health and wellness 101 (ccbc)

other patterns of disordered eating (chap 12)

Feeding or eating disorders that do not meet the diagnostic criteria for anorexia, bulimia, or binge-eating disorder may be classified as other specified feeding or eating disorders (OSFED) •Atypical anorexia nervosa •Bulimia nervosa with limited duration •Purging disorder •Night eating syndrome

training in specific skills (chap 11)

Learn the skills required for the sport or activity in which you choose to participate Get help •Instruction from a qualified instructor

dealing with aging (chap 18)

Planning for social changes •Changing roles and relationships •Increased leisure time •Economics of retirement •Financial planning should begin early in life •Especially critical for women

complication of pregnancy + pregnancy loss pt2 (chap 6)

Preeclampsia and eclampsia •Preeclampsia: high blood pressure and protein in the urine •Eclampsia: life-threatening preeclampsia, with seizures Placenta previa: placenta covers the cervical opening Placental abruption: placenta separates prematurely from the uterine wall Gestational diabetes mellitus (GDM): a form of diabetes that occurs during pregnancy

pregnancy (chap 6)

Pregnancy is viewed in 13-week trimesters Early signs and symptoms: •Missed menstrual period or slight bleeding •Nausea •Breast tenderness •Increased urination •Sleepiness, fatigue, and emotional upset •Hegar's sign and Chadwick's sign

getting started and stating on track (chap 11)

Selecting instructors, equipment, and facilities •Finding help and advice •Selecting equipment •Choosing a fitness center Eating and drinking for exercise •Maintain a balanced diet •Drink water before and during exercise

online dating +relationships pt 2 (chap 5)

Tips for online dating: •Choose a site that fits your own relationship goals •Make sure you and your date are have similar intentions •Understand the potential consequences of posting photos •Don't give out personal information •Use a unique email for online dating •If someone doesn't respond, don't take it personally •Before meeting in person, talk on the phone •Don't agree to meet unless you feel comfortable; meet in a public place; consider bringing a friend; and let others know where you will be

developing skill for change

(1) Monitor your behavior and gather data (2) Analyze the data and identify patterns (3) Be "SMART" about setting goals •Specific •Measurable •Attainable •Realistic Time-frame specific (4) Devise a plan of action •Get what you need •Modify your environment •Control related habits •Reward yourself •Involve the people around you •Plan for challenges (5) Make a personal contract

wellness (chap 1)

optimal health and vitality, encompassing all the dimensions of well-being •Depends on conscious decisions that affect risk factors

defense and coping mechanism pt 1 (chap 3)

projection- preaching to unacceptable impulses by denying their existence in yourself and attributing them to to others repression- keeping an unpleasant feeling, idea, or memory out of awareness denial- refusing to acknowledge to yourself what you really know to be true displacement- shifting your feelings about a person to another person

stress? (chap 2)

stress refers to two different things: •Stressors: mental states or events that trigger physical and psychological reactions •Stress response: the reactions themselves

defense and coping mechanism pt 3 (chap 3)

substitution- replacing an unacceptable or unobtainable goal with an acceptable one acting out- engaging in an action that makes an unacceptable feeling go away humor- finding something in unpleasant situations altruism- serving other without expecting anything in return

health (chap 1)

the overall condition of body or mind and the presence or absence of illness or injury

postpartum depression+ attachment (chap 6)

"Baby blues" are experienced by 50 to 80% of new mothers Postpartum depression is a prolonged period of anxiety, guilt, fear, and self-blame •Experienced by 9 to 16% of new mothers Attachment •Develops between baby and an adult caregiver •Helps in the child's social, emotional, and mental development

singel parents (chap 5)

-About 16% of children today live with a single parent -Economic difficulties are the primary problem for single mothers •Single fathers' primary concern is more often centered on getting enough time with the child or children Evidence suggests children from single-parent families have less success in school and careers •This may have more to do with the lower educational attainment and financial difficulties of the single parent than the absence of the second parent

estimating body composition (chap 12)

-Bioelectrical impedance analysis (BIA) -Skinfold measurement -Scanning procedures •CT scan •MRI •Dual-energy X-ray absorptiometry (DEXA) •Dual-photon absorptiometry

rigth weight (Chap 12)

-Body weight and body shape are influenced by heredity -Changes should be lifestyle changes -Let a healthy lifestyle determine your weight

Factors that influence wellness (Chap 1)

-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

long-term protective effects (chap 11)

-Improved immune function -Prevention of injures and low-back pain -Improved wellness for life

positive body image; balance (chap 12)

-Knowing when you've reached the limits of healthy change is crucial -Weight management must take place in a positive and realistic atmosphere

staying with your program (chap 11)

-Maintain your program by exercising regularly at consistent intensity, 3 to 5 days a week -Adapt your program to changes in the environment or your schedule -Discover what motivates you -Cross-training can add variety to your workouts •Try new activities

common sources of stress (chap 2)

-Major life changes -Daily hassles College stressors •Academic stress •Interpersonal stress •Time pressures •Financial concerns •Worries, especially about the future Job-related stressors •High levels of job stress are common and can result in burnout—a state of physical, mental, and emotional exhaustion Social stressors •Real social networks •Digital social networks -Other stressors •Environmental stressors, such as natural disasters, acts of violence, industrial accidents, and intrusive noises or smells •Internal stressors, often created by the ways we think and look at things •Traumatic stressors—for example, automobile accidents, assaults, and rape

moderate-intensity + vigorous-intensity (chap 11)

-Moderate-intensity exercise is activity that causes a noticeable increase in heart rate •Brisk walking -Vigorous-intensity exercise is activity that causes rapid breathing and a substantial increase in heart rate •Jogging -Regardless of whether physical activity goals are met, too much time sitting is detrimental to health

treating eating disorder (chap 12)

-Must address eating behaviors and misuse of food to manage stress and emotions -Psychotherapy and medical management •Anorexia nervosa: averting a medical crisis •Adequate body weight; psychological aspects •Bulimia nervosa and binge-eating disorder: stabilizing the eating patterns •Identifying and changing the patterns of thinking •Improving coping skills

Physical, Cognitive, Behavioral, and Emotional Symptoms of Excess Stress

-PHYSICAL SYMPTOMS Dry mouth Frequent illnesses Gastrointestinal problems Headache Fatigue High blood pressure Pounding heart Sweating -EMOTIONAL SYMPTOMS Anxiety Depression Edginess Hypervigilance Impulsiveness Irritability -COGNITIVE SYMPTOMS Confusion Inability to concentrate Trouble remembering things Negative thinking Worrying Poor judgment -BEHAVIORAL SYMPTOMS Crying Disrupted eating habits Disrupted sleeping habits Irritability Problems communicating Increased use of tobacco, alcohol, or other drugs Sexual problems Social isolation

cognitive and psychological response to stressors pt2 (chap 2)

-Personality: the sum of cognitive, behavioral, and emotional tendencies •Affects a person's perception of and reaction to stressors, which in turn have health effects Personality traits: •Hardiness is a trait that allows people to cope more positively with stress •Personal motivations affect stress and help determine its impact on health •Stressed power motivation •Unstressed affiliation motivation •Resilience is a personality trait associated with the ability to face adversity and recover quickly from difficulties •Especially associated with social and academic success in at-risk groups Cultural background •Culture clashes can be a source of stress Gender •Strict adherence to gender roles can limit one's response to stress and become its own source of stress •Women report higher levels of stress than men Experience •Good or bad past experiences color how people respond to similar situations

improved psychological and emotional wellness (chap 11)

-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

Benefits of exercise (chap 11)

-Reduced risk of premature death -Improved cardiorespiratory functioning -More efficient metabolism and improved cell health -Improved body composition -Disease prevention and management -Improved psychological and emotional wellness -Improved immune function -Prevention of injuries and low-back pain -Improved wellness for life

cognitive and psychological response to stressors pt1 (chap 2)

-Responses to stress vary from person to person -Cognitive responses: •Cognitive appraisal of a potential stressor influences how it is viewed •Two factors that can reduce the magnitude of the stress response: •Successful prediction •Perception of control -Psychological responses: •Emotional responses are determined in part by personality and temperament but can also be regulated with coping techniques

time management (chap2)

-Set priorities -Schedule tasks for peak efficiency -Set realistic goals and write them down -Budget enough time -Break up long-term goals -Visualize achievement -Track tasks you put off -Do least-favorite tasks first -Consolidate tasks -Identify quick transitional tasks -Delegate responsibility -Say no when necessary -Take breaks -Avoid "time sinks" -Just do it!

physical responses to stressors (chap 2)

-Two systems in your body are responsible for the physical response •Nervous system •Endocrine system -Rapid chemical reactions prime the body to act quickly and appropriately

communication pt 1 (chap 5)

Ability to interpret nonverbal messages is important •Body language should agree with words Digital communication and our social networks enable more rapid communication but can undermine relationships •Be mindful of how social media can influence communication: •Missing nonverbal cues •Promoting an idealized version of oneself •Spying •Checking one's phone rather than staying present •Publicizing more areas of one's life

diagnosing fetal abnormalities pt 1 (chap 6)

