Leading Cause of death among Americans
Health determinant over which we have least control
The 6 Dimensions of wellness are..
The best response to behavior-related diseases
Isolated behavior that is the focus of your behavior change plan
Belief in one's ability to be successful in the performance of a given task
Internal locus of control
Believing that events turn out as they do based on their actions
External locus of control
Blaming outside factors and making excuses for negative outcomes
Order of Behavior Change Strategy
Make contract, set goals, devise a plan of action, monitor behavior, analyze data
Situations that trigger physical and emotional reactions
Example of a stressor
Nervous and Endocrine
Systems are responsible for your body's physical response to stressors
Autonomic nervous system controls
ability to digest food, speed of your heart rate, ability to alter your blood pressure
Parasympathetic branch of the autonomic system
aids in digestion and promoting growth
Sympathetic nervous system
Branch of the autonomic nervous system that is activated when a person is exposed to a stressor
system of glands, tissues, and cells that helps control body functions by releasing hormones
It is as difficult to define as it is important to understand it
Maslows basic human needs
decreasing in urgency--
1. physiological needs
Characterized by realism
Most closely associated with being inner directed
Openness to new experiences
Development of trust begins
Our early identity models are most likely to be
Repetitive, hard-to-resist actions associated with obsessions
Characteristics of depression
too much sleep, poor appetite and weight loss, disturbed sleep, overeating
If you are pregnant you should avoid
All fish because there could be mercury contamination
is not an essential nutrient
Fat provides how many calories per gram?
Vegetarians can eat these for a source of protein
corn, beans, peanut butter, milk, rice
Recommended daily intake of protein is what percent of total daily calories?
Saturated fats are primarily found in
animal food sources and are solid at room temp.
What is a good source of omega-3 fatty acids?
Major source of fuel for the nervous system, brain and red blood cells
Tend to be much lower in fiber and vitamins than their unrefined counterparts
Consumption of whole grains is linked to-
1.reduced risk of heart disease
2. reduced risk of certain forms of cancer
3. reduced risk of diabetes
Cardiorespiratory endurance, flexibility, muscular strength
ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity
Amount of force a muscle can produce with a single maximum effort
Ability to sustain a given level of muscular tension over time
Ability to move the joints through their full range of motion
Effects of exercise on metabolism and body comp.
Slightly raises the metabolic rate for several hours after exercise, increase in muscle mass raises the metabolic rate, increases caloric expenditure and helps regulate body weight
High levels of these are associated with reduced risk of CVD
Exercise and disease prevention
regular exercise reduces risk of stroke and type 2 diabetes and weight bearing exercise reduces risk of osteoporosis
Length of time you workout depends on the
intensity of the workout
Amount of subcutaneous body fat in males is how much of total body weight?
Amount of subcutaneous body fat in females is how much of total body weight?
What is used to examine health risks associated with body weight?
BMI and waist circumference
What is a healthy BMI?
People who store fat in this area of the body are at increased risk for chronic disease
Body Dysmorphic disorder
condition characterized by extreme dissatisfaction with appearance and/or body type
Female Athlete Triad
abnormal eating patterns, premature osteoporosis, amenorrhea
Largest component of metabolism
Resting metabolic rate
Resting Metabolic Rate
Energy required to maintain vital body functions