HE ED 110

1. What is health?: the absense of disease/ injury in the body and mind

2. What are the 3 models of health?:

• - medical model

• - holistic model

• - wellness model

3. 3 key factors to wellness:

• 1. The total individual

• 2. The dynamic, directional progress toward a higher potential of functioning

• 3. Functioning and adapting for daily living and in times of crisis

4. Medical Model: The absence of disease and the presence of high levels of functioning

5. Holistic Model: considers mental, physical, and social wellness

6. Wellness Model: views health as a spectrum: ever-changing and a process force

7.The Medicine Wheel (4 points):

• 1. Spiritual

• 2. Mental

• 3. Physical

• 4. Emotional

8. Social Determinants (14 points):

• 1. Income

• 2. Education

• 3. Job Security

• 4. Early Childhood Development

• 5. Food Insecurity

• 6. Housing

• 7. Gender

• 8. Social Safety Network

• 9. Employment and Conditions

• 10. Social Exclusions

• 11. Aboriginal Status

• 12. Race

• 13. Health Service

• 14. Disability

9. What are the 6 ways to overcome social determinants?:

• 1. Social inclusion

• 2. Promoting full employment, Job security, and healthy working conditions

• 3. Protecting access to health care

• 4. Protecting public education

• 5. Ensuring adequate housing and food

• 6. Reducing incomes disparities

10. What is Wellness?: Optimal health and vitality, encompassing all the dimen-

sions of well-being

11. 9 dimensions of wellness: Physical, emotional, intellectual, environmental, in-

terpersonal, spiritual, cultural, financial, occupational

12. Physical wellness components: Eating well, excersising, avoiding harmful

habits, practicing safer sex, recognizing disease symptoms, regular

13. Emotional wellness components: Optimism, trust, self-esteem, self-accep-

tance, ability to understand and accept one's feelings, ability to share feelings with

others

14. Intellectual wellness components: Openness to new ideas, capacity to ques-

tion, ability to think critically, motivation to master new skills, sense of humour,

creativity, curiosity, lifelong learning

15. Interpersonal wellness components: Communication skills, capacity for inti-

macy, ability to establish and maintain satisfying relationships, ability to cultivate a

support system of friends and family

16. Cultural wellness components: Creating relationships with those who are

different from you, maintaining and valuing your own cultural identity, avoiding

stereotyping

17. Spiritual wellness components: Capacity for love, compassion, forgiveness,

altruism, joy and fulfillment, caring for others, sense of meaning and purpose, sense

of belonging to something greater than oneself

18. Environmental wellness components: Having abundant clean and natural

resources, maintaining sustainable development, recycling whenever possible, re-

ducing pollution and waste

19. Financial wellness components: Having a basic understanding of how money

works, living within one's means, avoiding debt especially for unnecessary items,

saving for the future and for emergencies

20. Occupational wellness components: Enjoying what you do, feeling valued by

your manager, building satisfying relationships with co-workers, taking advantage of opportunities to learn and be challenged

21. Primary care prevention: Actions taken before illness or injury

22. Secondary care prevention: Early action to intervene to eliminate or reduce injury/illness

23. Tertiary care prevention: Treatment after injury/illness (more traditional)

24. Health promotion: "Process of enabling people to increase control over their health"

25. What are 2 points about lifestyle management?:

• Cultivate healthy behaviours

• overcome unhealthy behaviours

26. What is a fact about behaviour change?: It is slow, deliberate,time-consuming, and difficult

27. 4 points on How to make decisions:

• set priorities

• inform yourself

• consider all your options

• tune in to your intuitive feelings

  
  

  I'm a Student:

