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HEAL 100 > Midterm > Flashcards

Midterm Flashcards

1
Q

Why we are offering this course?

A
  • Look at health studies with an emphasis on student health
  • Give students the tools and techniques for university life
  • Develop health competencies
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2
Q

What are the 4 course themes?

A
  • build personal health and resilience for academic success
  • evidence-based and experiential-based learning for health and wellbeing knowledge
  • filling and sharing your “tool bucket” to make a broader community impact
  • kindness and grace
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3
Q

What are the areas of focus for the UBC wellbeing initiative?

A
  • Healthy beverage initiative
  • Smoke free areas
  • Food security initiative
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4
Q

What are some common student health issues?

A
  • Stress/Anxiety
  • Sleep difficulties
  • Overweight
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5
Q

What does the Okanagan Charter state regarding health?

A

It lays out guidelines to become a health and wellbeing promoting campus

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6
Q

What is the Okanagan’s Charter first call to action?

A
  • Post-secondary schools to embed health into all aspects of campus culture
  • Lead health promotion action and collaboration locally/globally
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7
Q

What are the links shown by research between student wellbeing, classroom environments and academic success?

A
  • Wellbeing positively correlates with academic success
  • Wellbeing promoting learning environments positively impact self-esteem
  • Academic achievement impacted by social connectedness
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8
Q

Definition of mindfulness?

A

Being present in the moment

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9
Q

Definition of resiliency?

A

The capacity to recover quickly from difficulties

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10
Q

Definition of academic tenacity?

A

A set of skills and attributes contributing to academic success

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11
Q

Definition of health?

A

A state of complete physical/social/mental wellbeing without the presence of disease

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12
Q

Definition of well-being?

A

A dynamic process of being

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13
Q

What are the 8 dimensions of wellness?

A
  • Altruism (finding meaning/purpose)
  • Environmental
  • Intellectual
  • Mental/emotional
  • Occupational
  • Physical
  • Social
  • Spiritual
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14
Q

What is the health belief model of health behavior change?

A
  • There’s a health threat to them
  • Their behavior is not good for their health
  • If they change, there will be health benefits (that outweigh the costs)
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15
Q

What is the social cognitive theory of health behavior change?

A
  • Environmental factors: social norms, access in community, influence on others
  • Behavioral factors: skills, practice, self-efficacy
  • Cognitive factors: knowledge, expectations, attitudes
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16
Q

Definition of self-efficacy?

A

An individuals belief in their own capacity to act in certain ways to reach their goals

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17
Q

What are the stages of change theory?

A
  1. Precontemplation: unaware of the problem
  2. Contemplation: aware of the problem and the desired behavior change
  3. Preparation: intends to take action
  4. Action: practices the desired behavior
  5. Maintenance: works to sustain the behavior change
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18
Q

What are the normal process of behavior change?

A

You see some progress, reach a setback, learn from the setback and move forward again

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19
Q

How does the normal process of behavior change set you up for success in reaching and maintaining a goal?

A

If the setback occurs again, you know how to move through it from knowledge/experience

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20
Q

Definition of health promotion?

A

A process that allows people to have more control over their health

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21
Q

Definition of health education?

A

A combination of learning experiences to help individuals/communities improve their health by increasing their knowledge

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22
Q

What are the Ottawa Charter dimensions?

A
  • Reorient health services: tailoring the system to better attend the capacity and programs available
  • Develop personal skills: education for health/enhancing life skills, allowing people to have more control over their own health/environment
  • Create supportive environments: look out for the health of others and the environment you live in
  • Strengthen community action: community is what sets priorities, makes decisions regarding better health
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23
Q

What are the 4 types of research?

A
  • Epidemiological: looking at a population
  • Lab: working in a controlled environment
  • Intervention/clinical trials: following a specific regimen
  • Case studies: looking at an individual
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24
Q

What are some issues of health quackery and being a critical consumer?

A
  • Society is more drawn to quick fixes
  • We aren’t checking credentials/evidence
  • Wasted money
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25
Q

What are some determinants of health and how they impact health?

