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1Concepts of Fitness and Wellness 6e
Presentation Package for Presentation Package for Concepts of Fitness and Wellness 6eConcepts of Fitness and Wellness 6e
Section I: Concept 02:Section I: Concept 02:
Using Self-Using Self-Management Skills Management Skills
to Adhere to Healthy to Adhere to Healthy Lifestyle BehaviorsLifestyle Behaviors
All rights reserved
2 Concepts of Fitness and Wellness 6e
Major Causes of DeathMajor Causes of Death
1. Heart disease1. Heart disease 6. Diabetes 6. Diabetes
2. Cancer2. Cancer 7. Pneumonia 7. Pneumonia
3. Stroke3. Stroke 8. Alzheimers 8. Alzheimers
4. Lung disease4. Lung disease 9. Kidney disease 9. Kidney disease
5. Accidents5. Accidents 10. Septicemia10. SepticemiaThe majority of deaths in the U.S. can be attributed in some way to
unhealthy lifestyles.
3 Concepts of Fitness and Wellness 6e
Actual Causes of Death Actual Causes of Death (Based on Mokdad et al., 2004)(Based on Mokdad et al., 2004)
02468
101214161820
Percent of Deaths
TobaccoDiet/InactivityAlcoholInfectionsPollutantsFirearmsSexual BehaviorMotor VehiclesIllicit Drugs
1990 2000The data from 2000 show diet/inactivity “catching up” to tobacco but these figures have been disputed. Unhealthy lifestyles are clearly the leading cause of preventable mortality.
4 Concepts of Fitness and Wellness 6e
What is a “Lifestyle”?What is a “Lifestyle”?
A "lifestyle" is more than the way A "lifestyle" is more than the way we spend our timewe spend our time!!
““Lifestyles” are the Lifestyles” are the behaviorsbehaviors that we that we adoptadopt based on the based on the contextcontext of our life of our life circumstancescircumstances..
Lifestyle behaviors have a major impact on our health
5 Concepts of Fitness and Wellness 6e
Factors that Influence Factors that Influence Our LifestylesOur Lifestyles
Biological Biological Psychological Psychological PersonalPersonal Societal Societal EnvironmentalEnvironmental
6 Concepts of Fitness and Wellness 6e
Biological InfluencesBiological Influences
Satisfaction of basic Satisfaction of basic needs is a needs is a pre-requisite for pre-requisite for personal growthpersonal growth
Maslow’s Maslow’s Hierarchy Hierarchy of Needsof Needs Physical
Security
Affection
Esteem
Growth
Self-actualization
7 Concepts of Fitness and Wellness 6e
Lifestyle
Cultural Attitudes
Spiritual Values / Beliefs
Psychological
Psychological InfluencesPsychological Influences
Values / beliefsValues / beliefs AttitudesAttitudes PsychologicalPsychological
The Iceburg Model:Only the top 10% of an iceburg’s mass is above
the water. The causes of lifestyle behaviors are similarly obscured.
8 Concepts of Fitness and Wellness 6e
Personal InfluencesPersonal Influences
School and work School and work responsibilitiesresponsibilities
Family responsibilitiesFamily responsibilities
9 Concepts of Fitness and Wellness 6e
Societal InfluencesSocietal Influences
Power of media Power of media Power of group identityPower of group identity Relative acceptance of Relative acceptance of
negative behaviors negative behaviors
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Concepts of Fitness and Wellness 6e
Environmental InfluencesEnvironmental Influences
Access to many Access to many unhealthy options unhealthy options (e.g. fast food)(e.g. fast food)
Lack of lifestyle Lack of lifestyle activity due to activity due to modern modern conveniencesconveniences
11
Concepts of Fitness and Wellness 6e
Stages of ChangeStages of Change
Research shows that people advance through a series of stages as they attempt to change behaviorsWhat stage are you at?
