Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
621 Cards in this Set
- Front
- Back
|
What is health? (WHO 1948)
|
A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity
|
|
|
What is health? (WHO 1986)
|
Seen as a resource for everyday life, Health is a positive concept emphasizing social and personal resources, as well as physical capabilities
|
|
|
What type of construct is wellness?
|
Individual
|
|
|
What is wellness?
|
The ability to live life fully with meaning and vitality
|
|
|
What is wellness largely determined by?
|
Decisions you make about how you live your life
|
|
|
Is wellness a static goal?
|
No, a continuous process of change and growth
|
|
|
What are the seven dimensions of wellness?
|
Physical, interpersonal or social, mental or intellectual, occupational, emotional, environmental, and spiritual
|
|
|
What does physical wellness require?
|
Healthy eating, exercise, learning about disease, and regular check-ups
|
|
|
What does physical wellness influence?
|
Health related quality of life
|
|
|
What is health related quality of life?
|
Personal sense of physical and mental health, requiring a full range of domains and abilities
|
|
|
What does interpersonal wellness involve?
|
Learning effective communication skills, developing the capacity for intimacy, and cultivating a support wellness
|
|
|
What does interpersonal wellness require?
|
Participating in and contributing to your community, country and world
|
|
|
What does mental wellness include?
|
An openness to new ideas, a capacity to think critically, and to learn new skills
|
|
|
What does mental wellness require?
|
The ability to process and use information
|
|
|
What is occupational wellness?
|
A sense of personal satisfaction derived from career and career development
|
|
|
What does occupational wellness involve?
|
Attaining a work/ life balance
|
|
|
What does emotional wellness include?
|
Optimism, trust, self-esteem, self-control and an ability to monitor and share feelings
|
|
|
What does emotional wellness require?
|
Monitoring feelings, identifying obstacles to emotional well-being, and finding solutions to your emotional problems
|
|
|
What does environmental wellness involve?
|
The health of the planet and environment, and taking action, doing what you can to eliminate hazards
|
|
|
What does environmental wellness require?
|
Learning about and protecting yourself
|
|
|
What does spiritual wellness include?
|
Having a set of guiding beliefs, principles and values giving life meaning
|
|
|
What does spiritual wellness involve?
|
The capacity for love, compassion, forgiveness, joy, hope, and fulfillment
|
|
|
What is spiritual wellness a resource for?
|
Decreasing personal stress
|
|
|
What is an infectious disease? Examples?
|
Communicable from one person to another. Tuberculosis, diptheria, common cold, HIV, AIDS, SARS, H1N1
|
|
|
What is a chronic disease? Examples?
|
Develop and come worse over a period of time, caused in part or totally by lifestyle factors. Cancer, heart disease, stroke
|
|
|
What did the adoption of vaccinations and development of antibiotics allow?
|
The control of major infectious diseases, controlling morbidity and mortality
|
|
|
What is morbidity?
|
The presence of illness or disease
|
|
|
What is mortality?
|
Death
|
|
|
What do people expect from modern medicine?
|
That is can cure any illness
|
|
|
What are common modern health threats?
|
Chronic diseases
|
|
|
What is the best course of action when referring to chronic diseases?
|
Prevention
|
|
|
Health in Canada is better in what region?
|
In and west of Ontario
|
|
|
When does life expectancy increase?
|
When levels of education increase, and unemployment levels decrease
|
|
|
What is the Pan-Canadian Healthy Living Strategy goal?
|
Decrease chronic diseases by addressing risk factors and societal conditions that contribute to them
|
|
|
What type of approach does the Pan-Canadian Healthy Living Strategy use?
|
Population health approach
|
|
|
What does the Pan-Canadian Healthy Living Strategy consider?
|
Personal behaviour, social influences, economic influences, environmental influences, and lifestyle choices
|
|
|
What does the Pan-Canadian Healthy Living Strategy emphasize?
|
Healthy eating, physical activity, healthy weights
|
|
|
What are common health goals of students?
|
Eliminate or reduce alcohol consumption, stop smoking, eliminate or reduce caffeine consumption, develop better sleeping patterns, increase physical fitness, and eat more nutritiously
|
|
|
What must individuals know when changing behaviour?
|
That a behaviour is associated with or causes health problem
|
|
|
What must individuals understand when changing behaviour?
|
That the behaviour makes them susceptible to health problems
|
|
|
What must individuals recognize when changing behaviour?
|
That risk reduction strategies exist that can decrease their risk for the health problem
|
|
|
What must individuals believe when changing behaviour?
|
That the benefits of the newly adopted behaviour will be more reinforcing than the behaviour given up
|
|
|
What must individuals feel when changing behaviour?
|
That significant others want them to alter their high-risk health behaviours and will support their eforts
|
|
|
What is another name for the Transtheoretical Model for Behavioural Change?
|
Stages of Change
|
|
|
How many stages does the Transtheoretical Model for Behavioural Change have?
|
Six predictable stages
|
|
|
What is precontemplation?
|
No intention of changing behaviour within the next six months
|
|
|
What is contemplation?
|
Aware of the problem, see themselves taking action within the next six months
|
|
|
What is preparation?
|
Plan to take action within a month, have already started to make small changes
|
|
|
What is action?
|
Plans for change are implemented, made and sustained for six months
|
|
|
What is maintenance?
|
New behaviour maintained for at least six months, lasting 6 months to 5 years
|
|
|
What is termination?
|
Exiting the cycle of change, new habits are well-established and efforts are complete after 5 years
|
|
|
What does psychosocial health encompass?
|
Mental, emotional, social and spiritual dimensions of health
|
|
|
What is psychological normality?
|
Close to average
|
|
|
Can psychological health be determined based on symptoms?
|
No
|
|
|
What is the negative definition of psychological health?
|
Absence of mental sickness
|
|
|
What is the positive definition of psychological health?
|
The presence of mental wellness
|
|
|
Who was studied in the development of the hierarchy of needs?
|
Individuals who lived full lives
|
|
|
What are the five steps in the hierarchy of needs?
|
Psychological needs, safety, love and belonging, esteem, and self actualization
|
|
|
What does the hierarchy of needs describe?
|
An ideal of mental health
|
|
|
According to the hierarchy of needs, what is psychological health characterized by?
|
Realism, acceptance, autonomy, capacity for intimacy, and creativity
|
|
|
What is self-actualization?
|
An ideal to strive for
|
|
|
What is important about feeling comfortable with yourself?
|
Experiencing the full range of human emotion but are not overcome by them
|
|
|
What is important about interacting with others?
|
Being able to give and receive love, having satisfying relationships
|
|
|
What is important for meeting the demands of life?
|
Responding appropriately to problems, accept responsibility, establish realistic goals
|
|
|
Where should there be balance in your life?
|
All aspects
|
|
|
What is resilience?
|
The ability to recapture a sense of psychological wellness within a reasonable time after encountering a difficult situation
|
|
|
What can an increased self esteem offset?
|
Self destructive behaviour
|
|
|
What is a balanced self esteem?
|
A balance between yourself and your idealized self
|
|
|
What are the traits of hardiness?
|
High level of commitment to something or someone, a sense of control, welcoming challenge
|
|
|
What is depression? (Mosby 1997)
|
An emotional state characterized by feelings of sadness, melancholy, dejection, worthlessness, emptiness and hopelessness that are inappropriate and out of proportion to reality
|
|
|
When does depression become an illness?
|
When feelings of sadness and emptiness are severe, last for several weeks, and begin to interfere with aspects of one's life
|
|
|
Are women or men more likely to be clinically depressed?
|
Women are twice as likely
|
|
|
How many depressed people seek help?
|
35%
|
|
|
What is primary depression?
|
Begins for no apparent reason and is likely caused by brain chemistry
|
|
|
What is secondary depression?
|
Developing depression after a period of difficulty
|
|
|
What is dysthymia?
|
Mild or moderate depression for two or more years or more in adults, one year or more in children
|
|
|
What is the most effective depression therapy?
|
Psychotherapy and medications
|
|
|
What is psychotherapy?
|
Cognitive-behavioral therapy teaching to recognize and deal with life situations in a constructive fashion
|
|
|
What is drug therapy?
|
Use of antidepressive medications
|
|
|
What are the classes of antidepressant medications?
|
MAO's, TCA's, SSRI's, and SNRI's
|
|
|
What are other treatment options for depression?
|
Physical activity, electroconvulsive therapy, and other complimentary treatments
|
|
|
What is suicide often associated with?
|
Severe depression
|
|
|
What do suicidal individuals tend to become?
|
Overwhelmed by self destructive emotions
|
|
|
What do most suicidal individuals have?
|
Depressive disorders
|
|
|
What is mania?
|
Characterized by excessive elation, irritability, talkativeness, inflated self esteem, expansiveness
|
|
|
What is bipolar disorder?
|
Alternating periods of depression and mania?
|
|
|
What is bipolar often treated with?
|
Mood stabilizers
|
|
|
Who is most often diagnosed with bipolar?
|
Men and women in equal numbers
|
|
|
What does schizophrenia involve?
