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mind body and wellness > test 2 > Flashcards

test 2 Flashcards

1
Q

Physical Wellness: 3

A

Body ability to respond or adapt to demands and stress of physical effort

Ability to perform moderate to vigorous physical activity without becoming overly tired

Choices helping us avoid illness and injuries

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2
Q

What does physical wellness promote: 3

A

Proper care of body
Health
Functioning

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3
Q

Why is physical fitness important:4

A

More easily meet physical demands of everyday living

Respond positively to increase physical demands under stressful conditions

Withstand physical challenges
Protect from disease

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4
Q

When does peak fitness occur:1

A

Late teens – early 20s

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5
Q

Sedentary lifestyle: 2

A

Lack of physical activity

Results with physical deterioration

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6
Q

Results of sedentary lifestyle: 6

A

Decreased energy
Decreased muscle tone
Decreased muscle mass
Decreased cardiovascular endurance
Decreased flexibility
Increased body fat

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7
Q

5 health related components of physical fitness

A
  1. cardiorespiratory endurance
  2. muscular strength
  3. muscular endurance
  4. flexibility
  5. body composition
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8
Q

cardiorespiratory endurance:1

A
  • ability to perform prolonged, large muscle, dynamic exercise ate moderate-high intensity
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9
Q

muscular strength1

A

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

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10
Q

muscular endurance 1

A

ability to resist fatigue and sustain a given level of muscle tension

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11
Q

flexibility: 1

A

ability to move joints through their full range of motion

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12
Q

body composition 2

A

proportion of fat and fat free mass in body (muscle, bone and water)

skill related components to fitness

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13
Q

skill related components to fitness: 2

A

ability to perform sport-specific skills

may require, speed, agility, balance, coordination and reaction time

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14
Q

what does physics activity boost 3

A

concentration

memory

learning

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15
Q

average screen time of teens 2

A
  • 7hrs and 22 mins - 43% waking hours

60% do not get recommended amount of physical activity

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16
Q

physical activity definition 2

A

any body movement carried out by the skeletal muscles and requiring energy

essential for health an health benefits

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17
Q

exercise definition 2

A

planned, structured, repetitive movement of the body intended to improve and maintain physical fitness

necessary to significantly improve physical fitness

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18
Q

how much exercise is enough factors 4

A
  • depends on health status and goals

-moderate vs high intensity

  • strive to become more active at least
  • start slowly for weight management
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19
Q

exercise guidelines recommendations 4

A
  • for adults 18-64

at least 10mins of moderate to vigorous intensity aerobic exercise most days

minimum of 150 mins/week

strength/resistance training 2 days/week

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20
Q

what are the Canadian physical activity stats: 2

A

2/3 are overweight

more than 80% are not active enough to achieve health benefits

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21
Q

obesity in canada 6

A
  • 1/4 adults ate obese
  • obesity rates re higher in men than women
  • obesity is more prevalent among disadvantaged population groups
  • 50% of adults believe they meet physical activity guidelines but only 16% do
  • average adults only complete 12mins per day

36% are overweight

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22
Q

5 benefits of exercise

A
  • cardiorespiratory function : improved heart, sexual function and vitality
  • metabolism - efficiently generate energy from food
  • body composition - healthy
  • disease prevention and management
  • improved psychological and emotional wellness
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23
Q

Benefits of exercise: disease prevention and management 3

A
  • CARDIOVASCULAR DISEASE: sedentary life, smoking, abnormal blood fats, high bp, diabetes, obesity

-CANCER: suggested exercise reduces risk of some - colon, breast, uterine, lung

-OSTEOPOROSIS: exercise benefits in protecting against loss of bone density. weight bearing activity

