PHED-1006EL Lecture Notes - Lecture 1: Stress Management, Health Promotion, Body Composition
12 Jun 2018
School
Department
Course
Professor
What is healthy?: nutrition, sleep, stress management, absence of disease, chronic
illness
What is Health? Where does Physical Activity "Fit"?
Key Questions
What do you do for physical activity: exercise, eat well, do stuff during the day
1.
What do you "get out of it"?: happier, feel better about yourself, mental
wellbeing, sleep better, confidence, self-worth, more energy (physical
&mental), increases motivation, get more things done, ability to see progress.
2.
Any negatives?: risk of injury, fatigue, overdoing yourself, burnout, pressure to
do well, being held up to a certain standard, TIME, gym imitation,
3.
What gets in the way of being active
4.
The HELP Philosophy
Aids you as you apply principles and guidelines that help you adopt positive
lifestyles
-
H: HEALTH.. People who believe in the benefits of healthy lifestyles are more likely to
engage in healthy behaviours
E: EVERYONE… anyone can change behaviour or lifestyle, physical activity is NOT just
for athletes
L: LIFETIME… young people feel immortal because harmful effects of unhealthy
lifestyle are not immediate, as we age unhealthy lifestyles have cumulative negative
effects
P: PERSONAL… everyone has unique needs, it is up to each individual to take personal
responsibility for learning and using these skills
National Health Goals
"Healthy People 2020": set of health promotion and disease prevention objectives
with the primary intent of improving the nation's health
Goals to motivate and guide people in making good healthy choices
-
Implications for personal health behaviour change
-
Concepts of Wellness and Fitness goal: to help you maximize the portion of your
lifespan that is lived in good health
What is health?: optimal well-being that contributes to one's quality of life. It is more
than freedom from disease and illness, though freedom from disease is important to
good health. Optimal health includes high-level mental, social, emotional, spiritual,
and physical wellness within the limits of one's heredity and personal abilities
PRIMARY GOALS IN HP2020
Help all people have high-quality, longer lives free of preventable disease,
injury, and premature death
1.
Distinctions between the lifespan and health span
-
Lifespan: number of years you live
-
Health span: the number of health years in your life (free of illness and years of
wellness)
-
Achieving health equity, eliminating disparities, and improving the health of
all groups
2.
Health varies greatly (age, gender, income, ethnicity)
-
Health Disparity: a particular type of health difference that is closely linked with
social, economic and/or environmental disadvantage
-
Create social and physical environments that promote good health for all 3.
Environment (social and physical) has much to do with quality and length of life
-
Social Environment: norms and values that influence our behaviour
-
Physical Environment: characteristics or features that may allow the healthier
choice to be the easier choice
-
Promote quality of life, healthy development, and healthy behaviours across
all stages of life
4.
Healthy days decrease as we age
-
Increasing healthy days is the goal
-
Health and Wellness
Health is more than freedom from illness and disease
-
Wellness is the positive component of optimal health
-
Health and wellness are personal
-
Health and wellness are multidimensional
-
Definitions
Physical Health: freedom from illnesses that affect the physiological systems of the
body. A person with physical health possesses an adequate level of physical fitness
and physical wellness
Physical Wellness: the ability to function effectively in meeting the demands of the
day's work and to use free time effectively. Physical wellness includes good physical
fitness and the possession of useful motor skills. Characterized as fit instead of unfit
Emotional/mental health: conceptually the same as emotional health and wellness
Emotional/mental wellness: ability to cope with daily circumstances and to deal with
personal feelings in a positive, optimistic and constructive manner. A person with
emotional wellness is generally characterized as happy instead of depressed
Intellectual health: freedom from illnesses that invade the brain and other systems
that allow learning. A person with intellectual health also possesses intellectual
wellness
Intellectual wellness: the ability to learn and to use information to enhance the quality
of daily living and optimal functioning. Characterized as informed
Social health: freedom from illnesses or conditions that severely limit functioning in
society
Social wellness: the ability to interact with others successfully and to establish
meaningful relationships that enhance the quality of life for all people involved.
Characterized as involved.