See “On the Web” 02-1
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Concepts of Fitness and Wellness 6e
Pros and Cons of Physical Pros and Cons of Physical Activity Across StagesActivity Across Stages
0
1
2
3
4
5
Pre Cont Cont Prep Action Maint
Stages of Change
Pros
Cons
13
Concepts of Fitness and Wellness 6e
Factors in Factors in Behavior ChangeBehavior Change
BEHAVIOR
PREDISPOSINGFACTORS
ENABLINGFACTORS
REINFORCINGFACTORS
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Concepts of Fitness and Wellness 6e
Predisposing FactorsPredisposing Factors
Is it Worth it?Is it Worth it?– Self-motivationSelf-motivation– EnjoymentEnjoyment– Balance of attitudesBalance of attitudes– BeliefsBeliefs– KnowledgeKnowledge
Am I able?Am I able?– Self-confidenceSelf-confidence– Self-efficacySelf-efficacy– Safe environmentSafe environment– AccessAccess
15
Concepts of Fitness and Wellness 6e
Enabling FactorsEnabling Factors
Goal setting skillsGoal setting skills Self-assessmentSelf-assessment Self-monitoringSelf-monitoring Self-planningSelf-planning Performance skillsPerformance skills Coping skillsCoping skills Consumer skillsConsumer skills Time managementTime management
16
Concepts of Fitness and Wellness 6e
Reinforcing FactorsReinforcing Factors
SuccessSuccess Family SupportFamily Support Peer SupportPeer Support Support of Health Support of Health
professionalsprofessionals
Do societal norms “reinforce” healthy behavior? Yes or No
17
Concepts of Fitness and Wellness 6e
Factors that Influence Factors that Influence Behavior ChangeBehavior Change
Lab 2ainfo
Reinforcing Factors
Enabling Factors
Predisposing Factors
Personal Factors:
Maintenance
Action
Preparation
Contemplation
Pre-contemplation(age, gender, heredity, currentlevel of health and fitness)
18
Concepts of Fitness and Wellness 6e
Self-Management Self-Management SkillsSkills
Lab 2b info
A major goal of the class is to help A major goal of the class is to help you develop self management you develop self management skills so that you can maintain an skills so that you can maintain an active and healthy lifestyleactive and healthy lifestyle
Different self management skills Different self management skills are needed for are needed for predisposingpredisposing, , enablingenabling and and reinforcingreinforcing factors. factors.
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Concepts of Fitness and Wellness 6e
Self Management SkillsSelf Management Skills
Changing Predisposing FactorsChanging Predisposing Factors– Overcoming barriersOvercoming barriers– Building self confidenceBuilding self confidence– Balancing AttitudesBalancing Attitudes– Building knowledge and changing beliefsBuilding knowledge and changing beliefs
20
Concepts of Fitness and Wellness 6e
Self Management SkillsSelf Management Skills
Changing Enabling FactorsChanging Enabling Factors– Goal setting skillsGoal setting skills– Self-assessment skillsSelf-assessment skills– Self-monitoring skillsSelf-monitoring skills– Self-planning skillsSelf-planning skills– Performance skillsPerformance skills– Adopting coping skillsAdopting coping skills– Learning consumer skillsLearning consumer skills– Managing timeManaging time
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Concepts of Fitness and Wellness 6e
Self Management SkillsSelf Management Skills
Changing Reinforcing FactorsChanging Reinforcing Factors– Finding social supportFinding social support– Preventing relapsePreventing relapse
22
Concepts of Fitness and Wellness 6e
Models of Behavior ChangeModels of Behavior Change
Transtheoretical Model Transtheoretical Model Health Belief ModelHealth Belief Model Social Cognitive Theory Social Cognitive Theory Theory of Reasoned Action Theory of Reasoned Action Theory of Planned BehaviorTheory of Planned Behavior Self-Determination Theory Self-Determination Theory
See Concept 2 ‘On the Web’ (click 03) for details on these theories
23
Concepts of Fitness and Wellness 6e
Strategies for Changing Strategies for Changing Health BehaviorsHealth Behaviors
Monitor baseline information Monitor baseline information Make goalsMake goals Develop plansDevelop plans Monitor progressMonitor progress
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Concepts of Fitness and Wellness 6e
Hints for Successful Hints for Successful Behavior ChangeBehavior Change
Make small changesMake small changes Reward your progressReward your progress Don't give upDon't give up
25
Concepts of Fitness and Wellness 6e
Web ResourcesWeb Resources
“On the Web” pages for Concept
Online Learning Center
26Concepts of Fitness and Wellness 6e
Supplementary GraphicsSupplementary Graphics
Lab InformationLab Information
Additional Detail about Additional Detail about the Primary Risk the Primary Risk Factors Involved in Factors Involved in Coronary Heart Disease Coronary Heart Disease
Maps Showing Maps Showing Prevalence of Selected Prevalence of Selected CHD Risk Factors CHD Risk Factors Across the countryAcross the country
27
Concepts of Fitness and Wellness 6e
Lab 2a InformationLab 2a InformationPhysical Activity Adherence QuestionnairePhysical Activity Adherence QuestionnaireReturn to
presentation
Complete the Physical Activity Adherence Complete the Physical Activity Adherence Questionnaire by rating whether items are Questionnaire by rating whether items are very truevery true, , somewhat truesomewhat true or or not true not true for for you.you.
