Lectures

Introduction to Wellness and Health

Describes the dimensions of wellness; identifies the major health problems in the USA; describes behaavioirs that are part of a fit and well lifestyle; create a wellness plan (ppt)

Physical Fitness

Describe ow much exercise is recommended for developing health and fitness; identify the components of physical fitness and how each affects wellness; explain principles of designing a well-rounded exercise program (ppt)

Cardiorespiratory Endurance

Describes how the body produces energy; lists the major benefits of cardiorespiratory endurance; describes how to measure physical fitness; describes FITT (ppt)

Muscle Strength and Endurance

Describes basic physiology of muscle and strength development; how to assess muscle strength and endurance; apply the FITT principle to create a successful strength training program (ppt)

Define the different components of the body; explain how body composition affects overall health and wellness (ppt)

Flexibility

Describe the benefits of flexibility; factors that affect joint flexibility (ppt)

Putting Together a Complete Program

Explain the steps for putting together a successful personal fitness program; describe strategies that can help maintain a fitness program; design a fitness program to accommodate speacial health concerns (ppt)

Nutrition

List the essential nutrients and describe their functions; describe the new dietary guidelines for healthyliving; learn how to read a food label; learn how to put together a personal food plan (ppt)

Stress

Explain what stress is and how people react to it; describe the relationship between stress and disease; list common sources of stress; describe techniques for preventing and managing stress (ppt)

Describe the controllable and uncontrollable risk factors assoicated with cardivascular disease; discuss the major forms of cardiovascular disease and how they develop; learn how to lower the risk of developing cardiovascular disease (ppt)

List the characteristics, skill, and behaviors that support successful relationships and families; explain what individuals can do to promote healthy aging; list the steps for creating and maintaining an effective behavior change program (ppt)

• Lab 1-1 The General Well-Being Scale (pdf)
• Lab 1-2 Creating a Family Health Tree (pdf)
• Lab 1-3 Locus of Control (pdf)
• Lab 1-4 Stages of Change (pdf)
• Lab 1-6 Wellness on the World Wide Web (pdf)
  

• Lab 2-1 Blood Pressure Measurement
• Lab 2-2 Examine Your Exercise History and Attitudes
• Lab 2-3 What’s Your Excuse for Not Exercising?
  

Chapter 3. Cardiorespiratory Endurance

• Lab 3-2 Swim VO2max Test (pdf)
• Lab 3-5 Predicting VO2max From Non-Exercise Data (pdf)
• Lab 3-6 Calculating Heart Rate Training Zone Using the Heart Rate Reserve Method (pdf)
• How to Measure Blood Pressure (pdf)

• Lab 4-3 Predicting 1-RM max from weight training workouts (pdf)
• Lab 4-6 Upper Body Endurance Test (pdf)
• Lab 4-7 Dynamic Muscular Endurance Test (pdf)
• Lab 4-8 60-s Sit-up Test (pdf)

• Lab 6-3 Predicting body fat using skinfolds (Jackson/Pollock equation (pdf)

Stretches (movies)

• Active/Passive stretch (mov)
• PNFstretching (mov)
• Flex1.HeadTurnTilt (mov)
• Flex2.Towel (mov)
• Flex3.AcrossOverhead (mov)
• Flex 4.UpperBack (mov)
• Flex 5.Lateral (mov)
• Flex6.Step (mov)
• Flex7.SideLunge (mov)
• Flex8.InnerThigh (mov)
• Flex9.HipTrunk (mov)
• Flex10.ModHurdler (mov)
• Flex11.Alternate (mov)
• Flex12.LowerLeg (mov)

Labs

• SitReachTestInstructions (mov)
• SideBridgeTestInstructions (mov)
• TrunkFlexorsTestInstructions (mov)
• BackExtensorsTestInstructions (mov)
• Flex Tests (pdf)

Goodies