OSU HHS 231 Mid Term – Flashcards
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What are the four areas of focus for the OSU Healthy Campus?
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Be active, smoke free, eat healthy, stress manage
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What are 2 (or more) resources for students for each component of the OSU Healthy Campus?
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Active- dixon and IM Smoke free- health coach, CAPS eat healthy- dieticians, make meals stress manage- CAPS and excercise
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How many hours per day do students spend sitting? What are 2-3 health risks with increase sedentary time?
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7-11 hours, cardiovascular risk and obesity
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What are 2 main issues for eating healthy specific for OSU students?
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most students skip meals, low fiber
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What are some resources on OSU campus for students with regards to healthy eating, physical activity, wellness, and behavior change? Costs? How often can you attend these resources?
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CAPS, dietitians, dixon, IMs, student health centers, mostly free make appts or walk ins
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Define and give an example of the following: Health, wellness, target behavior, behavior change, risk factor, self-efficacy, internal locus of control, external locus of control, and self-talk.
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Health- conditions such as diseases Wellness- vitality has many different components Target behavior- one habit focused on for change behavior change- deliberate effort to change habit risk factor- choices that increase risk self-efficacy- how much you think you can do something external loc- control of events coomes from outside internal loc- control of events comes from within Self-talk- how you think and talk to yourself
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What are the 6 dimensions of wellness? Describe each dimension and give an example of each.
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environmental, physical, social, intellectual, emotional, spiritual
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What are additional dimensions of wellness, wellbeing or from the wellness wheel?
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occupational and financial
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Describe the behaviors that contribute to wellness.
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physically fit, manage weight, eat healthy, manage stress, avoid drugs smoking and alcohol, practicing accident injury and disease prevention
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When implementing a health behavior to your life, what is the most important thing?
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become aware
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What are the 5 steps for creating a plan to increase wellness and positive health behaviors?
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Understand the stages of behavior change, increase your awareness, contemplate change, prepare for change, take action
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List and explain each of the 7 Stages of Behavior Change (Transtheoretical Model).
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precontemplation, contemplation, preparation, action, maintenance, relapse, termination
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Give an example of each of the stages of behavior change and discuss a tip for moving forward towards the next stage.
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precontemplation- tried and given up contemplation- recognize preparation- made a plan action- executing plan maintenance- prevent relapse relapse- going back to old habit termination- new behavior ingrained
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When setting goals, what are some things to consider?
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anticipating barriers
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What is a SMART goal and why is it important for goal setting?
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specific, measurable, action-oriented, realistic, time-oriented "better chance at success"
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What are examples of rewards for SMART goals and how often should rewards be given?
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consumable, possessive, active should be given every time and then less and less
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Within the take action step, explain the 6 ways we discussed to help an individual promote behavior change.
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visualize, control environment, change self-talk, learn to counter, practice shaping, reward self, journal
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Create a SMART goal and identify which components of the goal reflect each aspect of the SMART acronym.
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start weight training, increase amount of weights I lift, go to gym 3x a week, increase weight by 20%, try for 8 weeks then reassess
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Define and give an example of the following: Nutrients, essential and non-essential nutrients, phytochemicals, macronutrient, micronutrient, amino acids, LDL, HDL, glycogen, antioxidant, free radicals, DRI, RDA, AI, UL, and daily % values.
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nutrients- chemicals in food req for human growth and function essential nutrients- most consume thru food and diet nonessential- made in body phytochemicals- chemical compounds in plants macronutrient- provide calories or energy micronutrient- vitamins and minerals amino acid- we need to consume "building blocks" LDL- bad cholesterol HDL- good cholesterol glycogen- energy storage free radiclas- oxygen derivatives DRI- 26 nutrients essential to health RDA- average daily nutrient intake (vitamins and minerals) AI- adequate intake UL- max level intake Daily % value- how much a food gives you
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What are the properties/function of each essential nutrient? What do they do for your body?
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protein- structure of body and muscles carbs- give energy^ fat- concentrated source of energy minerals- functional support vitamins- boost immunity water- control calories
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What are the calories per gram for each of the essential nutrients and alcohol?
