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FRHD 1100 > Midterm > Flashcards

Midterm Flashcards

1
Q

Levels of processing

A

Shallow - structural and phonemic

Deep - semantic and meaningful

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2
Q

Evolution of Definition of Health

A
  1. Absence of disease
  2. Longevity: Medical Model
  3. Wellness: Holistic Model
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3
Q

Medical Model

A

Oriented towards disease treatment

- people get sick and then go to doctor

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4
Q

Wellness Philosophy

A

Based on health promotion

- by adopting positive health behaviours there is a reduced chance of becoming ill and requiring treatment

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5
Q

WHO Definition of Health 1947

A

“Not merely the absence of disease or infirmity, but a state complete physical, mental and social well being.”

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6
Q

WHO definition

A

Incorporates all factors that affect health

  • environmental
  • living conditions
  • social environment
  • mental and body states
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7
Q

Holistic health

A

Recognizes the interrelatedness of physical, emotional, social, spiritual and environmental factors that affect life

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8
Q

Lalonde Report

A

Canada 1970s - New perspective on health of Canadians

  • rethinking treatment-focused medicine
  • saves money to focus on prevention
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9
Q

Health Field Concept

A
  • Human biology
  • Health care organizations
  • Lifestyle
  • Environment
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10
Q

Health in Canada 1980s

A

Moved towards building healthy policy through health promotion

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11
Q

WHO updated definition of health

A

1986 - “To achieve health one must be able to identify and realize aspirations, to satisfy needs, and to change or cope with the environment.”

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12
Q

Health Promotion Framework

A 
National Health Challenges
- reducing inequities
- increasing prevention
- enhancing people's ability to cope
Mechanisms for Health Promotion
- self care
- mutual aid
- healthy environments
Implementation Strategies
- fostering public participation
- strengthening community
- health services
- coordinating healthy public policy
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13
Q

Quality of Life Model

A

Being, Belonging, Becoming

  • emphasizes an individual’s physical, psychological, and spiritual functioning
  • emphasizes the connections with his or her environment
  • emphasizes the opportunities for maintaining and enhancing skills
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14
Q

Quality of Life definition

A

The degree to which a person enjoys the important possibilities of his or her life

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15
Q

Domain of BEING

A

Who one is

  • physical being
  • psychological being
  • spiritual being
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16
Q

Domain of BELONGING

A

Connections with one’s environment

  • physical
  • social
  • community
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17
Q

Domain of BECOMING

A

Achieving one’s personal goals, hopes, and aspirations

  • practical
  • leisure
  • growth
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18
Q

What is wellness?

A
  • purposeful, enjoyable living
  • dynamic process
  • lifestyle choice
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19
Q

Halbert Dunn’s Criteria

A

Wellness is a dynamic process of continually moving toward one’s optimal level of functioning

  • direction and progress toward a higher potential of functioning
  • total individual
  • functioning and adapting for daily living and in times of crisis
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20
Q

Seven wellness dimensions

A
  • Physical
  • Emotional
  • Intellectual
  • Social
  • Spiritual
  • Occupational
  • Environmental
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21
Q

Determinants of health

A

A number of important factors contribute to overall good health

  • Living conditions
  • Environment
  • Genetic makeup
  • Physical health
  • Mental state
  • Income and social status
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22
Q

Health dependent on income and social status

A

Only 47% of Canadians in the lowest bracket rate their health as very good or excellent compared with 73% of Canadians in the highest income group

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23
Q

Social support network

A

Include programs, services, and benefits that help individuals and families during various life transitions or unexpected events

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24
Q

Increased social support network

A

Increased social contacts - emotional support - social participation

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25
Q

Decreased social support network

A

Lack of support - death

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26
Q

People with higher levels of education have:

A
  • better access to healthy environments
  • smoke less and are more physically active
  • better access to healthier foods
  • better able to prepare children for school
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27
Q

Low literacy and education leads to:

A
  • unemployment
  • low income
  • poorer health
  • earlier death
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28
Q

Paid work provides:

A
  • money
  • sense of identity
  • social contacts
  • opportunities for personal growth
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29
Q

Unemployed people:

A
  • have a reduced life expectancy

- suffer significantly more health problems than people who have a job

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30
Q

Work conditions

A
  • have profound effect on people’s health and emotional well being
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31
Q

Health in Canada

A

Canada Health Act - requires provincial governments to support citizens through a public health-care insurance program but there is still serious issues of access to care across Canada

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32
Q

Health status of Canadians

A

Among healthiest in the world

- 4th highest life expectancy

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33
Q

Why are Canadians Happy and Healthy?

