Company
76
Major Risk Factors That Can
Be Changed
Tobacco use/ living
& working with a
smoker
 High blood
pressure

Mayfield Publishing Company
Con’t
Exercise
 Dealing with stress
 Diet/Cholesterol/Obesity/Sat. Fat

Mayfield Publishing Company
78
Major Risk Factors That Cannot
Be Changed
Heredity
 Diabetes-Type 1
 Race
 Gender
 Age

Mayfield Publishing Company
77
Contributing Risk Factors That
are New
C-Reactive Protein Levels
(CRP)
HDL <35, LDL> 130 mg/dl
 Triglycerides < 200 mg/dl
 Keep total cholesterol
 < 180 20yr.old
<200 Adults

Mayfield Publishing Company
Notes Continued
•
•
•
Risk ratios maybe more important than
total cholesterol readings.
CRP (C-Reactive Protein) will be a new
measurement of the future.
About 1.5 M adults will suffer CVD
illnesses this year. A little less than ½
won’t be there the next day. Exercisers
will have by far the best odds.
Mayfield Publishing Company
Related terms







Aneurysm
Hypertrophy
Atrophy
MI
Angina- need for oxygen exceeds the supply
Thrombus
Atherosclerosis
Mayfield Publishing Company
79
Dietary Defense Against CVD




Decrease total fat and cholesterol
intake
Choose unsaturated fats over
saturated and trans fats
Increase fiber 1 intake
Consume alcohol moderately, if at
all
Mayfield Publishing Company
Hypertension
About 1/6 of all Americans
 The Silent Killer –in 90% the cause is unknown
 A controllable CVD risk factor
 120/80 College age
 140/90 Adult population on the
street

Mayfield Publishing Company
Hypertension Risk Factors
Tobacco in any form
 Birth Control Hormones
 Age
 Race
 Obesity

Mayfield Publishing Company
Con’t.
Genetics (heredity)
 Diets high In Sat. Fats
 Inability to adapt to stress
 Sometimes unknown
–We simple don’t know why.
– Called essential hypertension. 90-95%

Mayfield Publishing Company
Con’t.
Pregnancy
 Diabetes- elevated blood glucose
levels can damage artery linings

Mayfield Publishing Company
55
Weight Management Basics
Ch. 12/14
55% of American adults are
overweight
 22% of American adults are
obese
 One out of four American
children are considered obese

Mayfield Publishing Company
37
Sedentary lifestyles are on the
increase
 Average calorie intake has
increased by 100-300
calories/day in 10 years
Mayfield Publishing Company
16
Energy Production


Metabolism
– the sum of all chemical processes
necessary to maintain the body
– metabolic rate depends on an
individual’s level of activity
Energy from food = fuel for the body
Mayfield Publishing Company
56
Health Risks of Obesity






Major risk factor for heart disease
Increased risk of CVD, hypertension,
gallbladder disease, diabetes
Associated with certain types of cancer
Complications in pregnancy
Respiratory problems
Joint disease
Mayfield Publishing Company
57
Factors Influencing Obesity



Genetic
– genes influence body size and shape,
body fat distribution, and metabolic
rate
Environmental
– lifestyle choices
Metabolism and energy balance
Mayfield Publishing Company
36
Overweight and Obesity
Basics
 Overweight: total body weight above


recommended range
Obesity: more serious degree of
overweight based on percent body fat or
other method
Percent body fat --proportion of body’s
total weight that is fat -- is a more accurate
measurement of body composition than
total body weight
Mayfield Publishing Company
58
Resting Metabolic Rate (RMR)



RMR accounts for 55-75%
of daily energy expenditure
Affected by
– heredity and environment
– gender
– lifestyle
Exercise increases RMR
Mayfield Publishing Company
60
Changing Your Energy
Balance



For weight loss, a negative calorie
balance must be created by
expending more calories than are
consumed
Increasing physical activity increases
calories expended
Changing diet decreases calories
consumed
Mayfield Publishing Company
62
Lifestyle Factors
Diet and eating habits
 Physical activity and exercise
 Coping strategies
– appropriate help to ease the
stress

Mayfield Publishing Company
61
Dietary Guidelines for Weight
Management




Control consumption of
calories, fat, sugar,
protein, alcohol
Monitor portion sizes
Increase intake of
complex carbohydrates
Develop regular eating
habits
Mayfield Publishing Company
Fat Facts