Spiritual Health: the one component of health that is totally composed of the wellness
dimension
Spiritual Wellness: the ability to establish a values system and act on the system of
beliefs, as well as to establish and carry out meaningful and constructive lifetime
goals. Often based on a belief in a force greater than the individual that helps
contribute to an improved quality of life for all people
The Dimensions of Wellness
Wellness Dimension Negative Positive
Physical Unfit Fit
Emotional/Mental Depressed Happy
Intellectual Ignorant Informed
Social Lonely Involved
Spiritual Unfulfilled Fulfilled
Totally Outlook Negative Positive
Quality of Life: describes wellness. An individual with quality of life can enjoyably do
the activities of life with little or no limitation and can function independently.
Wellness
Wellness reflects how one feels about life, as well as one's ability to function
effectively
-
The way someone perceives each dimension of wellness affects one's total
outlook
-
"self-perceptions"
-
Development of a system that allows a person to perceive the self positively is
essential, along with the adoption of positive lifestyles that encourage improved
self-perceptions
-
Health and wellness are integrated states of being
-
Can be best depicted as threads woven together to produce a larger integrated
fabric
-
Each dimension relates to each of the others and overlaps all the others
-
It is possible to possess health and wellness while being ill or possessing a
debilitating condition
-
Many illnesses are curable (temporary effect)
-
Some are not curable but can be managed with proper eating, physical activity,
and sound medical treatment (Type 1 Diabetes)
-
A person with debilitating conditions (eg. loss of limb) who has a positive
outlook on life may have better overall health than a person with a poor outlook
on life
-
Wellness is a term used by the uninformed as well as experts
-
Some people have tried to identify wellness with product and services that
promise benefits and cannot be documented
-
Well-being is a subjective feeling, people can easily make claims of improved
wellness for their product or service without facts to back them up
-
Holistic health: totally health
-
Physical Fitness
Physical Fitness: the body's ability to function efficiently and effectively
Health Related Dimensions of Physical Fitness
Body composition: the relative percentage of muscle, fat, bone, and other
tissues that make up the body
1.
Cardiorespiratory endurance: ability of the heart, blood vessels, blood and
respiratory system to supply nutrients and oxygen to the muscles and the ability
of the muscles to utilize fuel to allow sustained exercise
2.
Flexibility: range of motion available in a joint 3.
Muscular endurance: ability of the muscles to exert themselves repeatedly 4.
Power: ability to transfer energy into force at a fast rate 5.
Strength: ability of the muscles to exert external force. 6.
Processing a moderate amount of each dimension is essential to disease
prevention and health promotion
-
Skill Related Dimensions of Physical Fitness
Agility: the ability to rapidly and accurately change the direction of the
movement of the entire body in space
1.
Balance: the maintenance of equilibrium while stationary or while moving 2.
Coordination: the ability to use the senses with the body parts to perform
motor tasks smoothly and accurately
3.
Reaction time: the time elapsed between stimulation and the beginning of
reaction to that stimulation
4.
Speed: the ability to perform a movement in a short period of time5.
Lifestyles: patterns of behaviour or ways an individual typically lives
Hypokinetic Diseases or Conditions: too little activity
Metabolic Fitness: a positive state of the physiological systems commonly associated
with reduced risk for chronic diseases
Bone Integrity
Often considered to be a non-performance measure of fitness
-
Cannot be assessed with performance measures the way most health-related
fitness parts can
-
Functional fitness: refers to the ability to perform activities of daily life
Good fitness is important but is NOT the same as physical health and wellness
-
Contributes indirectly to other dimensions by helping us look our best, feel
good, perform daily tasks, and enjoy life
-
Chapter 1: Health, Wellness, Fitness and Healthy
Lifestyles: An Introduction
Wednesday, September 6, 2017
8:54 AM
What is healthy?: nutrition, sleep, stress management, absence of disease, chronic
illness
What is Health? Where does Physical Activity "Fit"?
Key Questions
What do you do for physical activity: exercise, eat well, do stuff during the day 1.
What do you "get out of it"?: happier, feel better about yourself, mental
wellbeing, sleep better, confidence, self-worth, more energy (physical
&mental), increases motivation, get more things done, ability to see progress.
