test 2 Flashcards
Physical Wellness: 3
Body ability to respond or adapt to demands and stress of physical effort
Ability to perform moderate to vigorous physical activity without becoming overly tired
Choices helping us avoid illness and injuries
What does physical wellness promote: 3
Proper care of body
Health
Functioning
Why is physical fitness important:4
More easily meet physical demands of everyday living
Respond positively to increase physical demands under stressful conditions
Withstand physical challenges
Protect from disease
When does peak fitness occur:1
Late teens – early 20s
Sedentary lifestyle: 2
Lack of physical activity
Results with physical deterioration
Results of sedentary lifestyle: 6
Decreased energy
Decreased muscle tone
Decreased muscle mass
Decreased cardiovascular endurance
Decreased flexibility
Increased body fat
5 health related components of physical fitness
- cardiorespiratory endurance
- muscular strength
- muscular endurance
- flexibility
- body composition
cardiorespiratory endurance:1
- ability to perform prolonged, large muscle, dynamic exercise ate moderate-high intensity
muscular strength1
amount of force a muscle can produce with a single maximum effort
muscular endurance 1
ability to resist fatigue and sustain a given level of muscle tension
flexibility: 1
ability to move joints through their full range of motion
body composition 2
proportion of fat and fat free mass in body (muscle, bone and water)
skill related components to fitness
skill related components to fitness: 2
ability to perform sport-specific skills
may require, speed, agility, balance, coordination and reaction time
what does physics activity boost 3
concentration
memory
learning
average screen time of teens 2
- 7hrs and 22 mins - 43% waking hours
60% do not get recommended amount of physical activity
physical activity definition 2
any body movement carried out by the skeletal muscles and requiring energy
essential for health an health benefits
exercise definition 2
planned, structured, repetitive movement of the body intended to improve and maintain physical fitness
necessary to significantly improve physical fitness
how much exercise is enough factors 4
- depends on health status and goals
-moderate vs high intensity
- strive to become more active at least
- start slowly for weight management
exercise guidelines recommendations 4
- for adults 18-64
at least 10mins of moderate to vigorous intensity aerobic exercise most days
minimum of 150 mins/week
strength/resistance training 2 days/week
what are the Canadian physical activity stats: 2
2/3 are overweight
more than 80% are not active enough to achieve health benefits
obesity in canada 6
- 1/4 adults ate obese
- obesity rates re higher in men than women
- obesity is more prevalent among disadvantaged population groups
- 50% of adults believe they meet physical activity guidelines but only 16% do
- average adults only complete 12mins per day
36% are overweight
5 benefits of exercise
- cardiorespiratory function : improved heart, sexual function and vitality
- metabolism - efficiently generate energy from food
- body composition - healthy
- disease prevention and management
- improved psychological and emotional wellness
Benefits of exercise: disease prevention and management 3
- CARDIOVASCULAR DISEASE: sedentary life, smoking, abnormal blood fats, high bp, diabetes, obesity
-CANCER: suggested exercise reduces risk of some - colon, breast, uterine, lung
-OSTEOPOROSIS: exercise benefits in protecting against loss of bone density. weight bearing activity
benefits of exercise: improved psychological and emotional wellness 7
- reduced stress
reduced anxiety and depression
improved self image
learning and memory
enjoyment
improved immune function
prevention of injuries
exercise excuses/myths: 7
- requires too much time
- too busy
- to expensive
- have to everyday
- too late to start
- too boring
- people will laugh/stare
exercise- first steps: 5
- medical clearance
- basic principles
- selecting activity - should make sense for you ( expense, accessibility, time)
- 3 segment work out
- FITT
basic principles of physical training: 4
specificity: goals
progressive overload: progressive increase
reversibility: consistency is key
individual differences: limits to potential improvement
three segment work out 3
warm up
conditioning bout
cool-down
FITT
F= frequency- 48 hr recovery rule
I= intensity- heart rate, perceived exertion, talk test
T=Time- depends on goals and experience
T= type- aerobic vs anaerobic
exercise addiction: 2
- when commitment to exercise crosses line to dependency and compulsion
can create physical, social and psychological issues
anabolic steroids: what and risks 2
used to build muscle
can lead to heart attack, stroke, kidney failure, sterility, ulcers etc.
