HEALTH FINALLLLLLLL!!!!!!! Flashcards
Wellness
Process of adopting patterns of behavior that can lead to improved health
Health
State of complete physical, mental, social, and physical well being
Resilience
Ability to bounce back after an adverse event
Ecological model of health and wellness
A framework that recognizes relationships between individuals and their environment.
Emphasize the multiple social determinants that influence health
Health promotion
Actions designed to maintain a current health state or encourage advancement to a more desirable state of health
Disease prevention
Defensive actions taken to ward off specific diseases in their consequences
One aspect of health that is within your control
Diet, amount you exercise
Sense of self efficacy
General sense that you have some control over what happens in your life
Smart
Specific measurable attainable realistic time
Health literacy
Ability to read, understand, and act on health information
Mental health characteristics
High self-esteem, realistic and accepts imperfections, altruistic, sense of control over own life, demonstrate social competence in relationships, not overwhelmed by fear of love or anger, optimistic, capacity for intimacy, creative and appreciates creativity, takes responsible risks, bounces back from adversity.
Symptoms of depression
Loss of interest/pleasure in activities that previously provided pleasure, fatigue, feelings of worthlessness, reduced ability to concentrate
Warning signs of suicide
Giving away prized possession, substance abuse, changes in normal behavior, anger, crying, lashing out at friends or family, withdrawals or isolations, sleeping/eating more or less than normal, talking or joking about death
Percent of Americans that report finances are a cause of stress
More than 70%
Stress response and what happens
Is carried out by the ANS which is involuntary.
Sympathetic branch – initiate stress response.
Parasympathetic – turns off stress to pop response.
Cerebral cortex – sends chemical signals to the hypothalamus which sends signals to the pituitary gland which sends ACTH to the adrenal glands which releases cortisol, epinephrine, and norepinephrine into the blood stream
Type a personality
Impulsive, lives life By a schedule, needs to get things done quickly.
Type B personality
Less driven and more relaxed. Easy-going and less frustrated
Hardiness
Effective style of coping with stress
Eustress
When you praise an event as positive.
Positive stress
Fight or flight
Series of physiological changes to activate the body systems providing a burst of energy to deal with a perceived threat or danger
Homeostasis
Maintaining a balance
Things that make it more likely that two people will develop a romantic relationship
Proximity, physical attractiveness, similarity
Assertiveness
Speaking up for yourself without violating someone else’s right
Aggressiveness
Inclined to behave in an activity in a hostile fashion
Passiveness
Receiving or subjected to an action without responding or initiating action in return
I statements
Help you take responsibility for your own actions without placing responsibility on somebody else
Spirituality
Person connection to self, significant others, in community at large.
it must have a reference for a higher power doesn’t have to be Religious
Spiritually connected people are more likely to receive what others
Help and support
Circadian rhythm
Internal daily cycle of waking and sleeping.
It tells healthy and adults to go to bed later and wake up later
Melatonin
Increases relaxation and sleepiness.
Is released by the pineal gland
Insomnia
Difficulty falling or staying asleep. At least a few minutes a week. Take Longer than 30 minutes to fall asleep. Five or more awakenings per the night. Less than 6 1/2 hours of sleep
Sleep deprivation
Sleep of a shorter duration than the average 7 to 8 hours
Two cycles of sleep and what happens in each one
Rem– Reduce muscle tone, sleep paralysis, dreams occur
Non rem- transitional, light sleep, half awake state. Slower brain waves
Character of a sleep friendly environment
Good mattress, pillow, quiet room, 62 to 65°F temperature, have a good body position
How does sleep affects health
Stimulate the growth and repair of the body tissues, immune system gets stronger.
Sleep deprivation can affect the cardiovascular diseases, metabolic diseases, endocrine disorders, neurological disorders, respiratory disorders, mental health disorders, and obesity
THe fatty acids that are most dangerous to your health
Baked, snack foods, deep-fried food
What percent of calories should come from fat
20 to 35%
Guidelines that provide ranges representing intake levels of essential nutrients and ensure adequate nutrition that are associated with reduced risk of chronic disease
Dietary guidelines for Americans
Macronutrients list
Water, carbohydrates, proteins, fat
Trans fatty acids
Lipids that remain solid at room temperature
Monosaturated fatty acids
Lipids that are liquid at room temperature and semisolid when refrigerated
Polyunsaturated fat
Lipids that are liquid at room temperature and in the refrigerator
Main purpose of proteins
To build and maintain muscle, bone, and other body tissues.
Facilitate chemical reaction
How to determine the amount of protein
The more you weigh the more you need.
Healthy adults mean .36 g for every pound
Antioxidants and their purpose
Substances into that neutralize the effect of pre-radical.
