EXAM A Flashcards
(76 cards)
1
Q
What is the leading preventable cause of death for Canadians?
A
- smoking
2
Q
How many smoking related deaths are there a year?
A
- 37,000
3
Q
What is health?
A
- refers to overall condition of the body/mind and presence of illness and injury
- a state of complete well-being
4
Q
What is wellness?
A
- refers to optimal health and vitality encompassing all dimensions
- largely determined by the decisions you make about how you live
5
Q
How much sleep does the average adult need per night?
A
- 7-8 hours
6
Q
What is health promotion?
A
- 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
7
Q
How many minutes of exercise do we need a week?
A
- 150 minutes
- 22 minutes a day
8
Q
What is population health?
A
- social, and economic forces that shape health
- builds on health promotion
9
Q
What are the main determinant of health?
A
- age
- genetics
- environment (weather)
- health
- socioeconomic status
- personality (goal, hobbies)
- self- esteem (physical, global)
- knowledge (literacy)
- peers
10
Q
What are some modifiable risk factors?
A
- sleep, time management, diet/nutrition, exercise
11
Q
What are some non-modifiable risk factors?
A
- age, genetics, environment
12
Q
What are the six detentions of wellness?
A
- Interpersonal
- Environmental
- Spiritual
- Physical
- Intellectual
- Emotional
* * 7. Occupational and financial wellness
13
Q
What is interpersonal wellness?
A
- social wellness
- the ability to contribute to society, help others, develop and maintain satisfying and supportive relationships
14
Q
What is environmental wellness?
A
- the livability of your surroundings
- personal health depends on the health of the planet, your physical environment can support or diminish your wellness
15
Q
What is spiritual wellness?
A
- identifying your basic purpose in life
- learning how to experience love, joy, peace and fulfillment
16
Q
What is physical wellness?
A
- participating in regular physical activity
- maintaining a healthy body weight and avoiding harmful behaviours
17
Q
What is intellectual wellness?
A
- 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
18
Q
What is emotional wellness?
A
- feeling positive and enthusiastic about yourself and your life
- ability to understand and deal with your feelings (emotional intelligence)
19
Q
What is financial and occupational wellness?
A
- level of happiness and fulfillment you. experience through employment
- not just about $$$
20
Q
What is infectious disease?
A
- caused by invading microorganisms/bacteria/viruses
- leading cause of death a century ago
21
Q
What is chronic disease?
A
- develop and continue over long periods of time
- based by various lifestyle and other factors
- are the leading cause of death today
22
Q
What are some factors that can influence wellness?
A
- healthy habits (eating and exercising)
- hereditary/family history (genetics)
- environment (winter)
- access to health care
- behaviour can make a difference
23
Q
How can one achieve wellness through lifestyle management?
A
- moving in the direction of wellness mean cultivating health behaviours and working to overcome unhealthy ones
- this approach to management is called behaviour change
24
Q
How can one build motivation to change?
A
- 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
25
What percentage of university students are not physically active enough at the level needed for health benefits?
- 50-70%
26
What are the six steps of the transtheoretical model?
1. precontemplation
2. contemplation
3. preparation
4. action
5. maintenance
6. termination
27
What does the precontemplation stage of the transtheoretical model consist of?
- person has no intention for, and see no reason to make change
28
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
29
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
30
What does the action stage of the transtheoretical model consist of?
- person is outwardly making changes to behaviour which requires time and energy
31
What does the maintenance stage of the transtheoretical model consist of?
- person has maintained new, healthier lifestyle for at least 6 months
32
What does the termination stage of the transtheoretical model consist of?
- the new behaviour is adopted and ingrained
33
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
34
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
35
What are SMART goals?
```
Specific
Measurable
Attainable
Realistic
Time frame specific
```
36
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
37
What is a stress response?
- the physiological changes associated with stress
38
What is a stressor?
- any situation or event that produces stress
39
What is eustress?
- positive stress, triggering by a pleasant stressor
40
What is distress?
- stress triggered by a negative stressor
41
What are the three types of stress? (duration)
- actue, episodic, or chronic
42
What can high levels of stress lead to?
- impaired thinking and memory loss
- CVD
- shrink the hippocampus
43
What are some general common sources of stress?
- major life changes
- daily hassles
- university/school
- employment
- environment
- social
- internal
44
What are the two major control systems responsible for the physical response to stress?
- nervous system and endocrine system
45
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
46
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)
47
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
48
How many receptors are there per cell?
- 2000 - 10 000 specific receptors
49
What are the two sections of the autonomic nervous system?
- parasympathetic and sympathetic
50
What does the parasympathetic nervous system do?
- conserves energy as it slows the heart rate, increases intestinal and gland activity, promotes growth
51
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
52
What is norepinephrine?
- neurotransmitter released by the sympathetic division to increase body functions
- increase attention, awareness, and alertness
- sympathetic division
53
What is the adrenal medulla?
- epinephrine and norepinephrine increases
- heart rate, sugar, fat release
- fight or flight response
54
What is the endocrine system?
- system of glands, tissues, and cells that help control the bodily functions by releasing hormones and other chemical messengers
55
What is epinephrine?
- hormone secreted by the adrenal gland
| - boosts supply of 02 and glucose to brain & muscles
56
What is cortisol?
- steroid hormone secreted by the adrenal gland
- increase blood sugar and metabolism
- triggers immune system to be better
57
What are endorphins?
- brain secretions that have pain-inhibiting effects
| - produced by the pituitary gland and hypothalamus
58
What are some cognitive responses stress? (preparation and perception)
- successful prediction
- perception of control
- highly individual and strongly related to emotions
59
What are some effective responses when dealing with stress?
- talking, laughing, exercise, time-management
60
What are some ineffective responses when dealing with stress?
- overeating, procrastination, frustration
61
What is non-reactive resilience?
- doesn't respond, introverted
62
What is homeostatic resilience?
- bounce back, baseline
63
What is positive growth resilience?
- adopt coping mechanisms
| - least negative physiological damage, grow from it
64
What does a Type A personality consist of?
- ultra competitive, controlling, impatient, aggressive, hostile
- easily upset, react explosively to stress
65
What does a Type B personality consist of?
- relaxed, contemplative, tolerant of others
| - react more calmly to stress
66
What does a Type C personality consist of?
- difficulty expressing emotions, anger suppression, feelings of hopelessness and despair
- exaggerated stress response
67
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
68
What is GAS?
- general adaption syndrome
69
What are the three stages of general adaption syndrome?
1. alarm
2. resistance
3. exhaustion
70
What is an allostatic load?
- refers to the long-term negative impact of stress response on the body
71
What is psychoneuroimmunology?
- the study of the interactions among the nervous, endocrine and immune systems
72
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
73
Do male or female students experience greater levels of stress?
- females
| - they experience more hormonal disruptions and fluctuation
74
What percentage of Canadian students feel constantly under strain?
- 47%
75
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
76
What are some relaxation techniques?
- intensional increasing and decreasing of the muscles
- maintaining awareness in present moment
- deep breathing
- yoga
- meditation
- listen to music