amphetamines; what and risks 2
- stimulants taken to mask fatigue and enhance short term performance
- nervousness, irritability and insomnia
diuretics: what and risks 2
- used to cause rapid weight loss
- muscle cramps, heart arrythmias, potassium deficiency, dehydration, electrolyte abnormalities
body image:2
how someone feels about their pwn physical appearance- closely linked to self esteem
exercise improves body image
substance use 2
- can have short term positive effects; lifting mood, relaxing, energy
-negative affects: increased anxiety, depression, overdose, damage to health
connections between dimensions of wellness and drug use/abuse 7
- physical
emotional
intellectual
interpersonal
spiritual
environmental
occupational
sociological definition of drugs 3
chemical substances that
- have direct affects on users functioning \
- potential to be abused
- have adverse consequences for individual/society
drugs definition:3
- chemicals intended to affect the structure/function of the body
- prescriptions, ver the counter, tobacco, caffeine
- illegal- coke, LSD, meth
addictive behaviour: 3
- any activity, substance, object or behaviour that becomes major focus of a persons life excluding other activity
- can harm the individual or others
illness
dependency: 1
addiction
how does addiction work 2
- when using addictive thing, rush of top;amine in brain, activating pleasure
- over time even thought releases dopamine
drug abuse
occurs when acceptable social standards of dress are violated
drug addiction 4 important characteristics 5 (aka)
- aka chemical dependency
- compulsive desire for drug
- need to increase dosage associated with psychological and physical dependence
- harmful effects to individual
- harm to society
5 characteristics of addictive behaviour
- reinforcement - pleasure, relieve negative states
- compulsion/craving
- loss of control
- escalation
- negative consequences
characteristics of people with addiction
- using as substitute of healthier coping strategies
- difficulty dealing with stress and painful emotions
- genetic predisposition involving variations in brain chemistry
- impulse control, self regulation, taking risks
when did study and science of drugs begin:
19th century
when did Canada pass drug laws regulating sales and manufacturing
1900s
who uses drugs 7
- all income/education levels
all ethnic groups
young=higher risk
males= 2x likely
thrill seeker
peer groups that accept drugs
higher in low socioeconomic status
why use drugs 3
experiment
escape
cope
drug risks 5
intoxication
unexpected side effects
unknown drug constituents
risks with injections
legal risks
long term drug use changes affecting brain : 6
- learning
- judgment
- decision making
stress
memory
behavior
what are psychoactive drugs1
alters consciousness or experience
commonly abused drugs 6
opioids
central nervous system depressants
central nervous system stimulants
cannabis
hallucinogens
inhalants
opioids 5
- receive pain, drowsiness, induce euphoria
- can have medical benefits - pain relief
- injected, absorbed from stomach, nasal membrane, intestines, lungs
-often cause dependence
- fentanyl, heroin, morphine, oxycodone
fentanyl 4
- 20-40 more potent than heroin
- 100 times more potent than morphine
- high risk of accidental overdose - small amount
mixed or laced
opioid crisis 3
more than 12 800 deaths 2016-2019
1 life every 2hrs
jan-mr 2019- 93% accidental - 76% male , young -middle aged adults
naloxone 4
- restore breathing in 2-5 mins
kick opioids off brain receptors and binding
reverse/block effects
only works with opioids
central nervous system depressants 4
- downers and anti anxiety- sedatives and tranquilizers
reduce anxiety, mood changes, impaired muscular coordination, slurring, drowsiness
anti anxiety, insomnia, seizures
valium, xanax, Ativan
central nervous system stimulants3
speed up the activity of nervous/muscular system
accelerated heart, increased bp, dilated pupils
cocaine, amphetamines, ritalin, ephedrine, caffeine
marijuana 6
- both depressant and psychedelic affects
- at least 421 ingredients -delta 9- tetrahydrocannabinol (THC)
once the most widely used illegal in Canada
respiratory damage
dependence may develop
withdrawal
THC 2
- fat soluble - stored in fatty tissue of body, brain and reproductive organs
- complete elimination log single dose may take 1 moth
when did marijuana become illegal
1923