About 2 to 4% of babies are born with a major birth defect Noninvasive screening tests: •Quadruple marker screen (QMS): a maternal blood test performed at 16 to 19 weeks •Estimates the probability of fetal abnormalities •Cell-free DNA: performed after 10 weeks •Used to identify chromosomal disorders

positive psychology pt 1(chap3

Abraham Maslow's Toward a Psychology of Being (1968) adopted a perspective he called "positive psychology" Maslow's hierarchy of needs •Physiological needs—the most important •Safety and security •Love and belongingness •Self-esteem •Self-actualization

importance of parental care pt1 (chap 6)

Adequate nutrition and stress management are vital for mother and fetus •Regular medical checkups •Blood tests •Rh factor: a blood protein that is problematic if there is an incompatibility between mother and fetus •Prenatal nutrition •Avoiding drugs and other environmental hazards •Teratogens can cause congenital malformations, or birth defects •Alcohol can produce fetal alcohol syndrome (FAS) •Tobacco, caffeine, and drugs all increase risks, often serious •Infections, including STIs

planning death pt2 (chap 2

Advance directive: a legal document that states your preferences about medical treatment •Living will: allows individuals to provide instructions about the kind of medical care they wish to receive or not receive if they become unable to participate in decisions •Health care proxy, or durable power of attorney for health care: allows an individual to appoint another person as an agent in making health care decisions

online dating + relationships pt 1 (chap 5)

Advantages of connecting with others online: •Allows for relaxed communication •Can be easier, with less investment •Allows you to get to know someone from home, set your own pace, and start and end a relationship at any time Disadvantages: •Misrepresentation •Greater tendency to idealize online partners because people reveal only what they want •Removes body language, chemistry, and intuition from the process

health insurance options (chap 1)

Affordable Care Act (ACA) was signed into law in 2010 •Has remained in effect, but certain provisions have been altered •Health insurance marketplaces facilitate the purchase of health insurance at the state level •Those who are below income requirements are eligible for federal help with premiums •Students benefit in specific ways, such as with the ability to stay on their parents' plans until 26 years old

aging (chap 18)

Aging: a normal process of getting older, which includes physical, mental, and social changes, and a point past which there is a decline in function •Biological aging begins at birth and continues until death •Psychological aging refers to the cognitive, emotional, and behavioral changes that occur over time •Social aging refers to changes in a person's relationships Successful aging requires preparation

allostatic load (chap 2)

Allostatic load: the "wear and tear" on the body that results from long-term exposure to repeated or chronic stress •Depends on many factors, including genetics, life experiences, and emotional and behavioral responses to stressors Physical stress reactions may promote a new level of homoeostasis, but they also have negative effects •Increased susceptibility to disease after repeated or prolonged stress

psychoneuroimmunology pt3 (chap 2)

Altered immune function •Increased vulnerability to colds and other infections, asthma and allergy attacks, and flare-ups of chronic sexually transmitted infections such as genital herpes and HIV Headaches •Three categories of headaches have been linked to stress •Tension headaches •Migraine headaches •Cluster headaches Other health problems •Digestive problems •Injuries •Menstrual irregularities, impotence, and pregnancy complications

stress and health (chap 2)

American Psychological Association's Stress in America survey: the average overall stress level among Americans rose between 2016 and 2017 •Eighty percent of respondents reported having at least one symptom in the past month Evidence suggests stress can increase vulnerability to many ailments

anorexis nervosa (chap 12)

Anorexia nervosa involves a refusal to eat enough food to maintain a reasonable body weight Characteristics: •Fear of gaining weight or becoming fat •Distorted self-image •Compulsive behaviors and rituals •Some may binge and purge—the use of vomiting, laxatives, or other methods to compensate for food that has been eaten •Some may engage in excessive exercise Health risks of anorexia nervosa: •Females often stop menstruating •Cold intolerance •Low blood pressure and heart rate •Dry skin, and swelling of the hands and feet •Medical complications, including disorders of the cardiovascular, gastrointestinal, endocrine, and skeletal systems Depression and suicide

anxiety disorders (chap 3)

Anxiety: fear that is not in response to any definite threat Specific phobia: fear of something definite Social phobia: fear of humiliation or embarrassment while being observed by others Panic disorder: sudden unexpected surges in anxiety •Agoraphobia: fear of being alone away from help •Panic attacks: brief surges of overwhelming anxiety Generalized anxiety disorder (GAD): excessive, uncontrollable worry about multiple issues Generalized anxiety disorder (GAD): excessive, uncontrollable worry about multiple issues Obsessive-compulsive disorder (OCD): uncontrollable, recurring thoughts and the performing of senseless rituals •Obsessions: recurrent, unwanted thoughts or impulses •Compulsions: repetitive, difficult-to-resist actions Posttraumatic stress disorder (PTSD): reliving traumatic events through dreams, flashbacks, and hallucinations •If symptoms resolve in less than a month, considered acute stress disorder Treating anxiety disorders: •Medication •Psychological interventions

thinking and acting constructively (chap 2)

Apply mindfulness: •Take control •Problem-solve •Modify your expectations •Stay positive •Practice affirmations •Cultivate your sense of humor •Focus on what's important

adapting to physical changes pt 2 (chap 18)

Arthritis: inflammation and swelling of a joint or joints •Osteoarthritis (OA) is the most common form Sexual functioning •Enjoyment of sex can continue well into old age Osteoporosis: loss of bone density •Makes the body more prone to fractures, especially at the hip, spine, or wrist •Weight-bearing exercises beginning early in life are important •Two other strategies are avoiding tobacco use and managing depression and stress

parenting pt 2 (chap 5)

At each stage of the family life cycle, the relationship between parents and children changes •Early on, parents ensure physical well-being around the clock •Later, parents must strike a balance between giving freedom and setting limits Marital satisfaction tends to decline during children's school years because of additional pressures and responsibilities

dealing with anger (chap 3)

At one extreme are people who have great trouble expressing any anger; at the other are people who express anger explosively and inappropriately •Can signal intermittent explosive disorder (IED) To manage anger: •Try to reframe what you're thinking at that moment •Try to distract yourself Dealing with anger in others: •Respond "asymmetrically"—not with anger but with calm

ADHA (chap 3)

Attention-deficit/hyperactivity disorder (ADHD) •Inattention •Hyperactivity •Impulsivity Diagnosis: •Persistent pattern of behavior •Behaviors interfering in functioning or development •Symptoms before age 12 (even if an adult at first diagnosis)

supporting a person in the last phase of life (Chap 18)

Attentive listening is important Physical touch, such as holding hands, can be the most effective way to express love and concern Simple steps such as dimming the room's lighting can provide great relief and reassurance in the last moments

coping with imminent death (chap 18)

Awareness of dying •Middle knowledge (Weisman): a balance of honesty and hope Tasks of coping •Kübler-Ross, five psychological stages: denial, anger, bargaining, depression, acceptance •Notion of stages is now deemphasized •Four primary dimensions in coping with dying (Corr) •Physical •Psychological •Social •Spiritual

challenges in relationship pt4 (chap 5)

Balancing time together and apart is important •Every person is unique and has different needs for distance and closeness in a relationship Jealousy can destroy a relationship •Actually a sign of insecurity or possessiveness •Healthy self-esteem and clear communication are key Supportiveness—the ability to ask for and give support—is another key to successful relationships

behavior change (chap 1 )

Behavior change: cultivating healthy behaviors and working to overcome unhealthy ones Getting serious about your health: •Examine your current health habits •Choose a target behavior •Learn about your target behavior •Find help

models of human nature and therapeutic change pt2 (chap 3)

Behavioral model focuses on what people do •Behaviorists analyze behavior in terms of stimulus, response, and reinforcement •Fearful people are taught to practice exposure Cognitive model emphasizes the effect of ideas on behavior and feelings •Attempts to expose and identify harmful false ideas Psychodynamic model also emphasizes thoughts •Symptoms are a result of a complex set of wishes and emotions hidden by active defenses

optimism and honesty (chap 3)

Being optimistic •Pessimism: a focus on the negative and the unfavorable •Optimism: a tendency to emphasize the hopeful and expect a favorable outcome •Optimism can be learned Maintaining honest communication •Assertiveness: expression that is forceful but not hostile; being able to say no or yes depending on the situation

designing your exercise program (chap 11)

Best exercise program: •Promotes health •Is fun to do Start slow and move up the physical activity pyramid Explore the benefits of high-intensity interval training

marriage pt 2 (chap 5)

Best predictors of a happy marriage: •Realistic expectations •Acceptance of the other's personality •Development of friendships with other couples •Good communication •Effective ways of resolving conflict •Agreement on religious/ethical values •Egalitarian roles •Good balance of individual and joint interests Commitment—a promise of a shared future—is the most important part of a relationship for many

binge-eating disorder (chap 12)

Binge-eating disorder: incontrollable eating followed by feelings of guilt and shame about weight gain •Characterized by very rapid eating, eating until uncomfortably full, eating when not hungry, and preferring to eat alone -Often, eating is a way of coping -Likely to be obese -High rates of depression and anxiety

models of human nature and therapeutic change pt1 (chap 3)

