Sophomore Wellness 1st Semester Final Review / 2023-2024

health literacy

The capacity to learn and understand basic health information and services in order to make
appropriate health decisions.

What are some personal habits that promote a healthy lifestyle?

Regular exercise, healthy eating, plenty of sleep, proper hygiene, healthy coping mechanisms, refraining from alcohol and drug use, etc.

Physical wellness

exercise, healthy diet, proper sleep

Mental wellness

education, knowledge, decision making

Social wellness

friendships, relationships, communication skills

Emotional wellness

personal feelings, anger, love, fear, jealousy

Spiritual wellness

culture, personal beliefs, morals, values

DECIDE Technique -- D (first one)

Define the problem

DECIDE Technique -- E

Examine the alternatives

DECIDE TECHNIQUE -- C

Consider the consequences

DECIDE Technique -- I

Identify your values

DECIDE Technique -- D (second one)

Decide and act

DECIDE Technique -- E

Evaluate your decision

Mindfulness

A mental state achieved by focusing one's awareness on the present moment while accepting
one's feelings

S.M.A.R.T. goal

Specific, Measurable, Attainable, Realistic, Timely

What are some effective ways to cope with stress?

Reading, baking, exercising, going for a walk, listening to music, watching your favorite show or
movie, art work, playing an instrument, etc.

What is categorized by a prolonged feeling of helplessness, hopelessness, and sadness?

Depression

What is the most common of mental disorder?

anxiety disorders

binge eating disorder

an eating disorder characterized by compulsive overeating (most common eating disorder)

bulimia nervosa

an eating disorder characterized by binge eating followed by purging

anorexia nervosa

an eating disorder in which an irrational fear of weight gain leads people to starve themselves

schizophrenia

a chronic brain disorder with symptoms that include delusions and hallucinations

bipolar disorder

severe mood swings between major depressive episodes and manic episodes

Five stages of grief

1. Denial
2. Anger
3. Bargaining
4. Depression
5. Acceptance

Maximum heart rate

220 - your age

Target heart rate zone

60%-80% of your maximum heart rate

aerobic exercise

involves continuous movement fueled by oxygen from the air you breathe.

anaerobic exercise

involves short bursts of high-intensity movement fueled by energy stored in your muscles

aerobic exercise examples

running, swimming, biking

anaerobic exercise examples

sprinting, lifting weights

muscular strength

the amount of force a muscle can produce with a single maximum effort

muscular endurance

the ability of your muscles to perform physical tasks over a period of time without tiring

FITT principle

Frequency, Intensity, Time, Type

What is HIIT training?

High Intensity Interval Training involves repeated bouts of high intensity effort followed by varied recovery times

static stretching

a technique in which a muscle is slowly and gently stretched for 15-30 seconds

dynamic stretching

Stretching that involves moving the joints through their full range of motion to mimic a movement used in a sport or exercise to increase joint flexibility, core temp and circulation