Culminating Project Personal Fit and Health

Updated: 7/12/2021
Culminating Project Personal Fit and Health

Storyboard Text

  •  Physical wellness is how you take care of your body. This includes how hygiene, exercise, and nutrition. Maintaining physical health is important because it ensures your body is in good shape and condition. You can improve your physical wellness by eating healthy, keeping yourself clean, and exercising regularly. 
  •  Mental/Emotional wellness is how you react to events in your life. It also shows how you react to stress. Your mental/emotional wellness is important because it affects how we think, feel, and act. You can improve your mental/emotional wellness by staying positive, helping others, and developing coping skills. 
  •  Total wellness is your overall health.  The three aspects of total wellness are physical wellness, social wellness, and mental/emotional wellness. 
  •  Social wellness is the ability to understand and meet the needs of others as well as the ability to interact and listen to them. Social wellness is important because it helps build new and stronger connections with people in your life. You can improve your social wellness by not judging others, taking responsibility for your actions, and follow through with commitments. 
  • Total Wellness
  •  Stress is mental/emotional tension caused by events. There are three stages of stress. The first stage is the alarm stage. The alarm stage is where you decide to leave or stay and resolve the situation. If you chose to stay, the body moves to the resistance stage. Here, the body feels tired and weak because it's using a lot of energy. If the stress is prolonged, the body will move into the exhaustion stage. Here, the body can no longer deal with the stress. Prolonged stress can also lead to many other problems and cause problems like stress eating. To prevent your body from feelings exhausted, there are some helpful coping strategies that you can use to help relieve the stress. Some of them are by writing down strategies, doing an activity that makes you happy, and talking to a friend. 
  •  Goals are something you want to accomplish. Settings goals can help you achieve many things in life, however, sometimes people are tempted to quit because it gets too difficult. Following the SMART goal formula can help you set goals and can help you succeed at finishing them. 
  •  Physical Wellness is maintaining how we look and appear physically. Physical wellness is important because not taking care of yourself can cause physical health problems. Some of which include diabetes, cardiovascular problems, and increasing your risk of certain cancers. Some ways you can maintain your physical wellness is by eating healthy foods, exercising regularly, and keeping clean. 
  •  The S in SMART stands for Specific. This means that the goal should be clearly stated and easy to understand. 
  •  The R stands for Relevant. The goal has to be relevant to something the person wants to do and it has to be important to the person. 
  •  The A stands for Achievable. The goal must be challenging, but not difficult enough where you lose your motivation. 
  •  Sources:“Physical Wellness.” Module 2, Lesson 2,https://ccsd.instructure.com/courses/1421051/pages/m2-lesson-2-physical-wellness?module_item_id=23267784“SMART Goals.” Module 2, Lesson 3,https://ccsd.instructure.com/courses/1421051/pages/m2-lesson-3-smart-goals?module_item_id=23267786 
  • Physical Wellness and Setting Goals
  •  T stands for Time-Bound. Set a deadline for your goal. It will help to motivate you to finish your goal. 
  •  The M stands for Measurable. You should be able to track your progress easily and compare results. 
  •  The goal on the right isn't a SMART goal because it doesn't follow the SMART formula exactly. The goal isn't specific and time-bound.The goal on the right is a SMART goal because it's specific, measurable, achievable, relevant, and time-bound. It meets all the criteria. 
  • 
  • I want to eat healthy for the entirety of next week
  • 
  • I want to lose weight.
  •  It's also important to incorporate fitness principles into your training. Applying these will make sure that your workouts are effective while also matching your level of fitness. One of these principles is the FITT principle. The FITT principle is an acronym standing for frequency, intensity, time, and type. Frequency is how long you do each exercise for. Intensity is how difficult it is. Time is how long you should do it. Type is what kind of activity is right for that type of exercise. The principle of overload means placing a greater demand or stress on your body in order to improve your fitness level. The principle of progression means gradually increasing or changing your workout in order to continue to improve your fitness level. The principle of specificity means that to improve a certain body part or skill, you must keep practicing it. 
