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PED-111 > Final Exam Prep > Flashcards

Final Exam Prep Flashcards

1
Q

Wellness

A

Optimal health; achieved by practicing a healthy lifestyle, which includes (5 items) regular physical activity, proper nutrition, eliminating unhealthy behaviors, avoiding high-risk activities, and managing stress

It can only be achieved by a balance of (8 items) physical, emotional, intellectual, spiritual, social, environmental, occupational, and financial wellness

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2
Q

The 8 types of wellness

A
  • Physical
  • Emotional
  • Intellectual
  • Spiritual
  • Social
  • Environmental
  • Occupational
  • Financial
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3
Q

Physical Wellness

A

Behaviors that keep your body healthy; two key aspects are a healthy body weight and achieving physical fitness; also includes having a healthy diet and practicing personal safety and other physical health behaviors.

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4
Q

Emotional Wellness

A

Also known as mental health; being able to respond to life situations in an appropriate manner; having emotional stability.

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5
Q

Intellectual Wellness

A

Achieved by keeping your mind active through lifelong learning.

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6
Q

Spiritual Wellness

A

Having a sense of meaning and purpose; does not have to include religion, but can; it is your ability to understand your basic purpose in life.

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7
Q

Social Wellness

A

Development and maintenance of meaningful interpersonal relationships; having a support network of friends and family.

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8
Q

Environmental Wellness

A

The influence of your environment on your health - AND your behaviors that affect the environment; it is the only component like this.

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9
Q

Occupational Wellness

A

Having a high level of satisfaction in your job or chosen career; achieving personal fulfillment, mental stimulation, and good relationships with people in your professional life.

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10
Q

Financial Wellness

A

The ability to live comfortably on your income and have the means to save for financial emergencies and goals such as education and retirement.

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11
Q

Healthy People 2020

A

A set of wellness goals established by the U.S. government; these include (5 items):
- attaining high-quality, longer lives
- reducing the risk of injury and premature death
- achieving health equity
- eliminating disparities
- improving the health of all groups of people.

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12
Q

Physical Activity

A

Movement of the body produced by a skeletal muscle that results in energy expenditure.

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13
Q

Exercise

A

Planned, structured, and repetitive bodily movement done to improve or maintain one or more components of fitness; exercise is a type of physical activity, but not all physical activities are exercise.

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14
Q

What is the Stages of Change Model and its parts (in order)?

A

A framework for understanding how the process of behavior changes occurs; includes the following 6 stages:

  1. Precontemplation
  2. Contemplation
  3. Preparation
  4. Action
  5. Maintenance
  6. Termination
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15
Q

Internal Locus of Control

A

Perception that one has control of most of the events of one’s life.

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16
Q

External Locus of Control

A

Perception that the events of one’s life are outside of his or her control.

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17
Q

Plan for Behavior Change

A

A good plan should include (fill in the blanks):

  1. Setting specific (key word) and appropriate goals
  2. Documenting these goals in a behavior change contract
  3. Creating a specific plan of action
  4. Monitoring your progress toward each goal.
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18
Q

SMART goals

A

(in order, fill in the blanks)

S - Specific: have a specific area for improvement and clearly define the outcome you want to achieve.
M -Measurable: your goal should be quantifiable
A - Attainable: set goals that can achieved
R - Realistic: make sure the goals are doable
T - Time Frame: have an appropriate time frame to achieve the goal

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19
Q

Barriers to Change

(you can just list the terms out OR list the terms and provide definitions)

A
  1. Lack of Knowledge - You must know what you need to change to improve your health
  2. Lack of Motivation - Must want to change and have the reasons to change
  3. Denial - Must be willing to face the fact that some of our current behaviors may endanger your health
  4. Perceived Invulnerably - We must all accept that our behaviors can cause us to be more or less susceptible to health problems
  5. Low Self-Efficacy - You must believe you can change in order to make it happen.
  6. Lack of Social Support - Some people may not understand or support your desire to change an unhealthy behavior and may feel threatened by your desire to change.
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20
Q

Lack of Knowledge

A

A barrier to change: You must know what you need to change to improve your health

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21
Q

Lack of Motivation

A

A barrier to change: Must want to change and have the reasons to change

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22
Q

Denial

A

A barrier to change: Must be willing to face the fact that some of our current behaviors may endanger your health

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23
Q

Perceived Invulnerably

A

A barrier to change: We must all accept that our behaviors can cause us to be more or less susceptible to health problems

24
Q

Low Self-Efficacy

A

A barrier to change: You must believe you can change in order to make it happen.

25
Q

Lack of Social Support

A

A barrier to change: Some people may not understand or support your desire to change an unhealthy behavior and may feel threatened by your desire to change.

26
Q

Ways to Maintain _____________

(You don’t need to know all the ways for the test if you know the key word. What’s the key word for this?)

A

Motivation is required for successful behavior change; ways to main motivation include:
- Thinking about the benefits of change
- Increasing self-efficacy
- Visualizing how one’s life will be better as a result of the change
- Using positive self-talk
- Seeking out positive role models
- Obtaining support and encouragement from others.

Key Word: Motivation.

27
Q

Body Composition

A

The relative amounts of fat and fat-free tissues (bones, muscle, and internal organs) in the body; it’s a typically expressed as a percentage of fat in the body.

28
Q

Overweight

A

A weight or body fat percentage above what is considered to be healthy, based on the relationship of body fatness and rates of disease.

29
Q

Obese

A

Having an excessive amount of fat in the body, generally above 25% for men and 35% for women; percentages greater than that amount are considered very high.

