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pschology > health and wellness > Flashcards

health and wellness Flashcards

1
Q

sedentary death syndrome

A

cause of deaths attributed to a lack of regular physical activity

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2
Q

Health

A

a state if complete well being- not just the absence of disease or infirmity

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3
Q

life expectancy

A

number of years a person is expected to live based on the person’s birth year

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4
Q

chronic diease

A

illness that develop as a result of an unhealthy lifestyle and last a long time

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5
Q

health life expectancy vs life expectancy calculations

A

subtract the years of ill health from total life expectancy

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6
Q

cardiovascular disease

A

leading cause of death in the US

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7
Q

tobacco

A

leading cause of preventable death in the US

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8
Q

physical activity

A

bodily movement produce by skeletal muscles and requires low to moderate intensity of effort

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9
Q

examples of physical activity

A

walking to and from work, gardening, washing the car by hand, doing household chores, and using the stairs instead of the elevator or escalator

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10
Q

seven dimensions of wellness

A

physical occupational emotional spiritual social mental environmental

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11
Q

physical

A

is the dimension most commonly associated with being healthy

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12
Q

emotioal

A

involves the ability to understand your own feelings. accept your limitations and achieve emotional stability

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13
Q

mental

A

implies that you can apply the things you have learned, create opportunities to learn more and engage your mind in lively interaction with the world around you

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14
Q

social

A

positive self image, endows you with the ease and confidence to be outgoing, friendly and affectionate, toward others

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15
Q

environmental

A

refers to the effect that our surroundings have on our well being

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16
Q

occupational

A

a job that provides rewards that are important to the individual

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17
Q

spiritual

A

people who has a sense of meaning and direction in life and a relationship with a higher being

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18
Q

types of physical fitness

A

health and skill related

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19
Q

health- related

A

ability to perform activities of daily living without undue fatigue

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20
Q

skill-related

A

components consists of agility, balance, coordination, reaction time, speed, and power

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21
Q

fitness

A

the ability to meet the ordinary as well as the unusual demands of daily life safely and effectively without being overly fatigued and still have energy left for leisure and recreational activities

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22
Q

environmental influences on physical activity

A

modern day automation and mechanics, excessive viewing of the tv, modern day architecture, weather and perceived crime

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23
Q

environmental influences on nutrition

A

over eating, aggresive advertising, eating out is the norm instead of cooking, increase portions of food, snacking without being active

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24
Q

barriers that we need to change when it comes to environmental influences

A 
lack of core values
procrastination
preconditioned cultural beliefs
 gratification 
risk complacency 
complexity 
indifference and helplessness 
rationalization 
illusions of invincibility
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25
Q

lack of core values

A

recognizing the benefits of something but refusing to change.. : educating yourself and building relationships with the same lifestyle to encourage you

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26
Q

procrastination

A

giving excuses and pushing the date back till next week or next month: lack of motivation is the key to procrastination

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27
Q

preconditioned cultural beliefs

A

accept the idea that we are products of our surroundings. : our main transportation is car, so instead of walking to class, we drive our cars because its what we know: finding people who are willing to walk to class will break the barrier

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28
Q

gratification

A

instant gratification to long benefits: overeating instead of using self-restraint to eat moderately to prevent weight gain: ways to break barriers: ask your self question : how did i feel after? did it affect me?

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29
Q

risk complacency

A

consequences of unhealthy behaviors often don’t manifest themselves until years later.. : ways to break barriers: ask yourself how do i want to life the rest of my life and what type of health do i want to have?

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30
Q

complexity

A

people think the world is to complicated, with to much to think about. If we just breathe and take one step at a time, life would not seem so overwhelming

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31
Q

indifference and helplessness

A

believing that our unhealthy style doesn’t affect the quality of your life and we have no control over our life and blame it all on our genes: ways to change it: taking control of your life

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32
Q

rationalization

A

when people aren’t practicing healthy behaviors but they often tell themselves that they do live a healthy life: ways to break barrier: recognize the actuality of the problem

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33
Q

illusions of invincibility

A

thinking unhealthy behaviors will not harm them: ways to change barrier: the younger you are the better the odds to attain a longer lifestyle, so iniate the change now before its gets to late

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34
Q

self efficacy

A

the belief in one’s own ability to perform a given task

35
Q

motivation

A

the desire and will to do something

36
Q

locus of control

A

a concept examining the extent to which a person believes he or she can influence the external environment

37
Q

internal locus control

A

people who have control over their lives

38
Q

external locus control

A

people believe that what happens to them is a result of chance or the environment and is unrelated to their behavior

39
Q

problems with competence

A
  • identify skills needed to perform an activity and practice those skills
40
Q

problems with confidence

A

visualize success, positive self talk, divide large tasks into smaller more easily managed tasks- put yourself in a position to succeed

41
Q

problems with motivation

A

gain knowledge as to why activity is important- SET SMART GOALS

42
Q

five categories of willful change

A 
stopping a negative behavior
preventing a relapse from the negative behavior
developing a positive behavior 
strengthening the positive behavior 
maintaining positive behavior
43
Q

six behavior change theories

A 
learning theory
problem solving theory
social cognitive theory
relapse prevention theory
humanistic theory of change
transtheoretical model
44
Q

learning theory

A

positive reinforcement and shaping ( taking baby steps) ex: going from inactive to 10,000 steps a day by starting small and working their way up

