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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
lack of core values
recognizing the benefits of something but refusing to change.. : educating yourself and building relationships with the same lifestyle to encourage you
26
procrastination
giving excuses and pushing the date back till next week or next month: lack of motivation is the key to procrastination
27
preconditioned cultural beliefs
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
28
gratification
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?
29
risk complacency
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?
30
complexity
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
31
indifference and helplessness
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
32
rationalization
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
33
illusions of invincibility
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
34
self efficacy
the belief in one's own ability to perform a given task
35
motivation
the desire and will to do something
36
locus of control
a concept examining the extent to which a person believes he or she can influence the external environment
37
internal locus control
people who have control over their lives
38
external locus control
people believe that what happens to them is a result of chance or the environment and is unrelated to their behavior
39
problems with competence
- identify skills needed to perform an activity and practice those skills
40
problems with confidence
visualize success, positive self talk, divide large tasks into smaller more easily managed tasks- put yourself in a position to succeed
41
problems with motivation
gain knowledge as to why activity is important- SET SMART GOALS
42
five categories of willful change
``` stopping a negative behavior preventing a relapse from the negative behavior developing a positive behavior strengthening the positive behavior maintaining positive behavior ```
43
six behavior change theories
``` learning theory problem solving theory social cognitive theory relapse prevention theory humanistic theory of change transtheoretical model ```
44
learning theory
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
problem solving model
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
social cognitive theory
environmental influences, self efficacy, and characteristics of the behavior to be addressed
47
relapse prevention model
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
humanistic theory of change
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
transtheorectical model
change is a gradual process that involves several predictable stages
50
six stages of transtheorectial model
``` precontemplation contemplation preparation action maintence termination/action and relpase and lapse can happen anytime ```
51
lapse
falling back into unhealthy behaviors for a short term
52
relapse
falling back into unhealthy behaviors for a long term
53
six nutrients
``` carbohydrates protein fat vitamin lipids water ```
54
fuel nutrients
carbohydrates protein fat which supplies the body with energy
55
regulatory nutrients
vitamin lipids water have no caloric value but are needed to maintain good health function normally
56
six food groups
``` oils grains fruit vegetables milk meat and beans ```
57
carbs breakdown units
simple :monosaccharides and disaccharides complex: polysaccharides and fiber helps regulate fat and metabolize protein
58
fats breakdown units
simple, compound and derived fats
59
protein breakdown units
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
vitamin classification
``` water soluble(b complex and c) fat soluble( a, d, e, and k) ```
61
vitamin a
is produce from betacarotene and found in carrots, pumpkin and sweet potatoes
62
vitman d
is found in certain foods and created when UV light from the sun transform 7 dehydrocholesterol, a compound in human skin
63
vitamin K
created in the body by intestinal bacteria
64
minerals
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
recommended fuel intake
carbohydrates - 45-65% fat 20-35% protein 10 - 35%
66
DRI
dietary reference intakes
67
RDA
Recommended dietary allowences
68
EAR
Estimated average requirement
69
AI
adequate intakes
70
Ul
tolerable upper intake levels
71
DV
daily values
72
three engergy subtrates for physical activities
ATP,anaerobic or lactic system,aerobic system
73
techniques to asses body compositions
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
obese
an excessive accumulation of body fat
75
overweight
an excess amount of weight against a given standard
76
android obesity
fat stored in the abdominal area ( apple shape)
77
gyrnoid obesity
fat stored in the hips or thighs (pear shape)
78
consequences for excessive weight
```  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
Fad diets
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
Anorexia Nervosa
An eating disorder characterized by self-imposed starvation to lose and maintain very low body weight
81
Bulimia nervosa
An eating disorder characterized by a pattern of binge eating and purging in an attempt to lose weight and maintain low body weight
82
setpoint theory is what?
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
energy balancing equation
caloric input equals the caloric output the person will not gain or loose weight

pschology (3 decks)

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