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Health Concepts > Midterm #1 Review > Flashcards

Midterm #1 Review Flashcards

1
Q

What was the definition of Health in late 1800’s?

A

Health was the absence of disease & infections

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2
Q

What was Health defined as in the early 1900’s?

A

Health was disposing of waste, washing hands, & good hygiene

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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

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4
Q

Morbidity vs Mortality

A

Morbidity - illness rate
Mortality - death rate

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5
Q

What are infectious diseases?

A
  • Tuberculosis
  • Pneumonia
  • Influenza
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6
Q

What are chronic diseases?

A
  • hypertension
  • coronary heart disease, atherosclerosis, strokes, etc
  • diabetes
  • cancer
  • emphysema
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7
Q

Life Expectancy

A

Good indicator of overall health in a country & has continuously increased through the years

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8
Q

What is Health?

A

Process of trying to achieve individual potential in the physical, social, intellectual, occupational, emotional, environmental, & spiritual dimensions

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9
Q

What is Wellness?

A

Process where individuals attempt to reach potential in each health component

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10
Q

7 Dimensions of Health & Wellness

A
  • Physical
  • Social
  • Intellectual
  • Occupational
  • Emotional
  • Environmental
  • Spiritual
    “Put Some Ice On Every Energetic Skunk”
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11
Q

Physical Health

A
  • Functional operation of body
  • Body size & shape
  • Maintained by; eating well, exercising, responsibility, medical checkups, etc
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12
Q

Social Health

A

The capacity for satisfying interpersonal relationships
- Ability to interact with others in varying social situations
- utilizes communication skills

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13
Q

Emotional Health

A

Ability to effectively & appropriately express feelings & emotions
- relates to self-esteem, self-confidence, self-efficacy..

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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

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15
Q

What is Biophillia?

A

An instinctive bond between people & their environment

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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

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17
Q

Intellectual Health

A

Allows you to…
- think clearly, reason objectively, analyze, learn, manage time, be responsible, etc

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18
Q

Occupational Health

A

The satisfaction a person gets from their career
- obtaining/maintaining a satisfying balance between work & leisure

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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

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20
Q

Genetic Endowment

A

Direct influence or “triggered” by the environment

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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

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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

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23
Q

Secondary Prevention

A

Early intervention used to reduce symptoms & delay progression

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24
Q

Tertiary Prevention

A

Treatment or rehabilitation efforts aimed at limiting the effect of the disease

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25
Q

Key factors to add years to life (Quantity)

A
  • Getting a good night’s sleep
  • Healthy habits
  • Limiting alcohol & drug intake
  • Physical activity
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26
Q

Key behaviours to add years to life (Quality)

A
  • Control stress
  • Maintain meaningful Relationships
  • Value each day
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27
Q

Benefits of Optimal Health

A
  • Stronger immune system
  • Enhanced relationships
  • Improved self-confidence
  • etc
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28
Q

.

A
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29
Q

Leading Health Problems

A

Nearly 2/3’s of deaths prevented with healthy lifestyle
- Leading problems include; tobacco use, poor diet…

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30
Q

Predisposing factors (behaviour change)

A

Likely to lead to a behaviour
- eg. Life experiences, knowledge, beliefs, etc

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31
Q

Enabling factors (behaviour change)

A

Make behaviours convenient or difficult
- eg. Free access to fitness classes vs limited hours

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32
Q

Reinforcing factors (behaviour change)

A

Encourages or discourages behaviours
- eg. Smoking bylaws, actions of others around us

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33
Q

What are Beliefs?

A

An appraisal of the relationship between an object/idea & some attribute of the object/idea

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34
Q

Attitude & how they influence our actions

A

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

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35
Q

Health Belief Model

A

Explains how beliefs may or may not influence one’s behaviours

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36
Q

To change a behaviour, a person must have…

A

1) perceived seriousness of the health problem
2) perceived susceptibility to the health problem
3) cues to action

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37
Q

What is the Health Belief Model?

