Taking charge of health, Phycological health, Nutrition basics, exercise Flashcards

Question

How many ethnic origins identified in the most recent Canadian National Household Survey

Answer 1

- ethnic minorities have higher rates of death and disability due to a number of factors, including a complex mix of genetic variations, environmental factors, and health behaviours - Ethnic groups may vary in health-related behaviours such as diet, tobacco and alcohol uses, copying strategies and these behaviours can have both positive and negative implications. - Some people are genetically predisposed to certain health problems, or have made lifestyle choices which affect their health - Sometimes interactions with our environment can affect our health

Answer 2

* Stereotyping, by talking about groups rather than individuals. * Over-generalizing, by ignoring the extensive biological and cultural diversity that exists among people that are grouped together

Answer 3

1. Cancer 2. Heart disease 3. Stroke

Answer 4

Vaccinations, control of infectious diseases, fluoridation of water safe work place, reccognition of tabacco on health

Answer 5

Top 3: Cancer, heart disease, stokes.

Answer 6

- focuses on preventing chronic disease and promoting good health by helping sectors align and coordinate work efforts to address common risk factors such as physical inactivity and unhealthy eating. - The goal was to address the diseases’ common, preventable risk factors (physical inactivity, unhealthy diet, and tobacco use) and the underlying conditions in society that contribute to them (social determinants such as income, employment, education, geography, isolation, social exclusion).

Answer 7

the complete set of genetic material in an individuals cells. • Your genome consists of the complete set of genetic material in your cells; it contains about 20,000 genes, half from each of your parents. • The human genome varies slightly from person to person, and many differences do not affect health.

Answer 8

the basic units of heredity, section so genetic material containing chemical instructions for making a particular protein

Answer 9

A lifestyle-management process that involves cultivating healthy behaviours and working to overcome unhealthy ones. • One may be being physically active and choose a healthy diet, but binge drink weekly, which puts your health at risk.

Answer 10

An isolated behaviour as the subject of a behaviour change program

Answer 11

The belief in your ability to take action and perform a specific task

Answer 12

* Our behaviour, family history, environment, and access to health care are all important influences on wellness. * Scientific research is continuously revealing new connections between our habits and health.

Answer 13

* The human genome varies slightly from person to person, and many differences do not affect health. * However, some differences do have important implications for health; knowing your family health history can help you determine which conditions may be of special concern for you. * Errors in our genes are responsible for about 3,500 clearly hereditary conditions. Altered genes also play a part in heart disease, cancer, stroke, diabetes, and many other common conditions.

Answer 14

- understanding that the behaviour is a problem and that it can be changed. - Examine your current health habits. How is your lifestyle affecting your health today. - Choose a target behaviour. - Learn about your target behaviour. 1. What are the risks and benefits of this behaviour—both now and in the future? 2. How is your target behaviour affecting your level of wellness today? 3. What diseases or conditions does this behaviour place you at risk for? 4. What effect would changing your behaviour have on your health? - Find help: Get outside help for changing behaviours that may be deeply rooted or too serious to be addressed alone.

Answer 15

• Go to the original source • Watch for misleading language • Distinguish between research reports and public health advice • Remember that anecdotes are not facts • Be skeptical • Make choices that are right for you What is the source of information? • How often is the site updated? • What do other sources say about a topic? • Does the site conform to any set of guidelines or criteria for quality or accuracy?

Answer 16

Kind of when we think back about somehting we did and think what we might do differently next time. It more about when we look at events and experiences and how the have affected our personal growth. What happened, what did I learn, how will I apply this in the future. 1. What 2. So what 3. Now what

Answer 17

Fixed: I suck at this so there is no point in continuing to practice. Growth: I can get better through practice and learning.

Answer 18

* In the short term, an inactive lifestyle allows you more time to watch TV and hang out with friends, but it leaves you less physically fit and less able to participate in recreational activities * In the long term, it increases the risk of weight gain, heart disease, cancer, stroke, and premature death

Answer 19

* Self-efficacy is your belief in your ability to take action and perform a specific task * Locus of control (do you believe you are responsible for the events in your life?) * Use visualization and self-talk (visualize yourself successfully engaging in a new, health behaviour.) * Identify role models and other supportive individuals * Identify and overcome barriers to change (Make a list of problems and challenges, list the short-term costs of behaviour change identified in your analysis of the pros and cons to change.

Answer 20

• People who believe they are in control of their own lives are said to have an internal locus of control. An external locus of control refers to the perception that outside influences—heredity, friends and family, luck, environment, fate, and chance—determine life events. • For lifestyle management, an internal locus of control is an advantage because it reinforces motivation and commitment. An external locus of control on the contrary, can sabotage efforts to change behaviour.

Answer 21

An effective approach to lifestyle self-management • You move through distinct stages as you work to change your target behaviour • This approach can help you enhance your readiness and intention to change

Answer 22

• Precontemplation, in which people may deny a problem or feel powerless to change it. ○ Precontemplation (no intention to change) • Contemplation, in which people recognize they have a problem. ○ Contemplation (aware of problem, will act within 6 months. • Preparation, involving the creation of a specific plan of action. ○ Preparation (will act within 1-month, small changes now) • Action, the phase in which change happens. ○ Action (outwardly modify behaviour and environment) • Maintenance, a period after a goal has been reached during which people struggle against lapses and relapses. People in this stage have maintained the new behaviour for at least 6 months. ○ Maintenance (maintained behaviour for 6 months) • Termination, when the problem and the temptation to relapse no longer exist. Termination (no longer tempted to lapse back into old behaviour)

Answer 23

Some limitations: The theory ignores the social context in which change occurs, such as socio economic status and income. There is no clear sense for how much time is needed for each stage, or how long a person can remain in a stage. The model assumes that individuals make clear and logical plans in their decision-making process when this is not always true.

