WSU Kines 261 exam 1

medical model

-focuses on individual

- Disease and treatment

- Can be preventive (yearly physical physicals, screening tests)

Public Health Model

-Disease prevention through health promotion

- manipulate social and physical environment to prevent diseases from occurring (policies and programs)

Locus of control

source and cause of events in your life

internal locus of control

strong sense of control in their environment

external locus of control

Low sense of control over their own life

Better type of locus of control

internal

3 things that must be present in the Health Belief model

- perceived seriousness

- perceived susceptibility

- cues to action

(can be more difficult to have a message hit home if it is a long-term/future consequence)

Social Cognitive model

Idea of "modeling" as a way on learns how to act (subconcious)

Aspects that influence each other in the Social Cognitive model

- behaviors

- social environment

-inner cognition (emotions and thoughts)(subconscious)

self-efficacy

believing you have the skills that you can rely on to produce the desired effect

learned helplessness

-Failures in the past weaken your self efficacy

-"ive failed in the past, therefore im not going to try anymore

-AVOID

learned optimism

-challenging self talk, blocking negative thoughts

build self-efficacy

steps of transtheoretical model

1. Precontemplation

2. Contemplation

3. Preparation

4. Action

5. Maintenance

6. Termination

Maslow's Hierarchy of Needs (bottom to top)

- Survival needs: food, water, sleep, exercise, sexual expression

- Security needs: shelter, safety, protection

- Social needs: Belonging, affection, protection

- Esteem needs: self-respect, respect for others, accomplishment.

- Self-Actualization: creativity, spirituality, fulfillment of potential

dimensions of health

- physical health

- intellectual health

- emotional health

- environmental health

- social health

- spiritual health

- financial health

wellness

an overall state of well-being or total health

Types of stress

eustress and distress

Eustress

positive, energizes, generally short term, can improve performance, believed within coping mechanisms (i.e., something we can handle)

distress

generally unpleasant, often depletes energy, short term or long term, decreases overall performance, perceived outside coping mechanisms (i.e., something we cannot handle), can lead to physical illness/mental fatigue/ emotional depletion

Types of distress

Acute, episodic Acute, chronic, traumatic

Acute stress

short-term physiological response to an immediate perceived threat

Episodic acute stress

the state of regularly reacting with wild, acute stress to various situations

Chronic stress

Ongoing state of physiological responses to ongoing or numerous perceived threats

traumatic stress

result of witnessing or experiencing events like major accidents, war, assault

Stressors

an event or condition that upsets homeostasis and produces a stress response

common stressors

money, work, family responsibilities, personal and family health, the economy, political climate, health care, violence/crime etc.

Body's response to stress

General Adaptation Syndrome (GAS)

1. Alarm Phase

2. Resistance Phase

3. Exhaustion Phase

Alarm phase

- epinephrine and cortisol released

- increased blood flow and respiratory rate

- glucose and endorphins released

-sympathetic branch

resistance phase

- body's efforts are to return to homeostasis

-body does not achieve complete calm/rest due to perceived stressor

- parasympathetic branch to restore homeostasis

Exhaustion Phase

- Resistance phase that has lasted too long

- Allostatic load: wear and tear on the body

- continual cortisol release

physical effect of chronic stress and cortisol

- slower metabolic response

- reduces immunocompetence (the ability of the immune system to respond to attack)

- increased risk of health problems ( diabetes, digestive diseases, weight gain, insomnia, cancer etc)

intellectual effect of chronic stress and cortisol

reduces:

- academic achievement

- short-term memory

- verbal memory

- fact memory recall

cortisol shrinks the hippocampus

Psychoimmunology

- communication between brain and the immune system

- broken heart syndrome

- psychological and physical health are interconnected

Coping mechanisms

Maladaptive coping and proactive coping

Maladaptive coping

- avoidance, denial, self-medication, dissociation, rituals

- seems more effective in the short-term

-not always healthy

proactive coping

- anticipatory: planning for a future stressor

- healthier in the long-term

circadian rhythm

- internal clock

- helps w hormone regulation

- main hormone is melatonin

melatonin

- regulated by pineal gland

- 2-3 hours to fall asleep after release

- should be released around the same time every day

sleep stages

non-REM (NREM) and REM

Non-REM (NREM)

- no rapid eye movement

- restores the body

- 4 stages (distinguished by brain wave patterns)

REM

- Rapid Eye Movement

- Restores the brain

- brain is energized

Stage 1 (of NREM)

- transition stage

- 5-10 minutes of sleep

- body starts to disengage from environment

Signs:

- hypnagogic hallucinations: misinterpretation of stimulus

- myclonic jerk: that falling feeling

- tetris effect: repetitive actions in wakefulness showing up during sleep

Stage 2 (of NREM)

- disengaged from the environment

- 5-15 minutes

- body is slowing down. Heart rate slows, blood pressure and body temp decrease

Stage 3 (of NREM)

- transition between light and deep sleep

- different brain waves show that you are getting into stage 4

- slow brain waves

- some people group stage 3 & 4 together

Stage 4 (of NREM)

- Deepest stage

- about 30 minutes

- "delta sleep"

- the stage where your brain releases growth hormone (increases muscle mass, exercise capacity and injury recovery)

Stage 5 (REM sleep)

- energizing

- paralyzing

- dreaming

- 25% of the sleep you get each night

- babies are almost all in REM sleep

- seniors have a hard time get REM sleep

sleep hygiene

- cool down your room

- get rid of all lights in your room

- go to bed when youre tired

- dont be on your phone/around blue light

- avoid caffeine, nicotine, and alcohol close to bed

- white noise machine

avoid being overly full or hungry

Naps

- before 3 pm

- ideally in the 10-20 minute range (power nap)

