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Physical Fitness, Health, and Wellness

chapter 1. Physical Fitness, Health, and Wellness. Five Components of Fitness. 1. Cardiorespiratory endurance 2. Muscle strength 3. Muscle endurance 4. Flexibility 5. Body composition. Cardiorespiratory. Cardio = heart. Respiratory = lungs.

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Physical Fitness, Health, and Wellness

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  1. chapter1 Physical Fitness, Health, and Wellness

  2. Five Components of Fitness 1. Cardiorespiratory endurance 2. Muscle strength 3. Muscle endurance 4. Flexibility 5. Body composition

  3. Cardiorespiratory • Cardio = heart. • Respiratory = lungs. • Cardiorespiratory endurance – ability of the heart, lungs, and blood vessels to take in, absorb, and deliver oxygen to working muscles, allowing you to walk, run, swim, bike, climb stairs or mountains, and so forth.

  4. Muscle Strength and Endurance Muscular strength—the maximal pulling force of a muscle or a muscle group. Example: lifting a heavy weight only one time, a maximum bench press for example. Muscular endurance—the ability to move a weight repeatedly without fatigue. Example: a maximum number of push-ups or sit-ups.

  5. Flexibility • The range of motion around a joint, or more simply the degree to which you can move your limbs with grace and efficiency. • Examples of activities that may require good flexibility: dance, gymnastics, rock climbing, wrestling.

  6. Body Composition • For theoretical measurement purposes, the body can be separated into two parts: fat and fat-free mass. • The amount of the body made up of each of these two components is referred to as body composition. • Body composition is known to have a dramatic effect on health.

  7. Figure 1.1 The health-illness continuum

  8. Figure 1.2 A single health-illness continuum dot

  9. Figure 1.3 An asymmetrical dot

  10. Physical Health = Total Health? • No! • Total health includes many other components: 1. Social 2. Mental 3. Emotional 4. Spiritual

  11. Social Health The ability to interact well with people and the environment, and have satisfying interpersonal relationships.

  12. Mental Health The ability to learn and grow intellectually. Life’s experiences as well as more formal structures (for example, schools) enhance mental health.

  13. Emotional Health The ability to control emotions so that you feel comfortable expressing them and can express them appropriately. Conversely, emotional health includes the ability to avoid expressing emotions when it is inappropriate to do so.

  14. Spiritual Health A belief in some unifying force, which will vary from person to person but will have the concept of faith at its core. Faith is a feeling of connection to other humans, of a purpose to life, and of a quest for meaning in life.

  15. Lifestyle and Disease Medical researchers estimate that • 20 percent of the risk for heart disease, cancer, and stroke can be attributed to heredity, • another 20 percent to environmental factors, • 10 percent to inadequate health care, and • an alarming 50 percent to unhealthy lifestyles.

  16. Prevent Disease Physical activity can help prevent the nation’s leading killers: • Heart disease • Cancer • Stroke • Hypertension (high blood pressure), which is itself a major cause of heart disease and stroke

  17. Figure 1.5 Examples of Moderate Amounts of Physical Activity • Washing and waxing a car for 45 to 60 minutes • Washing windows or floors for 45 to 60 minutes • Playing volleyball for 45 minutes • Playing touch football for 30 to 45 minutes • Gardening for 30 to 45 minutes • Wheeling self in wheelchair for 30 to 40 minutes • Walking 1 3/4 miles in 35 minutes (20 minutes per mile) • Playing basketball (shooting baskets) for 30 minutes • Bicycling 5 miles in 30 minutes • Dancing fast (social) for 30 minutes • Pushing a stroller 1 1/2 miles in 30 minutes • Raking leaves for 30 minutes Source: U.S. Public Health Service. 1996. Physical Activity and Health: A Report of the Surgeon General. Washington, DC: U.S. Department of Health and Human Services.

  18. How Might Exercise Prevent Disease? • Helps people control their weight. Overweight, obesity, and malnutrition are implicated in numerous states of ill health. • Increases the amount of good (HDL) cholesterol in the blood (Shepard, 1989). • Decreases the amount of bad (LDL) cholesterol that accumulates on the blood vessel walls and can eventually block the flow of blood to the heart and other body parts.

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