A

Health care system:

  • publicly administered, non profit
  • comprehensive
  • universal
  • portable
  • accessible
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34
Q

Publicly administered, non-profit

A

Can not charge additional money for insured health expenses

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35
Q

Comprehensive

A
  • All medically required services provided by licensed practitioners in hospitals, clinics, doctors offices covered
  • Hospital care includes all inpatient services, a standard room
  • All necessary drugs, biologic products, supplies and diagnostic tests, range of outpatient services
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36
Q

Universal

A

All legal residents are entitled in their province or territory

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37
Q

Accessible

A
  • Reasonable access to insured hospitals and physicians without barriers
  • No discrimination on the basis of age, income, health status or gender
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38
Q

Portable

A
  • Entitled when you move to another province or travel

- If specialty care in unavailable in Canada, gov’t will cover treatment anywhere else in the world

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39
Q

Family Health Teams

A

Primary health care organizations that include a team of family physicians, nurse practitioners, registered nurses, social workers, dieticians, other professionals who work together to provide primary health care for their community

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40
Q

Perceived problems in Canada health care

A
  • waiting lists
  • quality of medical research
  • closing of beds
  • doctors leaving
  • shortages of medical staff
  • people going to US
  • system stretched to limit
  • sharing of medical info
  • squabbling between provinces
  • threats of privatization
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41
Q

Health and University students

A

Investing in a university or college education to prepare for a career has many benefits but not if individuals are not healthy

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42
Q

How healthy are university students?

A
  • many students engage in behaviours which puts them at risk for health problems (men more than women)
  • residence can be dangerous
  • psychological distress, depression, anxiety
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43
Q

How healthy are UoG students?

A

55.9% report excellent or very good health

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44
Q

First year students

A

Report drops in physical and emotional wellness from the beginning to the end of first year

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45
Q

Education is good for body and mind

A
  • influences lifestyle behaviours, problem solving abilities, and values
  • promotes access to health resources and services
  • connect with social networks and support
  • develop higher self esteem and greater control over life
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46
Q

Predisposing factors

A

Encourage a behaviour change or inhibit us from changing

  • knowledge
  • attitudes
  • beliefs
  • values
  • self efficacy
  • behavioural intentions
  • existing skills
  • age/sex
  • socioeconomic status
  • ethnicity
  • family background
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47
Q

Enabling factors

A

Make it easier for people or populations to change their behaviour

  • individual physical capabilities
  • mental capacities
  • resources
  • living conditions
  • societal support
  • developing skills
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48
Q

Reinforcing factors

A

Stick with it

  • praise
  • rewards
  • encouragement and recognition
  • healthy community policies
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49
Q

Smart decision making

A
  • set priorities
  • inform yourself
  • consider all options
  • tune in to your intuitive feelings
  • consider a worst case scenario
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50
Q

Health belief model

A

Decision making that depends on attitude and beliefs: people will take a health related action based on

  • perceived susceptibility
  • perceived severity
  • perceived benefits
  • cues to action
  • self efficacy
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51
Q

Stages of change

A
  • pre contemplation
  • contemplation
  • preparation
  • action
  • maintenance
  • termination
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52
Q

Complementary and alternative medicine

A
  • aboriginal healing
  • acupuncture (ancient chinese medicine)
  • ayurveda (traditional indian medical treatment)
  • biofeedback (learn to control involuntary functions)
  • chiropractic
  • herbs, botanical medicines, dietary supplements
  • homeopathy (like cures like)
  • massage therapy
  • naturopathy
  • physiotherapy
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53
Q

Epidemiology

A

Study of how often diseases occur in different groups of people and why

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54
Q

How can health promotion be defined

A

Process of enabling people to increase control over and to improve their health

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55
Q

What are federal health care responsibilities?