Biological model emphasizes that the mind's activity depends entirely on an organic structure, the brain •Pharmacological therapy •Antidepressants •Mood stabilizers •Antipsychotics •Anxiolytics (antianxiety agents) and hypnotics (sleeping pills) •Stimulants •Issues in drug therapy •For mild cases of depression, psychotherapy may be more effective •For moderate to severe depression, combined therapy appears to be significantly more effective than either type of treatment alone

mood disorder pt 3 (Chap 3)

Bipolar disorder: a mental illness characterized by alternating periods of depression and mania •Mania: excessive elation, irritability, talkativeness, inflated self-esteem, and expansiveness •Antimanic drugs may be prescribed as a lifelong treatment

become a parent (chap 5)

Birth of a first child is an extremely stressful transition •Marital roles tend to become more traditional •Mothers usually have to make greater changes in their lives •Marital satisfaction often declines

evaluating body weight and body composition (chap 12)

Body composition •Bodies are composed of fat-free mass and body fat •Fat-free mass: nonfat tissues •Body fat includes: •Essential fat •Fat stored in fat cells (adipose tissue) •Fat located in subcutaneous fat (under the skin) and around major organs (visceral fat) Percent body fat: the proportion of the body's total weight that is fat

Body composition (chap 11)

Body composition: the proportion of fat and fat-free mass (muscle, bone, and water) in the body •Healthy body composition has a high proportion of fat-free mass and a low level of body fat, adjusted for age and sex -Best way to lose fat is through a lifestyle that includes a sensible diet and exercise -Best way to add muscle mass is through resistance training such as weight training

body image (chap 12)

Body image: the mental representation a person holds about his or her body, consisting of perceptions, images, thoughts, attitudes, and emotions

Body mass index (BMI) (chap 12)

Body mass index (BMI) is useful for classifying the health risks of body weight •Correlated with but does not directly measure body fat Body weight (in kilograms) divided by the square of height (in meters) •Alternatively, the weight in pounds divided by the square of height in inches, multiplied by 703 (the conversion factor) Standards set by the NIH: •Between 18.5 and 24.9 is healthy •Greater than 25 is overweight •Greater than 30 is obese •Below 18.5 is classified as underweight, although low BMI values may be healthy in some cases BMI is not helpful for determining body composition because it does not distinguish between fat weight and fat-free weight •Can be inaccurate for shorter people, muscular athletes, and older adults

sexual anatomy (chap 6)

Both men and women have gonads •Ovaries in females; testes in males Gonads produce sex hormones and germ cells •Ova (eggs) in people assigned female at birth •Sperm in people assigned male •Ova and sperm are the basic units of reproduction There is a spectrum of human sexes •Intersex: individuals born with genitals that cannot easily be assigned to male or female categories

building motivation to change

Building motivation to change: •Examine the pros and cons of change •Boost self-efficacy •Locus of control: the extent to which a person believes he or she has control over the events of his or her life •Internal locus of control versus external locus of control •Visualization and self-talk •Role models and supportive people •Identify and overcome barriers to change

bulimia nervosa (chap 12)

Bulimia nervosa is characterized by recurring episodes of binge eating followed by purging Characteristics: •Rapid consumption of food, followed by purging •Eating in secret •After a binge, feeling ashamed, disgusted, and physically and emotional drained Health risks of bulimia nervosa: •Eroded tooth enamel •Deficient calorie intake •Liver and kidney damage •Cardiac arrhythmia •Chronic hoarseness •Esophageal tearing •Rupture of the stomach •Menstrual problems Depression

cardiorespiratory endurance training (chap 11)

Cardiorespiratory endurance training conditions the heart and metabolism •Related physical functions improve •Functioning of the body's chemical systems also improves

cardiorespiratory endurance (chap 11)

Cardiorespiratory endurance: the ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity

psychoneuroimmunology pt2 (chap 2)

Cardiovascular disease •Blood pressure rises during the stress response •Chronic high blood pressure leads to atherosclerosis •Anger and hostility seem to be especially harmful Psychological disorders •Stress contributes to problems such as depression, panic attacks, anxiety, eating disorders, and posttraumatic stress disorder (PTSD)

Disease prevention and management (chap 11)

Cardiovascular disease •Sedentary lifestyle is one of six major risk factors of CVD, including heart attack and stroke •Exercise positively affects the risk facts and directly interferes with the disease process itself Regular physical activity also reduces risk of: •Cancer •Osteoporosis Type 2 diabetes

preventing and managing athletic injuries (chap 11)

Care for injuries that may occur •R-I-C-E principle: Rest-Ice-Compression-Elevation Six basic guidelines: •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

treating infertility (chap 6)

Cause of infertility can be determined for about 72 to 82% of infertile couples Couples may turn to assisted reproductive technology (ART) •Intrauterine insemination: introduction of semen to the vagina by artificial means •In vitro fertilization (IVF): combining eggs and sperm outside the body and inserting fertilized egg(s) into the uterus •Gestational carrier

Varieties of Human Sexual Behavior (chap 6)

Celibacy and abstinence Autoeroticism: masturbation and erotic fantasy Touching and foreplay Oral-genital stimulation •Cunnilingus (stimulation of the female genitals) •Fellatio (stimulation of the penis) Anal intercourse Sexual intercourse

life-enhancing pt 1 (chap 18)

Challenge your mind •Older adults who stay mentally active have a lower risk of cognitive impairment •Reading, writing, doing puzzles, learning a language, and studying music stimulate the brain •More complex the activity, the more protective it may be •Some effects of mental exercise may help delay the onset of symptoms caused by dementia

learning about death (chap 18)

Child's understanding of death evolves greatly from about age 6 to age 9 Mature understanding of death: recognition that death is universal and irreversible, involves the cessation of all physiological functioning, and has biological reasons Nonempirical ideas about death include noncorporeal continuity: that we survive in some form after death

pain relief during labor+ delivery (chap 6)

Childbirth preparation is a good place to start Pain can be modified by staying active in labor, laboring in water, and using breathing and relaxation techniques Intervention most often used is the epidural injection •Given through a catheter placed between the vertebrae in the lower back Local anesthesia is available for repair of any tear or episiotomy—an incision in the perineum to widen the vaginal opening

childbirth (chap 6)

Choices in childbirth: •Who is going to assist with the delivery? •Physician •Nurse-midwife •Where is the baby going to be delivered? •Hospital •Freestanding accredited birth center •Home

psychological +mental changes pt 1 (chap 18)

Cognitive impairment •Many diseases lead to progressive cognitive impairment •Some patients fulfill criteria for a diagnosis of mild cognitive impairment, defined as objective cognitive impairment with preserved function of daily life •Many ultimately develop dementia: a general term for a loss of function that interferes with daily life and independence Most older people with significant cognitive impairment have several brain pathologies simultaneously, which may all contribute to impairment

putting your plan into action

Commit to making your plan work •Remember your reasons •Use all your strategies and keep track of your progress •Reward yourself for achievements

sexual problems (chap 6)

Common sexual health problems: •Vaginitis—vaginal inflammation •Vulvodynia—chronic and unexplained vulvar pain •Endometriosis—growth of tissue outside the uterus •Pelvic inflammatory disease (PID)—a uterine or ovarian infection introduced to the vagina; associated with STIs •Dyspareunia—painful intercourse, with many possible causes •Prostatitis •Testicular cancer •Epididymitis—an inflammation usually caused by STIs •Testicular torsion—twisting of the spermatic cord

complication of pregnancy + pregnancy loss pt1 (chap 6)

Complications arise for many different reasons •Maternal diseases and exposures •Placental factors •Fetal conditions Ectopic pregnancy: the embryo develops outside the uterus Spontaneous abortion, or miscarriage Stillbirth, in which the fetus shows no sign of life

differentiation of the embryo

Conception—combining of 23 pairs of chromosomes •Twenty-third pair is the sex chromosomes •Egg carries an X sex chromosome •Sperm carries either an X or a Y chromosome •People designated female typically have an XX chromosomal pair •People designated male typically have an XY chromosomal pair Abnormalities sometimes occur •Klinefelter syndrome; Turner syndrome Testosterone is key to sexual differentiation •Exposure to hormones also influences brain development

conflict and conflict resolution (chap 5)

Conflict is natural in intimate relationships •It is best to let anger dissipate before trying to resolve conflict Conflict resolution skills are vital •Clarify the issue •Find out what each person wants •Determine how you can both get what you want •Decide how to negotiate, and be willing to compromise •Solidify agreements verbally or in writing •Review and renegotiate

cognitive and psychological response to stressors pt3 (chap 2)

Cultural background •Culture clashes can be a source of stress Gender •Strict adherence to gender roles can limit one's response to stress and become its own source of stress •Women report higher levels of stress than men Experience •Good or bad past experiences color how people respond to similar situations

Current ACSM guidelines for weekly exercise (chap 11)

