HLST 200 - Midterm Review Flashcards
- Health and Wellness - Active Living - Nutrition - Weight - Sexuality - Reproductive Choices and Pregnancy
Define: Life Expectancy
The average duration of life
Lowering your blood cholesterol level after after your Doctor informs you it is high is an example of?
Secondary Prevention
Define: Enabling Factor
Factors that make it possible or easier for people or populations to change their behavior. For example, living near a walking path when you want to start a walking program.
What is the ‘State of Being’ that precedes behaviour change?
Contemplation
An example of a reinforcing factor is?
Praise from family and friends
When setting realistic goals, what question should you ask yourself to gain insight into your behaviours?
What are my VALUES and what SKILLS do I need to make the change
Infant mortality rates are an example of?
A measurement of a nation’s health status
Termination is an ingrained behaviour change. TRUE or FALSE?
TRUE
Social Dimension of Health
family, community, and environmental factors affecting health
Based on the physiology of men and of women, men and women encounter similar health problems. TRUE or FALSE?
FALSE. There are many sex differences between men and women including differences in core body temperature, heart and circulatory system, lungs, liver, etc. These differences in physiology lead to differences in health problems. For example, due to differences in immune responses, men are less likely than women to suffer from rheumatoid arthritis.
Poverty has an indirect impact on a person’s health. TRUE or FALSE?
FALSE. The impact of poverty on health is direct. A gradient effect of health occurs as those with higher incomes tend to live longer than poor people and are healthier at every stage of life.
Define: Health
A sate of complete well-being, including physical, psychological, spiritual, social, intellectual, and environmental components.
Define: Wellness
A deliberate lifestyle choice characterized by personal responsibility and optimal enhancement of physical, mental, and spiritual health.
The five principles of the CHA are:
CAP-UP
- Comprehensiveness
- Accessibility
- Portability
- Universality
- Public Administration
The top 10 Canadian risk factors for premature death according to the Global Burden of Disease Study 2013.
- Dietary Risks (poor diet/allergies)
- Smoking
- High body-mass index
- High blood pressure
- Physical inactivity
- High fasting BGL
- High total cholesterol
- Alcohol use
- Drug use
- Occupational risks
Wealth = Health - TRUE or FALSE?
TRUE
Many studies show that people low on the socio-economic scale are likely to carry a higher burden of just about any disease (Canadian Medical Association, 2013)
Define: Food Security
When people have physical and economic access to safe and nutritious food to meet their dietary needs and food preferences for a healthy life.
Difference between Sex and Gender?
“Sex” refers to the biological (e.g., anatomy) and physiological characteristics that define men and women on the genetic, molecular, cellular, organ or organism level
“Gender” is a term based on a sense of femininity or masculinity as defined by the society in which we live.
In Canada different strategies are used to improve health. List 5 categories.
- Health Education
- Health Promotion
- Treatment
- Prevention
- Population health
List the 4 PREDISPOSING factors to health behaviour
- Knowledge
- Attitude
- Beliefs
- Values
- Perceptions
List the 4 ENABLING factors to health behaviour
- Skills
- Resources
- Accessible facilities
- Physical capabilities
- Mental capabilities
List the 4 REINFORCING factors to health behaviour
- Praise from others
- Rewards
- Encouragement
- Recognition
- Sense of achievement
The six ‘Stages of Change’
- Precontemplation: A stage in which you are not even aware you have a problem and in which you have no intention to change.
- Contemplation: Awareness that there is a problem behaviour and the consideration of changing it within the next 6 months.
- Preparation: Intent to change the problem behaviour within the next month.
- Action: Modifying behaviour according to a plan. A commitment of time and energy required.
- Maintenance: Continued work at changing behaviour. This change may take six months to a lifetime. Some lapses may be temporary.
- Termination: The Stage of Change where after two to five years, as persons behaviour becomes so deeply engrained they cannot imagine abandoning the change they have made.
Define: Flexibility
The range of motion allowed by one’s joints; determined by the length of muscles, tendons, and ligaments attached to the joints.
Muscular Fitness
The amount of strength and level of endurance in the body’s muscles.
Muscular Strength
The force within muscles, measured by the absolute maximum weight that a persona can lift, push, or press in one effort.
Muscular Endurance
The ability to perform repeated muscular effort, measured by counting how many times a person can lift, push, or press a given weight.