Answer 24

• Progression through stages is not always linear • Often several attempts are made before a behaviour is changed • Conceptualize the changes as a spiral in which people may cycle back through previous stages 1. Forgive yourself 2. Give yourself credit for the progress you have already made 3. Move on - Learn from relapse and use that knowledge to deal with potential setbacks in the future.

Answer 25

* When you are ready to make a change, you will need to develop a plan * Your plan will identify goals, potential problems, and rewards

Answer 26

* Record your target behaviour on each occurrence, including: * what the activity was * when and where it happened * what you were doing * how you felt at the time

Answer 27

* Identify triggers for your behaviours * Note connections between your feelings and external cues * Time of day, location, situation, actions of others * Analyze the data and identify patterns.

Answer 28

Set a goal • Specific: Do not be vague: objectives in clear terms, such as “eat 500 milliliters of vegetables. • Measurable: Give your goal a number: Recognize that your progress will be easier if you record and track them make them quantifiable (give your goal a number). • Attainable: Recognize your limits: Set goals that are within your physical limits. • Realistic: Manage your expectations: Manage your expectations in a logical and realistic manner. • Time frame specific: How long will it take?

Answer 29

* Get what you need * Modify your environment * Control related habits * Reward yourself * Involve the people around you * Plan for challenges

Answer 30

* Include a statement of your goal and your commitment to reaching it: * When will you start? * How will you measure your progress? * What strategies will you use to promote change? * What date do you expect to be successful?

Answer 31

Staying with it: • Understanding the social influences and the support you receive from them. • Ensuring a high level of motivation and commitment. • A choice of technique or level of effort may need to be reconsidered. • Stress can foil a successful behaviour change. • Procrastinating, rationalizing, and blaming are games people play to avoid making changes. ○ Procrastinating: “It’s Friday already, I might as well wait until Monday” ○ Blaming: “I couldn’t go for a run today because Carl forgot my running shoes in his car” ○ Rationalizing: “I wanted to eat more green vegetables today but didn’t have the time to go to the grocery store”

Answer 32

Refers to your belief in your ability to successfully take action and perform a specific task.

Answer 33

An anxiety disorder characterized by fear of being alone and away from help, and avoidance of many different places and situations; in extreme cases, a fear of leaving home. From the Greek for “fear of the public market.”

Answer 34

A feeling of fear that is not directed toward any definite threat.

Answer 35

Expression that is confident and direct but not hostile.

Answer 36

A disorder characterized by persistent, pervasive problems with inattention and/or hyperactivity to a degree that is not considered appropriate for a child’s developmental stage and that causes significant difficulties in school, work, or relationships.

Answer 37

Genuineness

Answer 38

Independence; the sense of being self-directed.

Answer 39

A mental illness characterized by alternating periods of depression and mania.

Answer 40

A pattern of thinking that makes events seem | worse than they are.

Answer 41

An irrational, repetitive, forced action, usually associated with an obsession.

Answer 42

A mental mechanism for coping with conflict or anxiety.

Answer 43

A mood disorder characterized by loss of interest, sadness, hopelessness, loss of appetite, disturbed sleep, and other physical symptoms.

Answer 44

The use of electric shock to induce brief, generalized seizures; used in the treatment of selected psychological disorders.

Answer 45

A therapeutic technique for treating fear in which the subject learns to come into direct contact with a feared situation.

Answer 46

An anxiety disorder characterized by excessive, uncontrollable worry about all kinds of things and anxiety in many situations.

Answer 47

Guided in behaviour by an inner set of rules and values.

Answer 48

A mood disorder characterized by excessive elation, irritability, talkativeness, inflated self-esteem, and expansiveness.

Answer 49

The psychological characteristics attributed to the majority of people in a population at a given time.

Answer 50

A recurrent, irrational, unwanted thought or impulse.

Answer 51

An anxiety disorder characterized by uncontrollable, recurring thoughts and the performing of senseless rituals.

Answer 52

Guided in behaviour by the values and expectations | of others.

Answer 53

A syndrome of severe anxiety attacks accompanied | by physical symptoms.

Answer 54

Is defined as “our capacity to think, feel, and behave in ways that contribute to our ability to enjoy life and manage challenges.” • Is supported or sabotaged by a variety of factors (e.g., dietary choices, sleep patterns, relationship issues)

Answer 55

* Psychologically healthy people accept themselves because they have a positive self-concept – a realistic view of self-worth. * Psychologically healthy people are autonomous – they are inner-directed, finding guidance from their own beliefs and values, as opposed to being other-directed, responding to the pressures of others. * Autonomous people have an internal locus of control and a high level of self-efficacy. * They are not afraid to be themselves. They are authentic. * Psychologically healthy people have a capacity for intimacy and can share their feelings and thoughts. * Psychologically healthy people live their everyday lives in creative ways – they are open to new experiences and even find uncertainty attractive. * Psychological health is not the same as psychological normality.

Answer 56

• Maslow describes mental wellness as a condition of self-actualization reached by satisfying a hierarchy of needs.