•At least 150 minutes of moderate-intensity aerobic physical activity, or 75 minutes of vigorous-intensity aerobic activity •For more extensive health benefits, increase activity to 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity •Adults should do muscle-strengthening activities of moderate or high intensity that involve all major muscle groups on two or more days a week •Everyone should avoid inactivity

difficult decisions at the end of life pt 1 (chap 18)

Decision to stop doing tests and treatments is often a difficult one for patients and families •Persistent vegetative state: profound unconsciousness, with no sign of normal reflexes and response to external stimuli Withholding or withdrawing treatment: •Right of a competent patient to refuse unwanted treatment is now generally established •Having a clear advance directive is extremely helpful

defense mechanism healthy and unhealthy (chap 3)

Defense mechanisms allow people to rearrange thoughts and feelings to resolve conflicts •Can be healthy and adaptive—such as humor and altruism •Can also be maladaptive, obscuring solutions

mood disorder pt2 (chap 3)

Depression: characterized by loss of interest, sadness, hopelessness, loss of appetite, disturbed sleep, and other physical symptoms •Strikes nearly 6.7% of Americans annually •Treatment depends on severity •Best initial treatment is likely a combination of drug therapy and psychotherapy •Only about 35% of people with depression seek treatment •Electroconvulsive therapy (ECT): effective for severe depression when other approaches have failed •For seasonal affective disorder (SAD), a type of depression, light therapy is used

managing stress pt2 (chap 2)

Develop healthy exercise and eating habits •Regular physical activity can reduce many of the negative effects of stress •Healthful eating gives you energy to use when experiencing stress •Excess stress can negatively affect the way you eat Learn to identify and moderate individual stressors Learn mindfulness: the intentional cultivation of attention in a way that is nonjudging and nonstriving

life enhancing pt2 (chap 18)

Develop physical fitness •Exercise significantly enhances both psychological and physical health •Studies cited in the 2018 Physical Activity Guidelines for Americans Committee Report found: •Physically active people have a significantly lower risk of dying prematurely •150 minutes of physical activity per week is often sufficient •Stimulus that exercise provides also protects against the loss of fluid intelligence: the ability to find solutions to new problems

achieving healthy self-esteem (chap 3)

Developing a positive self-concept •Sense of being loved and being able to give love and accomplish goals •Integration of one's self-concept •Stability—freedom from contradictions in one's self-concept Meeting challenges to self-esteem •Acknowledge when something has gone wrong •Notice your thinking and avoid focusing on the negative •Cognitive distortions: patterns of negative thinking that make events seem worse than they are •Develop realistic self-talk—statements you make to yourself

Diabetes (chap 12)

Diabetes mellitus causes a disruption of normal metabolism •Type 1 diabetes •Immune system destroys insulin-producing cells in the pancreas •Type 2 diabetes •Strongly associated with excess body fat •Pancreas does not produce enough insulin, body cells have become resistant, or both •Gestational diabetes •Prediabetes

other psychotherapies (chap 3)

Dialectical behavior therapy (DBT) •Encourages distress tolerance and acceptance of painful feelings through mindfulness

psychological +mental changes pt 2 (chap 18)

Diseases leading to dementia: •Alzheimer's disease (AD): a progressive brain disorder that damages and eventually destroys brain cells •Most common disease leading to dementia •Ultimately fatal •Vascular dementia, or vascular cognitive impairment: changes that occur due to cerebrovascular disease, when brain cells die due to inadequate blood flow •Lewy-body dementia (LBD): a form of dementia that partly resembles AD but may also cause unpredictable levels of cognitive ability, attention, or alertness

planning a funeral/memorial service (chap 18)

Disposition of the body •Burial •Embalming for a viewing or wake •Cremation Arranging a service •Memorial service •Funeral ceremony

approaches to overcoming a weight problem pt 1 (chap 12)

Doing it yourself •Set reasonable goals •Loss of 1 to 2 pounds per week recommended •Weight management is a lifelong project Diet books •Reject gimmicks •Seek books that advocate a balanced approach Dietary supplements and diet aids •Formula drinks and food bars, herbal supplements, and others: claims are often false

nervous and endocrine systems working together (chap 2)

During stress, the sympathetic nervous system triggers the endocrine system Endocrine system: glands, tissues, and cells that help control body functions •Releases hormones •Helps prepare the body to respond to stress •Handles both acute and chronic stress How do they work together in an emergency? •Adrenal glands are activated, releasing cortisol and epinephrine (adrenaline) •Trigger physiological changes (the fight-or-flight reaction) •Heart rate and respiration accelerate •Hearing and vision become more acute •Liver releases extra sugar into the bloodstream •Perspiration increases •Brain releases endorphins Once the stressful situation ends, the body returns to homeostasis: its normal state

death...what is it? (chap 18)

Dying and death are more than biological events; they have social and spiritual dimensions •Accepting and dealing with death presents unique challenges to our sense of self, our relationships, and our understanding of the meaning of life •Questions about death and what happens when we die are central to the great religions and philosophies of the world •Even for the most secular, religious beliefs and traditions can shape attitudes and behaviors surrounding death Senescence is the biological process of aging

menstrual problems pt1 (chap 6)

Dysmenorrhea: discomfort associated with menstruation Emotional symptoms are common •Premenstrual tension •Premenstrual syndrome (PMS) •Premenstrual dysphoric disorder (PMDD) Combination of hormonal, neurological, genetic, dietary, and psychological factors

Dimension of wellness part 2 (chap 1)

EMOTIONAL WELLNESS Optimism Trust Self-esteem Self-acceptance Self-confidence Ability to understand and accept one's feelings Ability to share feelings with others CULTURAL WELLNESS Creating relationships with those who are different from you Maintaining and valuing your own cultural identity Avoiding stereotyping based on race, ethnicity, gender, religion, or sexual orientation FINANCIAL WELLNESS 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

giving gift of life (chap 18)

Each day about 80 people receive an organ transplant •Another 20 people on the waiting list die because not enough organs are available •You can express your wishes with a Uniform Donor Card or as an indication on a driver's license; and by discussing your decision with your family

life enhancing pt3 (chap 18)

Eat wisely •Eat a varied diet full of nutrient-rich foods Maintain a healthy weight Control drinking and overdependence on medications Don't smoke Schedule physical examinations to detect treatable diseases Recognize and reduce stress

eating disorder (chap 12)

Eating disorders are psychological disorders, characterized by severe disturbances in body image, eating patterns, and eating-related behaviors •Anorexia nervosa •Bulimia nervosa •Binge-eating disorder

challenges in relationship pt 2 (chap 5)

Emotionally intelligent people can give and receive emotional support •Mindfulness is key in the ability to observe emotions without judging them Unequal or premature commitment makes it difficult to maintain a relationship

coming to terms with death (chap 18)

Encounters with death and dying help us realize that life is both precious and precarious Dying and death offer opportunities for growth Denying death results in denying life

factors contributing to excess body fat (chap 12)

Energy balance is key to maintaining healthy body weight and keeping a healthy ratio of fat to fat-free mass •Body takes in energy (calories) and uses energy (calories) to maintain vital body functions •To change weight, the balance must be tipped •Positive energy balance •Negative energy balance Genetic factors •Genetics contribute to 25 to 40% of an individual's body fat, but one's environment is still important •Set point theory suggests our bodies are designed to maintain a stable "set point" •Set point can change if changes in activity and diet are maintained over a long time Physiological factors •Metabolism •Resting metabolic rate (RMR) accounts for about 65 to 70% of daily energy expenditure •Genetics, behavior, and weight loss or gain affect metabolic rate •Hormones •Fat cells •Gut microbiota

Enhancing your readiness to change (chap 1 )

Enhancing your readiness to change: •Transtheoretical, or "stages of change," model What stage are you in? •Precontemplation •Contemplation •Preparation •Action •Maintenance Termination

models of human nature and therapeutic change pt3 (chap 3)

Evaluating the models: •Most clinicians do not subscribe to a single model but understand mental illness through a biopsychosocial model •Therapists have recently developed pragmatic cognitive-behavioral therapies (CBTs) that combine effective elements of both models •Treating social anxiety: combination of exposure and changing problematic patterns of thinking •Drug therapies and CBTs are also sometimes combined •Psychodynamic therapies have been attacked as ineffective and endless

dating (chap 5)

Every culture has rituals for pairing and finding mates Many people find romantic partners through dating, often centered on a mutually enjoyable activity •Casual dating may evolve into steady or exclusive dating, then engagement, and finally marriage In recent years, traditional dating has given way to a more casual form of getting together in groups Among some young people, dating has been supplanted by hooking up

female sex organs (chap 6)

External sex organs of people assigned female at birth are called the vulva •Mons pubis; labia majora and labia minora; clitoris and the clitoral hood or prepuce; and the urethral and vaginal openings Vagina is a passage that leads directly to the internal reproductive organs •G-spot is located 1 to 2 inches inside the vagina •Cervix is the opening to the uterus, or womb •Fallopian tubes (or oviducts) extend from the top of the uterus; the end of each surrounds an ovary

fetal programming (chap 6)