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24
Q

benefits of exercise: improved psychological and emotional wellness 7

A
  • reduced stress

reduced anxiety and depression

improved self image

learning and memory

enjoyment

improved immune function

prevention of injuries

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25
Q

exercise excuses/myths: 7

A
  • requires too much time
  • too busy
  • to expensive
  • have to everyday
  • too late to start
  • too boring
  • people will laugh/stare
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26
Q

exercise- first steps: 5

A
  • medical clearance
  • basic principles
  • selecting activity - should make sense for you ( expense, accessibility, time)
  • 3 segment work out
  • FITT
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27
Q

basic principles of physical training: 4

A

specificity: goals

progressive overload: progressive increase

reversibility: consistency is key

individual differences: limits to potential improvement

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28
Q

three segment work out 3

A

warm up

conditioning bout

cool-down

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29
Q

FITT

A

F= frequency- 48 hr recovery rule

I= intensity- heart rate, perceived exertion, talk test

T=Time- depends on goals and experience

T= type- aerobic vs anaerobic

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30
Q

exercise addiction: 2

A
  • when commitment to exercise crosses line to dependency and compulsion

can create physical, social and psychological issues

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31
Q

anabolic steroids: what and risks 2

A

used to build muscle

can lead to heart attack, stroke, kidney failure, sterility, ulcers etc.

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32
Q

amphetamines; what and risks 2

A
  • stimulants taken to mask fatigue and enhance short term performance
  • nervousness, irritability and insomnia
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33
Q

diuretics: what and risks 2

A
  • used to cause rapid weight loss
  • muscle cramps, heart arrythmias, potassium deficiency, dehydration, electrolyte abnormalities
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34
Q

body image:2

A

how someone feels about their pwn physical appearance- closely linked to self esteem

exercise improves body image

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35
Q

substance use 2

A
  • can have short term positive effects; lifting mood, relaxing, energy

-negative affects: increased anxiety, depression, overdose, damage to health

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36
Q

connections between dimensions of wellness and drug use/abuse 7

A
  • physical
    emotional
    intellectual
    interpersonal
    spiritual
    environmental
    occupational
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37
Q

sociological definition of drugs 3

A

chemical substances that
- have direct affects on users functioning \
- potential to be abused
- have adverse consequences for individual/society

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38
Q

drugs definition:3

A
  • chemicals intended to affect the structure/function of the body
  • prescriptions, ver the counter, tobacco, caffeine
  • illegal- coke, LSD, meth
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39
Q

addictive behaviour: 3

A
  • any activity, substance, object or behaviour that becomes major focus of a persons life excluding other activity
  • can harm the individual or others

illness

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40
Q

dependency: 1

A

addiction

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41
Q

how does addiction work 2

A
  • when using addictive thing, rush of top;amine in brain, activating pleasure
  • over time even thought releases dopamine
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42
Q

drug abuse

A

occurs when acceptable social standards of dress are violated

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43
Q

drug addiction 4 important characteristics 5 (aka)

A
  • aka chemical dependency
  • compulsive desire for drug
  • need to increase dosage associated with psychological and physical dependence
  • harmful effects to individual
  • harm to society
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44
Q

5 characteristics of addictive behaviour

A
  • reinforcement - pleasure, relieve negative states
  • compulsion/craving
  • loss of control
  • escalation
  • negative consequences
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45
Q

characteristics of people with addiction

A
  • using as substitute of healthier coping strategies
  • difficulty dealing with stress and painful emotions
  • genetic predisposition involving variations in brain chemistry
  • impulse control, self regulation, taking risks
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46
Q

when did study and science of drugs begin:

A

19th century

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47
Q

when did Canada pass drug laws regulating sales and manufacturing

A

1900s

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48
Q

who uses drugs 7

A
  • all income/education levels

all ethnic groups

young=higher risk

males= 2x likely

thrill seeker

peer groups that accept drugs

higher in low socioeconomic status

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49
Q

why use drugs 3

A

experiment

escape

cope

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50
Q

drug risks 5

A

intoxication

unexpected side effects

unknown drug constituents

risks with injections

legal risks

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51
Q

long term drug use changes affecting brain : 6

A
  • learning
  • judgment
  • decision making

stress

memory

behavior

52
Q

what are psychoactive drugs1

A

alters consciousness or experience

53
Q

commonly abused drugs 6

A

opioids

central nervous system depressants

central nervous system stimulants

cannabis

hallucinogens

inhalants

54
Q

opioids 5

A
  • receive pain, drowsiness, induce euphoria
  • can have medical benefits - pain relief
  • injected, absorbed from stomach, nasal membrane, intestines, lungs

