GALILEO, University System of Georgia GALILEO Open Learning Materials Nursing and Health Sciences Open Textbooks Nursing and Health Sciences Spring 2018 Concepts of Fitness and Wellness, 3rd Edition Lisa Jellum Georgia Highlands College, ljellum@highlands.edu Scott Flynn Georgia Highlands College, sflynn@highlands.edu Jonathan Howard Georgia Highlands College, jhoward@highlands.edu Althea Moser Georgia Highlands College, amoser@highlands.edu David Mathis Georgia Highlands College, dmathis@highlands.edu See next page for additional authors Follow this and additional works at: https://oer.edu/health-textbooks Part of the Health and Physical Education Commons Recommended Citation Jellum, Lisa; Flynn, Scott; Howard, Jonathan; Moser, Althea; Mathis, David; Collins, Christin; Henderson, Sharryse; and Watjen, Connie, "Concepts of Fitness and Wellness, 3rd Edition" (2018). Nursing and Health Sciences Open Textbooks.edu/health-textbooks/4 This Open Textbook is brought to you for free and open access by the Nursing and Health Sciences at GALILEO Open Learning Materials. It has been accepted for inclusion in Nursing and Health Sciences Open Textbooks by an authorized administrator of GALILEO Open Learning Materials. For more information, please contact affordablelearninggeorgia@usg.
Authors Lisa Jellum, Scott Flynn, Jonathan Howard, Althea Moser, David Mathis, Christin Collins, Sharryse Henderson, and Connie Watjen This open textbook is available at GALILEO Open Learning Materials: https://oer.edu/health-textbooks/4 Open Textbook Georgia Highlands College UNIVERSITY SYSTEM OF GEORGIA Scott Flynn, Lisa Jellum, Althea Moser, Jonathan Howard, Sharryse Henderson, Christin Collins, Amanda West, and David Mathis Concepts of Fitness & Wellness Concepts of Fitness and Wellness Scott Flynn, Jonathan Howard, Lisa Jellum, Althea Moser Table of Contents 1. Substance Use and Abuse 13. Sexually Transmitted Infections Concepts of Fitness and Wellness by Scott Flynn, Jonathan Howard, Lisa Jellum, Althea Moser is licensed under a Creative Commons Attribution-NonCommercial- NoDerivatives 4. Healthy Behaviors and Wellness Objectives: • Define the nine dimensions of wellness • Identify health problems in the United States • Identify the behaviors that promote wellness • Behavior Modification: how change occurs, barriers to change, and how to successfully overcome barriers and make lasting lifestyle changes Why Study Wellness? Dimensions of Wellness As most college students do, you have Wellness is a familiar term, but what is its probably set goals.
Obviously, your true definition? Is it simply the absence of individual goals differ from those of your disease? This chapter will define all the fellow classmates, but everyone’s goals components of holistic wellness and share one common attribute: their describe the factors that contribute to not intention to improve individual wellbeing. only a person’s physical and mental health, However, there are as many ideas about but also their ability to develop, thrive, how to do that as there are individuals. Do succeed, enjoy life, and meet challenges your goals involve making more money, head on with confidence and resolve. achieving better health, improving your relationships? Holistic wellness involves all To achieve this type of overall wellness, a those aspects of life and more.
This chapter person must be healthy in nine explains the importance of overall wellness, interconnected dimensions of wellness: which is about more than being physically physical, emotional, intellectual, spiritual, and mentally healthy, free from illness and social, environmental, occupational, disease. In fact, the study of wellness financial, and cultural. A description of each incorporates all aspects of life. Achieving dimension follows.
overall wellness means living actively and fully. People in this state exude confidence, optimism, and self-efficacy; they have the The Nine Dimensions of Wellness energy reserves to do what needs to be done today and to plan for a better • Physical Wellness tomorrow. The most effective and People who are physically well transformative goals are those designed to actively make healthy decisions on a achieve the highest level of personal daily basis. They eat a nutritionally wellness.
balanced diet; they try to get an adequate amount of sleep, and they Healthy Behaviors and Wellness 1 visit the doctor routinely. They make different set of guiding principles. a habit of exercising three to five They recognize the relationship times per week; they have the between spirituality and identity in ability to identify their personal all individuals. needs and are aware of their body's limitations.
They maintain positive • Social Wellness interpersonal relationships and A socially well person builds healthy make healthy sexual decisions that relationships based on are consistent with their personal interdependence, trust, and values and beliefs. Those who are socially well have a keen awareness of the • Emotional Wellness feelings of others. They develop a An emotionally well person network of friends and co-workers successfully expresses and manages who share a common purpose, and an entire range of feelings, including who provide support and validation. anger, doubt, hope, joy, desire, fear, and many others.
People who are • Environmental Wellness emotionally well maintain a high An environmentally well person level of self-esteem. They have a appreciates the external cues and positive body-image and the ability stimuli that an environment can to regulate their feelings. They know provide. People who have achieved where to seek support and help environmental wellness recognize regarding their mental health, the limits to controlling an including but not limited to, seeking environment and seek to professional counseling services.
understand the role an individual plays in the environment. • Intellectual Wellness Those who enjoy intellectual • Occupational Wellness wellness engage in lifelong learning. An occupationally well person They seek knowledge and activities enjoys the pursuit of a career which that further develop their critical is fulfilling on a variety of levels. This thinking and heighten global person finds satisfaction and awareness.