|
A disturbance in thinking and perceiving reality
|
|
|
What are symptoms of schizophrenia?
|
Disorganized thoughts, inappropriate emotions, delusion, hallucinations, and deteriorating functioning
|
|
|
How common in schizophrenia?
|
1 in 100 people
|
|
|
How intense are anxiety disorders?
|
Often debilitating, people often think they're going to die
|
|
|
How long does anxiety last in anxiety disorders?
|
Long lasting, persisting after the danger or event has passed
|
|
|
Does anxiety affect basic life?
|
Causes significant interference with life
|
|
|
What are anxiety disorders?
|
Group of disorders which affect behaviour, thoughts, emotions, and physical health
|
|
|
How common are anxiety disorders?
|
1 in 10 people
|
|
|
Who are anxiety disorders most common in?
|
Females
|
|
|
What is a simple phobia?
|
Persistent and excessive fear of a specific object, activity or situation
|
|
|
What is a social phobia?
|
Feelings of dread or embarrassment while being observed by others
|
|
|
Who does panic disorder affect?
|
2 Million Canadians
|
|
|
Who commonly seeks help for panic disorder?
|
67% of women affected
|
|
|
What is panic disorder characterized by?
|
Panic attacks with severe physical symptoms
|
|
|
What is agoraphobia?
|
Fear of being in places and situations which would be difficult to escape from or find help in
|
|
|
What is generalized anxiety disorder?
|
Intense and nonspecific anxiety for at least 6 months often out of proportion to the situation
|
|
|
What is GAD often accompanied with?
|
Depression
|
|
|
What is OCD characterized by?
|
Obsessions, recurrent intrusive thoughts and compulsive behaviour aimed at reducing anxiety associated with the obsession
|
|
|
What is PSD?
|
Reaction to severely traumatic events that produce a sense of terror or helplessness
|
|
|
What is PSD characterized by?
|
Reliving traumatic events through dreams, flashbacks, and or hallucinations
|
|
|
What is PSD often accompanied by?
|
Sleep disturbances, withdrawal, and symptoms of anxiety and depression
|
|
|
When do symptoms of PSD begin?
|
Usually within 3 months of the event
|
|
|
What is the biological medical model?
|
Mind's activity depends on the brain whose composition is genetically determined, still acknowledging influences of environment and learning
|
|
|
What is the biological medical model common treatment?
|
Pharmacological treatments
|
|
|
What is the behavioral model?
|
Focusing on what people do rather then brain chemistry, analyzed in terms of stimulus, reinforcement and response
|
|
|
What is the behavioral model's common treatment?
|
Exposure
|
|
|
What is the cognitive model?
|
Behaviour results from complex attitudes, expectations and motives
|
|
|
What is the cognitive model's common treatment ?
|
Cognitive, changing negative thoughts
|
|
|
What is the psychodynamic model?
|
Emphasizes thoughts, unconscious emotions, ideas, impulses, and the role in the past in changing the present
|
|
|
What is the psychodynamic model's common treatment?
|
Interpersonal, humanistic, existential, experimental
|
|
|
What does the cognitive behavioral therapy emphasize?
|
Exposure as well as changing problematic patterns of thinking
|
|
|
What does the cognitive behavioural therapy involve?
|
Approximately 10 sessions with a therapist plus homework
|
|
|
What is cognitive behavioural therapy combined with?
|
Drug therapy for treatment of depression, anxiety, and schizophrenia
|
|
|
What is a stressor?
|
Situations that trigger physical and emotional reactions
|
|
|
What is a stress response?
|
Reaction to the stress/ stressor
|
|
|
What is stress?
|
The general physical and emotional state that accompanies stress response
|
|
|
What control systems are responsible for the physical response of stress?
|
Nervous system and endocrine system
|
|
|
What division of the nervous system is in control during relaxation, digestion, energy storage, growth and promotion?
|
Parasympathetic division
|
|
|
What division of the nervous system is in control during arousal and emergency situations?
|
Sympathetic divison
|
|
|
What does the sympathetic division of the nervous system release?
|
Norepinepherine, commanding the body to mobilize energy resources
|
|
|
What is the endocrine system?
|
System of glands, tissues and cells releasing hormones and other chemical messangers
|
|
|
What does the endocrine system prepare the body for?
|
Responding to a stressor
|
|
|
What happens to the hypothalmus when stressed?
|
Releases chemicals to the pituitary gland, releasing ACTH into the bloodstream
|
|
|
What happens when adrenocorticotropic hormone reaches the adrenal glands?
|
Releases cortisol and other key hormones into the bloodstream
|
|
|
What does the sympathetic nerves instruct adrenal glands to do?
|
Release epinepherine, triggering several bodily functions
|
|
|
What is homeostasis?
|
A state in which blood pressure, heart rate, hormone levels, and other vital functions are maintained within a narrow range of normal
|
|
|
What initiates the restoration of homeostasis?
|
The parasympathetic division of the autonomic nervous system
|
|
|
What is the fight or flight response?
|
A survival mechanism that is part of out biological heritage
|
|
|
What does fight or flight prepare the body for?
|
Physical action whether or not it is an appropriate response
|
|
|
What is tend and befriend?
|
Response to stress with social and nuturant behaviour
|
|
|
Who is tend and befriend characteristic of?
|
Females
|
|
|
What is GAS?
|
General adaptation syndrome (for stress)
|
|
|
What is the alarm stage of GAS?
|
Initial stressor, flight or fight response, body is prepared to deal with crisis, more susceptible to disease
|
|
|
What is the resistance stage of GAS?
|
Continued stress, new level of homeostasis achieved
|
|
|
What is the exhaustion stage of GAS?
|
Prolonged exposure o stress, considerable amount of resources utilized in previous stages, resulting in psychological exhaustion and low resistance to disease
|
|
|
What is allostatic load?
|
Long term wear and tear of the stress response, exposure to stress hormones linked to health problems
|
|
|
What is allostatic load dependent on?
|
Genetics, life experiences, emotional and behavioural responses to stressors
|
|
|
What is high allostatic load linked with?
|
Heart disease, hypertension, obesity, decreased brain and immune function
|
|
|
What is psychoneuroimmunology?
|
The study of the interactions among the psychological processes and the nervous and immune systems
|
|
|
How does stress affect health?
|
Impairing the immune system
|
|
|
What is acute stress?
|
Enhancement of immune response
|
|
|
What is chronic stress?
|
Negative effects on immunity
|
|
|
What are conditions associated with short term stress?
|
Colds, infections, headaches, stiffness, allergies, stomach ache
|
|
|
What are conditions associated with long term stress?
|
CV disease, high blood pressure, impaired immune, type 2 diabetes, cancer, and psychological problems
|
|
|
How common is high and very high stress in youth?
|
1 in 5 youth
|
|
|
What are the top youth stressors?
|
School, money, body appearance
|
|
|
How many youths keep their problems to themselves?
|
42%
|
|
|
How many youths routinely seek help with stress?
|
19%
|
|
|
How many Canadians are self identified workaholics?
|
31%
|
|
|
How many Canadians worry they don't spend enough time with family and friends?
|
65%
|
|
|
How many Canadians reported not having enough time for fun?
|
56%
|
|
|
Does working more increase quality of life?
|
Not usually
|
|
|
What are the traits of a workaholic?
|
Unsatisfying work/ life balance, working more hours than average, working doesn't give a sense of accomplishment, feelings of stress, stuck in a routine, inability to finish a to do list, exaggerated sense of work's role in life
|
|
|
What is subcutaneous fat?
|
The fat located just beneath the skin, accounts for about 80% of body fat
|
|
|
What is visceral fat?
|
The fat surrounding internal organs
|
|
|
What is ectopic fat?
|
The fats located on or within the internal organs
|
|
|
Most weight problems are attributed to what?
|
Lifestyle problems
|
|
|
What is a major cause of being overweight or obese?
|
Slow weight gain
|
|
|
Who is weight management important for?
|
Everyone
|
|
|
What is overweight?
|
Having a body fat that falls above the recommended range for good health
|
|
|
What is obesity?
|
The condition of having a BMI of 30 or higher, of having a body fat percentage of 25% or higher in men and 33% or higher for women
|
|
|
What is the best time to adopt healthy behaviour?
|
Childhood and early adulthood
|
|
|
What is body image?
|
The mental representation a person holds bout his or her body at any given moment in time, consisting of perceptions, images and thoughts, attitudes and emotions about the body
|
|
|
Low self-esteem and negative emotions often accompany what?
|
Weight problems
|
|
|
What does a good body image involve?
|
Setting realistic goals, engaging in positive self talk, and stopping the negative self talk, and problem solving
|
|
|
What is often used as a coping mechanism?
|
Food
|
|
|
What are healthy coping mechanisms?
|
Fostering communication skills, learning to manage interpersonal conflict, creating and maintaining healthy relationships, using food properly, obtaining adequate amounts of sleep
|
|
|
What is developing a positive body image important for?
|
Psychological wellness
|
|
|
What are people with negative body images more likely to do?
|
Diet destructively, eat compulsively, or develop other forms of disordered eating
|
|
|
What does the average model weigh in comparison to the average woman?
