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PED 110 FIT AND WELL FOR LIFE Chapter 1 1.

Why should I take a college fitness & wellness course? (p.2 ) READ ABOUT JORDONS and RAYS EXPERIENCE. (P. 2, Real Life Story) 2. What is health? (Key Terms p. 3) Health is a state of complete well being . . . not just the absence of disease or infirmity. 3. What is the slogan written on the college banners? How does this slogan relate to wellness?

4. What percentage of Americans get the recommended 30 minutes of MODERATE PHYSICAL ACTIVITY daily? (p. 8) 5. What percentage of Americans is completely inactive? (p. 8) 6. FACT: Most people do not know how to implement a fitness and wellness program. READ ABOUT PATTY NEAVILL (pp. 3-4) Pattys problem: ____________________________________________________________________________ Patty age: _______ Pattys plan for change: ____________________________________________________ Pattys beginning fitness scores: Pattys end of semester fitness scores: ____________________ muscular strength and cardiorespiratory fitness ________________________ ____________________ flexibility ________________________ ____________________ weight ________________________ ____________________ percent body fat ________________________ Pattys 16 week exercise program: _______________________________________________________ ___________________________________________________________________________________ Pattys 16 week nutritional program: _____________________________________________________ Pattys post 1 year and post 2 year results: _________________________________________________ ___________________________________________________________________________________

7. Is our society basically active or inactive? What is the effect of technology upon societys inactivity? (p.4; p. 2)

8. 10.What is SeDS? What is its cause? (p.4; p. 2) 9. What is the number one threat to public health? (p.4; p. 2) What is the SECOND threat to U.S. public health? (p. 4) 10.What are the most common diseases today? (p. 5; pp. 2-4) 11.Define CHRONIC DISEASE. (Key Terms, p. 5) An illness which develops as a result of an unhealthy lifestyle; an illness which lasts a long time. These are often referred to as HYPOKINETIC DISEASE. These are lifestyle related diseases. FACT: CHRONIC DISEASES ACCOUNT FOR 60% OF ALL DEATHS WORLDWIDE. 12.What percentage of cardiovascular disease related deaths in the U.S. could be prevented through lifestyle changes? (p. 5) 13. What was the life expectancy of U.S. citizen at the beginning of the 20th century? 47 years 14. What were the most common health problems 100 years ago in U.S.? Infectious diseases such influenza, diptheria, tuberculosis, kidney disease and polio. 15.What is the age expectancy today? (p. 5; p. 3) Men ____________________ Women _________________________ REVIEW: What are the most common diseases today? Define CHRONIC DISEASE. (Key Terms, p. 5) An illness which develops as a result of an unhealthy lifestyle; an illness which lasts a long time. In other words, a disease which may be prevented through a healthy lifestyle. 16.Define HEALTH LIFE EXPECTANCY. (p. 5) The number of years a person is expected to live in good health; this number is obtained by subtracting ill-health years from the overall life expectance. a. What is the U.S. HEALTH LIFE EXPECTANCY? (p. 5; p. 3); b. U.S. ranks 24th among all nations in Health Life Expectancy. WHY? (p.5-6; p. 3) c. Poor health and nutrition in rural parts of the county and among certain groups, HIV, CHD, Tobacco, and Violence .

. How many of you smoke? How many of you grew up around smokers? How many of you are dating a smoker? How many of you hang out with smokers? 17.What percentage of cardiovascular and cancer deaths could be prevented through positive lifestyle behavior? (p. 5) For this reason, we will emphasize cancer prevention in this course. 18.What is the number one cause of automobile accidents in the U.S.? (p.5) FACT: MORE THAN HALF OF THE PEOPLE WHO DIE EACH YEAR DIE BECAUSE OF WHAT THEY DO. (David Satcher, former U.S. Surgeon General) 19. What are the Three Big contributing factors? Tobacco use, Alcohol use, and Inactivity and poor nutrition. 20. What percentage of deaths in the U.S. is attributed to genetics? (p. 5) __________ 29. What medicine is the best for preventing chronic diseases? (p. 5) PREVENTION HEALTHY CHOICES MADE TODAY INFLUENCE HEALTH FOR DECADES. 30. What are the recommended guidelines for maintaining cardiovascular fitness? (p.6) According to the ACSM and AHA: 1. 30 minutes of moderate-intensity aerobic physical activity 5 times per week PLUS 2. 20 minutes of vigorous intensity aerobic physical activity 3-4 times per week or 3. Muscular strength and endurance activities 2 times per week on non-consecutive days. 31. What if I cant get in a 30 minute workout? (p. 6) You can combine THREE 10 minute bouts of aerobic exercise throughout the day to achieve health benefits.

32. How much time each day should I spend in MODERATE PHYSICAL ACTIVITY to derive health benefits (HEALTH FITNESS STANDARDS)? (p. 6; p. 7, Table 1.1) 33. How much time each day should I spend in MODERATE PHYSICAL ACTIVITY to prevent weight gain? (p. 6-7; p. 7, Table 1.1) 34. How much time each day should I spend in MODERATE PHYSICAL ACTIVITY to sustain weight loss for previously overweight people? (p. 7; p. 7, Table 1.1) 35. How much time should children ages 6 and older spend EACH day in VIGOROUS ACTIVITY? (p. 7) 36. Should healthy, pregnant women women participate in MODERATE ACTIVITY? If so, how much each week? (p. 7) 37.What are the seven dimensions of wellness? (p. 8-9; Figure 1.4, p. 8; FAQ #2, pp. 10-15) 38. What is the best way to ensure wellness as a way of life? (P. 8-9, FAQ #2) 39. What are the four components of HEALTH-RELATED FITNESS? (p. 9, Figure 1.5; pp. 18-19) 40. In addition to HEALTH-RELATED FITNESS, athletes must consider SKILL-RELATED FITNESS (agility, balance, coordination, power, reaction time) as related to their sport. In terms of PREVENTIVE MEDICINE, what type of fitness should be emphasized in a fitness class? HEALTH-RELATED or SKILL-RELATED?

