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.