HPR 105 Final Exam Review Questions And Answers Pass At First Attempt.

Social Dimension - correct answers acceptance of others, interdepedence, family, social graces, make and keep friends. Spiritual Dimension - correct answers willingness to seek guidance, religious system, personal beliefs about issues. Physical Dimension - correct answers includes cardiovascular endurance, muscular strength, flexibility, and body composition. Ex. Groceries, daily living the older you get the harder it is to lose weight. Environmental Dimension - correct answers injury prevention, safety precaustions, air water noise pollution Intellectual Dimension - correct answers Critical thinking, problem solving, creativity, use of educational and human resources, collaborate with others Physiological Dimension - correct answers Different people in different stages: self-esteem, attitude, self-efficacy, coping skills, feelings Occupational health Dimension - correct answers happiness at work , balancing work and leisure, being productive at work health and wellness 1900s - correct answers the absence of disease: larger % lived outside of cities. Not sick is healthy. Recognize the impact of attitude and response to adversity on wellness. - correct answers Anger can result in a heart attack. You have the choice to control your attitude, it is not always easy. Leading cause of death today - correct answers Top 3: 1. heart disease 2. cancer 3. chronic lower respiratory disease Contributors: 1. smoking 2. poor diet/lack of exercise 3. alcohol How physical activity impacts immunity - correct answers moderate is good for your immune system and too much is bad for your immune system. How moderate PA influences mortality - correct answers moderate exercise will boost the immune system function for several hours. It will over all better your health. 150 mins per week Stages of behavior change - correct answers 1. Precontemplation: you don't want to change it 2. Contemplation: giving change some thought 3. Preparation: actually getting ready to change ex. sign up for a class 4. Action: have been active for 3-6 months. 3 or more times a week 5. Maintenance: have been active for 6 months, Types of flexibility/why is flexibility important - correct answers Dynamic Flexibility: Ability to move joint through its full range of motion ex shoulder Static Flexibility: being able to hold the joint at its greatest range of motion. ex. sit and reach -Begin to lose it in 3rd decade of life//20-29. Females are more flexible, pelvic differences, better hip flexion and hormonal influence. -Activity level is most important determinant of flexibility. if you don't challenge your ROM you become stiff. Age and weight What's the recommended minimum # of minutes per week for vigorous and moderate PA? - correct answers 150 moderate intensity 75 min vigorous intensity -bouts of 10 minutes -300 min/week for more extensive exercise Principle of training: reversibility - correct answers the effects of training are transitory and reversible Principle of training: Overload - correct answers frequency, intensity, duration Principle of training: Specificity - correct answers training body parts and energy systems that you want to see improvement in Principle of training: individuality - correct answers what works for one may not work for another What makes a good smart goal? - correct answers Specific, measurable, attainable, reward/reinforcement, timed FDA's role in supplement safety - correct answers The dietary supplement manufacturer is responsible for ensuring that a dietary supplement is safe before it is marketed. They take action against unsafe dietary supplements. -they prove if it is unsafe not safe. TLC Diet - correct answers : (therapeutic lifestyle changes) Cuts back on fat, includes fruits, vegetables, whole trains, fish and low fat dairy. It is supposed to lower cholesterol and lowers fasting insulin levels. PaleoDiet - correct answers claims healthier, fitter, disease free life. You eat only foods of the cavemen. like meat, fish, poultry, fruits and vegetables. There is low sodium and whole form. But.. there is no grain or dairy. experts say there is not enough research Atkins Diet - correct answers : (low carb) Claims to have weight loss of 15lbs in 2 weeks Founder was dr. robert atkins. Concerns of not enough fiber, potassium and calcium. You eat red meat, bacon , eggs, cheese, butter and nuts. No pastas or breads. is successful in early weeks Dukan Diet - correct answers claims 10lbs lost in the first week and can eat all you want. It includes exercise. but you are missing lots of nutrients, weight lost, constipation and bad breath. Also low carb Zone Diet - correct answers founder is dr. barry sears claim is 1-2 