health and wellness Flashcards
sedentary death syndrome
cause of deaths attributed to a lack of regular physical activity
Health
a state if complete well being- not just the absence of disease or infirmity
life expectancy
number of years a person is expected to live based on the person’s birth year
chronic diease
illness that develop as a result of an unhealthy lifestyle and last a long time
health life expectancy vs life expectancy calculations
subtract the years of ill health from total life expectancy
cardiovascular disease
leading cause of death in the US
tobacco
leading cause of preventable death in the US
physical activity
bodily movement produce by skeletal muscles and requires low to moderate intensity of effort
examples of physical activity
walking to and from work, gardening, washing the car by hand, doing household chores, and using the stairs instead of the elevator or escalator
seven dimensions of wellness
physical occupational emotional spiritual social mental environmental
physical
is the dimension most commonly associated with being healthy
emotioal
involves the ability to understand your own feelings. accept your limitations and achieve emotional stability
mental
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
social
positive self image, endows you with the ease and confidence to be outgoing, friendly and affectionate, toward others
environmental
refers to the effect that our surroundings have on our well being
occupational
a job that provides rewards that are important to the individual
spiritual
people who has a sense of meaning and direction in life and a relationship with a higher being
types of physical fitness
health and skill related
health- related
ability to perform activities of daily living without undue fatigue
skill-related
components consists of agility, balance, coordination, reaction time, speed, and power
fitness
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
environmental influences on physical activity
modern day automation and mechanics, excessive viewing of the tv, modern day architecture, weather and perceived crime
environmental influences on nutrition
over eating, aggresive advertising, eating out is the norm instead of cooking, increase portions of food, snacking without being active
barriers that we need to change when it comes to environmental influences
lack of core values procrastination preconditioned cultural beliefs gratification risk complacency complexity indifference and helplessness rationalization illusions of invincibility
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
procrastination
giving excuses and pushing the date back till next week or next month: lack of motivation is the key to procrastination
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
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?
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?
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
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
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
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
self efficacy
the belief in one’s own ability to perform a given task
motivation
the desire and will to do something
locus of control
a concept examining the extent to which a person believes he or she can influence the external environment
internal locus control
people who have control over their lives
external locus control
people believe that what happens to them is a result of chance or the environment and is unrelated to their behavior
problems with competence
- identify skills needed to perform an activity and practice those skills
problems with confidence
visualize success, positive self talk, divide large tasks into smaller more easily managed tasks- put yourself in a position to succeed
problems with motivation
gain knowledge as to why activity is important- SET SMART GOALS
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
six behavior change theories
learning theory problem solving theory social cognitive theory relapse prevention theory humanistic theory of change transtheoretical model
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
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
social cognitive theory
environmental influences, self efficacy, and characteristics of the behavior to be addressed
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
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
transtheorectical model
change is a gradual process that involves several predictable stages
six stages of transtheorectial model
precontemplation contemplation preparation action maintence termination/action and relpase and lapse can happen anytime
lapse
falling back into unhealthy behaviors for a short term
relapse
falling back into unhealthy behaviors for a long term
six nutrients
carbohydrates protein fat vitamin lipids water
fuel nutrients
carbohydrates
protein
fat
which supplies the body with energy
regulatory nutrients
vitamin
lipids
water
have no caloric value but are needed to maintain good health function normally
six food groups
oils grains fruit vegetables milk meat and beans
carbs breakdown units
simple :monosaccharides and disaccharides
complex: polysaccharides and fiber
helps regulate fat and metabolize protein
fats breakdown units
simple, compound and derived fats
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
vitamin classification
water soluble(b complex and c) fat soluble( a, d, e, and k)
vitamin a
is produce from betacarotene and found in carrots, pumpkin and sweet potatoes
vitman d
is found in certain foods and created when UV light from the sun transform 7 dehydrocholesterol, a compound in human skin
vitamin K
created in the body by intestinal bacteria
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.
recommended fuel intake
carbohydrates - 45-65%
fat 20-35%
protein 10 - 35%
DRI
dietary reference intakes
RDA
Recommended dietary allowences
EAR
Estimated average requirement
AI
adequate intakes
Ul
tolerable upper intake levels
DV
daily values
three engergy subtrates for physical activities
ATP,anaerobic or lactic system,aerobic system
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
obese
an excessive accumulation of body fat
overweight
an excess amount of weight against a given standard
android obesity
fat stored in the abdominal area ( apple shape)
gyrnoid obesity
fat stored in the hips or thighs (pear shape)
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
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
Anorexia Nervosa
An eating disorder characterized by self-imposed starvation to lose and maintain very low body weight
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
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) .
energy balancing equation
caloric input equals the caloric output the person will not gain or loose weight