Answer 57

``` a. Physiological needs: • Food • Water • Breathing b. Safety: • Financial security • Health and wellness • Safety against accidents and injury c. Being loved: • Friendships • Romantic attachments • Family • Social groups • Community groups • Churches and religious organization d. Maintaining self-esteem: • gain the respect and appreciation of others • Self-worth • Changing the world e. Self-actualization achieved when people have fulfilled a good measure of their human potential • full use and exploitation of talents, capabilities, potentialities. ```

Answer 58

* Psychological health is not the same as psychological normality * Being mentally normal simply means being close to average * Psychological diversity, a valuable asset to society, brings about a wide variety of ideas, lifestyles, and attitudes * The mere presence or absence of symptoms does not determine if someone is ‘mentally ill’ or ‘mentally healthy’ * Psychological health cannot be determined according to how people look

Answer 59

Erik Erikson proposed that development progresses through 8 stages during our life • Each stage is characterized by a major crisis or turning point – a time of increased vulnerability as well as increased potential for psychological growth • Successful mastery of one stage is a basis for mastering the next; early failures have repercussions in later life

Answer 60

means developing coping mechanisms to suit life’s challenges.

Answer 61

• Other tasks of adulthood include learning to live intimately with others and finding a productive role for yourself in society • Begins in adolescence and is a lifelong process • Adult identity is a unified sense of self, characterized by attitudes, beliefs, and ways of acting that are genuinely your own • Is about knowing who you are, what you are capable of, what roles you play, and your place among your peers • Is particularly challenging in a heterogeneous, secular, and relatively affluent society in which many roles are possible, choices are tolerated, and time allows for experimentation

Answer 62

* Considering your options carefully before making a choice * Choosing between options without succumbing to outside pressures that oppose your values * Making a choice and acting on it rather than doing nothing

Answer 63

• Social support (feel part of a community) • Healthy habits (health enhancing behaviours are encouraged) • Positive attitude (sense of meaning and purpose) • Moments of relaxation (prayer, meditation, artistic activities reduce stress) • A very personal wellness component, associated with greater coping skills and overall higher wellness • Linked to longer life expectancy, reduced risk of disease, faster recovery, and improved emotional health

Answer 64

* developing a positive self-concept. * Self-esteem is grounded in the positive experiences of love received in childhood. Although children originally build their self-concepts on characteristics adopted from parents, a healthy self-concept is integrated – resulting in a new, individual personality.

Answer 65

* Integration, or feeling that one has created their own self- concept rather than adopting an image that others have created, is essential to a positive self-concept * Stability depends on the integration of the self and its freedom from contradictions * Those who do not have a stable self-concept have conflicting, polar views of themselves, which makes it impossible to see themselves and others realistically.

Answer 66

* Notice your patterns of thinking * Avoid focusing on the negative * Develop realistic self-talk * It is possible to fight demoralization by recognizing one’s own negative thoughts or assumptions and noting exactly when unpleasant emotions occur, identifying their cause, and keeping a journal. * Demoralized people tend to use all-or-nothing thinking and to overgeneralize from negative events. * It is possible to change the behaviour patterns of jumping to a negative conclusion by developing realistic self-talk. Thoughts should be as logical and accurate as possible. * Demoralized people who are unable to use techniques to change may create a self-fulfilling prophecy whereby they turn themselves into the unworthy person they imagine themselves to be.

Answer 67

1. Forgive yourself 2. Give yourself credit for the progress you have already made 3. Move on - Learn from relapse and use that knowledge to deal with potential setbacks in the future.

Answer 68

- allow people to rearrange thoughts and feelings to resolve conflicts. - Some defense mechanisms, like repression or denial, are dead ends that make real solutions impossible. - Others, like substitution and humour, can be useful if they do not interfere with the life you want to lead.

Answer 69

* Pessimists expect repeated failure and rejection and feel they deserve it * Typically, pessimism is learned at a young age from parents or other authority figures * Recognizing and disputing the irrational, false, and negative self-talk is necessary in order to overcome pessimism * Pessimism can be a root cause of depression. * Pessimism is a learned point of view, usually starting at a young age. * Pessimists can learn to be more optimistic by recognizing and disputing the negative self-statements they make about themselves. * Maintaining honest communication with others is a critical step toward being psychologically healthy. * Assertiveness requires recognizing what one wants to say and being able to say it clearly. * It is important to avoid using the jargon of pop psychology; “sharing” all feelings and letting feelings be a guide to important decisions are not ways to achieve psychological health.

Answer 70

* Learning to deal with loneliness and discovering how to be happy by yourself are important to psychological health. * Being alone can sometimes be interpreted as rejection. * Unrealistic expectations that everyone you meet must like you can result in feelings of inadequacy. * Feeling shy or isolated from people requires a person to act. Join an organization that genuinely interests you and stay in touch with absent friends. * To manage anger, try to “reframe” the incident by being less defensive and more analytical.

Answer 71

• Common wisdom holds that expressing anger is beneficial for health, however, studies suggest that overtly hostile people are at higher risk for heart attacks • People may act in extremes; some may never express anger while others’ anger can become explosive or misdirected Managing Your Own Anger • Try to reframe what you are thinking in the moment • Distract yourself -Substituting a distraction of counting to 10 or waiting 24 hours before responding can help diffuse anger. A rational problem-solving approach may become successful later.

Answer 72

* React with calmness * Validate their feelings * Focus on solving the problem * When all else fails, disengage * When dealing with an angry person, react calmly and allow the person to explain his/her position. If the person cannot be calmed, disengage until the anger has subsided enough to allow communication.

Answer 73

They are generally the result of many factors including genetics, learning and life events, exposure to trauma, and parental & peer influences

Answer 74

• Anxiety is another word for fear, especially a feeling of fear that is not in response to any definite threat • When fear is disproportionate to the actual danger, it can be considered a problem • Anxiety disorders are the most common of psychological disorders among Canadians Treatment for anxiety disorders ranges from medication to psychological interventions.

Answer 75

• Simple, or specific, phobia • Fear of something definite (e.g., lightning, animals, particular locations) • Result from a combination of biological factors and life events

Answer 76

Fear of humiliation or embarrassment while being observed by others (e.g., fear of speaking in public)

Answer 77

* Sudden unexpected surges in anxiety * Rapid and strong heart beat * Shortness of breath * Loss of physical equilibrium * Feeling of losing mental control * Fear that a panic attack will occur in a situation from which escape is difficult, the attack may be incapacitating, and no medical help will be available * Panic disorders are characterized by sudden, unexpected surges in anxiety. Symptoms include rapid heartbeat, shortness of breath, loss of physical equilibrium, and a feeling of losing mental control. People with panic disorder may severely curtail their activities.

