Study Guide Outline

Chapter 1 – Basis for Wellness

9 Dimensions of Wellness

• The nine dimensions include physical, emotional, interpersonal (social), spiritual, intellectual, environmental, financial, occupational, and cultural wellness.

• Each dimension influences the others; for example, poor physical health can lead to emotional distress.

Public Health Trends

• Trends such as increased life expectancy due to advancements in medicine and public health initiatives.

• The impact of lifestyle changes, such as diet and exercise, on quality of life.

• Historical context: The role of vaccination programs in reducing mortality rates (Morbidity and mortality rates from common infectious diseases were much higher in the early 20th century).

Federal Organizations that Promote National Health

• Federal organizations like the CDC and NIH that monitor and promote public health trends.

• National Institutes of Health (NIH)

• Centers for Disease Control and Prevention (CDC)

Factors that Influence Wellness 

• Health habits

• Heredity/ family history

• Environment

• Access to health care

• Personal health behaviors (your personal behavior can tip the balance toward good health, even when heredity or environment is a negative factor).

Health Disparities

• Health disparities refer to differences (usually unjust) in health outcomes and access to healthcare among different populations.

• Health disparities are linked to social, economic, and/or environmental disadvantage as well as gender, race, age, etc.

SMART Goals for Health

• SMART stands for Specific, Measurable, Attainable, Realistic, and Time-frame specific.

• Ex: 'I want to exercise more,' a SMART goal would be 'I will walk for 30 minutes, five days a week for the next month.'

Chapter 2 - Stress

Stressors vs. Stress Responses

• Stressors are external events or conditions that trigger stress, while stress responses are the body's reactions to these stressors.

• Stressors: mental states or events that trigger physical & psychological reactions.

• Stress response: the reactions themselves.

Nervous and Endocrine Responses to Stress

• During stress, the sympathetic nervous system (activated when stimulated by exercise or experience pain, anger, fear) triggers the endocrine system.

• The endocrine system releases hormones like cortisol and adrenaline, which affect metabolism and immune response.

• Nervous system: the brain, spinal cord, and nerves (handles very short-term stress)

• Endocrine system: glands, tissues, and cells that help control body functions (releases hormones, helps prepare the body to respond to stress, and handles both acute and chronic stress)

Fight-or-Flight Reaction

• The nervous system activates the fight-or-flight response, preparing the body for immediate action.

• Physiological reaction (trigger physiological changes).

The Stress Curve

• The Stress Curve illustrates the relationship between stress and performance, showing that moderate stress can enhance performance while excessive stress leads to burnout.

• Example: Athletes often perform best under moderate stress conditions before competitions.

General Adaptation Syndrome

• Selye's general adaptation syndrome (GAS) suggests a predictable response pattern to all stressors; Eustress - brought on by a pleasant stressor and Distress - brought on by an unpleasant stressorGeneral Adaptation Syndrome (GAS) describes the body's three-stage response to stress: alarm, resistance, and exhaustion.

• Each stage has distinct physiological changes and implications for health.

• GAS highlights the body's adaptive mechanisms.

Managing Stress

• Develop healthy exercise and eating habits

• Learn to identify and moderate individual stressors

• Learn mindfulness (state of being present that is non-judgmental but rather accepting and aware of thoughts/emotions)

Chapter 3 - Psychological Health

Maslow’s Hierarchy of Needs

• Maslow's Hierarchy includes physiological needs (most important), safety/security,  love/belonging, self-esteem, and self-actualization, with examples for each level.

• Understanding this hierarchy helps in addressing psychological health by ensuring foundational needs are met first.

Self-Concept and Self-Esteem

• Self-concept refers to how individuals perceive themselves, while self-esteem is the value they place on that perception.

• High self-esteem is linked to better psychological health and resilience.

• A positive and well balanced self-concept fosters well-being.

Defense Mechanisms

• Defense mechanism: allow people to rearrange thoughts and feelings to resolve conflicts.

• Healthy mechanisms include sublimation and humor, while unhealthy ones include denial and repression.

• Example: A person using humor to cope with stress may have better psychological outcomes than one using denial.

Chapter 10 - Nutrition

Components of a Healthy Diet

• Essential components include proteins, fats, carbohydrates, fiber, vitamins, minerals, and water.

• Each component plays a vital role in bodily functions and overall health.

• Nutritional components and their functions:

USDA MYPLATE

• MYPLATE shows how to use the five food groups (dairy, fruits, grains, proteins and vegetables) at each meal.