A
  • setting and administering national principles or standards for health care system through Canada Health Act
  • assisting in financing of provincial health care services through fiscal transfers
  • delivering direct health services to specific groups
  • fulfilling other health related functions
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56
Q

What are provincial and territorial health care responsibilities?

A
  • managing and delivering health care services
  • planning, financing, and evaluating provision of hospital care
  • physician and allied health care services
  • managing some aspects of prescription care and public health
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57
Q

Why do people use complementary and alternative therapies?

A

To take an active role in their own treatment

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58
Q

What does informed consent mean?

A

The physician has informed the patient about the treatment to be given and the patient has consented to the treatment

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59
Q

Common causes of stress in university students

A
  • costs
  • course load
  • roommates
  • time management
  • lack of sleep
  • relationships
  • staying fit and healthy
  • test pressures
  • academic failures
  • daily hassles
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60
Q

Technostress

A

Modern disease caused by people’s inability to manage new technologies in a healthy way

  • struggle to embrace
  • stress from over exposure
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61
Q

Stress interventions

A
  • arts based
  • psycho educational
  • CBT
  • mindfulness
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62
Q

Mindfulness

A

Being aware of what is taking place in the present moment non judgementally

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63
Q

Mindfulness “attitude”

A
  • beginner’s mind
  • non judging
  • acceptance
  • non attachment
  • non striving
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64
Q

What is cognitive behavioural therapy?

A

Focuses on changing wrongful thoughts/beliefs to help individuals break out of distorted thinking
- thoughts create feelings then feelings create behaviours and behaviour reinforces thoughts

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65
Q

Gum study results

A

Chewing gum better for overall health than other activities done when individuals are stressed, anxious, or depressed

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66
Q

How were conclusions of gum study made?

A

Electroencephalography studies have provided evidence that chewing gum produces brain wave patterns very similar to the brain state of people who are relaxed

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67
Q

Those who chewed more than __ pieces of gum over __ day period reported what?

A

40; 14; lower levels of stress and more productiveness than the no gum chewers and those who chewed less

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68
Q

Stress

A

Non specific responses of the body to any demands made on it - Hans Selye

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69
Q

Eustress

A

“Salt of life”

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70
Q

Distress

A

“Kiss of death”

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71
Q

Impact of stress

A
  • performance
  • gene expression
  • health
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72
Q

Poor breathing impairs:

A
  • memory
  • concentration
  • cognitive tasks
  • perceptual tasks
  • problem solving
  • judgment
  • coordination, balance, dexterity
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73
Q

Breathe to think and learn most clearly:

A 
SLOW
- 12 to 15 breast/min
LOW
- from diaphragm
Longer BLOW out
- exhale longer than inhale
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74
Q

General Adaptation Syndrome

A

Really good at describing really intense feelings

  • constantly strive to maintain homeostasis and stressors disturb this state
  • trigger non specific physiological response
  • body attempts to restore homeostasis by means of adaptive response
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75
Q

3 distinct stages of GAS

A
  • alarm
  • resistance
  • exhaustion
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76
Q

Hans Selye

A

“Father of stress theory”

  • defined stress as physiological responses to challenges
  • Came up with GAS
  • “Gratitude is possibly the most important attitude in stress management”
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77
Q

Richard Lazarus and Susan Folkman

A

Came up with Cognitive-transactional model

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78
Q

Cognitive-transactional model

A

Looks at relationship between stress and health - daily hassle response

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79
Q

How does cognitive transactional model work?

A
  • primary appraisal process

- secondary appraisal process - coping responses initiated

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80
Q

The cognitive transactional model suggests that stress is what?

A

“Neither an environmental stimulus, characteristic of person, nor a response but a relationship between demands and power to deal with them without unreasonable or destructive costs.”

