Health Exam One Study Guide
Health Exam One Study Guide HEA 102-010
Kutztown University of Pennsylvania
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This 9 page Study Guide was uploaded by Cassie Ferree on Friday February 26, 2016. The Study Guide belongs to HEA 102-010 at Kutztown University of Pennsylvania taught by Dina Hayduk in Winter 2016. Since its upload, it has received 119 views. For similar materials see Intro to Health/Wellness in Health Sciences at Kutztown University of Pennsylvania.
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Date Created: 02/26/16
Self, Family, Community Wellness and its dimensions 1. Physical 2. Spiritual 3. Emotional 4. Intellectual 5. Social 6. Environmental 7. Occupational Decisions 1. Purchasing things to improve your health 2. Reliable health information 3. Reliable person to seek information from 4. Fact vs. Opinion 5. Tricky Words & Phrases a. Renumerated b. Atypical c. Money back promises d. Testimonials from “Dr.” e. As seen on TV Dimensions and behavior 1. Healthiest? 2. Weakest? 3. Trying to change a behavior? 4. How to change a behavior 5. Behavior management program 6. Positive re-enforcements 7. Understanding health behaviors a. Prochaska and Diclemente’s Stages of Change Model 1. Pre-contemplation 2. Contemplation 3. Preparation 4. Action 5. Maintenance b. Social Cognitive theory c. Health Belief Model (5 factors) 1. Susceptibility 2. Consequences 3. Course of action 4. Benefit of taking action 5. Confidence and follow through Make a SMART Goal 1. Specific 2. Measurable 3. Attainable 4. Realistic 5. Time- stamped Nutrition What drives us to eat? 1. Taste good 2. Looks good 3. Emotional 4. Social 5. Cultural customs 6. Celebration Nutrients 1. Categorized by what is most included a. Carbohydrates (cal) b. Fat (cal) c. Protein (cal) d. Minerals e. Water 2. Calorie – unit of measure that indicates amount of energy we obtain from food a. Which has less calories? 1. One French fry vs one Pringle chip a. French fry 5 calories 2. Bite size cheddar cheese vs bite size cookie a. Bite size cookie even though cheese is healthier 3. Broccoli vs Carrot a. Broccoli but both super vegetables and should be eaten *Eat a rainbow, fruit/vegetable with darker colors tend to have more nutrients and calories 3. Characteristic of a healthy diet a. adequate b. moderate c. balanced d. varied 4. What fuel/energy does your body prefer? a. Carbohydrates 1. Plant product (exclusively) 2. Milk is exception 3. Main source of energy 4. 2 types a. simple b. complex 4. “empty” calories vs nutrient dense a. Lots of calories, less nutrients Food Labels 1. Ingredients listed from most to least by weight 2. Pay attention to serving sizes 3. Other names for sugar a. Honey b. Molasses c. Glucose d. Corn syrup e. Fructose f. Sucrose g. Etc. ending with –ose 4. Sugar a. 4 calories/ g of carbohydrate b. Sugar = carbohydrate c. 4 calories/ g of sugar 5. Sodium a. 2300 mg = 1 tsp. (generally what we should have) b. Low sodium = 140 mg or less c. Intake of less than 1500 mg if 1. Over age of 51 2. Hypertensive 3. Diabetes 4. Kidney disease Fats/ Oils/ Lipids 1. 9 calories per gram 2. Stored energy 3. Provides material for cell membranes 4. Assist in absorption/transport of fat-soluble vitamins 5. Affect texture, taste, and smell of foods 6. Types of Fat a. Trans fat b. Saturated c. Unsaturated (2 types) 1. Mono-unsaturated 2. Poly-unsaturated Cholesterol 1. Fatty-like substance found throughout cells of the body 2. HDL - High Density Lipoprotein (healthy) 3. LDL – Low Density Lipoprotein (bad) 4. Non-essential Protein 1. 4 calories/ gram 2. 2 ndmost abundant substance in humans 3. Role in developing/repairing bone, muscle, skin 4. Theory of Complementation 5. Complete protein vs. Incomplete protein a. Animal source b. Plant source 6. Vegetarians Water 1. Fluid of life 2. How much needed daily? 