Health & Wellness Test 1
What are the two dimensions of health?
A. The realization of the fullest potential of an individual physically, psychologically, socially, spiritually and economically. B. The fulfillment of one's role expectations in the family, community, place of worship, workplace, and other settings.
What are communicable diseases?
Illnesses caused by infectious agents or their toxins that people can acquire from other humans, animals, and the environment (contaminated food, air, water, soil, etc.).
What is the burden of disease?
In any given population of people, the gap between the actual and optimal state of health.
What are some goals for adolescent health?
increasing school safety, increasing the proportion of teens who receive wellness checkups, increasing high school graduation rates, reducing the proportion involved in crimes
Hypothalamus
initiates both a wide-ranging nervous system response and a hormonal cascade.
What is sleep bruxism?
involves clenching or grinding the teeth during sleep.
What is narcolepsy?
is a condition characterized by daytime sleep attacks
What is restless leg syndrome?
is a condition in which unpleasant sensations in the limbs compel a person to move
What is REM sleep behavior disorder?
is an unusual condition in which the usual muscle paralysis associated with REM sleep fails to occur, allowing the sleeper to act out violent dreams.
What is periodic limb movement disorder?
is characterized by recurrent, rhythmic jerking of the limbs
What is sleeptalking?
is common and often accompanies sleepwalking.
What is sleep debt?
is the difference between the hours of sleep you get and the amount of sleep you need to feel alert during the day.
DNA contains building blocks called ______
nucleotides
What is cognitive behavioral stress management?
o replace negative thinking patterns and self-defeating behaviors with more positive ones. Cognitive behavioral stress management focuses specifically on reducing stress reactivity.
What is shift work disordered?
occurs when a job requires a person to work when he or she ought to be asleep.
What is delayed sleep phase disorder?
occurs when a person habitually keeps very late bedtimes—2 a.m. or later.
List at least four issues associated with insufficient sleep
mental health problems, chronic conditions, physical function, stress
What are the obvious differences in The Cycle of the Sleep Stages for Newborn versus Adulthood?
newborns have more stages of REM while adults have one longer period during the night.
What are adaptogens? What do they do?
nontoxic substances that augment resistance to stress.
Human stress response illustrates that perceptions have ________
physical consequences
In the presence of light, nerves from the SCN go to the _____________________ and suppress this pea-sized gland's release of ______________________.
pineal, melatonin
The Stress-diathesis model postulates what?
posits that genetics and events occurring during early development (diatheses) predispose us toward a particular condition and that stressful events can manifest the condition.
Modern stress is considered ______
psychological
How can aromatherapy and touch aid in stress relief?
reduces heart rate and blood pressure and induces calm, alert brain activity.
What is a locus of control?
refers to your beliefs about who or what is responsible for future life events
Autonomic Nervous System
regulates the activity of visceral organs (e.g., heart, lungs, and intestinal tract), and skeletal muscles
What causes insomnia?
stress, overwork, substances, medications, medical disorders
What is allostasis?
takes into account that your body has different set points for different situations.
What is resilience?
the ability to adapt to and recover from stressful events
What is sleep efficiency?
the amount of time asleep relative to the time in bed
What happens post REM sleep?
the brain descends back to deeper sleep, rises back to another REM, and so on.
What are the benefits of Hatha yoga?
A recent review found that, of 35 trials examining the impact of yoga on anxiety and stress, 25 of them resulted in a significant decrease in subjective symptoms.
What are the four biggest factors responsible for increased population of older adults?
1. Childhood death rates have fallen. 2. The period of increased prosperity following World War II led to the "baby boom," with high birth rates between 1946 and 1964. 3. Birth rates subsequently declined. That's because contraceptives became more available and parents no longer feared their children would die of infections. 4. Life expectancy increased.
How does the US health and longevity compare with that of other developed countries?