Fetal programming theory focuses on how conditions in the womb may influence the risk of adult diseases For example: •Low birth weight has been linked to increased risk of heart disease, high blood pressure, obesity, diabetes, and schizophrenia •High birth weight in female infants is associated with increased risk of hypertension, diabetes, and some cancers in later life

changes during the later stages of pregnancy (chap 6)

Fetus's increased needs place a burden on the mother's lungs, heart, and kidneys Body retains more water Braxton Hicks contractions: preliminary contractions as the body prepares for childbirth Lightening: the uterus sinks down as the baby's head settles into the pelvic area

social media + loneliness (chap 3)

Finding a social media balance •Some believe social media can lead to social interaction and less loneliness •Others believe it can lead to social isolation and psychological harm •Everyone needs to find a balance—but you must use your own judgment when looking at how much time you spend online Dealing with loneliness •Discover how to enjoy being by yourself

fetal development pt 1 (chap 6)

First trimester: •Fertilized egg divides, then multiples to 32 to 128 cells and travels to the uterus, where it is called a blastocyst •On about the sixth or seventh day, it attaches to the uterine wall •Blastocyst becomes an embryo by about the end of the second week, and cells differentiate into three layers •Outermost shell of cells becomes the supporting structures of the pregnancy: placenta, umbilical cord, and amniotic sac •All major body structures are formed between the second and ninth weeks •Fetus is about an inch long and weighs an ounce

male sex organs pt 1 (chap 6)

For people assigned male at birth, the genitals are called the penis and scrotum •Penis consists of the glans and a shaft that becomes engorged with blood during sexual excitement •Highly sensitive glans is an important component in sexual arousal •Foreskin of the glans may be removed by circumcision •Scrotum is a pouch that contains and maintains the temperature of the testes •Both urine and semen (the fluid that carries sperm) pass through the penile urethra, which runs the length of the penis •Cowper's glands flank the urethra and excrete preejaculatory fluid

cardiorespiratory endurance exercise (chap 11)

Frequency •Three to five times weekly Intensity •Increased maximal oxygen consumption (V̇O2max) •Target heart rate zone: the range to reach and maintain during exercise to obtain benefits •Heart rate monitor •METs: measures of the metabolic cost of an exercise Time (duration) 20 to 60 minutes per workout Type •Stress a large portion of the body's muscle mass for a prolonged period of time •Walking, jogging, running, swimming, bicycling, aerobic dance Volume of activity •150 minutes per week of moderate-intensity activity; or equivalents in calories, MET-minutes, or steps Progression •Rate depends on goals, fitness, health, age, and adaptation Warm up and cool down

friendship (chap 5)

Friendships teach tolerance, sharing, and trust •Usually include the following characteristics: •Companionship •Respect •Acceptance •Help •Trust •Loyalty •Mutuality •Reciprocity •Friendships may be more stable and longer lasting than intimate partnerships

self-concept, self-esteem, and self-acceptance pt2 (chap 5)

Gender role and communication style are significant •Cultural expectations learned in childhood affect the way we relate to others •Gender role: the activities, abilities, and characteristics deemed culturally appropriate for us based on our sex Adult styles of loving may be based on childhood styles of attachment to a primary caregiver •Attachment: the emotional tie between an infant and caregiver or between two people in an intimate relationship

gender roles+ sexual orientation pt 1 (chap 6)

Gender: how people identify and feel about themselves, rather than the body parts and sexual organs they have Gender role is everything in daily life that expresses your gender •Dress, speech patterns, mannerisms •Family, friends, teachers, media, and even strangers model gender roles of girls and boys •Concept of gender roles is intertwined with that of sexual orientation

psychological +mental changes pt 3 (chap 18)

Grief •Physical, psychological, and emotional health consequences •Unresolved grief can have serious physical and psychological or emotional health consequences and may require professional help Depression and suicide •Signs of depression include loss of interest, decreased appetite, insomnia, fatigue, and feelings of worthlessness •People over 85 have the second highest suicide rate of any age group

coping with loss pt 1 (chap 18)

Grief: the reaction to loss •Bereavement: the objective event of loss •Mourning: the process of adjustment Course of grief is highly individual •Cause or mode of death influences how grief is experienced •Can be a physical as well as emotional stressor •Pain of separation •Over time, physical and mental balance are reestablished •Social support is critical in the later course of grief as well as during the first days after a loss There is no hard and fast "normal" amount of time that grief should last Complicated grief refers to grief that is unusually intense, prolonged, and debilitating

single hood (chap 5)

Growing number of adults never marry •Changing views on singlehood •Delayed age for marrying •Financial independence takes longer to achieve •Cohabitation is more common •Divorce rates are high Advantages: career/personal development; freedom Disadvantages: lack of companionship; economic hardships

meeting life's challenges with a positive self-concept (chap 3)

Growing up psychologically means developing coping mechanisms for meeting life's challenges Erik Erickson: personality and identity develop through several stages of life •Developing a unified sense of self—an adult identity •Developing values and purpose in your life •Values: criteria for judging what is good and bad and that underlie our moral decisions and behavior

Health issues for diverse population (chap 1 )

Health disparities are linked to social, economic, and/or environmental disadvantage. Other differences are biological and cultural •Sex and gender •Race and ethnicity •Income and education •Disability •Geographic location •Sexual orientation and gender identity

health promotion (chap 1 )

Health promotion: the process of enabling people to increase control over their health and its determinants •National Institutes of Health (NIH) •Centers for Disease Control and Prevention (CDC)

the healthy people initiative (chap 1 )

Healthy People 2030, in development, proposes the following broad objectives: •Eliminate preventable disease, disability, injury, and premature death •Achieve health equity, eliminate disparities, and improve health literacy •Create social, economic, and physical environments that promote good health for all •Promote healthy development and healthy behaviors across every stage of life •Engage leadership and the public to design effective health policies

step families (chap 5)

Healthy stepfamilies are both less cohesive and more adaptable than healthy primary families Stepfamilies need time and shared experiences to gain the feeling of being a family

adapting to physical changes pt 1 (chap 18)

Hearing loss •Loss of hearing is a common physical change and can affect a person's ability to interact and lead to a sense of isolation Some lose their Vision changes •Glaucoma: increase in pressure in the eye •Age-related macular degeneration (AMD): deterioration of the central area of the retina •Cataracts: clouding of the lenses

end of life options (chap 18)

Home care is an expressed preference for the majority of people Hospice programs offer a special kind of compassionate care for those in the final phase of terminal illness •Likely to die in six months or less •Hospice is a system of palliative care: a collaborative, team-based approach to treatment that aims to prevent and relieve suffering in those with serious or life-threatening illness

Dimension of wellness part 3 (chap 1)

INTELLECTUAL WELLNESS Openness to new ideas Capacity to question Ability to think critically Motivation to master new skills Sense of humor Creativity Curiosity Lifelong learning INTERPERSONAL WELLNESS Communication skills Capacity for intimacy Ability to establish and maintain satisfying relationships Ability to cultivate a support system of friends and family ENVIRONMENTAL WELLNESS Having abundant, clean natural resources Maintaining sustainable development Recycling whenever possible Reducing pollution and waste

cesarean delivery (chap 6)

In a cesarean section, the baby is removed through a surgical incision in the abdominal wall and uterus •Necessary when a baby can't be delivered vaginally •Baby's head is too large •Mother has a serious health condition •Mother is overweight or has diabetes •Difficult labor •Fetal distress •Dangerous infections •Repeat cesarean deliveries are very common (88.1% in 2015)

male sexual maturation (chap 6)

In males, puberty lags behind female sexual maturation by about two years Physical changes: •Testicular growth beginning by about age 10 or 11 •Penis growth •Pubic hair growth •Facial and body hair growth •Voice deepens •Height and weight increase

suicide pt 1 (chap 3)

In the U.S., suicide is the second leading cause of death for young people aged 15 to 34 Suicide rate is higher among men than among women Signs that a person may be suicidal: •Any mention of dying, disappearing, or self-harm •Changes in personality •Sudden, unexplained brightening of mood •Sudden move to give away important possessions •Increase in reckless behaviors

marriage pt 1 (chap 5)

In the past, people married mainly for practical reasons; today, they marry for more personal, emotional reasons •Benefits include those of any intimate relationship, as well as providing a setting for raising children, establishing lifelong companionship, and positive health effects Trend in marriage is toward an equalization of duties and responsibilities •Couples are often marrying later •Second, later-life unions are also common

twin (chap 6)

In the usual course of events, one egg and one sperm unite to produce one fertilized egg and one baby In some cases, however, twins develop •Fraternal (dizygotic) twins: the ovaries release more than one egg, and both are fertilized •70% of twins •Identical (monozygotic) twins: a single fertilized egg divides into two cells that develop separately •Babies share all genetic material

complication of pregnancy + pregnancy loss pt 4 (chap 6

Infant mortality: the death of a child at less than 1 year of age •Poverty and inadequate care are key causes •Sudden infant death syndrome (SIDS): the sudden death of an apparently healthy infant during sleep

infertility (chap 6)

