Chapter 1

Introduction to Physical Fitness and Wellness

Selected Wellness Components

Physical Wellness

• Physically Well People– What are common characteristics?

Physical Wellness

• Physically Well People– What are common characteristics?

• Health Related Components– Cardiorespiratory Fitness– Body Composition– Muscular Strength and Endurance– Flexibility

Emotional Wellness

• Stability– Ability to enjoy success/

keep perspective on failure

Emotional Wellness

• Stability– Ability to enjoy success/

keep perspective on failure• Happiness

– Sense of Daily Meaning– Positive Relationships: Giving and

Receiving Love– Freedom from pervasive

tension/depression

Mental Wellness

• Application in New Experiences• Awareness of Beliefs and Values

Mental Wellness

• Application in New Experiences• Awareness of Beliefs and Values• “Reserve of Energy”

– Open minded, curious, respectful• Effect on Self-Confidence

Social and Environmental Wellness

• Social: Positive Self Image– Respectfulness, honesty, loyalty– Concern for surroundings and environment

Social and Environmental Wellness

• Social: Positive Self Image– Respectfulness, honesty, loyalty– Concern for surroundings and environment

• Environmental– Sense of responsibility for the welfare of

others– Connection with one’s surroundings

Occupational Wellness

• Results from the work setting being perceived as rewarding.

Occupational Wellness

• Results from the work setting being perceived as rewarding.

• The occupation can bring excitement, skill-development, recognition, sense of teamwork, and various types of support.

Spiritual Wellness

• Results in freedom, faith, love, closeness to others, peace, joy, and fulfillment.

• Is associated with better health, less distress, and a higher quality of life.

Spiritual Wellness

• Results in freedom, faith, love, closeness to others, peace, joy, and fulfillment.

• Is associated with better health, less distress, and a higher quality of life.

• Prayer is a hallmark of spirituality• True concern for the welfare of others is

called Altruism

Dimensions of Wellness

Wellness Continuum

Death Rates by Physical Fitness Groups

Physical Activity vs. Exercise

• Physical Activity– Inactivity

• Exercise– planned structured, repetitive body

movement– maintains physical fitness

• 1996 Surgeon Generals Report– Poor Health results from lack of physical

activity

Leading Cause of Death in the US in 2000

LEADING HEALTH PROBLEMS IN THE UNITED STATES

• Degenerative diseases

–1. Cardiovascular disease –2. Cancer–3. Chronic and obstructive

pulmonary disease–4. Accidents

Deaths due to inactivity

250,000

More than _____ % of

adults do not achieve the recommended amount of physical

activity and

____ % are

not physically active at all.

More than _60_ % of

adults do not achieve the recommended amount of physical

activity and

_25_ % are

not physically active at all.

Physical inactivity most prevalent in:

Women

African Americans

Hispanic Americans

Older Adults

Less affluent

More educated

Moderate Activity

____________ calories per day

Moderate Activity

150 calories per day

or 1000 calories per week

30 minutes per day

What’s your heart rate?

Resting Heart Rate

What’s your heart rate?

Resting Heart Rate

Average 70 – 80 beats/ minute

Resting Heart Rate

59 or less excellent

60-69 Good

70-79 Average

80-89 Fair

90 or above Poor

Maximum Heart Rate

220

-(20) your age

200 200

Maximum Heart Rate

220

-(20) your age

200 200

.70 .85

140 170

Maximum Heart Rate

220

-(20) your age

200 200

.70 .85

140 170

Divide/6 23 - 28

Maximum Heart Rate

220

-(20) your age

200 200 (33)

.70 .85

140 170

Divide/6 23 - 28

What lifestyle factors improve health?

Factors that Affect Health and Well-being

How can a wellness program benefit

you?

Benefits

Look good

Feel good

Usually live longer

Better quality of life

Improve cardiovascular health

Better muscle tone, strength,

flexibility and endurance

Helps keep you lean

Improves body’s ability to burn fat

Improves immune system

Lowers risk of disease

Thins the blood

Manages cholesterol levels

Prevents or controls diabetes

Achieve peak bone mass

Sleep better

Relieves tension and stress

Raises level of energy

Improves productivity

Speeds recovery time after exercise

and stress

Improves physical stamina

Enhances quality of life

National Health Objectives 2010

Causes of Death in US for Selected Years

• Life Expectancy vs. Healthy Life

Expectancy• Life Expectancy in US compared to

other countries–Why is the US behind other

countries?

Physical Fitness and Wellness

Inverse Relationship of Activity and Disease Risk

• An active lifestyle after being sedentary greatly reduced mortality risk

• Vigorous activity associated with greater life longevity.

• Increase life expectancy

Death Rates by Physical Activity Index

Life expectancy & Healthy Life Expectancy

Components of Fitness

Components of HRF

Cardiovascular Fitness/Endura

nce

Body Compositio

n

Muscular Enduran

ce

FlexibilityStrength

Health Related FitnessPhysical fitness is made up of health related and skill related components.There are five main health related fitness components.

• Cardiovascular Fitness/Endurance- this is how well the circulatory system can supply oxygen to the muscles and how efficiently the muscles can use oxygen to sustain energetic activity.

• Cardiovascular fitness (also known as cardiorespiratory fitness)

• Aerobic exercise improves cardiovascular fitness.

• Strength- this is the amount of force a muscle can exert. Anaerobic exercise improves muscular strength.

• Anaerobic Exercise?– Anaerobic exercise is short-lasting, high-intensity activity,

where your body’s demand for oxygen exceeds the oxygen supply available. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air. Examples of anaerobic exercise include: heavy weight-lifting, all types of sprints (running, biking, etc.), jumping rope, hill climbing, interval training, isometrics, or any rapid burst of hard exercise.

• Muscular Endurance- this is the ability of muscles to work for long periods without getting tired.

• repeat a movement many times or to hold a particular position for an extended period of time. Both aerobic exercise and anaerobic exercise can improve muscular endurance.

• Flexibility- this is the range of movement in a joint (or groups of joints).

• the degree to which an individual muscle will lengthen.

• Stretching improves flexibility.

• Body Composition

• Body composition is the amount of fat in the body compared to the amount of lean mass (muscle, bones, organs etc.).