HLTH-216
Exam-1
Liberty University
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1. define health
- the state of complete physical, mental, and social wellbeing; not merely the
absence of disease
2. Different areas of health (including financial)
- Physical health, social health, intellectual health, emotional health, spiritual
health, environmental health, financial health
3. Physical health
- body strong
- no illness or injury
4. social health
- relationships with family and friends, respectful
5. intellectual health
- ability to learn, make decisions, solve problems
6. emotional health
- appropriate emotion, situation
7. spiritual health
- beliefs in God? Beliefs in moral compass?
8. Environmental health
- respect for ALL living things.
- Good steward of those in your sphere of authority.
9. Financial health
- Socioeconomic status (SES)
- Better SES, better health?
- 62% of college students receive aid
- 27% have loans to pay
- BS degree - average income $50g
- HS diploma - avg income $29g
10. Leading causes of preventable disease
1) Physical inactivity
2) Poor nutrition
3) Excessive alcohol
4) Tobacco
11. Leading cause of death between 15-24 years old
1) accidents (unintentional),
2) assault,
3) suicide
12. #1 factor of stress among college students
- time management
13. #2 factor of stress among college students
- Relationships
14. Factors of changing behavior
- Predisposing: experiences that effect thinking on that subject
- Enabling: ability to do now
- Reinforcing: anything or one who encourages or discourages behavior
15. How do you change?
1) Identify target behavior
2) Shaping - one step at a time
3) Imagined Rehearsal - pretend mentally -- communication behaviors especially
4) Modeling - monkey see, monkey do; physical or social
5) Situational inducement - environment
6) Positive reinforcement - stuff, people, let's make a deal
16. What does regular physical activity greatly reduce?
- The risk of dying from coronary heart disease
17. How many people die from heart disease?
- 1.4 million
18. Percentage of women and men who do not meet guidelines for activity for aerobic exercise
- 60% college women
- 50% college men
19. Percentage of women and men who don't do any strength training
- 72% women
- 53% men
20. Cardiorespiratory fitness
- ability to sustain aerobic whole - body activity for a prolonged period of time
21. Muscular strength
- maximum force able to be exerted by single contraction of a muscle or muscle
group.
22. Muscular endurance
- ability to perform muscle contractions repeatedly without fatiguing.
23. Flexibility
- ability to move joints freely through their full range of motion
24. Body composition
- the relative proportions of fat mass and fat-free mass in the body.
25. Fitness purpose - Brain
- Reduces stress and improves mood
- Decreases risk of depression
- Decreases anxiety
- Improves concentration
- Increases oxygen and nutrients to brain
26. Fitness purpose - Lungs
- Improves respiratory capacity
- Improves ability to extract oxygen from the air
27. Fitness purpose - Liver and Pancreas
- Increases rate of metabolism
- Reduces risk of type 2 diabetes
28. Fitness purpose - Colon
- decreases risk of colon cancer
29. Fitness purpose - Blood vessels
- Increases levels of good cholesterol (HDL)
- Lowers resting BP
- Decreases risk of atherosclerosis
- Improves circulation
30. Fitness purpose - Breasts
- Decreases risk of breast cancer in women
31. Fitness purpose - Bones
- Increases bone density
- Strengthens bones
- Decreases risk of osteoporosis
32. Fitness purpose - Joints
- Increases range of motion
- Reduces the pain and swelling of arthritis
33. Fitness purpose - Muscles
- Increases muscle strength and tone
- Improves muscle endurance
34. 3 important components for Fitness Plan
1) Heart/lungs - cardio - aerobic
2) Muscular strength - Resistance training
3) Flexibility - stretching
35. FITT Principle: Set a Goal
- Frequency - # times per week
- Intensity - how hard - % of maximum heart rate (MHR) or % of maximum weight
(RM)
- Time - Duration of exercise
- Type - what kind of exercise
36. Maximum Heart Rate Formula
- 206.9 - (0.67 X your age)
37. MHR
- the age-related number of beats per minute of the heart when working at its
maximum
38. What percentage of max heart rate is recommended for aerobic exercise?
- 64-94% MHR
39. Target Heart Rate
- heart rate of aerobic exercise that leads to improved cardiorespiratory fitness
(64-96% of MHR)
40. FITT
- Frequency
- Intensity
- Time
- Type
41. Need this to write plan for aerobic activity
- Target heart rate - % of MHR used for activity
- Resting Heart Rate - may be an indicator for fitness
42. Repetition Max (RM)
- Maximum you can lift any weight one time.
