Final Flashcards
When to stretch
- At least two days a week, but ideally five to seven days a week
- To the point of tightness but not discomfort
Stretching guidelines
- Warm-up
- Repetitions
- Intensity
- Time
- Frequency
- Breathing
Static flexibility
the ability to hold a stretched position for a length of time
Ballistic flexibility
the ability to move through a range of bouncing, rocking, dynamic movements
Dynamic flexibility
the ability to move slowly and rhythmically through a full range of motion
Benefits of flexibility
- Relaxation of stress and tension
- Union of body, mind, and spirit
- Muscular relaxation
- Self-discipline and self-knowledge
- Body fitness, posture, and symmetry
- Relief of lower back pain
- Relief of muscle cramps
- Relief of muscle soreness
- Injury prevention
- Enjoyment and pleasure
- Enhanced sleep
How to figure amount of water a person needs each day
Body weight ÷ 2 = number of ounces per day (8 oz equals one cup, or 0.03 L)
Know 4 of 6 major nutrients
- Water
- Protein
- Carbohydrate
- Fat
How much fat, oils, and sweets should you eat
Sparingly
How much milk, yogurt, and cheese should you eat
2-3 servings
How much meat, poultry, dry beans, eggs and nuts should you eat
2-3 servings
How much vegetables should you eat
3-5 servings
How much fruit should you eat
3-5 servings
How much bread, cereal, rice and pasta should you eat
6-11 servings
Grams of carbohydrates needed in a day
at least 130 grams of carbohydrate per day
Nutrients that should be limited in diet
- Fat
- Cholesterol
- Sodium
Symptoms of depression
- Sadness or hopelessness
- A loss of interest in activities that were once enjoyed
- A change in appetite that causes weight gain or weight loss
- Too much sleep or not enough sleep
- Restlessness and an inability to sit still or the feeling that moving takes too much effort
- Persistent fatigue
- Feelings of unworthiness or guilt without any reason
- Significant problems with memory, concentration, or decision making
- Frequent thoughts about death or suicide
ABC’s of stress
- Activating Event
- Beliefs and Perceptions
- Consequences
Amount of sleep a college student gets
<6 hrs- 25%
6-7 hrs- 43%
7-8 hrs- 28%
8-9 hrs- 8%
Proper sleep hygiene
- Establish a consistent sleep schedule.
- Get regular exercise.
- Establish a bedtime ritual.
- Create a quality sleeping environment.
- Invest in quality mattress, sheets, and pillows.
How to increase alertness
Read a book Play with puzzles or word games Get enough sleep Drink water Manage stress Eat healthy Take some fish oil Don’t do drugs
Steps of sleep deprivation
- General fatigue
- Emotional irritability
- Cognitive impairment
- Physical impairment
- Psychosis
- Death
Components of relationships
- Life Experiences
- Natural Gifts
- Spiritual Gifts
- Personality
- Values
o Prefer useful things o Common Sense o Visible o Accuracy o Methodical Approach
Sensing
o Prefer innovative o Insight o Creativity o Novel approaches o The invisible
Intuitive
o Logical and analytical o Fair, but firm. Few exceptions. o Business first o Want recognition for exceeding requirements o Head o Find flaws o Emphasize reasons
Thinking
o Harmonious and personal o Empathetic, making many exceptions o People first o Want recognition for personal effort o Heart o Find strengths o Emphasize values
Feeling
o Organized and efficient o Prefer planned events o Want things settled and decided o Work before play o Tasks done by consistent effort o Systematic o Scheduled o Enjoy finishing things
Judging
o Flexible o Prefer serendipitous events o Open to developments o Allow work and play to coexist o Tasks accomplished through last-minute effort o Spontaneous o Spur of the moment o Enjoy starting things
Perceiving
Values of Christian college students regarding a potential spouse
- Realize your identity.
- Honor your parents.
- Choose forgiveness.
7 steps to wellness
- State the goal.
- Assess your present lifestyle.
- Design a specific plan.
- Predict obstacles.
- Plan intervention strategies.
- Assess compliance with the plan.
- Assess progress of your overall goal.
Components of a specific plan
– Realistic
– Specific
– Measurable
– Concrete
Purpose for pursuing wellness
Christians live forever thanks to John 3:16
Be a good steward
