KIN 199, Chp. 1
KIN 199, Chp. 1 KIN 199
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This page Class Notes was uploaded by Taylor Fendley on Tuesday February 9, 2016. The Class Notes belongs to KIN 199 at University of Alabama - Tuscaloosa taught by Colleen Geary in Winter 2016. Since its upload, it has received 12 views. For similar materials see Ecol Appr Hlth & Fitness in Kinesiology at University of Alabama - Tuscaloosa.
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Date Created: 02/09/16
Chapter One Introduction to Wellness Fitness and Lifestyle Management the overall condition of body or mind and the presence or absence of illness or injury optimal health and vitality encompassing the six dimensions of wellbeing 1 Six Dimensions of Wellness a Physical i Your body s overall condition fitness level and your ability to care for yourself ii Eating well exercising safe sex avoid harmful habits and injuries b Emotional i Your ability to understand and deal with your feelings ii Optimism trust confidence ability to share and understand feelings c Intellectual i Constantly challenge your mind ii Question curiosity creativity sense of humor critical thinking ability to master skills d Interpersonal i Your ability to develop and maintain satisfying and supportive relationships ii Communication skills intimacy ability to establish and maintain relationships gain and give support e Spiritual i Possessing a set of guiding beliefs principles or values that give meaning and purpose to your life especially during difficult times ii Joy forgiveness fulfillment caring for others sense of purposemeaning being a part of something greater than yourself f Environmental i The livability of your surroundings ii Recycling reduction pollutionwaste having abundant clean natural resources g Sometimes Occupational i The fulfillment and happiness you gain from work ii Enjoyable work achievement recognition opportunity to learn and grow iii Results in financial wellness 2 Wellness a Fairly new concept b In 1900 the average life expectancy of Americans was 47 i Has nearly doubled since then due to the introduction of vaccines and improved living conditions c 100 years ago Americans considered lucky to live to adulthood d Many infectious diseases due to water pollution and sanitary conditions i Pneumonia tuberculosis diabetes A disease that can spread from person to person caused by microorganisms such as bacteria and viruses e Different sets of chronic diseases have emerged i Heart disease cancer stroke 3 leading causes of death ii Heart disease is the 1 killer of American men and women A disease that develops and continues over a long period of time such as heart disease or cancer f People have a limited amount of control over chronic diseases through appropriate lifestyle choices i Don t stress smoke or eat too much and exercise etc A conscious behavior that can increase or decrease a person s risk of disease or injury g Wellness isn t just personal it s a government concern as well i Poor health drains nation s resources and increases health costs ii Each American spends an average of 8233year on health care iii 18 of Americans take 14 or more sick days per year h Almost 50 of Americans aren t regularly active and 15 aren t at all 3 Behaviors that Contribute to Wellness a Be Physically Active A set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort b Avoid Tobacco i Tobacco use is associated with 8 of the top 10 causes of death in the United States ii 440000 deaths are related to smoking c Limit Alcohol Intake i Excessive alcohol consumption is linked to 6 of the top 10 causes of death in the United States ii 85000 deaths are related to drinking d Choose a Healthy Diet Maintain Healthy Body Weight e Manage Stress Effectively 4 Getting Serious about Your Health a Examine your current health habits b Choose a target behavior pick something small that you want to change i Not snacking as much sleeping all night eating breakfast etc An isolated behavior selected as the object of a behavior change program c Adopt a lifestyle management process that involves cultivating healthy behaviors and working to overcome unhealthy ones Working towards a target behavior Learn about your target behavior i How is it affecting your level of wellness what are its risks ii Knowledge is important for behavior change but it isn t usually enough to make people act you must be motivated 1 Methods to increase motivation include 2 Boosting your selfefficacy your belief in your ability to successfully take action and perform a specific task 3 Increasing your locus of control a Internal locus is good because it reinforces motivation b External locus may sabotage 4 Practicing visualization and selfcontrol The belief in one s ability to take action and perform a specific task The figurative quotplacequot a person designates as the source of responsibility for the events in his or her life 5 Stages of Behavior Change a Precontemplation i You don t think you have a problem and do not intend to change b Contemplation i You know you have a problem and intend to take action within 6 months c Preparation i You plan to take action within a month or may have already begun to make small changes in your behavior d Action i You outwardly modify your behavior and environment e Maintenance i You have maintained your new healthier lifestyle for at least 6 months f Termination i You are not tempted to relapse into your old behavior g Stages of Behavior Change pg 1617 6 Developing Skills for Change a Creating a Personalized Plan i Monitor your behavior and gather data 1 Record the following a What the activity was b When and where it happened c What you were doing d How you felt at that time ii Analyze the data and identify patterns 1 Note the connections between your feelings and such external cues as time of the day location situation and the actions of others around you iii Be SMART about setting goals 1 S specific a Avoid vague goals 2 M measurable a Your progress will be easier to track if your goals are quantifiable so give your goal a number 3 A attainable a Set goals within your physical limit 4 R realistic a Manage your expectations when you set goals 5 T time framespecific a Give yourself a reasonable amount of time to reach your goal state the time frame in your behavior change plan and set your agenda to meet the goal within the given time frame iv Devise a plan of action 1 Get what you need a Identify resources that can help you and get them right away b Waiting can delay your progress 2 Modify your environment a Control cues in your environment that trigger your target behavior 3 Control related habits a Modify habits that contribute to your target behavior 4 Reward yourself a Giving yourself instant real rewards for good behavior will reinforce your efforts 5 Involve the people around you a Tell family and friends about your plan and ask them to help 6 Plan for challenges a Think about situations and people that might derail your program and develop ways to cope with them v Make a personal contract 1 A serious personal contract can result in a higher chance of followthrough than a casual offhand promise 2 Should include a statement of your goals and your commitment to reaching it a The date you will start b The steps you will take to measure your progress c The strategies you plan to use to promote change d The date you expect to reach your final goal b Putting Your Plan into Action iv Requires commitment the resolve to stick with the plan no matter what temptations you encounter Remember all the reasons you have to change and that you are in control Use all your strategies to make your plan work and make sure your environment is changefriendly Keep track of your progress and give yourself regular rewards c Staying With It Obstacles are inevitable If you relapse 1 Forgive yourself 2 Give yourself credit for the progress you have already made 3 Move on Identify what is blocking your progress give yourself time to step back see how you re doing and make some changes before going on Social Influences 1 Take a look at the reactions of the people you re counting on and see if they re really supporting you 2 Focus on yourself Levels of Motivation and Commitment 1 You won t make real progress until an inner drive leads you to the stage of change at which you are ready to make a personal commitment to the goal vi Choice of Techniques and Level of Effort 1 If your plan isn t working as well as you had though it would make changes where you re having the most trouble vii Stress Barrier 1 Make stress management a high priority for behavior change viii Procrastinating Rationalizing and Blaming 1 Procrastinating a Break your plan into smaller steps that you can accomplish one day at a time 2 Rationalizing a Don t make excuses 3 Blaming a Don t blame others for your own failure to follow through b Blaming is a way to take your focus off the real problem and deny responsibility for your own actions d Being Fit and Well for Life i Take on the easier problems first and then use what your learn to tackle more difficult problems later ii Once you ve started don t stop 1 Assume health improvement is forever iii Being healthy takes effort but the paybacks in energy and vitality are priceless
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