  •  Resistance training is designed to improve your muscle fitness by exercising a specific muscle or group of muscles against an external resistance. Your fitness level will determine the frequency and type of resistance training you do. Resistance training should be performed two to three times a week. Eight to ten exercises targeting major muscle groups should be performed and there should be 8-12 repetitions done per set. Resistance training can take many forms, including free weights, weight machines, medicine balls, resistance bands, and body weight. Some examples include lifting weights and doing planks. 
  •  To assess health and fitness, there are usually two types of assessments performed; subjective and objective. A subjective assessment is based off of the person and information about them, including health conditions, eating habits, and goals people have. Objective assessments are based off of facts only, like your weight, resting heart rate, blood pressure, BMI, and circumference measurements. 
  •  Sources:"Cardiovascular Training," Module 3, Lesson 1,https://ccsd.instructure.com/courses/1421051/pages/m3-lesson-1-cardiovascular-training?module_item_id=23267796"Resistance Training," Module 3, Lesson 2,https://ccsd.instructure.com/courses/1421051/pages/m3-lesson-2-resistance-training?module_item_id=23267797"Flexibility Training," Module 3, Lesson 3,https://ccsd.instructure.com/courses/1421051/pages/m3-lesson-3-flexibility-training?module_item_id=23267798"How is Health and Fitness Assessed?" Module 3, Lesson 4https://ccsd.instructure.com/courses/1421051/pages/m3-lesson-4-how-is-health-and-fitness-assessed?module_item_id=23267800"Important Fitness Principles," Module 3, Lesson 6https://ccsd.instructure.com/courses/1421051/pages/m3-lesson-6-important-fitness-principles?module_item_id=23267802 
  • Assessing Health and Fitness
  •  Cardiovascular fitness is your body's ability to get oxygen and blood to the muscles. When you exercise, you're using your cardiovascular system when your pulse quickens and your breathing gets deeper. Cardiovascular exercises work out the heart. It's recommended that cardio exercises are performed for a minimum of 150 minutes each week (30 minutes for 5 days.) There are usually two types of cardio exercises; aerobic and anaerobic. Aerobic exercises involve pumping oxygenated blood to the muscles for an extended period of time. These exercises can also have different intensity levels. Anaerobic exercises are exercises that use a lack of oxygen to perform exercises that are more intense and fast. Some examples of cardiovascular exercises are swimming, walking, and cycling. 
  •  Flexibility is the ability to move a joint through its full range of motion. This type of training is incorporated into fitness plans to correct muscle imbalances, increase joint range of motion, decrease excessive muscle tension, relive joint stress, and improve your overall ability to perform daily activities. There are different types of stretching you can do. The first type is self-myofascial release (SMR) stretching. It's used on tight muscles to release the tension. Pressure applied should be place at each tender spot for a minimum of 30 seconds. Static stretching is also used on tight muscles and is used on the same tight muscles as SMR. It reduces tension by lengthening the muscles. For both of these types of stretching, make sure you have a personal trainer that assesses you so they can help you out. Dynamic stretching is used prior to performing athletic activity. People perform a repeated motion to stretch a particular muscle group. 
  •  Assessing fitness is also important because it's important to create a physical fitness plan that is appropriate for your current fitness level. This makes sure that you're not doing workouts that are too advanced for you. In fitness workouts, there should be three types of training workouts that should be incorporated; cardiovascular, resistance, and flexibility. 
  •  Sources: “Social Wellness in 8 Easy Steps.” Cone Health, www.conehealth.com/services/behavioral-health/8-ways-to-better-social-wellness/.“What Is Mental Health?” What Is Mental Health? | MentalHealth.gov, www.mentalhealth.gov/basics/what-is-mental-health#:~:text=Mental health includes our emotional,childhood and adolescence through adulthood.“Social Wellness.” Module 1 Lesson 2,https://ccsd.instructure.com/courses/1421051/pages/m1-lesson-2-social-wellness?module_item_id=23267768TEDEducation, director. How Stress Affects Your Body - Sharon Horesh Bergquist. YouTube, YouTube, 22 Oct. 2015, www.youtube.com/watch?v=v-t1Z5-oPtU. 