|
Thinner then 95% of the population, and weighs 23% less then the average woman
|
|
|
What percentage of girls described themselves as beautiful?
|
4%
|
|
|
What percentage of women feel pressure to be beautiful?
|
72%
|
|
|
What is reflected appraisal?
|
We see ourselves as others see us or as we think they do, which are perceived reactions. Females tend to attach more importance to physical appearance then males, the link between how we see ourselves and how others see us.
|
|
|
What is social comparison?
|
Rating ourselves in relation to others, points awarded for similarities, points deducted for differences, which can be dangerous. Usually based on standards set by popular culture.
|
|
|
When speaking about weight and weight management, what CAN\T you change?
|
Heredity, body weight and body shape, which are both influences by heredity.
|
|
|
When speaking about weight and weight management, what CAN you change?
|
Lifestyle, individuals can engage in regular physial activity, obtain adequate nutrition, maintain healthy eating habits
|
|
|
What is the weight trend in Canadian children?
|
Increasingly overweight and obese
|
|
|
What percentage of children are overweight or obese?
|
Overweight: 19.8%, obese 11.7%, 31.5% in total
|
|
|
What is childhood obesity linked to?
|
Insulin resistance, type 2 diabetes, discrimination, and decreasing social well being
|
|
|
What is the general purpose of CHAMP?
|
To develop, implement, and assess the effectiveness of a lifestyle intervention for obese pre-pubescent children at risk for type 2 diabetes and their families
|
|
|
What are the specific objectives of CHAMP?
|
Primary Objective: To increase physical activities during and following the intervention, as well as to improve psychological outcomes, and dietary patterns and self-efficacy.
|
|
|
Who were the participants in CHAMP?
|
(2008)- 8 females, 7 males aged 8-14
(2009)- 12 females, 7 males, aged 10-12 With a BMI in the 95th percentile |
|
|
What was the CHAMP intervention?
|
4 week group based lifestyle intervention, with monthly post-intervention "booster sessions", with follow up assessments at 6 and 12 months
|
|
|
What did the CHAMP intervention consist of?
|
Group based physical activity for children, group-based educational sessions related to nutrition, physical activity, and behaviour modification, weekly training sessions for guardians, and post-intervention support for children and families
|
|
|
What were the CHAMP program details?
|
4 week program, from 9am-4pm. Transportation was provided, and family members attended a total of 4 weekend family education sessions (10am-2pm). The program was $200 dollars, and included field trips, but no food.
|
|
|
What was each week at CHAMP?
|
Week 1: sports week, week 2: healthy eating around the clock, week 3: olympic week, week 4: adventure week
|
|
|
How did CHAMP recruit families?
|
Physicians, newspapers, radio, posters displayed in community settings, additional poster locations, television
|
|
|
What were the three research components of CHAMP?
|
Initial meeting including a DXA scan, consent, ascent. Then fasting blood work and physical assessment, followed by a phone conversation with a CHAMP dietitian.
|
|
|
What is nutrition?
|
The science of food and how the body uses it in health and disease
|
|
|
What does nutrition do for the body?
|
Provides the body with nutrients required to produce energy, repair damaged tissue, and promote tissue growth, and regulate physiological processes
|
|
|
What does choosing a healthy diet include?
|
Knowing which nutrients are necessary and in which amounts, and translating those requirements into a diet consisting of foods you like and are available/affordable to you
|
|
|
What is the best diet?
|
The one you can live with forever
|
|
|
What is a kilocalorie?
|
The amount of energy it takes to raise 1L of water by 1 degree Celcius
|
|
|
What does the body require?
|
Essential nutrients: fats, proteins, carbohydrates, vitamins, minerals and water
|
|
|
What does essential mean in reference to health?
|
these substances must come from foods, because body is unable to manufacture them (or not enough to meet the physiological needs)
|
|
|
How does the body obtain nutrients?
|
Through digestion
|
|
|
How much energy is provided by each nutrient?
|
Fats provide 9 calories per gram, proteins provide 4 calories per gram, and carbohydrates provide 4 calories per gram
|
|
|
How are excess nutrients stored?
|
Converted into fat and stored int he body
|
|
|
Where are proteins found?
|
In every living cell
|
|
|
What do proteins do?
|
Promote growth and maintenance of body tissues, and form important parts of blood, enzymes, some hormones, and cell membranes
|
|
|
What are are proteins components of?
|
Muscles and connective tissues, made up of amino acid chains
|
|
|
What is a complete protein?
|
Foods that contain 9 essential amino acids
|
|
|
What is an incomplete protein?
|
Foods that contain less than 9 essential amino acids
|
|
|
How many amino acids are there?
|
20 amino acids
|
|
|
How do proteins help with weight management?
|
The consumption of protein with carbohydrates delays carbohydrate absorption and attenuates the body's insulin response, also proteins tend to more satisfying than carbohydrates
|
|
|
What percentage of energy should come from proteins?
|
Over 15%, or muscle loss can occur
|
|
|
Do high protein diets lead to weight loss?
|
They do not unless calorie intake is also reduced
|
|
|
What do fats help with?
|
The absorption of fat-soluble vitamins A, D, E, K, as well as cushioning out internal organs and bones
|
|
|
What are the forms of dietary fats?
|
Saturated fats, monounsaturated fats, and polyunsaturated fats
|
|
|
What are saturated fats?
|
Typically solid at room temperature, found naturally in animal products
|
|
|
What are monounsaturated fats?
|
Typically liquid room temperature, usually come from plant sources
|
|
|
What are polyunsaturated fats?
|
Typically liquids at room temperature, usually from plant sources, including 2 essential fatty acids
|
|
|
What are trans fatty acids?
|
Unsaturated fatty acids
|
|
|
What are trans fatty acids used for?
|
Increasing the stability of oil so it can be reused for deep frying to increase the texture of foods, and to increase the shelf life
|
|
|
What is low density lipoprotein?
|
LDL is a "bad cholesterol" in which saturated and trans fatty acids increase in blood levels, unsaturated fatty acids decrease in blood levels.
|
|
|
What is high density lipoprotein?
|
HDL is a "good cholesterol" which may increase monounsaturated fatty acids in blood levels, and trans fatty acids may decrease in the blood levels in large amounts
|
|
|
How does fats effect weight management?
|
High fat diets contribute to the most cardiovascular disease, as well as coronary heart disease
|
|
|
Which fats are healthiest in the diet?
|
Unsaturated fats, mono and poly, as well as omega-3 fats
|
|
|
What are carbohydrates?
|
Sugars, primary energy source, supplying energy to cells in the brain,nervous system, and blood, occurring in three forms?
|
|
|
What are the three main forms of carbohydrates?
|
Monosaccharides, disacchharides, and polysaccharides
|
|
|
What are starches?
|
They are among the most important sources of dietary carbohydrates, found primarily in grains, legumes, and yams
|
|
|
What are complex carbohydrates?
|
Unrefined whole grains, high in fibre, vitamins, minerals and other compounds, taking longer to digest and entering the bloodstream more slowly
|
|
|
What is fibre?
|
Nondigestable carbohydrates provided by planes, that pass through the intestinal tract and provide bulk for feces in large intestine
|
|
|
What are the two types of fibre?
|
Soluble and insoluble
|
|
|
What is soluble fibre?
|
Turns to a gel in the intestinal tract, binds to liver bile made from body's cholesterol, helps decrease blood glucose and cholesterol levels
|
|
|
What is insoluble fibre?
|
It absorbs water in the intestinal tracts, increase in fecal bulk, and helping prevent constipation.
|
|
|
What are vitamins?
|
Organic micronutrients are required in small amounts for normal growth, reproduction, and maintenance of health
|
|
|
What do coenzymes do?
|
Facilitating action of enzymes to help initiate a variety of body responses, such as energy production, use of minerals, growth of healthy tissues
|
|
|
How many vitamins are essential to the body?
|
13 essential vitamins, 4 fat soluble and 9 water soluble
|
|
|
is it possible to retain toxic amounts of vitamins?
|
Water soluble vitamins in excess are excreted in urine, while fat soluble vitamins may be held in the body in toxic amounts
|
|
|
Which vitamins are fat soluble?
|
A, D, E and K
|
|
|
Which vitamins are water soluble?
|
8 vitamin B complexes, and vitamin C
|
|
|
What are minerals?
|
Inorganic micronutrients which compose about 5% of the body
|
|
|
What are minerals used for?
|
Function primarily as structural elements in teeth, muscles, hemoglobin and hormones, and are also critical in the regulation of muscle contraction, heart function, blood clotting, protein synthesis, and red blood cell formation.
|
|
|
How many minerals are necessary in the body?
|
17
|
|
|
What are major minerals?
|
Macrominerals, where the body needs greater then 100 mg per day, therefore existing in relatively high amounts in the tissues.
|
|
|
What are trace minerals?
|
Microminerals in which the body requires relatively small amounts, also located in the tissues of the body, essential for good overall health
|
|
|
What is our most essential nutrient?
|
Water
|
|
|
What is water used for in the body?
