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KINS 1103 > Wellness, Fitness, Lifestyle Management > Flashcards

Wellness, Fitness, Lifestyle Management Flashcards

1
Q

what is health? what is the bolded definition?

A

optimal well-being that contributes the one’s quality of life

the overall condition of body or mind and the presence or absence of illness or injury

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2
Q

what is wellness? what does it encompass?

A
  • optimal health and vitality

- encompasses 7 dimensions of well being to live/work effectively, and make significant contribution to society

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3
Q

what is physical wellness?

A
  • ability to care for yourself

- body’s overall condition (disease and fitness level)

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4
Q

what is emotional wellness? what are its 3 components?

A
  • ability to understand and deal with your feelings

- self-acceptance, self-esteem and self-confidence are all components

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5
Q

what is self-acceptance?

A

personal satisfaction with yourself, despite society’s expectations

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6
Q

what is self-esteem?

A

relates to how you think others perceive you and how valuable you believe yourself to be

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7
Q

what is self-confidence?

A

belief in your abilities, judgments, decisions, power

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8
Q

what is intellectual wellness?

A

learning new things, experiences, and challenges

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9
Q

what is interpersonal wellness?

A
  • ability to develop and maintain satisfying and supportive relationships
  • participating in and contributing to your community and society
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10
Q

what is spiritual wellness?

A

possessing a set of beliefs, principles or values that give meaning/purpose to life

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11
Q

what is environmental wellness?

A

livability of your surroundings

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12
Q

what is financial wellness?

A

the ability to live within your means by managing your money

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13
Q

what is physical fitness? what does it consist of?

A
  • body’s ability to function efficiently and effectively

- consists of 5 health related and 6 skill related components

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14
Q

what are the 5 health related components of physical fitness?

A
  1. body composition
  2. cardiovascular fitness
  3. flexibility
  4. muscular strength
  5. muscular endurance
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15
Q

what are the 6 skill related components of physical fitness?

A
  1. agility
  2. balance
  3. coordination
  4. power
  5. reaction time
  6. speed
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16
Q

what are 5 examples of hereditary diseases?

A
  1. cystic fibrosis
  2. sickle-cell anemia
  3. huntington’s disease
  4. marfan’s syndrome
  5. haemophilia
17
Q

what are 4 examples of environmental disease?

A
  1. skin cancer
  2. lung cancer
  3. tooth decay
  4. radiation poisoning
18
Q

what are 3 diseases of wealthy individuals?

A
  1. cancer
  2. diabetes
  3. coronary heart disease
19
Q

what are 5 diseases of poverty?

A
  1. pneumonia
  2. digestive disease
  3. parasitic disease
  4. rheumatic heart disease
  5. pregnancy disease
20
Q

what causes diseases of poverty?

A

nutritional inadequacy and poor sanitation

21
Q

what are the movement, sleep, and sit requirements for infants (less than 1 year)?

A

MOVEMENT
- 30 minutes of tummy time spread throughout the day

SLEEP

  • 0 to 3 months: 14 to 17 hours
  • 4 to 11 months: 12 to 16 hours

SIT

  • not restrained for more than 1 hour at a time
  • screen time not recommended
22
Q

what are the movement, sleep, and sit requirements for toddlers (1 to 2 years)?

A

MOVEMENT
- at least 180 minutes of physical activity at any intensity

SLEEP

  • 11 to 14 hours
  • consistent sleep patterns

SIT

  • not restrained for more than 1 hour
  • screen time not recommended for under 2 years
  • for a 2 year old, sedentary screen time is no more than 1 hour
23
Q

what are the movement, sleep, and sit requirements for preschoolers?

A

MOVEMENT

  • at least 180 minutes of physical activity
  • at least 60 minutes is energetic play

SLEEP

  • 10 to 13 hours
  • consistent betimes and wake-up times

SIT

  • not restrained for more than 1 hour
  • sedentary screen time no more than 1 hour
24
Q

what are the physical activity guidelines for adults (18 to 64 years)?

A
  • at least 150 minutes of moderate to vigorous aerobic physical activity per week
  • muscle and bone strengthening activities 2 days per week
25
Q

what are the drinking recommendations for women and men?

A

WOMEN

  • 10 drinks/week
  • no more than 2/day

MEN

  • 15 drinks/week
  • no more than 3/day
26
Q

what are the 6 stages of the transtheoretical model?

A
  1. precontemplation
  2. contemplation
  3. preparation
  4. action
  5. maintenance
  6. termination
27
Q

what are the 6 stages of the transtheoretical model?

A
  1. precontemplation
  2. contemplation
  3. preparation
  4. action
  5. maintenance
  6. termination
28
Q

what is the first stage of the transtheoretical model?

A

precontemplation

  • problem not addressed
  • unaware or in denial of health risks
  • blames others or external factors for problems
29
Q

what is the second stage of the transtheoretical model?

A

contemplation

  • know there’s a problem and intends to action within 6 months
  • acknowledges benefits of healthy behaviour and aware of the costs
30
Q

what is the third stage of the transtheoretical model?

A

preparation

  • created a plan for change
  • plans to take action within a month
  • small changes have begun
31
Q

what is the fourth stage of the transtheoretical model?

A

action

  • modification of behavior and environment
  • greatest commitment of time and energy
  • risk of reverting to old habits
32
Q

what is the fifth stage of the transtheoretical model?

A

maintenance

  • new, healthier lifestyle has been maintained for 6 months
  • lapses may have occurred but desired behaviour is reestablished quickly
33
Q

what is the sixth, and last, stage of the transtheoretical model?

A

termination

  • exit from the cycle of change
  • no longer tempted back into old behaviour
  • new self-image and total self-efficacy
34
Q

what is a SMART goal?

A
  1. Specific
  2. Measurable
  3. Attainable
  4. Realistic
  5. Time-frame specific
35
Q

what are the 7 dimensions of wellness?

A
  1. physical
  2. emotional
  3. intellectual
  4. interpersonal
  5. spiritual
  6. environmental
  7. financial components

KINS 1103 (8 decks)

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