  I - Inform yourself

  C - Consider all your options

  T - Tune in to your intuitive feelings

28. What are the seven points of the Transtheoretical Model for behaviour change?:

• 1. Pre-contemplation

• 2. Contemplation

• 3. Preparation

• 4. Action

• 5. Maintenance

• 6. Termination

• 7. Relapse

  1. Please

  2. Can

  3. People

  4. Act

  5. Mindfully

  6. To

  7. Recover

29. Precontemplation: no intention of changing behavior

30. Contemplation: Recognize that they need to make a change

31. Preparation: Thinking about taking action and have started planning

32. Action: Actually making the change to the new behaviour

33. Maintenance: Continuing with the new behaviour

34. Termination: Behavior becomes engrained into daily living

35. Relapse: Discontinuing the behavior change

36. What should you do when it comes to relapse?:

• - plan for it

• -don't give up

• -forgive yourself

• - look at the positives

• -move on

37. What to monitor when monitoring your behaviour: Who, what, where, when, how

38. What does SMART stand for?: Specific, Measurable, Attainable, Realistic, Timely

39. What are the 3 factors influencing change?: predisposing, enabling, reinforcing

40. Self-efficiency: the belief that you can change

41. Mental health: the capacity to think, feel, and behave in ways that contribute to

our ability to enjoy life and manage challenges; as well as the presence of wellness

and the absence of mental illness

42. Characteristics of good mental health: Feel good about themselves, Feel

comfortable with other people, Manage stress, Choose positive outlook, Meet de-

mands of life, Deal with challenges, Many more.

43. what are the aspects of psychosocial health?: Emotional (feeling), Social

(relating), Spiritual (being, Intellectual (thinking)

44. Intellectual health (thinking): values, beliefs, attitudes, thinking, rational, ability

to cope, resiliency, dictate appropriate behavior

45. Emotional health (feeling): complex (we can't control the emotions but we can

control the way we act), subjective (different for everyone), asks how we handle

stressful situations

46. Interpersonal/social health (relating) 2 key factors: Social bonds, social supports

47. social bonds: connectedness and belonging

48. social supports: expressive, are structured or tangible (able to touch) like the

campus food bank

49. spiritual health (being): guiding beliefs, values, and principles that give you a

sense of meaning, purpose, strength, hope, and connectedness

building spiritual intelligence

50. Maslow's Hierarchy of Needs (bottom to top): physiological needs, safety and

security, love and belonging, self-esteem, self-actualization

Physiological needs, safety and security, love and belonging, self-esteem, self-actualization can be remembered using the mnemonic "Please Stop Liking Some Silly Stuff." Each word corresponds to the first letter of each stage in the hierarchy of needs by Abraham Maslow.

51. physiological needs: breathing, food, water, shelter, clothing, sleep

52. what dimension of wellness do physiological needs fall under?: physical wellness

53. safety and security: health, employment, property, family, and social stability

54. what dimension of wellness does safety and security fall under?: environ-

mental, occupational, and financial wellness

55. love and belonging: friendship, family, intimacy, sense of connection

56. what dimension of wellness does love and belonging fall under?: interper-

sonal relationships and cultural wellness

57. self-esteem: confidence, achievement, respect of others

58. what dimension of wellness does self-esteem fall under?: environmental

and intellectual wellness

59. self-actualization: morality, creativity, problem-solving, acceptance

60. what dimension of wellness does self-actualization fall under?: spiritual

wellness

61. what are the 6 aspects of self-actualization?: realism, acceptance, autonomy,

authenticity, capacity for intimacy, creativity

62. realism: being objective to the world, seeing things how they indeed are without

bias or skewed perspectives

63. acceptance: feeling good about oneself no matter what

64. autonomy: behaviors are independently directed

65. authenticity: most genuine self

66. capacity for intimacy: closeness with others

67. creativity: comfortable being uncomfortable

68. psychological disorders: alterations in thinking, mood, or behavior associated

with significant distress, dysfunction, and impaired functioning

69. anxiety disorders: disproportional fear, not directed towards any specific threat

stressors can lead to physical symptoms and can result in somatization

70. Somatization: the expression of psychological distress through physical symptoms

71. general anxiety disorder (GAD): excessive uncontrollable worries

72. obsessive-compulsive disorder (OCD): intrusive thoughts and performing of habitual behaviors

