PE Final

How many americans are overweight

1/3 - 1/2

What BMI is considered overweight

25-29.99999

What percent of americans are obese

18-20%

What BMI is considered obese

30 or more

What continent is leading the rise of overweightness and childhood obesity

North America

What is your basal metabolic rate

How many calories you need to support you body right now

7 causes for weight gain

Genetics, eating too much, different metabolic rates, lifestyle, age, diet, gender

What gender gains more weight

Women

How much weight should you lose per week

1 lb

What is the grapefruit diet

Myth that eating a single food burns fats. It deprives your body of essential nutrients

What is the problem with a liquid diet/meals

Malnurishment

Why is high protein diet not a good diet

It affects the absorption of other nutrients, kidney and liver problems, high cholesterol

What is wrong with diet pills/appetite supressents

They can be addictive

The 4 weight watching groups you can join

Weight watchers, tops, Jenna craig, nutriasystem

What is wrong with weight watcher groups? What should you do instead?

Expensive. Just find someone you know

What is yo-yo dieting

Losing weight and regaining. 90-95% of people will regain weight in 1 year.

What is the issue with binging and purging / anorexia

Ulcers, BP issues, tooth and gum erosion, infertility, death

who should you lose weight for

Yourself

At what point should you consider losing weight

If you are 10 pounds overweight

What can being overweight lead to

Heart disease, diabetes, stroke, cancer

What are physiological reasons to overeat

Boredom, habit, stress, lonely, rewarding, social, etc.

What is a set point

A predetermined set weight that is hard to go below. Many scientists believe that if you go below this, you will gain this weight again. But can gain weight for a new set point.

What burns calories faster: muscles or fat

Muscles

10 ways to manage your weight

3 meals/day, change behavior, gradual, vary foods, eat proper servings, reduce fat in foods, read nutrition labels, 8 glasses of water, increase physical activity.

What is health

Physical, mental, and social wellbeing. Not just the absence of disease, but also the ability to recover and bounce back.

What are factors for good health

Genetics, environment, relationships, education

What is wellness

Constant and deliberate effort to stay healthy and achieve highest potential

What are the chronic disease stats for deaths and health care costs

7/10 deaths in US adults, 85% of healthcare costs

what are some leading chronic diseases leading to death?

Heart disease, cancer, high BP, strokes, diabetes, obesity

What 4 leading chronic diseases are diet related

Heart disease, cancer, strokes, diabetes

What is a risk factor

Condition or behavior proportional to disease (like smoking). Persists over time`

What percent of people are physically inactive

50%

What time is considered physically inactive

less than 20+ minutes of activity

What percent of people are obese/overweight

60%

What are some chronic risk factors

Increased salt, sugar, and fat, and decreased fruits

What does a good diet contain

more veges, fruits, whole grains. Less sweets, sugar, and red meat. Balanced energy and activity

What reduces the risk for heart disease

More physical activity and a good diet

General standards for exercising

30+ minutes 5-7days/week.

What can exercise be

Cardio, strength, flexibility

Is increased body fat a risk factor

Yes

Why may people have increased body fat

Behavior, genetics, diet, lifestyle

What is cholesterol otherwise known as

Blood lipids

What is LDL

Low density lipids

What is HDL

High density lipids

How many mg/deciliter do we want of cholesterol

200

Why is HDL cholesterol good

It removed cholesterol and prevents plaque buildup

What are cancer risk factors

Diet and tobacco use

How many years does tobacco take off of your life

15 years

What to know about accident prevention

Leads to a better quality of life, most happen close to home

Why are todays drugs worse

They are stronger and more addictive with increased risk.

What is substance abuse

Chemical dependence - a serious form of addiction

How many drinks per day can women have?Men?

1 drink/day, 2 drinks/day

What does alcohol do to the body

Decreases judgement, visual and hearing, reaction time and concentration

What percent of 21-25 year olds abuse alcohol

70%

How many yearly deaths are due to excessive drinking

79,000

What is one of the biggest health related drug problems

Alcohol

What to know about lifestyle choices

They are lifelong commitments! Make good choices now

What does increased wellness lead to

Increased health, QOL, longer life, well being

7 dimensions of wellness

Social, emotional, occupational, intellectual, environmental, spiritual, physical

10 lifestyle habits

be active, no tobacco, healthy diet, good BMI, sleep 7-8 hours, less stress, more exercise, less alcohol, good relationships, and avoid unnecessary risks (environment/physical)

One of the most common health problems we face today

Stress

What is stress

Body's emotions and physiological response to any situation that is new, threatening, frightening, or exciting

What does stress do

Prepares you to react to the stressor

The problem is not the stress but...

The way we react to the stress

What determines whether our stress is positive or negative

Our reaction

Do we all react the same way to a stressor?

No

Eustress

Positive stress

Distress

Negative stress

Homeostasis

Physiological balance that the body attempts to maintain by constantly reacting to external forces

What disrupts homeostasis

Stress

General adaptation syndrome

A model that explains the body's adaptation to sustained stress

What are 3(-4) factors to general adaptation syndrome

Alarm reaction, resistance, exhaustion and recovery

What are health conditions caused by chronic stress (8)

Heart disease, hypertension, ulcers, sleep disorders, diabetes, asthma, depression, migraines

Besides life events, what is another way to bring on stress

A result of behavior patterns

What is a type A person

Hard driving, overambitious, aggressive, hostile, competitive, self-motivated

What is a type B personality

Calm, casual, relaxed, easygoing, don't set deadlines

Which type of person had a higher risk for coronary disease? Why?

Type A. Anger and hostility

What is a type C person

As high stressed as Type A but lower risk for disease, equivalent to that of Type B

5 keys to success for Type C Performances

Commitment to what they're doing, confidence in work, constant control of actions, enjoy work, top physical condition to meet mental and physical demands

What kind of lifestyle is not conductive to wellness

The "Hurry Up" Lifestyle (lack of time)

Who are good time managers

Healthy and successful people: work smarter not harder

5 steps to time management

Find time killers, set goals, identify and prioritize goals, use a planner, take 10 minutes a day to evaluate yourself

9 time management skills

Delegate, say no, protect against boredom, plan for disruptions, get it done, eliminate distractions, set time aside for unscheduled projects, plan time for yourself, reward yourself

How does the body respond to stress

It activates the fight or flight mechanism

What should you do when you identify the stressor

Identify symptoms and remove the stressor

Different relaxation techniques

Physical activity, progressive muscle relaxation, autogenic training.

What is the best relaxation technique

Whatever works best for you!