2.
Any negatives?: risk of injury, fatigue, overdoing yourself, burnout, pressure to
do well, being held up to a certain standard, TIME, gym imitation,
3.
What gets in the way of being active 4.
The HELP Philosophy
Aids you as you apply principles and guidelines that help you adopt positive
lifestyles
-
H: HEALTH.. People who believe in the benefits of healthy lifestyles are more likely to
engage in healthy behaviours
E: EVERYONE… anyone can change behaviour or lifestyle, physical activity is NOT just
for athletes
L: LIFETIME… young people feel immortal because harmful effects of unhealthy
lifestyle are not immediate, as we age unhealthy lifestyles have cumulative negative
effects
P: PERSONAL… everyone has unique needs, it is up to each individual to take personal
responsibility for learning and using these skills
National Health Goals
"Healthy People 2020": set of health promotion and disease prevention objectives
with the primary intent of improving the nation's health
Goals to motivate and guide people in making good healthy choices
-
Implications for personal health behaviour change
-
Concepts of Wellness and Fitness goal: to help you maximize the portion of your
lifespan that is lived in good health
What is health?: optimal well-being that contributes to one's quality of life. It is more
than freedom from disease and illness, though freedom from disease is important to
good health. Optimal health includes high-level mental, social, emotional, spiritual,
and physical wellness within the limits of one's heredity and personal abilities
PRIMARY GOALS IN HP2020
Help all people have high-quality, longer lives free of preventable disease,
injury, and premature death
1.
Distinctions between the lifespan and health span
-
Lifespan: number of years you live
-
Health span: the number of health years in your life (free of illness and years of
wellness)
-
Achieving health equity, eliminating disparities, and improving the health of
all groups
2.
Health varies greatly (age, gender, income, ethnicity)
-
Health Disparity: a particular type of health difference that is closely linked with
social, economic and/or environmental disadvantage
-
Create social and physical environments that promote good health for all 3.
Environment (social and physical) has much to do with quality and length of life
-
Social Environment: norms and values that influence our behaviour
-
Physical Environment: characteristics or features that may allow the healthier
choice to be the easier choice
-
Promote quality of life, healthy development, and healthy behaviours across
all stages of life
4.
Healthy days decrease as we age
-
Increasing healthy days is the goal
-
Health and Wellness
Health is more than freedom from illness and disease
-
Wellness is the positive component of optimal health
-
Health and wellness are personal
-
Health and wellness are multidimensional
-
Definitions
Physical Health: freedom from illnesses that affect the physiological systems of the
body. A person with physical health possesses an adequate level of physical fitness
and physical wellness
Physical Wellness: the ability to function effectively in meeting the demands of the
day's work and to use free time effectively. Physical wellness includes good physical
fitness and the possession of useful motor skills. Characterized as fit instead of unfit
Emotional/mental health: conceptually the same as emotional health and wellness
Emotional/mental wellness: ability to cope with daily circumstances and to deal with
personal feelings in a positive, optimistic and constructive manner. A person with
emotional wellness is generally characterized as happy instead of depressed
Intellectual health: freedom from illnesses that invade the brain and other systems
that allow learning. A person with intellectual health also possesses intellectual
wellness
Intellectual wellness: the ability to learn and to use information to enhance the quality
of daily living and optimal functioning. Characterized as informed
Social health: freedom from illnesses or conditions that severely limit functioning in
society
Social wellness: the ability to interact with others successfully and to establish
meaningful relationships that enhance the quality of life for all people involved.
Characterized as involved.
Spiritual Health: the one component of health that is totally composed of the wellness
dimension
Spiritual Wellness: the ability to establish a values system and act on the system of
beliefs, as well as to establish and carry out meaningful and constructive lifetime
goals. Often based on a belief in a force greater than the individual that helps
contribute to an improved quality of life for all people
The Dimensions of Wellness
Wellness Dimension Negative Positive
Physical Unfit Fit
Emotional/Mental Depressed Happy
Intellectual Ignorant Informed
Social Lonely Involved
Spiritual Unfulfilled Fulfilled
Totally Outlook Negative Positive
Quality of Life: describes wellness. An individual with quality of life can enjoyably do
the activities of life with little or no limitation and can function independently.