They engage in activities enrichment in work, while always in associated with the arts, philosophy, pursuit of opportunities to reach the and reasoning. next level of professional success. • Spiritual Wellness • Financial Wellness People who can be described as Those who are financially well are spiritually well have identified a core fully aware of their current financial set of beliefs that guide their state. They set long- and short-term decision making, and other faith- goals regarding finances that will based endeavors.
While firm in their allow them to reach their personal spiritual beliefs, they understand goals and achieve self-defined others may have a distinctly financial success. Healthy Behaviors and Wellness 2 • Cultural Wellness The link below provides more information Culturally well people are aware of about the leading causes of death in the their own cultural background, as United States: well as the diversity and richness present in other cultural Leading Causes of Death backgrounds. Cultural wellness implies understanding, awareness To see a 2014 chart that shows the leading and intrinsic respect for aspects of cause of death by age group, click on the diversity. A culturally well person link below: acknowledges and accepts the Leading Cause of Death by Age Group impact of these aspects of diversity on sexual orientation, In the video linked below, you will learn religion, gender, racial and ethnic about the determinants of health as backgrounds, age groups, and outlined by Healthy People 2020.1 People 2020 is a federal advisory committee comprised of non-federal, For more information on the nine independent subject matter experts who dimensions of wellness, click on the link gather data and provide advice on how to below: promote health and prevent disease in America: Nine Dimensions of Wellness Healthy People 2020 and Determinants of To watch a video about the nine dimensions Health of wellness, click on the following link: The link below is to Healthy People 2020’s Video on the Nine Dimensions of Wellness website, which contains data and technical information about this organization’s objectives: Health Problems in the United States Healthy People 2020 Website Americans today experience health problems that people who lived 100 years Behaviors That Promote ago did not encounter.
What are the factors Wellness that account for these health problems that have arisen over the past 100 years? Bad habits are hard to break, but choosing Most health problems faced by people in to eat healthier and exercise more provides the U. are chronic diseases that are benefits that go far beyond a more ideal preventable and caused by everyday body weight and shape. Being physically fit choices and unhealthy lifestyles. can stave off many of the diseases and medical conditions discussed in the previous section, including heart disease, Healthy Behaviors and Wellness 3 the number 1 killer in America.
Exercise to do so. Thus, the Transtheoretical Model reduces stress and eases depression. (TTM) focuses on the decision-making of Healthier employees are also more the individual and is a model of intentional productive. Being physically fit nurtures the change.
The TTM operates on the mind, body, and spirit and is the assumption that people do not change cornerstone of wellness. The links below behaviors quickly and decisively. Rather, provide information about behaviors within change in behavior, especially habitual your control that contribute to an improved behavior, occurs continuously through a quality of life and increased wellness. The TTM is not a theory but a model; different behavioral theories and Six Behaviors That Contribute to Wellness constructs can be applied to various stages of the model where they may be most Lifestyle Choices and Their Effect on effective.
Wellbeing The TTM posits that individuals move Behaviors that Contribute to Wellness through six stages of change: Presentation precontemplation, contemplation, preparation, action, maintenance, and termination. Termination was not part of Behavior Modification the original model and is less often used in application of stages of change for health- Making permanent lifestyle changes is one related behaviors. For each stage of change, of the greatest challenges a person can different intervention strategies are most face. This section will explore how changes effective at moving the person to the next to behavior occur, the psychological stage of change and subsequently through barriers that hamper efforts to change, and the model to maintenance, the ideal stage tips for making lasting change.
Six Stages of Change: How Changes in Behavior Occur • Stage 1: Precontemplation The Transtheoretical Model, also called the In this stage, people do not intend Stages of Change Model, was developed by to take action in the foreseeable James Prochaska and Carlo DiClemente in future (defined as within the next 6 the late 1970s. Considered the dominant months). People are often unaware model for describing how behavior changes that their behavior is problematic or occur, it evolved through studies examining produces negative consequences. the experiences of smokers who quit on People in this stage often their own and comparing them with the underestimate the pros of changing experiences of those requiring further behavior and place too much treatment.
The goal of those studies was to emphasis on the cons of changing understand why some people were capable behavior. of quitting on their own. It was determined that people quit smoking if they were ready Healthy Behaviors and Wellness 4 • Stage 2: Contemplation • Stage 4: Action In this stage, people are intending to In this stage, people have recently start the healthy behavior in the changed their behavior (defined as foreseeable future (defined as within the last 6 months) and intend within the next 6 months). People to keep moving forward with that recognize that their behavior may be behavior change.
People may exhibit problematic, and a more thoughtful this by modifying their problem and practical consideration of the behavior or acquiring new healthy pros and cons of changing the behaviors. behavior takes place, with equal emphasis placed on both. Even with • Stage 5: Maintenance this recognition, people may still feel In this stage, people have sustained ambivalent toward changing their their behavior change for a while behavior. (defined as more than 6 months) and intend to maintain the behavior • Stage 3: Preparation change going forward.
People in this (Determination) stage work to prevent relapse to In this stage, people are ready to earlier stages. take action within the next 30 days. People start to take small steps • Stage 6: Termination toward the behavior change, and In this stage, people have no desire they believe changing their behavior to return to their unhealthy can lead to a healthier life.