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88 Cards in this Set
- Front
- Back
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Health in 1900?
Health in 1930's-1960's? |
- Abscence of disease
- State of physical, mental, social well being |
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Health today?
7 aspects... |
Optimal well being
Environmental, Occupational, Physical, Social, Emotional, Intellectual, Spiritual |
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Wellness made popular by...
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Halbert Dunn
13 weekly talks at a church in wash DC |
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Spiritual Dimension
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life satisfaction, belief system, sense of purpose
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environmental dimension
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injury + safety precautions, respect for surroundings
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intellectual dimension
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adaptation to change, creativity, problem solving, critical thinking
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emotional dimension
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self esteem, attitude, self- efficacy, feelings
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Occupational Health Dimension
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happiness at work, balance work + family
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Social Dimension
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Acceptance of others, family, social graces, make and keep friends
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Wellness Model - AIR?
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Assessment
Intervention Reinforcement |
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At 16 years, average child has heard no how many times?
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150,000
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How does laughter lead to a healthier life
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reduce stress, elevate mood, boost immune system, lower blood pressure, improves brain functioning
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Leading causes of death 1900
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pneumonia, TB, diarrhea
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Leading causes of death today?
Greatest contributors to premature death? |
heart disease, cancer, stroke
Smoking, poor diet + PA, alcohol |
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PA prevents....
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MI by 30%, stroke, cancer, diabetes type 2, hypertension
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Best single predictor of mortality?
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Exercise capacity
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PA
_______ insulin resistance? _______ insulin sensitivity? |
reduces
increases |
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what % are overweight in US?
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65%
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Hawaiian Men Study
Men who walked __ of more times a day had a ___% mortality rate vs. ___% mortality rate for non exercisers |
2
20 40 |
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What law states that tissues adapt structurally to resist forces acting on them?
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Wolf's
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Goal Achievement
SMART method stands for? |
Specific, Measureable, Attainable, Realistic, Target Timeline
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Precontemplation
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Not thinking about changing, reluctant, lack of knowledge, denial
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Contemplation
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Thought about changing behavior, procrastination,
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Preparation
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no physical activity, anxious stage, need positive reinforcement
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Action
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Change of behavior is observable, public knowledge, need help from others (active 3 or more times a week for the last 6 months)
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Maintenance
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can experience ralapse, overconficent, daily temptations (vigorous exercise 3-5 times/week for more than 12 months)
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Termination
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5 years of behavior
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Processes of Change
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Processes of change provide info on how shifts in behavior occur
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Consciousness- Raising
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increasing info about self and problem
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social liberation
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increasing social alternatives for behaviors that are not problematic
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emotional arousal
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expressing feelings about one's problems or solutions
"role play" |
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self re-evaluation
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assessing feelings and thouhts about self with respect to a problem
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Committment
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act or believe in the ability to change
-talk about changes they want to make |
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environment control
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avoid stimuli that elecit problem behaviors
-no cigs or alcohol |
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reward
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reward self for making changes
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helping relationships
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enlist the help of someone who cares
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Common causes of injuries
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improper technique, not treating minor aches and pains, picking innapropriate activities, taking risks, improper equipment, too much too fast
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Difference between chronic and acute?
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C- over time, repitive trauma
A- sudden onset, one time |
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Tendonitis-C
what do tendons connect? |
inflammation of a tendon
connect muscle to bone from repitive trauma, usually begins as a major irritation |
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Bursitis-C
what is a bursa, where are they, what do they do? |
inflammation of a bursa
fluid filed sac, strategically placed, decreases friction where connective tissue passes over bone |
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Shin Splints also known as?-C
what contributes to them? |
medial tibial stress syndrome
running on a hard surface, shores, doing too much, muscle imbalances |
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tennis elbow-C
what is it, how caused? |
tendonitis near outside of elbow
ccaused by repeated wrist extension- can cause severe pain when extending wrist and gripping |
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dislocation- A
what is it? |
subluxations correct themselves
bone slips out of joint and stays out. common in fingers and shoulder. |
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difference between a strain and a sprain?
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sprain- partial tear to a ligament (ankle)
strain- damage to a muscle or tendon |
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__% of us will have a severe back injury in our lives
__% are prevantable costs our country up to ___ billion/ year |
80
80 100 |
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What causes back injury?
what jobs cause them |
bad posture, standing or sitting for a long time
truck driver secretary nurse |
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see the doctor about back pain if:
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you lose control of bladder, bowel function, have altered posture, paresthesia (abnormal sensation), severe pain
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RICE principle
how many hours of ice? |
rest ice compress elevate
72 hours |
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why ice?
why heat? |
ice constricts blood vessels + decreases swelling
heat opens up blood vessels and warms areas up. faster healing, relaxes muscles |
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How many people each year end up in the ER because of sporting activities?
what % of ER visits? top 5 culprits? |
3 million people
25% basketball cycling football base/softball skateboarding |
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what is a ....
laceration? incision? puncture? avulsion? abrasion? |
laceration- jagged edged wound
incision- clean edged wound puncture- hole avulsion- ripped or torn away abrasion- scrape |
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arterial vs venous
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arterial- spurting
venous- oozing |
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unintentional injuries account for nearly ______ deaths per year (leading cause of 1-34 year olds)
each year __% of us will sustain an injury that requires medical attention |
100,000
25% |
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what is arrhythmias?
