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70 Cards in this Set
- Front
- Back
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What is the health promotion definition of wellness? |
assessing the status of, and balance between, each of the dimensions that signify optimal health |
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What are the 6 SPICES of wellness? |
Social Physical Intellectual Cultural Emotional Spiritual |
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What are the names of the six stages of change defined by the Transtheoretical Model of Behavior Change? |
-pre-contemplation
-contemplation -preparation -action -maintenance -termination |
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What is the definition of self-efficacy? |
the amount of confidence individuals have in their ability to carry out a desired behavior across a tempting or challenging situation (barriers to change) |
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What are two ways to increase self-efficacy? Which is the best way to increase self-efficacy? |
-Role Models -Incremental Success: most effective, break down bigger goal into smaller goals |
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What are the four steps involved in problem solving? |
1. Brainstorming 2. Select the best solution to the problem right now 3. Commit 100% to your solution 4. If solution doesn't work, move on to next one |
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During the process of changing a behavior, how should setbacks be viewed? |
-they are normal and expected -not a sign of failure -learning opportunities -persistence and patience is key |
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What does the acronym GAS stand for? What happens during the resistance phase of GAS? |
General Adaptation Syndrome: 3 distinctive stages; alarm, resistance, exhaustion -when attempting to recover, body resists to return to homeostasis in continued stress -creates a higher level of homeostasis |
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What are the physiological adaptations of the exhaustion stage of GAS? |
-enlargement of adrenal cortex -consistent elevated release of stress hormones negatively impacts involved organs -atrophy of lymph glands -significant decrease in white blood cell count -weight gain -chronic systemic inflammation |
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How does the exhaustion stage impact physical health, diabetes, and cardiovascular disease? |
-chronic systemic inflammation can damage metabolic function and lead to insulin resistance -chronic rise in blood pressure can lead to hardening of arteries |
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How does the exhaustion stage impact immune function? What health problems are related to impaired immune function? |
-hormones/chemical messengers released during stress response may inhibit immune function -frequent colds, infections, asthma, allergies, cancer |
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How does the exhaustion stage impact emotional health? |
-chronic emotional responses that include aggression, anger, and fear seem to be especially harmful to psychological function and can lead to psychological disorders |
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What would be considered negative behavioral responses to stress? |
-can lead to more stress -contributes to the development of psychological and physiological disorders |
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What are adverse effects of consuming too much caffeine? |
-raises cortisol levels
-increases shedding calcium reserve into urine -raises heart rate and blood pressure -causes mental over-stimulation (can cause to seem more stressed) |
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How can you change the way you respond to stress? |
-explore and understand your stressors (keep a journal) -take control of the things you can -keep self-expectations reasonable -separate the trivial from the truly important -live in the present -take the path of least resistance -go with the flow -maintain or develop a positive attitude |
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What time management skills were discussed? |
-don't just write your plan, do it -set priorities -schedule tasks for times of peak efficiency -break up long term goals -commit to what's possible -ask for help when necessary -learn to say no -plan for free time to enjoy other activities -consolidate tasks & take breaks -jump into the task |
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Why do we consider cardiovascular fitness the best medicine for managing stress? |
-repetitive rhythms act as moving meditation -trains body and mind to tolerate higher levels of stress provides for healthy escape from daily routine -creates positive mood state -reduces muscular tension |
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Why do we consider muscular strength and endurance the best medicine for managing stress? |
-increases body awareness
-provides outlet for releasing stress -reduces muscular tension |
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What are the physiological benefits to using relaxation techniques to manage stress? |
-triggers parasympathetic nervous system relaxation response -heart rate and blood pressure normalize -digestion and organ function restored -blood flow to organs restored -muscles relax -better quality sleep |
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What are the names of the 8 relaxation techniques discussed in class? |
-Mindfulness
-Deep breathing -Progressive muscle relaxation -Creative visualization -Meditation -Hatha yoga -T'ai Chi -Listening to music |
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What are other positive behavioral responses to stress discussed in these slides? |
-Laugh! |
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4 principles of training for fitness |