when was recreational cannabis legalized
October 17, 2018
what is the recreational cannabis laws 3
- posses/share up to 30g
purchase from provincial retailer
grow up to 4 plants
medicinal marijuana effects 5
- treat nausea from cancer treatments
treats appetite loss for AIDS
treat pain from cancer and migraines
treats spasticity and seizures
treat eye pressure and Pain from glaucoma
hallucinogens 4
- altered perception, feeling and thoughts
LSD very powerful
flashback may occur after drug is entirely eliminated
LSD, mescaline, PCP, ketamine
inhalants 3
- effects ranging from heightened pleasure to delirium and death
volatile solvents, aerosols, nitrates, anesthetics
15-17 most likely to abuse
looking ahead approach for addiction 3
- puts individual ay centre of making sense of life
encourage reflection on goals, desires, needs, and resources
may involve changing social attitudes or policies that cause harm
love 2
one of the most basic profound human emotions
categorized as inauthentic/authentic
authentic love 8
- knowing the person
caring about their welfare
respect
dignity
responsibility
growth
commitment
trust
inauthentic love 6
need to be in charge
ridged and unrealistic expectations
conditional
untrusting
lack commitment
manipulative
range of love 4
3 dimensions
intimacy
passion
commitment
intimacy 3
not physics; about emotional closeness
they know your inner self and you know theirs
care about each others happiness
passion: 3
intensely positive feeling and desire for another
intense emotional, spiritual, intellectual attraction
spark/emotional high
commitment 4
intention to remain with another
decision made based on investments in relationship
responsibility to make relationship priority and invest continuously
determination in spite of trouble, disappointments and passion
characteristic of successful romantic relationships 6
- intimate familiarity- know each other goals concerns, hopes
fondness and admiration
connectedness- honour and appreciating their perspective
share sense of power- common ground
shared goals- incorporate each others into concept of relationships
open communication- honesty
challenges in romantic relationship 7
- honesty and openness
unique/premature commitment
unrealistic expectations
competitiveness
balancing time together and apart
jealousy
support
what age will half men and women have cohabitated
30
same sex relationships 1
- tend to be more equal
singlehood 3
- number is growing
education an careers cause delay
high divorce rates
marriage benefits and stats 3`
- affection, companionship, sex fulfilment, emotional growth, partnership
- 74% consider affairs immoral
15-18% will have an affair
becoming a parent 1
Marital satisfaction often declines
successful family characteristics 6
- commitment
appreciation
communication
time together
spiritual wellness
coping with stress and crisis
seperation/divorce 3
35% chance
one of life’s greatest stress events
children extra vulnerable to trauma
ending a romantic relationship 5
give fair chance
fair and honesty
tactful and compassionate
if rejected Gove time to resolve anger and pain
recognize value in experience
responses to conflict I relationships
- exit (aggression) - physically or psychologically, active and destructive
neglect (passive aggression) - minimizing or denying
loyalty (non-assertion) - constructive- remaining committed, choosing tout up with differences
voice (assertion) - constructive - seeking to talk openly and resolving
signs of abusive relationships 8
verbal putdowns
withholding love and affection
striking, hitting, pushing
physical/psychological threats
making promises and never keeping
unpredictable
extreme jealous and possessive
chronic hostility and sarcasm
communication 1
sending, recieving and understanding message
3 key communications
self disclosure- revealing personal info. friends often more than married
listening- trying to understand, essential
feedback - c constructive response to self-disclosure. positive=validating
non verbal communications 4
65-90%
transmission through means other than words
stand alone or accompany verbal
communicate feelings behind messages
types of non verbal behaviours 4
kinesics- looks, appearance, eye contact, body/facial expressions
haptics- touching - emphasize we know how they feel
paralanguage- vocal but nonverbal- tone, speed, use of silence - sarcasm, joking, threatening etc.
