Midterm #1 Review Flashcards
1
Q
What was the definition of Health in late 1800’s?
A
Health was the absence of disease & infections
2
Q
What was Health defined as in the early 1900’s?
A
Health was disposing of waste, washing hands, & good hygiene
3
Q
What is Health nowadays?
A
Health is understood in terms of mental, physical, & emotional health
- Absence of disease & physical fitness
- People want to live longer & better
4
Q
Morbidity vs Mortality
A
Morbidity - illness rate
Mortality - death rate
5
Q
What are infectious diseases?
A
- Tuberculosis
- Pneumonia
- Influenza
6
Q
What are chronic diseases?
A
- hypertension
- coronary heart disease, atherosclerosis, strokes, etc
- diabetes
- cancer
- emphysema
7
Q
Life Expectancy
A
Good indicator of overall health in a country & has continuously increased through the years
8
Q
What is Health?
A
Process of trying to achieve individual potential in the physical, social, intellectual, occupational, emotional, environmental, & spiritual dimensions
9
Q
What is Wellness?
A
Process where individuals attempt to reach potential in each health component
10
Q
7 Dimensions of Health & Wellness
A
- Physical
- Social
- Intellectual
- Occupational
- Emotional
- Environmental
- Spiritual
“Put Some Ice On Every Energetic Skunk”
11
Q
Physical Health
A
- Functional operation of body
- Body size & shape
- Maintained by; eating well, exercising, responsibility, medical checkups, etc
12
Q
Social Health
A
The capacity for satisfying interpersonal relationships
- Ability to interact with others in varying social situations
- utilizes communication skills
13
Q
Emotional Health
A
Ability to effectively & appropriately express feelings & emotions
- relates to self-esteem, self-confidence, self-efficacy..
14
Q
Environmental Health
A
Appreciation for the external environment & role of individuals in maintaining, preserving, protecting, & improving the environment
- making good personal choices for the environment
15
Q
What is Biophillia?
A
An instinctive bond between people & their environment
16
Q
Spiritual Health
A
Refers to deepest most inner part of you
- provides meaning & purpose to your life
- choices you make may reflect your values & beliefs
17
Q
Intellectual Health
A
Allows you to…
- think clearly, reason objectively, analyze, learn, manage time, be responsible, etc
18
Q
Occupational Health
A
The satisfaction a person gets from their career
- obtaining/maintaining a satisfying balance between work & leisure
19
Q
Lalonde Report - 1974
A
Was first modern white male to realize traditional health system was wrong & needed change in order to help all
- Discusses; lifestyle, environment, human biology, health services, etc
20
Q
Genetic Endowment
A
Direct influence or “triggered” by the environment
21
Q
Health Equity
A
Created when individuals have fair opportunity to reach fullest health potential
- requires unnecessary & avoidable differences that are unfair & unjust
- key to helping those impacted by social determinants of health
- government policy changes often required
- such as… food availability
22
Q
Primary Prevention for future health
A
Actions designed to reduce chances of a health issue arising or even to delay the age @ which it occurs
- eg. Education, making healthy choices, etc
23
Q
Secondary Prevention
A
Early intervention used to reduce symptoms & delay progression
24
Q
Tertiary Prevention
A
Treatment or rehabilitation efforts aimed at limiting the effect of the disease
25
Key factors to add years to life (Quantity)
- Getting a good night’s sleep
- Healthy habits
- Limiting alcohol & drug intake
- Physical activity
26
Key behaviours to add years to life (Quality)
- Control stress
- Maintain meaningful Relationships
- Value each day
27
Benefits of Optimal Health
- Stronger immune system
- Enhanced relationships
- Improved self-confidence
- etc
28
.
29
Leading Health Problems
Nearly 2/3’s of deaths prevented with healthy lifestyle
- Leading problems include; tobacco use, poor diet…
30
Predisposing factors (behaviour change)
Likely to lead to a behaviour
- eg. Life experiences, knowledge, beliefs, etc
31
Enabling factors (behaviour change)
Make behaviours convenient or difficult
- eg. Free access to fitness classes vs limited hours
32
Reinforcing factors (behaviour change)
Encourages or discourages behaviours
- eg. Smoking bylaws, actions of others around us
33
What are Beliefs?
