Broward College Total Wellness Midterm (Blended Course)
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self efficacy
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belief in your ability to successfully take action and perform a specific task
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physical activity
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movement carried out by the skeletal muscles that require energy
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FITT Principles
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frequency - how often intensity - how hard time - how long type - mode of activity
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What are the benefits of physical activity?
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- increased endurance, strength, and flexibility - healthier muscles, bones, and joints - increased energy expenditure - improved body composition - more energy - improved ability to cope with stress - improved mood, higher self-esteem, and a greater sense of well being - reduced risk of dying - reduced anxiety, tension, and depression
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What are the stages of behavior change?
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Precontemplation - people do not think they have a problem and do not intend to change Contemplation - know they have a problem and intends to take action Preparation - started to make small changes, created a plan, not engaging consistently Action - people outwardly modify their behavior and their environment Maintenance - maintained their new, healthier lifestyle for at least 6 months Termination - new self-image, no longer relapsing
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Physical Wellness
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your body's overall condition, absence of disease, your fitness level, and your ability to care for yourself. (Eating well, exercising, avoiding harmful habits, practicing safer sex, recognizing symptoms of disease, getting regular checkups, avoiding injuries)
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What is the difference between internal and external locus of control?
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People who believe they are in control of their own lives are said to have an internal locus of control. Those who believe that factors beyond their control determine the course of their lives are said to have an external locus of control.
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Emotional Wellness
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your ability to understand and deal with your feelings (optimism, trust, self-esteem, self-acceptance, self-confidence, ability to understand and accept one's feelings)
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Intellectual Wellness
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your ability to detect problems, find solutions, and direct behavior (openness to new ideas, capacity to question, ability to think critically, motivation to master new skills, sense of humor, creativity, curiosity, lifelong learning)
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Interpersonal Wellness
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your ability to develop and maintain satisfying and supportive relationships (communication skills, capacity for intimacy, ability to establish and maintain satisfying relationships, ability to cultivate a support system of friends and family)
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Spiritual Wellness
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your ability to possess a set of guiding beliefs, principles, or values that give meaning and purpose to your life (capacity for love, compassion, forgiveness, caring for others)
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Environmental
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the livability of your surroundings (having abundant, clean natural resources, maintaining sustainable development, recycling whenever possible, reducing pollution and waste)
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What is the difference between simple and complex carbohydrates?
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Simple carbs include sucrose (table sugar), fructose (fruit sugar, honey), maltose (malt sugar), and lactose (milk sugar), which provide the sweetness in foods. Complex carbs include starches: grains (wheat, rye, rice, oats, barley, and millet), legumes (dried beans, peas, and lentils), and tubers (potatoes and yams).
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What is the difference between refined and unrefined carbohydrates?
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Refined (processed) carbs retain all the calories, but are lower in fiber, vitamins, and minerals (Splenda, corn syrup). Unrefined (whole grains) carbohydrates, enter the bloodstream more slowly, high in dietary fibers (brown rice, wheat pasta).
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amino acid
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the building blocks of proteins. 20 common amino acids can be found in food, 9 are essential, 11 are produced by the body.
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glycemic index
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indicates the type of carbohydrate in a food. A food that has a rapid effect on blood glucose levels is said to have a high glycemic index
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trans fatty acids
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unsaturated fatty acids with an atypical shape that affects their behavior in the body
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Calories that supply energy
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Fat = 9 calories/ gram Protein = 4 calories/ gram Carbs - 4 calories/ gram
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Glycogen
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a starch stored in the liver and muscles
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What is the difference between complete protein sources and incomplete protein sources?
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Complete protein sources (meat, fish, poultry, eggs, milk, cheese, and soy) apply all the 9 essential amino acids, and are incomplete if they do not (dried beans and peas).
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antioxidant
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a substance that protects against the breakdown of food or body constituents by free radicals; antioxidants' actions include binding oxygen, donating electrons to free radicals, and repairing damage to molecules
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essential nutrients / protein
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form important parts of muscles, bone, blood; repair tissue;regulate water and acid-base balance; help in growth; supply energy (meat, fish, poultry, eggs, milk, legumes, nuts)
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essential nutrients / carbohydrates
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supply energy to cells in brain, nervous system, and blood; supply energy to muscles during exercise (grains, fruits, vegetables, milk)
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essential nutrients / fats
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supply energy; insulate, support, cushion organs, provide medium for absorption of fat-soluble vitamins (animal foods, grains, nuts, seeds, fish, vegetables)
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essential nutrients / vitamins
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promote specific chemical reactions within cells (Fruits, vegetables, meat and dairy)
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essential nutrients / minerals
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help regulate body functions; aid in growth and maintenance of body tissues (most food groups)
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essential nutrients / water
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makes up 50-60% of body weight; provides medium for chemical reactions; transports chemicals; regulate temperature; removes waste (fruits, vegetables, liquid)
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How do muscles get energy in high intensity exercises?
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from carbohydrates
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carbohydrates
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an essential nutrient; sugars, starches, and dietary fiber
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Fats
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Saturated fat - no carbon-carbon do double bonds and solid at room temperature Monounsaturated - one carbon-carbon double bond, liquid at room temperature (nuts, vegetable oils, olives, fish, avocados) Polyunsaturated - similar to monounsaturated , except more fish
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What type of fat increases HDL?
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unsaturated fat , specifically monounsaturated
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cholesterol
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A waxy substance found in the blood and cells and needed for synthesis of cell membranes, vitamin D, and hormones. TOo much cholesterol can clog up arteries and veins.
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Controllable risk factors of cardiovascular disease
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1. diet/obesity 2. physical inactivity 3. tobacco use/ETS 4. cholesterol 5. high blood pressure 6. diabetes type 2
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Cardiorespiratory endurance
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the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity
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What are the benefits of cardiorespiratory endurance exercise?
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Improved cardiorespiratory functioning, improved cellular metabolism, reduced risk of chronic disease, better control of body fat, improved immune function, and improved psychological and emotional well being.
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dehydration
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excessive loss of body fluid
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high blood pressure
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hypertension; increased output of blood by the heart or increased resistance to blood flow in the arteries.
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cardiorespiratory system
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circulates blood throughout the body, to the heart blood vessels, and respiratory system.
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ATP
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adonsine triphosphate, the energy source for cellular processes
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systole and diastole
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systole - contraction, first starting in the atria, pumping into the ventricles, then contracting at the ventricles, pumping into the lungs and body. diastole - relaxation, blood flows into the heart
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How does exercise impact blood fat levels HDL and LDL?
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Exercise helps decrease blood pressure and resting rate, increase HDL levels, maintain desirable weight, improve the condition of the blood vessels, and prevent or control diabetes.
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Symptoms of hypertension
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It has no symptoms
