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November 24 NBHWC > Essential Health Knowledge/Health & Wellness > Flashcards

Essential Health Knowledge/Health & Wellness Flashcards

1
Q

What is considered underweight BMI?

A

<18.5

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2
Q

What is considered normal weight BMI range?

A

18.5-24.9

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3
Q

What is considered overweight BMI range?

A

25-29.9

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4
Q

What is considered Obesity (class I) BMI range?

A

30-34.9

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5
Q

What is considered Obesity (class II) BMI range?

A

35-39.9

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6
Q

What is considered extreme obesity (class III) BMI range?

A

> =40

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7
Q

What two factors are used to measure an individuals BMI?

A

BMI is a measure of body fat based on an individual’s height and weight

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8
Q

Men with a waist circumference of more than X inches may have a higher risk of developing obesity-related conditions

A

40

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9
Q

Non-pregnant women
with a waist circumference of more than X inches may have a higher risk of developing obesity-related conditions.

A

35 inches

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10
Q

Excessive abdominal fat can indicate a greater risk of obesity-related conditions, such as (name 3 from SG)

A

Type 2 diabetes,
high blood pressure, and coronary artery disease

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11
Q

Blood pressure is widely used to assess the health of the (fill in the blank)

A

Cardiovascular system

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12
Q

Blood pressure category: Normal

A

Systolic (Upper
Number): Less than 120

Diastolic (Lower
Number): Less than 80

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13
Q

Blood pressure category: At Risk/Elevated

A

Systolic (Upper
Number): 120–129

Diastolic (Lower
Number): Less than 80

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14
Q

Blood pressure category: High

A

Systolic (Upper
Number): 130 or higher

Diastolic (Lower
Number): 80 or higher

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15
Q

What are three common factors that can increase risk of high blood pressure?

A

Medical conditions – such as obesity or diabetes

Behavioral/lifestyle choices – physical inactivity, alcohol or tobacco use, or
unhealthy eating habits

Genetics or family history – genes and common shared environments as well as
age, sex (women can develop it during pregnancy), and ethnicity

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16
Q

High blood pressure can be prevented or managed with healthy lifestyle changes,
such as:

A
  • Increased physical activity – at least 150 minutes of physical activity each week
  • Improving diet and limiting alcohol and sodium
  • Managing stress
  • Not smoking
  • In some cases, using blood pressure medicine as prescribed by a medical doctor
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17
Q

What are two of the most common cardiovascular disease conditions?

A

Coronary artery
disease and stroke

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18
Q

What disease is caused by a buildup of plaque (a combination of cholesterol, fat, calcium, and other substances found in the blood) in the coronary arteries as well as the
arteries that supply blood to other areas of the body.

A

Coronary artery disease (CAD), also called ischemic heart disease or coronary heart
disease

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19
Q

What are the five main symptoms of a heart attack?

A
  • Angina (chest pain), most often with discomfort (pressure, squeezing, fullness,
    or pain) occurring on the left side or in the center of the chest and lasting for
    more than a few minutes or going away and returning
  • Feeling weak, light-headed, nauseous, or faint and breaking out in a cold sweat
  • Pain or discomfort in the jaw, neck, or back
  • Pain or discomfort in the arms or shoulders
  • Shortness of breath
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20
Q

What four factors may increase the risk of CAD?

A

HALF
* Health conditions: high blood pressure, blood cholesterol levels, diabetes,
and obesity
* Age: the risk of heart disease increases with age (although it can affect anyone
at any age)
* Lifestyle: diets high in saturated fats, trans fat, and cholesterol; alcohol
consumption; tobacco use; and a lack of physical activity
* Family history: genetics as well as shared environments may increase risk

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21
Q

What are the two types of strokes?

A

Ischemic and hemorrhagic

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22
Q

What is an ischemic stroke?

A

An ischemic stroke
occurs when blood clots, plaque, or other particles block blood vessels to the brain.

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23
Q

What is a hemorrhagic stroke?

A

A hemorrhagic stroke occurs when an artery in the brain ruptures or leaks blood,
putting too much pressure on brain cells and damaging them.

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24
Q

What are the signs and symptoms of stroke?