|
Used in digestion and absorption, provides medium for nutrient and waste transport, controls body temperature, and regulates nearly all of the body's chemical reactions
|
|
|
How much water is needed per day for health?
|
About 13 cups for males, and about 9 cups for females
|
|
|
How often should you eat?
|
Every 2-3 hours, helping prevent hunger, and may help control blood glucose level and weight
|
|
|
Which hormones trigger hunger?
|
Leptin and ghrelin
|
|
|
How important is food in regards to weight management?
|
Attributes 80-90% of it`
|
|
|
What is a major predictor for weight loss?
|
Adherence to the diet, must be individualized
|
|
|
What doubles a chance of diet success?
|
Keeping a food diary
|
|
|
How can you re-engineer your food environment?
|
Use smaller bowls, plates, utensils, keep healthy foods in view, eat at home as often as possible, eat regular meals and snacks, assess and reduce liquid calories, eating together with family, and mindful eating.
|
|
|
When was Canada's new food guide release and what did it feature?
|
February 2007, featuring increased information about the food recommendations for age and gender
|
|
|
What can following Canada's food guide help with?
|
Meeting the needs for vitamins, minerals and other nutrients, reducing the risk of type 2 diabetes, heart disease, certain types of cancer, and osteoporosis, and contributing to overall health and vitality
|
|
|
What does Canada's food guide encourage?
|
Enjoying a variety of foods from the food groups, and satisfying thirst with water.
|
|
|
What is the recommended daily intake of fruits and vegetables? (19-50)
|
Females: 7-8, Males: 8-10
|
|
|
What are the specific recommendation for fruits and vegetables?
|
At least one dark green and one orange serving per day, prepared with little to no added at, sugar or salt.
|
|
|
What is the recommended intake for grains? (19-50)
|
Females: 6-7, Males:8
|
|
|
What are the specific recommendations for grains?
|
At least half of your grains whole grain, choose low in fat, sugar and salt, use small amounts of sauces and spreads
|
|
|
What is the recommended daily intake for dairy products?
|
Females: 2, Males: 2
|
|
|
What are the specific recommendations for dairy?
|
Drink skin, 1% or 2%, select lower fat milk alternatives
|
|
|
What is the recommended daily intake for dairy products?
|
Females :2, Males:3
|
|
|
What are the specific recommendations for meat and alternatives?
|
Have meat alternatives, eat at least two servings of fish during a week, and select lean meats and alternatives with little to no added fats or salt
|
|
|
What is the recommendation for fats and oils?
|
Small amount of unsaturated fats (2-3 tbsp) per day
|
|
|
When did nutrition labeling become mandatory?
|
December 2005
|
|
|
What does "source of fibre" mean?
|
Must contain at least 2 grams of fibre in the serving specified in the nutrition facts table
|
|
|
What does "low in fat" mean?
|
Food must contain no more than 3 grams of fat in the serving specified in the nutrition facts table
|
|
|
What does "cholesterol free" mean?
|
Product must have a negligible amount (under 2 mg) of cholesterol per serving specified in the nutrition facts table
|
|
|
What does "sodium-free" mean?
|
Must contain less than 5mg of sodium in the serving specified by the nutrition facts table
|
|
|
What does "reduced in calories" mean?
|
Must have at least 25% less calories than the food it is being compared to
|
|
|
What does "light" mean?
|
Means either reduced in fat, reduced in calories, and can also be used to describe sensory characteristics such as light tasting
|
|
|
What is a list of ingredients?
|
A mandatory list on packaged foods which list all ingredients in descending order by weight
|
|
|
What is the only food that can sustain human life for the first 6 months after birth?
|
Breast milk
|
|
|
What species are suited for breast milk?
|
Breast milk from any mother is species specific, the mother makes perfectly suited breast milk for her babies requirements for growth and development
|
|
|
What does breast milk provide?
|
All of the fluid and nutrients for optimal growth and development, while protecting the infant from many viruses and bacteria
|
|
|
What does breast milk adapt to?
|
The age of the infant, as well as its constantly changing nutritional needs
|
|
|
What are the hormones involved in breast feeding?
|
Estrogen, progesterone, prolactin, and oxytocin
|
|
|
What are the short term benefits of breast feeding for the baby?
|
Increased protection from infections, SIDS, decreased mortality, increasingly healthy weight, healthy temperature and respiratory regulation systems, as well as pain relief.
|
|
|
How does breastfeeding contribute to decreased chances of infant infection?
|
The dose response relationship between the duration and exclusivity of breastfeeding and protection from many types of infections is noted in many studies, even partial daily feedings decreased risk on infection in preterm babies by 50%
|
|
|
How is breast feeding related to SIDS?
|
Not breastfeeding increases the chances of the infant dying from SIDS, a 2007 meta-analysis found that breastfeeding was associated with a 36% risk reduction
|
|
|
How does breastfeeding contribute to decreased infant mortality?
|
Not breastfeeding significantly increases a child's risk of dying in infancy, especially in developing countries where they cannot afford formula so it is watered down frequently, often with unclean water, adding many other potential dangers to the babies life
|
|
|
How is breast feeding associated with a healthy weight?
|
Increased breast feeding duration is associated with decreased rates of childhood obesity, not breastfeeding increases a child's risk of being overweight and obese
|
|
|
How does breast feeding relate to temperature and respiratory regulation in infants?
|
Oxygen saturation and body temperature found to be significantly lower in preterm infants who were bottle fed instead of breast fed bottle feeding increases the risk of physiological instability
|
|
|
How does breast feeding associate with infant pain?
|
Not breastfeeding tends to increase an infants response to pain, an analysis of 11 studies showed that both breast feeding and human milk are pain relieving
|
|
|
What are the long term benefits of breast feeding?
|
Decrease risk of childhood cancers, decreasing risk of asthma, increased cognitive and brain development, and decreased risk of type 1 and 2 diabetes.
|
|
|
How does breast feeding link to childhood cancers?
|
several studies have found an increased risk of childhood cancers including leukemia, lymphoma, and Hodgkin's disease when children had NOT been breast fed
|
|
|
How is asthma linked to breast feeding?
|
Not breastfeeding increases the risk of asthma in childhood, breastfeeding for at least 3 months can decrease the risk by 30% if there is no family history, and 60% if there is a family history of asthsma
|
|
|
How is breast feeding associated with cognitive and brain development?
|
Not breastfeeding associated with decreased scores on developmental and cognitive screening tools, the percentage of expressed human milk that infants receive correlates significantly with IQ scores
|
|
|
How are type 1 and 2 diabetes associated with breast feeding?
|
Children who are formula fed have an increased chance of developing diabetes, breastfeeding decreased the sick of type 1 diabetes by 39%
|
|
|
What are the risks associated to a mother who does not breastfeed?
|
Increased prevalence of hypertension, diabetes, hyperlipidemia, cardiovascular disease, and metabolic syndrome, increased risk of breast cancer, ovarian cancer, rheumatiod arthritis, and post partum depression, as well as a reduction in bone health, increased sleep disturbances, and decreased post partum weight loss
|
|
|
What are the hazards of bottle feeding?
|
Milk based powdered formulas serve as an ideal substrate for bacterial growth, pathogen contamination has been detected in commercially produced powdered formula, the chemical modification and additives such as melamine can cause death, the phytoestrogens in soy has effects on reproductive, immune and thyroid functions, BPA in bottles act as an endocrine disruptor, and a financial burden
|
|
|
What is the baby friendly initiative?
|
A global campaign to promote, protect and support breastfeeding, sponsored by the WHO and UNICEF
|
|
|
What is the WHO code?
|
The international code of marketing of breast milk substitutes. provides minimum requirements to protect and promote appropriate infant and young children feeding practices, , mainly focusing on the regulation of marketing of infant feeding formula and products associated with bottle feeding. The WHO code focuses on how the infant formula industry influences the health care providers.
|
|
|
What is the WHO tenth step to successful breastfeeding?
|
Provide a seamless transition between the service provided by the hospital, community health services and peer support systems
|
|
|
How much exercise is necessary for health benefits?
|
When talking about health, every little bit counts
|
|
|
What is the most important action you can take to increase wellness?
|
Exercise
|
|
|
What effects does exercise have on disease, energy, immune function and emotional well being?
|
Decrease impact of disease, increased energy, increased immune function and an increase emotional well being?
|
|
|
How does exercise affect heart disease?
|
Reduces the risk of heart disease, regular exercise strengthens the heart and enables it to work more efficiently
|
|
|
How does exercise affect bone health?
|
Exercise improves bone health, regular weight bearing exercise improves the strength and density of bone, regular aerobic exercise improves the integrity of cartilage in synovial joints
|
|
|
How does exercise affect metabolism?
|
It increases the metabolism, physically fit people are better able to generate energy and regulate hormones
|
|
|
How does exercise affect free radicals?
|
Exercise protects against free radical damage, and activates antioxidant enzymes that prevent free radical damage and maintain health of body cells
|
|
|
How does exercise affect body composition?
|
Improves body composition, through diet and direct energy expenditure and improving fat mass to fat free mass ratio
|
|
|
How does exercise affect longevity?
