Download Health Choices and Behavior

Wellness
Wellness and Your Choices

Health- a range of states with physical, mental/
emotional, spiritual, and social components.
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Wellness- maximum well-being; the top of the
range of health states
Section 1
The Leading Causes of Death
1.
2.
3.
4.
1890’s
Flu
Pneumonia
Tuberculosis
Digestive diseases
5.
6.
7.
8.
Bronchitis
Scarlet Fever
Stroke
Kidney Disease
2000’s
1. Heart Disease
2. Cancer
3. Stroke
4. Chronic Lung
Disease
5. Pneumonia/flu
6. Other accidents
7. Motor accidents
8. Suicide
Physical Health Yesterday and Today
 Infectious Diseases- Diseases that are caused
by infecting organisms
◦ Examples: smallpox and polio

Lifestyle Diseaseslikely by neglect of the body
Diseases that are made
◦ Examples: heart disease, cancer, diabetes
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3 Factors that lead to lifestyle diseases:
1. Choices
2. Heredity
3. Environment
Section 1
Family Medical History and Environment
Lifestyle Choices –Choices made daily; of
how to treat the body and mind
◦ Examples: what we eat, and when to exercise
Section 1
Family Medical History and Environment
Heredity- In some people the
tendency to develop certain diseases may
be common within in a family.
- Eating a healthy diet, exercising regularly,
avoiding tobacco and other substances can
still reduce the person’s risk
Section 1
Family Medical History and Environment
Environment- This includes infectious
diseases caused by pollution of the air,
water, and food.
- Environmental impacts include physical,
social, and cultural environmental factors.
Chronological Age vs. Physiological Age
Chronological age
- is your age measured in years from date
of birth
Physiological age
- is your age as estimated from the body’s
health and probable life expectancy
5 Factors that Influence Physiological Age:
1. Get 8-9 hours of sleep each night
2. Eat regular, nutritious meals, including
breakfast
3. Engage in regular physical activity
4. Avoid the use of tobacco, alcohol, and
other drugs.
5. Maintain a healthy body weight.
Cardiovascular
Health
Flexibility
Components
of Physical
Fitness
Body
Composition
Strength
Endurance
Muscular Strength
•
The maximal force generated by a specific
muscle group
•
The more muscularly fit we are , the less energy
it will take to perform everyday tasks
•
Other Benefits: Stronger
Bones, Improved appearance,
increased metabolism, and
women tend to have easier
pregnancy
Muscular Endurance

The ability of a muscle group to execute
repeated contractions over a period time, or to
statically hold a resistance for a prolonged period
of time
Body Composition

The % of body weight that is composed of fat to
that composed of lean muscle
Muscular Flexibility

The maximum ability to move a joint through a
range of motion
Cardiovascular Endurance

The ability to perform large muscle, dynamic
moderate to high intensity exercise for prolonged
periods.
5 Components of Physical Fitness
Each component is separate and has a
direct relationship to good health
 They also reduce the risk of developing
certain lifestyle diseases
 An appropriate and regular
exercise program can
influence every component of
health related fitness

F.I.T.T. Principle
Muscular Strength & Endurance
•
What is the F.I.T.T. Principle?
•
What questions do you need to ask yourself
before you begin training?
F.I.T.T. Principle
•
The FITT principle stands for:
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
•
F- Frequency “How often?”
I- Intensity “How Hard?”
T- Time “How long/Sets/Reps?”
T- Type “What kind of exercises?”
Other questions to be considered before
beginning training:
 Do you want to develop strength or muscular
endurance?
 What type of equipment do you need/have?
 Are you a beginner/intermediate/high level of fitness?
 How is your overall health? Any restrictions?
 What is your Target Heart Rate?
Target Heart Rate

Resting Heart Rate: 60-90 BPM
Maximum Heart Rate:
220- Age= MHR
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Target Heart Rate Zone:
220 – Age * .50 – Lower End
Ex. 220-34* .50= 93
220- Age * .70 – Upper End
Ex. 220-34* .70= 130
Obstacles to Change
1.
2.
3.
3 General Areas:
Competence- The person lacks needed
knowledge or skill to make the change
Confidence- The person has the needed
knowledge but believes that making a change is
beyond the scope or his/her ability
Motivation- The person possesses both
competence and confidence, but lacks sufficient
reason to change
Section 3
Smart Model of Goal Setting
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Specific - A vague goal only has a slim chance of ever being
realized.
Measurable - A specific goal can be measured by answering
questions that begin with 'how'. How much? How many? How
long?
Attainable - Setting challenging goals will make you grow. It will
boost your self-esteem and create confidence. An attainable goal
must be within the realm of reason - challenging, but reasonable.
Realistic - A realistic goal is something that is realistic for you.
You define what is realistic or not. The way to define what is
realistic for you is to ask yourself if you are both willing and able
to work persistently and tenaciously toward this goal.
Timely - Your goal has to have a start and an end date. Without
these boundaries around your goal, procrastination, the arch
enemy of achievement, will sabotage your best efforts to attain a
good goal.
Section 3