Wellness for life midterm
What is the essential amount of body fat for men and women?
3-5% of total body weight in males 8-12% of total body weight in females
What percentage of the industrialized nations are considered obese?
35% of people in industrialized nations are obese.
Average life expectancy in the US is?
78.86 years
Top ten causes of death in the US are?
1. Heart disease 2. Cancer 3. Chronic Lower Respiratory Disease 4. Accidents 5. Stroke 6. Alzheimer's Disease 7. Diabetes 8. Influenza & Pneumonia 9. Kidney Disease 10. Suicide
The 6 stages of changes in the Theoretical Model
1. Precontemplation Not considering change Do not want to change a behavior Deny having a problem 2. Contemplation Acknowledge that there's a problem and begin to think about overcoming it Weigh pros and cons Want to change in the next 6 months 3. Preparation Seriously considering moving here Start taking small changes Defining a general goal Address specific actions required to reach that goal 4. Action Actively doing things to change or modify the problem / behavior or adopt a new, healthy behavior Greatest commitment / energy Maintain for 5 months the move on to the next stage 5. Maintenance Continue new behavior for 5 years Reinforce gains and strive to prevent relapses 6. Termination / Adoption 5+ years = changed behavior Negative behavior gone: termination Positive behavior gained: adoption
What are the recommendations for activity for health, weight loss, etc.?
150 minutes of moderate intensity per week 75 minutes of vigorous activity per week can be substituted Should be divided into 30 minute segments five times a week Trying to improve fitness level? Bump up 20 minutes of vigorous activity at least 3 of those days Trying to lose weight? 60-90 minutes of activity 5-7 times per week
What does good nutrition mean?
A person's diet supplies all the essential nutrients for healthy body functioning such as normal tissue growth, repair, and maintenance Enough calories to produce the energy necessary for work
What is a Calorie?
A unit of measure for energy in food
What is ATP and what is it used for?
ATP is a high-energy molecule found in muscles and cells. It stores and supplies the cell with energy. It is created from the breakdown of food. The breakdown of ATP creates energy in a form that muscles can use for movement. (ATP must be available in order for muscles to function)
What is the first step in to change behavior?
Admit that you have a problem
What are the three energy systems that help us recycle ATP?
Anaerobic (lactic acid): provides energy for exercise that is short duration and intense Produced through glycolysis, a process that breaks down carbs Uses carbs as energy source Aerobic: the primary system for cardiorespiratory endurance Relies on oxygen for ATP production Can use fats, proteins, and carbs to produce ATP Supports prolonged exercise Most daily activities rely on aerobic ATP production Produces the most ATP ATP-PC This energy system provides immediate energy through the breakdown of stored high energy phosphates. If this energy system is 'fully stocked' it will provide energy for maximal intensity, short duration exercise for between 10-15 seconds before it fatigues. Provides the most power of any of the energy systems
How do we define Moderate physical activity?
Any activity that requires 150 calories per day or 1,000 calories per week Ex: brisk walking, cycling, volleyball
What is BMI, Waist circumference, and body fat percentage?
BMI: a measure of body fat based on your weight in relation to your height. Waist circumference: indicator of health risk associated with excess fat around the waist. People who store body fat around the abdominal region are at higher risk of disease. Body fat percentage: fat divided by total body weight
What should be our major source of calories in our diet?
Carbohydrates-- they provide energy for work, maintain cells, and generate heat.
What are the fuel nutrients?
Carbs, Protein, and Fat
What is the difference between complete and incomplete proteins?
Complete proteins: contain all 9 essential amino acids (found in animals) Incomplete proteins: lack one or more of the 9 essential amino acids (found in plants)
Why is fiber important and what does it do for us?
Fiber is important because it prevents high blood pressure and decreases the risk of diseases such as cardiovascular disease, gallbladder disease, cancer, diabetes, hemorrhoids, and obesity. 22% lower mortality rate for those who eat enough fiber
What is a SMART goal?
Goals that clearly define what you are going to do. The goals are specific, measurable, attainable, relevant, and time-bound. Help clarify your ideas, focus your efforts, use your time and resources productively, and achieve what you want in life.
What is health related fitness and skill related fitness? What are the components of each?
Health-related fitness and skill-related fitness are the two categories of physical fitness Health-related components: Cardiorespiratory endurance (aerobic) Muscular fitness (strength) Muscular flexibility Body composition Skill-related components Agility Coordination Power Balance Reaction time Speed
What are the two lipoproteins that are considered to raise and lower our cholesterol levels?
High-Density Lipoprotein (HDL-cholesterol): Lowers cholesterol Carries cholesterol from tissues to the liver, which removes it from the body Low-Density Lipoprotein (LDL-cholesterol): Raises cholesterol Carries cholesterol to arteries and tissues
What makes obesity a health hazard of epidemic proportion?