41. WHAT ARE THE HEALTH BENEFITS OF PARTICIPATING IN AN EXERCISE AND WELLNESS PROGRAM? (pp.

11-12; p. 22) Use these verbs to describe the effect of daily exercise on the following BENEFITS OF FITNESS AND WELLNESS: Improves Decreases Controls Slows Strengthens Increases Relieves Lowers risk for Maintains Prevents Extends Encourages

AGING PROCESS ANXIETY ATHLETIC PERFORMANCE BACK PAIN BODY WEIGHT BONE MASS BLOOD BLOOD PRESSURE BODY FUNCTIONS BONE MASS CARDIORESPIRATORY SYSTEM CHRONIC DISEASES CHOLESTEROL LEVELS CORONARY HEART DISEASE DEPRESSION DIABETES IMMUNE SYSTEM LEAN BODY TISSUE LIFE EXPECTANCY (LONGETIVITY METABOLIC RATE MORTALITY RATE MUSCLE ENDURANCE MUSCLE FLEXIBILITY

MUSCLE STRENGTH MUSCLE TONE PHYSICAL APPEARANCE PHYSICAL STAMINA POSTURE PSYCHOLOGICAL WELL BEING OSTEOPOROSIS RECOVERY TIME FOLLOWING ILLNESS SLEEP STRESS TENSION 42. What are HEALTHY LIFESTYLE HABITS which I can adopt to improve the quality and longetivity of my life? ( Behavior Modication Planning - Healthy Lifestyle Habits, p. 14; p. 24). 1. Participate in a lifetime physical activity program. How much exercise do I need? 2. Do not smoke cigarettes. How many people die each year from smoking tobacco? 3. Eat right. What should I eat? How often should I eat? 4. Avoid snacking. Why should I stop eating in between meals (snacking)? 5. Maintain recommended body weight through adequate nutrition and exercise. How can I maintain my body weight? How can I lose weight? What is my ideal weight? 6. Get enough rest.

How much sleep do I need? 7. Lower your stress levels. What are the stress factors in my life? How do I lower stress and tension? 8. Be wary of alcohol. What is (would be) the effect of alcohol abuse on my mental, emotional, physical and social well being? 9. Surround yourself with healthy friendships. Who are my friends? Do I have healthy, supportive friendships? Am I a loner? Why do I need friends? 10. Be informed about the environment. Is my environment at home, work, school, community healthy? 11. Increase education. Am I working to improve my knowledge and my skills? 12. Take personal safety measures. Am I taking precautions to prevent accidents? Which of the POSITIVE HABITS listed above are already a part of your lifestyle? What CHANGES could you make to incorporate some additional HEALTHY HABITS into your daily life? 42. Why is it so hard to change? It has been said, The only person who welcomes a change is a baby with a dirty diaper. Why is it difficult to change negative lifestyle habits into healthy lifestyle choices? Did you realize that 70 % of new exercisers and return exercisers will drop out of regular exercise? Look at Figure 1.10 on page 15; Figure 2.1, p. 34). How about you? Will you begin to exercise daily during this course, and will continue once this class is completed? If so, why? If not, why?

43. Identify the six stages an individual goes through in making willful changes. (pp. 15-16; pp. 47-49) Precontemplation: Family / Friends say: You have a problem. Individual says: I do not!

PRECONTEMPLATORS definitely have a problem, but they DENY they have a problem and they DO NOT INTEND TO CHANGE. Contemplation: Family / Friends say: You are spend too much time on the computer. Individual says: You are probably correct. I think Ill start playing tennis again. CONTEMPLATORS acknowledge they have a problem but they are not quite ready to take action to make a change.

Preparation:

Family / Friends say: You need to stop smoking. Individual says: I am not smoking between meals. PREPARERS are serious about their problem and they are planning to make a change within the next month.

Action:

Family / Friends say: You look like you are losing weight. Individual says: I walking 30 minutes each day and eating less. Ive been able to do this for the last month. ACTION / DOERS are very committed and making the needed changes for at least 6 consecutive months. Family / Friends say: You look great! Individual says: Ive been alcohol free for the last 3 years. I still attend AA three times a week and avoid situations where people are drinking. MAINTAINERS continue to adhere to the behavior change up to 5 years and strives to prevent lapses and relapses. Family / Friends say: Didnt you have a heart attack 7 years ago? Individual says: I did. I began a daily exercise program and low fat diet after that heart attack scare. Now I

Maintenance:

Termination/ Adoption

spend at least two hours a day at the gym and pool, and we eat healthy. This is our way of life!! ADOPTERS have terminated the negative behavior and has adopted the positive, healthy lifestyle behavior

44. What is RELAPSE? (p. 16, Key Terms, p. 17; p. 49) Who may experience RELAPSE? Does RELAPSE mean failure? RECALL: What percentage of new exercisers and exercises will drop out? ______ Have these dropouts failed? What should they do? 18: SMART Goals: To initiate change, goals are essential, as goals motivate behavioral change. (p. 54-59; pp. 54-59) Goals should be: Specific, Measurable, Acceptable, Realistic, and Time Specific Avoid UNMEASURABLE, AMBIGUOUS GOALS: Example: I will lose weight. Write SMART Goals: Example: I will reduce my body fat to 20% body fat (137 pounds) in 12 wks. Write Specific Objectives: (1) Lose one pound of weight a week. (2) Monitor weight before breakfast each day. (3) Eliminate all pastries, cakes and cookies.