health and wellness test2 – Flashcards
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Unhealthy Aging
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Chronic diseases (cardiovascular disease, osteoporosis, diabetes, arthritis) Immune system malignancies Stroke Dementia (Alzheimer's disease, Pick's disease, Parkinson's disease, MID) Heart attack Cancer Pneumonia
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Lifestyle Influenceson the Aging Process
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Get 30 minutes of aerobic exercise daily to improve cardiorespiratory health. Strength training and anaerobic exercise improve muscle tone, balance, and gait. Eating a balanced diet fights off free radicals and prevents disease. Membership in social networks lowers mortality. Developing a spiritual connection may help people live longer.
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Telomere Theory
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The ends of chromosome strands made from DNA are called telomeres. Telomeres shrink, getting smaller and smaller each time they divide. Eventually this causes cells to die and increases the chances of getting a terminal disease
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Free Radicalor Oxidative Damage Theory
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Free radicals (released during cell production) damage cells and DNA. Damage contributes to the development of age-related diseases. Results of a 2007 study suggest that consistent exercise could reduce age-related diseases (Kwak, Song, and Lawler 2007).
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Immune Theory
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With age, the immune system breaks down. The body can't fight off chronic diseases or autoimmune diseases. These diseases cause a decline in function.
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Evolutionary Programmed Senescence
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A switch in our genetic code starts the aging process. How long a species lives may have to do with the amount of energy used for reproduction. Human beings are the only animals that live many years after the ability to reproduce ends.
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Rate of Living Theory
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The faster the metabolism, the shorter the life span. This theory is easy to refute—birds live longer than mice but have a much faster metabolism. Human bodies are more likely to decline and develop disease through disuse rather than overuse.
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Wear and Tear Theory
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For many years scientists believed that people aged because their bodies were wearing out. Now scientists know that although muscle mass declines with age, people can improve muscle tone and cardiovascular health. People don't just wear out
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Aging Theories
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Wear and tear Rate of living Evolutionary programmed senescence Immune theory Free radical or oxidative damage Telomere theory
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Body System Changes During Aging
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Skin thins; hair often grays, turns white, or falls out. The cardiovascular system ages when the number of myocardial cells decreases, the valves harden, and the heart hypertrophies. Renal mass progressively declines and renal weight decreases. The brain takes longer to retrieve information, white matter shrinks, and neurotransmitters find fewer receptors. Bones thin and lose strength, joints become stiffer, and muscles lose tone and become stiffer.
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Top 10 Public Health Achievementsin the 20th Century
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Vaccinations Motor vehicle safety Safer workplaces Control of infectious disease Decline in deaths from coronary heart disease and stroke Healthier mothers and babies Safer and healthier foods Family planning Fluoridation of drinking water Recognition of tobacco use as a health hazard
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Challenges to Wellness
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Obesity epidemic According to the Centers for Disease Control and Prevention (CDC), in 2004 approximately 34% of U.S. adults over age 20 were obese (CDC 2008). Obesity increases the risks of developing certain chronic diseases such as hypertension, cardiovascular disease, and diabetes. Reemergence of infectious diseases Rise of antibiotic-resistant bacteria More global travelers, both humans and animals Crowded living conditions
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Challenges to Wellness: Access to Health Insurance
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Nearly 46.5 million nonelderly Americans didn't have health insurance in 2006. Low-income people are at the highest risk of being uninsured. The uninsured are more likely to be hospitalized for medical conditions that could have been avoided if proper medical care had been received initially. The uninsured don't receive basic preventive care such as Pap smears, mammograms, annual physicals, or blood glucose screenings.
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Six Dimensions of Wellness
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Developed by Bill Hettler, cofounder and president of the board of directors of the National Wellness Institute: Physical Intellectual Emotional Social Spiritual Occupational
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Reaching and Maintaining Wellness
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Find your current health status and identify areas you want to change or improve. Behavior change models help understand why it's hard to change behavior: Transtheoretical model Self-efficacy and social cognitive theory Health belief model Locus of control Set realistic goals.
