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Wellness > Module 1 > Flashcards

Module 1 Flashcards

1
Q

Wellness

A

Being in good physical and mental health. Impacts each other

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2
Q

8 dimensions of wellness:

Emotional

A

Coping effectively with life and expressing emotions in appropriate manor

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3
Q

8 dimensions of wellness:

Environmental

A

Occupying pleasant, healthy and safe environments that support well-being.

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4
Q

8 dimensions of wellness:

Financial

A

Achieving satisfaction with current and future financial situations

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5
Q

8 dimensions of wellness:

Intellectual

A

Recognizing creative abilities and finding ways to expand. Open mindedness

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6
Q

8 dimensions of wellness:

Occupational

A

Personal fulfillment and enrichment from ones work/responsibilities

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7
Q

8 dimensions of wellness:

Physical

A

Recognizing need for physical activity, healthy foods, and adequate sleep

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8
Q

8 dimensions of wellness:

Social

A

Developing sense of connections, belonging, sustained support, and positive relationships

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9
Q

8 dimensions of wellness:

Spiritual

A

Sense of purpose and meaning. establishing peace harmony and balance

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10
Q

8 dimensions of wellness

A
  1. emotional
  2. Environmental
  3. Financial
  4. Intellectual
  5. Occupational
  6. Physical
  7. Social
  8. Spiritual
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11
Q

Healthy people 2020

A

Launched in 2010 by Dep of Health and Human Services

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12
Q

4 goals of Healthy People 2020

A
  1. Achieve high quality, longer lives
  2. eliminate disparities. Improve health of all
  3. Create environments that promote good health
  4. Promote quality of life
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13
Q

Top 2 leading causes of death

A

Heart disease and cancer

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14
Q

10 leading causes of death in US

A
  1. heart disease
  2. Cancer
  3. Chronic lower respiratory disease
  4. Unintentional accidents
  5. Stroke
  6. Alzheimer’s
  7. Diabetes
  8. Flu//pneumonia
  9. Nephritis, nephrotic shock, nephrosis
  10. Suicide
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15
Q

Winnable Battles

A
  • Created by CDC
  • keeps pace with emerging concerns
  • addresses leading causes
  • achieves measurable impact quickly
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16
Q

Risk factors

A

Things in your life that increase chances of getting certain diseases

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17
Q

Risk factors that cannot be controlled

A

Family history, sex and gender, ancestry

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18
Q

Risk factors that can be controlled

A

What you eat, physical education, tobacco use, alcohol consumption, drug use

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19
Q

35% of deaths in 2000 could have been avoided by:

A
  1. Stopping smoking
  2. Eating healthy
  3. More physical activity
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20
Q

3 categories of prevention:

Primary

A

Prevent before occurs

Ex) ban/control use of hazardous products, mandate healthy practices, provide education and immunization

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21
Q

3 categories of prevention:

Secondary

A

Reduce impact once occurred

Ex) regular exams and screenings, daily low dose aspirin and or diet to prevent future heart attacks. Modify work for injuries

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22
Q

3 categories of prevention:

Tietary

A

Soften impact of on going injury or illness

Ex) rehab or support groups

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23
Q

Who invented the transtherorical model (stages of change)

A

Prochaska and DiClemente

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24
Q

Transtherorical model (stages of change)

A

Assesses individuals readiness to implement healthier behavior, provides insight into decision making process that leads to change

25
Q

5 stages of transtherorical model:

Precontemplation

A

Not ready

Not intending to take action, can be unaware behavior is problem

26
Q

5 stages of transtherorical model:

Contemplation

A

Getting ready

Start looking at pros and cons

27
Q

5 stages of transtherorical model:

Preparation

A

Ready

Taking action in near future, baby steps

28
Q

5 stages of transtherorical model:

Action

A

Making actual changes

29
Q

5 stages of transtherorical model:

Maintenance

A

Sustain for 6 months, working to prevent relapse

30
Q

When setting goals use?