A
  • Trouble speaking or understanding what others are saying, sudden confusion
  • Numbness, weakness, or paralysis in the face, arm, or leg, often affecting only
    one side of the body
  • Trouble seeing; sudden blurred, blackened, or double vision in one eye or both
  • Difficulty walking, dizziness, loss of balance, or sudden lack of coordination
  • Sudden severe headache
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25
Q

What is another term for “warning stroke”?

A

A transient ischemic attack (TIA) - is an indication of a future
stroke. A TIA is just as great a medical emergency as a major stroke, and since
there’s no way to determine at the onset of symptoms if they’re from a TIA or major
stroke, it’s important to call emergency services right away. (75)

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26
Q

What is the FAST method?

A
  • Face – Have the individual smile to see if one side of their face droops.
  • Arms – Have the individual raise their arms to see if one arm drifts down.
  • Speech – Have the individual repeat an easy phrase and determine if their
    speech sounds strange or is slurred.
  • Time – Call emergency services immediately if any of the above changes are
    observed.
    (76)
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27
Q

Typical diabetes symptoms (7) pg 78

A
  • Urinating frequently, often at night
  • Being very thirsty or hungry
  • Having blurry vision or numb or tingling hands or feet
  • Losing weight without trying
  • Feeling extra tired
  • Having very dry skin
  • Having more infections than usual or sores that heal slowly
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28
Q

Define Type 1 Diabetes

A

Type 1 diabetes is a chronic condition believed to be caused by an autoimmune
reaction that results in the body making little to no insulin.

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29
Q

Type 1 Diabetes is typically found in…

A

children, teens, and young adults, but it may also develop in adults.

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30
Q

Is there prevention or cure for Type 1 Diabetes?

A

No - it requires daily administration of insulin. Diet and lifestyle adjustments can also help prevent complications.

31
Q

Define Type 2 Diabetes

A

Type 2 diabetes develops over many years and is the result of an issue with the way
the body regulates and uses sugar. The pancreas doesn’t produce enough insulin,
and cells respond poorly to the insulin that’s available, taking in less sugar. The
result is too much sugar in the blood.

32
Q

Type 2 Diabetes risk factors include (7) pg 79

A
  • Being overweight
  • Having a sibling or parent with type 2 diabetes
  • Being over 45 years old
  • Having had gestational diabetes or giving birth to a child weighing more than nine pounds
  • Being physically active less than three times per week
  • Having nonalcoholic fatty liver disease
  • Having prediabetes
33
Q

Define Gestational Diabetes

A

Gestational diabetes develops during first-time pregnancies in those who’ve never
previously had diabetes. This type of diabetes can increase the risk for type 2 diabetes for the mother and can affect the baby’s health, increasing its risk for
childhood or teen obesity and type 2 diabetes in the future

34
Q

What are the risk factors for gestational diabetes (5) pg 79:

A
  • Having a family history of type 2 diabetes
  • Being overweight
  • Giving birth to a child weighing more than nine pounds
  • Being over 25 years old
  • Having polycystic ovary syndrome (PCOS)
35
Q

Are there symptoms for gestational diabetes?

A

Typically, there aren’t any symptoms for gestational diabetes. Pg 80

36
Q

When should testing take place for gestational diabetes?

A

Testing between 24
and 28 weeks of pregnancy is the only way to determine its presence.

37
Q

Define Prediabetes

A

Prediabetes is when blood sugar is higher than normal but not high enough to be
type 2 diabetes. Reminder: normal BS target before a meal 80-130 mg/dL and two hours after meal greater than/=180 mg/dL

38
Q

What are the five risk factors for prediabetes?

A
  • Being over 45 years old
  • Having a sibling or parent with type 2 diabetes
  • Being physically active less than three times per week
  • Having had gestational diabetes
  • Being overweight
39
Q

What four dietary changes can you make to balance blood sugar levels and keep them in a healthy range?

A
  • Non-starchy vegetables, like spinach, broccoli, and greens
  • Whole foods (not highly processed foods)
  • Fewer carbohydrates, particularly refined grains, like rice, white bread, and pasta
  • Fewer added sugars

pg 81

40
Q

When are the best times to check blood sugar levels?

A
  • When you first wake up, before eating or drinking
  • Before a meal
  • Two hours after eating
  • Before bed
41
Q

Typical blood sugar target - before a meal.

