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Lifetime Wellness Final Exam Study
Guide
Fats, carbohydrates, proteins, vitamins, minerals, water - Nutrients Dimensions of Wellness - Physical, emotional, mental, social, environmental, occupational, and spiritual. Transtheoretical Model - Pre-contemplation, Contemplation, Preparation, Action, Maintenance, Termination/Adoption Percent of deaths in US attributed to cancer - 23% Fiber - Fiber is a form of complex carbohydrate in plant foods that is it digested but is essential to digestion. Decreases the risk of cardiovascular disease. SMART Goals - 1. Specific- When writing goals, state exactly and in a positive manner what you would like to accomplish.
- Measurable- Goals and objectives should be measurable. "Reduce body fat by 20%"
- Acceptable- Goals that's you set for yourself are more motivational than goals that someone else sets for you. These goals will motivate and challenge you.
- Realistic- Goals should be within reach.
- Time Specific- a goal should always have a specific date set for completion. Motivation - Is the drive that dictates human behavior by providing direction, energy, and persistence. ( Locus of control is a concept examining the extent to which a person believe they can influence the external environment)
External locus of control - Believe that what happens to them is a result of chance or the environment and is unrelated to their behavior. Internal locus of control - People with internal locus of control generally are healthier and have an easier time initiating and adhering to a wellness program than those who perceive that they have no control and think of then selves as powerless and vulnerable. Systolic - Is recorded as the point where the sound of the pulse becomes audible. Pressure exerted by blood against the walls of arteries during forceful contraction of the heart. Diastolic blood pressure - Is the point where the sound disappears. Pressure exerted but the blood against the walls of the arteries during the relaxation phase of the heart. Health related components of fitness - Cardiorespiratory endurance, Muscular strength, Muscular endurance, Body composition, and Flexibility Skill related components of fitness - Agility, Balance, Power, Speed, Coordination, Reaction time Type A, B, and C personalities - Type A: Primarily hard-driving, overambitious, aggressive, competitive, hostile Type B: calm, casual, relaxed, and easy going Type C: the behavior pattern of individuals who are just as highly stressed as the type A but do not seem to be at higher risk for disease than the type B individuals. Type 1 and Type 2 Diabetes - Type 1: insulin-dependent diabetes mellitus, a condition in which the pancreas produces little or no insulin; also known as juvenile diabetes. Type 2: Non-insulin-dependent diabetes mellitus, a condition in which insulin is not processed properly.
Cancer prevention foods - Green and dark vegetables, cruciferous vegetables, beans Leading causes of death - 1. Heart Disease
- Cancer
- Chronic obstructive pulmonary disease, emphysema, and chronic bronchitis Cruciferous vegetables - Plants that produce cross-shaped leaves (cauliflower, broccoli, cabbage, Brussel sprouts), which seem to have a protective effect against cancer. Risks of Smoking - Heart disease, Lung cancer Omega-3 fatty acids - Fatty acids found in fish oil that's acts to lower the levels of cholesterol and LDL. Metastasis - The movement of cells from one part of the body to another. Physiological Age - Is a measure of how well or poorly your body is functioning relative to actual calendar age. Marijuana/THC - A psychoactive drug prepared from a mixture of crushed leaves, flowers, small branches, stems and seeds from the hemp plant Cannabis sativa; also called pot, grass, or weed. Antioxidants - Are elements such as Vitamin A, C, and E that counteract the damage caused by free radicals and help protect your healthy cells. (Fruits, vegetables) Largest preventable cause of illness and premature death in U.S. - Tobacco
Body composition and methods used to assess it - Dual Energy X-ray Absorptionmetry, Hydrostatic Weighing, Skinfold thickness, Girth measurements, Bioelectrical Impedance, Maximum Heart Rates - 220- Age= Maximum Heart rate Flexibility - The achievable range of motion at a joint or group of joints without causing injury. Muscular Strength/Endurance - The ability of a muscle to exert maximum force against resistance (bench press, etc.) Exert submaximal force repeatedly. Anaerobic/Aerobic - Aerobic: Exercise that requires oxygen to produce the necessary energy to carry out the activity. Example- walking, jogging, swimming, cycling, skiing. Anaerobic- Exercise that does not require oxygen to produce the necessary energy to carry out the activity. Example- races of 100, 200, and 400 meters races in swimming, gymnastics, and strength training. Resting Heart Beat - 60 to 100 beats Coronary heart disease - Plaque builds up inside the coronary arteries. Most important Nutrient is ___________. - Water Cardiovascular endurance test - Most important indicator for overall health.
