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Flashcards in Unit 1 Deck (29)
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Define wellness

An optimal quality of life, including intellectual, social, emotional, spiritual and physical components


Physical fitness

The body's ability to function efficiently, to resist disease and illness and to accomplish daily activities with ease and agility


What are the 5 dimensions of wellness

Physical, emotional, spiritual, mental and social


What are the 5 components of physical fitness

Cardio respiratory fitness, muscular strength, muscular endurance, flexibility, body composition


What are the benefits of physical fitness

Manage stress, increase energy, reduce anxiety, relieve depression, improve sleep, improve quality of life, improve physical performance, weight control, reduce risk of injury


Physical fitness reduces the risk of:

Coronary heart disease, type 2 diabetes, obesity, osteoporosis, colon cancer, hypertension and stoke, depression


Controllable risks factors of health

Smoking, diet, stress, physical activity


Uncontrollable risks of health

Genetics, gender, age, environment


Define physical activity

Any bodily movement produced by skeletal muscles that requires energy expenditure including activities undertaken while working, playing, carrying out household chores etc


Define exercise

Planned, structured, repetitive activity that aims to improve or maintain one or more components of physical fitness


Physical fitness requirements for 0-4 years

180 mins of physical activity at any intensity spread throughout the day


Physical fitness requirements for 5-17 years

60 mins a day of moderate to vigorous physical activity. Vigorous activity 3 days per week. Muscle/ bone strengthening at least 3 days per week


Physical fitness requirements for 18- 64+ years

150 mins per week of moderate to vigorous physical activity in bouts of greater than or equal to 10 mins. Muscle/ bone strengthening at least 2 days per week


Barriers to physical fitness

Lack of time, lack of money, programs don't fit needs, lack of facility or access, boredom, too much too soon, psychological/ emotional barriers, lack of knowledge and skill, cultural and societal reasons


Define active living

A way of life in which physical, social, mental, emotional and spiritual activities are valued and are integrated into daily living


How RA can find solution to barriers: lack of time

Make fitness functional ie walking or cycling to work, short increments of movement throughout the day


How RA can find solution to barriers: lack of money

Discount for lower income families at some municipal facilities, volunteers can receive a fitness pass exchange for services, outdoor activities are free, at home activities.


How RA can find solution to barriers: programs don't meet needs

Example: beginners, elderly, physically challenged. Communicate needs to the facility


How RA can find solution to barriers: lack of facility or access

Exercise outdoors or at home, Internet/ video workouts are very common


How RA can find solution to barriers: boredom

Exercise in groups, use social media to keep up motivation


How RA can find solution to barriers: too much too soon

Focus on realistic short- term goals, get help to determine timelines and progressions


How RA can find solution to barriers: psychological barriers

Often can be overcome after 6-8 weeks, provide motivation and support to achieve this timeline


How RA can find solution to barriers: lack of knowledge and skill

Education about facts that exercise should not hurt, and when implemented properly will not cause injury, dispel myth of "no pain, no gain", brainstorm to determine which type of exercise the client may find most enjoyable, March their strengths/ aptitudes to their exercise program


How RA can find solution to barriers: cultural and social reasons

Education, peer mentoring, use of social media


4 stages in the change model

Pre-contemplation, contemplation, preparation, maintenance


Stages of change model: stage one pre-contemplation

Person is resistant to change, denies a problem.
Strategy: raise awareness without threatening, identify self efficacy and self esteem issues


Stages of change model: stage 2 contemplation

Person has the intent to act
Strategy: identify barriers, seek options on how to overcome.


Stages of change model: stage 3 preparation

Person is open to suggestions, is ready for action and goal setting.
Strategy: goal setting, set "smart" goals specific, measurable, action orientated, realistic, time


Stages of change model: stage 4 maintenance

Person engages in healthy lifestyle habits
Strategy: keep individual excited about their behaviour change, continue support