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Transtheoretical Model
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Focuses on the decision-making process. Stages of change Behavior change is not a one-step process. Other concepts include processes of change and decision balance.
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Stages of Change
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Precontemplation Contemplation Preparation Action Maintenance
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Self-Efficacy
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Refers to people's belief in their ability to succeed in specific situations. People with high self-efficacy believe they can master difficult tasks and don't avoid those kinds of challenges. It's vital to changing or adopting a health behavior because it helps determine your confidence in your ability to change.
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Social Cognitive Theory
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Developed by psychologist Albert Bandura. People behave in a certain way because of interaction among personal factors, behavior, and the existing environment. Helps explain behavior change. Helps explain how people develop and maintain behavioral patterns. Helps in designing interventions
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Five Principlesof Social Cognitive Theory
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People learn from watching others. Learning is an internal process that may or may not change behavior. Behaviors are targeted toward specific goals. Behavior eventually becomes self-regulated. Reinforcement and punishment have both direct and indirect effects.
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Health Belief Model
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People will engage in a health-related action if they have an interest in health matters (health motivation), they think they are susceptible to a particular illness (perceived vulnerability), they think the benefits of the treatment outweigh the barriers to it (perceived barriers and benefits), and they think a particular illness could be severe (perceived seriousness).
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Locus of Control
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Locus of control is an important aspect of personality that depends on your view about the main causes of events. External control: Belief that outside circumstances guide behavior Lack confidence to obtain or overcome health habits Internal control: Belief that personal decisions affect actions More confident in your ability to change a behavior
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How to Set Realistic Goals
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Set small goals to help you achieve your overall goal. Write down your goal. Make your goals specific and measurable. Write down when and where you'll try to change your behavior. Reward yourself whenever you reach a goal. Find social support.
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Obesity: The Statistics (CDC)
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More than one-third of U.S. adults (35.7%) are obese Approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese. Since 1980, obesity prevalence among children and adolescents has almost tripled.
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did ya know
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119 million American adults are overweight or obese. 73% of people are now overweight or obese in the United States. Being overweight or obese increases ones risk of 35 major diseases. Obesity is defined as 30 pounds or more overweight. The direct and indirect costs of obesity, including medical services and lost productivity, amounts to more than $117 billion dollars a year.
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Carbohydrate Use During Exercise
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Carbohydrate is used by skeletal muscle for energy during exercise regardless of the intensity level. However, as intensity increases so too does the reliance on carbohydrate as an energy source. At roughly 50-65% VO2Max, fatty acid utilization tends to peak as a % of total energy expended The Lactate Threshhold is where fatty acids are no longer able to meet the primary demands of energy requirements and more and more Type II muscle fibers are recruited to work anaerobically and the level of circulating epinephrine is increased to break down glycogen. LT tends to be between 50-60% VO2 Max for untrained individuals 70-80% VO2Max in highly trained endurance athletes. Lactate is also produced at lower intensity levels but because inactive muscle fibers and the heart are able to efficiently metabolize it there is little rise in blood lactate.
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Fat
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At lower intensities of endurance exercise, fat serves as a principal source of energy for fueling muscular contractions. As intensity increases, the percentage of contribution that fat makes toward the total energy requirement. Regular training can also increase fat storage in muscle tissue as well as increase the ability of that tissue to use fat as an energy source during exercise. Storing excessive energy as fat rather than as protein or as carbohydrates has several significant advantages: More than twice the amount of energy can be stored as fat than as Protein or as Carbohydrate. Stored fat is associated with less water due to its general water insolubility thus body weight and volume are minimized. During exercise the fatty acids that help fuel muscle contraction come from within the muscle or from circulation. During endurance exercise, the relative contribution made by fat to muscle fuel use decreases with intensity
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Protein
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Athletes who train for muscular strength and power have an increased need of protein in their diet...BUT so do endurance athletes. Muscular strength/mass - needed for enhancement and maintenance of lean body mass Endurance athletes - increased need for protein can be attributed to an increased oxidation of amino acids. Body protein is constantly broken down (catabolism) and synthesized (anabolism) For a typical adult, ~200 - 400g of protein are broken down daily in tissue throughout the body and during the same day the same level of protein is made in order to meet the homeostatic needs of cells and tissue = protein turnover Amino acids are not "stored" for future use Amino acids can be used for energy 4 kcal/g Not the preferred source of energy for exercise Protein-sparing effect Amino acids can be used for energy, cont'd The stress of prolonged endurance exercise
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Importance of Proper Nutrition
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Skill development Sports specific training Cardiovascular fitness Improved physical conditioning Consistent daily proper nutrition Nutrition for recovery
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Basic Sports Nutrition Guidelines
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More fine tuned and precise to meet demands of training Recommendations Energy Carbohydrates Proteins Fats Vitamins and Minerals Fluid
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Summary
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Training is the driving force in determining energy and nutrient needs. Most recreational athletes do not engage in a level of training that requires a diet different from that recommended for good health to the general population. Athletes need a comprehensive training plan and a matching comprehensive nutrition plan.