An appraisal of the relationship between an object/idea & some attribute of the object/idea
34
Attitude & how they influence our actions
A stable set of feelings that make people think/feel/behave in a certain way in relation to someone/something
- positive, negative, or neutral thoughts
35
Health Belief Model
Explains how beliefs may or may not influence one’s behaviours
36
To change a behaviour, a person must have…
1) perceived seriousness of the health problem
2) perceived susceptibility to the health problem
3) cues to action
37
What is the Health Belief Model?
Model where we hold a specific belief but may or may not engage in it
38
What is the Theory of Reasoned Action
Explains relationships between attitudes & behaviours
- behaviours result from intentions to perform actions
-
39
Who influences one’s health?
- Family
- Teachers/coaches
- Healthcare professionals
- Social Media
40
Theory of Planned Behaviour (TPB)
Same as theory of reasoned action but includes level of perceived behavioural control
- the more positive the attitude, the greater the perceived social pressure & greater belief of individual control
41
Transtheoretical Model of Change & what are the 7 stages
Also known as the stages of change
- originally developed for smokers
—> Prochaska & DiClemente (1983)
7 Stages:
- Pre-contemplation, Contemplation, Preparation, Action, Maintenance, Termination, & Relapse
——> penis’s contemplate penetrating any mothers tiny region
42
Pre-Contemplation Stage of Transtheoretical Model
Not intending to make changes
- not aware, not wanting to change, pros of not changing outweigh cons
43
Contemplation Stage of Transtheoretical Model
Considering the change
- intentions to change in next 6 months
- low self-confidence
44
Preparation Stage of Transtheoretical Model
Making small changes or ready to do so in near future
- Intending to change in next 30 days
- May modify behaviour
- may have tried altering behaviour in past year
45
Action Stage of Transtheoretical Model
Actively engaging in a new behaviour
- behaviour changed in past 6 months
- high risk for relapse
46
Maintenance Stage of Transtheoretical Model
Sticking with the behaviour
- high confidence
- lasts 6months +
47
Termination Stage of Transtheoretical Model
Long-term maintenance (under 6 months?)
- behaviour so ingrained that person couldn’t imagine not having it
48
Relapse Stage of Transtheoretical Model
Interruption in the behaviour change
- give up in hopes to later return to plan
49
What are the 6 Behaviour Change Techniques?
“Some Very Mature People Can Sing”
1) Shaping
2) Visualizing
3) Modelling
4) Positive Reinforcement
5) Changing Self-Talk
6) Situational Inducement
50
What is the Shaping Technique?
Taking small steps to slowly reach goal
51
What is the Visualizing Technique?
Uses mental imagery
52
What is the Modelling Technique?
Observes others
53
What is the Positive Reinforcement Technique?
Uses rewards for good behaviours
54
What is the Changing Self Talk Technique?
Changing one’s pattern of thinking & talking
55
What is the Situational Inducement Technique?
Influencing the behaviour through positive situations
56
What is Health Literacy?
The skills used to comprehend, evaluate, & communicate health information in order to promote, maintain, & improve health in many ways in one’s life
57
Low health literacy is linked to…
- increased medication errors
- poor knowledge about health
- increased hospitalizations
- poor health outcomes
- increased healthcare costs
58
Health Literacy & the Internet (4 % points)
- 80% of internet users search for health info
- 75% rarely/never check the source or date
- 72% express trust in almost all online info
- 86% don’t look for advice on which sites to use
59
What is Spontaneous Remission?
When symptoms randomly go away without treatment
60
What is the Placebo Effect?
An apparent cure or improved state of health brought about by a product with no medicinal value
- Eg, sugar pills
- about 10% of population is susceptible to this
61
Nutrition Consumerism of “natural” & “whole grain” foods
“Natural” - term not regulated by the Food & Drug Act & is very misleading
“Whole Grains” - manufacturers can use this no matter how much whole wheat the product actually contains
62
What is Psychosocical Health?
