Physical Fitness and Wellness

1
Chapter 1
ChapterOutline
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• Physical Fitness and Wellness

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2
Humans Created to move
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• Physical inactivity leads to disease and
  premature death
• Physically active people live longer
• Technological advances have greatly reduced
  required daily physical activity
• 400,000 deaths in the U.S. were attributed to
  poor diet and physical inactivity in the year 2000

3
Life expectancy
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• Beginning of the 20th century
• Life expectancy was 47 years
• Major life threats were infectious diseases
  tuberculosis, diphtheria, influenza, polio, etc.
• 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.

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Fitness wellness movement
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

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

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Figure 1.1
Physical inactivity and poor lifestyle habits
have caused an increase in the incidence of
chronic diseases
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Healthy life expectancy in U.S.
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• Average life expectancy in the U.S. is 76.9 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

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Figure 1.2
Healthy life expectancy in the United States lags
behind other countries
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Key terms
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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

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1996 surgeon generals report
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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

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1996 surgeon generals report
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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

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Table 1.1
The 1996 report became a nationwide call to action
12
Critical thinking
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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?

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Moderate physical activity
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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

14
Key terms
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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)

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Key terms
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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

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Key terms
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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

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Health and fitness benefits according to
lifestyle and physical activity program
Figure 1.10

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

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Physical activity vs. mortality
Figure 1.5
Studies show an inverse relationship between
physical activity and premature mortality rates
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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
Figure 1.6
Fitness levels vs. mortality
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• Effects of fitness changes on mortality rates

Figure 1.7

• Even greater protection is attained by combining
  higher fitness levels with reduction in other
  risk factors

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Health-related fitness
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach
Cardiorespiratory endurance
Body composition
Muscular flexibility
Muscular strength and endurance
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Motor skillrelated fitness
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach
23
Critical thinking
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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?

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Two fitness standards
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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

• 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

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Key terms
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

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

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Wellness continuum
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

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

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Figure 1.11
Leading Causes of Death in the United States
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Lifestyle as a health problem
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

Almost 80 of deaths in the U.S. today could be
prevented through a healthy lifestyle program.
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Actual causes of death in the U.S.
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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
Updated figures from JAMA 29112381245, 2004
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Figure 1.13
Health care costs in the U.S. for selected years
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Figure 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

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Lifestyle as a health problem
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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

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Lifestyle as a health problem
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

In essence, most people in the United States are
threatened by the verylives they lead today.
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Healthy lifestyle habits
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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

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Healthy lifestyle habits
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

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

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2010 National Health Objectives
Figure 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
37
Critical thinking
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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?

38
A personalized approachIn this course you will
learn to
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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

39
A personalized approachIn this course you will
learn to
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• Assess your health-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

40
A personalized approachIn this course you will
learn to
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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

41
A personalized approachIn this course you will
learn to
PhysicalActivity vs. Exercise
SurgeonGenerals Report
A WellnessLifestyle
Wellness,Fitness, Longevity
Types ofPhysicalFitness
Leading U.S. Health Problems
ComprehensiveWellness Program
Wellness Challenge of 21st Century
A Personalized Approach

• 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

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End of Chapter