lbs lost weekly there is steady weight loss and is good for athletes. yet a low protein intake. You will eat lean meats, seafood, nuts, poultry, fruits and veggies. No butter or fatty meats. No evidence for diabetic and cardio benefits. Weight watchers - correct answers everything in moderation. Experts say it promotes heart health. Mediterranean Diet - correct answers founder is mimic eating habits of the Mediterranean people. there is weight loss and has heart and brain health along with cancer prevention. you eat a variety of foods. You will eat grains, fruits, veggies, fish, olive oil, and wine. Not a lot of red meat. decrease in risk of heart disease, reduced bp. Ornish Diet: - correct answers founder is dean ornish claims tailored to weight loss, diabetes prevention/reversal and lowers bp. shows reverse in heart disease. It is very restrictive. You will eat fruits and veggies along with some lowfat dairy. No nuts, meat, avocados. Experts like and say it will reverse heart disease. Dash Diet: - correct answers (dietary approaches to stop hypertension diet) Claims that healthy eating will lower bp and help weight loss. NHLBI developed. increases HDL and lowers LDL. You will eat lots of fruits and veggies, whole grains and lean proteins. no red meat and salt. Body image & male dissatisfaction - correct answers It has nearly tripled in the last 25 years. and as many men as woman are nearly unhappy with how you look. Body image and self esteem - correct answers Having low self esteem leads to poor body image. cultural norms are becoming harder to achieve. most fashion models are thinner than 98% of American women. Girls and women are more likely to diet Role of cortisol - correct answers -Cortisol is known as the stress hormone. It increases bp, mobilizes fat and glucose, reduces allergic reactions and inflammation. Chronic cortisol exposure can weaken your immune system and suppress memories The GAS stages ( general adaptation syndrome) - correct answers stage 1: alarm reaction stage, imitate response. Fight or Flight 2. resistance stage, sometimes called the adaptation stage where your body adapts to the stress 3. exhaustion/overload stage, the result of fighting the stress over time. At this point the immune system and resistance to diseases are compromised. ex. high stress job---hypertension---heart attack Basics on how PA affects the brain - correct answers BDNF levels are higher in all groups that exercise. There is growth in the prefrontal cortex. (the reasoning part of the brain) Neurogenesis is in the hippocampus. There is also improvement in spatial memory MyPlate graphic/recommendations - correct answers half of your plate should be fruits and veggies. Other half whole grains and protein. side of dairy. Cut back of SoFASS. meaning fewer foods high in solid fats, no added sugars. Identify sleep stages - correct answers Stage 1: light sleep. NREM (non rapid eye movement) Stage 2: Light dreamless sleep. WE spend half our sleep in stage 2. Body temps start to cool, breathing slows. Stages 3 and 4: 3 you begin deep sleep. 3 and 4 the body produces and secretes human growth hormone which helps to maintain/repair muscle and cells. Your bp drops. Sleep talking and walking begins. Stage 5: REM sleep. the dreaming stage. It is thought to increase the capacity to learn new material and consolidate memories, improves creativity. Most common STI - correct answers Chlamydia What are some hazards you might find in your home/this area & how do you safely handle these? - correct answers Lead Paint -Treat as if lead paint exists -Alligatoring -Wipe surfaces with soapy cloth frequently - but don't disturb -Hire a professional to clean Radon: -Naturally occurring radioactive gas -Radon test kit - inexpensive, most hardware stores -causes lung cancer Mold -Moisture control - clean promptly: Ventilation fans, Repair and dry water damaged areas -Keep humidity 40-60% -Scrub mold of hard surfaces and dry promptly Formaldehyde: -Colorless strong smelling gas in some carpets, draperies, furniture, particleboard, plywood, paneling, countertops. "Outgassing"(the release of this gas into the air) can occur for many years. -Can cause health risk Asbestos: -Mineral compound once commonly used in insulation -Found its way into vinyl, flooring, shingles, roofing materials etc. -Harmless when bonded, but loose fibers can embed into lungs. Point source v. nonpoint source water pollutants - correct answers Point source pollutants - those entering waterway at a specific location (pipe, duct, culvert) Nonpoint source pollutants—those draining or seeping into waterways from broad areas of land (pesticides, land erosion, construction runoff, fertilizer) large areas Food Desert - correct answers -Geographical areas with limited access to retail grocery stores. -Lack/absence of large grocery stores selling fruit, vegetables, dairy -Low income area. -Typified by high areas of obesity, diabetes and CVD. What's leisure, recreation, play? - correct answers Leisure is time free from obligations and from required tasks . Ex. eating and sleeping Recreation: Is a leisure activity, usually is recognized as having socially redeemed values and is enjoyed. Play: a language, allows for self-expression, involves risk, comes naturally to children Purple leisure? How does recreation or time outdoors impact wellness? - correct answers Recreation improves physical health, psychological/emotional health, and cognitive health. Purple Leisure: a type of leisure usually not seen as having redeeming social value What are the 4 phases of forgiveness? - correct answers 1. Uncovering: confronting 2. Decision phase: considering, good idea 3. Work phase: acceptance of what happened. Develop compassion 4. Outcome/deepening phase: relief Altruism? - correct answers unselfish regard for our devotion to the welfare of others Is being socially active or volunteering related to immunity or health outcomes? - correct answers better immune function, memory preservation. Lack of connection causes Alzheimer's and heart disease. Why? Encouragement to take care of yourself. If you are isolated you are less likely to take care of your health. Reduces stress in friendships. Perceived lack of interaction rather than actual level. Traditional Chinese Medicine (TCM) - correct answers -Qi (chee), or vital energy is a foundation of TCM -Imbalance of qi results in disease -Acupuncture, herbal medicine, massage, energy therapies are some health and healing approaches in TCM Ayurveda - correct answers Developed over thousands of years in India Balance of mind, body and spirit Balance restored through diet, exercise, meditation, herbs, massage, sun exposure, controlled breathing Homeopathy - correct answers -Unconventional Western system of medicine ***Like cures like: same substance that causes illness in a large dose will prompt the body's defenses. -Law of minimum dose (lower the dose, the more effective). Sometimes so diluted, such as belladonna or arsenic, that no original molecules remain. Naturopathy - correct answers System of medicine in which practitioners work with nature to restore people's health Complementary Medicine - correct answers Complementary medicine is used with conventional medicine. (Complements the traditional treatment) Pairing with traditional treatment. Example: a patient combining prescription medications with acupuncture to reduce pain. Alternative medicine - correct answers Alternative medicine is treatment used in place of conventional medicine. Example: acupuncture and massage to treat severe headaches rather than OTC or prescription medications. Integrative Medicine - correct answers Integrative Medicine is a medical practice that combines conventional treatments along with complementary and/or alternative therapies. Energy Therapy - correct answers Qigong, traditional Chinese medicine technique involving postures, mediation and focused breathing to regulate flow of qi. (Related to tai chi) ---Bone health, fitness, balance Mind body medicine /therapy - correct answers -Variety of techniques to enhance the mind's capacity of affect bodily functions and promote health. -Psychoneuroimmunology (PNI). Research supports effectiveness of mind-body therapies. -Interrelationships between behavioral, neural, endocrine and immune systems "Quieting" the mind and relaxation counteracts negative effects of stressors. Manipulative body based practices - correct answers Movement therapies -Alexander technique (releases tension, improves ease of movement, balance coordination -Feldenkrais method -Pilates Massage therapy -Soft tissue manipulation by trained therapists for relaxation and healing. -20 yrs of research shows it reduces anxiety, pain perception, levels of stress, increases weight gain in preterm infants, enhances immunity, reduces frequency of migraine/tension headaches Chiropractic -Manipulation of spine and neuromuscular structures to provide proper energy flow -100 years ago, chiropractic/allopathic medicine in direct competition -Back pain, neck pain, headaches Acupuncture and Acupressure - correct answers Acupuncture and Acupressure - qi/energy flow -One of the oldest and most popular TCM therapies, acupuncture is used to relieve a wide variety of conditions. -Therapist stimulates points on the boyd with a series of precisely placed and extremely fine needles. -Nausea, low back pain, strong evidence for chronic pain relief, particularly for those who believe it will help. Acupressure