-often cause dependence

  • fentanyl, heroin, morphine, oxycodone
55
Q

fentanyl 4

A
  • 20-40 more potent than heroin
  • 100 times more potent than morphine
  • high risk of accidental overdose - small amount

mixed or laced

56
Q

opioid crisis 3

A

more than 12 800 deaths 2016-2019

1 life every 2hrs

jan-mr 2019- 93% accidental - 76% male , young -middle aged adults

57
Q

naloxone 4

A
  • restore breathing in 2-5 mins

kick opioids off brain receptors and binding

reverse/block effects

only works with opioids

58
Q

central nervous system depressants 4

A
  • downers and anti anxiety- sedatives and tranquilizers

reduce anxiety, mood changes, impaired muscular coordination, slurring, drowsiness

anti anxiety, insomnia, seizures

valium, xanax, Ativan

59
Q

central nervous system stimulants3

A

speed up the activity of nervous/muscular system

accelerated heart, increased bp, dilated pupils

cocaine, amphetamines, ritalin, ephedrine, caffeine

60
Q

marijuana 6

A
  • both depressant and psychedelic affects
  • at least 421 ingredients -delta 9- tetrahydrocannabinol (THC)

once the most widely used illegal in Canada

respiratory damage

dependence may develop

withdrawal

61
Q

THC 2

A
  • fat soluble - stored in fatty tissue of body, brain and reproductive organs
  • complete elimination log single dose may take 1 moth
62
Q

