Ex-Relax - 1/17/12 Lifestyle:...

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1/17/12Lifestyle:-changes in technology in the last 50 years (aids to decrease in activity)-kids spend less time outside-eating habits have changed (eating more processed foods)-more stressHealth:-traditionally thought of as “not sick”-must do things now to make us healthier later 7 Dimensions of Wellness:-physical-intellectual-social-emotional-spiritual-environmental-occupational*These should all be in balance*They each exist separately but can intertwinePhysical: CardioRespitatoryEndurance, Flexibility, Muscular-Diet-Behaviors (smoke, drink, drugs)-Schedule regular check-upsIntellectual:-keeping mind active-keep up with current events, keep mind busy by doing puzzlesEmotional:-positive mental state-Emotional Wellness: 1. Recognize feelings 2. Accepting/coping with feelings 3. seeking outside supportSocial:-getting along with other people-family/friend/community supportSpiritual:-not about religion-moral values-compassionate, honest, forgivingEnvironmental:
-protecting natural resources-cutting air pollution/noise pollutionOccupational:-derive personal satisfaction from occupation-re-invent yourself -stay focused-work-o-holics are not occupationally well1/20Before starting an exercise program:1.Medical screening to determine if fit enough to exercise-Asymptomatic healthy male under 40 or asymptomatic healthy female under 50 with no more than 2 cardiovascular risk factors can start health program without medical screening. Primary risk factors for Heart Disease:-High BP (anything over 140/90 is high)-High cholesterol (ideal = >200, high= 240+-Age-Activity level-Genetics (family incidents before age of 55)-SmokingContributing Risk Factors:-Obesity-Diabetes-StressComponents of Physical Fitness-CRE (aerobic fitness)-Muscular fitness-Flexibility-Body Composition**Must focus on all areasAerobic activity: any activity that increases demand for 02 and is done over an extended period of time. BENEFITS OF AEROBIC ACTIVITY:-Stronger heart (resting heart rate lowers)-Improved cholesterol levels (total # goes down, HDL increases and LDL decreases)-Lower BP-Reduced body fat-decreased risk of heart disease-reduced risk of cancers -Lower risk of osteoporosis-Reduce anxiety/depression
-More energy-Decreased stress-Better body compositionSetting Up Program:  F I T T E FactorsF- frequency (how many times/week will you exercise aerobically (Should have min of 3x/week and up to 5-6x/weekIintensity (50-80% of maximal O2 consumption which correlates to 60-90% of max. heart rate)T- Time (duration of exercise session minimum of 20 minutes and up to 60..doesn’t include warm-up and cool-downT- type (what activity you choose to do)E- enjoyment1/24

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Term
Spring
Professor
N/A
Tags
heart rate, target heart rate, max heart rate

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