|
Decreases risk of death regardless of body composition, people who exercise are less likely to die from all causes then sedentary people
|
|
|
What are the quality of life benefits of exercise?
|
Decreased stress, decreased anxiety and depression,increased self image, increased learning and memory, and enjoyment
|
|
|
What is physical fitness?
|
A set of health or performance-related attributes related to the ability to engage in physical activity
|
|
|
What are the 5 components of physical fitness?
|
Cardiorespritory fitness, muscular strength, muscular endurance, flexibility, body composition
|
|
|
What is cardiorespritory fitness?
|
The ability to perform prolonged, large muscle, dynamic exercises, depending on how well your heart, lungs,and circulatory system are working
|
|
|
What is muscular strength?
|
The amount of force a muscle can produce with a single maximal effort, developed by weight training and resistance training exercises
|
|
|
What is muscular endurance?
|
The ability of a muscle group to remain contracted and to resist fatigue, important for postural muscles to hold the spine in the correct alignment and decrease strain, developed through weight training
|
|
|
What is flexibility?
|
The ability to move joints though a full range of motion
|
|
|
What is body composition?
|
The proportion of fat to fat free mass in the body
|
|
|
What are contributing factors to the development of cardiovascular disease?
|
Physical inactivity increases the risk by 50-240%, other factors are having a sedentary lifestyle, smoking, unhealthy cholesterol levels, increased blood pressure, diabetes and obesity
|
|
|
How can we best prevent the ill effects of CVD?
|
Through improved cardiovascular endurance by aerobic exercuse, and numerous studies have confirmed the protective effects of exercise on the cardiovascular system
|
|
|
What is cardiac rehabilitation?
|
Aiming to restore individuals who have suffered from a heart attack, back to optimal health, achieved through either an exercise only program or a comprehensive program
|
|
|
What are the risk factors for cardiovascular disease?
|
A sedentary lifestyle, smoking, unhealthy cholesterol levels, increased blood pressure, diabetes and obesity. Physical inactivity increases the risk of CVD by 50-240%
|
|
|
How can the ill effects of CVD be prevented?
|
Numerous studies have confirmed the protective effects of exercise on the cardiovascular system, improved cardiorespritory endurance through aerobic exercise
|
|
|
What is cardio rehabilitation?
|
Aims to restore who have suffered a heart attack back to optimal health, achieved through either an exercise only program or a comprehensive program
|
|
|
How does exercise affect cancer?
|
Some studies show relationship between increased physical activity and decreased risk for all types of cancer, with strong evidence to suggest that regular exercise decreases the risk of colon cancer, with data suggesting exercise decreases the risks of breast, reproductive cancers, and pancreatic cancer
|
|
|
How does exercise affect breast cancer?
|
Support found across studies indicating the benefits of exercise in the population, exercise is shown to be effective during the course of medical management, as well as in stages of non-medical treatment or remission
|
|
|
How many Canadians have diabetes?
|
More than 2 million Canadians have diabetes, 10% have type 1 diabetes, 90% have type 2
|
|
|
What is the number of people with type 2 diabetes contributed to?
|
Rising rate of obesity, and Canadian lifestyles, increasing sedentary, contributing to approximately 41400 Canadians per year, costing about 13.2 billion
|
|
|
What does type 2 diabetes put people at risk for?
|
Heart disease, stroke, kidney disease, blindness, peripheral neuropathies, circulation insufficiency leading to amputations, and muscularskeletal injuries
|
|
|
What is osteoporosis and how can it be prevented?
|
Osteoporosis is having large amounts of weak porous bone, which can be delayed or prevented by adopting healthy behaviour at a young age
|
|
|
Who gets osteoporosis?
|
1 in 4 women, 1 in 8 men
|
|
|
What are the most common fracture sites?
|
Hip, Spine, and arm/wrist
|
|
|
When is peak bone mass? When does it decrease?
|
Peak bone mass is about the age of 30, and decreases after that point. In women, it decreases especially after menopause
|
|
|
What are the major factors contributing to bone health?
|
Genetics, hormones, nutrition, and physical activity.
|
|
|
What are the major risks of osteoporosis?
|
Age about 65 years, a history of vertebrae fractures, fractures with minimal trauma, long term steroid use, a history of falls, and early menopause
|
|
|
What are the minor risks of osteoporosis?
|
RA, Extended anticonvulsant, extended use of blood thinners, a body body weight under 125lbs, a low calcium intake, a high use of caffeine or alcohol, and smoking
|
|
|
Why is early detection of osteoporosis important?
|
It is a potentially crippling disease, determining one's factor in independence, preventative actions can be successful and progression can be stopped
|
|
|
What is used for early detection?
|
Bone density scan
|
|
|
Why is calcium important for the bones?
|
If you meet your daily calcium requirement, the body uses that calcium, if there is not enough calcium taken in, the calcium it needs must be taken from the bones in the body
|
|
|
Can bone be renewed?
|
Yes, it is a living tissue
|
|
|
Why is resistance training important for bone health at all ages?
|
Before 30, it can assist in achieving a high baseline bone mineral density, after 30 it can help maintain bone density, and in older age it can slow the process of bone loss and increase balance, decreasing the risk of bone breaking falls
|
|
|
What is psychology?
|
Study of behaviour and mental processes
|
|
|
What is health psychology?
|
Devoted to understanding psychological influences on how people stay healthy, why they become ill and how they respond when ill
|
|
|
What do health psychologists study?
|
Issues in health psychology
|
|
|
Optimum state of health
|
Balance between mental, physical and social well being
|
|
|
What is at the core of health psychologists conception of health?
|
Wellness
|
|
|
What do health psychologists promote?
|
Interventions to help people stay well or get over illness
|
|
|
Trephination/ rituals
|
Evil spirits exercised through treatment process
|
|
|
In the early times, when did disease believe to arise?
|
Evil spirits enter the body
|
|
|
Humoral theory
|
Ascribed disease states to bodily factors
|
|
|
What did Hippocrates believe?
|
Factors had an impact on mind
|
|
|
Hippocrates
|
4th century, father of modern medicine, ascribed disease states to bodily factors
|
|
|
Health Care System & Formulation of Health Policy
|
Develop recommendations for improving health care, impact of health institutions & health professionals on people's behaviour
|
|
|
Etiology
|
Origins or causes of illness
|
|
|
Etiology & Correlates of Health/ Illness
|
Behavioural & social factors that contribute to health/ illness, include alcohol consumption, smoking, exercise, etc.
|
|
|
Middle Age
|
Supernatural explanations of illness dominated
|
|
|
What were forms of treatment in the middle age?
|
Prayer, torture, "good works"
|
|
|
Renaissance
|
Growth in scientific understanding and technological basis of medical practice
|
|
|
What did medicine look into in Renaissance era?
|
Bodily factors rather than mind
|
|
|
Freud (1856- 1939)
|
Rise of modern psychology, like between unconscious conlict and physical disturbances
|
|
|
Psychosomatic Medicine
|
1930s+, linked personality to specific illness, many ideas persist today despite criticisms
|
|
|
What did psychosomatic medicine believe?
|
Bodily disorders (ie. ulcers, colitis, hyperthyroidism, etc.) caused by emotional conflicts
|
|
|
What did psychosomatic medicine lay the groundwork for?
|
Change in beliefs about relation of the mind and body
|
|
|
Biopsychosocial Model
|
Health & illness are consequences of biological, psychological, and social factors
|
|
|
What is known today about health?
|
Physical health is interwoven with psychological & social environment
|
|
|
Mind & Body
|
Cannot be spereated in matters of health and illness
|
|
|
Biomedical Model
|
Illness caused by biological malfunction, emphasize illness
|
|
|
What does the biomedical model assume?
|
Mind- body dualism, reductionistic
|
|
|
Mind- body dualism
|
Seen as seperate entities
|
|
|
Reductionistic
|
Reduce illness to cellular level
|
|
|
What did the biomedical model govern?
|
Thinking of most health practitioners over past 300 years
|
|
|
Systems theory
|
Change in one level will effect change in other levels
|
|
|
Advantages of Biopsychosocial Model
|
Emphasizes both health & illness, practitioners understand both social and psychological factors contributing to illness
|
|
|
Macrolevel processes
|
Depression, social support
|
|
|
Microlevel processes
|
Cellular disorders, chemical imbalances
|
|
|
What do macrolevel and microlevel processes combine to do?
|
Produce a state of health or illness
|
|
|
Adherence
|
Sticking to/ faithfully conforming to standard of behaviour in order to meet some goal
|
|
|
What percentage of adults who start an exercise program withdraw?
|
20-50%
|
|
|
Within what time frame do most people drop out of an exercise program?
|
First 6 months
|
|
|
Determinants of exercise adherence?
|
Social factors, program factors, situational factors, personal factors
|
|
|
Are people sticking to recommended exercise requirements?