Essential Fat
Women = 12%
Men = 3%
Healthy Ranges
Women 20-33%
Men = 12-20%
Mayfield Publishing Company
46
Essential Nutrients

Fuelers the body cannot produce in
sufficient quantity for its needs
– proteins
– fats
– carbohydrates
Mayfield Publishing Company
47
Sources of Energy



Measured by number of kilocalories (kcal
or calorie)
Average adult requires around 2000
calories per day
Excess calories stored by the body as fat
– protein and carbohydrates provide 4
cal/gram
– fats provide 9 cal/gram
– alcohol provides 7 cal/gram
Mayfield Publishing Company
48
Protein




12-15% of total calories should come
from protein
Important component of muscle, bone,
blood, enzymes, cell membranes,
hormones
Composed of amino acids
Sources: meat, fish, poultry, eggs, milk,
cheese, beans, peas, nuts
Mayfield Publishing Company
49
Fats





25-30% of total calories should
come from fat-10% from Saturated
Most concentrated source of energy
Provide insulation and support for
organs
Help absorb fat-soluble vitamins
3 main types of fats from foods
Mayfield Publishing Company
Con’t.

3 main types of fats from foods
(triglycerides)
– saturated
– monounsaturated
– polyunsaturated
Mayfield Publishing Company
50
Fat Facts



Fats make up 34% of
average American diet (5
tablespoons per day)
Saturated fats raise blood
levels of LDL (“bad”
cholesterol)
Unsaturated fats lower
LDL and raise HDL
(“good” cholesterol)
Mayfield Publishing Company
51
Carbohydrates





55-60 % of total calories should come
from carbohydrates
Supply energy to cells, especially during
high-intensity exercise
Simple carbohydrates provide sweetness
Complex carbohydrates provide starch
and most dietary fiber
Americans need to consume more
unrefined complex carbohydrates
Mayfield Publishing Company
53
Vitamins
and
Minerals
 Vitamins - organic substances
required in very small amounts to help
chemical reactions
– humans need 13 vitamins
– antioxidants help preserve body’s
healthy cells
Minerals - inorganic compounds
– help regulate body functions
– 17 essential minerals
–

Mayfield Publishing Company
Fibers


Contribute to disease prevention
– manage diabetes and high blood
cholesterol
– prevent conditions arising in the
intestinal tract
Foods highest in dietary fiber
– fruits, legumes, oats, barley, wheat
bran, cereals, grains, and vegetables
Mayfield Publishing Company
52
Dietary Fiber

Carbohydrate plant substances
that are difficult or impossible
for humans to digest
Mayfield Publishing Company
Soluble and Insoluble Fiber
Soluble Fiber lowers intestinal
cancer rates and raise HDL by
lowering LDL. (beans, oats, nuts,
apples, peas) are good sources of
fiber 1’
 Insoluble Fiber binds water.

Mayfield Publishing Company
54
Dietary Guidelines
Eat a variety of foods
 Balance foods you eat with
physical activity
 Choose plenty of grain products,
vegetables, and fruits
 Choose a diet low in fat,
saturated fat, and cholesterol

Mayfield Publishing Company
Con’t.
Be moderate in consumption of
sugars
 Choose a diet moderate in salt
and sodium
 Drink alcohol moderately, if at
all

Mayfield Publishing Company
Body Composition
We will measure Adipose Tissue
with an estimation method
between 2 and 3% accuracy.
 Fat is essential. It is a source of
energy, temperature regulation
and cushions the organs. Nonessential fat is the problem.