45
Q

problem solving model

A

conscious attention, setting goals, and preparing a specific plan ex; for a person to actually try and quit smoking, they need understand why they need to, build a plan, date and decide to quit

46
Q

social cognitive theory

A

environmental influences, self efficacy, and characteristics of the behavior to be addressed

47
Q

relapse prevention model

A

anticipating high risk situations and develop action plans to prevent lapses and relapses Ex when plan to run outside but its raining, plan to run in a indoor track

48
Q

humanistic theory of change

A

We are all unique on how we obtain our goals, we are independent, and people are motivated by a hierarchy of needs , each steps needs something to build on

49
Q

transtheorectical model

A

change is a gradual process that involves several predictable stages

50
Q

six stages of transtheorectial model

A 
precontemplation
contemplation
preparation 
action 
maintence
termination/action
and relpase and lapse can happen anytime
51
Q

lapse

A

falling back into unhealthy behaviors for a short term

52
Q

relapse

A

falling back into unhealthy behaviors for a long term

53
Q

six nutrients

A 
carbohydrates
protein 
fat
vitamin
lipids
water
54
Q

fuel nutrients

A

carbohydrates
protein
fat
which supplies the body with energy

55
Q

regulatory nutrients

A

vitamin
lipids
water
have no caloric value but are needed to maintain good health function normally

56
Q

six food groups

A 
oils
grains
fruit
vegetables
milk
meat and beans
57
Q

carbs breakdown units

A

simple :monosaccharides and disaccharides
complex: polysaccharides and fiber
helps regulate fat and metabolize protein

58
Q

fats breakdown units

A

simple, compound and derived fats

59
Q

protein breakdown units

A

used to build and repair tissues and other body parts
essential amino acid we can not produce
nonessential amino acids can be produce if the presence of nitrogen is there

60
Q

vitamin classification

A 
water soluble(b complex and c)
fat soluble( a, d, e, and k)
61
Q

vitamin a

A

is produce from betacarotene and found in carrots, pumpkin and sweet potatoes

62
Q

vitman d

A

is found in certain foods and created when UV light from the sun transform 7 dehydrocholesterol, a compound in human skin

63
Q

vitamin K

A

created in the body by intestinal bacteria

64
Q

minerals

A

Minerals are crucial components of respiratory pigments, enzymes and enzyme systems.
ex. calcium, sodium, selenium, and iron
Minerals regulate muscular and nervous system impulses, blood clotting, and normal heart rhythm.

65
Q

recommended fuel intake

A

carbohydrates - 45-65%
fat 20-35%
protein 10 - 35%

66
Q

DRI

A

dietary reference intakes

67
Q

RDA

A

Recommended dietary allowences

68
Q

EAR

A

Estimated average requirement

69
Q

AI

A

adequate intakes

70
Q

Ul

A

tolerable upper intake levels

71
Q

DV

A

daily values

72
Q

three engergy subtrates for physical activities

A

ATP,anaerobic or lactic system,aerobic system

73
Q

techniques to asses body compositions

A

the dual energy x-ray absorptiometry (dexa)
Pros: accurate Con: not readily available
The hydroastic weighing technique :pool
pro: accurate con not readily available, time consuming, difficult
Bod pod
pro: five minutes, accurate con; not available, not heavily researched
skinfold measurements
pro: easy, readily avilabile,simple and not expensive
con not accurate

74
Q

obese

A

an excessive accumulation of body fat

75
Q

overweight

A

an excess amount of weight against a given standard

76
Q

android obesity

A

fat stored in the abdominal area ( apple shape)

77
Q

gyrnoid obesity

A

fat stored in the hips or thighs (pear shape)

78
Q

consequences for excessive weight

A 
 Blood Pressure
 Blood Lipids
Type II Diabetes
Insulin Resistance, Glucose Intolerance
Coronary Heart Disease 
Angina Pectoris
Congestive Heart Failure
Stroke
Gallbladder Disease
Gout
Osteoarthritis
79
Q

Fad diets

A

Use liquid formulas instead of foods.
Misrepresent salespeople as individuals qualified to provide nutrition counseling.
Fail to provide information on risks associated with weight loss and use of the diet.
Do not involve physical activity.
Do not encourage healthy behavioral changes.
Are not supported by the scientific community or national health organizations.
Fail to provide information for weight maintenance upon completion of diet phase.
A SUCCESSFUL DIET IS A LONG BEHAVIORAL CHANGE

80
Q

Anorexia Nervosa

A

An eating disorder characterized by self-imposed starvation to lose and maintain very low body weight

81
Q

Bulimia nervosa

A

An eating disorder characterized by a pattern of binge eating and purging in an attempt to lose weight and maintain low body weight

82
Q

setpoint theory is what?

A

weight regulating mechanism
is a feature of the hypothalamus of the brain that controls how much the body should weigh.
The WRM has a setpoint for controlling both appetite and the amount of fat stored.
A very low-calorie diet will trigger the body to adjust its setpoint to a reduced basal metabolic rate (BMR – lowest level of caloric intake to sustain life) .

83
Q

energy balancing equation

A

caloric input equals the caloric output the person will not gain or loose weight

pschology (3 decks)

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