73. phobias: persistent fear of objects or situations

74. social phobia: fear of being seen in public

75. panic disorder: severe anxiety attacks with physical symptoms

76. post-traumatic stress disorder: reliving traumatic events

77. behavioural addictions: a maladaptive and persistent behavior despite negative consequences

78. 6 strategies to manage anxiety:

• - creation of more rational ways of thinking

• - manage physical response

• - rehearsing success

• - become physically active

• - ask for help

79. mood disorders: emotional disturbances that are intense or persistent enough to affect normal functioning

80. mania: excessive elation, irritability, talkativeness, etc

81. bipolar: alternating periods of depression and mania

82. schizophrenia: disturbance in thinking and perceived reality

83. depression: A prolonged feeling of helplessness, hopelessness, and sadness

84. endogenous depression: within self or biochemical cause of depression

85. exogenous depression: external stressor or trauma that causes depression

86. demoralization: weakness in discipline or spirit

87. suicide: principle danger of severe depression

88. what does TALK stand for in regards to seeking help?:

• Tell someone

• Ask if someone is considering- be direct

• Listen- encourage the person to talk

• Keep safe- seek help

89. what are the 4 stages of developing stigmas?:

• 1. labeling with a condition

• 2. stereotyping with a disorder

• 3. creating a division with superiority

• 4. discriminating based on their label

90. Stress: the internal state of arousal; homeostasis

91. two components of stress: stressor and stress response

92. stressor: an event or situation that causes stress

93. stress response: the physical and emotional reactions to a stressor

94. eustress: positive stress that results in positive changes

95. distress: negative stress that results in negative changes

96. central nervous system: brain and spinal cord

used for communication

97. peripheral nervous system 2 categories: somatic and autonomic

98. somatic nervous system: voluntary control

99. autonomic nervous system: automatic control (control of organs)

100. 2 categories of autonomic nervous system: sympathetic and parasympathetic

101. sympathetic nervous system: fight or flight

102. parasympathetic nervous system: rest and digest

103. endocrine system: release of hormones and chemical messengers

104. cortisol: steroid releases nutrients from the body (stress hormone)

105. Epinephrine: adrenaline; impacts organs (sweating)

106. General Adaptation Syndrome (GAS): disruption in homeostasis means an

adaptive response

107. what are the 3 stages of GAS?:

• 1. Alarm

• 2. Resistance

• 3. Exhaustion

108. Alarm stage GAS: the autonomic nervous system prepares the body for a flight

or freeze response, administered within the endocrine system

109. what happens to the brain in the alarm phase of GAS?: brain floods with

endorphins to block pain

110. what happens to sight in the alarm phase of GAS?: pupils dilate for more

sensitive vision

111. what happens to hearing in the alarm phase of GAS?: hearing becomes

more sensitive

112. what happens to breathing in the alarm phase of GAS?: breathing quickens

mucous membranes shrink to allow for easier airflow from nose/throat to lungs

bronchi dilate to allow more air into lungs

113. what happens to the spleen in the alarm phase of GAS?: it releases more

red blood cells to meet oxygen demands and replace blood cells lost from injury

114. what happens to voluntary skeletal muscles in the alarm phase of GAS?-

: they tense up, readying them for action

115. what happens to the digestive system and bladder in the alarm phase of

GAS?: digestive system halts and the bladder may release

116. what happens to the heart rate and blood pressure in the alarm phase of

GAS?: heart rate and blood pressure rises

117. what happens to the adrenal glands in the alarm phase of GAS?: they

produce cortisol and epinephrine

energy is harnessed from the adrenal glands, sending fat into the blood removing

fat from storage

118. resistance stage GAS: PNS kicks in to help the body return to homeostasis

rest and digest

if the stressor persists, the body will adjust by prolonging the SNS creating a new

heightened normal

119. exhaustion stage GAS: fatigued state when energy is deprecated

if the stressor is not removed and homeostasis is not restored, it can lead to lower

levels of functioning

120. what happens when we have long-term chronic stress?: can lead to

burnout and a breakdown

121. Allostatic load: long-term effects of the stress response due to cortisol

122. what disease can allostatic load lead to?: increased susceptibility to CVD,

hypertension, obesity, lowered immune response, or accelerated aging

123. defense mechanisms of stress (PPRRDHS):

