Personal and Community Health Online- PRCC 1213 Tessa Allen

physical wellness

Refers to the complete conditioning of the body; focusing on behaviors that support diet, exercise, sleep, and stress management.

emotional wellness

One’s ability to manage and express emotions in constructive and appropriate ways.

spiritual wellness

To identify your own purpose in life; to learn how to experience love, joy, peace, and fulfillment.

social wellness

The ability to interact effectively with other people and to develop satisfying relationships.

intellectual wellness

The ability to develop and enhance one’s knowledge and to have the capacity to question and evaluate information, and problem-solving skills.

environmental wellness

The impact your world has on your well-being; focuses on the condition and livability of the planet.

occupational wellness

One’s ability to achieve a balance between work and leisure in a way that promotes health, a sense of personal satisfaction.

Which of the following is a lifestyle-related factor that can help prevent a non-communicable disease such as heart disease and diabetes?

Participating in moderate-intensity exercise 3-5 days per week.

Identify the 7 dimensions of wellness.

Social

Spiritual

Mental/Intellectual

Occupational

Physical

Emotional

Environmental

Which of the following activities is most likely to develop cardiorespiratory endurance?

Cross-country skiing

Which of the following increases the incidence of chronic lower respiratory disease (CLRD)?

Exposure to certain types of industrial pollution

DNA and RNA are mostly found in the ____ of each cell.

nucleus

What is defined as the ability of the heart, lungs, and blood vessels to supply oxygen to the cells to meet the demands of prolonged physical activity?

Cardiorespiratory endurance

Research indicates that individuals 10 to 30 or more pounds overweight during middle age (30 to 49 years old) lose about how many years of life expectancy?

3 years

Differentiate between nonresponders and responders to exercise and define the principle of individuality.

Nonresponders show no or very little signs of improvement when physical activity is started., Responders have an increase in VO2max when starting a training program., The principle of individuality is a training concept that states that genetics plays a major role in individual responses to exercise training and that these differences must be considered when designing exercise programs for different people.

According the National Institute of Health (NIH), most back pain goes away on its own in a few weeks.

True

What are SMART goals?

Goals that are specific, measurable, acceptable, realistic, and time specific

Which vitamin is created in the body by intestinal bacteria?

K

How does the body respond to stress? Explain the physiological and chemical processes in the body.

(Answers will vary)The body responds to stress with a rapid-fire sequence of physical changes known as the fight-or-flight response. This stimulation originates in the hypothalamus and the pituitary gland in the brain. The hypothalamus activates the sympathetic nervous system and the pituitary activates the release of catecholamines (hormones) from the adrenal glands. These hormonal changes increase heart rate, blood pressure, blood flow to active muscles and the brain, glucose levels, oxygen consumption, and strength – all necessary for the body to fight or flee. In cases of both fight and flight, the body relaxes and stress dissipates. If the person is unable to take action, however, the muscles tense and tighten instead.

Which exercise is a recommended alternative form of jogging for injured people, those with chronic back problems, and overweight individuals?

Deep-water jogging

Good muscular fitness is a very important component of physical fitness in the older-adult population.

True

What is the first step when estimating your daily energy requirement?

Determine your estimated energy requirement (EER).

List five tips to increase daily physical activity.

• Use a fitness tracker to count daily steps, mileage, total activity time, and estimated calories used through physical activity.

• Walk while doing errands.• Get on or off the bus several blocks away from your destination.

• Park the car farther away from your destination.

• At work, walk to nearby offices instead of sending emails or using the phone

.• Walk or stretch a few minutes every hour that you are at your desk.

What is defined as the ability to change body position and direction quickly and efficiently?

Agility

Which of the following foods is a good source of fiber?

Bulgur

How often during a fitness program should you repeat body composition measurements to monitor changes in lean and fat tissue?

Once a month

Spot reducing is an effective way of exercising a certain body part to reduce fat in that specific area.

False

Almost 80% of deaths from cardiovascular disease and cancer could be prevented adhering to a healthy lifestyle.

True

Which disease has climbed dramatically in the United States in parallel step with the incidence of obesity?

Diabetes

Jaden is said to be a Type B individual. Which of the following characteristics does she likely exhibit?

Casual and relaxed

Lean body mass (LBM) equals body weight (BW) minus fat weight (FW).

True

How much physical activity, including time spent exercising, do most people require per day for proper weight management?

60-90 minutes

The daily values for nutrients and food components are based on a 1,500-calorie diet.

False

Which of the following do many people consider the ultimate aerobic exercise because it requires vigorous lower- and upper-body movements?

Cross-country skiing

Which fat constitutes more than 90% of the weight of fat in foods and more than 95% of the stored fat in a human?

Triglycerides

This eating disorder involves the consumption of large amounts of comfort and junk food to counteract negative emotions.

Emotional eating disorder

In the context of fitness as preventive medicine, the main emphasis of a fitness program should be on what components?

All health-related components

Adults should do muscle-strengthening activities that involve all major muscle groups at least how often per week?

2 days

Which type of vegetarian eats no animal products at all?

Vegan

The Institute of Medicine of the National Academy of Sciences recommends that people trying to manage their weight accumulate how many minutes of moderate-intensity physical activity most days of the week?

60

Improving cardiorespiratory endurance through aerobic exercise and avoiding excessive daily sitting has perhaps the greatest impact in reducing the overall risk for cardiovascular disease.

True

Explain how physical activity helps reduce stress.

(Answers will vary), By engaging in physical activity, you are able to reduce muscular tension and eliminate the physiological changes that triggered the fight-or-flight mechanism. Further, during vigorous aerobic exercise lasting 30 minutes or longer, morphine-like substances referred to as endorphins are thought to be released from the pituitary gland. These substances not only act as painkillers but also seem to induce the soothing, calming effect often associated with aerobic exercise. Research has also shown that moderate-intensity exercise has an immediate effect on a person’s mood, and the effects last up to 12 hours following the activity. Thus, exercise mitigates the daily stress that leads to mood alterations. Exercise is free and easily accessible to everyone. Pick an activity you enjoy and use it to combat stress, blue moods, anxiety, and depression.

In a typical male or female, 25% of body mass is other tissues in the body.

True

What is the primary objective of meditation?

Gain control over one’s attention by clearing the mind and blocking out the stressor(s) responsible for the higher tension

There is a part of the brain where habits form and are activated by pleasurable, rewarding events. What does the brain do after it memorizes these events?

It helps the individual to seek opportunities to experience those events in the future.

Which food most likely contains trans fatty acids?

Cake mixes

People who do not manage their time properly can experience chronic stress, fatigue, despair, discouragement, and illness.

True

Which of the following is likely to be the most stressful event in a person’s life?

Death of a child

The keto diet is a recommended diet for individuals with diabetes.

False