• It emphasizes a balanced diet and healthy eating style focusing on variety, amount of food consumed and nutrition.

DASH Eating Plan

• The DASH (Dietary Approaches to Stop Hypertension) eating plan focuses on reducing sodium and increasing nutrient-rich foods.

• It is developed to help people control high blood pressure.

• Tailored with special attention to sodium, potassium, and other nutrients that affect blood pressure.

Dietary Challenges for Different Populations

• College students : Fast food and overconsumption issues.

• Pregnant woman: Nutrition for the pregnant woman and the developing fetus.

• Older adults: activity levels influence nutritional needs.

• Athletes: Meet increased energy requirements and additional fluid intake requirements.

• People with special health concerns: diabetes requires low sugars and high complex carbohydrates, high blood pressure populations must limit sodium.

Chapter 11 - Exercise

Benefits of Exercise

• Reduced risk of premature death

• Improved cardiorespiratory functioning

• More efficient metabolism and improved cell health

• Improved body composition

Exercise and Disease Prevention

• Exercise plays a crucial role in preventing cardiovascular diseases (group of conditions that affect the heart and blood vessels).

• Regular physical activity also reduces risk of Cancer, Osteoporosis (disease affecting bone density and strength), and type 2 diabetes.

Psychological and Emotional Impacts of Exercise

• Reduced anxiety and depression

• Improved sleep

• Reduced stress

• Enhanced self-esteem, self-confidence, and self-efficacy

• Enhanced creativity and intellectual functioning

• Increased work productivity

• Increased opportunities for social interaction

Exercise Terms:

• Physical Fitness - the body's ability to respond or adapt to the demands and stress of physical effort

• Cardiorespiratory Endurance - the ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity.

• Muscular Strength - the amount of force a muscle can produce with a single maximum effort.

• Flexibility - the ability of joints to move through their full range of motion.

• Body Composition - the proportion of fat-free mass (muscle, bone, and water) and fat in the body.

• Physical Activity - is any body movement carried out by the skeletal muscles that requires energy.

• Exercise - planned, structured, repetitive movements of the body intended to improve or maintain physical fitness.

Preventing and Managing Athletic Injuries

• Stay in condition

• Warm up thoroughly before exercising

• Use proper body mechanics

• Do not exercise when ill or overtrained

• Use the proper equipment

• Do not return to normal exercise program until the injury has healed.

• Care for injuries that may occur - R-I-C-E principle: Rest-Ice-Compression-Elevation.

Chapter 13 – Cardiovascular Disease

Major Forms of Cardiovascular Disease

• Atherosclerosis - form of arteriosclerosis or thickening/hardening of the arteries (plaques accumulate in artery walls).

• Coronary artery disease and heart attack

• Stroke

• Peripheral arterial disease

• Congestive heart failure

• Congenital heart defects

• Rheumatic heart disease

• Heart valve disorders

Risk Factors for CVD that CAN Be Changed

• Tobacco use

• High blood pressure or hypertension

• Prevalence

• Treatment

• High cholesterol

• Physical inactivity

• Obesity Diabetes

Risk Factors for CVD that CAN Be Changed

• Genetics

• Age

• Gender

• Race and Ethnicity

Protective Measures for CVD

• Eat heart healthy (decrease sat and trans fats, eat high fiber, reduce sodium and increase potassium, avoid excessive alcohol, and eat food rich in omega 3 fatty acids.

Chapter 14 – Immunity and Cancer

Definition of Cancer

• Cancer - abnormal and uncontrollable multiplication of cells or tissue that can lead to death if untreated.

Risk Factors for Cancer

• Risk factors for cancer: DNA, tobacco, diet, and environmental factors

Common Types of Cancers

• Common types of cancers: carcinomas (cells that cover body surfaces), sarcomas (connective and fibrous tissues), lymphomas (lymph nodes), and leukemias (blood-forming cell, bone marrow), each affecting different body tissues.

Common Types of Cancers

• Lung, colon and rectal, breast, prostate, female reproductive, skin, and testicular cancers.

Chapter 14 – Sexually Transmitted Infections

Overview of STIs

• Sexually transmitted infections (STIs) are infections that are mainly spread through sexual activity.

• Trends: In the U.S today, about 1 million people are living with Human immunodeficiency virus (HIV); 13-15% of these people are not aware of their HIV status

• Prevention methods include: abstinence and consistent condom use with all sexual acts.

Symptoms and Treatments of Major STIs