Hsc3102:exam 1

Front 1

THEORY

Back 1

theory is a set of interrelated concepts, definitions, and propositions that present a systematic view that explains or predict
*Helps us understand the nature of the targeted behavior
Dynamics of the behavior
Processes of change
Effects of external influences
Can help us identify the most suitable targets for change

Front 2

Transtheoretical Model

Back 2

Also known as the “Stages of Change Model”
Behavior change takes time
Change is incremental
Stage-matching of interventions

Front 3

6 Phases of the TTM

Back 3

Precontemplation
Contemplation
Preparation
Action
Maintenance
Termination

Front 4

Precontemplation

Back 4

No intention to take action; Lack of awareness.

Front 5

Contemplation

Back 5

Aware of pros and cons of making the change; Ambivalence – can’t decide what you want to do

Front 6

Preparation

Back 6

People intend to take action within the next month
Presence of a plan for action is key here
Behavioral Intent – one of the main goals

Front 7

Action

Back 7

Have made specific overt modifications of behavior within the past 6 months

Front 8

Maintenance

Back 8

Most efforts are being expended to prevent relapse; not much new change is taking place
Relapse prevention plans crucial at this point

Front 9

Termination

Back 9

No temptation to relapse and 100% self efficacy

Front 10

Processes of Change (1-3)

Back 10

1.Consciousness Raising
-Awareness
2.Dramatic Relief
-Experience (or simulate) emotions connected with unhealthy behavioral risks
3.Self Reevaluation
-Cognitive and affective assessments of self image with and without the unhealthy habit

Front 11

Processes of Change (4-6)

Back 11

4.Environmental Reevaluation
-Cognitive and affective assessments of the relationship of the habit to one’s social environment
5.Self Liberation
-Belief that one can change and commitment to act on that belief (Self efficacy & Behavioral intent)
6.Helping Relationships
-Social support (building psychosocial assets

Front 12

Processes of Change (7-10)

Back 12

7.Counterconditioning
-Learning healthier alternatives to unhealthy habits
8.Contingency Management
-Operant conditioning (Punishment or incentives)
-Consequences for taking steps in a particular disease
9. Stimulus Control
-Remove cues for unhealthy habits
10.Social Liberation
-Increasing social opportunities and alternatives especially for those otherwise deprived

Front 13

Health Belief Model

Back 13

Predictive model used to predict what a person is going to do
Perceptions guide behavior
Perceptions are usually inaccurate

Front 14

Individuals are more likely to take preventive
actions to asymptomatic conditions if:

Back 14

They perceive that they are personally susceptible to the disease or condition

Front 15

Individuals are more likely to take preventive
actions to asymptomatic conditions if:

Back 15

They perceive that occurrence of the disease/condition would severely affect at least some component of their life.

Front 16

Individuals are more likely to take preventive
actions to asymptomatic conditions if:

Back 16

They perceive that taking a certain preventive action would be beneficial in either reducing the susceptibility or severity if the disease/condition did occur.

Front 17

Individuals are more likely to take preventive
actions to asymptomatic conditions if:

Back 17

They perceive that taking a given action would not entail overcoming important barriers (Eg. cost, fear

Front 18

Fruits

Back 18

2 cups per day

Front 19

Vegetables

Back 19

2½ cups per day
-Women 19-30 years of age need 2.5 cups daily.
-Men 19-30 years of age need 3cups daily.

Front 20

Grains

Back 20

Consume 3 or more ounce-equivalents of whole-grain products per day
-Women 19-30 years old need 6 ounce equivalents daily.
-Men 19-30 years old need 8 ounce equivalents daily.

Front 21

Milk

Back 21

Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products
-may help in controlling high blood pressure

Front 22

Fats

Back 22

-Keep total fat intake between 20-35% of calories
-Consume less than 10 percent of calories from saturated fatty acids
-Consume less than 300 mg/day of cholesterol
Keep trans fatty acid consumption as low as possible.

Front 23

Carbohydrates (Fiber)

Back 23

dietary fiber intake is 14 grams per 1,000 calories consumed

Front 24

Sodium

Back 24

-may lower their blood pressure.
-Recommended intake for adolescents and adults is to 2,300 mg/day (1 tsp salt) or less
-Individuals with hypertension and high risk groups such as African Americans, middle-aged, and older adults should consume 1,500 mg/day or less

Front 25

Potassium

Back 25

-lower blood pressure
-4700 mg/day is recommended for adolescents and adults
-Potassium-rich foods includes fruits and vegetables.

Front 26

Alcoholic Beverages

Back 26

Up to 1 drink per day for women and up to 2 drinks per day for men.

Front 27

To maintain weight loss in adulthood

Back 27

Do at least 60 to 90 minutes of daily moderate-intensity physical activity 5-7 days a week, but do not exceed caloric intake requirements

Front 28

To help manage body weight and prevent gradual, unhealthy body weight gain in adulthood

Back 28

Engage in approximately 60 minutes of moderate-to vigorous-intensity activity 5-7 days a week while not exceeding caloric intake requirements

Front 29

To reduce the risk of chronic disease in adulthood:

Back 29

Engage in at least 30 minutes of moderate-intensity physical activity, above usual activity, at work or home 5-7 days a week.

Front 30

Sedentary

Back 30

a lifestyle that includes only the light physical activity associated with typical day-to-day life.

Front 31

Active

Back 31

a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

Front 32

Meat

Back 32

-Women 19-30 years of age need 5.5 ounces a day.

-Men 19-30 years of age need 6.5 ounces a day.