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81
Q

Effects of stress

A
  • breathing quickens
  • digestive system slows down
  • muscles tense
  • immune system is depressed
  • reproductive complications
  • adrenal glands produce stress hormone
  • heart rate increases
  • brain becomes more alert
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82
Q

Warning signals for stress overload

A
  • physical symptoms
  • frequent illness
  • self medication
  • concentration problems
  • irritability, anxiety, apathy
  • accident prone
  • breaking rules
  • going to extreme
  • working/studying longer than usual
  • exaggerating importance of what you do
  • “I’ve GOT to do it ALL!”
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83
Q

Mother Teresa effect

A
  • 5 minutes of caring and compassion increased immune function for 4-6 hours
  • feelings of fondness, appreciation, caring and pausing to connect with the world are related to healthier heart function
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84
Q

If isolated and not “connected”

A

3 x the risk of CVD

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85
Q

Biofeedback

A

Using sensitive monitors to pick up what is going on with our body and then can we get it more under control

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86
Q

How does biofeedback work?

A

Uses instruments to make unconscious body processes perceptible to the senses, in order to bring them under conscious mental control

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87
Q

Stress survival strategies

A
  • refocusing
  • reality checks
  • spiritual coping strategies
  • journalling
  • eat well
  • exercise
  • laughter
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88
Q

Edgar Wilson recommends

A
  • having a variety of stress management techniques
  • let go of anger quickly
  • cultivate a healthy narcissism (pay attention to your own needs)
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89
Q

Resources for dealing with stress

A
  • personal support network
  • connection with meaningful things
  • previous learning
  • exercise
  • nutrition
  • sleep
  • personal skills and strengths
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90
Q

Over time increased levels of stress hormones have been shown to increase a person’s risk for which conditions?

A
  • diabetes
  • high blood pressure
  • memory loss
  • skin disorders
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91
Q

Common defence mechanisms to alleviate anxiety and eliminate conflict

A
  • denial
  • displacement
  • projection
  • rationalization
  • reaction formation
  • repression
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92
Q

Denial

A

Refusal to accept painful reality

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93
Q

Displacement

A

Redirection of feelings from their true object to a more acceptable or safer substitute

94
Q

Projection

A

The attribution of unacceptable feelings or impulses to someone else

95
Q

Rationalization

A

The substitution of acceptable reasons for the real motivations for your behaviour

96
Q

Reaction formation

A

Adopting attitudes and behaviours that are opposite of what you feel

97
Q

Repression

A

Keeping threatening impulses, fantasies, memories, feelings, or wishes from becoming conscious

98
Q

Stress and immune system

A

When our adrenal hormones stay at high levels for long periods of time, the WBCs in our body lose their ability to keep us healthy

99
Q

Psychosocial health

A

Complex interaction of psychological and social processes

  • includes emotional, mental, social and spiritual states
  • balance between 7 dimensions of wellness
100
Q

Emerging adulthood

A

Distinct stage of life between adolescence and adult

- characterized by period of transition

101
Q

How can we support psychosocial health?

A
  • connect with others
  • stay positive
  • eat better with hard times
102
Q

Resilience

A

Ability to bounce back

  • everyone has challenges but it is how we bounce back that matters the most
  • healthy/stable living despite setbacks
103
Q

Mental wellbeing

A

Ability to:

  • perceive reality as it is
  • respond to challenges
  • carry out adult responsibilities
  • develop rational strategies for living
  • adapt to change and cope with adversity
104
Q

Emotional wellbeing

A

General refers to emotions and moods

- conscious reaction directed toward a specific object or person

105
Q

Emotional intelligence

A

“The ability to perceive and express emotion, assimilate emotion in thought, understand and reason with emotion, and regulate emotion in the self of others”

  • degree to which you understand and manage feelings
106
Q

Social wellbeing

A
  • ability to interact with other around you and to form relationships
  • capability to function as a contributing member of society
  • celebrating our diverse society by accepting differences
  • being open to new experiences with others
  • equal access to assistance, goods, services and programs for all individuals
107
Q

Spiritual wellbeing

A
  • ability to identify a basic purpose in life
  • experiencing the fulfillment of achieving our full potential
  • deep understanding with the interconnectedness of humans with each other and with nature
108
Q

Culture

A

A set of shared attitudes, values, goals and practices

109
Q

Maslow’s Hierarchy of Needs

A 
Self-actualization
^
Esteem
^
Love/Belonging
^
Safety
^
Physiological
110
Q

Needs

A

Motivating factors in personality development

111
Q

How can you lead a fulfilling life?

