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Circuit Weight Training PED-1000 > Chapter 1 > Flashcards

Chapter 1 Flashcards

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1
Q

What are The Nine Dimensions of Wellness?

A

9 Interconnected types of wellness that must all be achieved simultaneously to achieve overall wellness.

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2
Q

Physical Wellness

A

Diet, sleep, exercise

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3
Q

Emotional Wellness

A

Control Emotions, Self-Love

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4
Q

Intellectual Wellness

A

Lifelong Learning

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5
Q

Spiritual Wellness

A

Strong Beliefs

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6
Q

Social Wellness

A

Healthy Relationships, Emotionally Aware

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7
Q

Environmental Wellness

A

Awareness of Situation

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8
Q

Occupational Wellness

A

Job and Career Satisfaction

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9
Q

Financial Wellness

A

Financially Aware

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10
Q

Cultural Wellness

A

Culturally Aware

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11
Q

Health

A

Presence or absence of illness or injury; mostly uncontrollable.

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12
Q

Wellness

A

Optimal State of Mind and Body; Mostly Controllable

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13
Q

Behavior Modification

A

The alteration of behavioral patterns through specific techniques

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14
Q

Barriers

A

Something that stands in the way of you achieving your goals

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15
Q

Goal Setting

A

The process of identifying something that you want to accomplish and establishing measurable goals and time frames.

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16
Q

Transtheoretical Model

A

The theory of the stages of change for behavioral change (Upward Spiral (Learn from each relapse or lapse))

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17
Q

Stage 1 of the Transtheoretical Model

A

Pre-contemplation

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18
Q

What stage is the Pre-contemplation stage of the TTM?

A

Stage 1

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19
Q

Stage 2 of the Transtheoretical Model

A

Contemplation

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20
Q

What stage is the Contemplation stage of the TTM?

A

Stage 2

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21
Q

Stage 3 of the Transtheoretical Model

A

Preparation (Determination)

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22
Q

What stage is the Preparation (Determination) stage of the TTM?

A

Stage 3

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23
Q

Stage 4 of the Transtheoretical Model

24
Q

What stage is the Action stage of the TTM?

25
Stage 5 of the Transtheoretical Model
Maintenance
26
What stage is the Maintenance stage of the TTM?
Stage 5
27
Stage 6 of the Transtheoretical Model
Termination
28
What stage is the Termination stage of the TTM?
Stage 6
29
Ten Processes of Change
Ten processes which result in strategies that help people make and maintain change.
30
Consciousness Raising
One of the Ten Processes of change; Increasing awareness about the healthy behavior.
31
Dramatic Relief
One of the Ten Processes of change; Emotional arousal about the health behavior, whether positive or negative arousal.
32
Self-Reevaluation
One of the Ten Processes of change; Self-reappraisal to realize the healthy behavior is part of who they want to be.
33
Environmental Reevaluation
One of the Ten Processes of change; Social reappraisal to realize how their unhealthy behavior affects others.
34
Social Liberation
One of the Ten Processes of change; Environmental opportunities that exist to show society is supportive of the healthy behavior.
35
Self-Liberation
One of the Ten Processes of change; Commitment to change behavior based on the belief that achievement of the healthy behavior is possible.
36
Helping Relationships
One of the Ten Processes of change; Finding supportive relationships that encourage the desired change.
37
Counter-Conditioning
One of the Ten Processes of change; Substituting healthy behaviors and thoughts for unhealthy behaviors and thoughts.
38
Reinforcement Management
One of the Ten Processes of change; Rewarding the positive behavior and reducing the rewards that come from negative behavior.
39
Stimulus Control
One of the Ten Processes of change; Re-engineering the environment to have reminders and cues that support and encourage the healthy behavior and remove those that encourage the unhealthy behavior.
40
Risk Factors
Contribute to disease and injury
41
Factors that affect your wellness.
Stress, Anxiety, Sleep, Cold, Depression, Screen time, Diet, Exercise, Drugs and alcohol, Sex and Others.
42
Barriers to Lifestyle Modification
* Failing to admit or acknowledge there is a problem * Inability to get started * Maintaining long-term changes
43
How has health and wellness changed over time?
* People are living longer * Infectious diseases have decreased * Chronic diseases have increased (Greatly influenced by lifestyle choices)
44
Leading Causes of Death In the US
1. Heart disease (all individuals) 2. Cancer 3. Accidents (people under 44) 4. Lower respiratory disease 5. Stroke 6. Alzheimer’s disease 7. Diabetes 8. Influenza & pneumonia 9. Kidney disease 10. Suicide
45
Top 5 causes of Death in America
1. Heart disease (all individuals) 2. Cancer 3. Accidents (people under 44) 4. Lower respiratory disease 5. Stroke
46
Top 3 causes of Death in America
1. Heart disease (all individuals) 2. Cancer 3. Accidents (people under 44)
47
Number 1 cause of Death in America
Heart disease
48
Leading Contributors to Death
1. Poor nutrition 2. Inactivity 3. Tobacco use 4. Obesity 5. Alcohol consumption 6. Exposure to environmental toxins
49
Number 1 contributor to death
Poor nutrition
50
Behaviors that can improve wellness
* Be physically active * Consume a healthy diet * Maintain a healthy body weight * Limit/manage stress * Avoid or stop tobacco, drug, & alcohol use * Avoid disease and injury * Get adequate sleep * Others?
51
Stages of TTM
1. Precontemplation 2. Contemplation 3. Preparation 4. Action 5. Maintenance 6. Termination 7. Relapse (can happen at any time)
52
Transtheoretical Model Shortcomings
* Ignores certain external factors * The timeline is arbitrary * No clear indication of how long each stage might take * Assumes everyone used clear logical thinking when decision-making
53
Barriers to Lifestyle Modification
* Failing to admit or acknowledge there is a problem * Inability to get started * Maintaining long-term changes
54
Barriers to Admission of a Problem
* Denial of the risk * Trivialization of their risk * Feeling invulnerable * Dismissing early signs * Experiencing debilitating emotion when thinking about it
55
Barriers to Initial Attempts to Change
* Lack of knowledge * Lack of belief in one’s self * Lack of motivation * Dysfunctional attitudes
56
Barriers to Long-Term Change
* Loss of enthusiasm or motivation * Lack of perceived benefit * Lack of social support * Relapses

Circuit Weight Training PED-1000 (7 decks)

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