  •  To maintain physical wellness, people should engage in a physical activity or some type of recreational program. When choosing a recreational activity program, it's important to make sure that you enjoy the activity you want to choose. Assess yourself on what activities you enjoy, what skills you might have, and consider other factors. Everyone's physical activity choice will be different from others. 
  •  There are many different types of factors you should consider when picking a physical activity. Checking for health conditions might limit the amount of that activity that you do and the intensity that you do it at. Your personality can also play a factor by deciding whether you want to work with people or work by yourself. The environment can also impact what activity you might choose based off of your surroundings. It might not always be a good idea to jog in an area with lots of traffic. Other factors to take into consideration are your reason for participation, money, and availability of facilities. 
  •  The weather has a big impact on your safety while partaking in an activity. Different types of weather can cause different concerns. Exercising in hot weather can cause heat exhaustion, heat stroke, and heat cramps. Exercising in cold weather can cause hypothermia. It's important to dress properly for both occasions and pay attention to potential symptoms you might have. 
  • Selecting Physical Activities
  • 
  • Hmm I really like running and working in a team. There's also a soccer team nearby that I can join.
  • 
  • The weather is also nice around here, perfect for playing soccer in. My parents' financial situation is also good, which means they can probably pay for my lessons.
  •  There a different body types for everyone. Everybody is unique, so not everyone has the same body type. There are three different types of body types. The first one is an ectomorph body type. Ectomorph is a body type with a slender build. People with this have a lower percentage of body fat, small bone size, and a small amount of muscle size and mass. People with this body type appear as lean with long arms and legs. An endomorph body type is a body type with a large, soft, bulging body and pear shaped appearance. People with this body type have a higher percentage of body fat, large bone size, and a small amount of muscle size and mass. People with this body type can also appear as having a round face, short neck, and wide hips. The last body type is a mesomorph body type. This body type has a solid, muscular, and large-boned physique. It's characterized by a low-to-medium percentage of body fat, medium-to-large bone size, and a large amount of muscle size and mass. People with this body type appear as muscular and well proportioned. 
  •  It's important to take precautions to prevent injuries during activities. When injuries occur, it's important to identify and properly treat injuries as soon as you figure out something is wrong. Untreated injuries can cause more serious injuries, requiring doctors visits, and sometimes surgery. To prevent injuries, you should warm up before exercising, drink fluids while performing physical activity, use appropriate gear when needed, and cool down when you're done. 
  • Lifestyle Guidelines
  •  Something that can affect your lifestyle is your body composition. Body composition is the percentage of fat, bone, muscle, and water in your body. A healthy body composition includes a lower percentage of body fat and a higher percentage of fat-free mass (muscles, bones, and organs). Having a higher body fat percentage can increase your risk for health conditions such as type 2 diabetes, high blood pressure, heart disease, stroke, kidney disease, sleep apnea, and osteoarthritis. Having a lower body fat percentage can bring benefits like higher metabolism, prevention of certain diseases, stronger bones, reduced chances of type 2 diabetes, longer life, and a lower risk of cardiovascular disease. Many factors can affect body composition like caloric balance, eating habits, activity level, metabolism, resting metabolic rate, and energy needs. 
  •  Having and maintaining a healthy lifestyle is important for your total wellness. It's important to maintain all three aspects of the health triangle. It's also important to incorporate different types of exercises to maintain physical health and find something to do to be physically active. Your lifestyle can affect your quality of life, how long you live, and how healthy you are. 
  •  Although we try our best to prevent injuries, they will still occur from time to time. The most common injuries are muscle strains, muscle sprains, blisters, and shin splints. 