It encompasses the intellectual, emotional, social, & spiritual dimensions of ones health
63
Signs you’re Psychosocially Healthy
- feel good about self
- comfortable around others
- curb hate & guilt
- positive outlook on things
- enrich lives of others
- value diversity & nature
- etc
64
What is Intellectual Health?
It describes the “thinking” or “rational” dimension of our health
Provides ability to…
- perceive things realistically
- interperate accurately
- evaluate & react to situations appropriately
65
What is Emotional Health?
Refers to the “feelings” in one’s psychological health
- encompasses feelings & emotions
66
What is Social Health?
Refers to one’s ability to;
- interact with others (individually or in groups)
- use & provide social support
- adapt in social situations
67
What is Spiritual Health?
One’s inner quest for well being
Connects to strong sense of values, morals, & ethics
68
What is Spirituality?
A search for meaning, connectedness, energy & transcendence
Addresses 4 main themes;
- interconnectedness
- mindfulness
- discovery of life’s purpose
- harmony within community
69
External Influences on Psychosocial Health
- Family (healthy or disfunctional family life)
- Influences of wider environment (supportive or unsupportive such as crimes, drugs, violence, etc)
- Access to health programs & services
70
Internal Influences on Psychosocial Health
- personality traits, hormonal functioning, & physical health
- Self-efficacy (belief in own self)
- Self-esteem (sense of self worth & respect)
- Learned helplessness vs learned optimism (blaming others or focussing on positives)
- Resiliency
71
Ways to Enhance Psychosocial Health…
- Build up self-esteem & efficacy
- Form realistic expectations
- Complete required tasks
- maintain health (physical)
- get enough sleep
72
Mental illnesses
- how many people each year
- what percent before age 25
Disorders that disrupt thinking, feelings, moods, & behaviours & cause varying degrees of impaired functioning in daily living
- 1 in 5 Canadians experience mental illnesses each year
- 75% of mental health issues appear before age 25
73
What % of post secondary students feel too depressed to function?
40% in 2013 & 46% in 2016
74
What % of post secondary students feel overwhelming anxiety?
58% in 2013 & 65% in 2016
75
Depression
- who’s at greater risk?
- what are the 2 forms?
Most common disorder in Canada
- Females more at risk
- 45-64 is at greatest risk
- generally occurs from 15-30
Types:
- Endogenous —> biochemical origin
- Exogenous —>caused by external events
76
Treating Depression:
- Lifestyle Modifications
- Cognitive Therapy (helps look rationally at life)
- Interpersonal Therapy (Focusses on one’s relationships with others)
- Support groups
- Taking Medication (relieves symptoms in ~80%)
77
What is Seasonal Affective Disorder? (SAD)
Type of depression occurring in winter months when less sunlight
- 2-3% of Canadians suffer from this
- 20-40 year olds most vulnerable
78
Treatments for Seasonal Affective Disorder:
- light therapy
- dietary modifications
- physical activity
- stress management
- etc
79
Anxiety Disorders:
- what it is
- how many affected
Persistent feelings of threat & anxiety in coping with everyday problems
- most common mental health problem (10% of pop.)
80
What is Obsessive Compulsive Disorder?
Obsessive thoughts & behaviours
81
What are Phobias?
Deep & persistent fears of something, resulting in a desire to avoid the source of fear
82
What are Panic Disorders & panic attacks?
The sudden onset of disabling terror
- Panic Attacks —> terrible sense that something horrible will happen
83
What is Post-Traumatic Stress Disorder (PTSD)?
The serious after-effects of an event
84
What is Stress?
Our mental & physical responses to the demands placed upon us
85
Who is Hans Selye?
Introduced stress into the field of health & noticed shared symptoms among patients
86
What is a Stressor?
An event or condition that forces us to adjust to it
- physical, social or emotional events
87
What is an Adjustment?
Attempt to cope with the situation
88
What is a Strain?
The wear & tear our minds & bodies sustain as we adjust to a stressor
89
Distress vs Eustress
Distress - negative stress that can result in a debilitating stress response (financial issues, illness, etc)
Eustress - positive stress that provides opportunity for personal growth & satisfaction (marriage, having baby, holidays, etc)
Both can be equally taxing on the body
90
What is Psychoneuroimmunology (PNI)?