Compute scores for Compute scores for PredisposingPredisposing, , EnablingEnabling and and ReinforcingReinforcing Factors. Factors.
Record your ratings in the chart and Record your ratings in the chart and discuss whether they are indicative of discuss whether they are indicative of your current activity level. your current activity level.
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Concepts of Fitness and Wellness 6e
Lab 2b InformationLab 2b InformationSelf-Management SkillsSelf-Management Skills
Return topresentation
Complete the Self-Management survey. Complete the Self-Management survey. Sum scores to get composite indicator Sum scores to get composite indicator
of self-management skillsof self-management skills Discuss what skills you could learn Discuss what skills you could learn
that would help you become a better that would help you become a better “self-manager”“self-manager”
Discuss what self-managementDiscuss what self-managementis needed for other behaviorsis needed for other behaviors
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Concepts of Fitness and Wellness 6e
CVD Risk FactorsCVD Risk Factors
Non-modifiableNon-modifiable– sexsex– ageage– heredityheredity
ModifiableModifiable– smokingsmoking– hypertensionhypertension– cholesterol cholesterol – physical inactivityphysical inactivity
The four major risk factors for CHD are all related to lifestyle
behaviors.
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Concepts of Fitness and Wellness 6e
Primary Behaviors Involved Primary Behaviors Involved in Reducing Risks of CHDin Reducing Risks of CHD
Don't smokeDon't smoke Perform regular physical activityPerform regular physical activity Eat a low fat dietEat a low fat diet
Click through next slides to see the impact of these
behaviors on overall rates of CHD in the United States.
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Concepts of Fitness and Wellness 6e
Rates of Cardiovascular Rates of Cardiovascular Disease in the U.S. by StateDisease in the U.S. by State
Quartiles of Age-AdjustedDeath RatesDue to CVD
Source: American Heart Association
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Concepts of Fitness and Wellness 6e
Smoking Levels in the Smoking Levels in the U.S. by State U.S. by State (BRFSS data)(BRFSS data)
source: MMWR 1996; 45(No ss-6)
Quartiles ofSmoking
Status
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Concepts of Fitness and Wellness 6e
Cholesterol Levels in the Cholesterol Levels in the U.S. by State U.S. by State (BRFSS data)(BRFSS data)
source: MMWR 1996; 45(No ss-6)
Quartiles of Cholesterol
Levels
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Concepts of Fitness and Wellness 6e
Hypertension Levels in the Hypertension Levels in the U.S. by State U.S. by State (BRFSS data)(BRFSS data)
source: MMWR 1996; 45(No ss-6)
Quartiles of Hypertension
Levels
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Concepts of Fitness and Wellness 6e
Inactivity Levels in the Inactivity Levels in the U.S. by State U.S. by State (BRFSS data)(BRFSS data)
source: MMWR 1996; 45(No ss-6)
Quartiles ofInactivity
Status
Return to presentation
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Concepts of Fitness and Wellness 6e
Diabetes Levels in the U.S. Diabetes Levels in the U.S. by State by State (BRFSS data)(BRFSS data)
source: MMWR 1996; 45(No ss-6)
Quartiles of Diabetes
Levels
Return to presentation
37
Concepts of Fitness and Wellness 6e
Overweight Levels in the Overweight Levels in the U.S. by State U.S. by State (BRFSS data)(BRFSS data)
source: MMWR 1996; 45(No ss-6)
Quartiles ofOverweight
Levels
Return to presentation