-Overload: basis of strength development -Progressive Adaptation: gradual accommodation to applied workloads -Specificity: a muscle or group adapts only to the stress it is exposed to Recovery: time allowed for training muscles to partially recover |
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5 components of physical fitness |
-body composition -flexibility -cardio-respiratory endurance -muscular strength -muscular endurance |
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Definition of body composition |
-proportion of fat and fat-free mass in the body -healthy body composition involves a high fat-free mass -relationship between fat and location and risk for disease |
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Definition of flexibility |
-ability to move a joint through its full but safe range of motion -can improve posture, balance, and relieve pain -limitations due to gender, age, body build, and fitness level |
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In successful behavior change, what does the acronym SMART stand for? |
Set clear, reasonable goals Meaningful motivators Monitor your progress Arrange your world for success Recruit a support team Treat/Reward yourself |
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Definition of cardio-respiratory endurance |
the ability to perform prolonged, large muscle, dynamic exercise at moderate to vigorous levels of intensity |
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Definition of rate of perceived exertion (RPE) |
individual's subjective rating of their perceived intensity of a given CR activity |
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Wellness benefits of cardio-respiratory fitness |
-improved cardio-respiratory and metabolic function -disease prevention and management -improved psychological and emotional wellness -improved immune function -sustains wellness an QOL over lifespan |
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Definition of muscular strength |
the amount of force a muscle or group of muscles can produce with a single maximal effort -measured in 1 rep max (1RM) |
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Muscular capacity adaptations that occur from 8-20 weeks after beginning a resistance training program and 20+ weeks after beginning a resistance training program |
8-20 weeks:
-increased discharge frequency of motor neurons and motor unit recruitment -increased motor skills and improved firing 20+ weeks: -increase in size and strength of muscle and connective tissue -increased size in fast twitch fibers -increased contractile proteins, number and size of myofibrils |
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Differences and similarities when comparing training adaptations of men and women |
8-20 weeks:
-no difference 20+ weeks: -men exhibit a greater degree of anthropometric changes than women due to higher testosterone levels Absolute Strength: -men have 50% higher upper body strength -women have 30% higher lower body strength |
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Definition of muscular endurance |
the ability of a muscle or group of muscles to resist fatigue and sustain tension over a prolonged period of time |
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Wellness benefits of muscular strength and endurance training |
-prevention of musculoskeletal injuries
-improved body composition -disease prevention and management -improved psychological and emotional well being |
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3 primary characteristics of the best exercise program |
-promotes health -allows you to stay safely achieve your health and fitness goals -fun and enjoyable to perform |
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What does the acronym FITT stand for? Be able to appropriately adjust a training program. |
Frequency (how many times per week) Intensity (imposed demand or overload) Time (length of exercise session) Type (specific modality for desired outcome) |
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Federal PA guidelines cardio-respiratory fitness for adults aged 18-64 |
-2 hours and 30 minutes of moderate intensity or 1 hour and 15 minutes of vigorous intensity -aerobic activity should be in intervals of at least 10 minutes -additional health benefits for 5 hours per week -muscle strengthening activities twice a week |
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Using FITT and the ASCM RT guidelines given, be able to write a starting resistance training prescription for an adult who is considered a novice to intermediate exerciser |
************************************ |
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Names of 6 essential nutrients |
-proteins -carbohydrates -fats -vitamins -minerals -water |
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Caloric load per gram of protein, fat, carbohydrate, and alcohol |
-Fat=9 calories per gram -Protein=4 calories per gram -Carbohydrates=4 calories per gram -Alcohol=7 calories per gram |
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What is protein's primary function in the body? |
-proteins form key parts of the body's main structural components (muscles and bones) -made of amino acids |
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Complete vs. Incomplete protein |
Complete Protein: foods that supply all the essential amino acids (meat, fish, poultry, eggs, milk, cheese) Incomplete Protein: foods that supply most but not all amino acids (plants, grains, nuts) |
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Purpose of linoleic and alpha-linolenic acid and food sources |
-essential fats are necessary for maintaining healthy skin, and play a central role in promoting proper eyesight and brain development in babies -vegetable oil, walnuts, fish, beef, poultry |
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Definition of trans fat and how trans fats are created |