They make sure your DNA is not getting damaged by potentially toxic substances
Purpose of fat
Principal form of stored energy anybody. Provides essential fatty acids, plays a role in production of fatty acids and provides major material for cell membranes
How much water is required daily
8 to 12 cups a day
Functions of water
Digests. Absorbs, and transport nutrients.
Helps regulate body temperature,
Carries waste products out of the body,
lubricate our moving parts
Food allergies
Occurs when immune system overreact to specific food proteins.
Time in our life that marks most significant drop in physical activity
Late high school to early college years
Four components of cardiorespiratory training
frequency
intensity
time
type of activity
Importance of cardiorespiratory training
Increases oxygen-carrying capacity of the blood, improved extraction of oxygen from the bloodstream by muscle cells, increasing amount of blood that the heart pumps with each heartbeat, and increased speed of recovery
Increase muscles and liver function, decrease his resting heart rate and blood pressure
Resistance training and it benefits
Using resistance instead of weight. Improves body mass and mineral density without having a great impact on the joints
Target heart rate zone and why it is important
Range of exercise that allows you to stress your cardiorespiratory system for optimal benefit without overloading it.
Helps determine the workout intensity
Target heart rate percentage that the ACSM recommends for exercise
55 to 90%
Most recommended type of stretching and why
Static stretching.
Lengthens the muscles and surrounding tissues
reduces risk of injury
How can you turn my activity into moderate activity
Increased duration
Health-related fitness
Ability to perform daily living activities and other activities with vigor
Skill related fitness
The ability to perform specific skills associated with various leisure activities or sports
Physical fitness
Ability of the body to respond to physical demands
Exercise
Structured, planned physical activity, often to improve fitness
How to determine target heart rate
220 minus age times intensity
Benefits of physical activity
To be healthier,
physical, cognitive, physiological, emotional, and spiritual health entries
Give examples of vigorous intensity exercise
Jogging, jumping, biking.
Increases rapid breathing substantially
Achieving a healthy weight for life depends on what
Height, physical activity, diet, your perception, friends
Weight-loss plans you should avoid
Yo-yo diets, fad diets, highly restrictive diet
Long-term side effect of severe calorie restriction in women
Deficiencies such as osteoporosis
Area in the body most dangerous to carry fat and why
Abdominal fat
because it increases risk for metabolic syndrome, heart disease, and diabetes
Greatest influence on America’s weight problem
Fast food convenience.
Availability of unhealthy foods
How hormones affect body fat percentages
Excess or deficits of hormones can lead to obesity
Genetics and how they affect obesity
Genetics may inline you to be overweight
Much more likely are obese people to die before reaching their expected lifespan
4 Times
Overweight BMI
25 to 29.9
Obesity BMI
30 or more
Muscle dysmorphia
Person perceives body as underdeveloped
Bulimia
Distortion of body image
repeated episodes of binge eating followed by purging, diuretics, laxatives, excessive exercising, or fasting
Anorexia
Distortion body image.
Refusal to maintain minimally normal body weight. Fear of getting fat.
Binge eating disorder
Binge eating without purging
How much weight loss pounds per week Is healthy
1 to 2 pounds
Symptoms of low body fat
BMI lower than 18.5
body fat percentage lower than 11%
For anorexia: what’s most important part of treating this disorder
Recognizing that they have a problem
Prevalence of eating disorders in America
Becoming more often.
50 to 60% of college women and 10% of college men have eating disorders
Calorie restriction
A reduction in calorie intake below daily needs
People with eating disorders share many same thought processes as people with what condition
OCD and depression
How many ounces is one drink has defined by the NIAAA
.5 ounces
Strongest influence factor on binged drinking on college campuses
Peers
Best way to cope with a hangover
Pain medication, rest, time
Human brain completes development during which stage of life
Early 20s
Best way to break a pattern of excessive alcohol use
Inpatient/outpatient treatment, detox, withdrawal symptoms
Which carcinogenic substances in tobacco smoke are most damaging to the lungs
Tar, carbon monoxide, and nicotine
Average number of attempts required for successful smoking cessation
7
Percent of all cancer deaths that smoking plays a role in
30%
Risks associated with tobacco
Increased risk during surgery, infertility, sexual dysfunction, osteoporosis, etc
Commonly used illicit drug for age 12 and older
Marijuana
Common reasons people take drugs
To fit in, because they want to, to get out of the depression
Psychoactive drugs
Substances that cause changes in brain chemistry and alters consciousness, perception, mood, and thought
How addictive drugs affect the brain
They cause a surge in levels of dopamine and reduce receptors
Stimulant
Drugs that speed up activity in the brain and sympathetic nervous system
Depressant
Slows down activity in the brain and sympathetic nervous system
Most popular stimulant
Caffeine
What does most of the $193 billion the economy spends annually for drug use go to
Health app are and justice system costs
Possible long term effects of marijuana
Develop tolerance, negative effects on respiratory system,clots of other health problems.
