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Community Health and Wellness > Chapter 3 & 4 > Flashcards

Chapter 3 & 4 Flashcards

1
Q

Mental health

A

a state of mind involving enjoyment of one’s social and physical environment, belief in one’s creativity and imagination and using one’s mental abilities to the fullest extent by taking risks, asking questions, accepting alternative points of view, and having an openness to continual growth and change

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2
Q

Mental wellness

A

more holistic concept of well-being, includes mental fitness and physical fitness as well as resilience (the ability to “bounce forward” from hardship

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3
Q

Metabolic fitness

A

physical fitness with the body at rest, including bodily functions at rest, vital signs and blood tests

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4
Q

What does performance based or motor based fitness relate to?

A

the body in action

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5
Q

What are the 2 categories of motor fitness?

A

health related

motor skills

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6
Q

Health-related fitness:

A

cardio-respiratory fitness, muscle strength, muscle endurance, flexibility, posture and body composition)

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7
Q

Motor skill

A

balance, coordination, reaction time, power, speed and agility

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8
Q

American Health Association ratio goal:

A

5:1 or better, optimum ratio is 3.5:1

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9
Q

Best glucose test?

A

fasting plasma glucose test

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10
Q

In healthy individuals, what level does glucose rarely rise above?

A

140mg/dL

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11
Q

Normal fasting values of blood insulin?

A

5-20um/mL

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12
Q

Korotkoff I

A

sharp thud

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13
Q

Korotkoff II

A

loud blowing sound

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14
Q

Korotkoff III

A

soft thud

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15
Q

Korotkoff IV

A

soft blowing sound

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16
Q

Korotkoff V

A

silence or diastole

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17
Q

Prehypertension

A

120-139/80-89

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18
Q

Stage I hypertension

A

140-150/90-99

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19
Q

Stage 2 hypertension

A

160+/110+

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20
Q

Amount of water before exercise?

A

a. Individuals should drink 400-600 mL of water 2-3 hours before exercise

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21
Q

Water during exercise?

A

a. 150-300 mL during exercise (approximately ever 15-20 mins

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22
Q

Water after exercise?

A

450-675 mL after exercise for every 0.5 kg of weight lost during exercise

23
Q

Aerobic exercise:

A

requires continual use of oxygen, uses large muscle groups, can be maintained continuously and is rhythmic in nature

24
Q

Anaerobic exercise:

A

performed in absence of continual oxygen source; usually short in duration and high in intensity, involving short bursts of exertion followed by periods of rest

25
Q

Isometric exercise:

A

active exercise performed against stable resistance without change in muscle length

26
Q

Isotonic exercise

A

muscle shortening to generate force

27
Q

Isokinetic exercise

A

involves constant-velocity muscle actions that may be either concentric or eccentric

28
Q

Sports exercise:

A

type of exercise involving physical games and competition

29
Q

Therapeutic exercise:

A

sometimes called corrective exercise, is designed to use bodily movements to restore normal function in diseased or injured tissues and to maintain well-being

30
Q

Methods to decrease DOMS:

A

i. Beginning exercise gradually
ii. Performing concentric contractions before building in eccentric contractions
iii. Performing a regular warm-up
iv. Performing moderate exercise whenever soreness is experienced

31
Q

Level I of physical activity pyramid:

A

occasional

TV, computer, games

32
Q

Level II of physical activity pyramid:

A

2-3 days/week
sports, active leisure
football, tennis, weight lifting, swimming

33
Q

Level III of physical activity pyramid:

A

5-6 days/week
planned aerobic activity
accumulate total of 30 mins/day

34
Q

Level IV of physical activity pyramid:

A

Everyday
increased incidental activity
steps, walking, etc

35
Q

FITTE formula

A 
F= frequency of exercise (how often)
I= intensity of exercise (how hard)
T= time or duration of exercise (how long)
T= type of training (specificity of activity)
E= level of enjoyment
36
Q

Principle of individuality

A

requires that exercise prescription be designed to meet the individual’s need, taking into account mental status, physiological status, unique environmental considerations and other personal factors

37
Q

Principle of overload

A

the progressive increase in the amount of exercise needed to improve fitness levels. To experience overload, the individual must increase the frequency, intensity or during or exercise or modify the type of exercise to increase physiological demand

38
Q

Principle of specificity:

A

the training effects derived from different types of exercise

39
Q

Principle of periodization

A

the need to avoid overtraining yet enhance performance accomplished through the manipulation of training frequency, intensity, duration, type of exercise and enjoyment

40
Q

Principle of reversibility

A

the tendency of the body to lose strength, endurance, flexibility and power when exercise is not maintained

41
Q

Principle of progression

A

the need to build muscular strength and endurance over time rather than try to reach an exercise on the initial attempt

42
Q

Principle of adaptation

A

the counterpart to progression. As the body gains strength and endurance and becomes more fit, it also becomes more efficient, relying on less effort and energy to perform the same physical activity

43
Q

Principle of recovery

A

the need to give the body time to repair from any increased demands from strenuous physical activity.

44
Q

Certain exercises can predispose people to injury:

A

Hyperextending or overextending any joint
Placing excessive stress on joints, such as performing double leg lifts
Performing ballistic movements with the spine-either the low back or C-spine
Performing excessive hyperflexion of joints, which potentially damages ligaments, bursae, cartilage and other joint structures
Moving into positions that can pinch nerves in the head, neck, trunk and extremities

45
Q

Activity nervosa:

A

condition characterized by too much activity and too little rest

46
Q

Transtheoretical model of change:

A 
precontemplation
contemplation
preparation
action 
maintenance
47
Q

Precontemplations state

A

goal: individual will begin thinking about change

48
Q

Contemplation stage:

A

goal: Individual will examine benefits and barriers to change

49
Q

Preparation stage

A

goal: Individual will have needed resources to initiate change

50
Q

Action state

A

goal: Individual will develop self-efficacy in physical activity

51
Q

Maintenance state

A

goal: Individual will integrate physical activity (exercise) into lifestyle

52
Q

Intrinsic motivation:

A

engaging in an activity for pleasure with no expectation of material rewards or external constraints

53
Q

Extrinsic motivation:

A

engaging in behavior as a means to an end and not for the sake of the activity itself

Community Health and Wellness (5 decks)

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