HLTH 101 Exam 1 Study guide
HLTH 101 Exam 1 Study guide Hlth 101
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This 8 page Study Guide was uploaded by Kavisha Shroff on Friday March 4, 2016. The Study Guide belongs to Hlth 101 at Towson University taught by Andrea Brace in Spring 2016. Since its upload, it has received 34 views. For similar materials see Wellness/Diverse Society in Nursing and Health Sciences at Towson University.
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Date Created: 03/04/16
EXAM1:STUDYGUIDE 1 TAKING CHARGE OF YOUR HEALTH 1.1 Health refers to the overall well being of a person’s body and mind. Also, it means the absence of illness and injuries 1.2 Six dimensions of health: 1.2.1 Physical wellness 1.2.2 Emotional wellness 1.2.3 Intellectual wellness 1.2.4 Spiritual wellness 1.2.5 Interpersonal wellness 1.2.6 Environmental wellness 1.2.7 Occupational wellness 1.2.8 Financial wellness 1.3 The National Health People Initiative aims to prevent disease and improve American’s quality of life. It: 1.3.1 Eliminates preventable disease 1.3.2 Achieve health equity 1.3.3 Create social and physical environments 1.3.4 Promote healthy development 1.4 Factors affecting health 1.4.1 Habits 1.4.2 Genetics 1.4.3 Environment 1.5 Behavior change helps you identify unhealthy behaviors in your lifestyle and prompts you to make a plan to turn those habits around and reach a healthy lifestyle to prevent negative effects on your health. 1.6 Stages of change 1.6.1 Pre-contemplation 1.6.2 Contemplation 1.6.3 Preparation 1.6.4 Action 1.6.5 Maintenance 1.6.6 Termination 1.7 Putting together a plan of action 1.7.1 Monitor your behavior and gather data 1.7.2 Analyze the data 1.7.3 Set SMART (Specific, Measurable, Attainable, Realistic and Time frame specific goals) 1.7.4 Devise plan of action 1.7.5 Make a personal contract 2 STRESS 2.1 A stressor is any physical or psychological event or condition that produces stress 2.2 A stress response is the physiological changes associated with stress. Stress is the collective physiological and emotional responses to any stimulus that disturbs an individual’s homeostasis 2.3 Two major systems in our body are responsible for stress responses – The nervous system, the endocrine system. 2.4 Stress can be caused emotionally and behaviorally due to personal traits, past experiences, cultural background and gender. 2.5 Stress can lead to many specific health conditions such as cardiovascular diseases, altered functioning of the immune system, and many more health problems. 2.6 Few common sources of stress are: 2.6.1 Major life changes 2.6.2 Daily hassles 2.6.3 Job and college relater stressors 2.6.4 Interpersonal and social stressor 2.6.5 Environmental 2.6.6 Physical and emotional stressors 2.7 Ways to manage stress 2.7.1 Exercise 2.7.2 Nutrition 2.7.3 Sleep 2.7.4 Social support 2.7.5 Communication 2.7.6 Spiritual wellness 2.7.7 Journaling 2.7.8 Cognitive techniques 2.7.9 Relaxation techniques 2.7.10 Hypnosis 2.7.11 Massage 3 PSYCHOLOGICAL HEALTH 3.1 Self actualization refers to fulfilling human potential. Certain qualities of self actualized people: 3.1.1 Realism 3.1.2 Acceptance 3.1.3 Autonomy 3.1.4 Authenticity 3.1.5 Capacity for intimacy 3.1.6 Creativity 3.2 How to achieve healthy self esteem 3.2.1 Develop a positive self concept 3.2.2 Meet challenges to self esteem 3.2.3 Be less defensive 3.2.4 Be optimistic 3.2.5 Honest communiation 3.2.6 Deal with loneliness and anger 3.3 Psychologicall disorders: 3.3.1 Anxiety disorders 3.3.2 GAD- generalized anxiety disorder 3.3.3 OCD obsessive compulsive disorder 3.3.4 PTSD post traumatic stress disorder 3.3.5 Mood disorders 3.3.6 Depression 3.3.7 Mania and bipolar 3.3.8 Schizophrenia 3.4 Where to get help? 3.4.1 Self help 3.4.2 Peer counselling and support groups 3.4.3 Professional help 10 EXERCISE FOR FITNESS AND HEALTH 10.1 The five major areas of fitness which help establish health benefits 10.1.1 Cardio-respiratory endurance 10.1.2 Muscular strength 10.1.3 Muscular endurance 10.1.4 Flexibility 10.1.5 Body composition 10.2 Physical activity is movement carried out by the skeletal muscles that require energy 10.3 Exercise refers to planned, structures, repetitive movemtn intended to improve or maintain physical fitness 10.4Princliples of physical training: 10.4.1 Specificity 10.4.2 Progressive overload 10.4.3 Reversibility 10.4.4 Individual differences 10.5 FITT- Frequency, Intensity, Time, Type 10.6For minor exercise injuries: RICE- Rest, Ice, Compression. Elevation 9 NUTRITION 9.1 Essential nutrients are substances that the body must get from food because it cannot manufacture them to meet its needs. 9.2 6 classifications of the essential nuteirnts 9.2.1 Proteins – key parts of the body’s main structural components- muscles and bones- and of blood, enzymes, cell membranes and some hormones – building blocks are amino acids – 0.8g.kg of body weight 9.2.2 Carbohydrates – ideal source of energy – simple and complex – 45-65% of total daily clories 9.2.3 Fats – saturated (from animals- unhealthy), saturats (from plant products- healthy) – recommended intake is 20-35% of total daily calories 9.2.4 Water – human body is composed of 60% water 9.2.5 Vitamins- needed in small amounts and they help promote and regulate chemical reactions and processes in body cells. 9.2.6 Minerals – 17 essential minerals- major (required in >100mg per day) and trace minerals (needed in small amount) 9.3 Types of vegetarian diets 9.3.1 Vegan: vegetarian who eats no animal products 9.3.2 Lacto‐vegetarian: vegetarian who includes milk and cheese products in the diet 9.3.3 Lacto‐ovo‐vegetarian: vegetarian who includes milk, cheese products, and eggs in the diet 9.3.4 Partial vegetarian, semi‐vegetarian, pesco‐ vegetarian: vegetarian who includes eggs, dairy 9.3.5 products, small amounts of poultry and seafood in the diet 9.3.6 Situational vegetarian: limit intake to products raised in a humane and sustainable way 9.4 Applying nutritional principles 9.4.1 Assessing and changing your diet 9.4.2 Staying committed to a healthy diet 9.4.3 Try additions and substitutions to bring your current diet closer to goals 9.4.4 Plan ahead for challenging situtations 11 WEIGHT MANAGEMENT 11.1 Methods to determine healthy body weight/ body fat 11.1.1 Body mass index 11.1.2 Body fat perentage 11.1.3 Body fat distribution 11.2 Adopting a healthy lifestyle 11.2.1 Diet and eating habits 11.2.2 Physical activity and exercise 11.2.3 Thoughts and emotions 11.2.4 Coping stratergies 11.3 What shapes body image? 11.3.1Culture 11.3.2 Puberty 11.3.3 Advertising industry 11.3.4 Media 11.3.5 Entertainment 11.4 Body Dysmorphic Disorder-preoccupation with an imagined concern about a slight defect ot exaggerated defect in appearance 11.5 Eating Disorders – conditions characterizes by severely disturbed eating behaviors and distorted body image. 11.5.1Anorexia nervosa 11.5.2 Bulimia nervosa 11.5.3 Binge eating disorder
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