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Transtheoretical Model

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spent years studying people who successfully changed health-related behaviors by themselves and concluded that persons engaging in a new behavior move through 5 stages of change: pre-contemplation, contemplation, preparation, action, and maintenance.

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Pre-contemplation

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"I don't want to change"; not even considering a change; often in denial of habit.

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Contemplation

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"Is change worth it?"; awareness of problem, considering taking action

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Preparation

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"Count me in!"; putting together a plan of action, making a commitment to change.

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Action

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"I'm doing it!"; important to work towards small attainable goals in this phase; must be in this phase for 6 months before moving on

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Maintenance

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"It's hard to imagine how it used to be."; patterns become automatic; relapse prevention.

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SMART

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writing smart goals; S = Specific, M = Measurable, A = Achievable, R = Reward, T = Time-defined

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PRICE

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treatment plan used for common injuries; P = Protect from further injury; R = Rest for at least 24-72 hours; I = Ice to reduce pain and swelling; C = Compress with an elastic wrap to decrease swelling; E = Elevate as often as possible (when sleeping, raise the end of the bed)

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Calories per gram for the main 4

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Carbs - 4 cals/gram; Protein - 4 cals/gram; Fat - 9 cals/gram; Minerals - 0 cals/gram

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Calories per gram for energy balance

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3500 calories = 1 pound.

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Energy Balance

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states that energy input (cals consumed) must be equal to energy output (calories expended) for body weight to remain constant.

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Calorie

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is a measure of energy stating that 1 pound of body fat is equal to 3,500 calories of stored energy.

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Fight or Flight

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alarm reaction stage; the body prepares to cope with a stressor (real or perceived); the response is a warning signal that the stressor is present; physiological and psychological responses appear.

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Eustress

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good stress

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Distress

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bad stress

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FITT

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F = Frequency; I = Intensity; T = Time; T = Type

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Basic Principles of Resistance Training

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Progressive overload (most important; increasing amount of weight); Specificity; Recovery

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STD's

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bacterial (curable) and viral (incurable)

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how to prevent them

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abstinence, stay faithful, choose low-risk behaviors, take precautions, avoid drug use, be aware of partners if sexually active

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Binge drinking

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typically five drinks for a man and four drinks for a woman in about two hours that brings the BAC to .08%.

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Inhalants

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Considered a step-up drug to more powerful drugs; Diverse group of breathable chemicals that produce mind-altering vapors; "Huffing", EX: Commercial solvents, Aerosols, Spray paint, Anesthetics, Mixing drugs and alcohol, Common street drugs, Alcohol

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Cancer

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A group of diseases characterized by abnormal cell growth and replication, precancerous cells are often destroyed by the immune system, if not destroyed, they may form tumors.

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Tumors

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may be benign (don't spread) or malignant (metastasize).

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Malignant tumors

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invade surrounding tissues, spread through metastasis, grow uncontrollably, are not capsulated, are usually fatal if untreated.

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Most common cancers for ages/gender

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Breast: 1 in 8 women will contract; Prostate: 1 in 6 men contract; Testicular - most common cancer of men 15-34.

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Differentiate between overweight and obesity.

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Overweight refers to a body weight in excess of a recommended range for good health; Obesity refers specifically to having an excessive accumulation of body fat.

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Identify the percentages of adults over age 20 who are overweight and the percentage who are obese.

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67% of American adults are overweight or obese (40% are obese; 27 are overweight).

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Explain the purpose of the body mass index (BMI)

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it is a method of classifying overweight and obesity; used to determine healthy and risky weights.

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Identify a BMI associated with health problems

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A BMI of 25 to 30 is considered overweight; A BMI over 30 is considered obese.

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Calculating BMI

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weight in pounds divided by height in inches squared multiplied by 703

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List six health conditions associated with obesity.

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Heart disease, cancer, stroke, diabetes (type 2), and atherosclerosis. It can aggravate liver disorders and osteoarthritis. Often found in conjunction with gallbladder disease.

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Explain how the location of fat on the body is linked to health risks

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Fat distributed primarily in the abdominal area is linked to increased risk for heart disease, hypertension, high cholesterol, type 2 diabetes, and cancer. Abdominal fat causes more fatty acids to be in the bloodstream versus lower body fats.

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Caulculating waist-to-hip ratio

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dividing the waist measurement by the hip measurement.

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Identify a risky waist-to-hip ratiofor both men and women.

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Women should be below .8 and men below .95

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Identify a high-risk waist circumference for both men and women

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this alone can also be a predictor of risk; Men with waists over 40 inches & women with waists over 35 inches are classified as high risk, no matter what their weight.

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Describe how energy balance contributes to obesity

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Calories eaten versus calories burned. An imbalance can create a change in weight; 3500 calories = 1 pound.

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Describe how fat cells contribute to obesity

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Can increase number and size. Genetics can play a part. Can build new fat cells during growth, pregnancy, and obesity. Fat cells are indestructible. The overfat usually have more fat cells, so are more at risk for obesity due to increased fat cells. Fat produces hormones and proteins than contribute to disease.