A

Model where we hold a specific belief but may or may not engage in it

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38
Q

What is the Theory of Reasoned Action

A

Explains relationships between attitudes & behaviours
- behaviours result from intentions to perform actions
-

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39
Q

Who influences one’s health?

A
  • Family
  • Teachers/coaches
  • Healthcare professionals
  • Social Media
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40
Q

Theory of Planned Behaviour (TPB)

A

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

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41
Q

Transtheoretical Model of Change & what are the 7 stages

A

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

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42
Q

Pre-Contemplation Stage of Transtheoretical Model

A

Not intending to make changes
- not aware, not wanting to change, pros of not changing outweigh cons

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43
Q

Contemplation Stage of Transtheoretical Model

A

Considering the change
- intentions to change in next 6 months
- low self-confidence

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44
Q

Preparation Stage of Transtheoretical Model

A

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

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45
Q

Action Stage of Transtheoretical Model

A

Actively engaging in a new behaviour
- behaviour changed in past 6 months
- high risk for relapse

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46
Q

Maintenance Stage of Transtheoretical Model

A

Sticking with the behaviour
- high confidence
- lasts 6months +

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47
Q

Termination Stage of Transtheoretical Model

A

Long-term maintenance (under 6 months?)
- behaviour so ingrained that person couldn’t imagine not having it

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48
Q

Relapse Stage of Transtheoretical Model

A

Interruption in the behaviour change
- give up in hopes to later return to plan

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49
Q

What are the 6 Behaviour Change Techniques?
“Some Very Mature People Can Sing”

A

1) Shaping
2) Visualizing
3) Modelling
4) Positive Reinforcement
5) Changing Self-Talk
6) Situational Inducement

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50
Q

What is the Shaping Technique?

A

Taking small steps to slowly reach goal

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51
Q

What is the Visualizing Technique?

A

Uses mental imagery

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52
Q

What is the Modelling Technique?

A

Observes others

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53
Q

What is the Positive Reinforcement Technique?

A

Uses rewards for good behaviours

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54
Q

What is the Changing Self Talk Technique?

A

Changing one’s pattern of thinking & talking

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55
Q

What is the Situational Inducement Technique?

A

Influencing the behaviour through positive situations

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56
Q

What is Health Literacy?

A

The skills used to comprehend, evaluate, & communicate health information in order to promote, maintain, & improve health in many ways in one’s life

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57
Q

Low health literacy is linked to…

A
  • increased medication errors
  • poor knowledge about health
  • increased hospitalizations
  • poor health outcomes
  • increased healthcare costs
58
Q

Health Literacy & the Internet (4 % points)

A
  • 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
Q

What is Spontaneous Remission?

A

When symptoms randomly go away without treatment

60
Q

What is the Placebo Effect?

A

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
Q

Nutrition Consumerism of “natural” & “whole grain” foods

A

“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
Q

What is Psychosocical Health?

A

It encompasses the intellectual, emotional, social, & spiritual dimensions of ones health

63
Q

Signs you’re Psychosocially Healthy

A
  • feel good about self
  • comfortable around others
  • curb hate & guilt
  • positive outlook on things
  • enrich lives of others
  • value diversity & nature
  • etc
64
Q

What is Intellectual Health?

A

It describes the “thinking” or “rational” dimension of our health

Provides ability to…
- perceive things realistically
- interperate accurately
- evaluate & react to situations appropriately

65
Q

What is Emotional Health?

A

Refers to the “feelings” in one’s psychological health
- encompasses feelings & emotions

66
Q

What is Social Health?

A

Refers to one’s ability to;
- interact with others (individually or in groups)
- use & provide social support
- adapt in social situations

67
Q

What is Spiritual Health?

A

One’s inner quest for well being

Connects to strong sense of values, morals, & ethics

68
Q

What is Spirituality?