  •  Blisters are pockets of fluid that occur by burns or surface friction. They most commonly on the hands and feet. Most blisters are filled with clear fluid. To treat blisters, dry, clean, and bandage the affected area. Don't puncture the blister to drain the fluid. 
  •  Food advertisements and accessibility can lead to unhealthy food choices. Many places that sell unhealthy foods are grocery stores, vending machines, convenience stores, and special events. Food advertisements convince people to buy their foods and market it in such a way that it makes you want to buy it. Some of the worst products advertised are soda, high sugar cereals, high sodium snack products, etc. In addition, buying healthy food can be quite expensive. A research showed that the cost of healthy foods is $1.50 more per day compared to unhealthier foods. However, it's possible to eat healthy on a budget. Healthy protein choices can vary in price. Keeping track of the prices and buying them on sale can help you eat healthy. Healthy dairy foods cost the same or less than unhealthy sweets, so you can buy those. 
  •  You should avoid foods that contain "empty" calories. Foods with "empty" calories don't have much nutritional value in it. Even if the food is low or calorie free, the body still has to break down the compounds you're consuming. You should also avoid foods that have a high amount of trans-fats and saturated fats. Some examples of foods that have a high amount of these fats are frozen pizza, fast food, and snack foods. Another ingredient in unhealthy foods that you should avoid is high fructose corn syrup. High fructose corn syrup is an additive that's used in food to sweeten the flavor. However, it raises blood sugar very severely. Some foods that include high fructose corn syrup are soda, candy, canned fruit, juice, and breakfast cereals. 
  •  Not getting proper nutrition can cause health conditions. One of these health conditions is obesity. Obesity is a health condition where someone has an excessive amount of fat in their body. Someone is considered obese if their body weight is 20% or higher than it should be. Physical inactivity and a diet high in saturated fats, simple carbohydrates, and sugar can cause obesity. Obesity can cause issues like type 2 diabetes, sleeping issues, stroke, heart disease, certain cancers, high blood pressure, excess cholesterol, and breathing issues. Although genetic factors can play a part in obesity, a regular exercise routine paired with healthy eating habits will help manage body weight. 
  • Nutrition
  •  Although exercising is important for maintaining overall wellness, eating healthy is also important as well. Good nutrition requires the proper balance of essential nutrients. To get all the nutrients you need, you have to eat a variety of different foods and eat the right amount of it. 
  •  Not all diets are healthy. One example of an unhealthy diet is a fad diet. A fad diet is a diet that involves losing weight through an unhealthy and unbalanced diet. These diets claim that you'll lose fat. However, you're only losing water weight. Fad diets can cause dehydration, weakness, fatigue, nausea, headaches, constipation, and nutrient deficiencies. Some examples of fad diets are Atkins, Keto, grapefruit, lemon detox, HCG, and tapeworm to name a few. 
  •  Portion distortion is when the sizes of the prepared food is much bigger than expected. Most fast foods come in larger sizes than the average person needs to consume. It's important to read food labels and determine what a single serving size of food is. You can use household items to visualize portion sizes. 
  •  The types of food you consume is also important to your overall health. Eating healthy foods will help lower risks for diseases like asthma, heart disease, some forms of cancer, and diabetes. Eating healthy also helps you feel energized. You should choose foods that have a high vitamin and mineral content. Some examples of nutrient dense foods are vegetables, whole grains, beans, nuts, and seeds. Proteins should be 10-35% of your total calorie intake. Carbohydrates should be 45-65% of your total calorie intake. Fat should be 20-35% of total calorie intake. 
  •  Physical activity can also help you control your caloric balance. Caloric balance is a comparison between how many calories you consume and how many calories you burn off. If you want to maintain your weight, you need to burn off the same amount you take in each day. If you take in more than you burn off, you will gain weight. If you burn off more than you take in, you will lose weight. However, you should not dramatically cut your calories to a dangerously low level. When you do that, your body can't perform everyday functions. 