It examines the interactions between psychological & physiological systems of the body & health
- prolonged stress results in…
—> increased levels of adrenal hormones
—> decreased natural T-cells to fight infection
91
What is General Adaptation Syndrome?
The pattern of physiological & psychological Responses
- body tries maintaining homeostasis
- 3 phases mind & body use to adjust in response to stress…
—> ALARM
—> RESISTANCE
—> EXHAUSTION
92
What is the Alarm Phases of General Adaptation Syndrome?
When the cerebral cortex interprets stressor & triggers autonomic system for “fight or flight” response
- PNS —> slows
- SNS —> energizes
—> stimulates release of adrenaline (epinephrine)
—> adrenocorticotropic hormone (ACTH) released
—> adrenal gland then releases cortisol
93
What is the Resistance Phases of General Adaptation Syndrome?
Begins immediately after alarm phase starts & begins to return to homeostasis
- PNS kicks in & helps return body to normal
94
What is the Exhaustion Phases of General Adaptation Syndrome?
Energy used to fight the stressor is depleted
- may result in burnout or illness over long-term
95
Some Sources of Stress…
1) Change
2) Pressure
3) Inconsistent Goals & Behaviours
4) Conflicts
5) Overload
6) Burnout
96
Cognitive Stress Syndrome (Morris 1993)
Physical system governing your responses to stress
97
3 Personality Types…
Type A - hard driven, anxious, competitive, impatient, angry, perfectionist, etc
Type B - relaxed & non-competitive
Type C - more successful than type B with some type A qualities
98
What is Self-Efficacy?
Belief in one’s own skills & performance abilities
99
Stress Management & Downshifting
Results of trying to “keep up” or “have it all”
- requires shift in values & honest introspection
100
What is Physical Literacy?
The motivation, confidence, physical competence, knowledge, & understanding to value & take responsibility for engagement in physical activity
101
What does MVPA stand for?
Moderate to Vigorous Physical Activity
102
What are Fundamental Movement Skills?
Movement patterns that involve different body parts.
103
What percentage of Adult Canadians meet physical activity recommendations?
15%
104
What is Physical Activity & what is the recommended amount of it?
Any bodily movement produced by your muscles that results in energy expenditure & increases HR & breathing
- 150 mins per week of moderate intensity PA is recomended
105
What is Exercise?
Planned, structured, & repetitive movements done to improve/maintain one or more components of physical activity
106
What is Leasure-Time P.A?
Activities done during discretionary time
- leads to increase n total daily energy expendature
107
What is Occupational Activity?
P.A performed during work & can also include active transportation
108
Benefits of Regular PA
Improved cardio endurance
- reduces risk of heart disease & prevents hypertension
Improved bone & joint health
- reduces osteoarthritis & osteoporosis
Improved weight management
- directly effects metabolic rate
Improved mental health & stress wellness
- “burns off” chemical byproducts released when stressed
Improved quality & quantity of life
109
What is the J-Curve Hypothesis?
States that;
- moderate levels of PA for 30mins+ temporarily increase white blood cells for 24+ hours
-
110
What is Physcial Fitness?
Set of attributes performance or health related
- one’s ability to perform moderate to vigorous PA without fatigue
- a measure of one’s physical health
111
Health Related Fitness…
1) Body Composition
2) Cardio Endurance (ability to sustain moderate intensity activity)
3) Muscular Strength (max force generated in single contraction)
4)muscular endurance (ability to sustain contraction)
5) Flexibility (amount of movement possible at a joint)
112
3 ways of measuring muscular strength
1) isometric - no shortening
2) concentric - shortening
3) Eccentric - lengthening
113
What does the FITT Principal Stand for?
F - Frequency (how often?)
I - Intensity (how intense?)
T - Time (how long per exercise?)
T - Type (what exercise will be done?)
