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Circuit Weight Training PED-1000 > Chapter 1 > Flashcards

Chapter 1 Flashcards

1
Q

What are The Nine Dimensions of Wellness?

A

9 Interconnected types of wellness that must all be achieved simultaneously to achieve overall wellness.

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2
Q

Physical Wellness

A

Diet, sleep, exercise

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3
Q

Emotional Wellness

A

Control Emotions, Self-Love

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4
Q

Intellectual Wellness

A

Lifelong Learning

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5
Q

Spiritual Wellness

A

Strong Beliefs

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6
Q

Social Wellness

A

Healthy Relationships, Emotionally Aware

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7
Q

Environmental Wellness

A

Awareness of Situation

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8
Q

Occupational Wellness

A

Job and Career Satisfaction

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9
Q

Financial Wellness

A

Financially Aware

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10
Q

Cultural Wellness

A

Culturally Aware

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11
Q

Health

A

Presence or absence of illness or injury; mostly uncontrollable.

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12
Q

Wellness

A

Optimal State of Mind and Body; Mostly Controllable

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13
Q

Behavior Modification

A

The alteration of behavioral patterns through specific techniques

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14
Q

Barriers

A

Something that stands in the way of you achieving your goals

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15
Q

Goal Setting

A

The process of identifying something that you want to accomplish and establishing measurable goals and time frames.

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16
Q

Transtheoretical Model

A

The theory of the stages of change for behavioral change (Upward Spiral (Learn from each relapse or lapse))

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17
Q

Stage 1 of the Transtheoretical Model

A

Pre-contemplation

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18
Q

What stage is the Pre-contemplation stage of the TTM?

A

Stage 1

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19
Q

Stage 2 of the Transtheoretical Model

A

Contemplation

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20
Q

What stage is the Contemplation stage of the TTM?

A

Stage 2

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21
Q

Stage 3 of the Transtheoretical Model

A

Preparation (Determination)

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22
Q

What stage is the Preparation (Determination) stage of the TTM?

A

Stage 3

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23
Q

Stage 4 of the Transtheoretical Model

A

Action

24
Q

What stage is the Action stage of the TTM?

A

Stage 4

25
Q

Stage 5 of the Transtheoretical Model

A

Maintenance

26
Q

What stage is the Maintenance stage of the TTM?

A

Stage 5

27
Q

Stage 6 of the Transtheoretical Model

A

Termination

28
Q

What stage is the Termination stage of the TTM?

A

Stage 6

29
Q

Ten Processes of Change

A

Ten processes which result in strategies that help people make and maintain change.

30
Q

Consciousness Raising

A

One of the Ten Processes of change; Increasing awareness about the
healthy behavior.

31
Q

Dramatic Relief

A

One of the Ten Processes of change; Emotional arousal about the health
behavior, whether positive or
negative arousal.

32
Q

Self-Reevaluation

A

One of the Ten Processes of change; Self-reappraisal to realize the
healthy behavior is part of who they
want to be.

33
Q

Environmental Reevaluation

A

One of the Ten Processes of change; Social reappraisal to realize how
their unhealthy behavior affects
others.

34
Q

Social Liberation

A

One of the Ten Processes of change; Environmental opportunities that
exist to show society is supportive of
the healthy behavior.

35
Q

Self-Liberation

A

One of the Ten Processes of change; Commitment to change behavior
based on the belief that
achievement of the healthy behavior
is possible.

36
Q

Helping Relationships

A

One of the Ten Processes of change; Finding supportive relationships that
encourage the desired change.

37
Q

Counter-Conditioning

A

One of the Ten Processes of change; Substituting healthy behaviors and
thoughts for unhealthy behaviors
and thoughts.

38
Q

Reinforcement Management

A

One of the Ten Processes of change; Rewarding the positive behavior and
reducing the rewards that come
from negative behavior.

39
Q

Stimulus Control

A

One of the Ten Processes of change; Re-engineering the environment to
have reminders and cues that
support and encourage the healthy
behavior and remove those that
encourage the unhealthy behavior.

40
Q

Risk Factors

A

Contribute to disease and injury

41
Q

Factors that affect your wellness.

A

Stress, Anxiety, Sleep, Cold, Depression, Screen time, Diet, Exercise, Drugs and alcohol, Sex and Others.

42
Q

Barriers to Lifestyle Modification

A
  • Failing to admit or acknowledge there is a problem
  • Inability to get started
  • Maintaining long-term changes
43
Q

How has health and wellness changed over time?

A
  • People are living longer
  • Infectious diseases have decreased
  • Chronic diseases have increased (Greatly influenced by lifestyle choices)
44
Q

Leading Causes of Death In the US

A
  1. Heart disease (all
    individuals)
  2. Cancer
  3. Accidents (people under
    44)
  4. Lower respiratory disease
  5. Stroke
  6. Alzheimer’s disease
  7. Diabetes
  8. Influenza & pneumonia
  9. Kidney disease
  10. Suicide
45
Q

Top 5 causes of Death in America

A
  1. Heart disease (all
    individuals)
  2. Cancer
  3. Accidents (people under
    44)
  4. Lower respiratory disease
  5. Stroke
46
Q

Top 3 causes of Death in America

A
  1. Heart disease (all
    individuals)
  2. Cancer
  3. Accidents (people under
    44)
47
Q

Number 1 cause of Death in America

A

Heart disease

48
Q

Leading Contributors to Death

A
  1. Poor nutrition
  2. Inactivity
  3. Tobacco use
  4. Obesity
  5. Alcohol consumption
  6. Exposure to environmental toxins
49
Q

Number 1 contributor to death

A

Poor nutrition

50
Q

Behaviors that can improve wellness

A
  • Be physically active
  • Consume a healthy diet
  • Maintain a healthy body
    weight
  • Limit/manage stress
  • Avoid or stop tobacco,
    drug, & alcohol use
  • Avoid disease and injury
  • Get adequate sleep
  • Others?
51
Q

Stages of TTM

A
  1. Precontemplation
  2. Contemplation
  3. Preparation
  4. Action
  5. Maintenance
  6. Termination
  7. Relapse (can happen at any time)
52
Q

Transtheoretical Model Shortcomings

A
  • Ignores certain external factors
  • The timeline is arbitrary
  • No clear indication of how long each stage might take
  • Assumes everyone used clear logical thinking when
    decision-making
53
Q

Barriers to Lifestyle Modification

A
  • Failing to admit or acknowledge there is a problem
  • Inability to get started
  • Maintaining long-term changes
54
Q

Barriers to Admission of a Problem

A
  • Denial of the risk
  • Trivialization of their risk
  • Feeling invulnerable
  • Dismissing early signs
  • Experiencing debilitating emotion when thinking about it
55
Q

Barriers to Initial Attempts to Change

A
  • Lack of knowledge
  • Lack of belief in one’s self
  • Lack of motivation
  • Dysfunctional attitudes
56
Q

Barriers to Long-Term Change

A
  • Loss of enthusiasm or motivation
  • Lack of perceived benefit
  • Lack of social support
  • Relapses

Circuit Weight Training PED-1000 (7 decks)

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