- Used as baseline for strength training intensity and writing a plan.
43. Benefits of 3 Components
- Aerobic exercise is your biggest prevention to disease
- Strength and Resistance training, will allow you to combat the normal aging
process of losing strength as you age.
- Stretching is a preventative for injury now - and as you age
44 Rep vs set
- Rep = one complete motion of an exercise
- Set = a group of consecutive repetitions
45. RICE
- Rest
- Ice
- Compression
- Elevation
- 20 min on/1 hr off for first 24-48 hours
46. Difference between hunger - appetite?
- Hunger = the physiological impulse to seek food
- Appetite = the learned desire to eat; normally accompanies hunger but is more
psychologically than physiologically
47. What are the 8 allergy foods that must be listed on labels?
- milk, eggs, peanuts, wheat, soy, tree nuts, fish, and shellfish
48. Carbs - 4 calories per gram
- AMDR - 45-60% calories - most complex
49. All carbs are a primary source of energy
- simple sugars also spike insulin (Glycemic index <55 Low, 56-59 Med, High
>70). Insulin spikes may lead to type 2 diabetes and/or sugar sensitivity
- Dr. Ann names the high GI foods "White Hazards"
- complex carbs
50. What do complex carbs contain?
- Primary source of fiber - soluble fiber (oats) appears to lower cholesterol,
insoluble fiber (wheat) aids digestion and reduces risks on some forms of cancer.
- Primary source of vitamins, minerals, and cancer fighting substances
51. Simple carbs
- simple sugars
- a carb made up of only one sugar molecule, or of two sugar molecules bonded
together
- found naturally in fruits, many veggies, and dairy
- Monosaccharides - glucose and fructose. Eventually converted to simple glucose
to provide energy for cells.
- Disaccharides - combinations of two monosaccharides (ex sucrose, lactose,
maltose). Must be broken down into monosaccharides first.
52. Good Carbs vs Bad carbs
- Good: Whole grain, oatmeal, green vegetables, fruits
- Bad: refined grains, sugary cereals, candies, sodas
53. Carb Do's
- colorful fruits
- colorful veggies
- raw or lightly cooked
- frozen next best
- whole grains - brown stuff
54. Carbs Don'ts
- white stuff, sugar, bread, pastry, rice, potatoes, cereal
- Canned or packaged, processes
- Fried, breaded, layered in fats
55. Dr. Ann "Great White Hazards"
- White rice, white flour, white sugar, white potatoes
- Promotes fat storage
- Perpetuates appetite
- Promote CVD
- Increases risk of type 2 diabetes
- Promotes certain cancers
56. Protein - 4 calories per gram
- AMDR - .8gram per kilo weight, (150/2.2)=58 grams of protein per day,
- Repair bone, muscle, skin, and blood cells
- Key element in antibodies, enzymes, hormones
- Aids in transport of iron, oxygen, and nutrients to body cells
- backup energy source
57. Protein Do's
- fish, especially salmon, tuna, and mackerel
- Lean meats, key is lean not color
- Nuts? Protein, but more fat, careful here, select best walnuts, almonds
58. Protein Don'ts
- Proteins are sometimes sabotaged with fats, and usually bad fats
- Fried meats, have more fat than protein
59. Fats - 9 calories per gram
- 3 types
- 20-35% calories should come from fats
- absorbs and stores vitamins, helps maintenance of skin, hair, and energy backup
- saturated = animal source
- unsaturated = no cholesterol, plant source, breakdown between mono-poly
- Monounsaturated (MUFA) = lowers LDL, raises HDL, polyunsaturated (PUFA)
- Hydrogenated/Trans fats = can't digest, stick to arteries, takes away unsaturated
benefits
60. Fat Do's
- Omega 3 fats - WD40 -- salmon, tuna, mackerel, walnuts (3x as many as any
other nut)
- Monounsaturated in olive and canola oil
- HDL - cholesterol - clears fat from arteries
61. Fat Don'ts
- saturated fats in meat products
- LDL - cholesterol - sticks to arteries
- fats absorbed
62. Dr Ann on Omega 3 and Mono Fats
- Reduces risk of inflammation
- reduces risk of CVD
- reduces risk of stroked
- reduces risk of cancer
- improves neurological/mental health
- decreases LDL and increases HDL
- reduces risk of type 2 diabetes
- improves metabolism
- Japanese evidence for good fats - they take in 10x more omega 3 and mono fats
than Americans -- CVD in japan is 1/4 to 1/10 in US
63. Calories
- indicates amount of energy obtained from a particular food
- Proteins, carbs and fats provide calories. Vitamins, minerals, and water do not.