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protein- 4 g carbs- 4g fat- 9 g alcohol - 7g
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How would you calculate the calories per gram for a food label?
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multiply number of cal/gram by amount of calories
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What are the recommended amounts of protein for athletes, recreational exercisers and most adults?
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most adults-.8 kg/g recreational- 1-1.1 kg/g athletes-1.2-1.6 kg/g
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Describe the difference between a complete, incomplete and complementary protein.
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complete- has all 9 amino acids incomplete- has some amino acids complentary- two things add up to the 9 amino acids
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What is the role of fiber in the diet? Explain the types of fiber (dietary/functional) and the difference between soluble and insoluble fiber.
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help digestion and make food last longer and fill faster soluble is higher protein and insoluble is lower protein. soluble helps with more you need both
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When you increase the fiber in your diet, what else must you increase?
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water
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What are some food examples for monounsaturated, polyunsaturated, saturated and trans fat?
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monounsaturated- olive oil polyunsaturated- corn oil saturated- butter/beef fat trans fat- margarine
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What are the recommended intakes for carbohydrates, fats, proteins, water, and fiber?
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carbs- 45-65% fats- 20-35% proteins-10-35% water- 9-13 cups fiber- calculate
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What are some guidelines or precautions to consider for multivitamins and supplements?
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dont take more than daily necessary amount
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What are the 5 main challenges for healthy eating discussed in class for college students? Write at least 2 solutions for each challenge.
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skipping breakfast- eat 1-2 hours after waking up, start small consume majority of cal in evening- space out meals, food quality ignoring whole f and v- canned okay sometimes, frozen drinking calories- energy drinks, coffee convenient processed food- plan ahead, focus on f/v
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What is the problem with combining alcohol and caffeine? Why?
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caffeine and alcohol makes you get drunk faster/masks impairment
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What are some positives and negatives of High Fructose Corn Syrup?
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inexpensive and sweet contains GMO not natural
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What are the definitions and differences between physical activity, physical fitness, and exercise?
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pa- any movement req energy pf- attributes relating to ability to perform pa excercise- planned and structured fitness
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What are the general physical activity guidelines for fitness? (How active should I be?)
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150 min mod 75 min vig
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How would you know if you are in moderate physical activity or vigorous physical activity?
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mod= breathing hard but talking vig= hard breathe no talk
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What are the 5 health-related components of fitness? Be able to define and explain each.
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cardio respiratory endurance, muscular strength, muscular endurance, flexibility, body composition
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List the 6 skill-related components of fitness.
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agility,balance, coordination, power, speed, reaction time
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Explain the 6 principles of training. Why is each of these important for fitness? Be specific.
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overload, progression, specificity, reversibility, individuality, rest and recovery
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What is the FITT principle and how much should one progress each week?
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Frequency, intensity, time, type no more than 10%
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Be familiar with the physical activity pyramid and where these activities are placed within the pyramid.
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top limit sedentary activity work on muscle and flexibility aerobic and sports be physically active bottom
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List and be able to identify at least four (4) tips for motivation.
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plan ahead, join a group, reward, switch it up
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Define and give an example of the following: Pulmonary circulation, systemic circulation, blood pressure, systolic, diastolic, pulse, resting heart rate, heart rate max, HIIT, warm-up, cool-down,
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pulmonary circulation- blood from heart to lungs and back systemic- from heart to body and back blood pressure- pressure blood puts on walls systolic- contraction phase diastolic- relaxation phase pulse- rate blood moves resting heart rate- # beats/min at rest heart rate max- highest HR you can get HIIT- High intensity interval training warmup- prep workout cooldown- end phase of a workout
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What is the best exercise for an individual?
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aerobic
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List the benefits of cardiorespiratory fitness.
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decrease disease, control weight, improve mood, improves immune function, improves quality of life
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List the 3 metabolic systems for delivering energy. Explain each system's durations, fuel source, and give an activity example.
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immediate- takes ATP stored and immediately helps with thing like basketball jump shot nonoxidative(anaerobic) - glucose breaks down in 30ish sec to run up hill oxidative(aerobic)- makes ATP breaking down o2 in mitochondria in 20ish min in cycling
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When is the best/most accurate time to take your resting heart rate? Exercising heart rate? Why?
