Physical Fitness and Wellness

1
Chapter 1
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Physical Fitness and Wellness

2
Physical Fitness Wellness
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Research findings in the last three decades have
  shown that physical inactivity and negative
  lifestyle habits increase the risk for chronic
  diseases and premature mortality
• Widespread interest in health and preventive
  medicine has led to an increase in people
  participating in organized fitness and wellness
  programs

3
Risks of Physical Inactivity
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Physically inactive people die younger
• Technological advances have greatly reduced
  required daily physical activity
• About 400,000 deaths in the U.S. are attributed
  each year to physical inactivity and poor dietary
  habits

4
Life Expectancy
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Beginning of the 20th century
• Life expectancy was 47 years
• Major life threats were infectious diseases
  tuberculosis, diphtheria, influenza, polio, etc.
• Mid- to late 20th century
• Infectious diseases eliminated with medical
  breakthroughs
• Life expectancy increased to 76.9 years but
  living the so-called good life encouraged
  chronic diseases hypertension, coronary heart
  disease, diabetes, cancer, etc.

5
Causes of Deaths in United Statesfor Selected
Years
1.1

• Physical inactivity and poor lifestyle habits
  have caused an increase in the incidence of
  chronic diseases

6
Fitness Wellness Movement
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• The fitness and wellness movement resulted from
  the need to combat chronic disease
• Focus became disease prevention through a healthy
  lifestyle

7
Healthy Life Expectancyin the U.S.
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Average life expectancy in the U.S. is 77.4 years
  
• Healthy life expectancy is defined as the years
  of illness subtracted from life expectancy
• The World Health Organization (WHO) calculated in
  2000 that the healthy life expectancy of the U.S.
  was 24th in the world

8
Healthy Life Expectancy for Selected Countries
1.2
9
Leading Causes ofDeath in the United States
1.3
10
Underlying Causes of Death in the United States
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• The top three causes of death in the U.S.
  tobacco use, poor diet and inactivity, and
  alcohol abuseare responsible for 920,000 deaths
  each year

Tobacco 435,000 Poor diet/inactivity
400,000 Alcohol 85,000 Microbial infections
75,000 Toxic agents 55,000 Motor vehicles
43,000 Firearms 29,000 Sexual behaviors
20,000 Drugs 17,000
11
Lifestyle as a Health Problem
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Almost 80 of deaths in the U.S. today could be
  prevented through a healthy lifestyle program.

12
Lifestyle as a Health Problem
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Over 50 of people who die in U.S. die because of
  what they do
• More than half of disease is lifestyle-related
• A fifth is attributed to the environment
• A tenth is influenced by the health care the
  individual receives
• Only 16 is related to genetics
• The individual controls as much as 84 of
  vulnerability to disease and quality of life
• 83 of deaths before age 65 are preventable

13
Lifestyle as a Health Problem
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• In essence, most people in the United States
  are threatened by the verylives they lead
  today.

14
Key Terms
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Physical Activity Bodily movement produced by
  skeletal muscles requires expenditure of energy
  and produces progressive health benefits

• Exercise A type of physical activity that
  requires planned, structured, and repetitive
  bodily movement with the intent of improving or
  maintaining one or more components of physical
  fitness

15
1996 Surgeon Generals Report
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Poor health because of lack of physical activity
  is a serious public health problem
• More than 60 of adults do not achieve the
  recommended amount of physical activity
• 25 are not physically active at all
• Almost half of all people between 12 and 21 years
  of age are not vigorously active on a regular
  basis

16
1996 Surgeon Generals Report
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Physical inactivity is more prevalent in
• Women than men
• African Americans and Hispanic Americans than
  whites
• Older than younger adults
• Less affluent than more affluent people
• Less educated than more educated adults

17
Percent of Total U.S. Adult Population That
Regularly Participates in Physical Activity
1.1

• The 1996 report became a nationwide call to action

18
Critical Thinking
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Do you consciously incorporate physical activity
  into your daily lifestyle?
• Can you provide examples?
• Do you feel that you get sufficient daily
  physical activity to maintain good health?

19
Key Terms
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Wellness The constant and deliberate effort to
  stay healthy and achieve the highest potential
  for well-being it integrates seven dimensions

20
Wellness Continuum
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Although an individual may demonstrate adequate
  or excellent fitness, indulgence in unhealthy
  lifestyle behaviors will increase risk for
  chronic diseases and diminish wellness

21
Key Terms
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Physical Wellness Good physical fitness and
  confidence in ones personal ability to take care
  of health problems
• Emotional Wellness The ability to understand
  ones own feelings, accept limitations, and
  achieve emotional stability

• Mental Wellness A state in which ones mind is
  engaged in lively interaction with the
  surrounding world also called intellectual
  wellness
• Social Wellness The ability to relate well to
  others, both within and outside the family unit

22
Key Terms
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Environmental Wellness The capability to live in
  a clean and safe environment that is not
  detrimental to health
• Occupational Wellness The ability to perform
  ones job skillfully and effectively under
  conditions that provide personal and team
  satisfaction and adequately reward each individual

• Spiritual Wellness The sense that life is
  meaningful, that life has purpose, and that some
  power brings all humanity together the ethics,
  values, and morals that guide one and give
  meaning and direction to life

23
Key Terms
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Moderate physical activity Activity that uses
  150 calories of energy per day, or 1,000 calories
  per week

• Vigorous activity Any exercise that requires a
  MET level equal to or greater than 6 METs or 21
  ml/kg/min (1 MET energy expenditure at rest or
  the equivalent of 3.5 ml/kg/min)

