Chapter Four: Health-Promoting Behaviors

Question 1

Def: Exercise

Answer 1

helps maintain mental & physical health

Question 2

Def: aerobic exercise

Answer 2

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

Question 3

Health Benefits of Regular Exercise:

Answer 3

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

Question 4

How exercise promotes your Psychological Health:

Answer 4

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

Question 5

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

Answer 5

30min, 20min

Question 6

Characteristics of those who exercise:

Answer 6

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

Question 7

Characteristics that aid exercising:

Answer 7

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

Question 8

Exercise interventions:

Answer 8

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

Question 9

Def: Family-based interventions

Answer 9

help induce all family members to be more active.

Question 10

Def: Relapse prevention techniques

Answer 10

increase long-term adherence to exercise programs.

Question 11

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

Answer 11

accidents

Question 12

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

Answer 12

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

Question 13

Def: Fall-related accidents

Answer 13

common cause of death & injuries in older adults

Question 14

Strategies to reduce accidents:

Answer 14

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

Question 15

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

Answer 15

Social engineering solutions
Psychological interventions

Question 16

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

Answer 16

mobility, falls

Question 17

Interventions methods to increase vaccinations rates:

Answer 17

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

Question 18

Def: Mammograms

Answer 18

have helped reduce breast cancer mortality

Question 19

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

Answer 19

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

Question 20

Usage of mammograms declines with age due to:

Answer 20

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

Question 21

Measures to promote mammogram screening:

Answer 21

Changing attitudes thru interventions
Improving social support

Question 22

Def: colorectal cancer

Answer 22

2nd highest cause of cancerous deaths in Western countries

Question 23

Participation in screening for Colorectal cancer is predicted by:

Answer 23

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

Question 24

Measures to promote colorectal cancer screening:

Answer 24

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

Question 25

Def: skin cancer

Answer 25

primary risk factor is excessive exposure to ultraviolet or UV radiation

Question 26

Measures to promote safe sun practices:

Answer 26

Educational interventions Teaching abt effective sunscreen usage.

Question 27

Def: diet

Answer 27

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

Question 28

Dietary change benefits:

Answer 28

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

Question 29

Reasons for resistance to Modifying Diet:

Answer 29

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

Question 30

Stress has a _______ & negative effect on your diet.

Answer 30

direct

Question 31

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

Answer 31

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.

Question 32

Factors that are essential to developing a healthy diet:

Answer 32

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

Question 33

Inventions to Modify Diet:

Answer 33

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

Question 34

Those with ____ SES are more at risk.

Answer 34

low

Question 35

What foods should be in your diet?

Answer 35

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

Question 36

Who is more likely to control their diet?

Answer 36

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.

Question 37

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

Answer 37

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

Question 38

Why is NREM sleep important?

Answer 38

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

Question 39

Def: rapid-eye movement (REM) sleep

Answer 39

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

Question 40

Why is REM Sleep important?

Answer 40

Consolidating memories Solving issues Turning knowledge into LTM

Question 41

Insufficient sleep will affect:

Answer 41

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

Question 42

Possible reasons for lack of sleep:

Answer 42

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

Question 43

Too much sleep can result in _______________

Answer 43

psychopathology

Question 44

Relaxation & renewal helps ppl:

Answer 44

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

Question 45

Participation in enjoyable activities can:

Answer 45

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