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NMT250 > hydro/ lifestyle- midterm > Flashcards

hydro/ lifestyle- midterm Flashcards

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1
Q

warming compress

A

wrap person in cold linens
cover in blanket after

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2
Q

uses for warming compress

A

fever
weak
convalescence
anxiety
insomnia
pneumonia
digestion
bronchitis
influenza
drug and alchol
arthritis MSK
menstural pain

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3
Q

3 stages of warming compress

A
  1. cooling effect
  2. calming effect
  3. warming effect
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4
Q

contraindications of warming compress

A

cold clients
claustrophoby
recent ingestion of alcohol or drugs
skin problems worse w moisture

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5
Q

contraindications to warming stage of warming compress

A

pregnancy
CVD
diabetes
hepatitis
lymphedema
MS
seizures

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6
Q

cautions for warming compress

A

-hypothryoid
-lympedema if had lymph node removal (use of wraps >15 mins)

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7
Q

constitutional hydro

A

alternates hot, cold and dry blankets on the back and front

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8
Q

warming compress is

A

gentle alternating hot and cold

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9
Q

evolution of exercise since the 1950s

A

fitness for war
fitness for sport
fitness for health

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10
Q

non-responders

A

some people respond better to exercise than other

genes affect exercise tolerance etc

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11
Q

effects of exercise of T2DM

A

increase glucose disposal

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12
Q

type of exercise for diabetes

A

aerobic; daily

increase frequency, duration and intensity for better glycemic control

resistance also helpful 2-3/wk

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13
Q

exercise recommendation

A

150 min/wk of moderate intensity aerobic OR 90 min/wk virgorous aerobic

3/wk of exercise, no more than 2 days without

resistance train 3x/wk (3 sets of 8-10reps)

increase intensity and add sets…

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14
Q

gestational diabetes and exercise

A

resistnace train in 2nd trimester

inverse association btw pre-pgrenancy activity and getting gestational diabetes

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15
Q

precautions for exercise and diabetes

A

dangers of not exercising are worse

self monitor blood glucose levels to avoid hypoglycemia

peripheral neuropthy- no weight bearing exercsie

blood and eye pressure in resistance training (can do lighter and unilateral)

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16
Q

exercise and heart disease

A

reduce CVD mortality by 25%

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17
Q

cardiac rehabilitation

A

exercise program after i.e. post surgery, heart failure, pacemaker inset

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18
Q

3 phases of cardiac rehabilitation

A

phase 1: in hospital, 24 hrs after, limited ROM exercise, walking, heart up to 120bpm

phase 2: in hospital, 2-6wks after event, 3x/wk (monitor with BP, ECG), educate on meds, stress and smoking tc, (lasts for 4 wks to 6 months)

phase 3: in community setting, i.e. walk, cycle, row, swim, phsyoptherapist prescription of exercise

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19
Q

exercise rx- cardaic

A

rehabilitative exercise reduces cardiac problems like 20%

resistnace good for MI

2-3 days/wk

…

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20
Q

cardiac contraindications for resistance training

A

unstable angina, exertion angina or low ejection fraction

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21
Q

arthritis and exercise CI

A

vigorous exercise CI in acute joint inflammation (but mostly presents as subacute or chronic)

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22
Q

goals for arthritis exercise

A

low impact, suppleness/flexible and joint ROM

i.e. aquarobics, resistnace

reduce load if pain and swelling

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23
Q

hypertension and exercise

A

exercise will raise BP acutely; but reduce systolic and diastolic up to 10mmHg in stage 1 and 2 hypertension

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24
Q

exercise for hypertesnion

A

aerobic

resistnace to improve BP (possibly)
–> do unilateral and lower intensitvity so dont do valsava and increase BP

