Chapter 1 notes - Summary Fit and Well: Core Concepts and Labs in Physical Fitness and Wellness PDF

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Summary

Definitions and some notes from Fit and Well text of Chapter 1...

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Health= overall condition of body or mind, the presence or absence of illness of injury Wellness= optimal health and vitality, to live life fully, with vitality and meaning, encompassing the 7 dimensions of wellbeing Health and wellness are not the same thing, Health is largely determined by aspects beyond your control, Wellness is largely determined by the decisions you make about how you live Risk Factors= conditions that increase ones chances of disease or injury 7 dimensions of wellness: 1. Physical (Eating well, exercise, regular checkups, avoiding injury, safe sex) 2. Emotional (trust, optimism, self acceptance, sharing feelings and understanding feelings) 3. Intellectual (critical thinking skills, motivation to new things and mastering new things, curiosity, creativity, humour) 4. Interpersonal (communication skills, capacity for intimacy, maintain good relationships, support group of friends and family) 5. Spiritual (capacity for love, compassion, forgiveness, altruism, sense of meaning/purpose, sense of belonging to something bigger) 6. Environmental (abundant and clean resources, sustainable development, recycling, reducing pollution/waste) 7. Financial (living within ones means, avoiding debt, saving for the future) Self-acceptance= your personal satisfaction with yourself, which might exclude society's expectations Self-esteem= the way you think others perceive you Self-confidence= part of both acceptance and esteem Occupational wellness refers to the level of happiness and fulfillment you gain through your work Infectious Disease= diseases that can spread from one person to another, caused by microorganisms such as bacteria and viruses Chronic Diseases= develop and continue over a long period of time, usually caused by a variety of factors, including lifestyle Leading causes of death in Canada 2011: Cancers, heart disease, stroke, lower respiratory diseases, accidents, diabetes, alzheimers, influenza and pneumonia, intentional self harm, kidney disease Tackle Obesity plan includes efforts in these 3 areas: 1. Supportive environments. Making social and physical environments where children live, learn, and play more supportive of physical activity and healthy eating. 2. Early action. Identifying the risk of overweight and obesity in children and addressing it early. 3. Nutritious foods. Looking at ways to increase the availability and accessibility of nutritious foods and decrease the marketing of foods and beverages high in fat, sugar, and/or sodium to children. Physical Fitness= set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort.

Sedentary= inactive, sitting lifestyle. Physically active individuals are less likely to die. Many Canadians have a diet that is too high in calories, unhealthy fats, and added sugars, and too low in fibre, complex carbohydrates, fruits, and vegetables. Tobacco use is a risk factor for many of the leading causes of death among Canadians. Unintentional injuries= occur without harm being intended Behaviour change= a lifestyle management process that involves cultivating healthy behaviours and working to overcome unhealthy ones. Target behaviour= an isolated behaviour selected as the object of a behaviour change program To successfully change your behaviour, you must believe that the benefits of change outweigh the costs Avoiding misleading health information:      

Go to the original source. Watch for misleading language. Reports that feature “breakthroughs” or “dramatic proof” are probably hype. Distinguish between research reports and public health advice. Remember that anecdotes are not facts. Be skeptical. Make choices that are right for you.

Internet Resources     

What is the source of the information? How often is the site updated? Is the site promotional? What do other sources say about a topic? Does the site conform to any set of guidelines or criteria for quality and accuracy?

Self efficacy= your belief in your ability to successfully take action and perform a specific task or behaviour. The following table shows the top 10 health issues affecting students' academic performance: 1. 2. 3. 4. 5. 6. 7. 8. 9. 10.

Stress Sleep difficulties Anxiety Cold/flu/sore throat Excessive Internet use/computer games Work Concern for a troubled friend or family member Depression Relationship difficulties Extracurricular activities

Locus of control= to the figurative “place” a person designates as the source of responsibility for the events in their life Internal= people who believe they are in control of their own lives External= who believe that factors beyond their control—heredity, friends and family, the environment, fate, luck, or other outside forces Visualization= visualize yourself successfully engaging in a new, healthier behaviour Self-talk= the internal dialogue you carry on with yourself, to increase your confidence in your ability to change Stages of change model= effective approach to lifestyle self-management, you move through distinct stages as you work to change your target behaviour. These include: 1. 2. 3. 4. 5. 6.

Precontemplation (unaware, do not intend to change) Contemplation (know they have a problem) Preparation (plan to take action) Action (outward modification of behaviour) Maintenance (six months min.) Termination (finished the cycle, no longer tempted to lapse back)

To be successful, people must believe that the benefits of change outweigh the costs. When someone relapses, avoid guilt and blame by: Follow these steps: 1. Forgive yourself. A single setback isn't the end of the world, but abandoning your efforts to change could have negative effects on your life. 2. Give yourself credit for the progress you have already made. You can use that success as motivation to continue. 3. Move on. You can learn from a relapse and use that knowledge to deal with potential setbacks in the future. Personalized Plan, Plan of action: 5 Steps: 1. 2. 3. 4. 5.

Monitor Your Behaviour and Gather Data Analyze the Data and Identify Patterns Be “Smart” about Setting Goals Devise a Plan of Action Make a Personal Contract

Devise a plan of action, should include the following substeps: 

Get What You Need

    

Modify Your Environment Control Related Habits Reward Yourself Involve the People around You Plan for Challenges

Things that can block progress: 1. 2. 3. 4. 5.

Social Influences Levels of Motivation and Commitment Choice of Techniques and Level of Effort Stress Barrier Procrastinating, Rationalizing, and Blaming Procrastinating= “It's Friday already; I might as well wait until Monday to start” Rationalizing= “I wanted to go swimming today but wouldn't have had time to wash my hair afterward” Blaming= “I couldn't exercise because Dave was hogging the elliptical trainer” 6. Be Fit and Well for Life...