24
Physical Activity vs. Mortality
1.8

• Studies show an inverse relationship between
  physical activity and premature mortality rates

25
Fitness Levels vs. Mortality
1.9

• Although greater improvements in fitness yield a
  slightly lower risk for premature death, the
  largest drop is between the low fit and the
  moderate fit groups

26
Moderate Physical Activity
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Provides benefits through regular participation
• Can prevent premature death, unnecessary illness,
  and disability
• For people who are not physically active
• Can provide substantial benefits in health and
  well-being
• For people who are already moderately active
• Greater health and fitness benefits can be
  obtained when intensity of physical activity is
  increased

27
Key Terms
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Physical fitness The ability to meet the
  ordinary as well as the unusual demands of daily
  life safely and effectively without being overly
  fatigued and still have energy left for leisure
  and recreational activities

• Health-related fitness Fitness programs that are
  prescribed to improve the overall health of the
  individual, encompasses cardiorespiratory
  endurance, muscular strength and endurance,
  muscular flexibility, and body composition

28
Health-Related Fitness
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010
Cardiorespiratory endurance
Body composition
Muscular flexibility
Muscular strength and endurance
29
Critical Thinking

• What role do the four health-related components
  of physical fitness play in your life?
• Can you rank in order of importance to you and
  explain your rationale in doing so?

30
Key Terms
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Skill-related fitnessFitness components
  important for success in skillful activities and
  athletic events encompasses agility, balance,
  coordination, power, reaction time, and speed

• Metabolic fitnessImprovements in the metabolic
  profile through a moderate-intensity exercise
  program in spite of little or no improvement in
  physical fitness measures

31
Two Fitness Standards
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Health fitness standard
• Minimum fitness values required for disease
  prevention and health
• Physical fitness standard
• Higher standard required to achieve good or
  excellent physical fitness

• Physical fitness standard
• Requires more intense exercise to allow people of
  all ages the freedom to enjoy lifes daily and
  recreational activities to their fullest
  potential
• Current health fitness standards are not enough
  to achieve these objectives

32
Health and Fitness Benefits according to
Lifestyle and Physical Activity Program
1.12

• Attaining the health fitness standard requires
  only moderate physical activity
• For high physical fitness, a high intensity
  exercise program is required

33
Motor SkillRelated Fitness
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010
34
Wellness Programs Provide
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Multiple health benefits
• Economic benefits

35
Selected Health Benefits
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Improves cardiorespiratory endurance, muscular
  strength, and muscular endurance
• Helps maintain recommended body weight and lean
  body mass
• Increases resting metabolic rate
• Improves the immune system
• Decreases risk for chronic diseases
  (cardiovascular disease, cancer, diabetes,
  hypertension, osteoporosis)

36
Selected Health Benefits
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Relieves tension and stress
• Raises energy levels and job productivity
• Encourages positive lifestyle habits
• Promotes psychological wellness
• Helps maintain independent living
• Extends longevity and slows down the aging
  process
• Improves quality of life

37
Health Care Costs in the U.S. for Selected Years
1.13
38
Estimated 1989 and 1997 Healthcare Costs per
Person for Selected Countries
1.14

• U.S. spends more on yearly health care per person
  than any other industrialized nation
• Yet U.S. health care ranks 37th in the world
• One reason for low ranking is overemphasis on
  state-of-the art cures instead of prevention

39
Healthy Lifestyle Habits
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Participate in a lifetime physical activity
  program
• Do not smoke cigarettes
• Eat three nutritious meals each day
• Avoid meaningless snacking
• Maintain healthy weight
• Get enough sleep

40
Healthy Lifestyle Habits
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Control stress
• Be wary of alcohol
• Surround yourself with healthy friendships
• Be informed about the environment
• Increase education
• Take personal safety measures

41
2010 National Health Objectives
1.15

• Two unique goals of the 2010 national health
  objectives emphasize increased quality and years
  of healthy life and seek to eliminate health
  disparities among all groups of people

42
Critical Thinking
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• What are your feelings about lifestyle habits
  that enhance health and longevity?
• How important are they to you?
• What obstacles keep you from adhering to such
  habits or incorporating new ones into your life?

43

• Take the Stairs

44
A Personalized Approach In this course you will
learn to
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Implement motivational and behavior modification
  techniques for wellness
• Determine whether medical clearance is needed for
  exercise participation

• Conduct a nutrient analysis and follow
  recommendations for adequate nutrition
• Write your own nutrition and weight-control
  programs

45
A Personalized Approach In this course you will
learn to
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Assess your health-related and skill-related
  components of fitness
• Write exercise prescriptions for
  cardiorespiratory endurance, muscular strength
  and endurance, and muscular flexibility

• Understand the relationship between fitness and
  aging
• Determine your levels of tension and stress,
  lessen your vulnerability to stress, and
  implement a stress management program if necessary

46
A Personalized Approach In this course you will
learn to
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Follow a cancer riskreduction program
• Implement a smoking cessation program, if
  applicable

• Avoid chemical dependency and know where to find
  assistance if needed
• Learn health consequences of sexually transmitted
  diseases

47
A Personalized Approach In this course you will
learn to
Leading U.S. Health Problems
Physical Activity and Exercise
Surgeon Generals Report
Wellness, Fitness, and Longevity
Types of Physical Fitness
Fitness Standards
Benefits of a Wellness Program
National Health Objectives for 2010

• Write objectives to improve your fitness and
  wellness and learn how to chart a wellness
  program for the future
• Differentiate myths and facts about exercise and
  health-related concepts

48
End of Chapter