Fitness Wellness

Introduction to Wellness,
Fitness, and Lifestyle

Management
Chapter 1
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 1
© 2005 McGraw-Hill Higher Education
Wellness: The New Health Goal
• Wellness = optimal health and vitality

• Dimensions of wellness
• Physical wellness
• Emotional wellness
• Intellectual wellness
• Spiritual wellness
• Interpersonal and social wellness
• Environmental, or planetary, wellness
Fit & Well: Core Concepts and Labs in

Physical Fitness and Wellness, Chapter 1
Wellness Continuum
Figure 1.1

New Opportunities, New Responsibilities
• Infectious diseases, caused by invading microorganisms, were the

leading causes of death a century ago
• Chronic diseases, caused by a variety of lifestyle and other factors,
are the leading causes of death today

Public Health Achievements
Figure 1.2

Leading Causes of Death Overall
• Heart disease
• Cancer
• Stroke
• Chronic lower respiratory diseases (emphysema, chronic bronchitis)
• Unintentional injuries (accidents)
• Diabetes

Leading Causes of Death by Age
• Ages 15–24 • Ages 25–44

• Unintentional injuries • Unintentional injuries
• Homicide • Cancer
• Suicide • Heart disease
• Cancer • Suicide
• Heart disease • HIV/AIDS
• Congenital defects • Homicide
• HIV/AIDS • Chronic liver disease

Wellness Lifestyle

Behaviors That Contribute to Wellness
• Be physically active
• Choose a healthy diet
• Maintain a healthy body weight
• Manage stress effectively
• Avoid tobacco and drug use and limit alcohol consumption
• Protect yourself from disease and injury

Lifestyle and Wellness
• More time watching TV = increased risk of obesity and

diabetes

• Cigarette smoking = increased risk of lung cancer

• Low intake of fruits and vegetables = increased risk

of heart disease

• Few healthy behaviors = increased risk of heart

disease

Benefits of Physical Activity

Actual Causes of Death in the United States
• Smoking 435,000 deaths per year

• Diet and inactivity** 112,000
• Alcohol 85,000
• Microbial agents 75,000
• Toxic agents 55,000
• Motor vehicles 43,000
• Firearms 29,000
• Sexual behavior 20,000
• Illicit drug use 17,000
**Caclulation of the number of deaths due to poor diet and inactivity (obesity) is an area of ongoing controversy and research.
Sources: Centers for Disease Control and Prevention. 2005. Frequently Asked Questions About Calculating Obesity-Related Risk
(http://www.cdc.gov/od/oc/media/pressrel/r050614.htm; retrieved June 28, 2005). Mokdad, A. H., et al. 2004. Actual causes of death in the United States, 2000. Journal of the
American Medical Association 291(10): 1238–1245.

The Role of Other Factors in Wellness
• Heredity
• Environment
• Health care

Family Health History
(www.hhs.gov/familyhistory)

National Wellness Goals
• U.S. government’s national Healthy People initiative sets goals on 10-

year agendas
• Major goals of Healthy People 2010:
• Increase quality and years of healthy life
• Eliminate health disparities among Americans

Quantity vs. Quality of Life

Dimensions of Diversity
• Gender
• Ethnicity
• Income
• Education

Evaluating Sources of Health Information
• Go to the original source

• Watch for misleading language
• Distinguish between individual research reports and public health advice
• Remember that anecdotes are not facts
• Be skeptical and use your common sense

Evaluating Sources of Health Information: Internet
Resources
• What is the source of the information?

• Who is the author or sponsor of the site?
• How often is the site updated?
• What is the purpose of the page? Does the site
promote particular products or procedures? Are
there obvious reasons for bias?
• What do other sources say about the topic?
• Does the site conform to any set of guidelines or
criteria for quality and accuracy?

