SPH-H 263 1nd Edition Lecture 15Outline of Last LectureI. How does mental health relate to diet/food?a. Psychologicalb. Intellectual c. Emotionald. SpiritualII. How does mental health relate to ATOD?a. Psychologicalb. Intellectualc. Emotionald. Spiritual III. Before we judge (if?)a. Whob. What kindc. Whend. Wheree. Whyf. How/how much?Outline of Current Lecture These notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.I. Personal Fitness Plan ComponentsII. StepsIII. Principles IV. FITT (NESS)V. Types of Activity Current LectureI. Personal Fitness Plan Components a. Warm upb. Stretching c. Cardiod. Strength-traininge. Cooling downII. Stepsa. Identify fitness goals (long and short term)b. Barriers and obstaclesc. Select timed. Track progresse. Reflect, revise, rewardIII. Principlesa. Priority (setting time and sticking to schedule)b. Make it regular and consistent (make it a routine)c. Pace yourself and be patientd. Keep it enjoyable (variety, be creative)e. Social supportIV. FITT (NESS)a. Frequency, intensity, time (duration), and typeb. 3-6 days a week, 30-60 minutes each timeV. Types of Activitya. Light: health reasons, daily movementsb. Moderate: fitness, doing it to be fit, more plannedc. Vigorous: performance, 3 days a week for 20 minutes eachd. Stretching (light): 3 or more days a weeke. Cardio (moderate/vigorous): 4 or more days a week, walk, run, bike, swim, sportsf. Weights (vigorous): 3 nonconsecutive
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