Acute Injury
Physical injury, such as a sprain, bruise, or pulled muscle, that results from sudden trauma, such as a fall or collision.
Overuse Injury
Physical injury to joints or muscles, such as a strain, fracture, and tendinitis, which results from overdoing a repetitive activity.
When exercising in hot weather…
always drink sufficient fluid.
A good way of preventing overuse injuries
Vary your fitness activities throughout a week.
Being active at least _______ minutes per week can help reduce risk factors and promote health.
150 minutes
During exercise, greater than normal stresses placed upon the body is an example of?
Overload
_________ defines how often an exercise is done.
Frequency
__________ is when the amount of weight lifted is increased to aid in enhancing muscular strength.
Intensity
Reversibility Principle
The physical benefits of exercise are lost through disuse or inactivity.
Duration
The amount of time you work out.
Specificity Principle
Each part of the body adapts to a particular type and amount of stress placed upon it.
Consider the following components to help ensure a safe, effective aerobic exercise program:
- Ensure readiness.
- Check with your doctor before beginning
- Exercise within your target heart rate zone to benefit your heart and lungs
- Consider intensity
- Appropriate exercise type
- Frequency of exercise
- Duration of exercise
- Include a warm-up (about 5 minutes) to prepare the cardiorespiratory system and muscles.
- Include a 5-10 minute cool-down after training for faster recovery and less muscle fatigue.
- Don’t push too hard or too fast; consider your program in three phases that include a beginning, progression, and maintenance.
The acceptable macronutrient ranges for adults?
Fat (20-35%)
Carbohydrates (45-65%)
Protein (10-35%)
The human body contains how many different amino acids?
20
Fish is a particularly important source of
omega-3 fats
vitamin A
- anti-oxidant
- vision; health of cornea, epithelial cells, mucous membranes, skin health, bone and tooth growth, reproduction, immunity, regulation of gene expression, anemia.
- carrots, leafy greens, and broccoli.
vitamin D
- mineralization of bones and teeth(promotes calcium and phosphorus absorption)
- milk or margarine, eggs, liver, sardines, and created by the body with exposure to sun light.
vitamin C
- antioxidant
- collagen synthesis(strengthens blood vessel walls, forms scar tissue, matrix for bone growth)
- amino acid metabolism
- strengthens resistance to infection
- aids iron absorption
- Restores vitamin E to active form.
- citrus fruits and dark green vegetables.
a nutrient involved in bone formation and nerve function
calcium
Persons with a food intolerance should never eat any amount of the given food. TRUE or FALSE?
FALSE. Persons with a food intolerance may be able to eat some of the food; those with a food allergy must avoid all forms of the food.
Carbohydrate
Organic compound that is composed of carbon, hydrogen, and oxygen; source of bodily energy. (eg grains, cereal, pasta, fruits, vegetables, nuts, milk, and sugars)
Saturated Fats
- Solid at room temp
- Trigger production of cholesterol
- Provide energy
- Red meat, dairy products, egg yolks, and coconut or palm oils.
Unsaturated Fats
- Liquid at room temp
- Trigger “good” cholesterol production more than “bad”
- Provide energy
- fish, avocados; olive, canola, and peanut oils; stick margarine; some baked goods
Vitamins
- Facilitate use of other nutrients
- involved in regulating growth, maintaining tissue, and manufacturing blood cells, hormones, and other body components.
- Found in fruits, vegetables, rains, some meat and dairy products.
Minerals
- Help build bones and teeth
- Aid in muscle function and nervous system activity
- Assist in various body functions, including growth and energy production.
Proteins
- Help build new tissue
- Build antibodies, enzymes, hormones, and other compounds
- Provide fuel
- Meat poultry, fish, eggs, beans, nuts, and cheese.
What are the four food groups in Canada’s Food Guide?
- Vegetables and Fruit
- Grain Products
- Milk and Alternatives
- Meat and Alternatives
Identify the six classifications of nutrients
- water
- proteins
- carbohydrates
- fats
- vitamins
- minerals
Role of water as an essential nutrient?
- Carries nutrients
- Removes waste
- Dissolves amino acids, glucose, and minerals
- Cleans body by removing toxins
- Regulates body temperature
vitamin K
- synthesis of blood clotting proteins and proteins important in bone mineralization.
