PE-185

Chapter One
Physical Fitness and Wellness

Physical Activity:: bodily movement that requires energy expenditure and produces health benefits (walking, taking the stairs, gardening..) Exercise:: bodily movement that requires planned, structured and repetitive moves done to improve physical fitness Wellness:: constant and deliberate effort to stay healthy and attempt to achieve the highest potential for well-being
 * 30-60 minutes a day is suggested
 * 20-30 minutes, three times a week is suggested

Seven dimensions of wellness:

1. physical 1. social 1. emotional 1. occupational 1. spiritual 1. mental 1. environmental

Benefits of Being Physically Active


 * decreases risks of heart disease and diabetes
 * decreases risks for colon cancer and high blood pressure
 * decreases depression and anxiety
 * increases bone density and muscle mass
 * improves ones quality of life
 * improves posture and physical appearance
 * enhances ability to sleep soundly
 * enhances self-image
 * increases energy levels
 * serves as a stress reliever
 * slows down the aging process
 * speeds recovery following injuries
 * improves physical stamina

Chapter Two
Behavior Modification:: process of replacing destructive or negative behaviors with positive behaviors that will lead to better health and well-being Processes of Change:: actions that help you achieve change in behavior

Components of Processes of Change 

1. Consciousness-Raising--Decide what behavior you want to change; obtain information about the problem so you can make good decisions regarding the problem. 1. Social Liberation--Pay attention to external (environmental) alternatives that make you aware of problem behaviors. 1. Self Analysis--Make sure that you have a desire to change the behavior. 1. Emotional Arousal--Experience and express feelings about the problem and its solutions. 1. Positive Outlook--Take an optimistic approach and believe in yourself. 1. Commitment--Accept the ability to change; draw up a specific plan of action. 1. Behavior Analysis--Determine the frequency, circumstances and consequences of the behavior to be altered. 1. Goals--Write down specific, measurable, realistic and time-specific goals. 1. Self-Reevaluation--Analyze your feelings about a problem behavior. Reevaluate the pros and cons of a certain behavior. 1. Countering--Substitute healthy behaviors for a problem behavior. 1. Monitoring--Monitor behavior to increase awareness of the desired outcome. 1. Environment Control--Restructure the physical surroundings to avoid problem behaviors and decrease temptations. 1. Helping Relationships--Surround yourself with people who will work toward a common goal with you or those who care about you and will encourage you along the way. 1. Rewards--Reward yourself periodically with non-destructive behaviors.

Tips for Goal Setting

1. Write a specific, well-planned goal down on paper. 1. Set a goal that is realistic. 1. Make sure the goal is measurable, time-specific and monitored.

Chapter 9 Skill Fitness
Skill-Related Fitness Components

Fitness components that are important for success in skillful activities and athletic events 1. Agility: ability to change body position and direction quickly and efficiently (basketball, soccer) 1. Balance: ability of the body to maintain proper equilibrium (diving, gymnastics, skiing) 1. Coordination: integration of the nervous and muscular systems to produce correct, graceful and harmonious body movements (golf, karate, racquetball) 1. Power: ability to produce maximum force in the shortest time; combines speed and force (shot putting) 1. Reaction Time: time required to initiate a response to a given stimulus (tennis, ping pong) 1. Speed: ability to rapidly propel the body or body part from one point to another (sprinting)

Benefits of Skill-Related Fitness


 * Increased enjoyment in sports
 * Increased success in lifetime sports
 * Allows people to cope more effectively in emergency situations

Chapter 11 Cardiovascular Disease

 * 66% of all deaths in the United States are caused by cardiorespiratory disease and cancer
 * approximately 80% of these deaths could be prevented by a healthy lifestyle program

Most Common Lifestyle-Related Causes of Death in the U.S.: 1. Tobacco use 2. Poor diet 3. Inactivity 4. Alcohol abuse

Cardiorespiratory Diseases:: Diseases that affect the heart and blood vessels Coronary Heart Disease (CHD):: Coronary arteries become too narrow to allow adequate blood supply to the heart; leading cause of death in United States

Leading Risk Factors for Coronary Heart Disease:
 * Poor cholesterol profile
 * Physical inactivity
 * Smoking
 * High blood pressure
 * Diabetes
 * Heredity
 * Age
 * Obesity
 * Tension
 * Stress

Cholesterol
Cholesterol:: Waxy substance found in animal fat and oil HDL:: "Good Cholesterol" Carries cholesterol to the liver so that it can be broken down and later excreted (greater than 45 is desirable) LDL:: "bad cholesterol" Releases cholesterol into the bloodstream, which can lead to atherosclerosis (less than 130 is ideal)

Ways to Decrease LDL Levels:
 * increase fiber
 * limit eggs and red meats
 * avoid fatty foods and creamy sauces
 * drink low-fat milk
 * avoid coconut oils
 * eat fish
 * do not fry foods
 * remove excess fat from meats

Blood Pressure
Blood pressure:: A measure of the force of blood exerted against the walls of the vessels in the heart Hypertension:: chronically elevated blood pressure Greater than 140/90

Ideal blood pressure = 120/80 or lower (pressure exerted during the forceful contraction of the heart) (pressure exerted during the relaxation phase of the heart)
 * 120 represents the Systolic number
 * 80 represents the Diastolic number

Ways to Decrease Blood Pressure:
 * exercise
 * control weight
 * don't smoke
 * limit salt intake
 * reduce stress
 * limit fat intake

Chapter 12 Cancer Prevention

 * Cancer is the second leading cause of death in the U.S.
 * Approximately 80% of all cancers are preventable

Breast Cancer:: Most common cancer in females Prostate Cancer:: Most common cancer in males Testicular Cancer:: Most common cancer in males ages 15-44

Factors that may lead to cancer

 * A poor diet
 * Tobacco use
 * Excessive alcohol intake
 * Risky sexual history
 * Sun tanning
 * Exposure to hazardous materials

Due May 21st

 * PE185/WellnessActivity1
 * PE185/WellnessActivity2

Due May 28th

 * PE185/WellnessActivity3
 * PE185/WellnessActivity4
 * PE185/Article Review 1

Due June 4th

 * PE185/WellnessActivity5
 * PE185/WellnessActivity6

Due June 11th

 * PE185/WellnessActivity7
 * PE185/WellnessActivity8
 * PE185/Article Review 2

Due June 18th

 * PE185/WellnessActivity9
 * PE185/WellnessActivity10

Due June 25th

 * PE185/WellnessActivity11
 * PE185/Article Review 3

Due July 2nd

 * PE185/WellnessActivity12
 * PE185/WellnessActivity13

Due July 9th

 * PE185/WellnessActivity14
 * PE185/Article Review 4