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Dimensions of Wellness > Final Exam > Flashcards

Final Exam Flashcards

1
Q

6 essential nutrients?

A

Fat, oil, water, minerals, vitamins, protein, carbs

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2
Q

A complete fitness program includes ____ and ______

A

Stretching and range of motion

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3
Q

What are the 3 stress hormones?

A

Cortisol, Adrenaline, Norephinephrine

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4
Q

What are the Dimensions of Wellness?

A

Physical, Social, Emotional, Intellectual, Spiritual, Environmental, Occupational

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5
Q

What is passive flexibility called?

A

Static stretching

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6
Q

What are the 4 key muscle groups to stretch and strengthen to reduce the risk of lower back pain?

A

Hip flexor, butt and hamstrings, abs, and trunk extensors

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7
Q

A mountain of research has singled out _______ as the great killer, the unbalanced condition that makes us ripe for accident and disease.

A

Stress

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8
Q

What stretching method characterized by bouncing, sometimes jerky, movements and high momentum?

A

Ballistic stretching

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9
Q

What is the leading cause of death among Americans overall?

A

Heart disease

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10
Q

What is the FITT formula?

A

Frequency, Intensity, Time, Type

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11
Q

List the 5 steps of a SMART Goal.

A

Specific, Measurable, Action Oriented, Realistic, Time Oriented

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12
Q

What is the BORG PRE and what is it used for?

A

To measure intensity of an exercise

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13
Q

What is active flexibility called?

A

Dynamic stretching

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14
Q

When (work) becomes hard and serious to the point of causing excessive stress, or depression, or a sense of personal frustration or worthlessness, it undermines both our ________ and our ________?

A

Health and happiness

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15
Q

Which hormone is commonly known as the Fight or Flight Hormone?

A

Adrenaline

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16
Q

What is a severe case of emotional stress called?

A

PTSD

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17
Q

Intrapersonal communication is sometimes called ______________, although it is often more of a monologue.

A

Internal Dialogue

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18
Q

What should be the average resting heart rate?

A

50-90 bpm

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19
Q

__________ and ____________ essentially show up in how we live, not in our concepts about how we wish we could live.

A

Values and priorities

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20
Q

What are the 2 types of body fat distribution?

A

Android and gynoid

21
Q

How are body fat distributions mostly determined?

A

Genetics

22
Q

What are the 4 responses to stress?

A

Fear, anger, magnanimity, situation is judged intolerable

23
Q

One of the most remarkable rediscoveries by science in recent years - __________________ - is further testimony to the connectedness of all things.

A

Power of prayer in healing

24
Q

What happens in the Action Stage?

A

Execution of plans but takes many shortcuts

25
Q

What does Reframing mean?

A

Reconsidering things in positive light

26
Q

5 causes of spiritual crisis?

A

Job loss, losing loved one, crisis of faith, financial crisis, relationship breakup

27
Q

What is essential to cope with hard times or suffering?

A

Gratitude

28
Q

What are the 4 approaches of spirituality?

A

Theistic, extra-theistic, ethical, belief in belonging

29
Q

What happens in contemplation stage?

A

Problem recognition, contemplate change

30
Q

What happens in preparation stage?

A

within 1 month of taking action (they have a plan)

31
Q

Where should your diastolic and systolic blood pressure be?

A

80 (d) and 120 (s)

32
Q

What happens during the maintenance stage?

A

Prevent relapse int old habits

33
Q

What happens during the termination stage?

A

New behavior is engrained

34
Q

Where are the two places on your body for assessing your Cardio-respiratory fitness?

A

Carotid artery and radial nerve

35
Q

What happens in precontemplation stage?

A

No intent of changing

36
Q

What are the 6 benefits for improving cardiovascular fitness?

A

Decrease risk of disease, control weight, self esteem, immune function, long life, body composition

37
Q

What is the formula for calculating your VO2 Max?

A

483 / Time + 3.5

38
Q

What 3 Metabolic Systems deliver essential energy to the body?

A

The Immediate Energy System, The Nonoxidative (Anaerobic) Energy System, The Oxidative (Aerobic) Energy System

39
Q

What is the formula for calculating your Daily Protein Requirements?

A

Body weight ÷ 2.21 = kg. kg x 0.8g = Daily Requirement in grams
Ex: 132lb ÷ 2.21 = 60kg. 60kg x 0.8g = 48g

40
Q

Because of the body’s need to generate heat in the cold season, what works harder at this time?

A

Heart

41
Q

What are the 4 things EQ affects?

A

Performance at work
Physical Health
Mental Health
Relationships

42
Q

What 3 things can people with high EQ do?

A

Recognize their Emotional State
Recognized the Emotional State of Others
Engage with People

43
Q

What are the 4 skills that develop your EQ?

A

Use Humor and Play to Stay Connected
Ability to Quickly Reduce Stress in the Moment
Ability to Keep Emotions from Overwhelming You
Ability to Connect with Others

44
Q

A twenty-year survey of adults in the United States reported that, regardless of health problems, people who participated in _____of some type outlived those who did not.

A

Formal Social Networks

45
Q

______________ and ________ will assist your body in healing itself.

A

Breathing Deeply, Rhythmically

46
Q

The condition of your ___ and _____are strong indicators of just how well you are eating.

A

Teeth, Gums

47
Q

What is the name for the contemporary practice of using essential plant oils for their therapeutic effects?

A

Aromatherapy

48
Q

What are the 3 types of exercises essential for basic fitness?

A

Cardiovascular, Flexibility, Strength Developing

Dimensions of Wellness (1 decks)

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