- leafy green vegetables, cabbage-type vegetables, soybeans, and vegetable oils.
vitamin E
- antioxidant
- stabilization of cell membranes, regulation of oxidation reactions
- Found in polyunsaturated plant oils(margarine, salad dressings).
vitamin B6
- part of a co-enzyme used in amino acid and fatty acid metabolism
- helps make red blood cells
- meats, potatoes, soy products.
vitamin B12
- part of a co-enzyme used in new cell synthesis
- helps maintain nerve cells
- animal products like fish, milk, cheese, and eggs.
Thiamin(B1)
- part of a co-enzyme used in energy metabolism
- supports normal appetite and nervous function
- pork and whole grains.
Riboflavin(B2)
- part of a co-enzyme used in energy metabolism
- supports normal vision and skin health
- yogurt, cottage cheese, and enriched breads/cereals.
Niacin(B3)
- Part of a co-enzyme used in energy metabolism
- protein containing foods, whole-grains and nuts.
Folate(B9)
- Part of a co-enzyme used for new cell synthesis
- leafy green vegetables, liver, pastas, and grains.
Iron
- aids in transport of oxygen, component of myoglobin, energy formation
- red meat, fish, poultry, shellfish, eggs, legumes, and dried fruits.
Sodium
- maintains fluid balance and acid base balance in body cells
- critical to nerve impulse transmission
- salt, soy sauce, processed foods.
Calcium
- component of bones and teeth
- needed for muscle and nerve activity, blood clotting
- Milk and milk products, small fish(with bones), tofu, greens, legumes.
Zinc
- protein reproduction, component of insulin, activates many enzymes, transport of Vitamin A
- protein containing foods like fish, shellfish, poultry, grains, and vegetables.
Dietary Fibre -vs- Functional Fibre
Dietary Fibre is the non-digestible form of carbohydrates occurring naturally in plant foods (like stems, skins, and hulls).
Functional Fibre consists of isolated, non-digestible carbohydrates that have been extracted from plants or animal sources. It may then be added to other food.
Total Fibre is the sum of both.
Vegan
Total vegetarian diet - consume only foods of plant origin, no animal products of any type.
Lacto-vegetarian
A vegetarian diet that includes dairy products, grains, fruits, and vegetables, but no eggs.
Lacto-ovo-vegetarian
A vegetarian diet that includes both dairy products and eggs, grains, fruits, and vegetables.
Lacto-ovo-pesco-vegetarian
A vegetarian diet that includes dairy products, eggs, poultry and fish, but no red meat.
Semi-vegetarian
A diet consisting mainly of vegetables and fruits with the occasional inclusion of fish or chicken, but no red meat.
The more unsaturated a fatty acid is, the more
liquid it is at room temperature.
Define: Polysaccharides
Complex carbohydrates that have more than 10 units of sugar that must be broken down in the body to be used. Examples are starches and glycogen.
Canada’s Food Guide recommended adult servings for Vegetables and Fruit.
- 7 to 8 servings for females ages 19-50
- 8 to 10 servings for males ages 19-50
- 7 servings for both males/females aged 51+
Canada’s Food Guide recommended adult servings for Grain Products
- 6 to 7 servings for females ages 19-50
- 8 servings for males ages 19-50
- 6 servings for females aged 51+
- 7 servings for males aged 51+
Canada’s Food Guide recommended adult servings for Milk and Alternatives
- 2 servings for both males/females ages 19-50
- 3 servings for both males/females aged 51+
Canada’s Food Guide recommended adult servings for Meat and Alternatives
- 2 servings for females over 19 years old
- 3 servings for males over 19 years old
Milk is a majour source of?
Calcium and Vitamin D
Obesity
The excessive accumulation of fat in the body; a BMI of 30 or above.
Overweight
BMI of 25.0 to 29.9
Normal BMI
BMI of 18.5 to 24.99
Underweight
BMI under 18.5
What is the “apple” shape
When body fat is stored around the abdomen; presents health risk
The minimum amount(in grams) of carbohydrates(glucose) your body/brain need per day to function properly?
130 grams
The most practical indicators of excess abdominal fat are…
body mass index and waist circumference
What measurement does Canada officially use to classify body weight?
Body Mass Index (BMI)
A condition in which a person binges on food and then induces vomiting is called?
bulimia
A pear-shaped body is the healthiest. TRUE or FALSE?
