Health Notes 2/1/16-2/5/16
Health Notes 2/1/16-2/5/16 HEA 102-010
Kutztown University of Pennsylvania
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This 9 page Class Notes was uploaded by Cassie Ferree on Friday January 29, 2016. The Class Notes belongs to HEA 102-010 at Kutztown University of Pennsylvania taught by Dina Hayduk in Winter 2016. Since its upload, it has received 53 views. For similar materials see Intro to Health/Wellness in Health Sciences at Kutztown University of Pennsylvania.
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Date Created: 01/29/16
Feb. 1, 2016- Healthiest Dimensions and Changing Behaviors What is your healthiest dimension? Physical - Good nutrition - Sleep pattern - Exercising What is your weakest dimension? Spiritual Are you trying to change a healthy behavior? Ex. - quitting smoking, changing studying techniques, academic success What dimension of health are you willing to work on? Social The weakest dimension and the dimension you are willing to work on may not be the same because you may not be willing to or motivated to change that dimension. Changing Health Behavior - Knowledge to Change (experiments, statistics, research) - Motivation to Change (outcomes, someone close to you suffering) - Commitment - How active/inactive are you about your life (how your life matters) - Support (friends/family, other people with similar aspirations, others who are successful) - Systematic Approach to Change (thought about before the change occurs) *Behavior change only works if the change is kept for more than a year Behavior Management Program Monitor your behavior and gather baseline date - Triggers - Time Analyze the date and identify patterns - Write everything down Set specific goals - Realistic - Timely Devise a strategy or plan of action - Increments - Realistic - No “all or nothing” mindset Keep track of your progress - Write down progress - Self-evaluate Revise your plan if necessary Forgive not Forget - Not the right time - Change plan Positive Reinforcements - Consumable (food) - Activity (travel) - Manipulate (insurance policy goes up if accidents occur, if not potentially get a check) - Possession (buying something new) - Social (night with your friends) *Something you would not normally do *Some reinforcements can be classified in different groups Understanding Health Behaviors Prochaska and DiClemente’s Stages of Change Model - Precontemplation: No motivation to change a behavior. Possibility of not even realizing or acknowledging that you have a problem. - Contemplation: Realization of the possibility of having a problem. Thoughts of making a change in the future. Begin to understand problem and look for solutions. - Preparation: Making a plan for change, setting goals and date to begin. Building skills and supporting self-efficacy. - Action: Beginning behavior change. Committing time and energy to make it work. Supporting change by rewarding yourself. - Maintenance: Maintaining of new behavior for more than 6 months. Working to prevent a relapse. - Termination: New behavior implemented into life so no longer causing temptation to return to the old behavior. Social Cognitive Theory “You” Make the decision Based on the concept that behavior is dynamic Health Belief Model - Perceived susceptibility: Do you believe you are at risk for a problem? - Perceived seriousness of consequences: Do you perceive the problem as serious if it were to occur? - Perceived benefits of specific action: If you change behavior, do you believe it will reduce the threat? - Perceived barriers to taking action: What factors will get in the way of your making a change, such as time, money, or beliefs? Five Factors - Susceptibility - Consequences - Course of Action - Benefit of taking action - Confidence and Follow through 03 February 2016 Make a SMART goal Specific Measurable Attainable Realistic Time-Stamped What drives us to eat? - Tastes good - Looks good - Hunger - Appetite - Emotional - Social (cultural customs, celebration) - Craving - Energy - Bored Nutrients - Carbohydrates (calories) - Fat (calories) - Protein (calories) - Minerals - Water *Calorie – unit of measure that indicates amount of energy we obtain from a food, not a direct source of energy Less Calories 1 single French fry vs 1 single Pringle 5cal 10cal 1 bite-size block of cheddar cheese vs 1 bite size cookie 55cal 37.5cal *the more nutritional option has more calories 1 Frito’s corn chip vs 1 cashew nut 5cal 8.5cal *nutritional value of nut outweighs the chip and its calories. Don’t eat something high in calories and fats with nuts thinking it is healthier. 1 piece of broccoli vs 1 baby carrot .8cal 1.25cal *both super vegetables Eat a Rainbow Fruit/vegetables with darker/more vibrant color have more nutrients and calories. Ex. – romaine lettuce vs ice berg Characteristics of a Healthy diet - Adequate (calories +nutrients) - Moderate (not too much) - Balanced (different nutrients) - Varied (different sub-nutrients) Fuel (energy) does your body prefer? Carbohydrates – primary role is to provide the body with energy (calories), it is the preferred fuel for your brain and nervous system too Carbohydrates - Plant product exclusively - Exception of milk - Main source of energy 2 types Simple - Fruits - Refined sugar - Easily digestible - Few essential vitamins and minerals Complex - Veggies, grains, some fruits - Absorbed more slowly - Must be broken down into single sugars Glucose-Glycogen - All carbs (except fiber) converted to glucose - Glucose not used is stored as glycogen, excess glycogen converted and stored as fats Fiber - Roughage - Indigestible of fruit and vegetables - Women need 25g - Men need 38g “Empty” calories vs Nutrient Dense - “Empty” calories is a food with lots of calories with not many nutrients - Foods can have the same amount of calories but different vitamins and minerals The “Active Shooter” – Shots Fired on Campus Need to have a survival mindset - Awareness (understanding) - Preparation (“What if” questions) - Rehearsal (Practice plan) Many people don’t believe the gunshot is an actual gunshot because they’ve only heard gunshots in movies. Figure out a course of action - Attempt to take down shooter - Attempt to hide from shooter - Blockade room Trained people - Prepared to help injured and others - Prepared to help other evacuate - Have anxiety - Help others stay calm Untrained people - Shock - Fear - Panic - Unable to move or think clearly Be Aware of Surroundings - Trust your instincts - Look at those around you - Exits around you Call out - Don’t fall to the bystander effect - Don’t assume others are calling - Leave belongings behind Hide out - Spread out - Lock door - Turn lights out Keep out - Be silent - Don’t sit with each other for protection spread out - Bombard door Help out - Warn others - Help others stay calm Shooting Begins - Stay in motion - Find cover - Never try to be the hero *Always believe the shooter is trying to kill you Attempt to take out the shooter - Plan - Spread out - Take action - Act as a team Law Enforcement arrives - Be aware of the weapon shooter has - What the shooter is wearing - Don’t scream - Do exactly what police say *They won’t stay and talk to you long and won’t help you exit right away. They’re first goal is to take out the shooter. Hostage situation - No intention of killing people - Take people to use as negotiation for a bigger goal Identification of possible Active Shooter - Watch behavior potentially angry If suspicious tell - An RA, CA, FYM - Law enforcement - Professor - Counseling service Kutztown Campus Police has 16 officers, practice single man approach Kutztown Borough Police has 12 officers The average police response is 12 mins; Active shooting events tend to last 12-15 mins. Every minute counts, so turn the lights off, contact the police and spread out. The 911 for campus is (610)-683-4001
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