A
  • clarify your values
  • strengthen self esteem
  • manage moods
  • feeling in control
112
Q

Values

A

Represent what is most important to you

- criteria by which you evaluate things, people, events and yourself

113
Q

Instrumental values

A

Ways of thinking and acting that we hold important

114
Q

Terminal values

A

Goals, achievements, or ideal states we strive towards

115
Q

Poor self esteem linked with:

A
  • mental illness
  • abuse
  • addiction
  • unhealthy relationships
116
Q

What is the difference between feelings and moods?

A
  • Feelings come and go

- Moods are more sustained (hours or days)

117
Q

Theory can?

A

Help us:

  • predict relationships
  • to explain relationships
118
Q

Health theories

A
  • Theory of reasoned action
  • Theory of planned behaviour
  • Social learning theory
119
Q

Difference between theory and model

A

Theory is an explanation of a concept
- repeatedly test in the real world
- sometimes becomes a law (disproven or accepted)
Model is used to describe or test not explain
- verbal, visual or mathematical representation of a concept

120
Q

Health belief model

A

Individuals take health related action if that person:

  • feels negative health condition can be avoided
  • has positive expectation that by taking recommended action they will avoid negative health condition
  • believes they can successfully take a recommended health action
121
Q

Outline health belief model

A
  • perceived susceptibility: personal risk
  • perceived severity: perceived consequences
  • perceived benefits: advantages
  • perceived barriers: challenges
  • cues to action: what initiates change?
122
Q

Transtheoretical model of change

A

Developed from various theories of human behaviour and change processes

123
Q

Core concepts of transtheoretical model of change

A
  • Stages of change: temporal dimension
  • Processes of change: activities people use to progress through the stages
  • Decisional balance: weighing pros and cons of changing (pros have to outweigh cons)
  • Self efficacy: belief in ability to carry out or succeed with a specific task
124
Q

Pre-contemplation

A

No intention to act in the near future (6 months) due to lack of information or demoralization from past attempts

125
Q

Contemplation

A
  • beginning to acknowledge an issue with behaviour
  • aware of pros vs. cons
  • intention to change in next 6 months
126
Q

Preparation

A

Intention to take action in immediate future (1 month) and have a plan of action

127
Q

Action

A

Overt action taken within last 6 months

128
Q

Maintenance

A
  • work to prevent relapse

- less temptation and more confidence

129
Q

Termination

A
  • no temptation

- 100% self efficacy

130
Q

Qualitative research

A

Words and stories are the data

  • interviews
  • focus group
  • case study
  • observation
131
Q

Strengths to qualitative research

A
  • rich, in-depth understanding of phenomenon

- uses participant’s own words and descriptions

132
Q

Limitations to qualitative research

A
  • small samples, cannot generalize

- research bias in participant observation

133
Q

Quantitative research

A

Numbers are data

  • goal is to predict or explain (hypothesis testing)
  • surveys, experimental studies, longitudinal studies
134
Q

Correlation studies

A

Relationship between variables as they exist naturally in the world
- measure by calculating a correlation coefficient

135
Q

Experimental studies

A

Systematic way of manipulating key factors to investigate cause and effect

136
Q

Longitudinal studies

A

Same individuals tested/observed over different points in time

137
Q

Less than __ % of population work out on regular basis

A

8!

138
Q

Deteriorating health effects of lack of exercise is equivalent to what?

A

Smoking a pack of cigarettes day!

139
Q

CVD

A

1 killer

  • claims lives of 79, 500 each year
  • 7.3 billion in direct health care costs
  • could be reduced by increasing physical activity to only 150 minutes each week (30 mins 5 days/wk)
140
Q

Physical fitness

A

An improved physiological state leading to improved health and longevity

  • treat depression
  • more concentration
  • self esteem
  • body image
  • better focus
141
Q

Primary components of physical fitness

A
  • Cardiovascular
  • Muscular Strength and Endurance
  • Flexibility
  • Body composition
142
Q

Cardiovascular

A
  • ability of body to take in AND use oxygen
  • deliver oxygen to tissue and utilize it
  • muscle around heart thickens so that heart can fill/pump more blood per beat
143
Q