Answer 78

Generalized anxiety disorder (GAD) is a diagnosis given to people who worry about ordinary future threats, such as financial concerns or passing an upcoming exam. The result is a persistent feeling of nervousness, often accompanied by depression.

Answer 79

• Obsessive-compulsive disorder (OCD) is a diagnosis given to people with obsession or compulsion or both. Obsessions are recurrent, unwanted thoughts or impulses that are not ordinary concerns. Compulsions are repetitive, difficult-to-resist actions usually associated with obsessions, such as hand washing. Feeling anxious, out of control, and embarrassed are common emotions of people with OCD.

Answer 80

* Urges to engage in behaviour creates anxiety; engaging in the behaviour brings relief * Examples include substance use, gambling, shopping, sexual activity

Answer 81

* Post-traumatic stress disorder is a physiological and emotional reaction to events that produce a sense of terror and hopelessness; these include assaults, military combat, and natural disaster. * Symptoms often decrease substantially within 3 months. * Reaction to a severely traumatic event by reliving it through dreams, flashbacks, hallucinations

Answer 82

• Mood disorders vary in kind and degree; the most common forms are depression and bipolar disorder.

Answer 83

• Severe depression may result from specific events, but sometimes no trigger event is obvious. Symptoms can include some of the following: a. Feelings of sadness and hopelessness b. Loss of pleasure in usual activities c. Poor appetite and weight loss, or overeating d. Insomnia or disturbed sleep e. Restlessness or fatigue f. Thoughts of worthlessness or guilt g. Trouble concentrating or making decisions h. Thoughts of death or suicide • Depression affects about 11% of Canadians at some point during their lifetime, with women being twice as likely as their male counterparts to experience depression • Depression affects all ethnic groups, some more than others

Answer 84

It may be applied to people who experience persistent symptoms of mild or moderate depression for two years or longer • In some cases, depression is a reaction to a specific event; in other cases, no trigger event is obvious

Answer 85

* The expression of the wish to be dead or the revealing of contemplated methods * Increasing social withdrawal and isolation * A sudden, inexplicable lightening of mood (which can mean the person has decided to commit suicide)

Answer 86

* History of previous attempts * Suicide by a family member or friend * Readily available means, such as guns or pills * A history of substance abuse or eating disorders * Serious medical problems

Answer 87

-Words like committed suicide or completed suicide have often been used to describe these tragedies. The word commit is hard for people since it is also used for criminal offences (e.g., homicide, assault). Suicide isn't a criminal act. Instead, using phrases like death by suicide, died by suicide, or suicide describe what really happened and respects family and friends left behind.

Answer 88

* 80% of Canadians respond well to treatment, however only 10% of Canadians with depression will seek treatment * Treatment can be drug therapy, psychotherapy, or a combination * Severe depression may be treated with electroconvulsive therapy (ECT) * Seasonal affective disorder (SAD) is typically treated with light therapy

Answer 89

It is a relatively common disorder. Although we are uncertain about the exact causes, they have identified possible chemical and structural differences in the brain. Several genes appear to increase risk. • It includes the following general characteristics, which are not invariably present in all schizophrenic people. • Disorganized thoughts, expressed in a vague or confusing way • Inappropriate emotions or the absence of emotion • Delusions, or firmly held false beliefs\ • Auditory hallucinations – schizophrenic people may hear voices when no one is present • Deterioration of function at work or in social situations • Since schizophrenics are at risk for suicide, professional help and regular medication are necessary.

Answer 90

* The biological model emphasizes that the mind’s activity depends on an organic structure, the brain, whose composition is genetically determined. * Genetic influences, chemicals, and brain structure all affect our psychology. * The most important treatment in this model is pharmacological therapy. * Antidepressants (e.g., Prozac) are effective in treating panic disorder, some types of chronic anxiety, depression, and symptoms of obsessive-compulsive disorder. * Mood stabilizers, antipsychotics, anxiolytics and hypnotics, stimulants, and anti-dementia drugs may also be used for treatment. * The revolution in pharmacological therapy has sparked debate over the ethics of altering personality traits with drugs.

Answer 91

• The behavioural model focuses on people’s overt behaviour rather than on brain structure of consciousness. • Behaviourists analyze behaviour in terms of stimulus, response, and reinforcement. Clients expose themselves in small amounts to the situations they fear or imagine doing so.

Answer 92

* The cognitive model looks for complicated attitudes, expectations, and motives. * Identifying and exposing false ideas relieves anxiety and depression. * People are taught to notice their unrealistic thoughts and test their assumptions.

Answer 93

• The psychodynamic model also emphasizes thoughts. Proponents of this model do not believe thoughts can be changed directly because they are fed by other unconscious ideas and impulses. The implications for the four models are broad, and advocates of one model often will attack or criticize proponents of another, but each model does represent certain truths about human beings and can help to improve psychological health.

Answer 94

Window of tolerance: - Hypoarousal (unresponsive, spacy) - Window of tolerance: midful grounded

Answer 95

Nutritional habits help determine your risk of major chronic diseases, including heart disease, cancer, stroke, and diabetes.

Answer 96

• The body requires proteins, fats, carbohydrates (macronutrients), vitamins, minerals (micronutrients), and water; about 45 essential nutrients must be obtained from food.

Answer 97

Most people require about 2000 kilocalories per day. A kilocalorie is equal to 1000 calories.

Answer 98

Protein: 4 Carbs: 4 Fats: 9

Answer 99

what hold anll your organs in place

Answer 100

Bolus: chewed up food

Answer 101

* Proteins form muscles and bones as well as parts of blood, enzymes, hormones, and cell membranes. They are composed of amino acids. * Nine essential amino acids found in food are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Another 11 amino acids can be produced by the body using the building blocks supplied by foods.

Answer 102

* Protein sources are considered “complete” if they supply all essential amino acids in adequate amounts and “incomplete” if they do not. * Most animal proteins are complete; most plant proteins, such as legumes and nuts, are incomplete.

Answer 103

* Protein intake should make up 10% to 35% of total daily calorie intake depending on the individual’s age. * Adequate daily intake of protein for adults is 0.8gram per kilogram of body weight.

Answer 104

Fats stored in the body are usable energy, help to insulate your body, and support and cushion your organs Differences in the fatty acid structure within a triglyceride result in different types of fats • Fats help absorb fat-soluble vitamins and fuel the body during rest and light activity. Two fats, linoleic acid and alpha-linoleic acid, are essential to regulating such body functions as blood pressure and contribute to healthy pregnancy.

Answer 105

-Saturated and trans fatty acids increase low-density lipoprotein (bad cholesterol), trans fatty acid lowers high density lipoprotein -Monosaturated fatty acids increase levels of high-density lipoproteins (good cholesterol) - • Olive, canola, safflower, peanut oils are monounsaturated Omega-3 fatty acids have heart-healthy effects Essential fatty acids, linoleic and alpha-linolenic acids are both polyunsaturated • Soybean, corn, cottonseed oils are polyunsaturated

Answer 106

* Hydrogenation turns unsaturated fatty acids into more-solid fats to extend shelf life and prevent separation of fatty oil. These solid fats are highly saturated. * Hydrogenation also changes some unsaturated fatty acids to trans fatty acids.

Answer 107

