EXAM A Flashcards
What is the leading preventable cause of death for Canadians?
- smoking
How many smoking related deaths are there a year?
- 37,000
What is health?
- refers to overall condition of the body/mind and presence of illness and injury
- a state of complete well-being
What is wellness?
- refers to optimal health and vitality encompassing all dimensions
- largely determined by the decisions you make about how you live
How much sleep does the average adult need per night?
- 7-8 hours
What is health promotion?
- an educational and informational process of enabling people to increase control over and improve their health
- addresses health issues in context recognizing that many individual, social, environmental factors interact to influence health
- draw knowledge from a variety of sources
How many minutes of exercise do we need a week?
- 150 minutes
- 22 minutes a day
What is population health?
- social, and economic forces that shape health
- builds on health promotion
What are the main determinant of health?
- age
- genetics
- environment (weather)
- health
- socioeconomic status
- personality (goal, hobbies)
- self- esteem (physical, global)
- knowledge (literacy)
- peers
What are some modifiable risk factors?
- sleep, time management, diet/nutrition, exercise
What are some non-modifiable risk factors?
- age, genetics, environment
What are the six detentions of wellness?
- Interpersonal
- Environmental
- Spiritual
- Physical
- Intellectual
- Emotional
* * 7. Occupational and financial wellness
What is interpersonal wellness?
- social wellness
- the ability to contribute to society, help others, develop and maintain satisfying and supportive relationships
What is environmental wellness?
- the livability of your surroundings
- personal health depends on the health of the planet, your physical environment can support or diminish your wellness
What is spiritual wellness?
- identifying your basic purpose in life
- learning how to experience love, joy, peace and fulfillment
What is physical wellness?
- participating in regular physical activity
- maintaining a healthy body weight and avoiding harmful behaviours
What is intellectual wellness?
- ability to think and learn from life experience, opens to new ideas, continue to challenge the mind and capacity to question/evaluate information
- NOT academics
What is emotional wellness?
- feeling positive and enthusiastic about yourself and your life
- ability to understand and deal with your feelings (emotional intelligence)
What is financial and occupational wellness?
- level of happiness and fulfillment you. experience through employment
- not just about $$$
What is infectious disease?
- caused by invading microorganisms/bacteria/viruses
- leading cause of death a century ago
What is chronic disease?
- develop and continue over long periods of time
- based by various lifestyle and other factors
- are the leading cause of death today
What are some factors that can influence wellness?
- healthy habits (eating and exercising)
- hereditary/family history (genetics)
- environment (winter)
- access to health care
- behaviour can make a difference
How can one achieve wellness through lifestyle management?
- moving in the direction of wellness mean cultivating health behaviours and working to overcome unhealthy ones
- this approach to management is called behaviour change
How can one build motivation to change?
- examines pros and cons of change
- boost your self-efficacy
- practice visualization and self-talk
- use of role models and other supportive individuals
- identify and over come barriers to change
What percentage of university students are not physically active enough at the level needed for health benefits?
- 50-70%
What are the six steps of the transtheoretical model?
- precontemplation
- contemplation
- preparation
- action
- maintenance
- termination
What does the precontemplation stage of the transtheoretical model consist of?
- person has no intention for, and see no reason to make change
What does the contemplation stage of the transtheoretical model consist of?
- person in aware and has the intentions to change target behaviour within 6 months
What does the preparation stage of the transtheoretical model consist of?
- person plans to take action within a month or is already taking small steps to change behaviour
What does the action stage of the transtheoretical model consist of?
- person is outwardly making changes to behaviour which requires time and energy
What does the maintenance stage of the transtheoretical model consist of?
- person has maintained new, healthier lifestyle for at least 6 months
What does the termination stage of the transtheoretical model consist of?
- the new behaviour is adopted and ingrained
What are the steps to creating a personalized plan?
- monitor your behaviour and gather data
- analyze the date and identify patterns
- be SMART about setting goals
- devise a plan of action
- make a personal contract
What are some methods to ensure that you will stay on track and achieve your goal?
- get what you need
- modify your environment
- control related habits
- reward yourself
- involve people around you
- plan for challenges
What are SMART goals?
Specific Measurable Attainable Realistic Time frame specific
What is stress?