Muscular Strength and Endurance

A

Endurance - ability of muscle to maintain contraction or repeat a contraction for a period of time (higher rep lower weight)
Strength - ability of muscle to produce maximum tension once (lower rep higher weight)

144
Q

Flexibility

A

Range of Motion of the joints

145
Q

Body composition

A
  • Ratio of fat free mass to fat mass
  • Fat mass to lean body mass
  • Body fat is a risk factor for CVD (especially mid section)
146
Q

Secondary components of physical fitness

A

Balance - stand in one place
Coordination - ability to use body as a whole
Agility - ability to change direction quickly
Reaction time - ability to respond to stimulus
Speed - ability to go fast
Power - ability to be explosive
Mental capacity - tell your mind to get out of body’s way

147
Q

Physical activity increases

A
  • bone density and joint stability
  • metabolism
  • lifespan
  • HDL cholesterol
  • ability to sleep and alternates/concentration
  • immune function
148
Q

Physical activity decreases

A
  • resting heart rate and blood pressure
  • body image issues
  • cardiovascular diseases, cancers, diabetes
  • LDL cholesterol
  • stress, anxiety, depression
  • illness, time off work/school
149
Q

Men vs. women

A
  • men have twice as much muscle and 1/2 as much fat
  • men’s heart and lungs are larger than women
  • women have wider hips
150
Q

Cardio recommendation

A

4-7 days/wk

151
Q

MSE

A

2-4 days/wk

152
Q

Flexibility

A

4-7 days/wk

153
Q

Time vs. Intensity

A

Body can only withstand so much bio mechanical stress

- longer time/lower intensity

154
Q

Progressive overload conditioning

A

If you want to be better at something than you are right now you have to do more or a little bit harder than you already do it

155
Q

Shock the body

A

Body adapts to stress

- 4 weeks > plateau

156
Q

SAID and specificity principle

A

Specific, Adaptation, Imposed, Demand

157
Q

FITT principle

A 
Formula for creating plan:
Frequency
Intensity
Time
Type
158
Q

Reversibility principle

A

If you don’t lose it you use it

- aerobic capacity is lost more quickly than strength

159
Q

Maintenance

A

If intensity of the exercise is maintained, frequency and duration may be reduced to 2/3 of the original to maintain desired level of fitness
- maintain intensity drop from 5 to 3 days a week with no change in fitness

160
Q

Why warm up?

A
  • safety and prepping body
  • rehearsal effect
  • increases synovial fluid at joint
  • increases blood circulation
  • avoid premature onset of lactic acid and fatigue
161
Q

Warm up

A
  • multi jointed dynamic activity for 5-10 minutes

- heart rate approximately 40-50% of maximum

162
Q

VO2 max

A

Volume of oxygen that can be taken in, delivered, and utilized

163
Q

Cardio increases

A
  • heart efficiency
  • lactate threshold
  • oxygen consumption
  • aerobic and anaerobic capacity
164
Q

Cardio decreases

A
  • blood pressure
  • fat stores
  • risk of CVD, diabetes and some cancers
165
Q

How often should you do cardio?

A

Beginners: 1-3x/wk
Intermediate: 3-5x/wk
Advanced:4-6x/wk

166
Q

Intensity

A

55-90% of max heart rate is necessary for benefits

- can be varied through speed or workload

167
Q

Methods of monitoring intensity

A
  • Heart rate

- Rate of perceived exertion

168
Q

Excessive post-exercise oxygen consumption

A

Oxygen levels stay elevated for longer time

  • metabolism working hard
  • burn more calories after you work out
  • help clear lactic acid
169
Q

Reasons we do HIIT

A

Enables us to have EPOC

170
Q

What is the best type of cardio?

A

The kind you will do!

171
Q

Why is a cool down important?