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at rest and exhaustion
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What is the FITT principle for Cardiorespiratory Endurance (CRE)? Be specific.
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F- 3-5 days I-tax system not too difficukt T-20-30 min T- alternate... cycle.. run.. jog
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What is HITT? Explain the basic training principles for a HITT workout.
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High intensity interval training alternates intensity quick bursts with recovery periods to improve muscular endurance
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What is the target heart rate zone and why is it important?
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-50-90% HR max
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What are Ratings of Perceived Exertion (RPE) and why are they helpful during exercise?
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help gauge workout intensity
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What are some ways to track your cardio progress?
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journal, log,
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What is a telemetry device and how would it help someone become more active?
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monitors workout data to improve
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What is exergaming? Explain how it could be a viable option for increasing PA.
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working out with video games being active
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How would you structure an effective workout?
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Apply FITT
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Define: Range of motion, stretch reflex, and hypermobility (hyperflexibility).
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range of motion- movement limits a specific joint stretch reflex- reflex triggered by stretch receptors hypermobility- fluid flexibility
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What is the difference in static and dynamic flexibility and what determines one's flexibility?
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static is slow sustained movements while dynamic is controlled full range of motion movements
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What are the benefits for flexibility training?
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improved mobility balance and posture, less lower back pain, stress relief, joint structure
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How would one assess flexibility?
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sit and reach and range of motion tests
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What is the FITT principle for flexibility?
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F- 2-3 days I- point of tightness or slight discomfort T- 10 min hold at least 10 sec T- static, dynamic, ballistic, or PNF
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What are the components and differences between dynamic, static, ballistic, and PNF stretching? Describe each and which is the safest and why?
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dynamic and static already stated, ballistic is bouncy jerky movements and high momentum, PNF is crontract and press
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What are 8 recommendations to ease back pain?
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cold treatments, minimize bed rest, light movement therapy, alternative treatment, medical help, pain med, spine treatment, heat treatment
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What are some practical strategies for preventing or managing back pain?
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lose weight, strengthen and stretch key muscles, maintain good posture and body mechanics
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What are crystalized and fluid intelligence? Give an example of each.
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crystallized- knowledge from previous learning/intelligence fluid- think and reason abstractly to solve problems
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What are 5 ways to increase your mental flexibility? Give examples of each.
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excercise, challenge mind, do things hard way, think creatively, get sleep
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Define and give an example of the following: Stress, stressor, stress response, psychological hardiness, homeostasis, allostatic load, endorphins, eustress, and distress.
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stress- disturbance in physical or emotional state due to perceived threat stressor- something causing stress stress response- how your body reacts physiological hardiness- control commitment and embrace challenge homeostasis- physiological equlibrium allostatic load- prolonged wear and tear on body endorphins- chemical released with opiate receptors eustress- positive stress distress-negative stress
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What happens to the body when we get stressed out?
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heart beats faster pumps more blood more sweat tries to handle stressor
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Are there long-term health implications of increased stress levels? Why?
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yes because you reach exhaustion
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What is the "fight-or-flight" reaction and what key hormones are released during this reaction?
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epinephrine and norepinephrine intensifies being
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What are some physiological reactions to stress?
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intensifies sweat, blood pressure, heart rsate
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What is the General Adaptation Syndrome (GAS)? Name each stage and give an example of what happens at each of the 3 stages?
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alarm- body starts adapting but is alarmed with event resistance- adjust to the stressor exhaustion body gives up susceptible to mental and physical deterioration
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What are some common sources of stress for college students?
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sports, money, college, relationships, school, work, life
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What are strategies to engage in responsible drinking behaviors during college?
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moderately, aware, understand why, encourage others responsibility
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List and describe strategies for improving your time management skills.
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mindfulness, live in present,
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What are some cognitive and relaxation techniques that you could do to manage your stress levels? Describe each three in detail.
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mindfulness, time manage, biofeedback, counseling, massage deep breathe, draw, visualize