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Describe how set-point contributes to obesity

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Weight regulating mechanism in the brain. May be related to number of fat cells; May be able to change set-point to lower or higher number.

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Define basal metabolic rate (BMR)

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refers to an energy requirement that says a person uses a certain amount of energy to sustain vital functions of the body (brain activity, organ functions, and temp regulation)

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BMR calories

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accounts for 65-75% of the calories burned in a day for bodily functions

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Identify five factors that affect BMR

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is a result of age, gender, body size, nutritional status, musculature, activity level and genetics; it can be increased with exercise and muscle hypertrophy

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Healthy Weight Loss Program

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Should use regular food, Should allow slow weight loss of 1-2 lbs/week, Should encourage reduction of fat/sugar in diet, Should encourage safe exercise, Should not promise a quick fix, Should teach lifelong skills that allow for flexibility in eating/exercise patterns, Should make social eating/eating out possible

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Healthy Weight Loss basic caloric needs

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never under 1200(women)/1500(men) calories per day, Should not be too costly, Should teach techniques to maintain positive behavior.

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Fad diets

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Usually detrimental to the dieter! If it seems too good to be true, it usually is!

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Identify and explain the three major components of effective lifetime weight management.

answer

Food management, Emotional Management, and Exercise Management.

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Food management

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Balanced diet (low in fat/sugar, high in fruits, veggies, whole grains, moderate low-fat proteins) with appropriate amount of calories; Recognize portion distortion; Avoid mindless eating.

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Emotional Management

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Delay, distract, distance; Avoid eating primarily for emotional needs (stress, bored, lonely, angry, habit); Observe your eating patterns - when, why, with who, how you feel.

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Exercise Management

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Exercise is the key to maintaining weight loss

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Explain how exercise helps in weight management

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It burns calories, prevents loss of lean muscle mass, decreases abdominal fat, is a natural appetite suppressor, may lower your set point, helps maintain weight loss, improves self-esteem.

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Bulimia Nervosa

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Recurrent binge eating large quantities of food. Feeling of lack of control over eating during binges. Self-induced purging.Two binge episodes a week for at least 3 months. Self-evaluation unduly influenced by body shape and weight. Bingeing and purging are not accompanied by anorexia nervosa.

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Treatment goal for Bulimia Nervosa

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to get bulimics to cope with stress and body image insecurities through less destructive ways and to feel more comfortable with who they are.

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Anorexia Nervosa

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Found primarily in early and middle adolescent females. May lead to physical deterioration to the point of hospitalization or death. Rigid dieting and excessive exercise and energy. Criteria include: refusal to maintain body weight at or above a minimal normal level for age and height (15% below normal), intense fear of weight gain, Distorted body image, Amenorrhea for at least 3 consecutive cycles.

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Treatment for Anorexia Nervosa

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medical, psychological, and nutritional help. Denial is the major obstacle to treatment; the entire family should be involved

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Binge Eating Disorders

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Sometimes called compulsive overeating. The most common eating disorder. Eating an amount of food much larger than most people would eat. Criteria include: Eating more rapidly than normal, Eating until uncomfortably full, Eating large amounts of food when not hungry, Eating alone b/c of embarrassment about how much is eaten, Feeling disgusted with oneself about eating, The binge eating occurs least 2 days a week for 6 months.

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Treatment of Binge Eating Disorders

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Goal is to normalized eating - to refuse overeating; Help in adopting a plan of healthy eating and moderation without rigid rules; Help coping with underlying emotions - anxiety, loneliness, depression, shame, inferiority, and fear of criticism. Finally, to accept their bodies.

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General Adaption Syndrome (GAS)

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Fight or Flight, Stage of Resistance, Stage of Exhaustion

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Cancer is the

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Second most common cause of death in the US overall

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How many Americans will eventually have some type of cancer

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1 in 3

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Primary Risk Factors of Cancer

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tobacco, sun exposure, diet, inactivity, obesity.

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Secondary Risk Factors

answer

some viral infections (Hep B or HPV), radiation, workplace hazards, certain chemicals.

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tobacco causes

answer

30% of all cancers and 90% of lung cancer.

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How many Americans will contract skin cancer

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1 in 5, making it the most common cancer.

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HIV

answer

is a major cause of Kaposi's sarcoma.

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Incidence of cancer in men - top 3

answer

prostate, lung, colon rectal

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Incidence of cancer in women - top 3

answer

breast, lung, colon rectal

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deaths of cancer in men - top 3

answer

lung, prostate, colon rectal

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deaths of cancer in women - top 3

answer

lung, breast, colon rectal

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ABCD of skin cancer detection

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asymmetrical (1/2 unlike other 1/2); border irregular, color varied, diameter (larger than 6mm)

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smoking causes

answer

400,000 deaths per year in the U.S

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