Infertility is the inability to conceive after trying for a year or more Female infertility have various causes •Tubal blockage (14%) •Pelvic inflammatory disease (PID) •Endometriosis •Failure to ovulate (21%) •Age, behavior, exposure to toxic chemicals or radiation •Anatomical abnormalities, benign growths in uterus, thyroid disease, and other uncommon conditions (37%) •Unexplained (28%) Male infertility accounts for about 26% of infertile couples •Hypothalamic pituitary disease (1 to 2%) •Testicular disease (30 to 40%) •Disorders of sperm transport or posttesticular disorders (10 to 20%) •Unexplained (40 to 50%)

diagnosing fetal abnormalities pt 2 (chap 6)

Invasive diagnostic tests: •Chorionic villus sampling (CVS): performed at 10 to 12 weeks; involves removal of a tiny section of chorionic villi •Amniocentesis: usually takes place at 16 to 22 weeks; involves removal of fluid from around the developing fetus Ultrasonography: uses high-frequency sound waves to create a sonogram, or visual image, of the fetus

confiding through writing

Keeping a diary can help cope with severe stress •May be particularly helpful for those who find it difficult to open up to others Writing about traumatic and stressful events may have a short-term negative effect on mood but over the long term reduces stress Set aside a time each day or week to write down your feelings about stressful events in your life

responsible sexual behavior (chap 6)

Key components: •Open, honest communication •Agreed-on sexual activities •Sexual privacy •Safe sex •Contraception use •Sober sex

suicide pt 3 (chap 3)

Key protective factors: •Strong religious faith or cultural prohibition on suicide •Connection to others people •Engagement in treatment •Connection with one's children or pets •Lack of access to lethal means •Firearms are used in more suicides than homicides Encouraging the person to talk can be helpful, but further help from a mental health professional is essential

suicide pt 2 (chap 3)

Key risk factors for suicide: •History of previous attempts •Sense of hopelessness, helplessness, guilt, or worthlessness •Alcohol or other substance use disorders •Serious medical problems •Mental disorders, especially mood disorders •Availability of a weapon •Family history of suicide •Social isolation •History of abuse or neglect •Current or past experience of being bullied

coping with loss pt 2 (chap 18)

Key to supporting a grieving person is being a good listener and refrain from making judgments •If someone talks about suicide or seems in danger of harm, seek professional help right away When a young adult loses a friend, the leading causes of death tend to be sudden and unexpected •Support is crucial In helping children cope with loss, honesty and inclusion are key

labor + delivery pt1 (chap 6)

Labor begins when hormonal changes in both mother and baby cause strong, rhythmic uterine contractions First stage of labor: •Cervical effacement occurs—thinning and dilating the cervix •Contractions last 30 seconds and occur every 15 to 20 minutes •Small amount of bleeding may occur •Mucus that blocked the cervical opening is expelled •Amniotic sac ruptures in some •Last part of first stage of labor: active labor •Strong and frequent contractions •Cervix completely dilates (10 centimeters)

breastfeeding (chap 6)

Lactation, the production of milk, begins about 3 days post-childbirth •Colostrum, secreted prior to lactation, contains antibodies to protect the newborn and is also high in protein •American Academy of Pediatrics recommends breastfeeding exclusively for 6 months •Only 22.3% of U.S. mothers follow this recommendation •Breastfeeding is beneficial to both baby and mother •Bottlefeeding is sometimes the only alternative and can be part of a loving parent-child relationship

life in aging society (chap 18)

Life expectancy is the average length of time a person is expected to live •Varies among groups due to differences that include socioeconomic, genetic, and lifestyle factors •Longer for women than for men As life expectancy increases, a larger proportion of people will reach their aging years •Changes in government policies and in our general attitudes toward older adults will be necessary

life expectancy (chap 1)

Life expectancy: the period of time a member of a given population is expected to live. Our genes can determine up to 25% of the variability in our life span •Correlated to a shorter life span are susceptibility to coronary artery disease and modifiable behaviors such as cigarette smoking •Other factors such as obesity and drug use also strongly correlate to life span Education helps us live longer

menstrual problems pt 2 (chap 6)

Lifestyle changes to reduce symptoms: •Limit salt intake •Exercise •Don't use alcohol or tobacco •Eat a nutritious diet •Relax •Masturbation—self-stimulation for the purpose of sexual arousal and orgasm—can help If systems persist, keep a daily diary and discuss the issue with your physician

factors contributing to excess body fat pt 2(chap 12)

Lifestyle factors •Energy intake and dietary patterns •Physical activity •Sleep Psychosocial factors •Food as a means of coping with stress and negative emotions •Obesity is strongly associated with socioeconomic status •Foods within your family and culture Environmental factors •Americans live and work in an "obesogenic" environment •Food marketing and pricing •Food production and distribution •National agricultural policies •Price and availability can have a profound affect on food choices •Designing healthy communities can help combat obesity by encouraging physical activity and healthier food choices

living together (chap 5)

Living together is gaining acceptance as part of the normal mate-selection process •Greater tolerance of sex outside marriage •Increased availability of contraceptives •People marrying later Provides many of the benefits of marriage, along with greater autonomy and fewer obligations Disadvantages include a lack of legal protections and, often, pressure from one's family to get married

body fat distribution (chap 12)

Location of fat on your body is an important indicator of health •Waist circumference •Waist-to-hip ratio •Apple shape: android obesity •Upper regions of the body, particularly abdomen •Increased risk of high blood pressure, diabetes, early-onset heart disease, stroke, and cancer •Pear shape: gynoid obesity •Fat storage in the hips, buttocks, and thighs

love+ sex+ intimacy pt 1 (chap 5)

Love can encompass opposites: •Affection and anger •Excitement and boredom •Stability and change •Bonds and freedom Often, love is entwined with sexuality •Sex legitimized by love Many Americans now use personal standards, not social norms, to make decisions about sex

problems associated with very low levels of body fat (chap 12)

Low levels of body fat are a threat to wellness •Reproductive, circulatory, and immune system disorders Extremely lean people are more likely to suffer from dangerous eating disorders Female athlete triad: •Abnormal eating patterns (and excessive exercising) •Amenorrhea: absence of menstruation •Decreased bone density (premature osteoporosis)

being healthy for life (chap 1 )

Maintaining good health is an ongoing process •Once you've started, don't stop •Remember you can't control every aspect of your health You can make a difference: help create an environment that supports wellness for everyone

planning death pt1 (chap 18)

Making a will •Will: a legal instrument expressing a person's intentions and wishes for the disposition of his or her property after death •Estate: money, property, and other possessions •Testator: the person making the will •When a person dies intestate—without having left a valid will—property is distributed according to rules of the state •Testamentary letter: a document that includes information about your personal affairs (bank statements, credit cards, documents, etc.)

hormone and the reproductive life cycle (chap 6)

Male sex hormones are made by the testes •Androgens, the most important of which is testosterone Female sex hormones are produced by the ovaries •Estrogen, progestogens, and a small amount of testosterone Adrenal glands also produce sex hormones in all people Hypothalamus controls hormones of the pituitary gland, which regulate hormones produced by the ovaries, testes, and adrenal glands

what happened as you age? (chap 18)

Many characteristics associated with aging are not entirely due to aging •Result from neglect and abuse of our bodies and minds Even with the healthiest behavior and environment, biological aging inevitably occurs •Gradual aging and impairment from disease cause physiological changes throughout the body In healthy people, functioning remains essentially constant until after age 70

menstrual cycle (chap 6)

Menstrual cycle: monthly ovarian cycle that leads to menstruation—loss of blood and tissue of the uterus •Timing of menarche (the first menstrual period) varies with race/ethnicity, genetics, and nutrition •Menstrual cycle has four phases Phase 1, days 1 to 5: menses •Characterized by the menstrual flow Phase 2, days 6 to 13: estrogenic phase •Egg-containing ovarian follicle begins to mature •Endometrium (the uterine lining) thickens Phase 3, about day 14: ovulation •Developing follicle releases its ovum •Follicle is transformed into the corpus luteum •Most fertile time of the menstrual cycle Phase 4, days 15 to 27: progestational phase •Under the influence of estrogen and progesterone, the endometrium prepares to receive a fertilized ovum If pregnancy does not occur, the corpus luteum degenerates; the endometrium can no longer be maintained and it begins to slough off (menses begins)

mood disorders pt 1 (chap 3)

Mood disorder: emotional disturbance that is intense and persistent enough to affect normal function Two main types of mood disorder, together the most common in the United States: •Major depressive disorder •Bipolar disorder (formerly manic-depression)

morbidity and mortality rate (chap 1 )

Morbidity and mortality rates from common infectious diseases were much higher in the early 20th century. Life expectancy has nearly doubled •Major difference between life span (how long we live) and health span (how long we stay healthy) is freedom from chronic or disabling disease •Chronic disease: a disease that develops and continues over a long period Each of us can take responsibility for our lifestyle choices

the origin of sexual orientation (chap 6)