It is the 2nd leading cause of preventable death. It leads to cardiovascular disease, high blood pressure, and high cholesterol. 35% of people in industrialized nations are obese. The number of obese and overweight people have increased over the last 25 years.
What are the barriers to change?
Lack of core values Unwilling to trade convenience for health benefits Procrastination Preconditioned cultural beliefs Bikes vs. cars Gratification Instant gratification over long term benefits Complexity Being overwhelmed with everything required for a healthy lifestyle Risk Complacency Be merry new, deal with problems later Indifference and helplessness No control (genetic; nothing I can do) Rationalization I do good enough Illusions of invincibility It won't harm me
Why is lifestyle so important when we talk about weight loss?
Losing weight requires long-term lifestyle changes
What is a MET?
Metabolic Equivalent Task: A MET is the ratio of the rate of energy expended during an activity to the rate of energy expended at rest 1 MET: rest 4 MET: expends 4x the energy used at rest
What did we say is "more clearly associated with better health and longer life"?
Physical activity lowers risk of all-cause mortality and cardiovascular disease Vigorous activity (and longer duration) are more clearly associated with better health and longer life
What is physical activity and exercise? What is the difference?
Physical activity: an activity in which each of the systems of the body are working; not designed to work your body too hard; example: gardening Exercise: any activity that makes the body work hard; planned, structured Anaerobic: short bursts Aerobic: long distance
How many calories per gram do each of the fuel nutrients have?
Protein: 4 calories per gram Carb: 4 calories per gram Fat: 9 calories per gram
What does SMART stand for?
Specific, Measurable, Attainable, Realistic, Timely
What are the types of carbohydrates and which one should we be increasing in our diet?
The 2 types of carbohydrates are simple and complex. Simple carbohydrates have little nutritional value. We should increase the amount of complex carbohydrates in our diet.
Which energy system only last for a maximum of 10 seconds?
The ATP-PC system
A typical American diet is too high in what? Too low in what?
The American diet is too high in fat and too low in whole grains, fruits, and vegetables. The problem is overconsumption of the wrong foods.
Which energy system do we use at rest and during slow sustained exercise?
The aerobic system
Difference between external and internal locus of control.
The extent to which people believe they have power over events in their lives. A person with an internal locus of control believes that he or she can influence events and their outcomes, while someone with an external locus of control blames outside forces for everything.
What is the most accurate way to determine our body fat percentage?
The most accurate way to determine our body fat percentage is to perform the hydrostatic weighing test +/- 0.5
What are the things carbohydrates, fats and proteins do for our bodies?
The only substances that the body uses as energy; produce ATP
What are vitamins, minerals, and water for in the human body?
They regulate bodily functions They help turn the food you eat into energy Aid every process necessary for life Normal tissue growth, repair, and maintenance
What type of fat is considered a health fat?
Unsaturated fat is considered the healthy fat. It helps lower cholesterol levels. Can be found in avocados, peanuts, fish, almonds. Omega-3 (also unsaturated) Omega-6 (also unsaturated)
What type of fat can lower our overall cholesterol levels?
Unsaturated fats, omega-3, & omega-6
What is considered the most essential nutrient for the human body?
Water
How many amino acids do we need? How many are "essential" and what does that mean?
We need 20 amino acids. There are 9 essential amino acids (we do not produce them, so we must get them from food).
Spiritual Wellness
is the ability to establish peace and harmony in our lives. The ability to develop congruency between values and actions and to realize a common purpose that binds creation together contributes to our Spiritual Wellness.
Occupational Wellness
is the ability to get personal fulfillment from our jobs or our chosen career fields while still maintaining balance in our lives. Our desire to contribute in our careers to make a positive impact on the organizations we work in and to society as a whole leads to Occupational Wellness.
Physical Wellness
is the ability to maintain a healthy quality of life that allows us to get through our daily activities without undue fatigue or physical stress. The ability to recognize that our behaviors have a significant impact on our wellness and adopting healthful habits (routine check ups, a balanced diet, exercise, etc.) while avoiding destructive habits (tobacco, drugs, alcohol, etc.) will lead to optimal Physical Wellness.
Intellectual Wellness
is the ability to open our minds to new ideas and experiences that can be applied to personal decisions, group interaction and community betterment. The desire to learn new concepts, improve skills and seek challenges in pursuit of lifelong learning contributes to our Intellectual Wellness.
Enviornmental Wellness
is the ability to recognize our own responsibility for the quality of the air, the water and the land that surrounds us. The ability to make a positive impact on the quality of our environment, be it our homes, our communities or our planet contributes to our Environmental Wellness.
Social Wellness
is the ability to relate to and connect with other people in our world. Our ability to establish and maintain positive relationships with family, friends and coworkers contributes to our Social Wellness.
Emotional Wellness
is the ability to understand ourselves and cope with the challenges life can bring. The ability to acknowledge and share feelings of anger, fear, sadness or stress; hope, love, joy and happiness in a productive manner contributes to our Emotional Wellness.