HOSA HEALTHY LIFESTYLE FINAL EXAM

What are antioxidants?

compounds that come to the aid of every cell in the body that faces an ongoing barrage of damage because of the normal aging and oxygenation.

Phytochemicals

plant chemicals that are associated with the prevention and treatment of at least 4 of the leading causes of death in the US

According to the Dietary Guidelines for Americans 2015-2020, whats a healthy eating plan:

* Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products

* Includes lean meats, poultry, fish, beans, eggs, and nuts

* Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars

* Stays within your daily calorie needs

Other possible food sources that can help regulate weight management

Fresh, Frozen, Canned Fruits/Veggies, Calcium rich foods

Name some Calcium rich foods

Almonds, Oranges, Milk, Kale, Spinach, Broccoli and Okra.

How can you monitor your calorie intake?

nutrition labels and portions

What is the average calorie intake for women?

8,400 kj, (2,000 KCAL)

What are some good low calories?

most veggies, fruits, shrimps/prawns, chicken, and grains

Name some healthy drinks to go along with low calorie meals.

Water, Vitamin Water, Hain Celestial, and Bai

Name some good low calorie foods

Veggies, fruits, shrimp, chicken, and grains.

What are some factors that healthy eating can prevent:

*Heart disease

*Type 2 diabetes

*High blood pressure

*Some types of cancer

*Osteoporosis (bone loss)

Percentage of obese adults in the United States?

33.8%

What percentage of children and adolescent in the US are obese?

17.% (12.5)

What is the amount of daily exercise recommended?

75 minutes

What is the amount of weekly exercise recommend?

150 minutes

How can family history effect your healthy lifestyle?

It can affect your ability to perform certain activities that can help you healthy living

What are some foods that can help prevent heart disease and stroke?

Eat more fruits and veggies.Choose whole grains. Try brown rice instead of white. Switch to whole wheat pasta.Choose lean proteins like poultry, fish, beans, and legumes.Cut down on processed foods, sugar, salt, and saturated fat.

What is the amount of time you should aim to do moderate exercise?

2 and half hours

How much water should we drink daily?

8 cups

What is a good diagram to follow in order to know what foods are healthy and unhealthy?

Food Healthy Triangle

Along with eating healthy and exercising what is something that could be done to improve your chances in daily life?

Getting adequate amounts sleep, 8-10 hrs

What is one meal that could significantly help you be more efficient throughout the day?

Breakfast

What is a daily factor that should be executed to improve and help in not only healthy living but regular living?

Good hygiene

What should you do in order to get the best results in weight lose and healthy living in general?

Creating a plan customized for you and your likes, and any recommendation your doctor may have.

What are benefits of eating healthy and exercise?

You will be able to live a long, healthy, and efficient life.

Define healthy life expectancy

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

Top 3 Leading Cause of death in the US

1. Heart Disease

2. Cancer

3. Stroke

Leading cause of death in the US (15-24)

1. Accidents

2. Assault

3. Suicide

Average healthy life expectancy

69.3

lifestyle behavior

Largest contributing factor affecting longevity

Top 3 lifestyle contributors to premature death

1. Tobacco Use

2. Poor Diet

3. Lack of exercise

Minutes of moderate-intensity activity adults need per week

150

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

Define health

a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity

Define 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

5 health related components of fitness

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

6 factors that influence growth in wellness

Awareness, Assessment, Knowledge, Self-Management Skills, Motivation, Support and Opportunity, Self- Responsibility

Self-efficacy

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

5 stages of change

1. Precontemplation

2. Contemplation

3. Preparation

4. Action

5. Maintenance

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

How many days make a habit?

21 days

Female Athlete Triad

Life-threatening syndrome to female athletes that includes disordered eating, amenorrhea, and osteoporosis

Isokinetic Exercise

Speed of movement is controlled with muscle exercise

Valsalva maneuver

Holding your breath while straining against a closed epiglottis

oligomenorrhea definition

Infrequent or irregular menses

Amenorrhea

absent of menses for women