TRUE
Exercise helps in weight loss by…
- countering the body’s decreased metabolic rate, which is caused by a low-calorie diet
- increasing metabolism and using stored fat
- using up the day’s intake of calories
The number of calories required to sustain the body at rest.
basal metabolic rate (BMR)
The rapid consumption of an abnormally large amount of food in a relatively short time.
binge eating disorder (BED)
body mass index (BMI)
a weight assessment technique for determining body fat percentage based on the relationship of weight to height
cholesterol
An organic substance found in animal fats; linked to cardiovascular disease, particularly atherosclerosis.
hydrostatic weighing
a method of determining body fat by measuring the amount of water that is displaced when a person is submerged
total body electrical conductivity
a body fat assessment technique that involves the use of an electromagnetic force
bioelectrical impedance
a body fat assessment technique in which electrical currents are passed through the body
Women tend to carry more visceral fat than men do. TRUE or FALSE?
FALSE. Women tend to accumulate excess weight in their hips and thighs (pear shape), whereas men tend to accumulate excess weight in the abdominal area (apple shape).
Do people who are of the same age, sex, height, and weight have the same energy needs?
NO! Activity level and muscle mass influence energy needs.
waist-to-hip ratio (WHR)
The proportion of waist circumference to hip circumference; an indicator of cardiovascular disease risk.
The four stages of sexual response
- EXCITEMENT/AROUSAL: Vasocongestion causes the sexual organs to swell. The vagina begins to lubricate and the penis becomes partially erect.
- PLATEAU: female’s nipples or a male’s penis becomes erect. In the plateau phase, the penis secretes a few drops of pre-ejaculatory fluid that may contain sperm.
- ORGASM: muscle tensions reach their peak, and rhythmic contractions occur through the genital regions.
- RESOLUTION: muscle tension and congested blood subside.
Some men experience a 5th phase, called the refractory phase, in which they are incapable of subsequent arousal for a period of time.
By using sanitary napkins instead of tampons, one can reduce the risk of
toxic shock syndrome
dyspareunia
pain during intercourse
amenorrhea
The absence or suppression of menstruation
dysmenorrhea
Painful menstruation
vaginismus
painful spasmodic contraction of the vagina in response to physical contact or pressure (especially in sexual intercourse).
premenstrual syndrome (PMS)
A disorder that causes bodily discomfort and emotional distress for up to two weeks, from ovulation until onset of menstruation
toxic shock syndrome (TSS)
A rare, potentially deadly bacterial infection that primarily strikes menstruating women under the age of 30 who use tampons.
The hormones that signals the pituitary to not start a new menstrual cycle
human chorionic gonadotropin
The structure that holds immature sperm
epididymides
The female sex organ which is the most sensitive spot in the female genital area
clitoris
The gland that secretes seminal fluid into the urethra during ejaculation
prostate gland
The almond-size structures that lie suspended on either side of the uterus and produce egg cells
ovaries
A lack of interest and pleasure in sexual activity
inhibited sexual desire
Difficulty in achieving or maintaining an erection
impotence
Nancy would prefer not to have a physician deliver her baby. Another safe option for her would be to have…
a midwife-assisted delivery
The most common reason for female conception difficulties are…
ovulation problems
In Canada, can a sperm donour can receive financial compensation?
NO, it is against the law.
Options for infertility in Canada include:
surrogacy, in vitro fertilization, adoption, artificial insemination
A key feature of the third and final stage of labour is:
the placenta is expelled
ectopic pregnancy
gestational sac is outside the uterus
loss of a pregnancy during the first 20 weeks
miscarriage
when fetal death occurs after 20 weeks of pregnancy
stillbirth
caesarean section
method of delivering a baby surgically, by an incision in the abdomen
episiotomy
a cut made in the back of the vagina to enlarge it for giving birth
Three different materials in male condoms
latex, polyurethane, and natural membrane.
Why take folic acid during pregnancy?
folic acid has been shown to prevent neural tube defects.
What is the success rate in vitro fertilization?
Generally less than 20%
Today, health issues and leading causes of death are primarily influenced by
behaviour and lifestyle
Population Health
A way of thinking about the social and economic forces that shape health. It builds upon public health and health promotion.
Intimacy
A state of closeness between two people, characterized by the desire and ability to share one’s innermost thoughts and feelings with each other, both verbally and non-verbally.