Wellness
Wellness reflects how one feels about life, as well as one's ability to function
effectively
-
The way someone perceives each dimension of wellness affects one's total
outlook
-
"self-perceptions"
-
Development of a system that allows a person to perceive the self positively is
essential, along with the adoption of positive lifestyles that encourage improved
self-perceptions
-
Health and wellness are integrated states of being
-
Can be best depicted as threads woven together to produce a larger integrated
fabric
-
Each dimension relates to each of the others and overlaps all the others
-
It is possible to possess health and wellness while being ill or possessing a
debilitating condition
-
Many illnesses are curable (temporary effect)
-
Some are not curable but can be managed with proper eating, physical activity,
and sound medical treatment (Type 1 Diabetes)
-
A person with debilitating conditions (eg. loss of limb) who has a positive
outlook on life may have better overall health than a person with a poor outlook
on life
-
Wellness is a term used by the uninformed as well as experts
-
Some people have tried to identify wellness with product and services that
promise benefits and cannot be documented
-
Well-being is a subjective feeling, people can easily make claims of improved
wellness for their product or service without facts to back them up
-
Holistic health: totally health
-
Physical Fitness
Physical Fitness: the body's ability to function efficiently and effectively
Health Related Dimensions of Physical Fitness
Body composition: the relative percentage of muscle, fat, bone, and other
tissues that make up the body
1.
Cardiorespiratory endurance: ability of the heart, blood vessels, blood and
respiratory system to supply nutrients and oxygen to the muscles and the ability
of the muscles to utilize fuel to allow sustained exercise
2.
Flexibility: range of motion available in a joint 3.
Muscular endurance: ability of the muscles to exert themselves repeatedly 4.
Power: ability to transfer energy into force at a fast rate 5.
Strength: ability of the muscles to exert external force. 6.
Processing a moderate amount of each dimension is essential to disease
prevention and health promotion
-
Skill Related Dimensions of Physical Fitness
Agility: the ability to rapidly and accurately change the direction of the
movement of the entire body in space
1.
Balance: the maintenance of equilibrium while stationary or while moving 2.
Coordination: the ability to use the senses with the body parts to perform
motor tasks smoothly and accurately
3.
Reaction time: the time elapsed between stimulation and the beginning of
reaction to that stimulation
4.
Speed: the ability to perform a movement in a short period of time5.
Lifestyles: patterns of behaviour or ways an individual typically lives
Hypokinetic Diseases or Conditions: too little activity
Metabolic Fitness: a positive state of the physiological systems commonly associated
with reduced risk for chronic diseases
Bone Integrity
Often considered to be a non-performance measure of fitness
-
Cannot be assessed with performance measures the way most health-related
fitness parts can
-
Functional fitness: refers to the ability to perform activities of daily life
Good fitness is important but is NOT the same as physical health and wellness
-
Contributes indirectly to other dimensions by helping us look our best, feel
good, perform daily tasks, and enjoy life
-
Chapter 1: Health, Wellness, Fitness and Healthy
Lifestyles: An Introduction
Wednesday, September 6, 2017
8:54 AM
Document Summary
: nutrition, sleep, stress management, absence of disease, chronic illness. What do you do for physical activity: exercise, eat well, do stuff during the day. : happier, feel better about yourself, mental wellbeing, sleep better, confidence, self-worth, more energy (physical. &mental), increases motivation, get more things done, ability to see progress. : risk of injury, fatigue, overdoing yourself, burnout, pressure to do well, being held up to a certain standard, time, gym imitation, What gets in the way of being active. Aids you as you apply principles and guidelines that help you adopt positive lifestyles. H: health people who believe in the benefits of healthy lifestyles are more likely to engage in healthy behaviours. E: everyone anyone can change behaviour or lifestyle, physical activity is not just for athletes. L: lifetime young people feel immortal because harmful effects of unhealthy lifestyle are not immediate, as we age unhealthy lifestyles have cumulative negative effects.