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25
precautions in hypertension and exercise
stage 3 or essential hypertesnion may not directly benefit, but could reduce other risk factors
26
dyslipidemia and exercise
exercise helps muscle to oxidize fat
27
hypercholesterolemia and exercise
aerobic mainly (but also resistance)
28
aerobic exercise effects on lipids
Less effect on lowering LDL cholesterol than lowering triglycerides or raising HDL HDL may also be raised better through resistance training
29
statin use in dyslipidemia and exercise
Statins= used effectively for lipid correction- there is an increased risk of myalgia and this appears to be greater in heavy exercisers
30
resistnace training contrainidcations
diabetic retinopathy peripheral neuropathy (non-weight bearing recommended)
31
sauna temperature and humidity
145-200 F/ 63-93 C 6-10% humidity
32
sauna (aka whole dry heating) physiological effects
peripheral vasodilation increased sweating increased oxygen consumption relaxation of skeletal muscles increased cardiac output
33
pre-sauna directions
no eating 1 hours before no alcohol cool down temp after exercise drink water 10-15 mins in sauna finish with cold shower
34
dry sauna
air dry= body can do higher temperatures sweat evaporates quickly and produces and instant cooling effect
35
infrared sauna
lower temp than other saunas IR rays get deep and heat human tissue directly
36
sauna CI
systemic or chronic diseases (CVD, diabetes, hepatitis, lymphedema, MS, seizures) pregnancy loss of sensation “great obesity” heat intolerance recent meal under the influence of alcohol or drugs
37
sauna cautions
intense itching hypothyroid (frequent saunas) lymphedema risk (avoid altogether) drug patch use - remove before sauna
38
wet sauna (steam bath)
local (i.e. joints, steam inhalation, facial) or full body (i.e. steam room)
39
steam inhalation
nasal or chest congestion liquify nasal mucus moisten and soothe respiratory tract increase blood flow and reduce congestion
40
sweat lodge
native Americans medicine man 12 people in a structure that 65.5c/150F rounds last 15 mins plus cool down (60-90 min)
41
steam rooms (hot humid air) directions
dont eat 1+ hour drink water slippery stay in for 10-20 min finish with cold shower
42
cautions for steam room
asthma hypothryoid (not frequent) lymphedema risk (d/t remove of Los)
43
castor oil is high [ ] of
ricinoleic acid (fatty acid)
44
indications for castor oil pack
increasing local circulation of blood and lymph relaxing smooth muscle softening scar tissue (softens fibrotic adhesions) relieving muscle and joint pain immune support (stimulates lymphocytes) muscle pain menstrual cramps fibrotic knots scar tissue arthritis neck and back injuries, sprains/ strains after 24 hrs
45
contraindications for castor oil pack
any are where heat is a CI broken skin tumors ulcers lower ABD in pregnant women strong laxative orally
46
how much exercise a day to support mental health
15-30 min
47
effects of stress on the body
endocrine - mobilize energy -induce insulin resistnace - if stress is emotional or psychological then the mobilized energy will not be used and stored as visceral fat (excercsie therefore good)
48
exercise and anxiety
intense in morning to reduce sympathetic tone walk/jog to improve glucose disposal and help metabolism flexibilitiy i.e. yoga to relax
49
exercise and depression
relationship b/t inactivity and depression aerobic as mono therapy for mild depression resistance; high intensity more effective than low intensity
50
mindfulness 2 purposes
“awareness of one’s internal states and surroundings” “paying attention in a particular way; on purpose, in the present moment, and non judgementally”
51
positive effects of mindulness
reduces: stress anxiety burnout depression psychological distress improves engagement, focus and learning
52
forms of mindfulness based interventions (3)
MBSR MBCT ABBT
53
MBSR (mindfulness based stress reduction)
8 week program, combines mediation and hatha yoga handle daily stressors
54
MBCT (mindfulness based cognitive therapy)
for chronic depression cope with thoughts and feelings
55
ABBT (acceptance based behavioural therapy)
MBSR and behavioural therapy to treat anxiety helps participants understand that thoughts and feelings are normal, expected and can increase and decrease from moment to moment
56
mindfulness influenced interventions (MII)
mindfulness is part of intervention and philosophy but not help compoennt ie.. DBT, tai chi, yoga
57
emotional responses to MII or Mindfulness
fear conditioning emotional learning reduction of PTSD healthier emotional regulation buffer ruminative thoughts likely a result of underling neuroplasticity
58
neuroendocrine responses to MBSR or mindfulness
down-regulates nuclear factor kappa B reduced risk of inflammation-related disease reduces self-reported perceived stress increases salivary cortisol (mindfulness & mediation skill acquisition is mentally demanding)
59
neurobiological responses to mindfulness/meditation
bottom up approach : regulates emotional response through mindful awareness (vs cognitive reappraisal/top-down)
60
nature exposure aka Shinrin-Yoko, Forest Bathing
emotional, neuroendocrine and neurobiological effects in Japan slow and mindful walk in forest; all 5 senses
61
nature exposure effects
decreased BP decreased oxyhemoglobin in the prefrontal cortex decreased HR decreased cortisol decreased HRV
62
emotional responses to forest bathing
awe safe and secure transcendent or sublime
63
neuroendocrine responses to forest bathing
reduces HR increased stamina scores decreased anxiety, depression, fatigue and confusion scores
64
neurobiological responses to forest bathing
reduced oxyhemoglobin in prefrontal cortex top-down effect: stressed states exposed to nature result in psychological relaxation and recovery of immune function
65
overall effects of forest bathing
psychological wellbeing, reduce illness burden 40% help anxiety, depression, stress
66
sleep diary
Time in bed vs time asleep – sleep efficiency Naps – duration and time of day, sleep drive Caffeine and/or alcohol intake – substances that disrupt sleep Common sleep disturbances (themes) that they noticed in themselves as a result of doing the sleep diary.
67
reduced sleep increases risk of
CVD, DMII, all cause mortality.
68
sleep is often disrupted in
psychiatric disorders

NMT250 (10 decks)

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