|
Majority of population is not active at levels sufficient to result in health benefits or disease prevention
|
|
|
Demographics
|
Income, education, occupation, age, gender; higher income, higher occupational status, males are more active
|
|
|
Cancer
|
Abnormal and uncontrolled growth of cells
|
|
|
Tumor
|
A mass of cells with no physiological purpose
|
|
|
Benign tumor
|
Only dangerous if it interferes with other body functions
|
|
|
Malignant tumor
|
Cancerous, can spread to surrounding tissues ("metastasis")
|
|
|
What percent of people get cancer in their lifetime?
|
45% men, 40% women
|
|
|
Aging population and cancer
|
89% diagnosed at age 55 years or older
|
|
|
What position is cancer ranked in causing death in canada?
|
2nd after heart disease
|
|
|
Young Adult Cancer Risk
|
Female more likely than male to be diagnosed but ment more likely than females to die from cancer
|
|
|
Signs/ symptoms of cancer
|
Lumps in body (ie. neck, breast, testes); isolated pain, fatigue
|
|
|
Most challenging in young adult cancer group
|
Rare cancer types, unknown risk factors, aggressive progression, delayed daignosis/ treatment
|
|
|
Suggestions to prevent cancer onset
|
Regular physical examinations, prevention & screening, awareness of bodily changes, research on risk factors
|
|
|
Lung Cancer
|
Leading type of cancer in women and men in all ages
|
|
|
What does smoking do?
|
Makes people more susceptible to all types of cancer NOT just lung cancer
|
|
|
What percentage of lung cancer cases are avoidable?
|
87%
|
|
|
What percentage of cancer deaths are lung cancer?
|
85%
|
|
|
What percentage of cancer is caused by smoking?
|
30% of all cancer deaths
|
|
|
What percentage of cancer is preventable?
|
50% (1/2) because of dietary factors (ie. alcohol, smoking, poor diet, obesity, etc.)
|
|
|
What does new evidence show about cancer?
|
Lifestyle factors are related to modifications in DNA
|
|
|
Carcinogens/ cancer initiator
|
Mutagens that cause cancer
|
|
|
Tumor suppressor gene
|
Normal function to control cell growth
|
|
|
Mutagens
|
Substances that causes mutation in DNA (not all mutations lead to cancer)
|
|
|
Oncogene
|
If mutated, over- activated, cancer causing
|
|
|
What percentage of Melanoma counts for skin cancer causes?
|
6.7%
|
|
|
What percentage of skin cancer causes death?
|
75%
|
|
|
How many people with Melanoma diagnosed will die?
|
16.7%
|
|
|
How many people with Melanoma will be die?
|
970 people
|
|
|
How many people with Non- melanoma will be die?
|
320 people
|
|
|
How many people with Non- melanoma diagnosed will die?
|
0.39%
|
|
|
How many people with Melanoma will be diagnosed?
|
5,800 people
|
|
|
How many people with Non- melanoma will be diagnosed?
|
81,300 people
|
|
|
Detection of skin cancer
|
ABCD screen test
|
|
|
Prevention of skin cancer
|
Avoid long term exposure to sun, avoid blistering/ pealing sunburns
|
|
|
Melanoma
|
More dangerous/ deadly form
|
|
|
How prevelant is non- melanoma?
|
Most common, 1/3 of all cancer cases
|
|
|
Non- melanoma types
|
Sasal, squamous
|
|
|
Causes of melanoma
|
Sun burns and sun tans
|
|
|
Melanoma (Skin Cancer)
|
Easily detected & curable when detected early, exposure to UV rays
|
|
|
How much more likely are you to develop melanoma using tanning bed?
|
75%
|
|
|
Malignant melanoma
|
Severe, progressive, worsens
|
|
|
What is melanin?
|
Skin colour pigments that darken when exposed to UV light
|
|
|
Where are melanocytes
|
Top layer (epidermis) of skin, cluster together to form moles, produce melanin
|
|
|
How does melanoma start?
|
As scab/ sore, that doesn't heal, may bleed or itch
|
|
|
Where does melanoma start?
|
Melanocytes
|
|
|
People at high risk for skin cancer
|
Blonde/ red hair, 50+ moles, blue eyes, fair complexion
|
|
|
Causes of malignant melanoma
|
More often found in men (between shoulders/ hips) and women (arms and legs)
|
|
|
D: diameter
|
Larger than pencil eraser and/ or increased in size
|
|
|
C: colour
|
Of mole varies throughout, a new colour appears / or andmore than one colour
|
|
|
B: border
|
Jagged, irregular edges
|
|
|
A: asymmetry
|
One half of mole differs from other half
|
|
|
15-29 year olds and melanoma
|
Second most common form of cancer
|
|
|
25-29 year olds and melanoma
|
Most common form of cancer
|
|
|
Ontarians age 15-34
|
2nd most common cancer in men and women (skin cancer)
|
|
|
What happens when one has 5+ sun burns?
|
Risk of skin cancer is doubled
|
|
|
What percentage of skin cancer is caused by sun exposure?
|
More than 90%
|
|
|
How many more times likely are you to die from Non- melanoma than from Melanoma?
|
45x
|
|
|
Health Canada & Environment Canada
|
Plan to assess chemicals in use in Canada
|
|
|
What is the 7th step to health?
|
Avoid cancer causing substances
|
|
|
What is the 6th step to health?
|
Get screend regularly
|
|
|
What is the 5th step to health?
|
Eat a healthy diet and limit alcohol
|
|
|
What is the 4th step to health?
|
Visit your doctor and dentist regularly
|
|
|
What is the 3rd step to health?
|
Protect yourself from the sun
|
|
|
What is the 2nd step to health?
|
Be physically active on regular basis
|
|
|
What is the 1st step to health?
|
Avoid smoking and second hand smoke
|
|
|
Physical Activity Context: Preferences of University (2006), how many participants were there? Male and female?
|
601, 198 male, 403 female
|
|
|
What demographic information was collected in the Physical Activity Context: Preferences of University (2006)?
|
Age, gender, weight, height
|
|
|
What were students asked in the Physical Activity Context: Preferences of University (2006)?
|
To identify their most and least preferred contexts for aerobic activity and strength training
|
|
|
In the Physical Activity Context: Preferences of University (2006), what were the available contexts for physical activity?
|
Structured class setting, with others outside of a structured setting, alone in an exercise setting, or completely alone
|
|
|
What was the most preferred context for aerobic activity in the Physical Activity Context: Preferences of University (2006)?
|
With others outside of a structured setting, for both males and females
|
|
|
What was the least preferred context for aerobic activity in the Physical Activity Context: Preferences of University (2006)?
|
In a structured class setting for males, and completely alone for females
|
|
|
What was the most preferred context for strength training in the Physical Activity Context: Preferences of University (2006)?
|
With others outside of a structured setting for both males and females
|
|
|
What was the least preferred context for strength training in the Physical Activity Context: Preferences of University (2006)?
|
In a structured class setting for males, and completely alone for females
|
|
|
Research supporting a conclusion about exercising alone compared to with others, shows what?
|
Exercising with others is superior to alone
|
|
|
What were the results of the individual adherence study by Atienza (2001)?
|
Exercise adherence was higher for home-based exercise compared to group-based exercise
|
|
|
The meta-analysis by Van der Bij, Laurant & Wensing (2002) resulted in what?
|
Adherence in home vs. group based interventions were small, comparable and short-lived
|
|
|
What was the purpose of :Group Versus Individual Approach? A Meta-Analysis of the Effectiveness of Interventions to Promote Physical Activity(2006)?
|
To compare the relative merits of contexts typically employed in the physical activity intervention literature in terms of adherence behaviour
|
|
|
What were the physical ativity contexts in Group Versus Individual Approach? A Meta-Analysis of the Effectiveness of Interventions to Promote Physical Activity(2006)?
|
Home based contact, home based isolation, collectives, and true groups
|
|
|
What were the adherence measures taken in Group Versus Individual Approach? A Meta-Analysis of the Effectiveness of Interventions to Promote Physical Activity(2006)?
|
Drop-outs, attendance, lateness, early departures, and return rates
|
|
|
What were the results of adherence to the contexts provided in Group Versus Individual Approach? A Meta-Analysis of the Effectiveness of Interventions to Promote Physical Activity(2006)?
|
Most effective were true groups, then collectives, then home contact, then home isolation, though home contact and collectives were statistically extremely closely related
|
|
|
What was found to be one of the most important factors in exercise adherence?
|
Contact and social support
|
|
|
What was the purpose of Physical Activity Context and University Student’s Propensity to Meet the Guidelines for the Centers for Disease Control and Prevention/American College of Sports Medicine (2005)?
|
To examine whether exercising with others is superior to exercising alone in terms of the likelihood that university student will meet the CDC/ACSM Guidelines for aerobic physical activity.
|
|
|
What were the four possible contexts for physical activity in the Physical Activity Context and University Student’s Propensity to Meet the Guidelines for the Centers for Disease Control and Prevention/American College of Sports Medicine (2005)?
|
Structured class setting, with others outside of a structured setting, alone in an exercise setting, or completely alone
|
|
|
Who were the participants in the Physical Activity Context and University Student’s Propensity to Meet the Guidelines for the Centers for Disease Control and Prevention/American College of Sports Medicine (2005)?