A
  • prevents blood pooling by promoting venous return

- can help in delaying effects of Delayed Onset Muscle Soreness

172
Q

General guideline for cool down

A

120 beats/min recommended

173
Q

Benefits of MSE

A

Increases - muscle fibre size, muscle contractile strength, bone and joint strength
Decreases - loss of muscle due to inactivity and aging, and muscular imbalances
Improves - coordination, sport performance posture, performance at daily activity

174
Q

Skeletal muscle

A

Creates movement

  • movement happens at joint
  • muscles contract not flex
175
Q

Origin

A

Where a muscle starts

176
Q

Insertion

A

Where a muscle ends

177
Q

Isotonic contraction

A

Muscle contracts and joint moves

  • concentric (up phase of bicep curl)
  • eccentric (down phase of bicep curl)
178
Q

Isometric

A

Muscles contract but joint does not move

ex: plank

179
Q

Isokinetic

A

Muscle contracts and joint moves, speed is controlled

ex: stairmaster

180
Q

Major muscles of upper body

A
  • pectorals
  • back: latissimus dorsi, trapezius, rhomboids
  • serratus anterior
  • deltoids
  • biceps
  • triceps
181
Q

Major muscles of trunk

A
  • abdominals: rectus abdominis, transverse abdominis, obliques
  • erector spinae
182
Q

Major muscles of lower body

A
  • quadriceps
  • hamstrings
  • gluteus maximus
  • gastrocnemius/soleus
  • tibias anterior
  • abductor/adductors
183
Q

Ratio working front to back

A

1:2

184
Q

Delay onset muscle soreness

A

Microtears happen as a result of weight training and the body repairs these tears to become stronger resulting in some soreness

185
Q

______ on concentric and ______ on eccentric

A

Exhale; inhale

186
Q

Flexibility

A

Ability of body to move through a complete ROM around a joint

  • genetics play a role
  • decreases with age, inactivity and activity
  • can have detrimental effects on posture and muscular imbalance
187
Q

Benefits of stretching

A
  • reduces chance of injury
  • relaxation
  • improved posture
188
Q

Static stretching

A

Stationary (held) stretch

- done at end of workout

189
Q

Dynamic stretching

A

Active movement through a full ROM

  • part of warm up
  • preparatory response
190
Q

Stretching cautions

A

DO NOT

  • stretch without warming up first
  • bounce
  • stretch to a point of pain
191
Q

General precautions for physical fitness

A
  • overtraining
  • don’t get caught up on numbers
  • overheating/under hydrating
  • improper nutrition
192
Q

AUDIT alcohol screening for excessive drinking

A

Series of questions that indicates to the person reading results what participants drinking habits are

193
Q

Alcohol

A

Toxic drug that modifies body functions

- can be addictive

194
Q

Low risk drinking

A

14 drinks a week for men

9 drinks a week for women

195
Q

Why do students drink?

A
  • relax
  • socialize
  • get drink
  • feel good/euphoric
  • peer pressure
  • celebrate important occasions
  • lower inhibitions
  • self-medicate
  • increase sociability
  • relief from anxiety or tension
  • alter state of consciousness
  • lower sexual inhibitions
  • become less self conscious
196
Q

Alcohol use…

A

Hinders all the attainment of all the qualities used to promote it

197
Q

What is considered binge drinking?

A
  • 5+ drinks at one sitting for men

- 4+ drinks at one sitting for women

198
Q

What is the leading cause of preventable death among undergraduates?

A

Binge drinking

199
Q

When is binge drinking most common?

A
  • beginning of semester

- around sporting events

200
Q

Drinking in high school students

A

Half of all high school students report drinking at least once a month
1/3 report binge drinking

201
Q

Binge drinking more/less common among students vs. non students?

A

MORE

202
Q

Binge drinkers more likely to:

A
  • engage in unplanned sex
  • unprotected sex
  • be involved with sexual assault
  • drive after drinking
  • get into trouble with police
  • damage property
  • get hurt/injured
  • miss classes
  • hangovers
  • lose memory
  • regret actions
203
Q

Link between sexual risk taking and drinking

A

Unable to communicate NO effectively

204
Q

Blood alcohol concentration

A

Percentage of alcohol in the blood

- expressed as a ratio of milligrams of alcohol per 100 millilitres of blood

205
Q

BAC and driving

A
  • zero tolerance if you are under 21 or a novice driver
  • 0.05 to 0.08 is warning range
  • greater than 0.08 is criminal offence
206
Q

Blood level and intoxication depend on

A
  • amount consumed
  • strength of drinks
  • speed of drinking
  • age
  • temperature of alcohol
  • drinking history
  • tolerance
  • lack of sleep
  • what is in stomach
  • emotions and mood
  • metabolic rate
  • menstrual cycle
  • type of mix
207
Q

Why can men generally tolerate more alcohol than women?