when did marijuana become illegal

A

1923

63
Q

when was recreational cannabis legalized

A

October 17, 2018

64
Q

what is the recreational cannabis laws 3

A
  • posses/share up to 30g

purchase from provincial retailer

grow up to 4 plants

65
Q

medicinal marijuana effects 5

A
  • treat nausea from cancer treatments

treats appetite loss for AIDS

treat pain from cancer and migraines

treats spasticity and seizures

treat eye pressure and Pain from glaucoma

66
Q

hallucinogens 4

A
  • altered perception, feeling and thoughts

LSD very powerful

flashback may occur after drug is entirely eliminated

LSD, mescaline, PCP, ketamine

67
Q

inhalants 3

A
  • effects ranging from heightened pleasure to delirium and death

volatile solvents, aerosols, nitrates, anesthetics

15-17 most likely to abuse

68
Q

looking ahead approach for addiction 3

A
  • puts individual ay centre of making sense of life

encourage reflection on goals, desires, needs, and resources

may involve changing social attitudes or policies that cause harm

69
Q

love 2

A

one of the most basic profound human emotions

categorized as inauthentic/authentic

70
Q

authentic love 8

A
  • knowing the person

caring about their welfare

respect

dignity

responsibility

growth

commitment

trust

71
Q

inauthentic love 6

A

need to be in charge

ridged and unrealistic expectations

conditional

untrusting

lack commitment

manipulative

72
Q

range of love 4

A

3 dimensions

intimacy

passion

commitment

73
Q

intimacy 3

A

not physics; about emotional closeness

they know your inner self and you know theirs

care about each others happiness

74
Q

passion: 3

A

intensely positive feeling and desire for another

intense emotional, spiritual, intellectual attraction

spark/emotional high

75
Q

commitment 4

A

intention to remain with another

decision made based on investments in relationship

responsibility to make relationship priority and invest continuously

determination in spite of trouble, disappointments and passion

76
Q

characteristic of successful romantic relationships 6

A
  • intimate familiarity- know each other goals concerns, hopes

fondness and admiration

connectedness- honour and appreciating their perspective

share sense of power- common ground

shared goals- incorporate each others into concept of relationships

open communication- honesty

77
Q

challenges in romantic relationship 7

A
  • honesty and openness

unique/premature commitment

unrealistic expectations

competitiveness

balancing time together and apart

jealousy

support

78
Q

what age will half men and women have cohabitated

A

30

79
Q

same sex relationships 1

A
  • tend to be more equal
80
Q

singlehood 3

A
  • number is growing

education an careers cause delay

high divorce rates

81
Q

marriage benefits and stats 3`

A
  • affection, companionship, sex fulfilment, emotional growth, partnership
  • 74% consider affairs immoral

15-18% will have an affair

82
Q

becoming a parent 1

A

Marital satisfaction often declines

83
Q

successful family characteristics 6

A
  • commitment

appreciation

communication

time together

spiritual wellness

coping with stress and crisis

84
Q

seperation/divorce 3

A

35% chance

one of life’s greatest stress events

children extra vulnerable to trauma

85
Q

ending a romantic relationship 5

A

give fair chance

fair and honesty

tactful and compassionate

if rejected Gove time to resolve anger and pain

recognize value in experience

86
Q

responses to conflict I relationships

A
  • exit (aggression) - physically or psychologically, active and destructive

neglect (passive aggression) - minimizing or denying

loyalty (non-assertion) - constructive- remaining committed, choosing tout up with differences

voice (assertion) - constructive - seeking to talk openly and resolving

87
Q

signs of abusive relationships 8

A

verbal putdowns

withholding love and affection

striking, hitting, pushing

physical/psychological threats

making promises and never keeping

unpredictable

extreme jealous and possessive

chronic hostility and sarcasm

88
Q

communication 1

A

sending, recieving and understanding message

89
Q

3 key communications

A

self disclosure- revealing personal info. friends often more than married

listening- trying to understand, essential

feedback - c constructive response to self-disclosure. positive=validating

90
Q

non verbal communications 4

A

65-90%

transmission through means other than words

stand alone or accompany verbal

communicate feelings behind messages

91
Q

types of non verbal behaviours 4

A

kinesics- looks, appearance, eye contact, body/facial expressions

haptics- touching - emphasize we know how they feel

paralanguage- vocal but nonverbal- tone, speed, use of silence - sarcasm, joking, threatening etc.

proxemics- how we use space- public, social, personal, intimate

92
Q

alcohol 1

A

drink containing ethanol- typer produced through fermentation of grains, fruits or other sources

93
Q

ethanol 2

A

psychoactive ingredient

central nervous system depressant

94
Q

cost of alcohol related harm 2014

A

$14.6 billion

95
Q

average 1st use of alcohol 2

A

13.4 years

44% grade 7-12

96
Q

what % of crashes are because of alcohol

A

40%

97
Q

what does alcohol increase risk of 6

A
  • breast, colon, uterine, mouth, throat, stomach, pancreatic, liver cancer

liver disease - leading cause of death 24-34 yr olds

increased bp, bleeding, strokes abnormal heart

brain damage

weken bones

immune system

98
Q

use of alcohol percents 4

A

78% in last year (2017)

83% 20-24

57% 15-19

79% 25+

99
Q

alcohol effects on central nervous system 7

A
  • slows brain functions and reaction time
  • dulls alertness
  • impairs body coordination
  • intensifies emotions
  • lowers inhibitions
  • increases risk taking behaviours
  • disrupts judgment and reasoning
100
Q

alcohol absorption 3

A

water soluble and transported by blood

20% absorbed by stomach, 80% upper small intestine, rest in gastrointestinal tract

metabolized by liver

101
Q

factors of speed of alcohol absorption 7

A
  • weight
    -sex
  • food intake
  • beverage imbibed- carbonated absorbs faster
  • speed of consumption
  • alcohol concentration
  • eventually all will be absorbed
102
Q

factors of how fast someone will feel effects of alcohol 3

A
  • lifetime alcohol consumption

frequency drinking

tolerance

103
Q

blood alcohol concentration BAC 2

A
  • measure of intoxication

determined by amount of alcohol consumed in given amount of time.