is applied by hand or elbow on the acupuncture points Chlamydia - correct answers Bacterial infection Most frequently reported STI in US 2.5x higher rates in women (higher testing) Signs/symptoms: Most experience none; discharge, burning, rectal pain Curable with antibiotics, repeat infection is common If left untreated: PID, infertility, pregnancy complications, infection in newborns, increase chance of acquiring HIV Gonorrhea - correct answers Bacterial Signs/symptoms: most experience none; discharge, burning, rectal pain, swollen testicals or throat Curable: yes, with antibiotics. Concurrent infection with chlamydia is common If left untreated: PID, infertility, pregnancy complications, infection in newborns, increase chance of HIV, can spread to blood or joints (life threatening) Syphilis - correct answers Bacterial Signs/symptoms: Primary- sores, small ulcers; Secondary- rosy rash on palms of hands/soles of feet, warts in groin, white patches in mouth, swollen lymph glands, fever, weight loss; Tertiary- severe problems with heart, brain, nerves Curable? Yes, with antibiotics and regular testing- however, treatment will not undo damage already done. If left untreated: paralysis, blindness, dementia, deafness, impotence and death Genital herpes - correct answers Viral infection 1 out of 6 in ages 14-49 Signs/symptoms: none or very mild symptoms, small blisters, painful sores, flu-like symptoms, swollen lymph nodes, body aches, bleeding between periods, smelly discharge, painful urination Not curable! Anti-viral meds can lesson symptoms and reduce pain of outbreaks. These meds are sometimes taken daily to reduce risk of infecting others If left untreated: spread to other parts of body (eyes), open sores increase risk of HIV, mental health concerns HPV - correct answers Viral infection So common that nearly all sexually active people get it at least once in their lives. 14 million new infections/year in US Low risk types are responsible for about 90% of anogenital warts High risk types are responsible with anogenital cancers Signs/symptoms: most none, some genital warts, abnormal Pap test, cancer VACINE AVAILABLE FOR MALES AND FEMALES ages 11-26 No treatment. Warts can be treated, cervical pre-cancer can be treated when found early Body will often clear it's own infection, however treatment will not undo damage already done If left untreated: cancer of the cervix, vulva, vagina, penis, anus, back of throat, base of tongue and tonsils What's the difference between viral and bacterial STIs (which can be treated but not cured, etc) - correct answers Bacterial can be cured with antibiotics like syphilis Viral cannot be cured like herpes and hpv Are spirituality and religion the same thing (as defined in class?) - correct answers Spiritual Wellness (our definition): Cultivating beliefs, principles and values that give meaning and purpose to your life and help guide your actions and choices. -Spirituality is The arts, organized religion, volunteerism, personal relationships. Religion: the belief in another power What's the average debt a UWL student graduates? - correct answers $26,928 The #1 stressor of college students? - correct answers Finances Amount (%) of spending that doesn't go to tuition? - correct answers 52% What's the ideal money cycle? - correct answers Earn-save=spend How many pounds of carbon produced from one gallon of gasoline burned? - correct answers For every gallon of gas you burn, 20 lbs of carbon dioxide and other gases are released T/F: men and women experience heart attacks in the same way - correct answers False T/F:the best written goals are broad and open ended - correct answers false T/F:muscle turns into fat when you stop lifting - correct answers false T/F: it is possible to spot reduce - correct answers false T/F: FDA's role is to carefully test every supplement - correct answers false T/F: Brain can generate neurons in the hippocampus throughout life - correct answers true T/F: tap water in the US is safest in the world and cleaner than bottled water - correct answers true T/F: Dogs mouths have the same amount of bacteria as human mouths - correct answers true T/F:poison ivy rash itself is not contagious - correct answers true T/F: recreation can result in higher sleep quality - correct answers true T/F: the dimensions of wellness are separate - correct answers false When do you begin to lose flexibility - correct answers 3rd decade of life How many hours of sleep do adults need? - correct answers 7-8 How often should fish be on your plate? - correct answers 2 times per week Periodization - correct answers VARIETY What the minimum recommendation for resistance training per week? - correct answers 2-3 days per week - correct answers