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KIN 170 - LIFESTYLE HEALTH AND WELLNESS > EXAM A > Flashcards

EXAM A Flashcards

1
Q

What is the leading preventable cause of death for Canadians?

A
  • smoking
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2
Q

How many smoking related deaths are there a year?

A
  • 37,000
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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
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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
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5
Q

How much sleep does the average adult need per night?

A
  • 7-8 hours
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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
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7
Q

How many minutes of exercise do we need a week?

A
  • 150 minutes

- 22 minutes a day

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8
Q

What is population health?

A
  • social, and economic forces that shape health

- builds on health promotion

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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
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10
Q

What are some modifiable risk factors?

A
  • sleep, time management, diet/nutrition, exercise
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11
Q

What are some non-modifiable risk factors?

A
  • age, genetics, environment
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12
Q

What are the six detentions of wellness?

A
  1. Interpersonal
  2. Environmental
  3. Spiritual
  4. Physical
  5. Intellectual
  6. Emotional
    * * 7. Occupational and financial wellness
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13
Q

What is interpersonal wellness?

A
  • social wellness

- the ability to contribute to society, help others, develop and maintain satisfying and supportive relationships

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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

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15
Q

What is spiritual wellness?

A
  • identifying your basic purpose in life

- learning how to experience love, joy, peace and fulfillment

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16
Q

What is physical wellness?

A
  • participating in regular physical activity

- maintaining a healthy body weight and avoiding harmful behaviours

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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
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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)
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19
Q

What is financial and occupational wellness?

A
  • level of happiness and fulfillment you. experience through employment
  • not just about $$$
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20
Q

What is infectious disease?

A
  • caused by invading microorganisms/bacteria/viruses

- leading cause of death a century ago

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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
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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
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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
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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
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25
Q

What percentage of university students are not physically active enough at the level needed for health benefits?

A
  • 50-70%
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26
Q

What are the six steps of the transtheoretical model?

A
  1. precontemplation
  2. contemplation
  3. preparation
  4. action
  5. maintenance
  6. termination
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27
Q

What does the precontemplation stage of the transtheoretical model consist of?

A
  • person has no intention for, and see no reason to make change
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28
Q

What does the contemplation stage of the transtheoretical model consist of?

A
  • person in aware and has the intentions to change target behaviour within 6 months
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29
Q

What does the preparation stage of the transtheoretical model consist of?

A
  • person plans to take action within a month or is already taking small steps to change behaviour
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30
Q

What does the action stage of the transtheoretical model consist of?

A
  • person is outwardly making changes to behaviour which requires time and energy
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31
Q

What does the maintenance stage of the transtheoretical model consist of?

A
  • person has maintained new, healthier lifestyle for at least 6 months
32
Q

What does the termination stage of the transtheoretical model consist of?

A
  • the new behaviour is adopted and ingrained
33
Q

What are the steps to creating a personalized plan?

A
  • 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
Q

What are some methods to ensure that you will stay on track and achieve your goal?

A
  • get what you need
  • modify your environment
  • control related habits
  • reward yourself
  • involve people around you
  • plan for challenges
35
Q

What are SMART goals?

A 
Specific
Measurable
Attainable
Realistic
Time frame specific
36
Q

What is stress?

A
  • 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
Q

What is a stress response?

A
  • the physiological changes associated with stress
38
Q

What is a stressor?

A
  • any situation or event that produces stress
39
Q

What is eustress?

A
  • positive stress, triggering by a pleasant stressor
40
Q

What is distress?

A
  • stress triggered by a negative stressor
41
Q

What are the three types of stress? (duration)

A
  • actue, episodic, or chronic
42
Q

What can high levels of stress lead to?

A
  • impaired thinking and memory loss
  • CVD
  • shrink the hippocampus
43
Q

What are some general common sources of stress?

A
  • major life changes
  • daily hassles
  • university/school
  • employment
  • environment
  • social
  • internal
44
Q

What are the two major control systems responsible for the physical response to stress?

A
  • nervous system and endocrine system
45
Q

What is neuroendocrinology?

A
  • 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
Q

What are hormones?

