Healthy Lifestyle HOSA

common vaccines

common vaccines

polio, mumps, rubella, measles, and tetanus

how are vaccines recommended?

by age, health, or specific circumstances

a healthy eating pattern includes...

a variety of vegetables, whole fruits, whole grains, low-fat dairy, a variety of protein, and oils

a healthy eating pattern limits...

saturated fats, trans fats, added sugars, and sodium

less than ____% of calories per day from added sugar and saturated fats

10%

consume less than _______mg per day of sodium

2300

eating pattern represents...

the totality of all foods and beverages consumed

where should your essential vitamins come from?

your diet, not supplements

food pattern modeling

assesses how well combinations and amounts of foods from all food groups would result in healthy eating patterns that meet nutrient needs and accommodate limits

healthy eating patterns prevent...

cardiovascular disease, type 2 diabetes, certain types of cancers, and obesity

caloric needs are based on...

age, sex, height, weight, and level of physical activity

caloric balance

the balance between calories taken in from food and the calories expended from metabolic processes and physical activity

how many calories in a gram of carbohydrates

4 calories (Not protein)

how many calories in a gram of protein

4 calories

how many calories in a gram of fat

9 calories

how many calories in a gram of alcohol

7 calories

should pregnant women increase, decrease, or do nothing to their caloric intake?

increase calorie intake

recommended servings of vegetables

2 1/2 cups

why is eating a variety of vegetables important?

they provide different vitamins

why are legumes good?

high in protein, provide nutrients typically found in meats (such as iron and zinc), excellent sources of fiber

recommended servings of fruit

2 cups

-whole grains contain the entire kernel, including...
-refined grains don't include...

-the endosperm, bran, and germ
-the bran and germ

recommended servings of dairy for...
-ages 2-3
-ages 4-8
-ages 9+

- 2 cups
- 2 1/2 cups
- 3 cups

recommended servings for protein foods (does not have to be animal based)

5 1/2 oz

how much seafood should you consume per week?

8 oz

oils are a major source of...

essential fatty acids and vitamin E

fraction of adults and children who are obese

2/3 adults, 1/3 children

solid fats

solid at room temp, contain more saturated fatty acids and less unsaturated

to support a healthy body weight, meet nutrient needs, and lessen the risk of chronic disease, _______ are needed in overall eating patterns

shifting to more nutrient dense options

what are sectors? (according to the social-ecological model)

systems, organizations, businesses, and industries that have an important role in helping individuals make healthy choices.

what do sectors influence?

the degree to which people have access to healthy food and/or opportunities to be physically active, or they influence social norms and values

how do settings affect individuals? (according to the social-ecological model)

determine what foods are offered and what opportunities for physical activity are provided

social and cultural norms

rules that govern thoughts, beliefs, and behaviors. based on the values of a society

examples of social and cultural norms

acceptable body weights, food preferences, values on physical activity and health

changes to __________ and _________ can have a powerful effect on social and cultural norms and values over time and can align with the Dietary Guidelines

sectors and settings

what are individual factors? (according to the social-ecological model)

factors unique to the individual, such as age, sex, socioeconomic status, etc

how are professionals beneficial to individual factors?

can develop a healthy eating pattern tailored to their individual factors

factors that limit an individual's or family's capacity to choose a healthy diet

food access, household food insecurity, and acculturation

what is food insecurity?

when access to nutritionally adequate and safe food is limited or uncertain. can be temporary or persist over time.

how can professionals help acculturation?

can help individuals by recognizing cultural diversity and developing programs and materials that are responsive and appropriate to their belief systems, lifestyles and practices, traditions and other needs. prevents them from adopting unhealthy habits

multi-component changes

use a combination of strategies to promote behavior change

multi-level changes

those that target change at the individual level as well as additional levels, such as in community, school, and retail settings

adults need at least _____ minutes of moderate-intensity physical activity and should perform muscle-strengthening exercises on ___ or more days each week