• Experts recommend that total fat intake make up 20% to 35% of total calories. In reducing fat intake, the emphasis should be on choosing unsaturated fats instead of saturated and trans fats.

Answer 108

An essential nutrient which supplies energy to body cells (sugars, starches, dietary fibre) Brain cells, some parts of the nervous system, and muscles (during high-intensity exercise) only use carbohydrates for fuel If we don’t eat enough carbohydrates, our body synthesizes this nutrient from proteins

Answer 109

* During digestion, carbohydrates are broken down into simple sugar molecules (glucose) which stimulates the pancreas to release insulin which allows cells to use the glucose for energy. * Diabetes mellitus occurs when someone has difficulty controlling blood glucose levels

Answer 110

* Simple carbohydrates include sucrose, fructose, maltose, and lactose. * Complex carbohydrates include starches and most types of dietary fibre. * Starches and most types of dietary fibre are complex carbohydrates. * Simple carbohydrates include sucrose, fructose, maltose, and lactose. * Complex carbohydrates include starches and most types of dietary fibre. * Starches and most types of dietary fibre are complex carbohydrates.

Answer 111

Canadians consume 200 to 300 grams of carbohydrates daily, well above the 130 grams needed to meet dietary needs. Health experts advise consuming 45% to 65% of total calories as carbohydrates. They also advise reducing added sugars to 10% of total daily calories.

Answer 112

Insulin and glucose levels rise and fall following a meal or snack containing any type of carbohydrate Glycemic index is a measure of how the ingestion of a particular food affects blood glucose levels

Answer 113

Fibre is a nondigestible carbohydrate provided by plants, providing bulk for fecal elimination Fibre can be broken down by bacteria or gas which may result in intestinal gas Consumption of fibre is necessary for good health

Answer 114

* Dietary fibre is the non-digestible carbohydrates that are present naturally in grains, legumes, and vegetables. * Functional fibre is non-digestible carbohydrates that have either been isolated from natural sources or synthesized in a lab and then added to a food or dietary supplement. Dietary fibre + functional fibre = total fibre

Answer 115

* Experts recommend a daily fibre intake of 38 grams for adult men and 25 grams for adult women. * Health Canada recommends a daily fibre intake of 38 grams for adult men (ages 19-50; 30 g/day for men 51 and older) and 25 for adult women (ages 19-50; 30 g/day for women 51 and older

Answer 116

Vitamins are organic substances required in small amounts to regulate various processes within living cells. Humans require 13 vitamins, four of which are fat soluble and nine are water soluble. • Many vitamins help chemical reactions take place. They provide no energy to the body directly but help unleash the energy stored in carbohydrates, proteins, and fats • Vitamins are critical in the production of red blood cells and the maintenance of the nervous, skeletal, and immune system • Some vitamins act as antioxidants

Answer 117

Solubility affects how the vitamin is absorbed, transported, and stored in the body Water-soluble vitamins (C and 8 B-complex vitamins: thiamine, riboflavin, niacin, B-6, folate, B-12, biotin, and pantothenic acid) are absorbed directly into the bloodstream; while fat-soluble vitamins require a more complex absorptive process (A, D, E, and K)

Answer 118

Minerals are inorganic elements required in small amounts to help regulate body functions, aid growth in maintenance of body tissues, and act as catalysts for energy release.

Answer 119

* Major minerals that the body needs in amounts of 100 milligrams or more per day include calcium, phosphorus, magnesium, sodium, potassium, and chloride. * Essential trace minerals include copper, fluoride, iodide, iron, selenium, and zinc.

Answer 120

-You are composed of about 60% water Water aids in digestion and absorption of food, facilitates chemical reactions in the body, helps to regulate body temperature, and acts as a base for other bodily fluids • Water is the major component in food and in the human body. • The body is 50% to 60% water; the need for water is greater than the need for any other nutrient. • Water is distributed throughout the body in lean tissues, other tissues, and body fluids. • Water is necessary for digestion and absorption; it is the medium in which chemical reactions take place.

Answer 121

Men require 3.7 litres of water; women require 2.7 litres per day

Answer 122

Antioxidants can help protect the body from damage caused by free radicals Phytochemicals, substances found in plant foods, may help prevent chronic disease Cruciferous vegetables may render some carcinogenic compounds harmless

Answer 123

- Enjoy a variety of foods - Emphasize cereals, breads, grain products, vegetables, and fruit - Choose lower-fat dairy products, leaner meats, and foods prepared with little or no fats - Obtain adequate nutrients within calorie needs (do not consume more calories than you need) - Focus on weight management (calorie intake and physical activity work together to influence body weight) - Physical activity is important (increase or maintain already high levels of physical activity) - Food groups to encourage (eat a wide range of foods from all food groups) - Fats (a diet low in saturated fat, trans fat, and cholesterol reduces risk for heart disease) - Carbohydrates (choose fibre-rich foods, cut back on sugar) - Sodium and potassium (reduce salt intake to 2300 milligrams per day, consume less processed foods) - Alcoholic beverages (alcohol provides no nutrients; drink in moderation which is no more than 2 drinks per day for women and 3 for men)

Answer 124

• Key messages of Eating Well with Canada’s Food Guide are variety, Food guide serving sizes and quantities; make each food guide serving count and advice for different ages and stages.

Answer 125

Children and teenagers may require encouragement College and university students may only eat convenience food Older adults require fewer calories but must eat more nutrient dense foods Athletes must meet increased energy and fluid requirements Low-income families may have difficulty meeting nutritional needs First Nations, Inuit, and Metis face challenges in maintaining traditional food preparation and eating practices People with special health concerns may require a specific diet to meet their needs

Answer 126

Lack of Access to Quality Food • A nutritious diet is considered a critical pathway in influencing chronic conditions such as hypertension, diabetes, cardiovascular disease, cancer, and obesity. • Those who cannot afford or obtain quality food run the risk of developing these conditions or exacerbating illnesses they may already have, and this occurs in minority communities disproportionately. • Many Canadians live in “food deserts” defined as neighbourhoods where residents have little or no access to stores and restaurants that provide healthy and affordable foods (Cummins S, Macintyre S. "Food deserts"-evidence and assumption in health policy making. BMJ. 2002;325(7361):436-438).

Answer 127

Today, some 2800 substances are intentionally added to foods: To maintain or improve nutritional quality To maintain freshness To help in processing and preparation To alter taste or appearance -The most widely used are sugar, salt, and corn syrup.

Answer 128

-Altering characteristics of a plant, animal, or microorganism by adding, rearranging, or replacing genes in its DNA -Benefits include improved yield, increased disease resistance, improved nutritional content, lower prices, less pesticide use -Animal cloning Produce animals with highly desirable characteristics

Answer 129

-A reaction of the body’s immune system to a food or food ingredient, usually a protein. -Just eight foods account for more than 90% of food allergies in Canada -Cow’s milk, eggs, peanuts, tree nuts, soy, wheat, fish, and shellfish -• Food allergies or food intolerance can cause adverse reactions in some people, and symptoms can range from annoying to life threatening. • A true food allergy is a reaction of the body’s immune system to a food ingredient, usually a protein. • The immune reaction can cause hives, cramps, and diarrhea, asthma, or swelling of the lips and tongue. Anaphylaxis, the most severe response, carries a potentially life-threatening drop in blood pressure.

Answer 130