Front 33

Discretionary Calorie Allowance

Back 33

a certain number of calories to keep your body functioning and provide energy for physical activities
-100-300 calories a day

Front 34

Fiber

Back 34

Adults need about 25-30 grams of fiber per day.
-Fiber cannot be absorbed by the body so it does not provide any calories

Front 35

Water

Back 35

6 to 8 glasses of water every day.

Front 36

Locus of Control

Back 36

An individual’s perception of who or what controls their health.
-Internal:" I am what I think I am"
-External: "Environmental influences"
-Chance: "whatever happens happens"

Front 37

Lalonde Report

Back 37

Lifestyle (50%): Behavior, attitudes, culture, & everything you do

Health Care (20%) : a person’s level of access to healthcare and the quality of that care is influential in determining one’s health status.

Environment (20%) : Physical and social, where you live, crime, poverty, peers, media, etc. (strong correlation between health status and level of education)

Human Biology (10%) : genetics, predisposed to healthy or unhealthy conditions

Front 38

Historical Context

Back 38

Age of: Environment, Medicine &Prevention

Front 39

Types of Prevention

Back 39

-Primary – Prevention of disease or behavior before initial occurrence
-Secondary – Early detection of disease/behavior
-Tertiary – Promotes functioning with disease and attempts to prevent re-occurrence

Front 40

Diversity

Back 40

the differences between individuals

Front 41

Ethnocentricity

Back 41

The universal tendency for any people to put its own culture and society in a central position of priority and worth own and to conclude that others are inferior.

Front 42

Xenophobia

Back 42

-Irrational fear and dislike of people from different cultures, religion, and ethnicity.
-Both racism and homophobia are expressions of

Front 43

Stereotype

Back 43

A perception or image often held in common by people about another group

Front 44

Race

Back 44

-is a social definition
Biological: A subgroup of people possessing a definite combination of physical characteristics of genetic origin, which distinguish them from other subgroups of humans.

Front 45

Racism

Back 45

-Imposes an unfavorable and unfair identity on people

Front 46

Types of Racism (1-3)

Back 46

1-Person-mediated racism
One person to another or one group to another

2-Ideology racism
Some races are inferior to others

3-Internalized racism
Individual feels inferior to others

Front 47

Types of Racism (4-5)

Back 47

4-Environmental racism
Deliberate action where nuclear power plants, city dumps, or toxic waste are placed in poor or minority communities
Affects health outcomes
5-Institutional racism
laws, customs, and practices which systematically reflect and produce racial inequities in American society

Front 48

Discrimination

Back 48

The prejudicial treatment of a person or a group of people based on certain characteristics.

Front 49

Ethnicity

Back 49

Members of an ethnic group have a sense of a shared past and similar origins.

Front 50

Culture

Back 50

The “shared history,” practices, beliefs and values of a racial, regional, or religious group.

Front 51

Multiculturalism

Back 51

it is the coexistence of several cultural groups.

Front 52

BENEFITS OF EXERCISE

Back 52

-Improved cardiorespiratory functioning
-More efficient metabolism
-Increased energy levels
-Boosts immune function
-Chronic disease prevention & management
-Improved body composition

Front 53

F.I.T.T. PRINCIPLE

Back 53

-Frequency:
How often per week are you working out?
-Intensity:
How hard are you working out?
-Time:
Duration, How long are you working out?
-Type:
Account for all 5 components of fitness

Front 54

Target heart rate zone

Back 54

(220-age= maximum heart rate)

Front 55

FLEXIBILITY

Back 55

Ability to move the joints through the full range of motion
-Frequency:
3 or more days/week

Front 56

MUSCULAR STRENGTH AND ENDURANCE

Back 56

Frequency:
2-3 days/week

Front 57

THE FIVE COMPONENTS OF PHYSICAL FITNESS

Back 57

1.Cardiorespiratory Endurance
2.1Muscular Strength/Power
3.Muscular Endurance
4.Flexibility
5. Body Composition

Front 58

EXERCISE DURATION

Back 58

-Vigorous activities: at least 20 minutes at a time
-Moderate activities: at least 30 minutes
-The lower the intensity, the longer the duration you need for caloric expenditure

Front 59

CARDIORESPIRATORY ENDURANCE

Back 59

-Frequency: 3-5 days/week
-time: 20-60 minutes
-Prolonged large muscle exercise

Front 60

Women and Body Image

Back 60

-Make up 85-90% of people with Eating Disorders
-Primarily Ages 12-25
-About 5 million girls and women in the U.S. have an eating disorder.

Front 61

Men and Body Image

Back 61

Some 10-15%
-There are over 1 million boys and men in the U.S. with an eating disorder

Front 62

Anorexia Nervosa

Back 62

-Pathological fear of weight gain or becoming fat.

-Excessive preoccupation w/ food, self-starvation, and/or extreme exercising to achieve weight loss.

-Leads to faulty eating patterns, malnutrition, and usually excessive weight loss.

-Leading psychiatric cause of death in the U.S

Front 63

Bulimia Nervosa

Back 63

-Characterized by recurrent episodes of binge eating followed by purging (inappropriate measures to prevent weight gain).

-Purging can include self-induced vomiting, laxative or diuretic abuse, excessive exercise, or fasting.

-Often accompanied by guilt and depression.

Front 64

Binge Eating Disorder

Back 64

-Periods of uncontrollable, impulsive, or continuous eating beyond the point of feeling comfortably full (without excessive measures to prevent weight gain)

Front 65

Body image

Back 65

is psychological

Front 66

1 gram of alcohol has

Back 66

7 calories

Front 67

1 gram of protein has

Back 67

4.0 calories

Front 68

1 gram of carbohydrates has

Back 68

4 calories

Front 69

1 gram of fat has

Back 69

9 calories