Mayfield Publishing Company
35
Body Composition

Fat-free mass
– all the body’s nonfat tissues
– bone, water, muscle, connective tissue,
organ tissues, teeth

Fat
– essential fat (needed for body function)
 found in nerves, brain, heart, lungs, liver,
mammary glands
– nonessential (storage) fat (excess body fat)
 found in adipose tissue
Mayfield Publishing Company
38
Assessing Body Composition
Body Mass Index (BMI)
–calculated by dividing (weight
X 703) by square of height
 Percent body fat
–calculated using skinfold
measurements

Mayfield Publishing Company
Con’t

Other methods
–underwater (hydrostatic)
weighing
–bioelectrical impedance
analysis (BIA)
–Futrex-infrared light beam
Mayfield Publishing Company
64
Body Image

Picture of the body as seen
through the mind’s eye
– worth as a human being is not
a function of how one looks!
Mayfield Publishing Company
Eating Disorders

Eating disorders characterized by
dissatisfaction with body image and
body weight
– anorexia nervosa
– bulimia nervosa
– binge-eating disorder
Mayfield Publishing Company
88
Addictive Behaviors


Habits that have gotten out of control, with a
resulting possible negative impact on health
Characteristics of addictive behaviors
– reinforcement
– compulsion or craving
– loss of control
– escalation
– negative consequences
Mayfield Publishing Company
91
Who Uses and Abuses
Drugs?
 Characteristics that place
people at a higher risk
– male
– young
– exposure to drugs
through family and
friends
– disinterested in school
– risk-taking personality
Mayfield Publishing Company
89
Substance Abuse
Physical dependence may or may
not be present
 Involves one or more:

– recurrent drug use resulting in failure
to fulfill major responsibilities
– recurrent drug use in physically
hazardous situations
Mayfield Publishing Company
90
Substance Dependence

Includes 3 or more of the following:
–
–
–
–
–
–
–
developing tolerance to the substance
experiencing withdrawal
taking substance in larger amounts
wanting to cut down or regulate use
spending a great deal of time obtaining the
substance or recovering from its effects
giving up or reducing important activities
continuing to use substance despite
recognizing drug-related problems
Mayfield Publishing Company
Tobacco/chapter 11



Your book lists Nicotine at the most
addictive substance known to man.
Of all your choices in this class,
tobacco will kill more of you than
any other(More than 400,000 each
year in the U.S.).
117,000 lung cancer deaths alone.
90% of all lung cancers are directly
caused by smoking.
Mayfield Publishing Company
95
Tobacco


Nicotine addiction
– physical dependence on the
psychoactive drug nicotine
Withdrawal symptoms
– muscular pains, headaches,
nausea, insomnia,
irritability
Mayfield Publishing Company
Smoke If you chose!




It causes impotency in males and
sexual dysfunction in females.
Your children will be sick more and
longer if you smoke in their
presence.
1100 in the US died today.
They died as a direct result of
tobacco.
Mayfield Publishing Company
96

Health Hazards of Tobacco
Use
Short-term effects
– respiratory (shortness of breath,
smoker’s cough), loss of appetite,
diarrhea, fatigue, hoarseness,
stomach pains, insomnia, impaired
night sight
Mayfield Publishing Company
97
Environmental Tobacco
Smoke



ETS (Secondhand) smoke. Higher
concentrations of carcinogens,nicotine
and tar.
ETS causes nearly 3000 deaths/year from
lung cancer and 60,000/year from heart
disease in nonsmokers.
1 in 4 adults smoke, a little higher among
college students. 30%
Mayfield Publishing Company
Emphysema
Incurable and irreversible.
 Caused by environmental,
occupational and smoking.
 If you smoke, you will get
emphysema. When?
 Chronic Bronchitis can heal.

Mayfield Publishing Company
Spit Tobacco


A dip in the cheek is worth the
nicotine of 2 to 3 cigarettes.
A 2 can a week dipper is a 1&1/2
pack /day smoker.
Mayfield Publishing Company
Spit Tobacco
More than 5 million adult users
 7% of HS are users

Mayfield Publishing Company
Tobacco Vs. Alcohol



It’s a toss-up.
You can be a part-time user of
alcohol. You are addicted by the 2nd
pack of cigarettes.
Alcohol is a severe depressant,
tobacco is the most addictive
substance known to man.
Mayfield Publishing Company
92
Alcohol Facts
70% of Americans over age 15
drink alcohol in some form
 85% of college students
 Alcohol-related injuries are
leading cause of death among
people between ages 15 and 24

Mayfield Publishing Company
Effects of Chronic Alcohol Use
Lower birth weight children.
 $117 B cost to society.
 Tobacco--$70Billion.

Mayfield Publishing Company
Binge Drinking
44 % of you are binge drinkers.
 Most college students drink
heavily each week-end.
 Legality makes no difference.
It’s a legal drug if you are 21 yr.
of age.