- non-specific response of the body to any demands made upon it
- the collective physiological and emotional responses to any stimulus that disturbs an individuals homeostasis
What is a stress response?
- the physiological changes associated with stress
What is a stressor?
- any situation or event that produces stress
What is eustress?
- positive stress, triggering by a pleasant stressor
What is distress?
- stress triggered by a negative stressor
What are the three types of stress? (duration)
- actue, episodic, or chronic
What can high levels of stress lead to?
- impaired thinking and memory loss
- CVD
- shrink the hippocampus
What are some general common sources of stress?
- major life changes
- daily hassles
- university/school
- employment
- environment
- social
- internal
What are the two major control systems responsible for the physical response to stress?
- nervous system and endocrine system
What is neuroendocrinology?
- endocrine glands realize hormones directly into the blood stream
- hormones ate the activity of the tissues that posses receptors to which the hormone can bind
What are hormones?
- chemical messengers from the endocrine glands that travel in the blood placing them in direct contact with cells
- non-endocrine tissues can also release hormones (nerves)
What determines the response and the degree of the response? (hormones)
- the plasma hormone concentration determine the magnitude of the effect at the tissue level
How many receptors are there per cell?
- 2000 - 10 000 specific receptors
What are the two sections of the autonomic nervous system?
- parasympathetic and sympathetic
What does the parasympathetic nervous system do?
- conserves energy as it slows the heart rate, increases intestinal and gland activity, promotes growth
What does the sympathetic nervous system do?
- arousal
- accelerate heart rate, widen bronchial passages, decrease motility of the large intestine, constrict blood vessels, pupal dilation
What is norepinephrine?
- neurotransmitter released by the sympathetic division to increase body functions
- increase attention, awareness, and alertness
- sympathetic division
What is the adrenal medulla?
- epinephrine and norepinephrine increases
- heart rate, sugar, fat release
- fight or flight response
What is the endocrine system?
- system of glands, tissues, and cells that help control the bodily functions by releasing hormones and other chemical messengers
What is epinephrine?
- hormone secreted by the adrenal gland
- boosts supply of 02 and glucose to brain & muscles
What is cortisol?
- steroid hormone secreted by the adrenal gland
- increase blood sugar and metabolism
- triggers immune system to be better
What are endorphins?
- brain secretions that have pain-inhibiting effects
- produced by the pituitary gland and hypothalamus
What are some cognitive responses stress? (preparation and perception)
- successful prediction
- perception of control
- highly individual and strongly related to emotions
What are some effective responses when dealing with stress?
- talking, laughing, exercise, time-management
What are some ineffective responses when dealing with stress?
- overeating, procrastination, frustration
What is non-reactive resilience?
- doesn’t respond, introverted
What is homeostatic resilience?
- bounce back, baseline
What is positive growth resilience?
- adopt coping mechanisms
- least negative physiological damage, grow from it
What does a Type A personality consist of?
- ultra competitive, controlling, impatient, aggressive, hostile
- easily upset, react explosively to stress
What does a Type B personality consist of?
- relaxed, contemplative, tolerant of others
- react more calmly to stress
What does a Type C personality consist of?
- difficulty expressing emotions, anger suppression, feelings of hopelessness and despair
- exaggerated stress response
What does a Type D personality consist of?
- distressed personality, tendency to feel negative emotions (but not express) and avoid social contact with others
- gloomy, socially inept, anxious
What is GAS?
- general adaption syndrome
What are the three stages of general adaption syndrome?
- alarm
- resistance
- exhaustion
What is an allostatic load?
- refers to the long-term negative impact of stress response on the body
What is psychoneuroimmunology?
- the study of the interactions among the nervous, endocrine and immune systems
What are some health risks for people who leave stress unresolved?
- CVD
- altered functioning of the immune system
- psychological problems
- digestive disorders
- insomnia
- ulcers and cysts
Do male or female students experience greater levels of stress?
- females
- they experience more hormonal disruptions and fluctuation
What percentage of Canadian students feel constantly under strain?
- 47%
What are some strategies to help with time management?
- set priorities
- set realistic goals
- visualize achievement
- give yourself a break
- budget enough time
- keep track of task you put off
What are some relaxation techniques?
- intensional increasing and decreasing of the muscles
- maintaining awareness in present moment
- deep breathing
- yoga
- meditation
- listen to music