A

80–130 mg/dL

42
Q
A
43
Q

Typical blood sugar target two hours after a meal.

A

≥180 mg/dL

44
Q

What three blood sugar measurements are often used to test for diabetes?

A

A1C, or hemoglobin A1C testing

Fasting blood sugar test

Glucose tolerance tests and random blood sugar tests

45
Q

What is an A1C or hemoglobin A1C test?

A

Measures your average blood sugar level over the past several months.

46
Q

What is a fasting blood sugar test?

A

Measures blood sugar after an overnight fast

47
Q

What are glucose tolerance tests and random blood sugar tests?

A

Tests used to measure
blood sugar at the time of testing or before and after drinking a liquid containing glucose

48
Q

A1C Normal range?

A

Lower than 5.7%

49
Q

A1C Prediabetes range?

A

5.7%-6.4%

50
Q

A1C Diabetes range?

A

6.5% or higher

51
Q

Fasting blood sugar normal range?

A

99 mg/dL or lower

52
Q

Fasting blood sugar prediabetes range?

A

100-125 mg/dL

53
Q

Fasting blood sugar diabetes range?

A

126 mg/dL or higher

54
Q

Glucose tolerance test normal range?

A

139 mg/dL or lower

55
Q

Glucose tolerance test prediabetes range?

A

140-199 mg/dL

56
Q

Glucose tolerance test diabetes range?

A

200 mg/dL or higher

57
Q

Optimal total cholesterol level?

A

About 150 mg/dL

58
Q

Optimal LDL level

A

About 100 mg/dL

59
Q

Optimal HDL levels (men)

A

At least 40 mg/dL for men

60
Q

Optimal level HDL for women

A

At least 50 mg/dL for women

61
Q

Optimal Triglyceride level

A

Less than 150 mg/dL

62
Q

High cholesterol is also known as…

A

Hyperlipidemia

63
Q

A total cholesterol level of X or higher for an adult or child is considered hyperlipidemia.

A

200 mg/dL or higher

64
Q

Metabolic syndrome is also known as…

A

Insulin resistance syndrome

65
Q

What are the five metabolic risk factors related to metabolic syndrome? Three must be present to be diagnosed with metabolic syndrome.

A
  • Abdominal obesity – a waist circumference measurement of 35 inches or
    greater for women or 40 inches or more for men
  • A high triglyceride level – 150 mg/dL or higher
  • A low HDL cholesterol level – less than 50 mg/dL for women and less than 40
    mg/dL for men
  • High blood pressure – 130/85 mmHg or higher
  • High fasting blood sugar – 100 mg/dL or higher
66
Q

The HHS recommendation for physical activity for adults is X minutes of moderate-intensity exercise per week, x minutes of vigorous aerobic activity, or an equivalent combination of moderate and vigorous aerobic activity.

A

At least 150-300 minutes moderate; 75-150 minutes vigorous.

67
Q

According to HHS, older adults should work on X training in addition to aerobic and muscle-strengthening activities.

A

Balance training

68
Q

Women during pregnancy and the postpartum period should get X minutes of moderate-intensity aerobic activity each week.

A

150 minutes (2.5 hours)

69
Q

Adults with chronic health conditions and disabilities should get at least X minutes of moderate-intensity aerobic physical activity each week; X minutes of vigurous intensity

A

150-300 minutes (2.5-5 hours); 75-150 minutes (1.25-2.5 hours)

70
Q

The USDA created MyPlate to help visually guide individuals to make healthy choices at every meal. That plate depicts what five food groups?

A

Vegetables, fruits, grains, protein, and dairy.

71
Q

The Harvard Healthy Eating Plate is a visual model for nutrition guidance that was created in response to the USDA’s MyPlate. The model includes what 6 items?

A

Healthy oils, vegetables, whole grains, fruits, healthy protein, water. And stay active!

72
Q

For men, binge drinking, or consuming too much alcohol, is defined by what benchmarks?

A

Five or more drinks within two to three hours and 15 or more drinks on average per week.

73
Q

For women, binge drinking, or consuming too much alcohol, is defined by what benchmarks?

A

Four or more drinks within two to three hours and eight or more
drinks on average per week

74
Q

Any alcohol use by pregnant women or anyone under age 21 is considered what?

A

Binge drinking

November 24 NBHWC (5 decks)

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