- If you aren't getting enough sleep, you can take a 90-min nap BUT it interferes with your circadian rhythm

- goal is to wake up restored and not groggy

Insomnia

- difficulty falling asleep

- waking up frequently during the night

- difficulty returning to sleep

- waking up too early

- unrefreshing sleep

- daytime sleepiness

- irritability

treatments for insomnia

- cognitive behavioral therapy

- intensive sleep training

- medications

- relaxation techniques

sleep apnea

- brief repeated interruptions in breathing during sleep

central sleep apnea

- brain fails to tell the respiratory muscles to initiate breathing

- common cause of alcohol-related deaths

obstructive sleep apnea

- momentary collapse of the upper airway causing blockage

- highly linked to chronic diease

- CPAP machine helps

Water

-Makes up 50-70% of the human body by weight

Roles in the body

- fluid, electrolyte and acid-base balance

- regulates body temperature

-carries oxygen, nutrients and hormones

Protein

- repairs bond, muscle, skin and blood cells

- key element of antibodies, enzymes and hormones

How many Amino Acids does the body need?

20 amino acids. 9 essential and 11 non-essential

Body can make essential but not the non-essentials

complete amino acid

supplies all the essential amino acids

- animal protein, soy, quinoa

Incomplete Amino Acid

Lacks one or more essential amino acid

- legumes, grain, nuts, seeds

carbohydrates

- supply us with the energy we need for daily activity

- broken dow into glucose when ingested (more quick and efficient breakdown of proteins and fats)

Glucose

- all body cells can burn glucose for fuel

- only fuel that RBC can use

- primary fuel for the brain

where are simple carbs found naturally ?

fruits, many veggies and dairy

where are complex carbs found?

-starch and fiber

fats- cholesterol

oily substance found in plant and animal cells

High-density lipoprotein (HDL)

- picks up cholesterol and transports it back to the liver for recycling or excretion

- high levels are associated with a reduced risk of CVD

low-density lipoprotein (LDL)

- Transports Cholesterol to body cells that require it

- excess is released to bloodstream and can accumulate

- low levels are ideal

Fats- Triglycerides

Unsaturated fats, Saturated fats and Trans Fats

unsaturated fats

considered the "better type fo fat

- liquid at room temp

- generally come from plant sources

- Omega 3 & 6 are essential fatty acids

Saturated fats

considered the "worse" type of fat

- solid at room temp

- come from animal sources

- decreased removal of LDL from blood

- recommended under 10% of daily calorie intake

Trans Fats

Worst type of fat

- reduces HDL and raises LDL

- Look for "Partially hydrogenated oils" (PHOs)

Vitamins

Essentail to life and health

- help maintain nerves, skin, blood and bones

- help heal wounds, fight metabolic stress, enable vision and convert food energy to energy in the body

Fat soluble vitamins

A, D, E, K

- absorbed through the intestinal tract with the help of fats.

- excess is stored in the bodys fat tissues

water soluble

B-complex and C

- absorbed through the intestinal tract directly into the bloodstream

- excess is excreted in the urine

Minerals

build body tissue and assist body processes

major minerals

- body needs relatively large amounts

- sodium, calcium, phosphorus, magnesium, potassium, sulfur, choloride

Trace Minerals

- body needs relatively small amounts

- iron, zinc, manganese, copper, fluoride, selenium, chromium, iodine

Supplements

- Not regulated by the FDA

- no formal guidelines in the US for supplement marketing and safety

- effectiveness and content is unproven

- supplementation is necessary in some populations (pregnant and breastfeeding women, older adults, vegans)

Intimate relationships

a relationship involving physical or emotional intimacy

- family relationships (not limited to blood-relations)

- friendships: voluntary relationships involving support & fun

- Romantic Relationships: essentially friendships + physical intimacy, often includes a sexual aspect

Sternberg's Triangular Theory of Love

- Romantic love= intimacy + passion

- Fatuous love= passion + commitment

- Empty love = commitment

- compassionate love = commitment + intimacy

Consummate love = Intimacy + passion + commitment

benefits of relationships

- decreased likelihood of catching a cold

- faster recovery from stresssful tasks

- lower depression rates and blood pressure

- longer lifespan

Types of social support

emotional, informational, belonging, instrumental

Emotional support

when someone is there to listen to you

Informational support

when someone gives you advice or suggestions

Belonging support

sharing activities or hobbies with others

Instrumental support

when someone physically helps you do something

fundamental elements of trust

- Predictability: ability to predict behavior based on past actions

- Dependability: you can count on them to support you in all situations, particularly those which you feel threatened in

- Faith: belief in anothers positive intentions and behavior

Communication

-verbal communication: words you speak & the meaning of those words (word choice)

- non-verbal communication: all unwritten and unspoken messages ( facial expressions, body language, gestures, tone of voice)

- electronic communication: Lacking non-verbal cues (emojis) long distance communication

Listening modes

passive, selective, active

passive

listening without providing verbal or non-verbal feedback

selective

engaging but listening to information that supports what they already believe

active

hearing the words theyre saying and trying to understand what is really being said

steps for managing conflict

1. identify the issue

2. generate several possible solutions

3. evaluate all solutions

4. decide on the best solution

5. implement the solution

6. follow up

narcolepsy

brain’s inability to regulate sleep-wake cycles

excessive, intrusive sleepines

parasominias

sleep walking, sleep terrors, sleep paralysis, nightmare disorder