• Food allergies often are confused with food intolerance. In food intolerance, the problem lies with metabolism of the food rather than with the immune system. The body reacts with a compound in food, as in lactose intolerance.

Answer 131

Synthetic male hormones used to increase muscle size and strength.

Answer 132

The proportion of fat and fat-free mass (muscle, bone, and water) in the body.

Answer 133

The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity.

Answer 134

Participating in two or more activities to develop a particular component of fitness.

Answer 135

A recording of the changes in electrical activity of the heart.

Answer 136

Exercise intended specifically to improve cardiorespiratory endurance; usually involves prolonged, large muscle, dynamic exercises.

Answer 137

The non-fat component of the human body, consisting of skeletal muscle, bone, and water.

Answer 138

The range of motion in a joint or group of joints; flexibility is related to muscle length.

Answer 139

Physical capabilities that contribute to health, including cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

Answer 140

The application of force without movement; also called static exercise.

Answer 141

The application of force with movement.

Answer 142

The body’s maximum ability to transport and use oxygen.

Answer 143

The ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time.

Answer 144

The amount of force a muscle can produce with a single maximum effort.

Answer 145

The amount of stress placed on the body; a gradual increase in the amount of overload causes adaptations that improve fitness.

Answer 146

The body’s ability to respond or adapt to the demands and stress of physical effort.

Answer 147

Exercise that forces muscles to contract against increased resistance; also called strength training.

Answer 148

The training principle that fitness improvements are lost when demands on the body are lowered.

Answer 149

Physical abilities that contribute to performance in a sport or activity, including speed, power, agility, balance, coordination, and reaction time.

Answer 150

Fluid found within many joints that provides lubrication and nutrition to the cells of the joint surface.

Answer 151

The heart rate at which exercise yields cardiorespiratory benefits.

Answer 152

- The body’s ability to respond or adapt to the demands and stress of physical effort - Your ability to perform moderate to vigorous levels of physical activity without becoming overly tired

Answer 153

Health-related fitness helps you withstand physical challenges and protects you from diseases. It includes five components 1. Cardiorespiratory Endurance 2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5. Body Composition

Answer 154

-Ability to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity -Endurance training is exercise that intends specifically to improve cardiorespiratory endurance • Factors involved are the lungs, heart, nervous system and the body’s ability to use oxygen and process fuels for exercise. • Low levels of cardiorespiratory endurance are linked with heart disease, diabetes, colon cancer, stroke, depression, and anxiety. • Regular cardiorespiratory endurance training conditions the heart allowing: • The heart pumps more blood per heartbeat. • Resting heart rate slows and blood pressure decreases. • Blood volume increases. • Blood supply to the tissues improves. • The body can cool itself better. • Changes in muscles and liver will also take place.

Answer 155

- Cardiorespiratory endurance is measured by maximum oxygen uptake (VO2 max) and how it’s used during intense exercise. - Higher amounts of oxygen uptake show that you’re using more oxygen and that your cardiorespiratory system is functioning efficiently. - VO2 max: maximum amount of oxygen that an individual is able to use during intense or “maximal” exercise - The more energy you are able to use during high-level exercise, the more energy you can produce. - Genetics, age, gender, and altitude all influence VO2 max. - Average VO2 max for a sedentary individual is 35ml/kg/min.

Answer 156

-The amount of force a muscle can produce with a single maximum effort -Maintaining strength and muscle mass is vital for healthy aging -Muscles are important to help keep the skeleton in alignment, providing the support for good posture. -Greater muscle mass makes possible a higher rate of metabolism and faster energy use, making it an important element of overall body composition. • One develops muscular strength by training with weights or resistance exercises such as push-ups and curl-ups.

Answer 157

-The ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long time -Important for good posture and injury prevention • Both everyday life and most leisure and fitness activities are enhanced by good muscle endurance. • One develops muscular endurance by stressing muscles with a greater load (weight) than they usually carry.

Answer 158

-The ability to move joints through their full range of motion -Flexible, pain-free joints are important for good health and well-being • Inactivity causes joints to become stiffer, leading to unnatural body postures • Stretching exercises can help ensure a normal range of motion and pain-free joints.

Answer 159

-The proportion of fat and fat-free mass (muscle, bone, and water) in the body -Fat-free mass is the non-fat components of the body, consisting of skeletal muscle, bone, and water -are important for good health and well-being • Healthy body composition comprises a high proportion of fat-free mass and a low level of body fat. • Excessive body fat is related to many health problems, including heart disease, high blood pressure, stroke, joint problems, diabetes, gallbladder disease, cancer, and back pain.

Answer 160

The ability to perform sport-specific skills which may require speed, power, agility, balance, coordination, and reaction time

Answer 161

- Levels of physical activity remain low for all populations of Canadians - The physical activities Canadian adults enjoy differ by sex - Fitness levels for Canadians have declined significantly over the last 3 decades - Several studies report significant health benefits from moderate physical activity a minimum of 30 minutes 5 days a week. - The research shows that these levels of physical activity lower the risk of high blood pressure, stroke, heart disease, type 2 diabetes, colon cancer, osteoporosis, and reducing feelings of depression and anxiety.

Answer 162

* The most recent Canadian Health Measures Survey indicates that the fitness levels of all Canadians have declined significantly over the last 3 decades. * Regular physical activity promotes concentration and memory in addition to learning performance in school, a startling 95% of children and youth (ages 5-17) do not meet the guidelines of 90 minutes provided by Canada’s Physical Activity Guide for Children and Youth

Answer 163

- Physical activity is any body movement carried out by the skeletal muscles and requiring energy - Exercise is planned, structured, repetitive movement of the body intended to improve or maintain physical fitness - Physical activity is essential to health, but exercise is necessary to significantly improve physical fitness

Answer 164

-health promotion for adults aged 18-64 • The guide was developed to increase awareness about one’s physical fitness and consequences of failure to maintain physical fitness. • The guide recommends endurance and flexibility exercises 4-7 days per week, and strength training activities 2-4 days per week. • The guide further advises individuals to be active most, if not all, days of the week, and at least 20-30 minutes of vigorous exercise every day to gain health benefits.

Answer 165

- More than half of Canadians are overweight or obese - Physical activity guidelines for the prevention of weight gain or the maintenance of weight loss call for more daily physical activity than for the general population - People can improve their health by becoming more active - People can obtain even greater health and wellness benefits by increasing the duration and intensity of physical activity - Moderate physical activity alone is not enough; vigorous activity is necessary to maximize health benefits

Answer 166

- The amount of physical activity needed for health benefits depends on an individual’s health status and goals - At the very least strive to become more active (CSEP recommended 150 min of MVPA/week)

Answer 167