A

A search for meaning, connectedness, energy & transcendence

Addresses 4 main themes;
- interconnectedness
- mindfulness
- discovery of life’s purpose
- harmony within community

69
Q

External Influences on Psychosocial Health

A
  • 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
Q

Internal Influences on Psychosocial Health

A
  • 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
Q

Ways to Enhance Psychosocial Health…

A
  • Build up self-esteem & efficacy
  • Form realistic expectations
  • Complete required tasks
  • maintain health (physical)
  • get enough sleep
72
Q

Mental illnesses
- how many people each year
- what percent before age 25

A

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
Q

What % of post secondary students feel too depressed to function?

A

40% in 2013 & 46% in 2016

74
Q

What % of post secondary students feel overwhelming anxiety?

A

58% in 2013 & 65% in 2016

75
Q

Depression
- who’s at greater risk?
- what are the 2 forms?

A

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
Q

Treating Depression:

A
  • 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
Q

What is Seasonal Affective Disorder? (SAD)

A

Type of depression occurring in winter months when less sunlight
- 2-3% of Canadians suffer from this
- 20-40 year olds most vulnerable

78
Q

Treatments for Seasonal Affective Disorder:

A
  • light therapy
  • dietary modifications
  • physical activity
  • stress management
  • etc
79
Q

Anxiety Disorders:
- what it is
- how many affected

A

Persistent feelings of threat & anxiety in coping with everyday problems
- most common mental health problem (10% of pop.)

80
Q

What is Obsessive Compulsive Disorder?

A

Obsessive thoughts & behaviours

81
Q

What are Phobias?

A

Deep & persistent fears of something, resulting in a desire to avoid the source of fear

82
Q

What are Panic Disorders & panic attacks?

A

The sudden onset of disabling terror
- Panic Attacks —> terrible sense that something horrible will happen

83
Q

What is Post-Traumatic Stress Disorder (PTSD)?

A

The serious after-effects of an event

84
Q

What is Stress?

A

Our mental & physical responses to the demands placed upon us

85
Q

Who is Hans Selye?

A

Introduced stress into the field of health & noticed shared symptoms among patients

86
Q

What is a Stressor?

A

An event or condition that forces us to adjust to it
- physical, social or emotional events

87
Q

What is an Adjustment?

A

Attempt to cope with the situation

88
Q

What is a Strain?

A

The wear & tear our minds & bodies sustain as we adjust to a stressor

89
Q

Distress vs Eustress

A

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
Q

What is Psychoneuroimmunology (PNI)?

A

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
Q

What is General Adaptation Syndrome?

A

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
Q

What is the Alarm Phases of General Adaptation Syndrome?

A

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
Q

What is the Resistance Phases of General Adaptation Syndrome?

A

Begins immediately after alarm phase starts & begins to return to homeostasis
- PNS kicks in & helps return body to normal

94
Q

What is the Exhaustion Phases of General Adaptation Syndrome?

A

Energy used to fight the stressor is depleted
- may result in burnout or illness over long-term

95
Q

Some Sources of Stress…

A

1) Change
2) Pressure
3) Inconsistent Goals & Behaviours
4) Conflicts
5) Overload
6) Burnout

96
Q

Cognitive Stress Syndrome (Morris 1993)

A

Physical system governing your responses to stress

97
Q

3 Personality Types…

A

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
Q

What is Self-Efficacy?

A

Belief in one’s own skills & performance abilities

99
Q

Stress Management & Downshifting

A

Results of trying to “keep up” or “have it all”
- requires shift in values & honest introspection

100
Q

What is Physical Literacy?

A

The motivation, confidence, physical competence, knowledge, & understanding to value & take responsibility for engagement in physical activity

101
Q

What does MVPA stand for?

A

Moderate to Vigorous Physical Activity

102
Q

What are Fundamental Movement Skills?

A

Movement patterns that involve different body parts.

103
Q

What percentage of Adult Canadians meet physical activity recommendations?

A

15%

104
Q

What is Physical Activity & what is the recommended amount of it?

A

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
Q

What is Exercise?

A

Planned, structured, & repetitive movements done to improve/maintain one or more components of physical activity

106
Q

What is Leasure-Time P.A?

A

Activities done during discretionary time
- leads to increase n total daily energy expendature

107
Q

What is Occupational Activity?