• Projection

• Passive aggressiveness

• Repression

• Rationalization

• Displacement

• Humor

• Substitution

124. projection as a defense mechanism: reacting to impulses as if they are outside of one self

125. repression as a defense mechanism: expelling an unpleasant feeling

126. passive-aggressive behavior as a coping mechanism: covertly expressing hostility

127. displacement as a coping mechanism: shifting your feelings towards someone else

128. substitution as a defense mechanism: deliberately replacing a difficult goal

129. humor as a defense mechanism: finding something funny in unpleasant situations

130. 2 ways stress can be mediated?: reframing, social support

131. reframing: finding a new or creative way to think about a stressor that reduces its threat

132. social support: having people to talk to can help manage stress

133. progressive relaxation: squeezing muscles as tightly as possible then relac-

ing them slowly

134. visualization: Formation of mental visual images.

135. meditation: the focusing of attention to clear one's mind and produce relaxation

136. mindfulness: doing any activity with mindfulness and presence focusing on

breathing and allowing thoughts to come and go

137. resilience: traits that protect from threat or harm

138. what type of mindset does resilience require?: a growth mindset

139. what are the 3 fundamental characteristics of resilience?:

• self-esteem

• optimism

• manage moods

140. self-esteem in regard to resilience: positive thinking, talking, and behaving

141. optimism regarding resilience: anticipate the best possible outcome

142. manage moods in regards to resilience: can skew our perception

143. what does a growth mindset focus on?: result vs. journey

144. fixed mindset beliefs:

• skills and intelligence are set

• not in control of your abilities

• skills are born

145. growth mindset beliefs:

• skills and abilities are developed

• in control of your abilities

• skills are built

146. resilience for mental health:

• happiness

• laugh

• stay active

• sleep enough

• develop autonomy

• be assertive

• be responsible

147. building resilience to stress:

• use a calendar

• make a plan

• keep a time log

• be strategic

• prioritize

• stay organized

148. societal and environmental resilience:

• capacity to navigate and negotiate

• for the resources we need to do well

• - safe spaces

• - resources

• 
  

149. four steps to go through when presented with a challenge:

• 1. maintain a growth mindset

• 2. feeling pain

• 3. be objective

• 4. framing as an opportunity

150. what is an alternative definition of resilience: the ability of human groups/communities to cope with adversity

151. maintaining resilience (energize): adequate sleep, nutrition, exercise

152. maintaining resilience (connection): social and interpersonal

153. maintaining resilience (challenge yourself): intellectual

154. maintaining resilience (express yourself): emotional

155. maintaining resilience ("me time"): spiritual

156. nutrition: relationship between physiological function and elements of food

157. essential nutrients: macronutrients, micronutrients, water

158. how many calories/gram in protein?: 4 calories/gram

159. how many calories/gram in carbohydrates?: 4 calories/gram

160. how many calories/gram in fats?: 9 calories/gram

161. protein function: form important parts of bone, blood, enzymes, and some

hormones, and cell membranes; repair tissue; regulate water and acid-base balance;

help in growth; provide energy

162. carbohydrates function: supply energy to cells in brain, nervous system, and

blood; supply energy to muscles during exercise

163. fats function: supply energy; insulate, support, and cushion organs; provide

medium for absorption of fat-soluble vitamins

164. vitamins function: Promote (initiate or speed up) specific chemical reactions within cells

