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Health Promotion > Balance > Flashcards

Balance Flashcards

1
Q

What is the primary question to ask when assessing a patient

A

“Tell me about your life”

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2
Q

Limit naps to ___ minutes

A

30

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3
Q

avoid this close to bedtime

A

caffeine

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4
Q

you should have this type of activity daily

A

aerobic exercise

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5
Q

avoid foods that cause ____

A

indigestion

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6
Q

ensure exposure to ____lighting

A

natural

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7
Q

have a ___ bedtime routine

A

relaxing

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8
Q

ensure _____ sleep environment

A

pleasant

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9
Q

A professional organization developed what types of recommendations for sleep duration

A

age-specific

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10
Q

recommended sleep amount for teenagers? What is the age group

A

14-17 yrs; 8-10 hours

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11
Q

recommended sleep amount for younger adults? what is the age group

A

18-25 yrs; 7-9 hours

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12
Q

recommended sleep amount for adults? what is the age group

A

26-64 yrs; 7-9 hours

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13
Q

recommended sleep amount for older adults? what is the age group

A

65+; 7-8 hours

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14
Q

what is the ideal temperature in a room

A

65 degrees

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15
Q

at what time does the body reach its lowest temperature

A

5:00 am

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16
Q

what is one reason that studies say people have insomnia

A

they have improper regulation in body temperature

17
Q

definition of thermoregulation

A

the maintenance of a particular temperature by physiologic and behavior mechanisms- balance between heat loss and heat production

18
Q

4 factors that affect the thermoregulation in aging populations

A
  1. average body temperature
  2. decreased ability of blood vessels to constrict and dilate
  3. reduced ability to sweat
  4. decreased metabolism
19
Q

what are the 6 things that decrease with sleepiness/fatigue

A
  1. vigilance(alertness)
  2. reaction time
  3. memory
  4. psychomotor coordination
  5. information processing
  6. decision making ability
20
Q

driving while drowsy is compared to….

A

driving with BAC close to the legal limit

21
Q

these are repetitive head drops and last only a few seconds

A

microsleeps

22
Q

What are some substitutes for sleep

A

none. you should be well rested

23
Q

what are 4 signs of drowsiness

A
  1. frequent blinking
  2. trouble keeping eyes open/focused
  3. memory lapses/daydreaming
  4. drifting into lanes or rumble strip
24
Q

what are the 2 interventions for drowsiness

A
  1. 20-minute nap

2. 2 cups of coffee or equal caffeinated drink

25
Q

This is when the switch is always “on”. Your worries are on an endless loop

A

anxiety

26
Q

This is when the day drags on. Daytime drowsiness can be a result of mood-related poor sleep or low mood itself

A

depression

27
Q

What is the verse that we should remember when life gets overwhelming/busy

A

Psalm 46:1 “God is our refuge and strength, an ever-present help in trouble”

28
Q

Be ____ when something different or stressful occurs…or when what you should do isn’t clear

A

patient

29
Q

___ and ___ ___ what He is saying to you based on who He is.

A

Hear; act on

30
Q

you should do this rather than react based on your limited skills, insight, and ability to read the future

A

respond

31
Q

move ____ the opportunities knowing He will do His part.

A

toward

32
Q

do this as an act of Worship

A

exercise

33
Q

5 benefits of exercise

A
  1. improved cardiac function
  2. improved breathing ability
  3. increased use of glucose and fatty acids
  4. improved GI motility
  5. increased production of body heat (burn calories)
34
Q

This is known as our internal clock. What chemical does it influence in our bodies on a 24 hr cycle telling our bodies when to become drowsy or awake

A

Circadian rhythm; melatonin

35
Q

these 2 health risks increase with insufficient sleep

A
  1. high blood pressure

2. heart problems

Health Promotion (4 decks)

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