A
  • Income: can’t afford health insurance, prescriptions, appointments
  • Education: lack of knowledge leads to poorer choices
  • Health services: lack of accessibility, harder to get immediate care when necessary
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26
Q

SMART formula?

A
  • Specific
  • Measurable
  • Attainable
  • Relevant
  • Time-bound
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27
Q

What is internal locus of control?

A

The belief that we have control over events
- Tend to be healthier/have an easier time following a wellness program, engage in behavior because its personally rewarding

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28
Q

What is external locus of control?

A

The belief that what happens is the result of the environment
- Thinks of themselves as powerless and can sabotage efforts to change behavior, driven by external rewards (praise)

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29
Q

What are some common mistakes in goal setting?

A
  • Too big
  • Too many
  • Not specific
  • Not written
  • Unrealistic
30
Q

What are 5 components of our health care system?

A
  • Universality: everyone is covered
  • Comprehensiveness: all essential services
  • Portability: all of Canada
  • Public administration: publicly funded insurance
  • Accessibility: in a position that everyone can enter
31
Q

What are the challenges of our health care system?

A
  • Very expensive
  • Long wait times for non-emergent ailments
  • System hasn’t changed with trends (chronic diseases)
32
Q

How do we improve our health care system?

A

We need more community based solutions (variety of health professions/services/education)

33
Q

What is the mental health/illness continuum?

A

A range of mental health/illness at extreme ends, people can lie at different points throughout their life depending on their situation

34
Q

What is flourishing in the mental health/illness continuum?

A

A positive emotion

35
Q

What is languishing in the mental health/illness continuum?

A

A neutral/negative emotion

36
Q

What are the differences between mental health and mental illness?

A
  • Mental health: a state of mental/emotional wellbeing
  • Mental illness: diagnosed conditions that affect thoughts/behaviors
37
Q

Why might depression be so common for university students?

A
  • Poorer food choice
  • Lack of sleep
  • Struggle to make relationships
  • Lack of exercise
38
Q

What contributes to a positive mental health?

A
  • Positive emotions: broaden thinking, builds personal resources (health) that lead to resiliency
  • Money: more money, happier overall (experiences vs things)
  • Accomplishments
  • Positive relationships
39
Q

What are some key factors that research has shown to contribute to people’s happiness?

A
  • Proper sleep
  • Exercise
  • Spirituality
40
Q

How much of happiness is within our control vs genetics?

A
  • 50% genetics
  • 40% our control
  • 10% environment
41
Q

What are some things we can do to build happiness and gratitude?

A
  • Journaling
  • Expressing specific gratitude
42
Q

How is kindness linked to mental health?

A
  • It reduces stress
  • It deepens relationships
  • It creates a sense of belonging within yourself
43
Q

How does multi-tasking affect mental health?

A

It can harm productivity, make you feel more distracted

44
Q

How does boredom affect mental health?

A

It puts us in a state of daydream, allows the mind to wander

45
Q

Definition of mindfulness?

A

A state of being aware of something, paying attention in a particular way

46
Q

Parts of the brain and how they change during mindfulness?

A
  • Anterior cingulate cortex: controls executive function
    • Increase in size
47
Q

Parts of the brain and how they change during mindfulness?

A
  • Insula: interoceptive awareness
    • Increases in size
48
Q

Parts of the brain and how they change during mindfulness?

A
  • Amygdala: fight or flight response
    • Decreases in size
49
Q

Parts of the brain and how they change during mindfulness?

A
  • Posterior cingulate cortex: responsible for mind wandering
    • Decreased activation during meditation
50
Q

Parts of the brain and how they change during mindfulness?

A
  • Prefrontal cortex: executive order functions
    • Increases in size
51
Q

What are the mental health benefits of mindfulness?

A
  • Improves memory
  • Sharpens focus
52
Q

What are the physical health benefits of mindfullness?

A
  • Reduces blood pressure/heart rate
  • Increases energy
53
Q

What are the psychological health benefits of mindfulness?

