Final For Program Design

Front 1

Name 3 levels of disease prevention

Back 1

Primary - preventive
Secondary - limit spread (treatment)
Tertiary - rehabilitate

Front 2

Define Physical Activity

Back 2

Any bodily movement produced by the skeletal muscles that is above daily functioning that results in greater energy expenditure

Front 3

Define Active Living

Back 3

A way of life in which physical activity is valued and integrated into daily life.

Front 4

Define 'exercise'

Back 4

A formal type of physical activity which is planned & prescriptive in nature and based on the FITT principal

Front 5

What is 'physical fitness'

Back 5

The body's ability to adapt to the demands of physical effort, that is to perform vigorous levels of activity without becoming fatigued.

Front 6

Name the 'health related' components of physical fitness

Back 6

1)cardiovascular-ability of the heart, lungs, & blood to deliver nutrients and O2 to the working muscles.
2)Body composition-the relative % of muscle, fat, bone and other tissue in the body.
3)muscle strength-ability of the muscles to exert an external force
4)muscular endurance-ability of the muscles to repeatedly exert themselves.
5)flexibility-range of motion (ROM) available in a joint

Front 7

Name the 'performance related' components of physical fitness

Back 7

1)agility-ability to move rapidly & accurately to change direction of movement of body.
2)balance-ability to maintain equil. while stationary or while moving.
3) coordination-ability to use the senses with the body parts to perform motor task smoothly and accurately
4)power-ability to transfer energy into a force at a fast rate
5)reaction time-the time elapsed btw. a stimulation and the begining of a reaction to the stimulation
6)speed-ability to perform a movement in a short period of time

Front 8

Name & describe 5 dimensions of wellness

Back 8

1)social-ability to interact well with people and the environment
2)intellectual-ability to learn & use information
3)emotional-ability to control emotions and express them appropriately
4)spiritual-having a set of values, beliefs,goals. Being @ peace w/ yourself & the choices you've made
5)physical-ability of the body's systems to function effectively with the demands placed upon it.

Front 9

Explain how physical activity affects the dimensions of wellness

Back 9

SOCIAL-increased self confidence & self esteem, may provide environment for social interaction;improved quality of life.
INTELLECTUAL-increases blood flow to the brain thereby increasing alertness & learning ability
EMOTIONAL-reduces stress & muscle tension;improves sleep habits;helps reduce mild to moderate depression.
SPIRITUAL-May feel connected or grounded
PHYSICAL-decrease risk of disease (CVD, diabetes, obesity, cancers); lowers resting HR; decreases BP; improves cholesterol profile; improves CV fitness; etc.

Front 10

Discuss 'physiological' & 'behavioural' explanations of how exercise affects depression

Back 10

Physiological-increases core temp which causes release of endorphins which decrease pain and produce feelings of wellbeing; also release of neurotransmitters such as dopamine (antidepressant)
BEHAVIOURAL - acts as a distraction, provides a sense of control, improves self esteem & self concept.

Front 11

Name & describe the stages of change

Back 11

PRECONTEMPLATION-not entending to change;may not think habits are bad; not aware of the risks of no physical activity.
CONTEMPLATION-considering a change in the next 6 mos.;may be ambivalent;usually low self confidence
PREPARATION-intending to take action in next 30 days; making small changes;may have tried & failed in the past yr.
ACTION-changed behaviour in last 6 months; high risk stage; support is crucial
MAINTENANCE- changed behaviour for at least 6 months; very high confidence; have learned strategies to deal w/ relapse.n

Front 12

Discuss intervention goals for each stage of change

Back 12

PRECONTEMPLATION-can't always help; increase awareness of risks and the pros of increased physical activiy; talk & listen
CONTEMPLATORS- provide reasons to change; build self confidence; fitness appraisal.
PREPARERS-Make a plan, set goals; set a target date; focus on pros; sign contract
ACTION - encourage positive change; REWARDS; reinforcements; coping mechanisms.
MAINTENANCE-Rewards & feedback; prepare them for relapses; refine & add variety; focus on progress; keep it fun.

Front 13

Name 5 experiential processes

Back 13

1)CONSCIOUS RAISING
2)DRAMATIC RELIEF
3)SOCIAL LIBERATION
4)SELF-REEVALUATION
5)ENVIRONMENTAL REEVALUATION

Front 14

CONSCIOUS RAISING

Back 14

Increase awareness about self & health

Front 15

DRAMATIC RELIEF

Back 15

Changing how you feel about your behaviours, health or self.