Dimensions of Health and Wellness, Exams of Nursing

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HPR Exam 1 with complete solutions

2024/

Dimensions of health - ANSWER-Physical, spiritual, environmental, intellectual, psychological, occupational health, social Physical Dimension of Health - ANSWER-• Cardiovascular endurance

• Muscular strength and endurance
• Flexibility
• Body composition Spiritual Dimension of Health - ANSWER-Religious, spiritual belief system
• Sense of purpose, direction, meaning
• Willingness to seek guidance
• Life satisfaction
• Personal beliefs about life issues Environmental Dimension of Health - ANSWER-• Injury prevention
• Safety precautions
• Having a positive respect for ones surroundings
• Air, water, noise pollution
• Chemicals Intellectual Dimension of Health - ANSWER-• Critical thinking
• Problem solving
• Creativity
• Use of educational and human resources
• Adaptation to change Psychological Dimension of Health - ANSWER-• Self-esteem
• Attitude
• Self-efficacy

• Coping skills
• Feelings Occupational Dimension of Health - ANSWER-• Happiness at work
• Balancing work and leisure (family) Paradox
• Being productive at work usually means working long hours
• Expectation to enjoy a satisfying family life Social Dimension of Health - ANSWER-• Acceptance of others
• Interdependence
• Family
• Social graces
• Make & keep friends Exercise and Immunity - ANSWER-Acute Effects
• A bout of moderate exercise will boost immune function for several hours
• A bout of intense exercise severely the body's first line of defense against infection Hawaiian Males/ Walking - ANSWER--12 year study -men who were retired and did not smoke -men who walked 2 or more times a day had a 20% mortality rate vs 40% mortality rate for the non exercisers -50% reduction in mortality rate by walking Changing causes of mortality over the last 100 years - ANSWER--Infection diseases to now lifestyle diseases Catalyst for the modern wellness movement in the US - ANSWER-Dr. Halbert Dunn Impact of attitude and response to adversity on wellness - ANSWER--Your attitude and how you live your life profoundly impacts your health -you have control. Definition of "health" has changed over time - ANSWER--Health in 1900: The absence of disease -Health in 1930s: State of physical, mental, and social well being

-Health today: A state of complete physical, mental, social wellbeing; not merely an absence of disease Laughters Role In wellness and immunity - ANSWER--reduces stress -lowers blood pressure -elevates mood -boosts immune system -improves brain functioning -its fun, connects you to others -fosters instant relaxation Difference between health and wellness - ANSWER-Health: a state of complete physical, mental, and social well being; not merely an absence of disease Wellness: an active process through which people become aware of, and make choices toward, a more successful existence. Top 3 causes of death and contributors to the causes - ANSWER-Top Causes:

1. Heart Disease 614,
2. Cancer 591,
3. Chronic lower respiratory disease 147, Top Contributors:
4. Smoking
5. Poor diet/lack of exercise
6. Alcohol Wolff's Law - ANSWER-Law that states that bones adapt structurally to resist forces acting on them Physical Activity influence on Insulin - ANSWER- Activity and Knee Osteoarthritis - ANSWER- Health Determinants - ANSWER- Process and Stages of Behavior Change - ANSWER--Pre-contemplation: don't want to change or think about changing -Contemplation: giving change some thought -Preparation: start to get ready to make the change -Action: have been active 3 or more times a week for 3-6 months -Maintenance: have been active 3 or more times a week for six months

Aspects of a SMART Goal - ANSWER--Specific: -Measurable: -Attainable: -Reward/reinforcement: -Timed: Examples of Countering, shaping and triggers - ANSWER--Countering: taking a habit or negative habit and replace it with something good or neutral. Ex: Chewing tobacco with seeds or gum -Shaping: building on small successes to help achieve a big success -Triggers: Things that are not related to what you are doing but when something happens it triggers you to do something Main Principles of Training: progressive overload, reversibility, individuality, specificity. - ANSWER- Heart attack symptoms in men and women - ANSWER-Men: -chest discomfort/pressure -arm/back/neck/jaw pain -shortness of breath -nausea, dizziness, sweating Women: -shortness of breath -weakness -unusual fatigue

• nausea, upper ab pressure, dizziness, upper back pain, indigestion Minimum number of weekly minutes of moderate and vigorous activities - ANSWER-150 minutes/week moderate 75 minutes/week Vigorous Heart Changes with cardiovascular activity - ANSWER-Stroke volume: -amount of blood pumped per beat -resting value foes up Resting Heart Rate: -beats per minute -resting value goes down Cardiac Output: -amount of blood pumped per minute -resting value goes up

Smoking effects on cardio health - ANSWER--arterial walls constrict -BP increases -stickiness of platelets increase -decrease oxygen carrying capacity of blood 4 Primary risks factors of cardiovascular disease - ANSWER--smoking -physical activity -hyperlipidemia -hypertension Atherosclerosis and physical activity effects - ANSWER-Build up of plaque on the inside of arterial walls. Reduces blood flow and can result in MI/stroke Understand how cardiovascular work can be split into smaller bouts in terms of gaining health benefits. - ANSWER- Injuries: Chronic or Acute - ANSWER-Chronic: overuse and comes on over time Acute: sudden onset often from trauma Self treatment for injuries: RICE or PRICE - ANSWER-Rule of thumb: ice for 72 hours following injury P: Protect R: Rest I: Ice C: Compression E: Elevation Understand the general rule of thumb for the best time to work on flexibility (static or dynamic) - ANSWER-Static: takes a joint through the ROM slow and constant and held at an end position for up to 30 seconds. Effectively increases ROM over time Dynamic: Uses slow active movement through a full range of motion

• How did the three conditions of static stretching, warmup, and dynamic stretching affect power production in a UWL research study (jump reach test)? - ANSWER- factors that may influence range of motion - ANSWER-

• When do we begin to lose flexibility? Are males or females generally more flexible/why? - ANSWER--Flexibility decreases with age and begins in 3rd decade of life -Females more flexible than males because of pelvic and hormonal influences 3 ways to gauge exercise intensity - ANSWER- Cause of DOMS - ANSWER-Soreness you feel following exercise. 8-24 hours after exercise you feel it and lasts 2-5 days. Was caused by lactic acid but now believe to be caused by damage to muscle following resistance training Muscular strength vs Muscular endurance - ANSWER-Muscular strength: max force a muscle can exert Muscular endurance: ability to maintain muscle contractions Benefits of resistance training - ANSWER--Look and feel better -reduces stress -strengthens bones -decreases body fat -Add to dictionary examples simple sets/multiple sets/pyramid sets with resistance training. - ANSWER-Simple sets: perform one set Multiple sets: perform more than one set Pyramid sets: ascending or descending amount of sets Super sets: perform 2 exercises for some muscle back to back or perform exercises for opposing muscle groups back to back Importance of rest periods in training - ANSWER- Concentric, eccentric, isometric contractions and examples - ANSWER- Concentric: muscle contraction where muscle shortens, joint angle decreases Eccentric: muscle contraction where muscle lengthens, join angle increases Isometric: muscle contraction where muscle length and joint angle do not change Definition for periodization - ANSWER-Having a variety by: switching it up, reps, exercises, or routines