3. Depends on: a. Activity b. Sweat c. What you eat d. Alcohol e. Urine 4. Most abundant component Vitamins 1. Essential nutrients 2. Water-soluble 3. Fat-soluble Minerals: Essential - Inorganic, indestructible elements that aid the body - Iron - Calcium Shots Fired on Campus Prevention 1. Survival mindset 2. Awareness 3. Preparation 4. Rehearsal Trained vs. Untrained 1. Shock vs. calmness 2. Anxiety vs. fear Course of action 1. Take down shooter 2. Hide Shooting begins 1. Stay in motion 2. Find cover Always believe shooter is lethal to kill you 1. Take out a. Plan b. Spread out c. Take action d. Work as team 2. Help out a. Warn others b. Stay calm 3. Hide out 4. Keep out a. Silence b. Bombard entrances 5. Call out a. Don’t assume someone else called 6. Trust your instincts Law Enforcement 1. Know the weapon 2. How many perpetrators 3. What they are wearing 4. Don’t scream 5. Do exactly what they say Hostage 1. Takes people to use as leverage for something else 2. Most do not intend to kill Suspicious 1. Watch behavior 2. Contact someone a. RA/CA/DR/FYM b. Law enforcement c. Professor d. Counselor Average police response is 12 mins – active shooter events last 12-15mins on average - Turn lights off - Always call police Distinct smell of gunpowder Body Weight and Body Composition Health Risks associated with Obesity 1. Diabetes 2. Cardiovascular disease 3. High blood pressure 4. Asthma 5. High LDL 6. Sleep apnea Determine Healthy Weight 1. Clothing size (always shifts) 2. Scale (not correctly calibrated) 3. Body fat percentage What is a healthy body weight? 1. BMI 2. No ideal 3. Fat distribution not risk for illness 4. Absence of any medical conditions suggesting weight loss Men and Women different “healthy” amount of fat 1. Men 6-23% 2. Women 10-13% Body Mass Index 1. Relationship between height and weight 2. BMI of 19-24.9 healthy Ways to measure body fat 1. Bioelectrical impedance analysis 2. Skin fold test 3. Measuring tape Manage your Weight 1. Realistic goals 2. One pound = 3,500 calories 3. Each person is different 4. “miracle” diets Portion sizes 1. Fruit and vegetables most 2. Meat the least Healthy Weight Loss 1. ½-2 pounds per week Starvation Diets 1. Basal metabolic rate (BMR) Problems of underweight Successful Weight Loss 1. Nutrition 2. Exercise Cardiovascular Disease, Diabetes, and Chronic Lung Diseases Diabetes 1. Disorder of endocrine or metabolic system 2. Glucose 3. Glycogen 4. 2 main organs a. Liver b. Pancreas 5. 2 types a. Type I 1. Insulin dependent b. Type II 1. Brought on by obesity 6. Insulin a. Functions 7. Pre-diabetes a. Metabolic syndrome 8. Gestational diabetes Hypoglycemia 1. Too low blood sugar 2. Eat to resolve Cardiovascular Blood pressure 1. Measures force against your arteries walls a. Systolic- heart contracts (higher number) b. Diastolic- heart at rest Hypertension 1. Silent killer 2. Damage to artery walls Cardiovascular Disease Any disease involving heart and or blood vessels, also called coronary artery disease Types: 1. atherosclerosis 2. stroke a. Golden Hour b. AED 3. heart attack Fitness Physical Activity 1. Any bodily movement produced that substantially increase energy Physical Fitness 1. Movement for the “health” of it Benefits of physical activity and exercise 1. People who are active are healthier than those who do not exercise 2. Benefits of exercise a. Cognitive b. Physical c. Psychological and emotional Components of Fitness 1. Cardiovascular Endurance a. Cardio “test” b. FITT 2. Muscular Strength and Endurance a. Development 1. Progression/ overload 2. Specificity of training/work 3. Individuality 4. Muscle distribution 3. Flexibility a. Range of motion around a joint or series of joints Types: 1. Static (recommended, hold and stretch for 15-30 secs.) 2. Passive (need trained partner) 3. Ballistic (bouncing) 4. PNF (need trained partner) *must warm-up first Warm-up 1. Feel warm 2. Sweat starts Cool-down 1. When you are done exercising, slowly stop walking to lower heart rate 2. Don’t just stop running
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