|
594 kinesiology undergrads, 196 males, 398 females
|
|
|
What were the participants asked in the Physical Activity Context and University Student’s Propensity to Meet the Guidelines for the Centers for Disease Control and Prevention/American College of Sports Medicine (2005)?
|
Whether they engage in physical activity in each of the four contexts, then questions about the frequency, duration, and intensity
|
|
|
How many participants of the Physical Activity Context and University Student’s Propensity to Meet the Guidelines for the Centers for Disease Control and Prevention/American College of Sports Medicine (2005) were not involved in any contexts of physical activity?
|
5.7%
|
|
|
What percentage of participants from the Physical Activity Context and University Student’s Propensity to Meet the Guidelines for the Centers for Disease Control and Prevention/American College of Sports Medicine (2005) met the CDC/ACSM guidelines?
|
42.6%
|
|
|
What percentage of female participants from the Physical Activity Context and University Student’s Propensity to Meet the Guidelines for the Centers for Disease Control and Prevention/American College of Sports Medicine (2005) met the CDC/ACSM guidelines?
|
31.1%
|
|
|
What percentage of male participants from the Physical Activity Context and University Student’s Propensity to Meet the Guidelines for the Centers for Disease Control and Prevention/American College of Sports Medicine (2005) met the CDC/ACSM guidelines?
|
48.2%
|
|
|
What percentage of participants from the Physical Activity Context and University Student’s Propensity to Meet the Guidelines for the Centers for Disease Control and Prevention/American College of Sports Medicine (2005) were only active in one context?
|
9.9%
|
|
|
What percentage of participants from the Physical Activity Context and University Student’s Propensity to Meet the Guidelines for the Centers for Disease Control and Prevention/American College of Sports Medicine (2005) were active in two contexts?
|
28.9%
|
|
|
What percentage of participants from the Physical Activity Context and University Student’s Propensity to Meet the Guidelines for the Centers for Disease Control and Prevention/American College of Sports Medicine (2005) were active in three of more contexts?
|
61.2%
|
|
|
In the Physical Activity Context and University Student’s Propensity to Meet the Guidelines for the Centers for Disease Control and Prevention/American College of Sports Medicine (2005), what context was found to be the most likely?
|
With others outside of a structured setting
|
|
|
What are the theoretical approaches to exercise adherence?
|
Health Belief Model, Theory of Reasoned Action, Theory of Planned Behaviour
|
|
|
What is the Health Belief Model?
|
Likelihood of engaging in preventative health behaviours depends on one's perception of the severity of a potential illness vs. the appraisal of costs and benefits of taking action
|
|
|
What is the Theory of Reasoned Action?
|
The intentions are the best predictors of actual behaviour, and are the product of attitudes towards a particular behaviour and subjective norms
|
|
|
What is the Theory of Planned Behaviour?
|
Intentions cannot be the sole predictor of behaviour, especially in situations where people lack control over the behaviour, percieved behavioural control will also influence intentions and therefore behaviour
|
|
|
What is addictive behaviour?
|
Habits that have gotten out of control, resulting in a negative impact on persons health
|
|
|
What are characteristics typically associated with addictive behaviours?
|
Reinforcement, compulsion craving, loss of control, escalation, negative consequences
|
|
|
Do all people engaging in addictive behaviours develop problems?
|
Most people do not develop problems
|
|
|
When is the addictive behaviour likely to become a central focus?
|
If a person becomes dependent and a tolerance develops
|
|
|
What is the cause of addiction?
|
There is no single cause
|
|
|
Who is more susceptible to addiction?
|
Individuals with trouble dealing with stress, and some genetic predisposition
|
|
|
What does psychoactive mean?
|
A blanket term to include drugs and other substance
|
|
|
What are "drugs"?
|
Chemicals other than food that are intended to affect the structure or function of the body
|
|
|
What do drugs include?
|
Prescription medications, OTC substances, illegal substances
|
|
|
What are the characteristics of substance abuse?
|
One of the following: failure to fulfill major responsibilities, use in hazardous situations, legal problems, use despite social or interpersonal problems, physical dependence
|
|
|
What are the characteristics of substance dependence?
|
Three or more during a 12 month period: developing a tolerance, experiencing withdrawal, taking larger amounts, expressing desire to cut down, pending time obtaining, using and recovering from a substance, giving up important responsibilities and activities
|
|
|
What are the characteristics of casual/ non-problematic use?
|
Recreational, casual, other use with negligible health or social affects
|
|
|
What are the characteristics of beneficial use?
|
Use with a positive health, spiritual or social impact
|
|
|
What are the characteristics of problematic use?
|
Use that begins to have negative consequences for individual, friends, family or society
|
|
|
What are the characteristics of chronic dependence?
|
Use that becomes habitual and compulsive despite negative health and social effects
|
|
|
What factors place people at a higher than average risk for trying illegal drugs?
|
Being male, young, exposure to drugs, disinterested in school, risk-taking personality, poverty
|
|
|
Drug use is less common in young people with what characteristics?
|
Attending school regularly, getting good grades, have strong personalities, are religious, have a good relationship with their parents, are independent thinkers
|
|
|
What is the best treatment method for substance abuse?
|
No single best method
|
|
|
What types of treatment have a high relapse rate?
|
All treatments
|
|
|
What must abuse treatment programs deal with?
|
The reasons behind drug use and helping to develop positive behaviours, attitudes and a social support
|
|
|
Do individuals need to reach rock bottom before getting help?
|
No
|
|
|
Can individuals who don't want to be treated, get better?
|
Yes
|
|
|
What type of problem is drug abuse not related to?
|
Will power
|
|
|
What is a treatment that cannot work with addictions?
|
Medications
|
|
|
How many Canadians reported alcohol consumption in 2004?
|
79.3%
|
|
|
How many Canadians in 2004 reported drinking weekly?
|
44%
|
|
|
Which group of Canadians in 2004 reported drinking more?
|
Males over females
|
|
|
What was the highest age range reporting drinking in Canada in 2004?
|
18-24 years
|
|
|
What estimated percentage of university student consume alcoholic beverages?
|
95%
|
|
|
What is the psychoactive ingredient in alcoholic beverages?
|
Ethyl alcohol
|
|
|
Where is alcohol absorbed in the bloodstream?
|
Small intestine, stomach, colon
|
|
|
What is the main site of alcohol metabolism?
|
Liver
|
|
|
What is the average metabolic rate for alcohol?
|
1/2 to 3/4 of a standard drink per hour
|
|
|
What does blood alcohol concentration depend on?
|
Sex, weight, BF%, water content, concentration of alcohol, rate of consumption, volume of alcohol
|
|
|
What is cirrhosis?
|
Liver cells destroyed and replace with fibrous scar tissues (fibrosis)
|
|
|
What does pancreatic inflammation cause?
|
Nausea, vomiting, abnormal digestion, abdominal pain
|
|
|
What effects does chronic alcohol use have on the heart?
|
High blood pressure, weakening of the heart muscle
|
|
|
What cancers does chronic alcohol use have an increased risk?
|
Oral cancer, esophagus cancer, liver, stomach, pancreas, and possibly breast cancer
|
|
|
What can drinking during pregnancy result in?
|
Miscarriage, stillbirth, fetal alcohol syndrome, or alcohol-related neurodevelopmental disorder
|
|
|
What are the psychiatric problems related to chronic uses of alcohol?
|
Paranoia, memory gas
|
|
|
What does alcohol dependence involve?
|
Extensive problems with alcohol use, usually including physical tolerance and withdrawal
|
|
|
What are warning signs of alcohol abuse?
|
Drinking alone or secretively, using alcohol to preform or get through certain situations, feeling uncomfortable in situations where it is not available, increasing the consumption pattern, drinking in the morning or other unusual times
|
|
|
What is binge drinking defined as?
|
A pattern of alcohol use that brings a person's BAC up to 0.08% or above
|
|
|
How many students reported binge drinking on at least one occasion in the two weeks prior to being surveyed?
|
44%
|
|
|
How many students were frequent binge drinkers, at least three binges in the two week period before bring surveyed?
|
23%
|
|
|
Who is more likely to binge drink?
|
Men`
|
|
|
What ethnicity has the highest rates of binge drinking?
|
White students
|
|
|
What percentage of students abstained from alcohol in the two weeks prior to being surveyed?
|
19%
|
|
|
What behaviours are binge drinkers more likely to engage in then non binge drinkers?
|
Unplanned or unprotected sex, to get hurt or injured, miss classes, fall behind in schoolwork, argue with friends
|
|
|
How are non binge drinkers bothered by binge drinking related behaviours?
|
Sleep and study disturbances, taking care of a student, unwanted sexual advances, violence or assault
|
|
|
What organs are negatively effected by smoking?
|
Nearly every organ and overall health
|
|
|
How many diseases and conditions are the negative effects of smoking related to?
|
Over two dozen
|
|
|
How many chemicals are in cigarette smoke?
|
Over 4000
|
|
|
How many chemicals in cigarette smoke are carcinogenic?
|
40-50
|
|
|
What is the average effect of smoking on life expectancy?