What is most effective approach to drug prevention on college campuses
Sending clear messages that drugs are unacceptable, changing the climate of drug tolerance, engaging parents, identifying and intervening with at risk students, provide alternate activities, involve students in planning prevention programs
Which age group will be significantly determining prevailing sexual attitudes in the 21st century
College students and adults
Hormone replacement therapy in women p increases the risk of what
Heart disease and liver damage
What causes the excitement one feels when sexually aroused
The inflow of blood to tissues in erogenous areas
Most Significant concern about sexting
It is Child pornography and leaves a. Lasting impression
Most surefire way to avoid STDs or unwanted pregnancies
Abstinence
Sexual dysfunction
Disturbances in sexual drive, performance, or satisfaction
Abstinence
Not having sexual intercourse
Vaginismus
Intense involuntary contractions of the outer third muscle of the Vagina that tighten the vagina’s opening when penetration is attempted.
Very painful
What causes erectile dysfunction in men
Smooth muscle cells constrict the local arteries and reduce blood flow to the penis to a trickle, preventing a buildup of blood
Leading cause of death in the US
Cardiovascular disease
Atherosclerosis
Thickening or hardening of the arteries do the fat buildup
Congestive heart failure
Hearts not pumping blood as well as it should, allowing blood and fluids to backup in the lung
Myocardial infarction
Lack of blood to the heart muscles.
Death of heart tissue.
Also known as heart attack
Optimal range for blood pressure levels
120/80
Prediabetes
Fasting blood glucose levels are between 101 and 126.
Cells have problems with the uptake of sugar.
Type one diabetes
Pancreas doesn’t secrete insulin leading to elevated blood sugar
Type two diabetes
Receptors on their body cells respond poorly to insulin.
Activity is poor.
Elevated blood sugar
The most important noncontrollable risk factor for cardiovascular disease
Age
Leading controllable risk factor for all forms of cardiovascular disease
Tobacco use
The diet at the supports optimal cardiovascular health
Emphasizes fruits, vegetables, whole grains, low-fat dairy products, fish, lean meat, and poultry.
Avoiding saturated and trans fat, dietary cholesterol and added sugars
Visceral fat is a strong indicator of risk for which type of diabetes
Type two
Percent that type two diabetes account for all cases of diabetes
90 to 95%
What percent of type one diabetes account for among all cases of diabetes
5%
What determines which is a cancer and individual is diagnosed with
Type of tissue
The significant risk factor for all cancers
Age
Risk involved with some exposure and the effects it has on different kinds of skin cancer
UVA is directly to skin cancer.
Causes skin to GetDarker
Diets affect on cancer. Know which types of diets versus his cancer and which reduce the risk of certain cancers
Tobacco and alcohol use increase the likelihood of cancer.
Diets rich in fruits vegetables and whole grains decrease the risk of cancer
fibers decrease the risk
high Dosages of beta carotene increased the risk
processed food and cooking at high temperatures increase the risk
Leading cause of cancer is attributed to what type of cancer
Lung cancer
Melanoma. Where it originates and what happens if it’s untreated
Is a skin cancer.
Capable of spreading quickly to almost any part of the body.
Develops and pigmented or dark areas of the skin.
Dangerous
Sarcoma
Cancer that originates in connective tissues
Carcinoma
Cancer that arises out of epithelial tissues
Carcinogen
Cancer-causing substance or agent in the environment
Define and describe risk factors for prostate cancer
Age, family history, being black, having a high animal fat/full fat dairy diet
Define risk factors for breast cancer
Early onset of menarche, late onset of menopause, family history, age, higher socioeconomic class, BRCA1 or BRCA2 gene mutation, never having children/having first child after age 30, being obese after menopause, taking hormone replacement therapy, drinking two or more alcoholic drinks a day
Recommendations for reducing some exposure.
Recommended sun protective factor that is recommended
Stay out of the sun from 10 to 4.
Wear protective clothes, use sunscreen, wear sunglasses.
SPF 15
Characteristics of a concern about when evaluating skin for changes in the mole
Asymmetry
border irregularity
color variation
diameter
Withdrawal symptoms
Unpleasant reaction that accompanies the process of ceasing to take an addictive drug
Drug overdose
When you take too much of the drug and you are at a toxic state or near death
Drug tolerance
Where you must take more of a drug so that you can still feel the same high you once did
Physiological dependence
When you have reached the Point in doing drugs that you have a tolerance and will have withdrawal symptoms if you stop the dosage
Psychological dependence
Where your body is not addicted but your mind is
Angioplasty
Surgical repair or unblocking of a blood vessel
Coronary artery bypass
Surgical procedure performed to relieve Angina and reduce the risk of death from coronary artery disease
Coronary catheterization
The insertion of catheter into the chamber or vessel of the heart
