Transcript Document
Chapter Outline Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Chapter 1 Introduction to Physical Fitness and Wellness . Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles A Wellness Lifestyle “ Most people go to school to learn how to make a living. A fitness and wellness course will teach you how to live—how to truly live life to its fullest potential. Although some people seem to think that success in life is measured by how much money they make, making a good living will not help you unless you live a wellness lifestyle that will allow you to enjoy what you have.” Werner Hoeger Hoeger & Hoeger. All slides © Wadsworth Publishing. Setting Goals for Change Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Key Terms Physical Activity: Bodily movement produced by skeletal muscles; requires expenditure of energy and produces progressive health benefits Hoeger & Hoeger. All slides © Wadsworth Publishing. Exercise: A type of physical activity that requires planned, structured, and repetitive bodily movement with the intent of improving or maintaining one or more components of physical fitness Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Humans: Created to Move Physical inactivity leads to disease and premature death Physically active people live longer Technological advances have greatly reduced physical activity 400,000 deaths in the U.S. were attributed to poor diet and physical inactivity in the year 2000 Hoeger & Hoeger. All slides © Wadsworth Publishing. Figure 1.1 Leading Causes of Death in the United States: 2001 Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Life Expectancy Beginning of the 20th century Life expectancy was 47 years Major life threats were infectious diseases: tuberculosis, diphtheria, influenza, polio, etc. Late 20th century Infectious diseases eliminated with medical breakthroughs Life expectancy increased to 76.9 years but living the so-called “good life” encouraged chronic diseases: hypertension, coronary heart disease, diabetes, cancer, etc. Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Fitness & Wellness Movement The fitness and wellness movement resulted from the need to combat chronic disease Focus became disease prevention through a healthy lifestyle Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Healthy Life Expectancy in U.S. Average life expectancy in the U.S. is 76.9 years Healthy life expectancy is defined as the years of illness subtracted from life expectancy The World Health Organization (WHO) calculated in 2000 that the healthy life expectancy of the U.S. was 24th in the world Hoeger & Hoeger. All slides © Wadsworth Publishing. Figure 1.2 Healthy life expectancy in the United States lags behind other countries Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change 1996 Surgeon General’s Report Poor health because of lack of physical activity is a serious public health problem More than 60% of adults do not achieve the recommended amount of physical activity 25% are not physically active at all Almost half of all people between 12 and 21 years of age are not vigorously active on a regular basis Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change 1996 Surgeon General’s Report Physical inactivity is more prevalent in Women than men African Americans and Hispanic Americans than whites Older than younger adults Less affluent than more affluent people Less educated than more educated adults Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives Critical Thinking Do you consciously incorporate physical activity into your daily lifestyle? Can you provide examples? Do you feel that you get sufficient daily physical activity to maintain good health? Hoeger & Hoeger. All slides © Wadsworth Publishing. The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Moderate Physical Activity Provides benefits through regular participation Can prevent premature death, unnecessary illness, and disability For people who are not physically active: Can provide substantial benefits in health and well-being For people who are already moderately active: Greater health and fitness benefits can be obtained when intensity of physical activity is increased Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Key Term Wellness: The constant and deliberate effort to stay healthy and achieve the highest potential for wellbeing; It integrates seven dimensions Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Key Terms Physical fitness: The ability to meet the ordinary as well as the unusual demands of daily life safely and effectively without being overly fatigued and still have energy left for leisure and recreational activities Hoeger & Hoeger. All slides © Wadsworth Publishing. Health-related fitness: Fitness programs that are prescribed to improve the overall health of the individual Skill-related fitness: Fitness components important for success in skillful activities and athletic events Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Health-Related Fitness Cardiorespiratory endurance Muscular flexibility Body composition Muscular strength and endurance Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Motor Skill–Related Fitness Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Key Terms Moderate physical activity: Activity that uses 150 calories of energy per day, or 1,000 calories per week Hoeger & Hoeger. All slides © Wadsworth Publishing. Vigorous activity: Any exercise that requires a MET level equal to or greater than 6 METs or 21 ml/kg/min (1 MET = energy expenditure at rest or the equivalent of 3.5 ml/kg/min) Figure 1.5 Physical Activity vs. Mortality Studies show an inverse relationship between physical activity and premature mortality rates Hoeger & Hoeger. All slides © Wadsworth Publishing. Although greater improvements in fitness yield a slightly lower risk for premature death, the largest drop is between the low fit and the moderate fit groups Figure 1.8 Fitness Levels vs. Mortality Hoeger & Hoeger. All slides © Wadsworth Publishing. Effects of Fitness Changes on Mortality Rates Figure 1.9 Even greater protection is attained by combining higher fitness levels with reduction in other risk factors Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Lifestyle as a Health Problem “ Almost 80% of deaths in the U.S. today could be prevented through a healthy lifestyle program.” Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Healthy Lifestyle Habits To enhance health, quality of life, and longevity Participate in a lifetime physical activity program Do not smoke cigarettes Eat three nutritious meals each day Avoid meaningless snacking Maintain healthy weight Get enough sleep Hoeger & Hoeger. All slides © Wadsworth Publishing. Setting Goals for Change Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Healthy Lifestyle Habits Control stress Be wary of alcohol Surround yourself with healthy friendships Be informed about the environment Increase education Take personal safety measures Hoeger & Hoeger. All slides © Wadsworth Publishing. Setting Goals for Change Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change National Health Objectives 2010 Designed by the U.S. Department of Health and Human Services Emphasize the need for individuals to become more health-conscious Aim to provide health benefits for all people Seek to improve quality of life through health promotion and disease prevention http://www.healthypeople.gov/hp2020/Objectives/Topic Areas.aspx Hoeger & Hoeger. All slides © Wadsworth Publishing. National Health Objectives 2010 Two unique goals of the 2010 national health objectives emphasize increased quality and years of healthy life and seek to eliminate health disparities among all groups of people Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change A Personalized Approach This course will prepare you to Determine whether medical clearance is needed for exercise participation Assess your healthrelated components of physical fitness Hoeger & Hoeger. All slides © Wadsworth Publishing. Assess your overall level of physical fitness, including cardiorespiratory endurance, muscular strength and endurance, muscular flexibility, and body composition Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change A Personalized Approach This course will prepare you to Understand behavior modification techniques that will allow you to change unhealthy lifestyle patterns Develop sound diet and weight-control programs Implement a healthy lifestyle program that includes prevention of cardiovascular diseases and cancer, stress management, and smoking cessation (if applicable) Discern between myths and facts related to exercise and health-related concepts Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Behavior Modification Research has convincingly documented the benefits of physical activity and healthy lifestyles Most Americans accept this notion People are still unable to adhere to a healthy lifestyle program Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Behavior Modification Convincing research is not enough to cause change in people The science of behavioral therapy has shown that most behaviors are learned from the environment Home, community, country, and culture Family, friends, and peers; schools and workplaces; television, radio, and movies Hoeger & Hoeger. All slides © Wadsworth Publishing. Exercise/ Exercise Dropout Cycle Figure 1.11 97% of Americans see a need to incorporate exercise into their lives 70% of new and returning exercisers are at risk for early dropout Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Key Terms: Stages of Change Precontemplation stage: People are unwilling to change Maintenance stage: People maintain change for up to 5 years Contemplation stage: People are considering changing behavior in the next 6 months Termination/adoption stage: People have eliminated an undesirable behavior or maintained a positive behavior for over 5 years Preparation stage: People are getting ready to make a change within the coming month Action stage: People are actively changing a negative behavior or adopting a new, healthy behavior Hoeger & Hoeger. All slides © Wadsworth Publishing. Relapse: To slip or fall back into unhealthy behavior(s) or fail to maintain healthy behaviors Stages of Change Hoeger & Hoeger. All slides © Wadsworth Publishing. Transtheoretical Model of Change Applying specific processes during each stage of change increases success rate Hoeger & Hoeger. All slides © Wadsworth Publishing. Processes of Change Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives Critical Thinking What factors do you feel keep you from participating in a regular exercise program? How about factors that keep you from managing your daily caloric intake? Hoeger & Hoeger. All slides © Wadsworth Publishing. The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Key Terms Motivation: The desire and will to do something Hoeger & Hoeger. All slides © Wadsworth Publishing. Locus of control: The extent to which a person believes he or she can influence the external environment Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Locus of Control People with internal locus of control are usually Healthier More successful in adhering to exercise People with external locus of control usually Feel powerless and vulnerable Are at greater risk for illness Few people have a completely external or internal locus of control Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Impediments to Change Problems of competence Work to master skills Select activities where skill exists Problems of confidence Give the healthy behavior a fair try Visualize success Divide goals into smaller objectives Problems of motivation Gain knowledge about why change is necessary Set goals Hoeger & Hoeger. All slides © Wadsworth Publishing. Behavior Modification Principles Setting Goals for Change Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals for Change Behavior Modification Principles Self-analysis Monitoring Behavior analysis Positive outlook Goal setting Reinforcement Social support Hoeger & Hoeger. All slides © Wadsworth Publishing. Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Setting Goals Goals are most effective if they are Well planned Measurable Personalized Time-specific Written Monitored Realistic Evaluated Hoeger & Hoeger. All slides © Wadsworth Publishing. Setting Goals for Change Lifestyle, Health and Quality of Life Surgeon General’s Report Wellness Physical Fitness National Health Objectives The Path to Fitness and Wellness Behavior Modification Behavior Modification Principles Critical Thinking Your friend John is a 20-year-old student who is not physically active. Exercise has never been a part of his life, and it has not been a priority in his family. He has decided to start a jogging and strength-training course in 2 weeks. Can you identify his current stage of change and list behavior modification principles that will help him implement his exercise program? Hoeger & Hoeger. All slides © Wadsworth Publishing. Setting Goals for Change End of Chapter Hoeger & Hoeger. All slides © Wadsworth Publishing.