ASSIGNMENT ONE: HEALTH CONTRACT PROPOSAL.
My target area for my health contract proposal is to increase my level of physical
fitness.
I think this is important to my health because regular exercise can play significant
roles in maintaining physical and mental health. (Prentice 1996, p. 3)
My current behaviour in regards to my physical fitness is average according to the 3-
minute step test. The 3-minute step test involves the person carrying step-ups for 3
minutes at a steady even pace, and then person then counts their pulse for 1 minute.
After the person obtains their pulse they refer back to a chart (appendix A) that gives
them an indication of their fitness level. (McMurray 1998, p. 46 & 282)
Before undertaking the 3-minute step test I believed my fitness level was poor. This was because I get short of breath easily and have low energy levels.
My goal for this health contract is to increase my fitness and energy levels.
Regular fitness has many benefits to both physical and mental health.
Physical benefits include:
* Strengthens your heart making it become more efficient.
* Regulates cholesterol improving your arteries.
* Reduces your blood pressure decreasing your risk of cardiovascular disease
and stroke.
* Increases metabolism, which helps control body weight.
* Improves lung capacity.
* Increases your life expectancy due to the above-mentioned benefits.
* Psychological benefits include:
* Relief of emotional stress and anxiety by reducing biochemicals that are
released into the body in times of stress.
* Relief from depression by producing endorphins.
* Increased energy levels raising alertness.
* Increased self esteem because of an improved physical and psychological state
making you feel good about yourself.
(Texas Harris ...
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and stroke.
* Increases metabolism, which helps control body weight.
* Improves lung capacity.
* Increases your life expectancy due to the above-mentioned benefits.
* Psychological benefits include:
* Relief of emotional stress and anxiety by reducing biochemicals that are
released into the body in times of stress.
* Relief from depression by producing endorphins.
* Increased energy levels raising alertness.
* Increased self esteem because of an improved physical and psychological state
making you feel good about yourself.
(Texas Harris Country Psychiatric Centre 2004)
Motivation is a critical part to any exercise program. It is estimated that 50% or more
people drop out of exercise programs by the end of the first six months. 3 factors that
affect motivation are:
Personal factors (focus on your perceptions towards exercise)
* Personal motivation level
* Past exercise experiences
* Skill levels in performing activities
* Your perception of the programs convenience
Program factors (focus on the exercise program)
* Program convenience eg time of day
* Cost of the program
* Preparation time
* Is the program varied enough to maintain interest?
Environmental factors (focus on the external world)
* Comfort in the location where the activity takes place
* Are you able to accommodate weather conditions?
* Support from family and friends
Different motivational strategies are needed for different stages of exercise programs. Some of the strategies I intend to use through out my exercise program
include:
* Starting with small goals and slowly increase these as my fitness level improves.
* Being realistic in what I can achieve but challenging myself to improve as I progress in my program.
* Keeping a journal to track my progress.
* Varying my program.
* Keeping to my limits and not over doing it.
(Cloe, R and Pierson, V 2005)
Over the next six weeks I intend to undertake a fitness program consisting of basic
aerobic workouts five times a week. Aerobic exercise uses large muscle groups
rhythmically and continuously to elevate the heart rate and breathing for
sustained periods of time.
The workout will take about 30minutes to an hour to complete and includes warm-up
exercises and stretching, brisk walking, jogging, bicycling, swimming, aerobic
dancing and using aerobic equipment.
Warm-up exercises will be completed prior to workouts. Warm-up exercises help to:
* Increase blood flow to the muscles
* Increase muscle elasticity
* Speed up nerve messages from the brain to the limbs
* Lubricate the joints
* Gently raise the heart rate
* Increase mental alertness
* Increase core body temperature
All the above-mentioned points are crucial in preventing injury during
exercise. (Gosselin, 1995 p.45)
The swimming, aerobic dance and workouts will be carried out at
the local gym. The walking, jogging and bike riding will be carried out at the local lake, which is a distance of 6km.
EXERCISE TIME TABLE
SWIM
DANCE
EQUIPMENT
WALK
JOG
BIKE
MONDAY
hr
TUSEDAY
30mins
30mins
WEDNESDAY
30mins
30mins
THURSDAY
30mins
FRIDAY
30mins
30mins
SATURDAY
hr
SUNDAY
To measure and record my behaviour and results during the contract period I intended
to maintain an exercise diary. This will be a record of my motivation for carrying out the exercise. I will discuss the exercise I under took that day and the time of day. How I felt before and after exercising and my preparation for that particular exercise program.
When it comes time to evaluate the health contract the above information will be critical in assessing the health contract.
REFERENCE LIST
Cloe, R & Pierson, V. 2005, The Motivation to Move [Online, accessed 21 Mar. 2005] URL: http://www.primusweb.com/fitnesspartner/library/activity/motomove.htm
Gosselin, C. 1995,The Ultimate guide to fitness - Get Fit, Stay Fit, Random House, London.
McMurray, R G. 1998, Concepts in Fitness Programming, CRC Press LLC, Florida.
Prentice, W E. 1996, Get Fit, Stay Fit, Mosby Year Book, Inc, USA.
Texas Harris County Psychiatric Centre. 2004, Understanding Physical Fitness and Mental Health [Online, accessed 21 Mar. 2005] URL: http://hcpc.uth.tmc.edu/fitness_and_mental_health.htm
APPENDIX A
3-minute step test heart rate fitness norms
FITNESS RATING
PULSE RATE
20 -29 year olds
Excellent
<84
Good
84 - 101
Average
02 - 120
Fair
21 - 132
Poor
>132
30 - 39 year olds
Excellent
<86
Good
86 - 103
Average
04 - 121
Fair
22 - 133
Poor
>133
40 - 49 year olds
Excellent
<90
Good
90 - 105
Average
06 - 121
Fair
22 - 133
Poor
>133
50 - 59 year olds
Excellent
<93
Good
93 - 106
Average
05 - 120
Fair
21 - 132
Poor
>132
60 + year olds
Excellent
<93
Good
93 - 106
Average
07 - 120
Fair
21 - 132
Poor
>132