A

P.A performed during work & can also include active transportation

108
Q

Benefits of Regular PA

A

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
Q

What is the J-Curve Hypothesis?

A

States that;
- moderate levels of PA for 30mins+ temporarily increase white blood cells for 24+ hours
-

110
Q

What is Physcial Fitness?

A

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
Q

Health Related Fitness…

A

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
Q

3 ways of measuring muscular strength

A

1) isometric - no shortening

2) concentric - shortening

3) Eccentric - lengthening

113
Q

What does the FITT Principal Stand for?

A

F - Frequency (how often?)
I - Intensity (how intense?)
T - Time (how long per exercise?)
T - Type (what exercise will be done?)

114
Q

Calculating Target Heart Rate (THR)

A

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
Q

Suggested amount of Physical Activity for Maintaining Good Health

A

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
Q

What is the S.A.I.D Principle?

A

Specific Adaptations to Imposed Demands

117
Q

What are Overuse Injuries?

A

Injuries caused by cumalative stress on the body
- too much too fast or not enough recovery time

118
Q

What are Traumatic Injuries?

A

Injuries that occur suddenly & are violent

119
Q

What are some common Overuse injuries?

A

Plantar fasciitis (inflammation on sole of foot)

Shin Splints (pain in shin)

Runners Knee (abnormal kneecap movement)

120
Q

Ways to treat fitness injuries

A

RICE - rest, ice, compression, & elevation

Strength training to prevent weakness imbalances

121
Q

What is Nutrition?

A

Science that investigates relationship between physiological function & the elements of food we eat

122
Q

Healthy Eating & influences

A

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
Q

Why do we eat?

A

Hunger (need to eat), appetite (desire to eat), social environments, emotional coping, environmental cues, etc

124
Q

What are Macronutrients?

A

Needed in several grams or more a day
Include; carbs, proteins, fats, & water

125
Q

What are Micronutrients?

A

Needed in milligrams or micrograms (very little) such as vitamins & minerals

126
Q

Essential Nutrients

A

Nutrients the body CANNOT produce & must be obtained through diet

127
Q

Non-Essential Nutrients

A

CAN be produced by body

128
Q

Functions of Nutrients

A
  • Promote growth & development
  • Regulate bodily functions
  • provide energy/fuel
129
Q

What are calories?

A

A measure of energy in food

130
Q

Water
- what % of body weight
- functions

A

Makes up 50-60% of total body weight

Functions of water…
- transports nutrients
- regulates temperature
Removes wastes

131
Q

How much water needed per day

A

Approx 12 cups a day for men

Approx 9 cups a day for women

132
Q

Protein
- functions
- key elements
- sources

A

Functions to build/repair tissues, transport nutrients to cells

Key elements of hormones, enzymes, & antibodies

Animal sources or plant sources

133
Q

Types of Proteins

A

Complete Proteins - contain all essential Amino Acids
—> come from animal products
Incomplete Proteins - lacking 1 or 2 essential amino acids

134
Q

Amino Acids

A

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
Q

What are Carbohydrates?
- functions
- sources

A

Made of sugars
- functions as fuel & stored as glycogen
- comes from fruits/veggies, milk, beans, grains, etc

136
Q

2 types of carbs

A

Simple Carbs:
- Monosaccharides —> have 1 sugar molecule
- Disaccharides —> have 2 sugar molecules

Complex Carbs:
- Polysaccharides —> large chain of sugar molecules
Eg) starches & fibres

137
Q

Glycemic Index

A

A scale used to rank carb-rich foods by how much they raise blood glucose levels compared to glucose or white bread

138
Q

Fats/Lipids
- what they are
- functions
- sources

A

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
Q

3 types of fats

A

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
Q

Vitamins
- what are they
- 2 types

A

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
Q

Minerals
- what are they
- what are 3 macro minerals

A

Inorganic compounds found naturally & needed for vitamin absorption

Macro minerals - sodium, calcium, & iron

Health Concepts (2 decks)

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