150, 2

ages 6-17 need at least ____ min of physical activity per day

60 minutes

aerobic exercise

exercises that stimulate and strengthen the heart and lungs, thereby improving the body's utilization of oxygen

anaerobic exercise

intense enough to cause lactate to form. used to build muscle mass

Healthy Life Expectancy

The number of years a person is expected to live in good health

1. Heart Disease
2. Cancer
3. Stroke

top 3 leading causes of death in us

1. Accidents
2. Assault
3.Suicide

leading cause of death in us 15-24

Average healthy life expectancy in US

69.3 years

lifestyle behavior

Largest contributing factor affecting longetivity

Top 3 lifestyle contributors to premature death

1. Tobacco Use
2. Poor Diet
3. Lack of exercise

150

Minutes of moderate-intensity activity adults need per week

4 goals of healthy people 2020

1. Attain high quality, longer lives
2. Achieve health equity and improve health of all groups
3. Create physical and social environments that promote good health for all
4. Promote quality of life and health behaviors

Health

A state of complete physical, mental, and social wellbeing and not merely the absence of disease or infirmity

Wellness

an integrated and dynamic level of functioning oriented toward maximizing potential, dependent on self-responsibility

Health Promotion

helping people change their lifestyle, environment, and social norms to move toward a state of optimal health

7 dimensions of wellness

Physical, Intellectual, Emotional, Social, Spiritual, Occupational, Environmental

cardiorespiratory endurance, muscular strength, flexibility, muscular endurance, body composition

5 health related components of fitness

awareness, assessment, knowledge, self-management skills, motivation, support/opportunity, self responsibility

6 factors that influence growth in wellness

Self-efficancy

The amount of confidence an individual has in his or her own ability to progress even amid tempting situations

1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance

5 stages of change

Precontemplation

stage of change where you are not even considering to change and may be in denial. Barriers are greater than the benefits

Contemplation

stage of change when you are aware of the problem, but are ambivalent about changing. You are intending to or seriously thinking about changing behaviors, but have not made a commitment

Preparation

when you are on the verge of making a specific change and may be experimenting with small changes

Action

Actually taking action on behavior change and using strategies to resist temptations, cope with everyday challenges, and prevent relapse

Maintenance

To sustain your newly changed behavior. Must attain the new behavior from anywhere from 6 months to 5 years

How many days make a habit?

21 days

specific,measurable, attainable, reward, time-defined

SMART Goal stands for?

Physical Activity

Any movement, produced by skeletal muscle, that results in energy expenditure

Exercise

Planned, structured, and repeptitive bodily movement with the purpose of improving or maintaining one or more components of physical fitness or health

Physical Fitness

The ability of the body to function at optimal efficiency

Speed, power, agility, balance

skill related components of physical fitness

Cardiorespiratory endurance

Ability of the heart, blood vessels, and lungs to delvier oxygen to working muscles and essential nutrients during vigorous physical activity

Muscular Strength

Ability of the muscle to exert a maximum force against resistance

Muscular Endurance

Ability of the muscle to exert repeated force against resistance or to sustain muscular contraction

Flexibility

Movement of a joint through full ROM

Body Composition

The amount of body fat in proportion to fat free weight

5 Principles of Fitness Development

Progressive Overload, Specificity, Reversibility, Individual Differences, Cross Training

Progressive Overload

A gradual increase in physical activity, working a muscle group or body system beyond accustomed levels

Specificity

Only the muslces or body systems being exercised will show beneficial changes

Reversibility

Changes occurring with exercise are reversible, and the gradual fitness loss begins at 48 hours

Individual Differences

principle of fitness development where people vary in their ability to develop fitness components

Cross Training

principle of fitness development where you participate in 2 or more types of exercise in one session or alternate sessions for balanced fitness.

BMI equation

kg/m^2

Overweight classification for BMI

>25

Underweight classification for BMI

<18.5

lungs, heart, muscles

Factors that affect V02max

What does FITT stand for?

frequency, intensity, time, type

Target Heart Rate THR Calculation

(HR max- HR rest)*intensity+HR rest

Two joint types

Hinge
Ball and Socket

Static Stretch

Type of stretching of a low and controlled tension to hold

Dynamic Stretch

Type of stretching where the range of motion is achieved by quickly moving a limb to its limits

PNF partner stretching

utilizes inverse stretch reflex by GTO to relax the target muscle and allow for a greater stretch

weight control, weight gain, appearance, energy, athletic performance

benefits of resistance training

Cautions of resisitance training

Injury, no equipment barriers, hypertension, improper technique

Atrophy

when muscle fibers shrink in size

Hypertrophy

increase in fiber size of the muscle

3 types of RT (resistance training)

isometric, istonic, isokinetic

Isometric Exercise

Contraction without change in muscle length, little or no movement, used for people who are injured