A
  • 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
Q

What determines the response and the degree of the response? (hormones)

A
  • the plasma hormone concentration determine the magnitude of the effect at the tissue level
48
Q

How many receptors are there per cell?

A
  • 2000 - 10 000 specific receptors
49
Q

What are the two sections of the autonomic nervous system?

A
  • parasympathetic and sympathetic
50
Q

What does the parasympathetic nervous system do?

A
  • conserves energy as it slows the heart rate, increases intestinal and gland activity, promotes growth
51
Q

What does the sympathetic nervous system do?

A
  • arousal
  • accelerate heart rate, widen bronchial passages, decrease motility of the large intestine, constrict blood vessels, pupal dilation
52
Q

What is norepinephrine?

A
  • neurotransmitter released by the sympathetic division to increase body functions
  • increase attention, awareness, and alertness
  • sympathetic division
53
Q

What is the adrenal medulla?

A
  • epinephrine and norepinephrine increases
  • heart rate, sugar, fat release
  • fight or flight response
54
Q

What is the endocrine system?

A
  • system of glands, tissues, and cells that help control the bodily functions by releasing hormones and other chemical messengers
55
Q

What is epinephrine?

A
  • hormone secreted by the adrenal gland

- boosts supply of 02 and glucose to brain & muscles

56
Q

What is cortisol?

A
  • steroid hormone secreted by the adrenal gland
  • increase blood sugar and metabolism
  • triggers immune system to be better
57
Q

What are endorphins?

A
  • brain secretions that have pain-inhibiting effects

- produced by the pituitary gland and hypothalamus

58
Q

What are some cognitive responses stress? (preparation and perception)

A
  • successful prediction
  • perception of control
  • highly individual and strongly related to emotions
59
Q

What are some effective responses when dealing with stress?

A
  • talking, laughing, exercise, time-management
60
Q

What are some ineffective responses when dealing with stress?

A
  • overeating, procrastination, frustration
61
Q

What is non-reactive resilience?

A
  • doesn’t respond, introverted
62
Q

What is homeostatic resilience?

A
  • bounce back, baseline
63
Q

What is positive growth resilience?

A
  • adopt coping mechanisms

- least negative physiological damage, grow from it

64
Q

What does a Type A personality consist of?

A
  • ultra competitive, controlling, impatient, aggressive, hostile
  • easily upset, react explosively to stress
65
Q

What does a Type B personality consist of?

A
  • relaxed, contemplative, tolerant of others

- react more calmly to stress

66
Q

What does a Type C personality consist of?

A
  • difficulty expressing emotions, anger suppression, feelings of hopelessness and despair
  • exaggerated stress response
67
Q

What does a Type D personality consist of?

A
  • distressed personality, tendency to feel negative emotions (but not express) and avoid social contact with others
  • gloomy, socially inept, anxious
68
Q

What is GAS?

A
  • general adaption syndrome
69
Q

What are the three stages of general adaption syndrome?

A
  1. alarm
  2. resistance
  3. exhaustion
70
Q

What is an allostatic load?

A
  • refers to the long-term negative impact of stress response on the body
71
Q

What is psychoneuroimmunology?

A
  • the study of the interactions among the nervous, endocrine and immune systems
72
Q

What are some health risks for people who leave stress unresolved?

A
  • CVD
  • altered functioning of the immune system
  • psychological problems
  • digestive disorders
  • insomnia
  • ulcers and cysts
73
Q

Do male or female students experience greater levels of stress?

A
  • females

- they experience more hormonal disruptions and fluctuation

74
Q

What percentage of Canadian students feel constantly under strain?

A
  • 47%
75
Q

What are some strategies to help with time management?

A
  • set priorities
  • set realistic goals
  • visualize achievement
  • give yourself a break
  • budget enough time
  • keep track of task you put off
76
Q

What are some relaxation techniques?

A
  • intensional increasing and decreasing of the muscles
  • maintaining awareness in present moment
  • deep breathing
  • yoga
  • meditation
  • listen to music

KIN 170 - LIFESTYLE HEALTH AND WELLNESS (6 decks)

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