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mind body and wellness > test 1 > Flashcards

test 1 Flashcards

1
Q

Canadas food guide: 4

A

Half veggies and fruit
¼ protein
¼ whole carbs
Water

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2
Q

Ingredients list: 4

A

Most used to least used with misleading words

Fat= lard, shortening, oils, glycerides, tallow

Salt= msg, sodium, baking soda, baking powder, brine, kelp, soy sauce

Sugar= ends with “ose”

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3
Q

Nutrition labels values guide: 2

A

Less than 5% is a small amount
More than 15% is a lot

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4
Q

Enriched food meaning 1

A

loss nutrients from processing and wss replaced

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5
Q

Fortified food meaning 1

A

= more vitamins and minerals

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6
Q

What to remember when reading Nutrition labels: 5

A

Check serving size
Hidden sugars added
Fat content
Limit sat fats
Select whole wheat

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7
Q

How much water is needed: how to calculate

A

Body weigh in pounds DIVIDED by 2= required oz
60oz 1.77 L

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8
Q

Water: 2

A

Most Important
Transports nutrients

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9
Q

Minerals 3

A

Help regulate body function

Growth and maintenance

Anemia and osteoporosis when lacking/too much

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10
Q

Water soluble vitamins:2

A

Excess excreted
B and C

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11
Q

Fat soluble vitamins: 2

A

Stored in fat cells and liver
A,D,E,K

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12
Q

Cholestorol: 2

A

Comes from animal based protein sources

Bad for heart and circulatory system

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13
Q

Unsaturated/mono/polysaturated fats: 3

A

Mostly plant food
Liquid at room temp
Healthier

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14
Q

Saturated fats: 3

A

Foods of animal origin
Solid at room temperature
Coconut is only plant sourced sat fat

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15
Q

Fats: 1

A

Most concentrated form of food energy

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16
Q

Fibre: 2

A

Reduce risk of chronic disease

Intestinal health

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17
Q

Carbohydrates : 3 what, simple and complex carbs

A

Major source of energy
Simple carbs= sugar “ose”
Complex carbs= starches

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18
Q

How to calculate your proteins : 2 ways

A

Wight in pounds X 0.36 = grams needed
0.8 X weigh in kg = amount 43.5

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19
Q

Protein functions:

A

Help build, repair and maintain tissue,
Maintain chemical balance
Regulate formation of hormones antibodies and enzymes

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20
Q

Calories: 3

A

Unit of energy

Number of calories is measure of stored energy,

not burned stored as fat

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21
Q

What nutrients give energy: 3

A

Fat
Carbs
Protein

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22
Q

Process of digestion: 7

A

Partially broken down by being chewed/saliva

Travels to stomach

Broken down more by stomach acids/secretions

Moves through digestive tract mixed with muscular contractions and broekn by chemicals

Most absorption in small intestine with secretion from pancreas, gallbladder and lining

Large intestines reabsorb excess water

Solid waste go to rectum and out anus

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23
Q

Micronutrients definition and what are they:

A

Need in smaller quantities
Vitamins and minerals

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24
Q

Macronutrients definition and what are they:

A

Need in large quantities
Carbs, proteins, fats, water
Fibre

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25
Q

6 types of nutrients:

A

Carbohydrates
Proteins
Fats/Lipids
Water
Vitamins
Minerals

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26
Q

3 part breath: 2

A

3 parts of body, stomach (1), lungs (2) and Diaphragm

Inhalation, retention, exhalation , while passing through these three parts

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27
Q

Ways to manage stress: 5

A

3 part breathing
Yoga and taichi
Deep breathing
Guided meditation
Reframing

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28
Q

Psychological/somatic disease from stress:

A

Physical ailment that is mentally induced
Physical symptoms lacking medical explanation

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29
Q

3 phases of stress responses:

A

Fight or flight
Resistance
Process and Exhaustion

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30
Q

Fight or flight response: 3

A

Body prepares to cope

Warning stress is present

Cortisol released – helps body react to stress appropriately and provide energy

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31
Q

Stage of resistance 4

A

Body actively resists attempt to cope with stressor

Length of time stressor is with you is important

Prolonged/frequent stress increases cortisol

Increased risk of heart attack or stroke

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32
Q

Process and exhaustion stage: 2

A

Aka burnout
Body continuously trying to adapt to stressor can lead to illness

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33
Q

What is stress: 1

A

Physical and emotional response to events that threaten/challenge us

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34
Q

What is stressors: 2

A

Factors causing stress
Can be pleasant or unpleasant

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35
Q

Acute stress: 2

A

Bodys response to danger/event in immediate past/future

Most common

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36
Q

Chronic stress: 3

A

Caused by prolonged physical/emotional stress

More than can be coped with

Ex- living in poverty

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37
Q

Distress meaning: 2

A

Negative stress
Unpleasant or harmful

38
Q

Eustress meaning: 2

A

Positive stress
Pleasant or happy event

39
Q

Environmental stress: 4

A

External
Stress of daily life
Coming from external source
Family death, urgent deadlines, test

40
Q

Psychological stress: 4

A

Internal

Circumstances we perceive as being threatening to wellbeing

Puts strain on coping abilities

Fears, uncertainty, beliefs

41
Q

Optimal stress: 2

A

Motivational
Competitive edge

42
Q

What is the hierarchy of needs: 2

A

Goal of self-actualization
Must achieve one before moving to the next

43
Q

Maslows hierarchy of needs steps: 5

A

Physiological needs- food, clothes, shelter…

Safety Needs- security, employment, health

Love and belonging – friendship, intimacy, family

Esteem- respect, self-esteem,

Self-actualization- desire to become most that one can be

44
Q

Erik Erikson 8 stages of development:

