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15 Cards in this Set

  • Front
  • Back
Name 3 levels of disease prevention
Primary - preventive
Secondary - limit spread (treatment)
Tertiary - rehabilitate
Define Physical Activity
Any bodily movement produced by the skeletal muscles that is above daily functioning that results in greater energy expenditure
Define Active Living
A way of life in which physical activity is valued and integrated into daily life.
Define 'exercise'
A formal type of physical activity which is planned & prescriptive in nature and based on the FITT principal
What is 'physical fitness'
The body's ability to adapt to the demands of physical effort, that is to perform vigorous levels of activity without becoming fatigued.
Name the 'health related' components of physical fitness
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
Name the 'performance related' components of physical fitness
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
Name & describe 5 dimensions of wellness
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.
Explain how physical activity affects the dimensions of wellness
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.
Discuss 'physiological' & 'behavioural' explanations of how exercise affects depression
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.
Name & describe the stages of change
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
Discuss intervention goals for each stage of change
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.
Name 5 experiential processes
1)CONSCIOUS RAISING
2)DRAMATIC RELIEF
3)SOCIAL LIBERATION
4)SELF-REEVALUATION
5)ENVIRONMENTAL REEVALUATION
CONSCIOUS RAISING
Increase awareness about self & health
DRAMATIC RELIEF
Changing how you feel about your behaviours, health or self.