Reaching Wellness Through Lifestyle Management
• Getting started:
•Examine your current health habits
•Choose a target behavior—an isolated
behavior selected as the object for a
behavior change program
•Obtain information about your target
behavior
•Find outside help if needed

Building Motivation to Change
• Examining the pros and cons of change

• Boosting self-efficacy—the belief in one’s ability to
take action
• Locus of control: internal versus external
• Visualization and self-talk
• Role models and buddies
• Identifying and overcoming key barriers to change

Enhancing Your Readiness to Change
• Precontemplation—no intention of changing behavior

• Contemplation—intending to take action within 6
months
• Preparation—planning to take action within a month
• Action—outwardly changing behavior
• Maintenance—successful behavior change within the
past 6 months
• Termination

Create a Behavior Change Plan
• 1. Monitor your target behavior and gather data using a

health journal.

2. Analyze the data you collect and identify patterns relating to your
target behavior.
3. Set realistic, specific goals. Break your overall goal into smaller steps
and goals.

4. Devise a strategy or plan of action:

• Obtain information and supplies
• Modify your environment
• Reward yourself
• Involve the people around you
• Plan ahead for challenging situations
5. Make a personal contract

Behavior Change Contract

Putting Your Plan into Action
• Commitment
• Strategies from behavior change plan
• Belief that you are the “boss”
• Change-friendly environment
• Support
• Rewards
• Congratulate yourself

Staying With It
• Social influences
• Levels of motivation and commitment
• Choice of techniques and level of effort
• Stress barrier
• Procrastinating, rationalizing, and blaming

Being Fit and Well for Life
• First attempts may only involve the planning stage

• Need to develop certain skills
• Do not expect to master everything quickly and with ease


Fitness Wellness

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Introduction to Wellness,

Fitness, and Lifestyle

• Wellness = optimal health and vitality

Fit & Well: Core Concepts and Labs in

Fit & Well: Core Concepts and Labs in

• Infectious diseases, caused by invading microorganisms, were the

Fit & Well: Core Concepts and Labs in

Fit & Well: Core Concepts and Labs in

Fit & Well: Core Concepts and Labs in

• Ages 15–24 • Ages 25–44

Fit & Well: Core Concepts and Labs in

Fit & Well: Core Concepts and Labs in

Fit & Well: Core Concepts and Labs in

• More time watching TV = increased risk of obesity and

Fit & Well: Core Concepts and Labs in

• Cigarette smoking = increased risk of lung cancer

Fit & Well: Core Concepts and Labs in

• Low intake of fruits and vegetables = increased risk

Fit & Well: Core Concepts and Labs in

• Few healthy behaviors = increased risk of heart

Fit & Well: Core Concepts and Labs in

Fit & Well: Core Concepts and Labs in

• Smoking 435,000 deaths per year

Fit & Well: Core Concepts and Labs in

Fit & Well: Core Concepts and Labs in

Fit & Well: Core Concepts and Labs in

• U.S. government’s national Healthy People initiative sets goals on 10-

Fit & Well: Core Concepts and Labs in

Fit & Well: Core Concepts and Labs in

Fit & Well: Core Concepts and Labs in

• Go to the original source

Fit & Well: Core Concepts and Labs in

• What is the source of the information?

Fit & Well: Core Concepts and Labs in

Fit & Well: Core Concepts and Labs in

• Examining the pros and cons of change

Fit & Well: Core Concepts and Labs in

• Precontemplation—no intention of changing behavior

Fit & Well: Core Concepts and Labs in

• 1. Monitor your target behavior and gather data using a

Fit & Well: Core Concepts and Labs in

Fit & Well: Core Concepts and Labs in

4. Devise a strategy or plan of action:

Fit & Well: Core Concepts and Labs in

Fit & Well: Core Concepts and Labs in

Fit & Well: Core Concepts and Labs in

Fit & Well: Core Concepts and Labs in

• First attempts may only involve the planning stage

Fit & Well: Core Concepts and Labs in

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