Self Care, excluding nutrition Flashcards
Wellness
Lifestyle choices which optimize wellbeing.
Wellbeing
Experience of health.
Biopsychosocial model
Model which views disease and pain as being caused by issues with biologic, psychologic and social factors.
Dimensions of wellness
Occupational, physical, social, intellectual, spiritual, emotional.
Components of physical wellness
Physical activity, balanced nutrition, rest, hygiene, routine medical care.
Types of physical activity
Cardiorespiratory, resistance, flexibility, neuromotor.
Cardiorespiratory exercise
Exercise that increases the heart rate.
Benefits of cardiorespiratory exercise
Increased stamina, decreased weight and decreased risk of heart disease, lung cancer, diabetes and stroke.
Current recommendations for cardiorespiratory exercise
150 to 300 minutes of moderate intensity or 75 to 150 minutes of vigourous intensity.
Resistance exercise
Contracting the muscles against resistance.
Benefits of resistance exercise
Improves muscle tone, strength, stamina and bone density.
Recommendations for resistance exercise
2-4 sets of 8-12 reps, 2-3 days per week.
Major muscle groups for resistance exercise
Biceps, triceps, shoulders, chest, back, abs and quads.
Flexibility exercise
Stretching and lengthening muscles.
Benefits of flexibility exercise
Improves the range of motion.
Static stretch
Slowly moving a muscle to the end of its range of motion, then holding it there.
Dynamic movements
A gradual transition from one body position to the next with an increase in the range of motion.
Ballistic stretch
A static or dynamic movement with the addition of bouncing at the end of the range of motion.
Recommendation for flexibility exercise
2-4 reps per exercise, 2-3 days per week.
Neuromotor exercise
Resistance and flexibility exercise with slow, focused movements and/or sustained body postures.
Benefits of neuromotor exercise
Increased agility, balance and coordination and a decreased risk of falling.
Examples of neuromotor exercise
Tai chi, pilates and yoga.
Recommendations for neuromotor exercise
20-30 minutes, 2-3 times per week.
Types of rest
Active or passive.
Occupational wellness
Ability to balance work and leisure time, manage workplace stress and relationships.
Burnout
Syndrome from chronic workplace stress. Focused on work and the people from work.
Depersonalization
Cynicism, lack of empathy and detachment from emotions.
First principle of massage application
Engage the core
Second principle of massage application
Stack the joints
Third principle of massage application
Use body weight and gravity
Fourth principle of massage application
Use a variety of techniques
Fifth principle of massage application
Hydrate and rest between clients
Sixth principle of massage application
Maintain a consistent, reasonable workload
Intellectual wellness
Continuous acquisition of knowledge, development and application of creative thinking.
Emotional wellness
Capacity to be aware of, control and share emotions with others.
Stress can be caused by what?
Environmental, societal, situational or chemical stressors.
Eustress
Stress with demands that are within our ability to meet.
Distress
Stress which is beyond our capacity to cope.
Social wellness
Positive interactions with others and the use of communication skills.
Spiritual wellness
Searching for one’s meaning and purpose.