165. minerals funtion: help regulate body functions; aid in the growth and mainte-

nance of body tissues; acts as a catalyst for release of energy

166. water function: Makes up 50-60% of body weight; provides medium for chemi-

cal reactions; transports chemicals; regulates temperature; removes waste products

167. calories: a unit of measure that indicates the amount of energy obtained from

a particular food

168. average caloric intake (sedentary): women: 1900, men: 2500

169. average caloric intake (low active): women: 2100, men: 2700

170. average caloric intake (active): women: 2350, men: 3000

171. how many calories/gram in alcohol?: 7 calories/gram

172. what percent of calories-out come from basal metabolic rate?: 65-70%

173. what percent of calories-out come from digestion?: 10%

174. what percent of calories-out come from movement by physical activity?:20-30%

175. Daily recommended intake of protein: 10-35%

176. what are the essential amino acids?: histidine, isoleucine, leucine, lysine,

methionine, phenylalanine, threonine, tryptophan, valine

"His Ice Cream Left Lit Many People Thirsty, Tired, and Very"

177. what is a complete protein?: contains all 9 essential amino acids

178. what is an incomplete protein?: proteins that are lacking one or more of the

essential amino acids

179. what are some sources of complete protein?: fish, poultry, eggs, beef, pork,

dairy, whole soy sources

180. what are some sources of incomplete protein?: nuts, seeds, beans, whole

grains, tofu, (mostly plant-based sources)

181. what are carbohydrates stored as?: glycogen

182. daily recommended intake of carbohydrates: 45-65%

183. simple carbohydrate: A monosaccharide or disaccharide

184. complex carbohydrate: A long chain, or polymer, of simple carbohydrates

185. refined carbohydrates: foods that underwent processing just the endosperm

186. unrefined carbohydrates: unprocessed carbs

187. saturated fatty acids: solid at room temperature

animal products

188. mono and polyunsaturated fats: liquid at room temperature plant sources

189. hydrogenation: The process of converting unsaturated fats to saturated fats by adding hydrogen

190. fish: polyunsaturated fat

191. fiber: non-digestible carbohydrates

192. solubale fiber: dissolvable, slow digestion, full for longer (think nuts and lentils)

193. insoluble fiber: does not dissolve (think corn)

194. daily recommended intake of fiber: 38 g for men; 25 g for women

195. cholesterol: waxy substance found in the blood and cells

196. low-density lipoprotein (LDL): saturated fatty acids (bad cholesterol)

197. High-density lipoprotein (HDL): monosaturated fatty acid (good cholesterol)

198. Atherosclerosis: hardening of the arteries

199. 13 vitamins: 4 fat-soluble & 9 water soluble

200. antioxidants: Organic molecules that help protect the body from harmful

chemicals called free radicals

201. phytochemicals: help prevent chronic disease

202. sources of antioxidants: vitamin C, vitamin E, and beta-carotene fruits and vegetables

203. vitamin C:

• collagen synthesis (strengthens skin)

• boosts immune function

• aids in iron absorption

204. sources of vitamin C: fruits

205. vitamin D:

• mineralization of bones and teeth

• may reduce the risk of certain cancers and immune-related diseases

• can be produced by the body

206. sources of vitamin D: sunlight, egg yolk, fortified milk

207. sources of vitamin E:

• stabilizes cell membranes

• regulation of oxidation reaction

208. trace minerals: selenium (Se), flourine (F), Iodine (I), Chromium (Cr), Manganese (Mn), Iron (Fe), Zinc (Zn), Copper (Cu)

209. major minerals: Sodium (Na), Potassium (K), Phosphorus (P), Chloride (Cl), Calcium (Ca), Magnesium (Mg), Sulfur (S)

210. Sodium: fluid balance, nerve transmissions, aids in movement

211. daily recommended intake for sodium: 1500-2300 mg/day

212. calcium: component of bones and teeth, nerve tansmissions, and blood clotting