1. Compared to 16 other affluent democracies, US life expectancy is shorter. The life expectancy at birth is now 78.7 years (76.3 for men, 81.1 for women). Compare that to Japan (80 for men, 86 for women). 2. More Americans die before age 50 and are sicker by the time they reach that age. In fact, much of the gap in life expectancy had to do with higher mortality before age 50. 3. The United States' ranking for key indicators of health is at the bottom. Recent immigrants to the United States have better health than the natives. 4. The United States has higher rates of low-birth-weight babies (an indicator of poor maternal health), premature babies, and infant mortality. 5. The United States has higher rates of teen pregnancies and sexually transmitted infections, including HIV (human immunodeficiency virus, which can cause acquired immunodeficiency syndrome, or AIDS). 6. Higher rates of unintentional injuries (especially from motor vehicle collisions) and homicides (mainly from firearms) claim the lives of many American youths. 7. Americans have a higher prevalence of anxiety, depression, impulse control, and substance abuse disorders. 8. Alcohol and drugs sicken and kill more Americans. In fact, drug overdoses are a big contributor to deaths under age 50. 9. Americans are more likely to develop obesity, heart disease, diabetes, and chronic lung disease, and general disability is higher. 10. Americans smoke less and do better at controlling blood pressure and cholesterol levels (two heart disease risk factors) and detecting cancer and treating cancer. 11. Americans who do survive to age 75 are more likely to hang on longer than do seniors in other countries.
Six motivating factors for giving up a bad habit and/or adopting a healthy one.
1. Do it for you 2. Create a precise goal 3. Find enjoyable substitutions 4. Use your strengths and skills 5. Dodge temptations 6. Pick a role model
What are the pillars of good health?
1. Eat well 2. Engage in physical activity every day 3. Make time for your friends and family 4. Stay away from tobacco smoke and other toxic substances 5. Get enough sleep 6. Learn to control stress 7. Manage weight 8. Maintain positivity 9. Find your passion 10. Start living better now
Label the Socioecological model of health
1. Individual 2. Relationship 3. Community 4. Societal
What are the seven dimensions of wellness?
A. Physical B. Emotional C. Social D. Intellectual E. Spiritual F. Occupational G. Environmental
Describe the 6 stages people pass through as they initiate positive behavioral changes.
1. Precontemplation. At this stage, an individual has no intention of changing. He or she may be ignorant of or in denial of a problem. Or past failures to change have led to a resigned hopelessness. He or she may react with resistance or defensiveness to others' attempts to help. If the individual is conscious of a health threat, he or she may feel changing isn't worth the effort. 2. Contemplation. The individual gains awareness, believes he or she ought to make a change, and intends to take action within six months. He or she may gather information and weigh the pros and cons of the new behavior—without necessarily doing anything. 3. Preparation. The individual makes plans and intends to take action within a month. He or she has now decided that the pros of making a positive change. In addition, the negatives of not modifying the behavior outweigh any reluctance to change. The person takes initial steps in the right direction. 4. Action. Behavior shifts. Positive actions continue for six months. The individual also overcomes barriers and accesses resources. 5. Maintenance. At this stage, the behavioral change has lasted over six months. The person figures out ways to resist temptation and otherwise prevent relapse. 6. Termination. The person has gained complete confidence in this new lifestyle and feels no temptation to relapse. The positive behavior now starts to feel routine and necessary.
What are the four biggest health risks for chronic illness and death?
1. heart disease 2. lower respiratory infections 3. stroke 4. diarrheal disease 5. HIV/AIDS
What are the 10 leading causes of death in the US?
1.Heart disease 2.Cancer 3.Chronic lower respiratory diseases (asthma, chronic bronchitis, and emphysema) 4.Stroke and related diseases of the blood vessels supplying the brain 5.Unintentional injuries (accidents) 6.Alzheimer's disease (the most common type of dementia) 7.Diabetes mellitus 8.Influenza and pneumonia 9.Kidney diseases 10.Suicide
What are the four objectives for improving health behavior?
1.increase the proportion of people at all ages who meet federal guidelines for physical activity, 2.reduce tobacco use in people of all ages and increase smoking-cessation success, and 3.decrease the number of people of all ages who use addictive substances and increase treatment for people with substance abuse problems.
What are the three objectives for environmental health?
1.increase work commutes made by bicycling and walking and taking mass transit, 2.reduce the risk of adverse health events caused by airborne toxins, and 3.reduce domestic water use.
How does healthy people plan to lighten the burden of common chronic diseases?
1.reduce disability due to chronic illnesses such as arthritis and back pain; 2.reduce deaths caused by stroke and heart disease; 3.reduce the proportion of people with high blood pressure; 4.reduce cancer death rates, increase the proportion of Americans who receive recommended screening tests for cancer, and reduce the number of adolescents who visit tanning salons; and 5.reduce the number of cases of newly diagnosed diabetes and the death rate due to diabetes.
What is the prevalence of disordered sleep in America?
50-70 million
What is Chronic Fatigue Syndrome?
A disease whose primary symptom is a debilitating fatigue is chronic fatigue syndrome.
What is a gene?
