Chapter Four: Health-Promoting Behaviors Flashcards
Def: Exercise
helps maintain mental & physical health
Def: aerobic exercise
marked by high intensity, long duration, & the need for endurance
Health Benefits of Regular Exercise:
Helps you control your width
Reduces your risk of cardiovascular disease
Reduces your risk of Type II diabetes & metabolic syndrome
Reduces your risk of some cancers
Strengthens your bones & muscles
Decreases resting heart rate & blood pressure; increases strength & efficiency of the heart.
Improves your sleep
Increases HDL or good cholesterol
Improves immune system functioning
Promotes the growth of new neurons in the brain
Promotes cognitive functioning
Accelerates the healing process
How exercise promotes your Psychological Health:
Improves your mood & general well-being
Improve sense of self-efficacy
Improve cognitive functioning
Has economic benefits.
Can treat depression
Improves executive functioning
Better memory & cognitive aging
Typical exercise for an adult is _________ or more. Or ________ or more vigorous or aerobic exercises.
30min, 20min
Characteristics of those who exercise:
Come from families that practice exercise
Have positive attitudes toward physical activity
Has a strong sense of self-efficacy for exercising
Energetic, extraverted, & high on extraversion.
Perceive themselves as athletic
Have social support from friends
Enjoy their form of exercise
Have a sense of responsibility for their health
Who believe they live in safe neighborhoods
Have social support
Characteristics that aid exercising:
Convenient & easily accessible settings
Less crowded settings
Safe places
Improved environmental options
Social support
Developing a regular exercise program
Exercise interventions:
Incorporate principles of self-control
Increase motivation
Increase & maintain physical activity
Promote personal values
Promote general lifestyle changes.
Family-based interventions
Relapse prevention techniques
Relapse prevention techniques increase long term exercising.
Intrinsic & extrinsic motivation
Engaging in exercise programs or websites
Def: Family-based interventions
help induce all family members to be more active.
Def: Relapse prevention techniques
increase long-term adherence to exercise programs.
Home & workplace ________ are the most common causes of death & disability among kids under the age of 5 .
accidents
Precautionary measures to be adopted to prevent accidents in your home:
Install safety catches & gates in the house
Place poisons out of reach
Teach kids safety skills
Provide training & parenting classes to their parents
No slip shower mats
Def: Fall-related accidents
common cause of death & injuries in older adults
Strategies to reduce accidents:
Dietary & medication intervention
Physical activity training
Installing better lighting, non slip bath mats shower grab bars, & handrails in homes
Fall prevention programs
Prevention for motorcycle & automobile accidents (greatest cause of accidental deaths):
Social engineering solutions
Psychological interventions
Physical activity training involves balancing, _______, & gait training that reduces the risk of ______ in their homes.
mobility, falls
Interventions methods to increase vaccinations rates:
Correct the incorrect beliefs that can undermine vaccination
Stress the social benefits of vaccination
Provide family-focused messages aimed at parents & adolescents.
Def: Mammograms
have helped reduce breast cancer mortality
Mammograms are important for older & high-risk women because:
Prevalence of breast cancer
Its cost effectiveness
Improved chance of survival when detected early
Usage of mammograms declines with age due to:
Fear of radiation
Embarrassment over the procedure
Anticipated pain & anxiety
Fear of cancer
Concern over costs
Lack of awareness, little time, & resource availability
Measures to promote mammogram screening:
Changing attitudes thru interventions
Improving social support
Def: colorectal cancer
2nd highest cause of cancerous deaths in Western countries
Participation in screening for Colorectal cancer is predicted by:
Self-efficacy
Perceived benefits of the procedure
Physician’s recommendation to participate
Social norms favoring participation
Certain barriers
Measures to promote colorectal cancer screening:
Community based mass media programs
Community based education
Interventions thru social networks
Recommendations form health care providers
Reminder notices
Def: skin cancer
primary risk factor is excessive exposure to ultraviolet or UV radiation
Measures to promote safe sun practices:
Educational interventions
Teaching abt effective sunscreen usage.
Def: diet
an important & controllable risk factor for many leading causes of death
Dietary change benefits:
Critical for ppl at risk for or already diagnosed with chronic diseases
Improves health
Reasons for resistance to Modifying Diet:
Restrictive, monotonous, expensive, & hard to implement diets
Changes in shopping, meal planning, cooking methods, & eating habits.
Comfort foods are high in fat & sugars
Preferences for high-fatty foods
Stress has a _______ & negative effect on your diet.
direct
What’s true about stressed out ppl and their diet?
They are distracted
Might not have self-control
Might not pay attention to their diet
Stress makes ppl want to snack and skip breakfast.
Interference with the hardships of daily life.
Factors that are essential to developing a healthy diet:
Strong sense of self-efficacy
Knowledge abt dietary issues
Family support
Perception that dietary change has important health benefits
Inventions to Modify Diet:
Education & training in self-monitoring
Cognitive-behavioral interventions
Drawing on social support
Motivational interviewing & self-affirmation
Training in self-regulation
Adopting strong implementation intentions
Family interventions
Community interventions
Cost-effective interventions
Telephone counseling
Social engineering
Relapse prevention
Social engineering
Those with ____ SES are more at risk.
low
What foods should be in your diet?
High in fruits, veggies, whole grains, peas & beans, poultry, & fish along with low in refined grains like potatoes, & red processed meats.
Who is more likely to control their diet?
Ppl with high self control, strong sense of self-efficacy, knows about dietary issues, has family support, and have a critical perception to developing a healthy diet.
Stages of Non-Rapid Eye Movement (NREM) Sleep:
Stage 1: lightest and earliest stage of sleep, marked by theta waves
Stage 2: breathing & heart rate evens out, body temp drops, brain waves alternate between sleep spindles & K-complex waves
Stage 3: Deep sleep stage, marked by delta waves
Why is NREM sleep important?
Restores energy
Strengthens the immune system
Prompts the body to release growth hormone
Def: rapid-eye movement (REM) sleep
eyes move back and forth, breathing & heart rates vary, this is when dreams start to happen.
Marked by beta waves
Why is REM Sleep important?
Consolidating memories
Solving issues
Turning knowledge into LTM
Insufficient sleep will affect:
Cognitive functioning
Mood
Job performance
Quality of life
Health in general
Increases blood pressure
Immune changes
Possible reasons for lack of sleep:
Disorders like PMDD & insomnia/Hyper Insomnia
Stress, high levels of hostility, or arousal
Usage of maladaptive coping strategies
Worrying abt the causes of stress
Alcohol abuse
Use of maladaptive coping strategies
Low SES
Too much sleep can result in _______________
psychopathology
Relaxation & renewal helps ppl:
Savor the positive aspects of their lives
Reduces stress
Restores emotional balance
Participation in enjoyable activities can:
Lower blood pressure, cortisol, & weight
Improves physical functioning
Improves cognitive functioning among the the elderly
