Know the following definitions: Health, Wellness
- Health: Being sound in body, mind, and spirit. Not merely the absence of disease or infirmity, but a state of complete physical, mental, and social well-being.
- Wellness: Purposeful, enjoyable living. A deliberate lifestyle choice characterized by personal responsibility and optimal enhancement of physical, mental, and spiritual health.
Who were/are the following WHO, Godfrey Hochbaum, Ottawa Charter
- WHO: a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity
- Godfrey Hochbaum: Health is what helps me be what I want to be…do what I want to do…[and] live the way I would like to live
- Ottawa Charter: a resource for everyday life…a positive concept emphasizing social and personal resources, as well as physical capabilities
What are the six components of health and definitions?
- Physical: Good physical fitness and confidence in one’s personal ability to take care of health problems.
- Psychological: our feelings and our thoughts.
- Spiritual: learn how to experience love, joy, peace, and fulfillment; and help themselves and others achieve their full potential
- Social: The ability to interact effectively with other people and the social environment, to develop satisfying interpersonal relationships, and to fulfill social roles.
- Intellectual: Your ability to think and learn from life experience, your openness to ideas, and your capacity to question and evaluate information.
- Environmental: The impact your world has on your well-being.
Know Internal vs External focus of control?
- internal: blaming myself
- external: blaming others
Know Life expectancy in the U.S in the 1900 and 2005
- 1900: less than 50 years
- 2005: White Black Hispanic
- M 75 69 76
- F 80 77 83
What are The leading causes of death for the African Americans, Caucasians, Hispanics and Native Americans
- AA: breast and cervical cancer, and African American men are more likely to die of prostate cancer. NOT AIDS!
- white: Alzheimer’s disease, kidney disease, and suicide.
- Hispanic: Heart disease, cancer, and accidental injuries
- Native: more likely to die during their first year of life. more likely to smoke cigarettes. diabetes is two and a half times higher than the rate among whites. higher rates of depression. alcohol-related accidents, homicides, and suicides.
The Stages of Change
Know the different types of anxiety disorders
- panic disorder
Know the facts about ADHD
short attention span and/or hyperactivity-impulsivity that results in serious social impairment
Know the following individuals' works and beliefs according to our book and lecture
- Abraham Maslow: Individuals behave in response to their values rather than unconscious drives. Human needs include basic biological needs and more complex psychological Personality development is driven by the need to achieve psychological fulfillment or self-actualization.
- Sigmund Freud: the unconscious mind influences behavior and 7 defense mechanisms
- Erik Erikson: Social influences shape Individuals progress through eight psychosocial stages throughout their lifetimes. In order to achieve emotional well-being, one must resolve conflicts associated with each stage
Know the order of the Maslow Pyramid
- Self actualization
- esteem needs
- love needs
- safety needs
- psychological needs
What are Xanac and Zyperxa use
- Xanax: anti anxiety
- Zyperxa: anti psychotic
What is major depressions and symptoms
Persistent and profound feelings of sadness, hopelessness, helplessness, and worthlessness
Know the differences between eustress and distress
- Eustress: positive
- Distress: Negative
Who was Hans Selye?
The father of stress research
Know the three stress hormones
What does GAS stand for in relations to stress respond?
General Adaptation Syndrome
What are the three stages of GAS?
- Alarm Stage. ...
- Resistance Stage.
- ...Exhaustion Stage.
the study of the effect that the psyche has on the body and neurons
What are antioxidants and phytochemicals?
- antioxidants: Vitamin C, E and beta-carotene, carotenoids and flavonoids. fights free radicals
- phytochemicals: Non-nutrient substances produced by plants that may provide health benefits
identify of the following is a monounsaturated fat?
Olives, peanuts, and canola oil are rich sources
What is Metabolic syndrome?
- a condition that increases the risk of CVD and type 2 diabetes.
- usually have excess belly fat and hypertension
definition of Diabetes Mellitus
a group of chronic diseases characterized by the inability of the body to metabolize carbohydrates properly
How much fiber is recommended daily ?
25-30 grams a day
What are soluble fibers?
- water soluble dissolves in water
- fat soluble dissolves if fats
Know the definitions of Muscle endurance and Muscle Strength
- Muscular strength—ability of muscles to apply maximum force against an object that is resisting that force
- Muscular endurance—ability to contract muscles repeatedly without becoming fatigued easily
Know the definitions of Isometric and Isotonic
- Isometric exercise—applying force against a fixed object (e.g., pushing against an immovable door frame)
- Isotonic exercise—applying force against a movable but constant source of resistance(Using barbells, push-ups, or weight machines.)
Know how to calculate a person's BMI and apply that to the BMI chart
- An index of a person’s weight in relation to height
- BMI = weight (lb) X 703/ [height (in)] 2
- Example: BMI = 170 lb X 703 / [72”]2 = 23
Know the definition of flexibility, Static Stretching, Ballistic stretching
- Flexibility is the ability to extend muscles and joints within normal range of motion.
- Static stretching—slowly and fully extending muscles and joints within natural range of motion (hold for 15 seconds).
- Ballistic stretching (stretching with bouncing) is not recommended.
Know the following connections Tendons, ligaments, joints
- Tendons connect muscles to bones.
- Joints are where bones come together.
- Ligaments hold bones together at the joints.
Know the functions of Skeletal muscles according to the book
provide shape, support, and movement.
What are LDL, HDL and triglycerides and what are the recommended ranges for them?
- LDL: low density lipoprotein -- fatty substance produced by the liver that carry cholesterol to arterial walls (bad) less than 100 mg/dL
- HDL: high density lipoprotein -- fatty substance that picks up cholesterol in the blood stream and returns it to the liver (good) 60 mg/dL and higher
- triglycerides: fats that flow through the blood after meals and have been linked to increased risk of coronary artery disease. Less than 150 mg/dL
What is the DASH diet it is recommended for individuals with what type of condition?
he DASH (Dietary Approaches to Stop Hypertension) diet, which is rich in fruits, vegetables, and low-fat dairy foods, significantly lowers blood pressure.
The effects of smoking and heart diseases
- Nicotine over stimulates the heart.
- Carbon monoxide reduce the oxygen supply to the heart.
- Tars and other smoke residues increase the risk of cholesterol build-up in the arteries.
- Smoking increases blood clotting.
- Smoking causes irreversible damage to the arteries.
The Path of the blood to and from the heart
- left side: oxygenated blood
- right side: deoxygenated blood
Signs of stroke and heart attack?
- stroke: Sudden numbness or weakness of the face, arm, or leg – particularly on one side of the body.
- heart attack: Chest pain that spreads to the shoulders, neck, jaw or arms
Know the differences between a Thrombus and an embolus
- Thrombus: a blood clot formed within the vascular system of the body and impeding blood flow
- embolus: a blood clot, air bubble, piece of fatty deposit, or other object that has been carried in the bloodstream to lodge in a vessel and cause an embolism
Know the differences between Systolic and diastolic pressure
- Systolic Blood Pressure: Pressure exerted by blood against walls of the arteries during forceful contraction of the heart.
- Diastolic Blood Pressure: Pressure exerted by blood against the walls of the arteries during relaxation of the heart.