Chapter 4:Career Longevity: Self-Care, Burnout Prevention, and the Wellness Model.

Fat-Soluble

A, D, E, K vitamins

Food Labels

Panels on packaged foods that contain information about its nutritional value and are required by the Food and Drug Administration.

According to the American College of Sports Medicine, how many minutes of moderate-intensity cardiorespiratory exercise should adults achieve each week?

150

Burnout

A state of emotional exhaustion, depersonalization, and diminished sense of personal accomplishment that can occur among individuals who work with others in challenging situations.

What is a primary source of stress in adults?

According to the American Psychological Association, primary sources of stress in adults include money and work.

Cardiorespiratory Exercises

Activities involving prolonged body movements that increase heart and respiration rates to improve stamina, lose or maintain weight, and reduce the risk of cardiovascular disease

Neuromotor Exercises

Activities that involve balance, agility, coordination, and proprioception to improve physical function and prevent falls in older adults.

Flexibility Excerises

Activities that lengthen and stretch muscles to improve range of motion and balance.

Water-Soluble

B and C Vitamins

Self-care

Learned, proactive, deliberate, purpose, and continuous activities to reduce stress, avoid burnout, prevent illness and injury, and live a more balanced life.

Which classification provides energy through calories and includes proteins, carbohydrates, and fats?

Macronutrients

Which stress reduction method involves purposefully paying attention to detail and being aware of surroundings?

Mindfulness-based

Wellness Model

Model that includes physical, occupational, intellectual, social, emotional, and spiritual dimension

Physical Activity

Movement produced by skeletal muscles and requires energy expenditure.

Which type of exercise specifically helps prevent falls in older adults?

Neuromotor exercises are activities that involve balance, agility, coordination, and proprioceptive to improve physical function and prevent falls in older adults.

Which mineral supports the development and maintenance of strong bones and teeth?

Calcium supports the development and maintenance of strong bones and teeth and promotes heart, nerve, and muscle function. To properly function, calcium requires other nutrients, such as vitamin D.

Proteins

Chains of amino acids. - Meat, fish, poultry, eggs, milk, cheese, beans, peas, and nuts.

Minerals

Chemical elements found in the earth's crust that are vital in regulating many body functions. - Ex: Calcium, iron, zinc

Which vitamin promotes bone development as well as calcium absorption and metabolism?

D

Healthy Eating Plate

Developed by the Harvard School of Public Health and helps consumers make food choices and plan portions at meal times.

Food Pyramid

Diet-planning tool developed by the United States Department of Agriculture

Which strategy is effective in reducing physical exhaustion while performing massage?

Effective strategies to reduce physical exhaustion while performing massage using adequate pressure may be to lower the massage table, use leverage rather than muscle strength to apply pressure, and use a variety of techniques to reduce repetitive motion.

Compassion Fatigue

Emotional strain from working with those who are suffering from the consequences of traumatic events.

Vitamins

Essential for growth, and metabolism and can be soluble in water or fat.

Which vitamin is fat-soluble?

Fat soluble vitamins are absorbed slowly and often reside in the liver and fat cells. Examples of fat soluble vitamins are A, D, E, and K.

Which type of nutrients are sources of energy and help the body absorb certain vitamins?

Fats

Water

Helps the body regulate its temperature; lessens the burden on kidneys and the liver by flushing out waste products; helps dissolve minerals and other nutrients, making them more accessible to the body; helps prevent or reduce constipation; and moistens mucosal membranes such as those in the mouth.

Nutrition

Ingesting food and drink to help the body function properly, to support tissue growth and repair, and to supply the energy needed to perform daily activities.

Which mineral is part of hemoglobin in red blood cells, thereby helping deliver oxygen to the tissues?

Iron

Resistance Exercise

Activities involving resistance to contract skeletal muscles to improve strength and muscular endurance.

How much of the Healthy Eating Plate do fruits and vegetables occupy?

One half

Healthy Proteins

One-fourth of the plate

Whole Grains

One-fourth of the plate

Distress

Perceived as negative and beyond our capacity to cope.

Eustress

Perceived as positive and within our ability to meet the demands of the situation.

Strenuous

Physical activity classifcation of the massage therapy profession

Physical Wellness

Promotes proper care of our bodies for optimal health and functioning

Which nutrient aids the body's growth and energy needs, helps build and repair tissues, and helps form antibodies to fight infection?