proxemics- how we use space- public, social, personal, intimate
alcohol 1
drink containing ethanol- typer produced through fermentation of grains, fruits or other sources
ethanol 2
psychoactive ingredient
central nervous system depressant
cost of alcohol related harm 2014
$14.6 billion
average 1st use of alcohol 2
13.4 years
44% grade 7-12
what % of crashes are because of alcohol
40%
what does alcohol increase risk of 6
- breast, colon, uterine, mouth, throat, stomach, pancreatic, liver cancer
liver disease - leading cause of death 24-34 yr olds
increased bp, bleeding, strokes abnormal heart
brain damage
weken bones
immune system
use of alcohol percents 4
78% in last year (2017)
83% 20-24
57% 15-19
79% 25+
alcohol effects on central nervous system 7
- slows brain functions and reaction time
- dulls alertness
- impairs body coordination
- intensifies emotions
- lowers inhibitions
- increases risk taking behaviours
- disrupts judgment and reasoning
alcohol absorption 3
water soluble and transported by blood
20% absorbed by stomach, 80% upper small intestine, rest in gastrointestinal tract
metabolized by liver
factors of speed of alcohol absorption 7
- weight
-sex - food intake
- beverage imbibed- carbonated absorbs faster
- speed of consumption
- alcohol concentration
- eventually all will be absorbed
factors of how fast someone will feel effects of alcohol 3
- lifetime alcohol consumption
frequency drinking
tolerance
blood alcohol concentration BAC 2
- measure of intoxication
determined by amount of alcohol consumed in given amount of time.
BAC 0.00-0.05 effects and metabolization time 3
slight change in feelings- relaxation/euphoria,
and decreased alertness
2-3 hrs to metabolize
BAC 0.05-0.10 effects and metabolization time 4
-emotional unstable- exaggerated feelings and behaviour
reduced social inhabitation
impairment of reaction and fine motor concentration
3-6 hrs to metabolize
BAC 0.10-0.15 and metabolization time 3
unsteady standing and walking
loss of peripheral vision
6-10 hrs
BAC 0.15-0.30 and metabolization time 4
- staggering gait
slurred speech
pain and sensory perception impaired
10-24 hrs
more than 0.30 4
- stupor/unconsciousness
anaesthesia
death risk 0.35+
24hrs+
2015-16 amount of hospitalizations caused by alcohol
77 000
alcohol causing violence percents 4
- 60% burns, drownings, homicides
- 1/3 suicides and 2/3 assaults
- 50% of domestic violence
- # 1 killer of teens is drinking and driving
women consuming alcohol low risk 5
no more than 10/week
no more than 2/day
feel effects more than men due to less water in body and less dehydrogenase (liver enzyme) to break down alcohol
higher risk to liver disease, pancreas damage and high bp and more deaths
menstrual hormones effects intoxication as well
men consuming alcohol low risk 3
higher risk to abuse
- no more than 15/ week
no more than 3/day
binge drinking 4
periodically drinking to intoxication
4+ for males and 3+ for females in 2hr period
more likely to using other substances.
more common in youth
social drinkers 1
drink occasionally even relatively frequently on social occasions
heavy drinkers 2
consume greater quantities of alcohol
more likely to become intoxicated
alcoholism 4
- chemical dependence
progressive preoccupation with drinking
leads to physical, mental, social disfunction
about 4% Canadians
acute alcoholics 2
trouble controlling use of alcohol
plan schedule around drinking
chronic alcoholic 2
lost control of drinking
impulsive behaviours- hiding/sneaking alcohol
warning signs of alcohol dependency 7
- drinking alone/secret
- using deliberately and repeatedly
uncomfortable without
escalating consumption
consuming heavily and in risky situations
drunk regularly
at unusual times -morning
alcoholism and family history 1
4x more likely to develop alcohol issues
hangover 3
caused by toxic products of breakdown, dehydration, and hormonal effete
- headache, shakiness, nausea, diarrhea, fatigue, impaired functioning
heart rate and bp increase - more vulnerable to heart attacks
alcohol poisoning 2
large amounts in short period raising BAC to lethal range.
using with other substances
who has highest rates of drinking and driving
20-24 year olds
alcohol and pregnancy 2
- any amount puts fetus at risk
- damage depends on amount and stage- early can cause fetal alcohol syndrome
potential consequences of long term alcohol abuse 3
- mental health issues- depression/suicide
- brain damage
- death
possible health benefits of alcohol 2
- light to moderate live longer than abstainer and abusers
- moderate (1f. 2m) may lower coronary heart disease, raise HDL, lower risk of diabetes high bp, strokes, arterial leg blockage, cognitive decline, benign prostate enlargement