A
  • Improves self-esteem
  • Regulates emotions
54
Q

What are some types of practices and apps available for mindfulness/meditation?

A
  • Sitting practice (focused attention, open awareness)
  • Mindful movement (focus on sensations)
  • Body scan (focus on physical sensations)
  • Calm app
  • Headspace app
55
Q

What is neuroplasticity ?

A
  • The brains ability to adapt its structure and function in response to experiences
  • Certain experiences “grow” parts of the brain, making them stronger (lack of wandering)
56
Q

What are the results from the UBC smart program for nursing students?

A
  • Depression: increased for OC, stayed the same for UBCO
  • Quality of life: decreased for OC, stayed the same for UBCO
  • Levels of stress didn’t change for either group, UBCO students gained resilience
57
Q

What treatments can improve psychological disorders?

A
  • Biological: based on activity of neurons in brain/brain chemical reactions
  • Behavioral: based on what people do: stimulus, response, reinforcements
  • Cognitive: behavior results from attitudes, expectations, motives
  • Psychodynamic: focus on thoughts, complex set of desires/emotions
    **using a combination of the first 3 most successful
58
Q

How can peer groups/self-help groups/counselling help?

A

They can make you aware/face problems, teaches you how to approach them or assists you through them

59
Q

What are the health benefits of laughter?

A
  • Boosts the immune system: increases immune cells, infection fighting antibodies
  • Releases endorphins: ‘feel good’ chemicals, promotes sense of well-being, temporarily relive pain
  • Reduces anger: laughing at a hardship can put the problem into perspective, without holding bitterness or resentment
  • Stops distressing emotions: you cant feel angry/sad/anxious when laughing
60
Q

What are the 2 types of stress?

A
  • Eustress: stressor that presents an opportunity for personal growth
  • Distress: stressor that causes strain, has a harmful effect
61
Q

What is the optimal amount of stress for best performance?

A

Anywhere between low (boredom) and high (anxiousness)

62
Q

What is happening physiologically during reactions to stress?

A
  • Adaptation: attempt to cope with stress
    • General adaptation syndrome: process your body goes through when you are exposed to stress – Alarm/Resistance/Exhaustion
  • Increase in heart rate & breathing
  • Decrease in digestive activity
  • Liver releases glucose for energy
63
Q

What are the 3 levels of stress?

A
  • Positive stress: healthy, builds resilience
  • Tolerable stress: more serious demands, can be overcome with support
  • Toxic stress: causes lasting damage, higher risk for physical/mental health problems later
64
Q

What are 3 frequencies of stress?

A
  • Acute: everyday stress, (+/-), doesn’t cause lasting damage
  • Episodic acute: repetitive occurrence of acute, starts to build up (body on high alert)
  • Chronic: no relief, wears someone down, higher risk of suicide, violence, etc
65
Q

How is stress harmful to health?

A
  • Increases blood pressure (cortisol/epinephrine)
  • Increase/decrease body weight
  • Poor sleep
  • Hormonal/neurotransmitter imbalance
66
Q

How does stress contribute to the risk of heart disease?

A

The constant increase in heart rate/blood pressure, creates stronger heart contractions and puts stress on the blood vessels - can lead to inflammation

67
Q

What are the top common student stressors?

A
  • College related expenses
  • Not spending enough time with loved ones
  • Intellectual ability: completing coursework, studying
  • Class interferes with routine
  • Reasons for earning a degree: needing to prove competence to others
  • Doing homework instead of other activities
68
Q

What are some poor coping methods for stress?

A
  • Drugs/alcohol
  • Lashing out
  • Prescription medication
69
Q

What are some methods of stress management?

A
  • Yoga
  • Breathing exercises
  • Mindfulness/meditation
  • Physical activity
  • Creativity
  • Laughter
70
Q

How is stress linked with physical and mental illness?

A
  • Chronic stress puts the body into a state of ‘fight or flight’
  • Homeostasis cant be established
  • Immune system weakens
  • Essential body processes are disrupted, piles up
  • Risk of health problems increase

HEAL 100 (1 decks)

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