Health Promoting Behaviors

Question 1

Health benefits of regular exercise

Answer 1

Helps control weight
Reduces risks of cardio as disease
Reduces risks for type 2 diabetes and metabolic syndrome

Reduces risk of some cancers 
Strengthens bones and muscles 
Improves sleep 
Improves immune system functioning 
Promotes neurogenesis

Question 2

Effects of exercise on psychological health

Answer 2

Improves mood and general well being

Improves sense of self efficacy

Improves cognitive functioning

Has economic benefits

Question 3

Exercise prescription for adults

Answer 3

30 mins of moderate intensity activity at least 5 days a week

20 mins or more of vigorous activity 3 days a week

Question 4

Exercise interventions goals

Answer 4

Incorporate principles of self control

Increase motivation

Increase and maintain physical activity

Promote personal values

Promote general lifestyle changes

Question 5

Family-based interventions

Answer 5

Helps reduce all family members to be more active

Question 6

Relapse prevention techniques

Answer 6

Increase long term adherence or exercise programs

Question 7

Two types of exercise interventions ?

Answer 7

Family-based interventions

Relapse prevention techniques

Question 8

Are wearable activity trackers effective?

Answer 8

Extremely accurate at tracking number of steps

Error rate increases when it comes to tracking distance, more accurate at slower speeds

Calories burned can also be off by as much as 10% when compared to metabolic analyzers

Help people stay motivated by setting weekly activity goals

Question 9

Leading cause of death among 15-30 years old?

Answer 9

Accidents

External causes

Question 10

Skin cancer

Answer 10

Primary risk factor is excessive exposure to UV radiation

Question 11

Stress and diet

Answer 11

Stress has a direct and negative effect on diet

Stressed people:

• are distracted
• May not have self control
• May not pay attention to their diet

Question 12

Interventions to change diet

Answer 12

Education and training in self-monitoring

Cognitive behavioral interventions

Improving social support

Motivational interviewing

Training in self regulation

Question 13

Interventions to change diet cont

Answer 13

Adopting strong implementation intentions

Family interventions

Community interventions

Cost effective interventions

Telephone counseling

Social engineering

Question 14

Theories for why we sleep ?

Answer 14

Energy conservation theory
Bossily restoration theory
Cerebral restitution theory

Question 15

Effects of lack of sleep on health

Answer 15

Affects on health :

• Increased BMI
• hypertension
• Weaker immune system
• cognitive functioning

Question 16

Sleep need across the lifespan

Answer 16

Newborns: 14-17 hrs
Infants: 12-15 hrs 
Toddlers: 11-14 hrs 
Children: 9-11 hrs 
Teens: 8-10 hrs
Adults: 7-9 hrs 
Old adults : 7-8 hrs

Question 17

Strategies for a good nights sleep

Answer 17

Avoid exposure to bright light before bed

Avoid using electronics within the last 1-2 hrs before bed

Maintain regular bedtimes and wake times throughout the week and also on the weekends

Avoid caffeine during the late afternoon and evening