213. what can calcium deficiency lead to?: osteoporosis

214. recommended daily intake of calcium for adults 19-50: 1000mg

215. sources of calcium: milk and alternatives, vegetables and fruit (leafy greens specifically)

216. Iron: aids in transportation of oxygen

217. heme iron: animal sources

218. non-heme iron: plant sources

219. daily recommended intake of iron:

• men: 8mg/day

• women: 18mg/day

220. anemia: iron deficiency

221. Potassium: fluid balance, nerve impulses, muscle activity

222. sources of potassium: beans, spinach, potatoes, dried apricots, acorn

squash, yogurt, salmon, avocados, mushrooms and bananas

223. water: 50-60% of body weight

224. sources of water: all consumed fluids and food

225. DRI of water:

• men: 3.7 L/day

• women: 2.7 L/day

226. urine colour chart (clear): good hydration, overhydration, or mild dehydration

227. urine colour chart (pale yellow): good hydration or mild dehydration

228. urine colour chart (bright yellow): mild or moderate dehydration or taking vitamin supplements

229. urine colour chart (orange, amber): moderate or severe dehydration

230. urine colour chart (tea-coloured): severe dehydration

231. physical activity: any incidental body movement carried out by the skeletal muscles and requiring energy

232. exercise: planned, structured, and repetitive movement of the body intended to improve and/or maintain physical fitness, purposeful

233. Metabolic Equivalent (MET): unit of measurement used to express the energy cost of activities

234. 1 MET =: kcal/ (kg*hours)

235. what are the 5 health components?:

• 1. muscular strength

• 2. muscular endurance

• 3. cardiorespritory endurance

• 4. flexibility

• 5. body composition

236. muscular strength: maximum force a muscle can produce with a single max-

imum effort; muscles need to work against a resistence and generate tension

237. muscular endurance: ability of a muscle to remain contracted repeatedly for a long time

238. what does muscular endurance improve?: improves posture and injury prevention

239. what does muscular strength improve?: ability to perform general sports skills

240. cardirespritory endurance: ability to perform prolonged dynamic exercise at

moderate to high levels of intensity; delivery of oxygen

241. how much cardiorespiratory endurance should we do per week: 150 mins of moderate-vigorous intense, rhythmic movements

242. flexibility: the ability to move joints through their full range of motion

243. mobility: All types of movement from one location to another

244. when should we stretch?: before/after muscular strength, endurance, and cardirespiratory endurance

245. body composition: proportion of fat and fat-free mass in the body

246. fat-free body mass: muscle, bone, and water

247. BMI formula: kg/m^2

248. what are the 3 CSEP physical activity guidelines?:

• 1. accumulate 150 mins of moderate-vigorous intensity aerobic activity/week

• 2. add muscular and bone strengthening activities twice/week

• 3. include several hours of light physical activity

249. FIIT principles:

• Frequency

• Intensity

• Time

• Type of training

250. frequency (FITT): How often you exercise

251. intensity (FITT): How hard you exercise

252. time (FITT): How long you exercise

253. type (FITT): method of training and what muscle groups

254. rest and recovery:

• 24 to 48 hours between high intensity sessions

• between sets

• overtraining

255. subcutaneous fat: fat located under the skin

256. visceral fat: fat inside the abdominal wall and around internal organs

257. ectopic fat: fat on or within organs

258. basal metabolic rate (BMR): energy required at complete rest at normal room temperature

259. resting metabolic rate (RMR): energy required for sedentary activities on top of the BMR

260. Activity metabolic rate (AMR): energy expended as a result of physical activity

261. exercise metabolic rate (EMR): energy expended as a result of exercise

262. non-exercise activity thermogenesis (NEAT): energy expended as a result of exercise

263. thermic effect of food (TEF): energy required to digest, absorb, transport, metabolize, and store nutrients

264. what are some barriers to physical activity: personal, time, inadequate resources

265. what does basal metabolic rate depend on?: age, body composition, sex, diet, glands, genetics, exercise