|
10-15 years less then non-smokers
|
|
|
What is environmental tobacco smoke?
|
Secondhand smoke
|
|
|
What does secondhand smoke consist of?
|
Mainstream smoke and sidestream smoke
|
|
|
What is mainstream smoke?
|
Smoke exhaled by smokers
|
|
|
What is sidestream smoke?
|
Smoke from burning of the end of the cigarette, cigar or pipe
|
|
|
Which type of secondhand smoke contains more carcinogens?
|
Sidestream smoke
|
|
|
What percentage of secondhand smoke is sidestream smoke?
|
85%
|
|
|
Regular exposure to ETS increases the chances of contracting lung disease by what percent?
|
25%
|
|
|
Regular exposure to ETS increases the chances of contracting heart disease by what percent?
|
10%
|
|
|
How many non-smokers die from ETS in Canada per year?
|
At least 1000, 300 from lung cancer and 700 coronary heart disease
|
|
|
How do children react to ETS smoke?
|
They have a higher metabolism, breathe more quickly and absorb more smoke then adults
|
|
|
How many cases of bronchitis, pneumonia and other respiratory infections in children are triggered y ETS per year?
|
150000-300000 causes
|
|
|
What percentage of children under 12 years of age are regularly exposed to ETS in Canadian homes? (2006)
|
10%
|
|
|
What percentage of Canadian pregnant women use tobacco throughout pregnancy? (2007)
|
20-30%
|
|
|
What percentage of female smokers quit when they find out they are pregnant? (2007)
|
13-21%
|
|
|
What percentage of women who quit smoking while pregnant relapse within 6 months? A year? (2007)
|
50%, 80%
|
|
|
What happens to the risk of miscarriage in pregnant women who smoke?
|
Doubles
|
|
|
How many infant deaths due to premature delivery and problems with the placenta are caused by smoking per year?
|
4600
|
|
|
What chemical can cross the placenta barrier and decrease blood flow to the baby?
|
Nicotine
|
|
|
What percentage of SIDS deaths are attributed to maternal tobacco use?
|
18%
|
|
|
How many "current smokers" over the age of 15 were there in Canada in 2009?
|
18% of the population
|
|
|
How many "current smokers" over the age of 15 were male in Canada in 2009?
|
19%
|
|
|
How many "current smokers" over the age of 15 were female in Canada in 2009?
|
16%
|
|
|
What was the annual smoking rate in Canada in 2003?
|
21%
|
|
|
What was the annual smoking rate in Canada in 2008?
|
18%
|
|
|
In 2009, what was the Canadian smoking rate in youth 15-19?
|
13%
|
|
|
In 2009, what was the Canadian smoking rate in young adults 20-24?
|
23%
|
|
|
What is being implemented to protect citizens from ETS?
|
City by-laws and provincial policies
|
|
|
What are the levels of ETS protection in Canada?
|
0, 1 and 2
|
|
|
What is a level 0 protection in Canada?
|
No real protection, smoking may be regulated, but there is still exposure to smoke in indoor places, effecting 5% of Canadians
|
|
|
What is level 1 protection in Canada?
|
Some protection, smoking not allowed in most public places and not in open areas of restaurants, but may be allowed in enclosed an separately ventilated smoking rooms, effecting 21% of Canadians
|
|
|
What is level 2 protection in Canada?
|
Complete protection, smoking banned in virtually all venues and there are no provisions for designated smoking rooms, effecting 74% of Canadians
|
|
|
What is the ETS protection level in PEI?
|
Level 1
|
|
|
What is the ETS protection level in Nova Scotia?
|
Mostly level 1, some level 2
|
|
|
What is the ETS protection level in Newfoundland?
|
Level 2
|
|
|
What is the ETS protection level in New Brunswick?
|
Level 2
|
|
|
What is the ETS protection level in Ontario?
|
Level 2
|
|
|
What is the ETS protection level in Alberta?
|
Mostly level 0, some level 1 and even less level 2
|
|
|
What is the ETS protection level in Manitoba?
|
Level 2
|
|
|
What is the ETS protection level in Saskatchewan?
|
Mostly level 1, some level 2
|
|
|
What is the ETS protection level in BC?
|
Mostly level 1, some level 2
|
|
|
What is the ETS protection level in the territories?
|
Mostly level 2, some level 0
|
|
|
What can increased happiness lead to?
|
Longer life, increased health, resilience, increased performance
|
|
|
What are many decisions rooted in?
|
The desire to be happy
|
|
|
How much do Americans spend on self help books?
|
750 million
|
|
|
How much do Americans spend on motivational speaking?
|
Over 1 billion
|
|
|
What is positive psychology?
|
Science of happiness
|
|
|
Who does money buy happiness for?
|
People who lack basic needs
|
|
|
What does our imagination show us?
|
Perpetual gloom or happily ever after
|
|
|
How is age associated with happiness?
|
Positively correlates
|
|
|
Which age group of men are the most happy?
|
Over 65
|
|
|
Which age group of men are the least happy
|
18 to 29
|
|
|
Are married people or single people happier?
|
Married
|
|
|
How is education related to happiness?
|
Higher education level tends to be happier
|
|
|
How is religion related to happiness?
|
Religious people tend to be happier
|
|
|
Is it possible to lift out biologically set range of happiness?
|
Only to a small extent if you work at it
|
|
|
What do all cultures happiness depend on?
|
Close family and other human relationships
|
|
|
Who created the "World Map of Happiness"?
|
Adrian White
|
|
|
What did the "World Map of Happiness" study use data from?
|
Subjective responses of 80000 people to map well being in 178 countries
|
|
|
Why was the "World Map of Happiness" developed?
|
In part due to increased political interest in using measures of happiness as a national indicator along with wealth
|
|
|
What are the strongest determinants of national happiness?
|
Health levels, prosperity, access to basic education
|
|
|
What population sized countries scored highest?
|
Smaller countries scored highest
|
|
|
Where was Canada on the happiness ranking?
|
10th
|
|
|
What are the top 3 happiest countries?
|
Denmark, Switzerland, Austria
|
|
|
What do experts say would make you more happy, a new car or a trip to Europe?
|
Europe
|
|
|
What are the two types of smiles?
|
Duchenne and Pan American
|
|
|
What is a Duchenne smile?
|
Genuine, corners of mouth turn up, skin around eyes wrinkle, involuntary, hard to fake
|
|
|
What is a Pan American smile?
|
Inauthentic, expression of courtesy and politeness rather than inner joy
|
|
|
What might putting more joy in our smiles do for us?
|
Might positively influence health and happiness
|
|
|
How is a sense of humor associated with self-reported physical health?
|
Increased
|
|
|
How is a sense of humor associated with self-esteem?
|
Increased
|
|
|
How is a sense of humor associated with psychological symptoms related to negative lie events?
|
Decreased
|
|
|
How is a sense of humor associated with ability to relax?
|
Increase
|
|
|
How is a sense of humor associated with loneliness, depression, and stress?
|
Decrease
|
|
|
How is a sense of humor associated with quality of life?
|
Increased
|
|
|
What are the two types of laughter?
|
Duchenne laughter and non-Duchenne laughter
|
|
|
What is Duchenne laughter?
|
Genuine, spontaneous, emotionally driven, most often a result of something unexpected
|
|
|
What is non-Duchenne laughter?
|
Inauthentic, self-generated, emotionless, conversational, expressing courtesy and politeness
|
|
|
When do infants begin to vocalize laughter?
|
2-6 months
|
|
|
What is laughter evoking contects and interpretations influenced by?
|
Cultural norms and learning
|
|
|
What is speaker laughter?
|
Used to smooth interactions, promote positive feelings
|
|
|
What is nervous laughter?
|
Expressed in response to stress, signals and anxiety
|
|
|
What is laugh-speak utilized for?
|
To influence attitudes and behaviours of others
|
|
|
What are the physiological benefits of laughter?
|
Increased endorphins, increased immune function, decreased pain levels, decreased stress hormones, decreased blood pressure, decreased muscle tension, decreased inflammation
|
|
|
How much less likely to laugh are those with heart disease versus those without?
|
40%
|
|
|
How do people with heart disease respond to everyday situations?
|
Less humorously and with more anger and hostility
|
|
|
What are the psychological affects of laughter?
|
Increased mood, decreased negative responses to stress, less anxiety, enhanced communication, increased creativity
|
|
|
What is the social purpose of laughter?
|
Makes and strengthens human connections
|
|
|
How does group size affect reactions to humorous materials?
|
Increased group size = increased audience laughter response
|
|
|
How does laughter influence cohesiveness and cooperation?
|
Increases cooperation and cohesiveness, promotes integration of new individuals in groups
|
|
|
How is conversational laughter used socially?
|
Lightens the mood, makes listeners more receptive, increased in group feelings
|
|
|
Who uses humor in social situations and why?
|
Dominant individualism more than subordinates to control the emotional climate of the situation
|
|
|
How much laughter a day is recommended for health benefits?
|
30 minutes
|
|
|
How often do children laugh per day?
|
250 to 500 times
|
|
|
How often do adults laugh per day?
|
12 to 50 times
|