Mayfield Publishing Company
81
Cancer Basics
The abnormal, uncontrolled
growth of cells, which if left
untreated, can ultimately cause
death
 85 million Americans will
develop cancer at some time in
their lives

Mayfield Publishing Company
Con’t
Benign tumors: do not spread to
neighboring tissues
 Malignant tumors: can invade
surrounding structures and
spread to distant sites

Mayfield Publishing Company
Types
Carcinomas-Epithelia tissues
 Sarcomas-Connective/fibrous
tissues(muscle,bone,cartilage)
 Lymphomas-Lymph nodes
 Leukemias-blood-forming cells

Mayfield Publishing Company
BREAST SELFEXAMINATION
Breast care is a very important part of a woman’s
healthcare regimen. Checking for changes in the way her
breasts look and feel should become a routine task for
any woman. The breast self-examination is not difficult or
time consuming. It takes only a few minutes to learn and
to do each month.
Mayfield Publishing Company

Standing in front of a mirror, look at
how your breasts appear while you
hold your arms at your side. If you
notice dimpling or skin or nipple
changes, call your doctor.

While in front of the mirror, look at
your breasts while you raise your
arms to behind your head. If you
notice dimpling or skin or nipple
changes, call your doctor.
Mayfield Publishing Company
• CHECK THE NIPPLES—Using your thumb and
forefinger, squeeze your nipple. Many women have
a whitish-colored discharge, but if you notice a
pus-like discharge or rust-colored fluid comes from
a nipple, call your doctor.
• LIE DOWN—While lying on your back, raise one
arm above your head. Examine the breast on that
side. Thinking of it as divided into parallel “strips.”
Check each strip with the pads of your fingertips,
using small, circular movements. Change the
pressure as you feel for changes, such as grains or
lumps, throughout the breast. If you feel any
changes, call your doctor.
Mayfield Publishing Company
TESTICULAR SELFEXAMINATION
Men can increase their chances of early detection by
regularity doing a testicular self-examination (TSE).
The TSE should be performed once a month after a
warm bath or shower. Check each testicle separately.
Cancer will often feel like a small lump about the size of
a pen on the front or side of the testicle. It usually does
not hurt.
Mayfield Publishing Company
• Stand naked in front of a mirror. Look for any
swelling on the scrotal skin.
• Roll each testicle gently between thumb and
forefinger. (Note: one testicle may be naturally
larger or lower than the other.)
• Find the epididymis (a cordlike structure on the top
and back of the testicle that stores and moves
sperm.)
• Examine the vas, the sperm-carrying tube coming
up from your epididymis. It should feel firm,
flexible and smooth.
Mayfield Publishing Company
83



Cancers of the Female
Reproductive Tract
Cervical cancer
– more than 80% of cases are sexually
transmitted- smoking also a risk factor
– Pap test used for screening
Uterine (endometrial) cancer
– most often occurs after age 55
Ovarian cancer (most often after age 60)
– rare and difficult to detect
Mayfield Publishing Company
84
Skin Cancer
Caused by excessive exposure to
ultraviolet (UVB) radiation
 3 types of skin cancer( 1M/yr)
– basal cell
– squamous cell
– melanoma/44,000/Yr
 Use sunscreen /SPF15 ^/clothing

Mayfield Publishing Company
85
Other Cancers

Oral cancer
– cancers of the lip, tongue,
mouth, throat
– primarily traced to smoking,
spit tobacco, excess alcohol use
– incidence is twice as great in
men as in women
Mayfield Publishing Company
Con’t

Testicular cancer
– most common cancer in men
age 29-35
Mayfield Publishing Company
86
Cancer Risk Factors
Tobacco
 Diet and obesity
 Alcohol
 Sedentary lifestyle/Exercise
 Family history of cancer
 Occupational factors

Mayfield Publishing Company
Con’t
Viruses and other biological
agents
 Environmental pollution
 Ultraviolet radiation

Mayfield Publishing Company
87
Preventing Cancer
•
•
•
Avoid tobacco
Control diet and weight
Exercise regularly
Mayfield Publishing Company
Con’t
Protect skin from sun
 Avoid environmental and
occupational carcinogens
 Be aware of early signs and
undergo recommended
screening tests