Most experts agree sexual orientation results from multiple genetic, hormonal, cultural, social, and psychological factors •Though genes and exposure to hormones before birth appear to contribute, it is unclear to what extent •Parents' sexual orientation seems to have little or no impact

pairing and singlehood (chap 5)

Most people choose a partner through a fairly predictable process •First attraction is based on observable characteristics •Similarities: geography, ethnic and socioeconomic background, educational level, lifestyle, physical attractiveness, and other traits •After the euphoria of romantic love, the emphasis switches to values and future aspirations •Most important question: How much do we have in common? •Differences add value, but similarities increase the chances of success •Acceptance and communication are key

love+ sex+ intimacy pt2 (chap 5)

Most people see love, sex, and commitment as closely linked •Love: positive factors that draw people together •Sex: excitement and passion, adds fascination and pleasure •Commitment: reflects responsibility, reliability, and faithfulness Other elements of love tend to be temporary •Infatuation: an idealizing, obsessive attraction, characterized by a high degree of physical arousal

muscular strength + Flexibility (chap 11)

Muscular strength: the amount of force a muscle can produce with a single maximum effort •Vital for healthy aging Muscular endurance helps people cope with the physical demands of everyday life and enhances performance in sports and work Flexibility: the ability of joints to move through their full range of motion

the nervous system (chap 2)

Nervous system: the brain, spinal cord, and nerves •Handles very short-term stress Part is under voluntary control; while another part is not under conscious supervision—the autonomic nervous system •Parasympathetic division is in control when you are in a relaxed state; it aids in digesting food, storing energy, and promoting growth •Sympathetic division is activated when you are stimulated, such as by exercise or when you experience pain, anger, or fear

getting help (chap 2)

No single strategy or program for managing stress will work for everyone If self-help techniques are not enough: •Read more about specific approaches •Consult a peer counselor •Join a support group •Participate in a few psychotherapy sessions

body fat wellness (chap 12)

Obesity doubles mortality rates and can reduce life expectancy by 10 to 20 years Obesity is associated with a number of chronic conditions •Diabetes, cardiovascular disease, and many others •Also associated with complications of pregnancy, psychological disorders, and increased surgical risk Modest weight loss results in psychological improvements and improved quality of life for many

first steps (chap 11)

Obtain medical clearance •Previously inactive men over 40 and women over 50 should get a medical exam before beginning an exercise program •Diabetes, asthma, heart disease, and extreme obesity are conditions that may call for a modified program •If you have an increased risk of heart disease, get a physical checkup including an electrocardiogram (ECG or EKG) Observe the basic principles of physical training •Specificity: perform exercises specifically designed for each fitness component •Progressive overload: placing increasing amounts of stress on the body causes adaptations that improve fitness •FITTVP: frequency, intensity, time, type, volume, and progression •Rest and recuperation •Reversibility: fitness improvements are lost when demands on the body are lowered •Individual differences Select activities that work for you

heart disease + other chronic condition (chap 12)

Overweight and obesity are risk factors for: •Heart disease •Hypertension •Unhealthy levels of cholesterol and triglycerides •Impaired heart function •Metabolic syndrome •Certain types of cancer

The dimension of wellness part 1 (chap 1)

PHYSICAL WELLNESS Eating well Exercising Avoiding harmful habits Recognizing symptoms of disease Getting regular checkups Avoiding injuries SPIRITUAL WELLNESS 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 OCCUPATIONAL WELLNESS Enjoying what you do Feeling valued by your manager Building satisfying relationships with coworkers Taking advantage of opportunities to learn and be challenged

parenting pt 1 (chap 5)

Parenting styles vary •Demandingness •Responsiveness Four general styles of parenting: •Authoritarian—high in demandingness, low in responsiveness •Authoritative—high in both demandingness and responsiveness •Permissive—high in responsiveness, low in demandingness •Uninvolved—low in both demandingness and responsiveness

Love + Sex +Intimacy pt 4 (chap 5)

Passionate love involves both pleasure and pain •Over time, the physical intensity and excitement tend to diminish; but pleasure may actually increase Transformation of love: •Intimacy may continue to grow or diminish •Commitment is maintained unless other aspects of the relationship deteriorate •Key to enduring relationships is transforming passion into an intimate love based on closeness, caring, and the promise of a shared future

Overweight + Obesity (chap 12)

•Overweight: total body weight above the recommended range for good health •Obesity: more serious degree of overweight that carries multiple health risks Several methods are used to measure and evaluate body weight and percent body fat •Body composition •Body mass index (BMI) •Body fat distribution

aging minority (chap 18)

People age 65 and over are a large minority in the U.S. •Health care remains the largest expense •Majority live with fixed sources of income that are eroded by inflation Social Security—a government program that provides financial assistance to people who are unemployed, disabled, or retired (and over a certain age)—was the major source of income for 84% of elderly people in a 2014 survey

dealing with relapse (chap 1)

People seldom progress through the stages of change in a linear way; and most make several attempts Plan for relapse •Forgive yourself if you have a setback •Give yourself credit for the progress you have already made •Move on—learn from relapse and use that knowledge to deal with setbacks in the future

Physical Activity + Exercise (chap 11)

Physical activity is any body movement carried out by the skeletal muscles that requires energy •Activity is arranged on a continuum based on the amount of energy it requires Exercise is a subset of physical activity •Planned, structured, repetitive movement of the body intended to improve or maintain physical fitness Moderate-intensity physical activity is essential to health

physcial fitness (chap 11)

Physical fitness: the body's ability to respond or adapt to the demands and stress of physical effort Components of health-related fitness: •Cardiorespiratory endurance •Muscular strength and endurance •Flexibility •Body composition

difficult decisions at the end of life pt 2 (chap 18

Physician-assisted death and voluntary active euthanasia: •Physician-assisted death (PAD): a physician provides a prescription for a lethal dose of medication at the patient's request •Concept of double effect: a harmful effect of treatment, even if it results in death, is permissible if not intended and occurs as a side effect of a beneficial action •Active euthanasia: intentional act of killing someone who would otherwise suffer •Voluntary euthanasia: at the patient's request; unlawful in the U.S. and the rest of the world •Palliative sedation is used as a last resort

commercial sex (chap 6)

Pornography: the depiction of sexual activities •Child pornography is illegal •No reliable evidence that pornography itself leads to violence Online porn and cybersex •Addiction is of special concern •"Sexting" can have serious consequences Prostitution, also called sex work: •Sex workers come from a variety of backgrounds and are economically (rather than sexually) motivated •Many report having been sexually abused as children

positive psychology pt 3 (chap 3)

Positive psychology is focused on defining goals and on ways to achieve them Martin Seligman: happiness can come to us through three equally valid dimensions •Pleasant life—maximizing positive emotions •Engaged life—cultivating positive personality traits •Emotional intelligence: the capacity to identify and manage your own emotions and the emotions of others •Meaningful life—working with others toward meaningful objectives

the postpartum period (chap 6)

Postpartum period: stage of about three months following childbirth •Time of critical family adjustments Transition to parenthood can cause considerable stress

Body Awareness techniques (chap 2)

Practicing mindfulness leads to better problem-solving skills, emotional self-regulation, and resilience •Yoga cultivates body awareness, ease, and flexibility •Tai chi promotes relaxation and concentration, teaching you to move with rather than against the stressors of everyday life •Biofeedback enables you to reduce your response to stress by becoming more aware of physiological arousal •Adequate sleep improves mood, fosters feelings of competence and self-worth, enhances mental functioning, and supports emotional functioning

importance of parental care pt2 (chap 6)

Prenatal activity and exercise: •Kegel exercises, used to strengthen the pelvic floor muscles, are recommended Preparing for birth: •Childbirth classes teach details of the birth process and relaxation techniques •Father or partner typically acts as coach and remains with the mother throughout labor and delivery

complication of pregnancy + pregnancy loss pt 3 (chap 6)

Preterm labor, before the 37th week, is one of the most common reasons for hospitalization Labor may be induced artificially if pregnancy continues well beyond the baby's due date Low birth weight and premature birth: •Low birth weight (LBW) babies weigh less than 5.5 pounds at birth; may be premature (born before the 37th week) •Many organs of a premature infant are not sufficiently developed

separation and divorce (chap 5)

Prevalence of divorce in the United States may reflect high expectations for marriage and a lowered emphasis on marriage as permanent •Physical separation usually follows an emotional separation •Recovery involves construction of a postdivorce identity Sometimes counseling is necessary to help children Divorce is often followed by remarriage •Number of stepfamilies is growing

developing interpersonal relationship (chap 5)

Principal element we bring to all our relationships is how we generally feel about ourselves •Belief in ourselves and the people around us Psychologist Carl Rogers described three conditions that characterize healthy relationships: •Genuineness—honest and accurate communication of thoughts and feelings •Empathy—trying to understand someone else's position •Unconditional positive regard—the ability to experience another person without judgment and negative feelings

developing interpersonal relationship (chap 5)

