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Lifetime Wellness > Final > Flashcards

Final Flashcards

1
Q

When to stretch

A
  • At least two days a week, but ideally five to seven days a week
  • To the point of tightness but not discomfort
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2
Q

Stretching guidelines

A
  • Warm-up
  • Repetitions
  • Intensity
  • Time
  • Frequency
  • Breathing
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3
Q

Static flexibility

A

the ability to hold a stretched position for a length of time

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4
Q

Ballistic flexibility

A

the ability to move through a range of bouncing, rocking, dynamic movements

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5
Q

Dynamic flexibility

A

the ability to move slowly and rhythmically through a full range of motion

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6
Q

Benefits of flexibility

A
  • 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​
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7
Q

How to figure amount of water a person needs each day

A

Body weight ÷ 2 = number of ounces per day (8 oz equals one cup, or 0.03 L)

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8
Q

Know 4 of 6 major nutrients

A
  • Water
  • Protein
  • Carbohydrate
  • Fat
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9
Q

How much fat, oils, and sweets should you eat

A

Sparingly

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10
Q

How much milk, yogurt, and cheese should you eat

A

2-3 servings

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11
Q

How much meat, poultry, dry beans, eggs and nuts should you eat

A

2-3 servings

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12
Q

How much vegetables should you eat

A

3-5 servings

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13
Q

How much fruit should you eat

A

3-5 servings

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14
Q

How much bread, cereal, rice and pasta should you eat

A

6-11 servings

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15
Q

Grams of carbohydrates needed in a day

A

at least 130 grams of carbohydrate per day

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16
Q

Nutrients that should be limited in diet

A
  • Fat
  • Cholesterol
  • Sodium
17
Q

Symptoms of depression

A
  • 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
18
Q

ABC’s of stress

A
  • Activating Event
  • Beliefs and Perceptions
  • Consequences
19
Q

Amount of sleep a college student gets

A

<6 hrs- 25%
6-7 hrs- 43%
7-8 hrs- 28%
8-9 hrs- 8%

20
Q

Proper sleep hygiene

A
  • Establish a consistent sleep schedule.
  • Get regular exercise.
  • Establish a bedtime ritual.
  • Create a quality sleeping environment.
  • Invest in quality mattress, sheets, and pillows.
21
Q

How to increase alertness

A 
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
22
Q

Steps of sleep deprivation

A
  1. General fatigue
  2. Emotional irritability
  3. Cognitive impairment
  4. Physical impairment
  5. Psychosis
  6. Death
23
Q

Components of relationships

A
  • Life Experiences
  • Natural Gifts
  • Spiritual Gifts
  • Personality
  • Values
24
Q 
o Prefer useful things
o Common Sense
o Visible
o Accuracy
o Methodical Approach
A

Sensing

25
Q 
o Prefer innovative
o Insight
o Creativity
o Novel approaches
o The invisible
A

Intuitive

26
Q 
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
A

Thinking

27
Q 
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
A

Feeling

28
Q 
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
A

Judging

29
Q 
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
A

Perceiving

30
Q

Values of Christian college students regarding a potential spouse

A
  • Realize your identity.
  • Honor your parents.
  • Choose forgiveness.
31
Q

7 steps to wellness

A
  • 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.
32
Q

Components of a specific plan

A

– Realistic
– Specific
– Measurable
– Concrete

33
Q

Purpose for pursuing wellness

A

Christians live forever thanks to John 3:16

Be a good steward

Lifetime Wellness (3 decks)

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