Secondary prevention
Secondary prevention includes procedures that detect and treat pre-clinical pathological changes and thereby control disease progression. Screening procedures (such as mammography to detect early stage breast cancer) are often the first step, leading to early interventions that are more cost effective than intervening once symptoms appear.
Tertiary prevention
Tertiary prevention seeks to soften the impact caused by the disease on the person’s function, longevity, and quality of life. Tertiary prevention can include modifying risk factors, such as assisting a cardiac patient to lose weight, or making environmental modifications to reduce an asthmatic patient’s exposure to allergens.
Primary prevention
Primary prevention seeks to prevent the onset of specific diseases via risk reduction: by altering behaviours or exposures that can lead to disease, or by enhancing resistance to the effects of exposure to a disease agent. Examples include smoking cessation and vaccination.
Health Promotion
An educational and informational process in which people are helped to change attitudes and behaviours in an effort to improve their health.
Dilation and evacuation (D&E)
One of the methods available for a second-trimester abortion. A D&E is done to completely remove all of the tissue in the uterus for an abortion in the second trimester of pregnancy.
Vacuum aspiration
Vacuum or suction aspiration uses aspiration to remove uterine contents through the cervix. It may be used as a method of induced abortion, a therapeutic procedure used after miscarriage, or a procedure to obtain a sample for endometrial biopsy.
Gender Identity
A person’s self-identified sense of being male, female, neither, or both.
Gender Presentation
Also defined as gender expression, refers to the external appearance, dress, mannerisms, and behaviour through which individuals present their gender identity, or the gender the would like to appear as.
Gender Roles
Socially determined behavioural rules and standards assigned to men and women in our society. Examples include the primary role for women of caring for their family and home, and the role of the head of the household for men.
Cruciferous vegetables are a form of
complex carbohydrates
Simple carbohydrates are?
Simple carbohydrates are sugars. All simple carbohydrates are made of just one or two sugar molecules. They are the quickest source of energy, as they are very rapidly digested. Some food source examples are; Table sugar, jams/jellies, soft drinks, candy, honey.
Complex carbohydrates
Complex carbohydrates may be referred to as dietary starch and are made of multiple sugar molecules strung together. Some food source examples are; Green vegetables, Whole grains and foods made from them, such as oatmeal, pasta, and whole-grain breads; Starchy vegetables such as potatoes, sweet potatoes, corn, and pumpkin, Beans, lentils, and peas.
Starches are stored in muscles and the liver in the form of…
glycogen
When exercising for cardiorespiratory fitness, if you are at an appropriate intensity you should…
be able to talk to someone easily
The components of complete or consummate love include:
intimacy, passion, and commitment
What is epidemiology?
The study of how often diseases occur in different groups of people and why.
The Canadian Physical Activity Guidelines recommend performing muscle and bone strengthening activities using major muscle groups, at least
2-4 days per week
Yo-yo dieting with extreme fluctuations in weight is not recommended because this pattern tends to…
lower metabolism, making it harder to maintain weight loss.
Menstrual cycle phases
Menstrual phase, Follicular Phase, Ovulation Phase, Luteal Phase
The five health-related components of physical fitness:
- Cardiorespiratory endurance -is the ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity.
- Muscular Strength - is the maximum amount of force a muscle can produce in a single effort.
- Muscular Endurance - is the ability of the muscle to continue to perform without fatigue.
- Flexibility - is the ability to bend and move the joints through the full range of motion.
- Healthy Body Composition - is a high ratio of lean tissue to fat tissue in the body.
What are some things you can find on a standard nutrition label?
- Serving size
- Calories
- Protein
- Fat
- Cholesterol
- Carbohydrates/Sugars
- Sodium
Main methods of contraception:
- Oral Contraception
- Transdermal Contraceptive Patch
- Vaginal Contraceptive Ring
- Intrauterine Devices
- Barrier Methods
- Emergency contraception
- Permanent Methods (Sterilization)
The ‘Six Dimensions of Wellness’
Occupational, Physical, Social, Intellectual, Spiritual, Emotional.
Anorexia nervosa
A psychological disorder in which refusal to eat and/or an extreme loss of appetite lead to malnutrition, severe weight loss, and possibly death.
Anorexia athletica
A condition similar to anorexia nervosa where individuals have body image issues and over-exercise to gain a sense of control and power over their bodies
How much of our total body weight is water?
50 to 60%