A gene is the basic unit of heredity. Each gene is made of a specific sequence of nucleotide bases and codes for a particular protein.
What are the benefits of Qigong?
A study of college students found that taking t'ai chi lessons twice a week increased mindfulness, decreased perceived stress, and improved sleep.
What are the 6 socioeconomic determinants of health?
A. Family B. Education C. Financial Status D. Race & Ethnicity E. Gender F. Medical Care G. Personal Behaviors
Describe each level of the socioecological model of health
A. Individual - Includes some factors outside of your control including age, gender, race, family history, and sexual orientation. You have the power to modify other factors: beliefs and values, resiliency, coping skills, financial resources, education, health literacy, and health-related behaviors (diet, physical activity, sleep, substance use, sexual behaviors). B. Relationships - Relationships include formal and informal social networks: family members, friends, roommates, classmates, coworkers, clubs, and support groups. Social support benefits health, particularly when friends and peers model and encourage health-promoting behaviors. In contrast, discord and violence undermine health; so does associating closely with people who abuse substances, engage in risky sexual behaviors, have consistently unhealthy diets, and disdain physical exercise. C. Community - Resources include the quality of neighborhoods, schools, religious institutions, housing, clinics and hospitals, parks and recreation centers, workplaces, air and water, and transportation. The cohesiveness of community members also figures in. D. Societal - Society and culture establish norms and attitudes about health-related issues such as diet, physical activity levels, body weight, smoking, substance abuse, sexuality, and violence. Intolerance and inequality based on gender, age, race/ethnicity, and sexual preference socially and economically marginalize those groups. The country's overall economic health influences employment rates as well as the funding of social services, education, and health care. Environmental conditions directly impact health. Public health policies (public smoking bans, gun-control laws, seatbelt laws, universal vaccination, health insurance mandates) affect whole populations.
What were 8 key findings from the Global Burden of Disease Study?
A. The world's inhabitants are living longer, mainly because fewer infants and children succumb to infectious diseases. B. In many developing countries, a number of positive changes have increased longevity: public health initiatives (clean water, proper disposal of sewage, vaccinations), improved nutrition, and family planning (which reduces the birth rate and increases the survival of those children who are born). C. Africa is the one continent that hasn't significantly improved conditions of extreme poverty: maternal and infant mortality, childhood infections, malnutrition, malaria, and AIDS. D. As cars become more available in developing countries, the incidence of roadway injuries has escalated. E. The incidence and prevalence of chronic, noncommunicable disease has increased substantially. People live long enough to develop these conditions, and medical advances have extended the life of those who have these illnesses. That means that those years gained aren't necessarily spent in good health. F. The biggest health risks for chronic illness and death are high blood pressure, tobacco use, physical inactivity, and overweight and obesity. G. The top two causes of death worldwide are now heart disease and stroke (brain injury due to interrupted blood flow). H. Other chronic, lifestyle-related conditions that have increased include diabetes and painful conditions such as arthritis and low back pain. I. The prevalence of substance abuse and mental illnesses rose. Untreated mental disorders now account for 13 percent of the global burden of disease, with depression alone ranking as the third leading cause of disease burden. [2] J. People are now living long enough to develop dementia, a group of conditions marked by progressive loss of intellectual and social function. Between 1990 and 2010, Alzheimer's disease (the most common type of dementia) tripled.
General Adaptation Syndrome is divided into what three stages?
alarm stage, resistance stage, exhaustion stage
What are the effects on the gastrointestinal system?
Because stress decreases PNS activity and increases SNS activity, blood flow to the gut sharply decreases; gastrointestinal motility is impaired; secretions decline. Stress also enhances the perception of pain in the gut.
What are at least four environmental determinants of health?
Access to natural landscapes, buildings, chemical exposure, access to transportation.
Sympathoadrenal system
Another name for SNS because of the relation between adrenal glands.
What are the four systems involved in the nervous system response?
Autonomic nervous system Parasympathetic nervous system Sympathetic nervous system Sympathoadrenal system
What happens during REM sleep?
Brain activity increases. Heart rate and respiratory rate may accelerate. The eyes move rapidly. Most other skeletal muscles can't move. Most dreaming occurs in this stage.
What is a chromosome?
Chromosomes are threadlike structures containing DNA and protein. Humans have 23 chromosomes. Most cells contain a pair of each chromosome for a total of 46. Sperm and egg cells contain 23 chromosomes.
The human body follows a ______________________________, a pattern of oscillations in physical, mental, and behavioral processes that follows the earth's 24-hour cycle.