``` Improved cardiorespiratory functioning More efficient metabolism Improved body composition Disease prevention and management Improved psychological and emotional wellness Improved immune function Prevention of injuries and low-back pain Improved wellness for life ```

Answer 168

-Risk factors include a sedentary lifestyle, smoking, abnormal blood fats, high blood pressure, diabetes, obesity -Metabolic syndrome symptoms include insulin resistance, high blood pressure, abnormal blood fats, abdominal fat deposits, type 2 diabetes, blood clotting abnormalities, blood vessel inflammation -Benefits of physical activity occurs at moderate levels of activity and rises with increasing levels of activity -Blood fat levels can be influenced by endurance exercise and strength training. These activities have a positive effect on the balance of lipids (fats) that circulate in the blood -Low density lipoproteins (LDLs) stick to artery walls -High density lipoproteins (HDLs) remove excess cholesterol -High levels of HDL and low levels of LDL are associated with lower risk of cardiovascular disease • High blood pressure, which contributes to CVD, stroke, kidney failure, and blindness, is reduced by moderate levels of exercise, although intense, long duration exercise works best. Strength training also reduces blood pressure. • Exercise directly interferes with the disease process that causes coronary artery blockage, minimizes other risk factors for coronary heart disease.

Answer 169

-Evidence suggests that exercise reduces the risk of some cancers • Lowering the levels of sex hormones, such as estrogen, and growth factors that have been associated with cancer development and progression (20) [breast, colon] • Preventing high blood levels of insulin, which has been linked to cancer development and progression (breast, colon) • Reducing inflammation -Improving immune system function

Answer 170

Loss of bone density and poor bone strength For women in particular, exercise is beneficial in protecting against the loss of bone density and strength Weight-bearing activities help to build bone

Answer 171

People with diabetes are prone to heart disease, blindness, and severe problems of the nervous and circulatory systems Exercise prevents the development of type 2 diabetes by burning excess sugar, making cells more sensitive to insulin, and keeping body fat at a healthy level

Answer 172

Maintaining strength and muscle mass is vital for healthy aging. Older people tend to lose muscle mass (sarcopenia) and many of the remaining muscle cells become non-functional because they lose their attachment to the nervous system

Answer 173

* The best exercise program promotes health and is fun. * Physical activity is any body movement that is carried out by skeletal muscles and that requires energy to produce. * Exercise is a subset of physical activity that is planned, structured, repetitive movement designed to improve or maintain physical fitness. * To develop fitness, a sufficient amount of physical activity to stress the body and cause long-term physiological changes must occur. * Physical activity can improve health. * A structured, formal exercise program improves physical fitness and reduces disease and mortality risk. * The physical activity pyramid can be used to meet goals. * A sedentary person should start at the bottom of the pyramid and gradually increase the amount of moderate-intensity activity in daily life. * Moving up to the next two levels – parts of a formal exercise program – can produce greater benefits.

