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Wellness - Chapter 7

Terms in this set (13)

Behavior Modification: Transtheoretical model
1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance
Behavior Modification: Transtheoretical model - Precontemplation
Stage 1: Precontemplation
No physical activity or exercise is occurring, and the person has no intention to start within the next 6 months.
Self confidence is low
Cons outweigh the Pros
Behavior Modification: Transtheoretical model - Contemplation
Stage 2: Contemplation
No physical activity or exercise is occurring, but the person has the intention to start within the next 6 months.
Self confidence is increasing
Pros somewhat outweigh the Cons
Behavior Modification: Transtheoretical model - Preparation
Stage 3: Preparation
Participation in some physical activity or exercise is occurring, but not at levels that meet the current guidelines for exercise prescription.
Self confidence is high
Pros clearly outweigh the Cons
Behavior Modification: Transtheoretical model - Action
Stage 4: Action
The person is engaged in physical activity or exercise that meets current guidelines, but the person has not maintained this program for 6 months or longer.
Self confidence is high
Pros greatly outweigh the Cons
Behavior Modification: Transtheoretical model - Maintenance
Stage 5: Maintenance
Exercise or activity that meets current guidelines has been occurring for 6 months or longer.
How do we make ourselves move to the next stage?
For the first two stages, it involves changing the way we think:
- Increase knowledge of importance of healthy behavior and link to disease
- Understanding you are at risk
- Reminder of consequences of unhealthy behavior to yourself and to others
- Overcome social stigma and allow yourself to pursue healthy lifestyle

For the last three stages, it involves adopting new behaviors:
- Ridding our selves of bad habits by replacing with new ones
- Enlist social support for new behaviors
- Reward yourself for positive behavior
- Commit yourself to the new behavior by setting goals
- Control the stimuli in your environment to discourage unhealthy behaviors
The Relapse Prevention Model
- The Relapse Prevention Model incorporates the identification of high-risk situations and the development of plans for coping with high-risk situations.
- An important element of this model is to learn how to restructure thinking to distinguish between a lapse and a relapse and to develop flexibility in the approach for attaining exercise and physical activity goals. For example, injuries and holidays are common things that disrupt exercise plans. Strategies to minimize disruption include:
- Planning out a return to routine following an injury or planned vacation
- No all-or-none thinking
- Missing a workout does not mean that you will fall behind
- Eating a treat will not destroy your diet
Reviewing basic exercise prescription: Cardiorespiratory endurance, muscular fitness, flexibility
Cardiorespiratory endurance
- 150-300 minutes per week at moderate to vigorous (60-85% HRR) intensity. Mode should be specific to goals.
Muscular fitness
- 2-3 times per week, using all major muscle groups. Adjust reps and rest periods for goals, but always work to fatigue for maximum effect.
Flexibility
- Include full body stretching on a regular basis, but only after warmup or workout
Common causes of injuries include:
High-impact activities

Starting too fast or transitioning to new intensity too fast

Overtraining

Pre-existing weakness, injury, or abnormalities in your body

Improper equipment / hard surface
Types of injuries and their treatment
Muscle soreness
-Cause
Unaccustomed exercise, muscle damage
-Treatment
Rest, and then exercise regularly. There is no effective way to decrease recovery time.
Shin splints
-Cause
Overuse, hard surface, or worn-out shoes
-Treatment
Rest and ice several times a day
Side stitch or muscle cramps
-Cause
Unknown, but probably bad hydration or poor circulation. The body makes adjustments though, since it occurs less as you continue to train.
-Treatment
Slow down, drink some water, keep training
Muscle pulls/strains, turned ankles
-Cause
Various, but muscle imbalances are likely
-Treatment
Rest Ice Compress Elevate
Exercising in the heat
High heat/humidity is dangerous

Sweating a lot ≠ weight loss

Stop if you feel dizzy, overheated, etc..

Drink a lot

Lower intensity
Exercising in the cold
Exercising in the cold usually also results in lots of water loss due to the dry air. It's just as important to drink in cold weather as in hot.
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