A
  • higher body weight
  • more alcohol dehydrogenase
  • more muscle, which has a higher water content
208
Q

Physical effects of drinking

A
  • impaired perception
  • vision
  • decreased body temp
  • dulled taste/smell
  • altered sense of time and space
  • diminished sensation
  • decreased motor skills and judgement
  • decreased sexual performance
  • increased urination
  • sleep: bad sleep
  • memory and blackouts
209
Q

Peak levels of alcohol occur after

A

1 hour

210
Q

Short term effects of alcohol

A

Low concentrations: social stimulant
High concentrations: depressant
Safety mechanisms: gastric irritation and vomiting

211
Q

Alcohol poisoning symptoms

A
  • cold, clammy, pale skin
  • breathing slows
  • vomiting while sleeping
  • person is un/semi conscious
212
Q

BAC 0.25%

A

pass out

213
Q

BAC 0.30%

A

lapse into coma

214
Q

BAC 0.40%

A

could die

215
Q

Hangover symptoms

A

Headache, fatigue, upset stomach, irritability, anxiety, and thirst

216
Q

Hangover causes

A

Dehydration of brain cells from drinking - when brain cells begin to rehydrate, nerve pain accompanies their swelling back to normal size

217
Q

Hangover treatments

A
  • AVOID tylenol
  • plain foods like toast, gatorade
  • rest
  • coffee could make it worse
218
Q

Signs that alcohol is a problem

A
  • drinking alone
  • using alcohol to get through difficult situations
  • feeling uncomfortable when alcohol is not available
  • consuming in risky situations
  • getting drunk more frequently
  • drinking at unusual times
219
Q

Health consequences related to alcohol consumption

A
  • liver diseases
  • CVD
  • cancer
  • brain damage
  • poor nutrition
  • digestive problems
  • reproductive/sexual dysfunction
220
Q

Moderate drinking

A

2 drinks for men

1 drink for women

221
Q

cause of preventable death in our society

A

SMOKING

222
Q

What percent of men and women in Canada smoke?

A

20% and 15%

223
Q

Students who use tobacco are more likely to

A
  • smoke marijuana and binge drink
  • have more sexual partners
  • lower grades and rate parties as more important
  • spend more time socializing with friends
224
Q

Cigarettes

A

Only product on market that when used as directed are FATAL

  • contain more than 4000 chemicals
  • on average lose 1 minute of life per each min spent smoke
225
Q

Nicotine

A

Psychoactive drug which is highly addictive

  • reaches brain 2x as fast as injected heroin
  • low doses acts as stimulant
  • high doses acts as sedative
226
Q

Health issues caused by tobacco use

A
  • heart disease and stroke
  • cancers
  • respiratory diseases
  • ulcers
  • increased wrinkles
  • decreased sexual arousal/damage to sperm
  • osteoporosis
  • loss of teeth and teeth supportive bone
  • anxiety/panic attacks
  • increased risk of death by fire
227
Q

Smoking is responsible for almost __ % of lung cancers

A

90!

228
Q

Mainstream smoke

A

Inhaled and then exhaled by smoker

- 8 to 9 times cigarette, 24 secs

229
Q

Side stream smoke

A

Burning end of cigarette not filtered by smoker’s lungs

  • burns for 12 mins and anyone can breathe it in
  • 85% of smoke that nonsmokers inhale
230
Q

Other types of tobacco

A
  • Hookahs

- E cigs

231
Q

Smoking cessation

A
  • wellbutrin
  • nicotrol inhaler
  • gums/lozenges
  • patch
232
Q

Preparing to quit smoking

A
  • decide positively that you want to quit
  • list all reasons and repeat often
  • begin to condition yourself physically
  • decide how you will quit
  • set target date
  • change your environment
  • DO IT

FRHD 1100 (2 decks)

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