Answer 174

-Get medical clearance (PAR-Q, ECG or EKG) -Know basic principles of physical training (specificity, progressive overload, rest and recuperation, reversibility, individual differences) -Selecting activities for your plan (be realistic) -Men over age 40 and women over age 50 should get a medical examination. Certain medical conditions may require a modified exercise program. Certain precautions and monitoring may be required for those with the following conditions: Asthma Diabetes Obesity Heart disease and hypertension Arthritis Osteoporosis Medical clearance An electrocardiogram (ECG or EKG), which records electrical activity of the heart, may be required Please use the Physical Activity Readiness Questionnaire and Reference Document PAR-Q, self-screening tool to ascertain status before designing an exercise program.

Answer 175

-F.I.T.T. stands for frequency, intensity, time, and type of exercise. These are the four elements you need to think about to create workouts that fit your goals and fitness level. -

Answer 176

- Frequency & Intensity - Frequency (3-5 days/week) - Intensity - Maximal oxygen consumption (VO2MAX); maximum ability to transport and use oxygen - Target heart rate range; the range of heart rates within which exercise yields cardiorespiratory benefits - • The amount of time spent training depends on intensity. A total time of 20 to 60 minutes is recommended. A single session or multiple sessions of 10 minutes minimum are acceptable. Twenty minutes of high intensity or 45 to 60 minutes of low to moderate intensity is sufficient.

Answer 177

Time (Duration) 20-60 minutes Warm-up & Cool-down Warm up enhances performance and decreases injury Cool down allows body to return to rest • The muscles work better when their temperature is elevated slightly above resting level. Warming up helps redirect the blood to active muscles, lets the heart adapt to increased demands, and spreads synovial fluid throughout the joints to protect them.

Answer 178

Resistance exercises force muscles to contract against resistance Isometric (static); apply force without movement;• Isometric static exercises apply force without movement; they tone and strengthen muscles. For maximum strength gains, hold for 6 seconds maximum; do 5 to 10 repetitions. • Isotonic dynamic exercises apply force with movement in weight-training. Exercises include using barbells, dumbbells, weight machines, and body weight, as in push-ups or curl-ups. -Isotonic (dynamic); apply force with movement Choosing equipment

Answer 179

-Work every major muscle group at least two non-consecutive days per week -Intensity and time Heavy weight and low reps = strength Light weight and high reps = endurance • To improve fitness, one must do enough repetitions of each exercise to temporarily fatigue the worked muscles. In general, a heavy weight and as few as 1 to 5 repetitions builds strength; a lighter weight with 20 to 25 repetitions builds endurance. It is best to start with a weight you can lift for 8 to 12 repetitions and add weight gradually over a period of weeks. -A caution about supplements May not work; can be dangerous, expensive Seldom regulated

Answer 180

``` -Flexibility Exercises Proper stretching technique Static stretching is best -Frequency 2-3 days per week -Intensity and time Stretch to the point of tightness, hold for 15-30 seconds Rest for 30-60 seconds, repeat Allow 20-30 minutes for each stretching workout ```

Answer 181

Be sure to learn the skills required for the sports or activities in which you choose to participate to acquire competence Seek instruction from a qualified teacher Refine your technique, get over obstacles, and relearn skills you may have learned incorrectly

Answer 182

A complete fitness program includes: • Cardiorespiratory endurance exercise – at least 20 minutes of aerobic exercise at target heart rate three to five times a week. • Muscular strength and endurance exercise – works the major muscle groups (1 or more sets of 8 to 10 exercises) two days a week. • Flexibility exercise – do stretches at least 2 or 3 days a week (ideally 5 to 7 days a week), preferably after exercise, when muscles are warm. • Skill training – incorporating exercise into an enjoyable sport or physical activity.

Answer 183

- Finding help and advice about exercise (class, qualified personal trainer) - Selecting equipment (try before you buy) - Choosing a fitness centre (be sure you are comfortable)

Answer 184

- A well-balanced diet contains all the energy and nutrients needed to sustain an exercise program - Be sure to drink enough water - Drink fluids before and during exercise (1/2 litre 2 hours before exercise; 1 cup every 20-30 minutes during exercise)

Answer 185

- Start slowly, get in shape gradually - Exercise consistently - Assess your fitness - Prevent and manage athletic injuries - Stay with your program

Answer 186

Soft tissue injuries require protect the area, rest, ice, compression, elevation P(RICE)

Answer 187

``` Stay in condition Warm up Use proper body mechanics Don’t exercise when ill or over-trained Use proper equipment Don’t return until injuries have healed ```

Answer 188

``` Set goals Select activities Make a commitment Begin and maintain your program Record and assess your progress ```

Answer 189

- Time (try ot train for shorter periods) - lack of motivation (pick stuff you like) - your friends and family don't like the type of physical activity that you do like (invite them try to include them) - Being self concious - Lack of exersice places in the community (find little things to do like walking, running) - Physical barriers (injury-tak to doctor No wheelchair access)

Taking charge of health, Phycological health, Nutrition basics, exercise Flashcards

(215 cards)