  •  Sources:"Selecting Physical Activities," Module 4, Lesson 1https://ccsd.instructure.com/courses/1421051/pages/m4-lesson-1-selecting-physical-activities?module_item_id=23267814"Considerations in Activity Choice," Module 4, Lesson 2https://ccsd.instructure.com/courses/1421051/pages/m4-lesson-2-considerations-in-activity-choice?module_item_id=23267818"Weather Considerations," Module 4, Lesson 3https://ccsd.instructure.com/courses/1421051/pages/m4-lesson-3-weather-considerations?module_item_id=23267820"Physical Activity and Caloric Balance," Module 4, Lesson 4https://ccsd.instructure.com/courses/1421051/pages/m4-lesson-4-physical-activity-and-caloric-balance?module_item_id=23267823 
  •  Sources:"Lifetime Wellness," Module 5, Lesson 1https://ccsd.instructure.com/courses/1421051/pages/m5-lesson-1-lifetime-wellness?module_item_id=23267835"Body Types," Module 5, Lesson 3https://ccsd.instructure.com/courses/1421051/pages/m5-lesson-3-body-types?module_item_id=23267842"Body Composition," Module 5, Lesson 4https://ccsd.instructure.com/courses/1421051/pages/m5-lesson-4-body-composition?module_item_id=23267845"Injury Prevention During Activity," Module 5, Lesson 5https://ccsd.instructure.com/courses/1421051/pages/m5-lesson-5-injury-prevention-during-activity?module_item_id=23267849"Common Injuries," Module 5, Lesson 6https://ccsd.instructure.com/courses/1421051/pages/m5-lesson-6-common-injuries?module_item_id=23267851 
  •  Muscle strains occur when a muscle or tendon is stretched too far. The most common cause of muscle strains are failure to warm up or stretch properly. These strains can also occur suddenly when you land awkwardly when jumping or when lifting a heavy object. Some symptoms include sudden pain, swelling, soreness, muscle spasms, and a "knotted up" feeling. If you experience any of these symptoms, stop exercising immediately and seek medical assistance for severe strains. Your doctor may have you follow the acronym R.I.C.E to help with your strain. R.I.C.E stands for rest, ice, compression, and elevation. 
  •  Muscle sprains are caused when a ligament is overstretched or torn. The places in your body that most commonly get sprained is the ankle, knee, and the wrists. Symptoms of sprain include pain, swelling, limited mobility, bruising and/or discoloration. To treat the symptoms, stop exercising, immobilize the injury, and seek medical assistance. In addition, apply the R.I.C.E treatment as directed by your doctor. 
  •  Shin splints occur when your muscles, tendons, and bone tissue around your shin inflamed. The pain comes in the front of your lower leg when walking, jogging, climbing, or stepping. The cause of shin splints include improper training techniques, incorrect footwear, not warming up prior to exercise, and over-exercising. If you experience shin splints, stay away from activities that put a lot of stress on you legs and replace them with ones that don't put so much stress. Treating the area with ice can also help reduce inflammation. 
  •  Sources: "Introduction to Nutrition," Module 7, Lesson 1https://ccsd.instructure.com/courses/1421051/pages/m7-lesson-1-introduction-to-nutrition?module_item_id=23267900"Obesity," Module 7, Lesson 2https://ccsd.instructure.com/courses/1421051/pages/m7-lesson-2-obesity?module_item_id=23267903"Healthy vs. Unhealthy," Module 7, Lesson 3https://ccsd.instructure.com/courses/1421051/pages/m7-lesson-3-healthy-vs-unhealthy?module_item_id=23267905"Society and Obesity," Module 7, Lesson 4https://ccsd.instructure.com/courses/1421051/pages/m7-lesson-4-society-and-obesity?module_item_id=23267908"Fad Diets," Module 7, Lesson 5https://ccsd.instructure.com/courses/1421051/pages/m7-lesson-5-fad-diets?module_item_id=23267913 
  • I should eat healthy because it will benefit my health.
  • I should eat the chicken I prepared for dinner instead of ordering pizza in order to be healthy.