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Fitness_Wellness Notes.pdf - Understanding Fitness and...

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Understanding Fitness and WellnessWellness-A state of optimal health encompassing all the dimensions of well being-Achieved by practicing a healthy lifestyleEight Components of Wellness-Physical Wellness: exercise, healthy weight-Emotional Wellness: social skills, relationships, self esteem-Intellectual Wellness: keeping mind active through learning-Spiritual Wellness: relationship with God-Social Wellness: relationships-Environmental Wellness: influence of environment on health-Occupational Wellness: satisfaction in job-Financial Wellness: ability to live comfortably on incomePhysical Activity vs Exercise-Physical Activity-All physical movement-Exercise-Performed specifically to enhance health/fitness-Planned, structured and high intensity activitiesCardiorespiratory Endurance-Aerobic fitness-Indicates heart’s ability to pump blood to muscles-Indicates muscles’ ability to utilize oxygen in bloodMuscular Strength-How much force a muscle generates during a single maximal contractionMuscular Endurance-Ability of a muscle to generate a submaximal force repeatedly-Gains in muscular strength can improve endurance-Gains in muscular endurance do not improve muscular strengthFlexibility-Ability to move joints through full range of motion-Without regular stretching muscle and tendons shorten and become tightBody Composition-Relative amounts of fat and lean tissue in body-High percentage of body fat: CVD, type 2 diabetes, cancerBehavior Modification Strategies-Specific-Measurable-Attainable-Realistic
-Time FrameGeneral Principles of Exercise for Health and FitnessOverload Principle-Improve endurance: major physical systems must be stressedPrinciple of Progression-Overload should be gradually increased-Slow gradual overload increase first 1-6 weeks of program-Steady progressive overload increase next 6-20 weeksPrinciple of Specificity-Exercise training effect is specific to those muscles involved in activityPrinciple of Recuperation-Need for rest period between exercise training sessions-Failure to rest: overtraining-Leads to fatigue, increased risk of infection, injuriesPrinciple of Reversibility-Loss of fitness due to inactivity-Going too long between exercise sessionsExercise Prescription-Everyone has correct amount of exercise-Tailored to meet needs of individualPhysical Activity Guideline

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Term
Spring
Professor
D.Campbell
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