- Good carbs provide lean protein, healthy fats, and energy-giving carbs
- Bad carbs = carbs that provide no nutrition
64. Basal Metabolic Rate: Body Mass Index
- BMR = (your weight/2.2 into kg) = # calories you burn per hour at rest
- Age 30 BMR slows 1-2% per year
- BMI = weight/height squared
- Health BMI's: women - 21-23, men - 22-24
65. What do the healthiest cultures eat?
- 70-75% complex carbs
- eat small meals throughout day
- 15-20% fats which are mostly olive oil and nuts -- the good stuff
monounsaturated
- 12% protein, but rarely red meat -- beans, game, nuts
66. Why are fast food more risky for you now - than me 20 years ago?
- Larger portion size and more calories, unhealthy fats, etc.
67. Ingredients with concerns
- Nitrates: linked w/ some types of cancers; commonly found in cured meat
- Diet foods/artificial sweeteners:
1) diet foods may encourage one to eat more food;
2) artificial sweeteners have some real concerns about increasing desire for
sweets and tricking your pancreas to release insulin, which would have the
same effect as sugars
68. Water Guidelines
- 50-70% of our body is water
- transports molecules and cells
- aids in fluid and electrolyte balance
- good intake daily 48oz
- no calories
69. Endorphins
- interact with the receptors in your brain that reduce your perception of pain.
- trigger a positive feeling in the body, similar to that of morphine.
70. What are some characteristics from Dr. DesMasions lists if you're sugar sensitive and have
low beta-endorphins, or low blood sugar, or low serotonin?
- "There is an inherited biochemical condition called sugar sensitivity that has
predictable and specific effects on the brain and on a person's behavior. The foods
a sugar-sensitive person eats and when they eat them will affect them profoundly."
- "Sugar has the same pain-killing and euphoria-stimulating effect in the human
body as opioid drugs do. These drug effects of sugar are heightened in
sugar-sensitive people. Sugar addiction, like drug addiction, is real and can open
the gate to other addictions."
71. What's the primary consideration for weight management -food or exercise?
- Watching what you eat -- NOT exercise
72. Potential Negative Health effects of overweight and obesity: Mental Health
increases rates of depression and anxiety disorders
73. Potential Negative Health effects of overweight and obesity: Cardiovascular System
- High BP
- Higher triglyceride levels and decreased HDL levels, both factors in the
development of CVD
74. Potential Negative Health effects of overweight and obesity: Endocrine System
- A weight gain of 11-18 Ibs doubles a person's risk of type 2 diabetes
75. Potential Negative Health effects of overweight and obesity: Reproductive System
- Higher rates of sexual dysfunction
- Increased risks for prostate, endometrial, and uterine cancer
- Increased risk of breast cancer in women
- In pregnant women, increased risks of fetal and maternal death, labor and delivery
complications, and birth defects
76. Potential Negative Health effects of overweight and obesity: Immune System
- Tendency toward more infectious diseases
- Reduced wound healing
77. Potential Negative Health effects of overweight and obesity: Heart
- Dramatically increases risk for all forms of heart disease
78. Potential Negative Health effects of overweight and obesity: Respiratory System
- Increased risk of sleep apnea and asthma
79. Potential Negative Health effects of overweight and obesity: Digestive System
- Increased risks for colon, gallbladder, and kidney cancers
- Increased risk of gallbladder disease
80. Potential Negative Health effects of overweight and obesity: Bones and Joints
- For every 2Ib increase in weight, the risk of arthritis increases 9 - 13%
- Increased risk of osteoarthritis, especially in weight bearing joints, such as knees
and hips
81.Anorexia Nervosa
- Self starvation
- Can be life threatening
- Extremely distorted body image
- Fear of gaining weight
- May include purging
- Underlying emotional need
- Professional help required
82. Bulimia NervosaMay binge then purge
- People can look very normal -- Princess Diana
- Obsession with weight gain
- Underlying emotional need
- Usually need professional help
83. Binge Eating Disorder
- Gorge like Bulimics, but don't purge
- Large amount of food even when NOT hungry
- Feeling guilty or depressed after overeating.
