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53 terms

health 101

wellness, stress, cancer, nutrition, std's, pregnancy, death etc.
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Leading Cause of death among Americans
Smoking
Genetic Makeup
Health determinant over which we have least control
The 6 Dimensions of wellness are..
interrelated
Prevention
The best response to behavior-related diseases
Target Behavior
Isolated behavior that is the focus of your behavior change plan
Self-efficacy
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
Stressors
Situations that trigger physical and emotional reactions
Example of a stressor
Bad grade
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
Endocrine system
system of glands, tissues, and cells that helps control body functions by releasing hormones
Psychological Health
It is as difficult to define as it is important to understand it
Maslows basic human needs
decreasing in urgency--
1. physiological needs
2. safety
3. love/belongingness
4. self-esteem
5. self-actualization
Self-Actualization
Characterized by realism
Autonomy
Most closely associated with being inner directed
Creativity
Openness to new experiences
Development of trust begins
in infancy
Our early identity models are most likely to be
parents
Compulsions
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
Alcohol
is not an essential nutrient
Fat provides how many calories per gram?
9
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?
10-35%
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?
Salmon
Carbohydrates
Major source of fuel for the nervous system, brain and red blood cells
Refined carbohydrates
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
Physical Fitness
Cardiorespiratory endurance, flexibility, muscular strength
Cardiorespiratory endurance
ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity
Muscular strength
Amount of force a muscle can produce with a single maximum effort
Muscular endurance
Ability to sustain a given level of muscular tension over time
Flexibility
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-density lipoproteins
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?
3-5%
Amount of subcutaneous body fat in females is how much of total body weight?
8-12%
What is used to examine health risks associated with body weight?
BMI and waist circumference
What is a healthy BMI?
18.5-24.9
Abdomen
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