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Chronic Versus Acute
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An acute illness lasts for a few days and doesn't have long-term effects. Examples are colds or the flu. A chronic illness lasts a long time. Examples include cardiovascular disease, diabetes, lung disease and cancer.
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Coronary Heart Disease (CVD)
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#1 killer! #2 cancer #3 stroke #4 chronic respiratory disease Major cause of disability Myocardial Infarction 1.25 million people have heart attacks each year Sudden cardiac death Types of CVD Coronary artery disease (CAD) Peripheral artery disease (PAD) Cardiomyopathy Aneurysm Valvular heart disease Pericardial disease Heart failure Arrhythmia Stroke
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Risk Factors for CVD
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Smoking Obesity High blood pressure High cholesterol Diabetes Family history Sedentary lifestyle
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Symptoms of CVD or heart attack
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Coronary artery disease (CAD): Chest pain from lack of oxygen to the heart Peripheral artery disease (PAD): Pain in muscles, cramping in legs, cyanosis, poor nail growth Pericardial disease: Chest pain from fluid buildup around the heart Heart failure: Swollen feet, legs, and abdomen; chronic fatigue; confusion; difficulty breathing; coughing with sputum
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Diabetes
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Two types Type 1 is more common in young children; the body doesn't produce insulin. Type 2 is the most common type; results from insulin resistance. Risk factors Overweight Lack of exercise Poor diet Diet high in carbohydrate and fat Family history Woman having a child > 9 lb (4 kg) Changing diet Exercising Taking medicine to reduce glucose in the bloodstream S&S Always tired Craving extra liquids Frequent urination Numbness and tingling in feet Always hungry Unexplained weight loss Blurred vision Sexual dysfunction
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High Blood Pressure
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Normal blood pressure is less than 120/80 mmHg. Prehypertension is 120/80 to 139/89 mmHg. Stage 1 hypertension is 140/90 to 159/99 mmHg. Stage 2 hypertension is 160/100 mmHg and above (Stein 2006).
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Warning Signs of a Stroke
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Sudden numbness or weakness in the face, arm, or leg (especially on one side of the body) Sudden blurred or decreased vision in one or both eyes Sudden inability to move part of the body (paralysis) Sudden dizziness or headache with nausea and vomiting Difficulty speaking or understanding words or simple sentences Difficulty swallowing Dizziness, loss of balance, or poor coordination Brief loss of consciousness Sudden confusion (WebMD 2006)
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Controllable Risk Factors for Stroke
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High blood pressure Arterial fibrillation Uncontrolled diabetes High total cholesterol (more than 200 mg/dl) Smoking Alcohol (more than one drink per day) Being overweight Existing carotid or coronary artery disease
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Lung Disease
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Chronic Obstructive Pulmonary Disease (COPD) Chronic bronchitis: 8.9 million diagnosed Emphysema: 3.8 million diagnosed Number of deaths: 13,913 Asthma: 15.7 million diagnosed Number of deaths: 3,816 Lung cancer: 107,416 men and 89,271 women diagnosed Number of deaths: 90,139 men and 69,078 women (CDC 2009)
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Signs and Symptoms of COPD
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Chronic obstructive pulmonary disease Cough Sputum (mucus) production Shortness of breath, especially with exercise Wheezing (whistling or squeaky sound while breathing) Chest tightness
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chronic bronchitis chronic emphyasema
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Cb- inflamed bronchiole increased mucus CE-inflamed alveoli and collapsed bronchiole
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Cancer
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Common types of cancer Lung cancer Prostate cancer Breast cancer Skin cancer Treatment for cancers Surgical removal of tumor Chemotherapy Radiation
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Lung Cancer
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Diagnosed in over 170,000 Americans each year. Symptoms include the following: Shortness of breath Wheezing Chest pain Coughing up blood Can paralyze the vocal cords. Invades the esophagus. Overall 5-year survival rate is 16%.