A

SMART

S-specific
M-measurable
A-attainable
R-realistic
T-timely
31
Q

How long should you do moderate intensity activity

A

150 minutes per week

32
Q

How long should you do vigorous activity per week

A

75 minutes

33
Q

How many times should you strengthen your muscles by lifting weights weekly?

A

2+ days

34
Q

Examples of moderate activity

A

Brisk walking

Water aerobics

Biking slower than 10 mph

Doubles tennis

Ballroom dancing

Light gardening

35
Q

Examples of vigorous activity

A

Race walk, jog, run

Swimming laps

Singles tennis

Aerobic dance

Biking faster than 10 mph

Jump rope

Heavy gardening

Hiking up hill

36
Q

Muscle strengthening activity

A

Make muscles do more than accustomed to, overload muscles

37
Q

Benefits of muscle strengthening activity

A

Increased bone strength

Muscular fitness

Help maintain muscle mass during weight loss

38
Q

Examples of muscle strengthening activity

A

Resistance training

Weight training

Resistance bands

Pushups, pull-ups, sit ups

Carrying heavy loads

39
Q

Major muscle groups

A

Legs

Chest

Hips

Back

Abs

Shoulders and arms

40
Q

Resistance work outs should be performed how?

A

1 set of 8-12 reps, although 2-3 sets are better

41
Q

How to obtain max heart rate number

A

Subtract age from 220

42
Q

Target heart rate for moderate activity

A

50-70% of max heart rate

43
Q

Target heart rate for vigorous activity

A

70-85% of max heart rate

44
Q

Where to take your pulse

A

Neck wrist or chest (wrist recommended)

Take for 60 seconds

45
Q

Exercise

A

A form of physical activity that is planned structured repetitive and performed with goal of improving health and fitness

All exercise is physical activity, not all physical activity is exercise

46
Q

Functional capacity

A

Ability to engage in activities needed for daily life

47
Q

3 main kinds of physical activity:

Aerobic activity

A

Also called cardiovespiratory fitness

Body’s large muscles move in rhythmitic manner for sustained period of time

Ex) brisk walking, running, bicycling, jump rope, swimming

48
Q

3 components of aerobic activity

A
  1. Intensity- how hard a person works
  2. Frequency- how often
  3. Duration- how long
49
Q

3 main kinds of physical activity:

Muscle strengthening

A

Includes resistance training, lifting weights, causes muscles to work or hold against applied force or weight

50
Q

3 components of muscle strengthening

A
  1. Intensity- how much weight/force used
  2. Frequency- how often
  3. Repetitions- how many times a person lifts
51
Q

3 main kinds of physical activity:

Bone strengthening

A

Sometimes called weight-bearing or weight loaded, produces force on bones that promotes bone strength and growth

Commonly produced by impact with ground

Ex) jumping jacks

52
Q

5 main components of physical health:

Cardiorespiratory fitness

A

Ability to sustain aerobic activity for prolonged time

53
Q

5 main components of physical health:

Muscular strength

A

Amount of force a muscle can exert

54
Q

5 main components of physical health:

Muscular endurance

A

Ability of muscle to perform without fatigue

55
Q

5 main components of physical health:

Flexibility

A

Ability to move joint freely

56
Q

5 main components of physical health:

Body composition

A

Relative proportions of fat mass and lean mass in body

57
Q

Metabolic syndrome

A

Condition in which you have a combination of:

Too much fat around waist, high blood pressure, low HDL cholesterol, high triglycerides, or high blood sugars

58
Q

Health benefits of physical activity

A

Control weight- requires physical activity and healthy eating

Reduce risk of cardiovascular disease

Reduce risk of type 2 diabetes

Reduce cancers- colon and breast (some say lung)

Strengthen bones- lower risk of hip fractures, helps arthritis

Wellness (1 decks)

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