Self Care, excluding nutrition

Question 1

Wellness

Answer 1

Lifestyle choices which optimize wellbeing.

Question 2

Wellbeing

Answer 2

Experience of health.

Question 3

Biopsychosocial model

Answer 3

Model which views disease and pain as being caused by issues with biologic, psychologic and social factors.

Question 4

Dimensions of wellness

Answer 4

Occupational, physical, social, intellectual, spiritual, emotional.

Question 5

Components of physical wellness

Answer 5

Physical activity, balanced nutrition, rest, hygiene, routine medical care.

Question 6

Types of physical activity

Answer 6

Cardiorespiratory, resistance, flexibility, neuromotor.

Question 7

Cardiorespiratory exercise

Answer 7

Exercise that increases the heart rate.

Question 8

Benefits of cardiorespiratory exercise

Answer 8

Increased stamina, decreased weight and decreased risk of heart disease, lung cancer, diabetes and stroke.

Question 9

Current recommendations for cardiorespiratory exercise

Answer 9

150 to 300 minutes of moderate intensity or 75 to 150 minutes of vigourous intensity.

Question 10

Resistance exercise

Answer 10

Contracting the muscles against resistance.

Question 11

Benefits of resistance exercise

Answer 11

Improves muscle tone, strength, stamina and bone density.

Question 12

Recommendations for resistance exercise

Answer 12

2-4 sets of 8-12 reps, 2-3 days per week.

Question 13

Major muscle groups for resistance exercise

Answer 13

Biceps, triceps, shoulders, chest, back, abs and quads.

Question 14

Flexibility exercise

Answer 14

Stretching and lengthening muscles.

Question 15

Benefits of flexibility exercise

Answer 15

Improves the range of motion.

Question 16

Static stretch

Answer 16

Slowly moving a muscle to the end of its range of motion, then holding it there.

Question 17

Dynamic movements

Answer 17

A gradual transition from one body position to the next with an increase in the range of motion.

Question 18

Ballistic stretch

Answer 18

A static or dynamic movement with the addition of bouncing at the end of the range of motion.

Question 19

Recommendation for flexibility exercise

Answer 19

2-4 reps per exercise, 2-3 days per week.

Question 20

Neuromotor exercise

Answer 20

Resistance and flexibility exercise with slow, focused movements and/or sustained body postures.

Question 21

Benefits of neuromotor exercise

Answer 21

Increased agility, balance and coordination and a decreased risk of falling.

Question 22

Examples of neuromotor exercise

Answer 22

Tai chi, pilates and yoga.

Question 23

Recommendations for neuromotor exercise

Answer 23

20-30 minutes, 2-3 times per week.

Question 24

Types of rest

Answer 24

Active or passive.

Question 25

Occupational wellness

Answer 25

Ability to balance work and leisure time, manage workplace stress and relationships.

Question 26

Burnout

Answer 26

Syndrome from chronic workplace stress. Focused on work and the people from work.

Question 27

Depersonalization

Answer 27

Cynicism, lack of empathy and detachment from emotions.

Question 28

First principle of massage application

Answer 28

Engage the core

Question 29

Second principle of massage application

Answer 29

Stack the joints

Question 30

Third principle of massage application

Answer 30

Use body weight and gravity

Question 31

Fourth principle of massage application

Answer 31

Use a variety of techniques

Question 32

Fifth principle of massage application

Answer 32

Hydrate and rest between clients

Question 33

Sixth principle of massage application

Answer 33

Maintain a consistent, reasonable workload

Question 34

Intellectual wellness

Answer 34

Continuous acquisition of knowledge, development and application of creative thinking.

Question 35

Emotional wellness

Answer 35

Capacity to be aware of, control and share emotions with others.

Question 36

Stress can be caused by what?

Answer 36

Environmental, societal, situational or chemical stressors.

Question 37

Eustress

Answer 37

Stress with demands that are within our ability to meet.

Question 38

Distress

Answer 38

Stress which is beyond our capacity to cope.

Question 39

Social wellness

Answer 39

Positive interactions with others and the use of communication skills.

Question 40

Spiritual wellness

Answer 40

Searching for one’s meaning and purpose.