Mayfield Publishing Company
CAUTION







C-Change in bowel or bladder habits
A-A sore that won’t heal
U-Unusual bleeding or discharge
T-Thickening or lump in the breast or elsewhere
I-Persistent indigestion
O-Obvious change in a wart or mole
N-Nagging Cough
Mayfield Publishing Company
Std’s

Educate to eleviate
Abstinence
 Monogamy
 Safer Sex
–Latex Condoms w/spermicidal

Mayfield Publishing Company
STD Causes
Direct sexual contact thru the
mouth, open mucus linings,
blood, rectum, penis and vagina.
 Parasites and HIV can be spread
Asexually.

Mayfield Publishing Company
98
Sexually Transmitted
Diseases
Chlamydia
 Gonorrhea
 Pelvic inflammatory
disease
 HIV

Mayfield Publishing Company
99
Human Immunodeficiency
Virus (HIV)



Chronic disease that progressively
damages the body’s immune system
Asymptomatic period ranges from 2 to 20
years
– virus can be passed on to others during
this time
AIDS is diagnosed when number of CD4 T
cells falls to certain level or marker
conditions appear
Mayfield Publishing Company
101
Symptoms of HIV
Persistent swollen glands
 Lumps, rashes, sores or growths
on skin or membranes
 Persistent yeast infections
 Flu like symptoms

Mayfield Publishing Company
Con’t
Unexplained weight loss
 Fever and drenching night
sweats

Mayfield Publishing Company
103
Keys to Reducing STDs
Education
 Prevention
 Early
diagnosis and
treatment

Mayfield Publishing Company
66
Stress Basics



Stressors are events that trigger
reactions
Stress response is the physiological
and psychological response to
stressors
Nervous and endocrine systems
produce physical reactions to
stressors
Mayfield Publishing Company
What is Stress?




Stress is a disruption of one’s
Homeostasis.
Stress = The Stressor + Personality Traits
Stressors can be physical, social, and
psychological.
Personality traits are influenced by
herdity, physical vitality and your social
environment.
Mayfield Publishing Company
69
Stressors

Two categories of stressors
– eustress: stress triggered by
pleasant stressor
– distress: stress triggered by
unpleasant stressor
Mayfield Publishing Company
70
Major Sources of Student
Stress





Finances
Family/Peers
College
Job/Time
Constraints
Interpersonal
Divorce/Love
Mayfield Publishing Company
Personality Behavior Types
Type “A” behaviors lead to CVD
if anger, hostility, and cynical
behaviors are exhibited.
 Type “B” behaviors are not more
prone to CVD
 Both behaviors can be altered.

Mayfield Publishing Company
67
Physical Responses to
Stress
 Autonomic nervous system

– parasympathetic (relaxed state)
– sympathetic (fight-or-flight reaction)
Endocrine system
– releases hormones: cortisol,
epinephrine, norepinephrine
Mayfield Publishing Company
Con’t.

Predictable stages
– alarm
– resistance
– exhaustion
Mayfield Publishing Company
68
Stress and Disease

Long-term stress linked to
–
–
–
–
increase in cardiovascular disease
impairment of immune system
digestive problems
Cancer
Mayfield Publishing Company
Con’t
–
–
–
–
–

tension headaches
insomnia and fatigue
injuries/osteoporosis
depression and other psychological
problems
flu/colds/asthma
Allostatic Load-long term wear and
tear
Mayfield Publishing Company
71
Tools for Managing Stress
Social or professional support
 Regular exercise
 Good nutrition
 Life Management Skills (LMS)

Mayfield Publishing Company
Life Management Skills
LMS’s are learned behaviors.
 They must be a part of your
make-up.
 They are different for each of us,
but similar in importance.
 I use many. :)

Mayfield Publishing Company
Perfect Answers for Less than
Perfect People


Taking action, any action, may
involve mistakes.
Of course, there will be criticism, no
one is mistake free.
Mayfield Publishing Company
Perfect People Con’t.


I will always set reasonable
standards for myself as I know I
can’t be perfect.
Yes, there is a possibility someone
may think I’m no good. Everyone
has different values!
Mayfield Publishing Company
Perfect People Con’t.
I accept myself
for who I am!