Circadian rythhm
What are four ways we can respond to stress?
Create reasonable goals Learn from your mistakes Strategize Solutions Take responsibility
What is DNA?
DNA contains building blocks called nucleotides, which are arranged sequentially along chromosomes like beads on a necklace. They form a genome.
Describe the circadian process during day and night
During the day, areas of your brain responsible for wakefulness are active, and stimulating hormones such as the stress hormone cortisol run high. At night, other brain areas inhibit the activating centers, cortisol falls, and melatonin rises.
Theories about sleep include the three following concepts.
Energy conservation, restoration, memory consolidation
What are epigenetics?
Epigenetics is the study of the reactions that influence gene expression. It explains why, despite sharing the same genes, a muscle cell looks different from a nerve cell and why the health of identical twins differs. Epigenetic changes can be inherited, even though the genes are not changed. Inherited traits, therefore, can be genetic or epigenetic.
Fibromyalgia is characterized by
Fibromyalgia is a chronic condition characterized by widespread pain and tenderness, as well as fatigue, sleep disruption, worsened mental function, and often depression.
_______ number of new cases of a condition occurring within a certain time frame.
Incidence
What is health?
It is a state of complete physical, mental, and social well-being and not merely the absence of disease.
The function of sleep remains a __________
Mystery
What is REM?
Occupies 25 percent of the night. Brain activity increases. Heart rate and respiratory rate may accelerate. The eyes move rapidly. Most other skeletal muscles can't move. Most dreaming occurs in this stage.
What is NREM?
Occupies 75 percent of the night and contains four stages.
______ number of people who have the condition at any one point in time.
Prevalence
What is the relationship between the Circadian Process and the Homeostatic Process?
Process one is the homeostatic process, with sleep pressure building for each hour of wakefulness. Process two is the circadian process, which is independent of your sleep load and instead dependent on the time of day.
_____ and ______ influence SES and contribute to health disparities.
Race & Gender
What are two ways to develop coping skills to combat stress?
Recognize how you respond to stress Identify key stressors in your life
What are some socioeconomic determinants of health?
SES factors encompass social support, access to educational and job opportunities, availability of healthy foods, exposure to actual and media violence and chaos, prevailing attitudes and norms that relate to tolerance and acceptance, economic disparities, and the safety of neighborhoods.
What is breath work and what are two of its functions?
Slow deep breathing used for bringing up the parasympathetic nervous system and dialing down the sympathetic nervous system.
What happens in stages 1-4?
Stage 1—Light sleep. Brain waves of calm wakefulness (alpha) give way to the brain waves of early sleep (theta). Stage 2—Sleep spindles and K complexes appear on the EEG. Stage 3—Rolling brain waves called delta waves appear. Stage 4—Delta waves dominate to produce a pattern called slow-wave sleep. Breathing rate, heart rate, and blood pressure are slow and steady. The sleeper is very relaxed, not easily awakened, and quite likely confused if something does awaken him.
What are ways stress can trigger chronic diseases?
Stress elevates blood pressure, unhealthy cholesterol levels, and inflammatory chemicals which can lead to chronic diseases.
What is a proteome?
The collection of proteins expressed by the genome is called the proteome.
What are multifactorial diseases?
The common chronic diseases of modern life stem from a complex interaction of genes, lifestyle habits, and environmental exposures.
What is gene expression?
The conversion of genetic information into a protein.
What is a genome?
The genome forms a blueprint for the structure and function of the body.
What is muscle relaxation and how does it work?
The idea is to start at your head or at your feet, sequentially tightening and relaxing the muscles.
What is wellness?
The optimal state of health.
How does stress adversely effect reproduction?
The potential consequence of chronic stress is reduced testosterone and sperm counts in men and absent or irregular menstrual cycles in women.
What are three risk factors for noncommunicable diseases?
The top noncommunicable conditions are obesity, cardiovascular disease, type 2 diabetes, cancer, and chronic lung disease.
What is melatonin?
This hormone regulates a number of rhythmic processes, including sleep, body temperature, and the onset of puberty.
List at least five dangers of chronic sleep deprivation
Weight gain, cardiovascular disease, reduced pain threshold, depression, cognitive impairment
What is homeostasis?
Where the body is stable. pH of 7.4. 98.6 degrees.
What are sleep terrors?
Within an hour or two of falling asleep, the child begins to scream and flail about, eyes wide with terror but unseeing.
What is central sleep apnea?
a rare condition in which the brain periodically fails to send the signal to breathe
What are microsleeps?
brief episodes of sleep lasting from less than a second to 30 seconds.