266. anorexia nervosa: refusal to maintain body weight at a minimally healthy level

267. bulimia nervosa: recurrent episodes of binge eating and purging

268. binge-eating disorder: binge eating and lack of control over eating behaviours

269. Health Literacy: the skills to enable access, understanding and use of information for health

270. How to make a decision: You need an understanding of the different forms of evidence

271. What is professional care?: broad network of professionals and organizations

272. what are some professional care options?: independent practitioners, health care providers, hospitals, clinics, public and private insurance programs

273. Canada Health Act: medicare: Canada's National Health Insurance Program

274. principles of medicare:

• 1. universally available

• 2. comprehensive services

• 3. accessibility

• 4. portable

• 5. publicly administered

275. conventional medicine: western or biomedicine: looks primarily at the physical body

276. How does conventional medicine define the cause of disease?: diseases are caused by identifiable physical factors and characterized by associated symptoms

277. empirical scientific method: objective

278. rational scientific method: based on facts/logic

279. testable: can make hypotheses

280. parsimoious: can be explained by the fewest possible reasons

281. general: same hypothesis = same diagnosis

282. rigorously evaluated: peer-reviewed (gold-standard)

283. tentative: can be changed

284. providers of conventional medicine:

• Medical doctors (MD)

• Doctors of osteopathic medicine (OD)

• Dentists

• Podiatrists

• Optometrists

285. allied health care providers:

• occupational therapist (OT)

• registered nurses (RN)

• nurse practitioner

• physical therapist (PT)

• exercise physiologist

• social workers

• registered dietitians (RD)

• speech-language pathologists (SLP)

286. complementary and alternative medicine (CAM): therapies and practices that do not form part of conventional health care and medicine practices

287. alternative medical systems: complete system of medical philosophy, theory, and practice

288. alternatives medical systems examples:

• Qi, vis, vitalis, prana

• Indigenous ways of knowledge

• Chinese traditional medicine

289. whole body treatments: multiple treatments, continually adjusting treatments

290. biological-based therapies: include substances derived from plant or animal origin (origin of many conventional medicines)

291. examples of biological-based therapies:

• herbal therapies or remedies (tea)

• botanicals (garlic)

• animal tissue extract

• dietary supplements

292. manipulative and body-based methods: manual healing techniques; misalignment or dysfunction in one part of the body that can cause pain or dysfunction in another part of the body

293. examples of manipulative and body-based methods:

• chiropractic

• massage

• acupressure

• reflexology

294. energy therapies: us of energy originating within the body or from other sources

295. biofields: energy from within the body

296. electromagnetic fields: energy from other sources

297. examples of energy therapies:

• Qigong (movement and meditation)

• therapeutic touch

• reiki (no touch, hovering hands)

298. placebo: inactive substance or ineffective procedure that a patient believes is an effective therapy

299. can a physician prescribe a placebo?: no, it is unethical

300. why does a placebo work?: result of a mind-body connection and the belief that it will work, so it does

301. risk: the appraised likelihood of a negative outcome for a behavior

302. what are the 2 factors involved in risk:

• potential for loss

• implies a choice exists

• 
  

303. positive outcomes of risk:

1. fun, motivational

2. provide experience

3. test your limits

4. challenges yourself

5. learn new skills

6. be more independent

304. negative outcomes of risk:

• deliberate self-harm

• severe or excessive behavior

• drunk driving

• breaking the law

• substance abuse; addiction

305. when is risk a problem? (5 points):

• 1. increase frequency and intensity

• 2. no positive developmental purpose

• 3. negative impact on day-to-day functioning

• 4. co-occurrence of risk

• 5. gratuitous, reckless, or consciously exaggerated

306. copycat syndrome: committing an act, in imitation of what others have recently done

307. addiction: chronic disease that disrupts the brain's system of motivation, reward, and memory

308. characteristics of addiction: reinforcement, compulsion or craving, loss of control, escalation, negative consequences