-the process of hydrogenation, in which hydrogen atoms are added to unsaturated fats to make them more solid at room temperature -increase one's risk of heart disease - |
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What is a carbohydrates primary function in the body, especially in the brain? |
-to supply energy to the body's cells -cells in the brain, nervous system, and blood only use carbohydrates for fuel (glucose) |
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Definitions of simple vs. complex carbohydrates and food sources for both |
Simple: contain one or two sugar units in each molecule (fruits and milk) Complex: consist of many chains of sugar molecules (vegetables, legumes, tubers, grains) |
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Recognize a whole grain and whole starch food compared to a refined grain or starch |
-refined grains usually retain all the carbohydrates, yet lose many nutrients -during processing, the germ and bran are removed and just the starchy endosperm left |
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Health benefits of whole grain carbohydrates and food sources with whole grains |
-whole grains take longer to digest -whole grains have a more dietary fiber and B-vitamins -whole wheat, whole rye, whole oats |
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What chronic disease is associated with too much added sugar? |
-associated with increased risk of obesity, hypertension, stroke, and coronary heart disease |
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Different types of fiber and food sources for both |
-Soluble: fiber that dissolves in water or broken down by bacteria in large intestine (oat bran, legumes) -Insoluble: fiber that does not dissolve in water (wheat bran, seeds of fruit, celery, some vegetables) |
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Health benefits of fiber and whether or not it supplies the body with energy |
-decreases risk of cancer -makes people fuller longer Soluble: slows body's absorption of glucose, binds to cholesterol containing compounds Insoluble: makes feces bulkier and softer, prevents constipation |
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RDA for sodium |
500-1500 mg for adults |
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"Choose My Plate" daily recommendations for a healthy diet |
-eat nutrient dense food -2000 caloric limit |
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Definitions of a portion vs. a serving, and who is responsible for determining both |
Portion: amount of food you choose to eat, no set size
Serving: a standardized amount prescribed for each food/food group, standardized through USDA |
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Recommended percent of daily intake of protein for an adult |
10-35% of daily calories -two 4-6 oz. servings -lean protein |
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Recommended percent of daily intake of total and saturated fat for an adult |
Total fat: 20-35% of daily calories Saturated fat: less than 10% of daily calories |
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Recommended percent of daily intake of carbohydrates for an adult |
45-65% of daily calories |
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Which snack is more fulfilling and why? |
-Cherries are more filling, more fiber -cherries, chips, then cookie |
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Nutrient vs. Caloric density |
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Definition of set point theory |
-hypothesizes that a person's weight is regulated to maintain a person's current weight range |
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Definition of basal metabolic rate (BMR) |
the metabolic cost of living per unit of time |
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What physiological functions is your basal metabolic rate maintaining? |
-heat production -cardiac function -respiration -ingestion/digestion -brain function -temperature regulation -cell metabolism/anabolism |
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what things will impact your BMR, and how will they impact it? |
-age -sex -height/weight -body temperature -prolonged alteration of food intake -muscular activity (impacts the most) -emotional state -amount of sleep |
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Definition of the thermic effect of food |
the increment in energy expenditure above BMR due to the cost of food processing for storage or use -protein and carbs have a high TEF -fat has a low TEF |
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Factors that affect variations in energy expenditure (EE) and how they affect it |
-sociocultural influences -self efficacy and behavioral capacity -emotional/psychological influences -environmental influences |
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Factors that effect variations in energy intake and how the affect it |
-external cues -internal cues -access to food |
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Tips for best success in regards to healthy weight management |
-develop realistic expectations and attitudes -adequate amounts of sleep -monitor weight regularly -get support and seek professional help if cannot achieve on own |
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Features of a responsible and safe weight loss program |
-recommended diets should be safe, use all food groups, meet DRI for all nutrients, and encourage exercise -promote slow, steady weight loss -0.5 to 2 pounds per week -weight maintenance plan |
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Limitations of all diets |
-weight loss cannot be maintained long term due to extreme caloric restrictions -weight loss is usually regained as fat |
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What should you ask yourself when evaluating your diet? |
-is the diet safe? -will I be able to stay on the diet for the long haul? -will I be able to maintain the weight loss? |