30
Q

Essential Fat

A

Fat necessary for physiological functioning; nerve impulses and female reproductive capacity require there to be some body fat present.

31
Q

Storage Fat

A

Excess fat reserves storages in the body’s adipose tissue (fat cells); it provides energy for activity, insulates the body to retain heat, and protects against trauma to the body; however, high levels of storage fat are linked to certain chronic disease/conditions.

32
Q

Creeping Obesity

A

A slow increase in body weight and percentage of body fat over several years; this can be caused by poor diet, gradual declines in physical activity, and slowing metabolism.

33
Q

Chronic Conditions Associated with Being Overweight or Obese

(You don’t need to know everything for this question if you don’t want to, just the key word. The key word answer is…)

A

Obesity increases the risk of developing at least 26 disease; Lifestyle (key word) is the primary determinant of a person’s risk for developing some of the most serious, including cardiovascular disease, colon cancer, hypertension, kidney disease, arthritis, and diabetes.

Key Word Answer: Lifestyle

34
Q

Assessing Body Composition

A

Write EXACT Term!

  1. Field Methods
  2. Laboratory Measures
35
Q

Field Methods

A

These are quick and inexpensive ways to evaluate body composition.

They require little equipment and can easily be done at a fitness center or gym.
These are less reliable and accurate than laboratory measures.
Examples include high/weight tables, Body Mass Index, Skinfold Assessment, and Waist-to-Hip ratio.

36
Q

Laboratory Measures

A

These are considered the best for assessing body composition.

They require expensive, specialized equipment and not often readily available to the general public.
These are often used in research settings; examples include dual energy X-ray absorptiometry, hydrostatic weighing, air displacement, and bioelectrical impedance analysis.

37
Q

Energy Balance

A

Achieved when the number of calories you take in through food and beverages EQUALS the number of calories you burn through physical activity and other normal body processes.

Therefore, when you gain more calories than you expend, you gain weight; when you gain fewer calories than you expend, you lose weight.

38
Q

Creating a Personal Fitness Plan

(you can just list the terms out OR list the terms and provide definitions)

A
  1. Set your Goals - Have performance goals, body composition goals, and adherence goals; make sure they are SMART.
  2. Select Exercises for your Fitness Program - Try to incorporate exercises that develop the various components of health-related physical fitness (cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition)
  3. Plan Your Weekly Fitness Routine - Figure out how much time and energy you will devote to your fitness plan/program; use the FITT principle.
  4. Monitor Your Progress - Have a log or use an app to track your progress and behaviors; this often provides people with a sense of accomplishment and motivates them to continue.
39
Q

Set your Goals

A

(Creating a Personal Fitness Plan)
Have performance goals, body composition goals, and adherence goals; make sure they are SMART.

40
Q

Select Exercises for your Fitness Program

A

(Creating a Personal Fitness Plan)
Try to incorporate exercises that develop the various components of health-related physical fitness (cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition)

41
Q

Plan Your Weekly Fitness Routine

A

(Creating a Personal Fitness Plan)
Figure out how much time and energy you will devote to your fitness plan/program; use the FITT principle.

42
Q

Monitor Your Progress

A

(Creating a Personal Fitness Plan)
Have a log or use an app to track your progress and behaviors; this often provides people with a sense of accomplishment and motivates them to continue.

43
Q

Strategies that will help you successfully implement your fitness plan or exercise program:

A
  1. Take a gradual approach
  2. Be consistent and methodical
  3. Exercise with Friends
  4. Vary your training
  5. Get enough sleep
  6. Adapt to changing circumstances
  7. Expect backsliding
  8. Combine regular exercise with other healthy behaviors (fill in the blank)
44
Q

Take a gradual approprach

A

You may get injured if you push yourself too hard at first; gradually increase the exercise duration and intensity to see improvement.

45
Q

Be consistent and methodical

A

Have a pattern; pick times and places that are most convenient for you.

46
Q

Exercise with friends

A

Having someone to exercise with can make it more fun and increase your motivation; pets count too

47
Q

Vary your training

A

Engaging in a variety of fitness activities can make your program more enjoyable and productive; helps maintain interest and enthusiasm.

48
Q

Get enough sleep

A

Your body needs time to recover and getting enough sleep also curbs irritability, moodiness, and general fatigue

49
Q

Adapt to changing circumstances

A

Make adjustments when needed: schedule changes, weather, less daylight, etc…
Don’t have to interfere with your exercise if you plan for and around those issues.

50
Q

Expect backsliding

A

It is normal to miss a few sessions and lose motivation; you may be tired or ill or have other things that get in the way, but you can always get back on track.

51
Q

Combine regular exercise with other healthy behaviors (fill in the blank)

A

Exercise isn’t a cure-all and in order to remain healthy, you should do other healthy things, such as: eating a nutrient-dense diet, avoid smoking, and practice personal safety.

52
Q

Precontemplation

A

(Stages of Change Model) No current plans to change their unhealthy behavior.

53
Q

Contemplation

A

(Stages of Change Model) Aware of the need for behavior change and intending to make a change in the next several months.

54
Q

Preparation

A

(Stages of Change Model) Planning to take action within a month; knows the benefits, process required, and may create a plan to change.

55
Q

Action

A

(Stages of Change Model) Actively doing things to bring about behavior change; requires motivation and commitment; relapse is common during this stage

56
Q

Maintenance

A

(Stages of Change Model) Sustaining the behavior for 6 months or longer; the change has become a habit and requires less conscious effort.

57
Q

Termination

A

(Stages of Change Model) Sustaining the behavior for 5 or more years; final stage; it has become normal and there is little to no fear of relapse.

PED-111 (5 decks)

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