309. reinforcement: nurturing through avoidance, compulsion, loss of control, escalation, negative consequences, neurotransmitters influence receptor site

310. tolerance: larger dose required to obtain desired effects

311. withdrawal: symptoms that occur when the drug/behavior is not engaged in

312. addictive behaviors: habits that have gotten out of control, with resulting negative effects on a person's health

313. addictive substances- drugs: any chemical other than food intended to affect the structure or function of the body

314. psychoactive drugs: intoxication that alters a person's consciousness to experience

315. examples of psychoactive drugs: opiods, central nervous system stimulants(caffeine), cannabis, hallucinogens, inhalants

316. smoking: nicotine is a stimulant

317. side effects of nicotine:

• increases heart rate, blood pressure, respiratory rate, and blood pressure

• reduces appetite

• impairs cilia in lungs

318. over-the-counter drugs:

• analgesics

• cold, cough, allergy, and asthma relievers

• stimulants

• sleeping aids and relaxants

319. analgesics: pain relievers

320. alcohol: intoxicating ingredient in fermented or distilled beverages

321. what type of compound is alcohol?: organic; moves easily through most membranes in the body

322. how many grams of alcohol is one drink?: 13.6 grams

323. blood alcohol concentration (BAC): the amount of alcohol in a person's blood, expressed as a percentage

324. binge drinking: pattern of alcohol use that rapidly brings a person's blood alcohol concentration up to 0.08 or above

325. number of drinks considered binge drinking:

• 4 drinks for men within 2 hours

• 3 drinks for women within 2 hours

326. immediate effects of alcohol use on the central nervous system: impaired reaction time and motor coordination; impaired judgement and sedation; coma and death at high BAC

327. immediate effects of alcohol use on the senses: less acute vision, smell, taste, and hearing

328. immediate effects of alcohol use on the stomach: nausea, inflammation, and bleeding

329. immediate effects of alcohol use on the skin: flushing; sweating; heat loss and hyperthermia; formation of broken capillaries

330. immediate effects of alcohol use on sexual functioning: in men, reduced erection response

331. effects of chronic alcohol use on the brain: damaged/destroyed brain cells;

impaired memory; loss of sensation in limbs; brain atrophy

332. effects of chronic alcohol use on cardiovascular system: weakened cardiac muscle; elevated blood pressure; irregular heart beat; increased risk of stroke

333. effects of chronic alcohol use on breasts: increased risk of breast cancer

334. effects of chronic alcohol use on immune system: lowered resistance to disease

335. effects of chronic alcohol use on digestive system: cirrhosis of the liver;

hepatitis; inflammation of stomach and pancreas; increased risk of cancers of the lip, mouth, stomach, larynx, esophagus, liver, pancreas

336. effects of chronic alcohol use on the kidney: kidney failure associated with end-stage liver disease

337. effects of chronic alcohol use on nutrition: nutrient deficiencies and obesity

338. effects of chronic alcohol use on reproductive system:

• women: menstrual irregularities and increased risk of having kids with FAS

• men: impotence and impaired sperm production

339. effects of chronic alcohol use on bone: increased risk of osteoporosis; increased risk of fractures from frequent falls

340. liver disease stages: Healthy, inflammation, fatty liver, fibrosis, cirrhosis

341. what do the additional chemicals in tobacco do to the body?: condense on lungs, form tar, carbon monoxide

342. active ingredient in marijuana products: Tetrahydrocannabinol (THC)

343. short-term effects of marijuana:

• euphoria

• depersonalization

• increases: HR, dilation, appetite

• decreases: balance, coordination, reaction time

344. long-term effects of marijuana:

• respiratory damage

• decreases: testosterone levels, attention, memory, and learning

345. caffeine short-term response: increased HR, blood pressure, gastric secretion, and urinary output

346. maximum daily caffeine intake recommendation: 400mg/day

347. who is caffeine harmful for?: pregnant people, CVD patients