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Preventing Chronic Diseases
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Many chronic diseases are referred to as lifestyle diseases. Stopping smoking and improving diet and exercise habits can help prevent many chronic diseases. Vaccines may prevent some chronic illnesses. Spending more health care dollars on prevention could help.
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Economic Burden of Chronic Disease
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Chronic diseases contribute 75% of the $2 trillion medical care costs in the United States. Cardiovascular diseases cost $300 billion in 2001 Diabetes costs are $132 billion a year. Smoking costs are more than $75 billion. Costs related to physical inactivity were $76.6 billion in 2000
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What Is an Infectious Disease
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An infectious disease is a disease that can spread easily from one person to another
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Chain of Infection
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Method by which a pathogen transmits a disease Six distinct links Agent Reservoir Portal of exit Mode of transmission Portal of entry New host
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Methods of Transmission
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Through contact Easiest way for pathogens to infect someone Three types Person to person (kissing, sharing straws) Animal to person (petting a dog, scooping cat litter) Mother to unborn child (from placenta to fetus) Through the air Droplets and particles are airborne methods of transmission. Tuberculosis and influenza are two types of infectious diseases that have the ability to spread both through droplet and particle transmission. By common vehicle and vector Insect carriers are often called vectors. Vectors can transmit germs to humans by landing on or biting them. Uncooked meat and unwashed fruits and vegetables are often carriers for germs, as is unclean, unpurified water.
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Indirect Contact
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Indirect contact is another method of transmission of pathogens to humans. Disease-causing organisms can live on doorknobs, telephones, and computer keyboards. You can become infected if an infected person has used the equipment before you.
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Six Major Causesof Infectious Diseases
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Bacteria Viruses Fungi Protozoa Parasitic worms Prions
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Controllable and Uncontrollable Risk Factors
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Acquire and maintain a strong immune system to avoid diseases. Exercise daily. Eat a well-balanced diet. Get enough sleep. Don't smoke or use illegal drugs; do limit alcohol consumption, manage stress, and get vaccines. Practice good hygiene. Some risk factors can't be avoided. Heredity Age Environment
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External Barriers
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First line of defense against invading pathogens. Include both physical and chemical barriers. Skin is one of the most important barriers. Mucous membranes, hair, and cilia are other examples of external physical barriers. Saliva and stomach acid are examples of external chemical barriers.
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Innate Immune System
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Component of the immune system that is present from birth. Fast-response system designed to remove any foreign matter. Causes inflammation at the site where a pathogen breaches the external defenses of the body. The inflammation causes redness, pain, warmth, or swelling. Helps the body identify bacteria and activates cells to clear dead cells. Identifies and removes foreign substances in the organs, tissues, blood, and lymph.
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Acquired Immune System
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Component of the immune system that grows as you are exposed to a variety of disease-causing pathogens. The two parts are active and passive immunity. Active immunity targets specific foreign particles. Vaccinations are considered part of the active immune system. Passive immunity is from another source, such as immunity from the mother passed through the placenta or breast milk.
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Common Infectious Diseases
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Common cold Influenza (flu) Bacterial meningitis Pertussis (whooping cough) Tuberculosis Mononucleosis (mono) Pneumonia West Nile virus
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Sexually Transmitted Infections
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HIV and AIDS Hepatitis B Syphilis Chlamydia Gonorrhea Genital herpes Genital warts Pelvic inflammatory disease (PID)