Mayfield Publishing Company
“Think it over...”
Click your mouse to see the slides...
(Your own life will appreciate it...)
Mayfield Publishing Company
Today we have higher buildings and wider highways, but
shorter temperaments and narrower points of view.
What was there yesterday maynot be here tomorrow.
Mayfield Publishing Company
We spend more, but enjoy less.
We have bigger houses, but smaller families
We have more compromises, but less time.
We have more knowledge, but less judgement
We have more medicines, but less health.
Mayfield Publishing Company
We have multiplied our possessions, but reduced our
values
We talk much, we love only a little, and we hate too
much.
Mayfield Publishing Company
We reached the Moon and came back, but we find
troublesome to cross our own street and meet our
neighbors.
We have conquered the outer space, but not our inner
space.
Mayfield Publishing Company
We have higher incomes, but less morals....
These are times with more liberties , but less joy....
With much more food, but less nutrition....
Mayfield Publishing Company
These are days in which two salaries get home, and
divorces still increase.
These are times of finer houses, but more broken homes.
Mayfield Publishing Company
That’s why I propose that as of today;
Mayfield Publishing Company
You do not keep anything for a special occasion, because
every day that you live is a special occasion.
That you search for knowledge, read more, sit on your
front porch and admire the view without paying attention
to the needs.
Mayfield Publishing Company
That you pass more time with your family, eat your
favorite food, visit the place you love.
Mayfield Publishing Company
Life is a chain of moments of enjoyment; it isn’t only
survival.
Use your crystal goblets. Do not save your best perfume,
use it every time you feel you want it.
Mayfield Publishing Company
Take out from you vocabulary phrases like “One of
these days” and “someday”.
Write that letter we thought of writing “One of these
days”.
Mayfield Publishing Company
Let’s tell our families and friends how much we love them.
That’s why, do not delay in adding laughter and joy to
your life.
Every day, hour, and minute are special....
And you don’t know if it will be yourMayfield
last...
Publishing Company
If you’re too busy to enjoy this message, or to tell
someone you love about this message, then you have
missed an important point of this class.
Life is what happens while you are spending time
making plans for life. Mr. “K”
Mayfield Publishing Company
Let’s Look At
The Handwriting on The Wall
IN YOUR SITUATION
Mayfield Publishing Company
Mayfield Publishing Company
• “Cheese” is a symbol for whatever is
important to you—the way you do your
job, relationships with other people,
health, peace of mind, etc.
• The Maze is where you look for Cheese
— your life, job,
community, or family
• What is your Cheese
and where are you
looking for it?
Mayfield Publishing Company
Mayfield Publishing Company
What are you holding on to?
CHANGE WILL HAPPEN!!
• An old way of doing your job?
• An old way of behaving?
Mayfield Publishing Company
If You Do Not Change,
You Can Become Extinct!
Mayfield Publishing Company
Are you becoming extinct in the
old way you are doing things?
What companies are now extinct
because they did not change?
Mayfield Publishing Company
•
•
•
•
Examples
Pan Am
Woolworth’s
Polaroid
who else?
Mayfield Publishing Company
It Is Safer To Search
In The Maze
Than Remain In A
Cheese-less Situation
Mayfield Publishing Company
Do you realize there is always
New Cheese in the Maze
– whether you believe it or not?
It Is Safer To Search
In The Maze
Than to Remain
In A Cheese-less
Situation
Mayfield Publishing Company
Mayfield Publishing Company
What are you afraid of?
Why does this frighten you?
Discuss with the Person next to You
3 Minutes Each
Mayfield Publishing Company
What would you do differently
– in the way you do your job
or live your life –
if you were completely unafraid?
How would this
improve your situation?
Mayfield Publishing Company
Mayfield Publishing Company
How good do you think you will
feel when you move beyond
your fear to find your New Cheese?
Mayfield Publishing Company
Mayfield Publishing Company
What changes are occurring in
your industry or your life
that will help you see what you are
doing is old and ineffective?
Mayfield Publishing Company
The Quicker You Let
Go Of Old Cheese
The Sooner
You Find New Cheese
Mayfield Publishing Company
Can you change quickly enough
to succeed in a rapidly
changing world?
The Quicker You Let
Go Of Old Cheese
The Sooner
You Find New Cheese
Mayfield Publishing Company
Mayfield Publishing Company
What new beliefs about change
– like “I can gain from the change”–
could you adopt today that would
work to your advantage?
Mayfield Publishing Company
Who Are You
In The Story?
Which character most
represents the way you
typically deal with change?
Mayfield Publishing Company
SNIFF?
Who can smell change in the air.
Mayfield Publishing Company
SCURRY?
Who goes into action immediately.
Mayfield Publishing Company
HEM?
Who does not want to change.
“It’s Not Fair!”
Mayfield Publishing Company
HAW?
Who is startled by change, but then
laughs at himself, changes and moves
on to enjoy New Cheese.
Mayfield Publishing Company
Who Are You
In The Story?
Please Go To
Your Corner
Mayfield Publishing Company
• What excites Sniff about change?
• What scares Sniff about change?
Mayfield Publishing Company
• What excites Scurry about change?
• What scares Scurry about change?
Mayfield Publishing Company
• What excites Hem about change?
• What scares Hem about change?
Mayfield Publishing Company
• What excites Haw about change?
• What scares Haw about change?
Mayfield Publishing Company
End of Part One
15 minute break
Mayfield Publishing Company
It is not the strongest
who survive,
nor the most intelligent,
but those who are
most responsive to change.
Mayfield Publishing Company
…in other words…
Move To The New Cheese
And Enjoy It!
Mayfield Publishing Company
THE
CHEESE
EXPERIENCE
An A-Mazing Way To
Deal With Change
In Your Work and Life
Part Two
Mayfield Publishing Company
Mr. “k”’s Positive Notes