CVD responsible for about __% of deaths in us |
abnormal heartbeat
45% |
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what is atherosclerosis
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narrowing of the arteries
can cause MI/stroke |
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what is c reactive protein a predictor of?
what is it a better predictor than? |
predictor of CVD- indicates that there is inflammation in blood vessel walls.
better than cholesterol |
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what arteries supply the heart with blood?
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coronary
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what causes left ventricular hypertrophy?
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overworking of the heart - caves in on itself
high frequency exercise |
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what is normal HR? range?
highly trained individuals? avg beats/year - how many tons of blood/day |
70-80 BPM - 60-100 range
highly trained- 55 40 million times - 10 tons of blood each day |
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how does the heart become more efficient with exercise?
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pumps more blood with fewer strokes
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what is each and does it increase or decrease with physical activity?
-stroke volume -resting heart rate -cardiac output (Q) |
sv- amt of blood pumped per beat- increases
hr- beats per minute- decreases q- amt of blood pumped per minute - increases. SV x HR = q |
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heart rate below 60 called?
above 100 called? |
bradachardia
tachacardia |
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how do you find target heart rate zone?
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200 - age =
number x .6 = a number x .9 = b target heart rate = a-b |
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Where are some places you can check your pulse?
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thumb side of wrist, neck, arm, pinkie side of wrist
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what are some primary risk factors for cvd?
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smoking
physical inactivity high cholesterol high blood pressure |
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what are some secondary risk factors for cvd?
which are controllable? |
diet, heredity, age, weight, gender, race, diabetes, stress
stress, diet, weight |
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smoking is bad because it causes _______ walls to _______.
also increases stickiness of platelets. why is this bad? |
arterial walls , constrict
stickiness causes clotting |
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what is the difference between good and bad cholesterol?
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good- high density lipoprotein. picks up stuff from arterial walls.
bad- low density lypoprotein. deposits stuff on walls. |
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cholesterol breakdown
total should be less than ___ HDL should be between __ and __. LDL should be below ___ total/HDL should be lower than ___. more than ___is a risk. |
less than 200
hdl- between 40 and 60 ldl- less than 130 below 3.5 4.5 and higher is a risk |
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hypertension affects ___% of all adults. SBP ___ +
DBP ____+ what is normal blood pressure? |
25%
140 90 120/80 |
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collateral circulation is..?
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ischemic response that causes growth or maturation. increases blood supply to the heart - develops over time.
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whats the difference between muscular strength and muscular endurance?
how many lifts for strength? for endurance? |
strength- max amount of force muscle can generate
endurance- ability to sustain a contraction- amount of time strength- 3-7 endurance- 15-25 |
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there are over ____ skeletal muscles in the body
____% of SM is water. functions? |
over 400
75% -posture, movement, burns calories, body heat, blood flow |
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difference between slow twitch and fast twitch?
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slow- steady low intensity exercise..darker because of more blood flow.
fast- fibers involved in explosive activities. |
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what are some guidlines for working out?
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form, don't lock joints, exhale during EXERTION, start slow and progress, work out with a partner, work large muscles first
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DOMS stands for?
notice how many hours after? lasts for...? caused by.....? |
delayed onset muscle soreness
notice 8-24 hours after lasts for 2-5 days caused by muscle damage |
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what to expect?
month 1? month 2-6? month 7-12? |
1- stronger but not bigger because of neurological system
2-6 - get stronger, start getting bigger 7-12 - reach potential in 7 months. maintain by liftin 2x/ week |
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difference between types of contractions?
concentric? eccentric? isometric? |
c- muscle fiber shortening, angle of joint decreases
e- angle of joint increases, muscle fibers lengthen i- fiber length + angle does not change |
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valsalva maneuvar is....?
why should you avoid it? |
when you hold your breath and bear down
avoid it because you could pop blood vessels and cause an anuerism, and it raises blood pressure. |
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substituting negative for positive stimuli
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countering
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more than normal load
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overload
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working only one part of the body at a time
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specificity
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goals of FITT principle?
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health benefits, weight management, improved performance, increased fitness
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3 functions of skeletal muscles?
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posture, heat, mobility
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if endurance is desiered, how many reps?
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15-25
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alternating contract/release
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PNF
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degree of abnormal motion of given joint
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laxity
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range of motion
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hypermobility
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