104
Q

BAC 0.00-0.05 effects and metabolization time 3

A

slight change in feelings- relaxation/euphoria,

and decreased alertness

2-3 hrs to metabolize

105
Q

BAC 0.05-0.10 effects and metabolization time 4

A

-emotional unstable- exaggerated feelings and behaviour

reduced social inhabitation

impairment of reaction and fine motor concentration

3-6 hrs to metabolize

106
Q

BAC 0.10-0.15 and metabolization time 3

A

unsteady standing and walking

loss of peripheral vision

6-10 hrs

107
Q

BAC 0.15-0.30 and metabolization time 4

A
  • staggering gait

slurred speech

pain and sensory perception impaired

10-24 hrs

108
Q

more than 0.30 4

A
  • stupor/unconsciousness

anaesthesia

death risk 0.35+

24hrs+

109
Q

2015-16 amount of hospitalizations caused by alcohol

A

77 000

110
Q

alcohol causing violence percents 4

A
  • 60% burns, drownings, homicides
  • 1/3 suicides and 2/3 assaults
  • 50% of domestic violence
  • # 1 killer of teens is drinking and driving
111
Q

women consuming alcohol low risk 5

A

no more than 10/week

no more than 2/day

feel effects more than men due to less water in body and less dehydrogenase (liver enzyme) to break down alcohol

higher risk to liver disease, pancreas damage and high bp and more deaths

menstrual hormones effects intoxication as well

112
Q

men consuming alcohol low risk 3

A

higher risk to abuse

  • no more than 15/ week

no more than 3/day

113
Q

binge drinking 4

A

periodically drinking to intoxication

4+ for males and 3+ for females in 2hr period

more likely to using other substances.

more common in youth

114
Q

social drinkers 1

A

drink occasionally even relatively frequently on social occasions

115
Q

heavy drinkers 2

A

consume greater quantities of alcohol

more likely to become intoxicated

116
Q

alcoholism 4

A
  • chemical dependence

progressive preoccupation with drinking

leads to physical, mental, social disfunction

about 4% Canadians

117
Q

acute alcoholics 2

A

trouble controlling use of alcohol

plan schedule around drinking

118
Q

chronic alcoholic 2

A

lost control of drinking

impulsive behaviours- hiding/sneaking alcohol

119
Q

warning signs of alcohol dependency 7

A
  • drinking alone/secret
  • using deliberately and repeatedly

uncomfortable without

escalating consumption

consuming heavily and in risky situations

drunk regularly

at unusual times -morning

120
Q

alcoholism and family history 1

A

4x more likely to develop alcohol issues

121
Q

hangover 3

A

caused by toxic products of breakdown, dehydration, and hormonal effete

  • headache, shakiness, nausea, diarrhea, fatigue, impaired functioning

heart rate and bp increase - more vulnerable to heart attacks

122
Q

alcohol poisoning 2

A

large amounts in short period raising BAC to lethal range.

using with other substances

123
Q

who has highest rates of drinking and driving

A

20-24 year olds

124
Q

alcohol and pregnancy 2

A
  • any amount puts fetus at risk
  • damage depends on amount and stage- early can cause fetal alcohol syndrome
124
Q

potential consequences of long term alcohol abuse 3

A
  • mental health issues- depression/suicide
  • brain damage
  • death
125
Q

possible health benefits of alcohol 2

A
  • light to moderate live longer than abstainer and abusers
  • moderate (1f. 2m) may lower coronary heart disease, raise HDL, lower risk of diabetes high bp, strokes, arterial leg blockage, cognitive decline, benign prostate enlargement
126
Q
A

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