I’ve learned that making a “living”
is not the same thing as making a
life.
I’ve learned that regardless of your
relationship with your parents,
you’ll miss them when they are gone.
Mayfield Publishing Company
Positive Notes Con’t.


I’ve learned to dangle more carrots
and to give more ATTA-BOY/GIRL
AWARDS.
I’ve learned that I can’t remember
what it was that I lost sleep over last
night.
Mayfield Publishing Company
Positive Notes Con’t.
I’ve learned that even when you
have pains, you don’t have to be
one.
 I’ve learned that life sometimes

gives you a second chance.
Mayfield Publishing Company
Positive Notes Con’t.



I’ve learned I still don’t know what I
want to be when I grow up.
I’ve learned that I still have a lot
to learn.
I learned that LIFE is what
happens while you are spending
time planning for life. 
Mayfield Publishing Company
My Angry Score




Is it serious?
Am I justified?
Can I make a difference?
If yes to all three, anger is a
positive life management skill!
Mayfield Publishing Company
106
Strategies for Conflict Resolution





Win-Win
Compromise
Going to a 3rd party
Win-Lose
Avoidance
Mayfield Publishing Company







7 Characteristics of Good
Communicators
Care about the other pt. of view
Assertive, not aggressive
Honest & Accurate
Express doubt and confusion if nec.
Share, don’t impose
Listen
Provide feedback
Mayfield Publishing Company
Ch. 23 Violence and Abuse

Usually 3 main types:

Physical
Sexual
Emotional
– Verbal


Mayfield Publishing Company
Violence
 Most behaviors are learned.
 Some Positive
 Some Negative
 In any case, it’s about control
and perpetrated by the male
90% and female 10%
Mayfield Publishing Company
Major Influences of Violence
 Heredity
 Drugs and Alcohol
 Environmental
 Society
 Family
 Culture
Mayfield Publishing Company
Breaking the Chain
 To break the chain of Negative
learned violent behaviors, you
must UNLEARN the action by
any way possible.
 LMS-add to your bag of tricks.
Mayfield Publishing Company
LMS for Behavior Change






Professional Counseling
Therapy-1/1, Group etc.
Clergy/Religion/Physician
Family Education
Medical Rx
LMS’s as numerous as the people in
this room.
Mayfield Publishing Company
73
Cognitive (LMS) Strategies
Modify expectations
 Monitor self-talk
 Live in the present
 Be flexible
 Laugh!

Mayfield Publishing Company
74
Relaxation (LMS) Techniques

Trigger the relaxation response
through
–progressive relaxation
–visualization
–deep breathing
Mayfield Publishing Company