84. Fighter Foods against Diseases
- Insoluble fibers - reduce risk of cancer
- Carotenoids - reduce risk of cancer
- antioxidants
85. Strength training, know at least five different lifts.
- Arm:
1) Bench,
2) Pull Down,
3) Curls,
4) Military
- Leg:
1) Quad Extension,
2) Ham Flexion
- Core:
1) Core crunches,
2) Back Extensions
86. What's a RM?
- Repetition Maximum
87. Recommended Frequency
- Performing 8-10 exercises that train the major muscle groups 2-3 days a week
88. Reasons for Fitness
- Reduced risk CVD
- Reduced risk of Metabolic Syndrome and Type 2 Diabetes
- Reduced Cancer Risk
- Improved Bone Mass
- Improved Weight Control
- Improved Immunity
- Improved Mental Health and Stress Management
- Longer Life Span
89. Alcohol - what type of drug?
- Depressant - increases risk of suicidal behavior
90. Student problems with alcohol percentages
- 6% estimated already alcoholics
- 31% estimated has drinking problem, one step away from dependency
- Alcoholism during college (<24 yr old): Men - 1/10; Women 1/20 ** Women
alcoholic have death rates 50 - 100% greater than male alcoholics
91. legally drunk-BAC levels
- <0.01% - negligible
- .01 - .04% - Slight muscle relaxation, mid euphoria, slight body warmth,
increased sociability and talkativeness
- .05 - .07% - Lowered alertness, impaired judgment, lowered inhibitions,
exaggerated behavior, loss of small muscle control
- .08-.14% - slowed reaction time, poor muscle coordination, short-term memory
loss, judgment impaired, inability to focus
- .15 - .24% - Blurred vision, lack of motor skills, sedation, slowed reactions,
difficulty standing and walking, passing out
- .25 - .34% - Impaired consciousness, disorientation, loss of motor function,
severely impaired or no reflexes, impaired circulation and respiration,
uncontrolled urination, slurred speech, possible death
- .35% and up - unconsciousness, coma, extremely slow heartbeat and respiration,
unresponsiveness, probable death
92. Binge Drinking Risks
- 38% of students w/ academic problems have them as a result of drinking
- 29% of students who drop out do so because of drinking problems
- 64% violent behavior, alcohol present
- 33% 18-24 yr olds in emergency room, drunk
- 35% regretted something
- 30% forgot something (what/where they were/did)
- 20% unprotected sex
- 14% physically injured
- 4% trouble with police
- 2.5% injured someone else
- Women: 4 or more drinks - 2 hours
- Men: 5 or more drinks - 2 hours
93. Why are the drinks lower for women than men?
- Higher fat, lower H2O content will increase alcohol concentration and have 1/2
the enzyme, dehydrogenase as men.
94. Alcohol: Risks Short term
- Unconsciousness
- Unplanned sexual contact
- Injured/DUI
- Relationship problems
- Alcohol poisoning
95. Alcohol: Risks Long Term
- Relationship losses
- Addiction
- Alcohol induced: hepatitis/cirrhosis/cancer
- Avg consumption of 1.5 drinks per day or more accounted for 30% of all alcohol -
attributable cancer deaths
96. Alcohol Poisoning Symptoms
- nUnable to be aroused
- Weak, but rapid heart beatUnusual breathing pattern
- Cool or damp skin
- Pale or bluish skin
- Death can occur from vomit in lungs or CNS depressions
97. Signs of Addiction
- Compulsion (obsession), excessive preoccupation
- Loss of control - inability to predict consequences
- Negative consequences - relationships, health, school, job, money
- Denial - inability to perceive that behavior is self-destructive
98. Alcohol: Costs to Society/Health
- Monetary costs of health insurance, criminal justice, treatment, lost productivity,
$185 Billion (62 billion, 1/3, caused by under 21 yr olds)
- 50% child abuse cases alcohol-related
- links to cancer - caused by long-term use esophagus, stomach, mouth, tongue,
liver, breast
- Breast cancer was most common cause of alcohol-attributable cancer deaths in
women, accounting for ~6000 deaths annually, or about ~15% of all breast cancer
deaths
99. Alcohol: Basic Health Risks
- DUI - death, 32% of fatalities - alcohol caused
- Liver diseases, cirrhosis, or alcohol hepatitis
- Cancer, 2 drinks per day increases risk by 123%
- Gastrointestinal problems, immune system
- FAS, 3rd leading birth defect, #2 cause of mental retardation
100. FAS (Fetal Alcohol Syndrome)
- 3rd leading birth defect, #2 cause of mental retardation