A

Birth-1yr: trust vs mistrust
1-3 yrs : autonomy vs shame and self-doubt
3-6 yrs: initiative vs guilt
6-12yrs: industry vs inferiority
Adolescence: identity vs identity confusion
Young adulthood: intimacy vs isolation
Middle adulthood: generativity vs self absorption
Older adulthood: integrity vs despair

45
Q

EE: birth-1 year:

A

Trust vs mistrust
Being fed and comforted
Developing trust that others respond to your needs

46
Q

EE: 1-3 years:

A

Autonomy vs Shame
Toilet training
Exploration
Learning self-control without losing assertiveness

47
Q

EE: 3-6 years

A

Initiative vs guilt
Playful talking
Developing conscience
Not too inhibiting

48
Q

EE: 6-12 years:

A

Industry vs inferiority
School playing with peers
Learning value of accomplishment and perseverance

49
Q

EE: adolescence years

A

Identity vs identity confusion
Developing sense of who you are
Your needs, abilities, interpersonal style and values

50
Q

EE: young adulthood

A

Intimacy vs isolation
Living and share intimately with others
Sexual relationships

51
Q

EE: middle adulthood

A

Generativity vs self absorption
Doing things for others
Parenting and civic duties

52
Q

EE: older adult hood

A

Integrity vs despair
Affirming value of life and ideals

53
Q

Spiritual wellness: 3

A

provides an ethical path to personal fulfilment that includes connectedness with self, others and a higher power or larger reality

Search for meaning/purpose

Linked to longer life expectancy, better physical health and emotional health

54
Q

Self concept: 3

A

Idea of self

From beliefs about ourselves

Response of others

55
Q

Defence and coping mechanisms: 8

A

Projection
Repression
Denial
Passive aggressive behaviours
Displacement
Rationalization
Substitution
Humour

56
Q

Projection:

A

Feelings towards self are displaced towards others
Unconsciously attribute thoughts, feelings, behaviours onto others

57
Q

Repression:

A

Blocking unpleasant feeling, idea or memory
Consciously or unconsciously

58
Q

Denial:

A

Refusing to admit to self what you know to be true

59
Q

Passive aggressive behaviours:

A

Hostility towards someone
Uncooperative or passive

60
Q

Displacement:

A

Shifting feelings about a person to another

61
Q

Rationalization:

A

Giving false, acceptable reason when real reason is unacceptable

62
Q

Substitution:

A

Deliberately replacing frustrating goal with one more attainable

63
Q

Humour:

A

Finding something funny in inappropriate situations

64
Q

Optimism: 2

A

Tend to look on more favorable side of situations
Expect positive outcomes

65
Q

Pessimism:3

A

Expect repeated failure/rejection
Feel they deserve it
Learned at young age- symptom/cause of depression

66
Q

Mental health:3

A

State of well-being which every individual realizes own potential

Can cope with normal stresses, work productively, and contribute to community

Striking balance between aspects of life

67
Q

Mental illness:2

A

Refers to variety of mental disorders that can be diagnosed

Conditions characterized by alternations in thinking, mood, behaviour, functioning etc

68
Q

Anxiety disorders:

A

Fear
Fear that is disproportionate to danger
Most common

69
Q

Type of anxiety disorders:4

A

Simply/specific phobia
Social phobia (social anxiety)
Panic disorders
OCD – obsession and compulsion
Ptsd

70
Q

what are Mood disorders:

A

Emotional disturbances intense and persistent enough to affect normal function

71
Q

Types of mood disorders: 3

A

Depression
Bipolar disorder
Schizophrenia

72
Q

Depression 3

A

More women than men
SAD- seasonal affective disorder
8% Canadians

73
Q

Bipolar disorder:

A

Equal suffering
Alternating periods of depression and mania

74
Q

Schizophrenia:

A

Disorganized thoughts
Inappropriate emotion
Delusion
Auditory hallucination
Deteriorating social and work function

75
Q

Health meaning: 2

A

Not being physically sick
Not decided- something that happens to you

76
Q

Wellness meaning: 2

A

State of complete physical, mental and social well being

Determined by decisions made and how you live

77
Q

12 key determents of health:

A

Income and social status
Education and literacy
Social environments
Personal health practices and coping skills
Biology and genetic
Gender
Social support networks
Employment and working conditions
Physical environment
Healthy child development
Health services
Culture

78
Q

7 dimensions of wellness:

A

Physical
Emotional
Intellectual
Interpersonal/social
Spiritual
Environment
Occupational

79
Q

Physical wellness:3

A

Exercising
Eating well
Regular checkups

80
Q

Emotional wellness:4

A

Optimism
Trust
Self esteem
Confidence

81
Q

Intellectual wellness:4

A

Openness
Capacity to question
Ability to think critically
Motivation

82
Q

Interpersonal wellness:3

A

Communication skills
Capacity for intimacy
Maintain satisfying relationships

83
Q

Spiritual wellness:5

A

Capacity of love
Compassion
Forgiveness
Joy
Fulfillment

84
Q

Environmental wellness: 4

A

Clean natural resources
Sustainable development
Recycling
Reduce pollution

85
Q

Occupational wellness: 1

A

Satisfying job

86
Q

Values:

A

Things that matter to us and guide our daily behaviours, activities and decisions

Ever-changing

87
Q

Short term goals:

A

Smaller and manageable
6-month
Lead to long-term

88
Q

Long term goals

A

May last lifetime

89
Q

SMART goal model:

A

S= specific
M= measurable
A= achievable or attainable
R= relevant/realistic - reward
T= timed

90
Q

Locus of Control: internal

A

people believing they’re in control of their own life

91
Q

Locus of control: external:

A

Believe factors beyond their control determine course of life

mind body and wellness (2 decks)

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