114
Calculating Target Heart Rate (THR)
THR = MHR x Intensity
- Max HR = 220- age (males)
- Max HR = 226- age (females)
Example:
THR at 80% of max HR for 22 yr old male
▪THR = (MHR) x Intensity
▪= [(220 - 22)] x .80
= [198] x .80
= 158 bpm
115
Suggested amount of Physical Activity for Maintaining Good Health
For maintaining/promoting good health;
–30 minutes moderate intensity most days of week
Management/prevention of obesity;
–45-60 minutes moderate-vigorous most days of week
To sustain weight loss;
–60–90 min of daily moderate-intensity OR 35 min vigorous activity most days of week
116
What is the S.A.I.D Principle?
Specific Adaptations to Imposed Demands
117
What are Overuse Injuries?
Injuries caused by cumalative stress on the body
- too much too fast or not enough recovery time
118
What are Traumatic Injuries?
Injuries that occur suddenly & are violent
119
What are some common Overuse injuries?
Plantar fasciitis (inflammation on sole of foot)
Shin Splints (pain in shin)
Runners Knee (abnormal kneecap movement)
120
Ways to treat fitness injuries
RICE - rest, ice, compression, & elevation
Strength training to prevent weakness imbalances
121
What is Nutrition?
Science that investigates relationship between physiological function & the elements of food we eat
122
Healthy Eating & influences
Healthy eating is the practices & behaviours associated with improving, maintaining, &/or enhancing one’s health
Influenced by…
- food preferences, nutritional knowledge, affordability, accessibility, cultural factors, etc
123
Why do we eat?
Hunger (need to eat), appetite (desire to eat), social environments, emotional coping, environmental cues, etc
124
What are Macronutrients?
Needed in several grams or more a day
Include; carbs, proteins, fats, & water
125
What are Micronutrients?
Needed in milligrams or micrograms (very little) such as vitamins & minerals
126
Essential Nutrients
Nutrients the body CANNOT produce & must be obtained through diet
127
Non-Essential Nutrients
CAN be produced by body
128
Functions of Nutrients
- Promote growth & development
- Regulate bodily functions
- provide energy/fuel
129
What are calories?
A measure of energy in food
130
Water
- what % of body weight
- functions
Makes up 50-60% of total body weight
Functions of water…
- transports nutrients
- regulates temperature
Removes wastes
131
How much water needed per day
Approx 12 cups a day for men
Approx 9 cups a day for women
132
Protein
- functions
- key elements
- sources
Functions to build/repair tissues, transport nutrients to cells
Key elements of hormones, enzymes, & antibodies
Animal sources or plant sources
133
Types of Proteins
Complete Proteins - contain all essential Amino Acids
—> come from animal products
Incomplete Proteins - lacking 1 or 2 essential amino acids
134
Amino Acids
More than 22 AA’s make up protein
There are 11 non-essential AA’s that can be made by the body
There are 9 essential AA’s that must be obtained through exterior sources
135
What are Carbohydrates?
- functions
- sources
Made of sugars
- functions as fuel & stored as glycogen
- comes from fruits/veggies, milk, beans, grains, etc
136
2 types of carbs
Simple Carbs:
- Monosaccharides —> have 1 sugar molecule
- Disaccharides —> have 2 sugar molecules
Complex Carbs:
- Polysaccharides —> large chain of sugar molecules
Eg) starches & fibres
137
Glycemic Index
A scale used to rank carb-rich foods by how much they raise blood glucose levels compared to glucose or white bread
138
Fats/Lipids
- what they are
- functions
- sources
Made of triglycerides
Functions to maintain healthy skin/hair, insulates body, cushions organs, absorbs some vitamins, etc
Sources - animal products, nuts, seeds, oils, etc
139
3 types of fats
Saturated Fats - solid @ room temp (animal fat, coconut & palm oil)
Unsaturated Fats - liquid @ room temp (mono saturated = olive & canola oils & polyunsaturated = omegas)
Trans Fats - solid/semi-solid @ room temp & created through hydrogenation
140
Vitamins
- what are they
- 2 types
Essential organic compounds that promote growth & help maintain life & health
Water Soluble Vitamins - excreted in urine (B & C)
Fat Soluble Vitamins - tend to be stored (A,D,E,K)
141
Minerals
- what are they
- what are 3 macro minerals
Inorganic compounds found naturally & needed for vitamin absorption
Macro minerals - sodium, calcium, & iron
