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Health Psychology 335A > Chapter Four:
 Health-Promoting Behaviors > Flashcards

Chapter Four:
 Health-Promoting Behaviors Flashcards

1
Q

Def: Exercise

A

helps maintain mental & physical health

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2
Q

Def: aerobic exercise

A

marked by high intensity, long duration, & the need for endurance

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3
Q

Health Benefits of Regular Exercise:

A

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

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4
Q

How exercise promotes your Psychological Health:

A

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

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5
Q

Typical exercise for an adult is _________ or more. Or ________ or more vigorous or aerobic exercises.

A

30min, 20min

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6
Q

Characteristics of those who exercise:

A

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

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7
Q

Characteristics that aid exercising:

A

Convenient & easily accessible settings
Less crowded settings
Safe places
Improved environmental options
Social support
Developing a regular exercise program

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8
Q

Exercise interventions:

A

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

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9
Q

Def: Family-based interventions

A

help induce all family members to be more active.

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10
Q

Def: Relapse prevention techniques

A

increase long-term adherence to exercise programs.

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11
Q

Home & workplace ________ are the most common causes of death & disability among kids under the age of 5 .

A

accidents

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12
Q

Precautionary measures to be adopted to prevent accidents in your home:

A

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

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13
Q

Def: Fall-related accidents

A

common cause of death & injuries in older adults

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14
Q

Strategies to reduce accidents:

A

Dietary & medication intervention
Physical activity training
Installing better lighting, non slip bath mats shower grab bars, & handrails in homes
Fall prevention programs

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15
Q

Prevention for motorcycle & automobile accidents (greatest cause of accidental deaths):

A

Social engineering solutions
Psychological interventions

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16
Q

Physical activity training involves balancing, _______, & gait training that reduces the risk of ______ in their homes.

A

mobility, falls

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17
Q

Interventions methods to increase vaccinations rates:

A

Correct the incorrect beliefs that can undermine vaccination
Stress the social benefits of vaccination
Provide family-focused messages aimed at parents & adolescents.

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18
Q

Def: Mammograms

A

have helped reduce breast cancer mortality

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19
Q

Mammograms are important for older & high-risk women because:

A

Prevalence of breast cancer
Its cost effectiveness
Improved chance of survival when detected early

20
Q

Usage of mammograms declines with age due to:

A

Fear of radiation
Embarrassment over the procedure
Anticipated pain & anxiety
Fear of cancer
Concern over costs
Lack of awareness, little time, & resource availability

21
Q

Measures to promote mammogram screening:

A

Changing attitudes thru interventions
Improving social support

22
Q

Def: colorectal cancer

A

2nd highest cause of cancerous deaths in Western countries

23
Q

Participation in screening for Colorectal cancer is predicted by:

A

Self-efficacy
Perceived benefits of the procedure
Physician’s recommendation to participate
Social norms favoring participation
Certain barriers

24
Q

Measures to promote colorectal cancer screening:

A

Community based mass media programs
Community based education
Interventions thru social networks
Recommendations form health care providers
Reminder notices

25
Q

Def: skin cancer

A

primary risk factor is excessive exposure to ultraviolet or UV radiation

26
Q

Measures to promote safe sun practices:

A

Educational interventions
Teaching abt effective sunscreen usage.

27
Q

Def: diet

A

an important & controllable risk factor for many leading causes of death

28
Q

Dietary change benefits:

A

Critical for ppl at risk for or already diagnosed with chronic diseases
Improves health

29
Q

Reasons for resistance to Modifying Diet:

A

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

30
Q

Stress has a _______ & negative effect on your diet.

A

direct

31
Q

What’s true about stressed out ppl and their diet?

A

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.

32
Q

Factors that are essential to developing a healthy diet:

A

Strong sense of self-efficacy
Knowledge abt dietary issues
Family support
Perception that dietary change has important health benefits

33
Q

Inventions to Modify Diet:

A

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

34
Q

Those with ____ SES are more at risk.

A

low

35
Q

What foods should be in your diet?

A

High in fruits, veggies, whole grains, peas & beans, poultry, & fish along with low in refined grains like potatoes, & red processed meats.

36
Q

Who is more likely to control their diet?

A

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.

37
Q

Stages of Non-Rapid Eye Movement (NREM) Sleep:

A

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

38
Q

Why is NREM sleep important?

A

Restores energy
Strengthens the immune system
Prompts the body to release growth hormone

39
Q

Def: rapid-eye movement (REM) sleep

A

eyes move back and forth, breathing & heart rates vary, this is when dreams start to happen.
Marked by beta waves

40
Q

Why is REM Sleep important?

A

Consolidating memories
Solving issues
Turning knowledge into LTM

41
Q

Insufficient sleep will affect:

A

Cognitive functioning
Mood
Job performance
Quality of life
Health in general
Increases blood pressure
Immune changes

42
Q

Possible reasons for lack of sleep:

A

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

43
Q

Too much sleep can result in _______________

A

psychopathology

44
Q

Relaxation & renewal helps ppl:

A

Savor the positive aspects of their lives
Reduces stress
Restores emotional balance

45
Q

Participation in enjoyable activities can:

A

Lower blood pressure, cortisol, & weight
Improves physical functioning
Improves cognitive functioning among the the elderly

Health Psychology 335A (4 decks)

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