What is sleepwalking?
begins during NREM stage 3 and stage 4. Sometimes a sleepwalker will simply shuffle around the room, then crawl back into bed
What is mindfullness-based stress reduction"?
being fully, deliberately aware of the present moment.
External locus of control
believe that forces outside of them manipulate their lives.
Internal locus of control
believe they have a reasonable amount of control over their destinies.
What does stress impair?
academic performance, social life, sleep, mood. immune function
What are two prescriptions that treat insomnia?
benzodiazepines, imidazopyridines
Chronic stress can lead to what four problematic functions of the body?
age you, shorten your life, sap your energy, impair most bodily systems, and contribute to a number of diseases.
What are parasomnias?
abnormal events that accompany sleep and may interfere with normal sleep.
Sympathetic nervous system
also called the fight-or-flight system, quickly stimulates a surge of epinephrine (also called adrenaline) from the adrenal glands, which sit atop the kidneys.
amygdala
an almond-sized structure involved in highly charged emotions such as fear. In the presence of an apparent threat. Responsible for activating the hypothalamus.
hippocamus
an elongated curving structure that interprets and remembers the contextual details (where, when, what) of the situation
What is a stressor?
anything that threatens homeostasis, activates the stress response.
What are dysomnias?
are conditions that interfere with sleep.
What is distress?
bad stress
Childhood trauma also raises the risk of _______.
chronic disorders
What are three nondrug treatments for insomnia?
cognitive behavioral therapy, progressive muscle relaxation, acupuncture
What is obstructive sleep apnea?
condition in which tissues in the upper airway obstruct airflow
What is Suprachiasmatic nuclei (SCN)?
control central for your circadian rhythms.
A fetus is programmed for survival in a challenging environment by the ______ level in a stressed mother.
cortisol
What is advanced sleep phase disorder?
staying awake past dinnertime is difficult to impossible.
What is mortality?
death
What is SWS?
deep, restorative sleep
What three things can meditation improve?
enhances parasympathetic control of the heart (more normal heart rate patters and blood pressure) and reduces cortisol spikes in response to an acute stressor.
What is a key symptom of sleep debt?
excessive daytime sleepiness
What are at least three examples of stress in America?
finances and work, parenting, college.
What is anticipation?
forecasting about what may happen
What is eustress?
good stress
What is insomnia?
have difficulty falling asleep and/or staying asleep.
What is Zeitgebers ?
help synchronize our biological clock
The child has a hyperactive stress response and a heightened risk of conditions such as
high blood pressure, heart disease, diabetes, psychological disorders, substance abuse, and learning and behavioral difficulties.
What are the parts of the limbic system?
hippocampus, amygdala, hypothalamus
What is morbidity?
illness
Noncommunicable diseases
illnesses that are not infectious or readily transmissible
What are other negative effects of stress on cognitive functioning?
impair cognitive function and the ability to process thoughts, speech, memory, reason, and focus.
Acute illnesses
last less than three months
Chronic illnesses
last longer than three months
What is the strongest zeitgeber?
light
What are three healthy sleep habits?
maintain a regular bedtime schedule, chill on caffeine, keep cozy bed area
What is jet lag disorder?
results from rapidly crossing time zones.
What are four things that disrupt sleep?
roommates, noise, caffeine, lights
What is sleep apnea?
serious condition in which a person stops breathing during sleep.
What is the prefrontal cortex?
signals to the limbic system to cancel the stress response.
Parasympathetic nervous system
slows the heart and respiratory rate, increases activity in the intestinal tract, constricts the pupils, and controls other peaceful activities.
What is an allostatic load?
the price the body pays over long periods of time for adapting to challenges.
What is memory consolidation?
the stabilization of recently acquired information from short-term to long-term storage.
What is sleep architecture?
the structure of the sleep stages
What is sleep hygiene?
those behaviors and environmental factors relevant to good sleep
What are the five objectives for eliminating health disparities?
to improve availability and access to nutritious food, high-quality education, decent and safe housing, health insurance, and reliable and affordable public transportation.
What is rumination?
turning a thought over and over in our heads
What is Polysomnography?
which tests multiple parameters, including eye and leg movements, muscle tone, airflow, respiratory effort, heart rate, blood pressure, blood oxygen levels, and the sounds the sleeper makes (such as snoring).
Describe how sleep changes with age
you go from several periods of REM throughout the day to one long period at night. Older adults tend to go to sleep and wake up earlier than teens and middle age.