Proteins

Spiritual Wellness

Searching for the meaning and purpose of human existence, with or without religious affiliation.

According to Bonnie Prudden, someone in a sitting occupation may develop trigger points where?

Sitting occupations often put trigger points in the chest, neck, shoulders, and upper and lower back.

Types of Dietary Fiber

Soluble and insoluble

Fats

Sources of energy and help the body absorb certain vitamins. - Can be unsaturated (liquid at room temperature) or saturated (solid at room temperature). - Nuts, seeds, olive oil, fatty fish, avocados, and eggs.

Carbohydrates

Sources of sugar and cellulose (dietary fiber). - Provide body with energy.

According to Bonnie Prudden, barbers, physicians, and teachers are all in what category of physical activity?

Standing

According to Bonnie Prudden, massage therapists are placed in which classification based on their degree of physical activity?

Strenuous

Nutrients

Substances obtained diet and can be grouped into six categories, which are proteins, carbohydrates, fats, vitamins, minerals, and water.

Incomplete

Term for proteins lacking one or more essential amino acids

Occupational wellness

The ability to achieve balance between work and leisure time, to manage workplace stress, and to build relationships with colleagues.

Social Wellness

The ability to interact with others and involves the use of good communication skills, developing and maintaining meaningful relationships, respecting others, and creating a social support system that includes family members and friends.

Which food is the best source of Vitamin A?

The best sources of vitamin A are spinach, liver, sweet potatoes, pumpkin, collard greens, and milk.

Which food is the best source of Vitamin C?

The best sources of vitamin C are citrus fruits, such as oranges and limes, strawberries, broccoli, and sweet red peppers.

Which food is the best source of Vitamin E?

The best sources of vitamin E are almonds, peanuts, sunflower seeds, spinach, avocado, oils (wheat germ and safflower), and carrot juice.

Emotional Wellness

The capacity to be aware of, to control, and to express one's emotions and to handle interpersonal relationships judiciously and empathetically.

Intellectual wellness

The continuous acquisition, development, and creative application of critical thinking in the quest for a more satisfying existence, according to Hettler.

Career Longevity

The length of time spent in service or employment within a field

Stress

The response of the body to demands placed on it by stressors.

Which term refers to fats in foods made with or fried in partially hydrogenated oils?

Trans fats are foods made with or fried in partially hydrogenated oils. Intake of saturated fats and trans fats should be limited or avoided.

monosaccharides, disaccharides, polysaccharides

Types of carbohydrates

Calories

Units of energy received from nutrients - Proteins, carbohydrates, and fats are macronutrients - Vitamins and minerals are micronutrients and lack calories

Which term refers to a type of fat that is liquid at room temperature?

Unsaturated

Biopsychosocial Model

Views health and illness as products of biologic factors (genetics, biochemical), psychologic factors (moods, behaviors, personality, beliefs), and social conditions (culture, family relationships, socioeconomic status, community/social support).

Which vitamin acts as an antioxidant and helps the body resist infection?

Vitamin C acts as an antioxidant, helps the body resist infection, promotes adrenal gland function, and aids in collagen production and can also reduce high blood pressure and cholesterol.

Which vitamin water-soluble?

Water soluble vitamins are absorbed easily and excreted within hours. Examples of water-soluble vitamins are the B vitamins and vitamin C.

Benefits of regular exercise

Weight management, increased bone density, lowered risk of heart disease, diabetes, gallstones, and some cancers.

Which term means a conscious, self-directed, and evolving process of achieving full potential?

Wellness

Which vitamin aid in blood clotting?

Vitamin K aids in blood clotting and maintains bone health.

Sleep

A recurring state of relaxation characterized by an altered state of consciousness, inhibited sensory activity, muscular inhibition and reduced interactions.

According to the American College of Sports Medicine, how often should adults participate in resistance exercises?

2 or 3 days each week

Food labels provide nutritional information based on a daily intake of how many calories?

2,000

Approximately how many massage therapists have experienced work-related pain and musculoskeletal symptoms?

70%

Wellness

A conscious, self directed, and evolving process of achieving full potential, according to the National Wellness Institute.

Studies about career longevity in nursing, education, and athletic training can be correlated to massage therapy because all these professions have what in common?

A physical component