Principal element we bring to all our relationships is how we generally feel about ourselves •Belief in ourselves and the people around us Psychologist Carl Rogers described three conditions that characterize healthy relationships: •Genuineness—honest and accurate communication of thoughts and feelings •Empathy—trying to understand someone else's position •Unconditional positive regard—the ability to experience another person without judgment and negative feelings

conception (chap 6)

Process of conception begins with fertilization: the union of the nucleus of a woman's egg cell (ovum) and the nucleus of a man's sperm cell •Enzymes from hundreds of sperm soften the egg's outer layer, and one sperm cell is able to penetrate •Endometrium has already thickened for the implantation of a fertilized egg, or zygote Ovum and sperm carry hereditary characteristics •Each contains 23 chromosomes, each of which in turn contains genes—packages of biochemical instructions for the developing baby

flexibility exercises (chap 11)

Proper stretching technique •Static stretching •Dynamic stretching Ballistic stretching (not recommended) Frequency •2 to 3 days a week (5 to 7 is optimal) Intensity, time, volume, and progression •Each muscle group for 60 seconds •Increase intensity over time •Progressively build flexibility

psychological health (chap 3)

Psychological health is a broad concept that can be defined negatively, as the absence of sickness; or positively, as the presence of wellness It contributes to every dimension of wellness

psychology health(NOT)

Psychological health is not the same as being "normal" Seeking help does not prove someone is psychologically unhealthy or mentally ill People cannot be "mentally ill" or "mentally healthy" solely on the basis of symptoms Psychological health can't be judged on outward appearance

psychoneuroimmunology pt1 (chap 2)

Psychoneuroimmunology (PNI): the study of the interactions among the nervous, endocrine, and immune systems •Hormones and other chemical messengers released in the stress response may inhibit or strengthen the immune system Different types of stress affect immunity in different ways •Acute stress may last only minutes or may become chronic •Chronic stress continues for days, weeks, or longer

female sexual maturation (chap 6)

Puberty is when the reproductive system matures, primarily induced by testosterone, estrogen, and progesterone In females, the first signs appear between ages 8 and 12 •Secondary sex characteristics develop •Breast development •Rounding of hips and buttocks •Body hair growth •Increase in growth rate •Female body begins to appear distinctively different from male bodies

sexual identity in relationships pt 2 (chap 5)

Queer couples have more similarities to than differences from straight couples •One difference is that queer relationships tend to be more equal and less organized around traditional gender roles Sexual minorities often rely heavily on community •Homophobia: fear or hatred of homosexuals

emotional responses to pregnancy (chap 6)

Rapid changes in hormone levels can cause a pregnant woman to experience unpredictable emotions Emotional responses also change as the pregnancy develops •First trimester: may fear miscarriage or abnormalities •Second trimester: early fetal movements are felt, and fears of miscarriage diminish; but increasing size can make her feel unattractive •Third trimester: physical abilities limited; periods of depression may occur, but also excitement and anticipation

love+ sex+ intimacy pt3 (chap 5)

Robert Sternberg's triangular theory of love: •Intimacy: feelings of attachment, closeness, connectedness, and bondedness •Passion: motivational drives and sexual attraction •Commitment: relates to the decision to remain together with the ultimate goal of making long-term plans Different stages and types of love are based on different combinations of these three dimensions

schizophrenia (chap 3)

Schizophrenia: a devastating mental disorder that affects thinking and perceptions of reality •General characteristics: •Disorganized thoughts •Inappropriate emotions or absence of emotion •Delusions, or firmly held false beliefs •Auditory hallucinations •Deteriorating social and work functioning •Because of the risk of suicide, professional help and medications are necessary

labor + delivery pt2 (chap 6)

Second stage of labor: •Baby is slowly pushed down •Mother must bear down to help push the baby out •Head is usually delivered first •"Crowning" •Baby's chest expands and the lungs fill with air Third stage of labor: •Delivery of the placenta •Baby is assessed using the Apgar score •Most newborns are tested for 29 specific disorders

fetal development pt 2 (chap 6)

Second trimester: •Fetus grows to about 14 inches and 1.5 pounds •Fetus requires large amounts of food, oxygen, and water •Mother begins to feel fetal movement Third trimester: •Fetus gains most of its birth weight •Brown fat develops to insulate and supply food •Respiratory and digestive organs develop more fully •Mother's blood brings immunity to the fetus

getting help (chap 3)

Self help •Learn more about what you can do on your own •Writing a journal can help with coping •Religious belief and practice is constructive for some Peer counseling and support groups •Allow you to share your concerns with others Online help and apps Professional help is indicated when: •Depression, anxiety, or other emotional problems seriously interfere with school, work, or relationships •Suicide is attempted or seriously considered •Hallucinations, delusions, memory loss, or incoherent speech occurs •Alcohol or drugs impair normal functioning, or reducing the amount leads to psychological withdrawal symptoms Overcoming the stigma of seeking help is the first step •For students, the student help center is a great start

positive psychology pt 2 (chap 3)

Self-actualization is a state met by people who have fulfilled a good measure of their human potential •Realism •Acceptance •Positive self-concept and healthy self-esteem •Autonomy: physical, social, emotional, and intellectual independence •Authenticity •Capacity for intimacy •Creativity

The general adaptation syndrome (chap 2)

Selye's general adaptation syndrome (GAS) suggests a predictable response pattern to all stressors •Eustress: brought on by a pleasant stressor •Distress: brought on by an unpleasant stressor Stages of the GAS: •Alarm •Resistance •Exhaustion

government aid and policies (chap 18)

Several programs are in place to help older Americans •Food assistance, housing subsides, Social Security •Medicare and Medicaid Medicare is a major health insurance program for older adults and people with disabilities •Does not pay for many office visits, dental care, or dentures; and pays less than 2% of nursing home costs When financial resources are exhausted, people may apply for Medicaid

Severe body image problems (chap 12)

Severe body image problems: •Body dysmorphic disorder (BDD) •Constant preoccupation with body imperfections •Related to obsessive-compulsive disorder •Muscle dysmorphia

sexual dysfunction (chap 6)

Sexual dysfunction encompasses disturbances in sexual desire, performance, or satisfaction •Erectile dysfunction (ED) •Premature ejaculation •Delayed ejaculation •Lack of desire or failure to become aroused •Orgasmic dysfunction Causes of sexual dysfunction: •Systemic diseases •Smoking, alcoholism, and obesity •Prescription and nonprescription drugs Treatments •Pharmaceuticals •Therapy and counseling •Kegel exercises and masturbation

aging and human sexuality (chap 6)

Sexual functioning changes as we age Menopause: the cessation of menstruation •Around age 50, a woman's ovaries cease to function and menstruation ends •Unpleasant symptoms may be experienced, and osteoporosis can develop Andropause: in males, the gradual decrease in testosterone production between ages 35 and 65 •Sometimes called the aging male syndrome

sexual orientation pt 2 (chap 6)

Sexual orientation involves feelings and self-concept, and it exists on a continuum In general terms: •Heterosexuality: attraction to another gender •Bisexuality: attraction to people of both •Pansexual: a term acknowledging there are more than two gender and that a person can be attracted to them all •Homosexuality: attraction to people of your same gender •Asexuality: lack of sexual attraction to others

sexual orientation pt 1 (chap 6)

Sexual orientation refers to the person or people you are emotionally connected to, romantically attached to, sexually attracted to, and behaviorally intimate with •Categories of love, relationships, desire, sex •For many, the pattern is consistent for all categories; for others, there may be more variation Individuals may or may not express their sexual orientation in their behavior

sexual identity in relationships pt 1 (chap 5)

Sexual orientation: a consistent pattern of attraction to persons of the same sex or gender, a different sex or gender, or more than one sex or gender •Heterosexual/straight: attraction to people of the other sex •Queer: an umbrella term for sexual orientations other than heterosexual/straight ~Pejorative term that has been reclaimed, and should be used only with permission Regardless of sexual orientation, most people look for love in a committed relationship

sex organ function during sexual activity (chap 6)

Sexual stimulation: •Physical stimulation comes through the senses, especially touch •Kissing, caressing, fondling, and touching in erogenous zones •Psychological stimulation is at least as significant as physical touch •Fantasies •Ideas •Memories of past experience •Mood •Attitudes about sex

sexuality (chap 6)

Sexuality is a dimension of personality shaped by biological, psychosocial, and cultural forces •Interconnected biological characteristics and learned behaviors •Powerfully influences our individual sense of identity •So multifaceted that it should be thought of as a spectrum of identities rather than as a binary system Basic information about the body, sexual functioning, and sexual behavior is vital to sexual wellness

managing stress pt1 (chap 2)

Shore up your support system •Foster friendships •Keep your family ties strong •Get involved with a group Volunteer •But know your limits Improve your communication skills •Communicate assertively •Avoid suppressing feelings or expressing them aggressively

counterproductive coping strategies (chap 2)

Should you avoid challenging situations? •Try to maintain a stress level that is neither too high nor too low Tobacco use should be avoided •Although nicotine can make you feel relaxed, it is highly addictive •Negative consequences far outweigh any beneficial effects Use of alcohol and other drugs is also counterproductive •Stimulants such as amphetamines •Marijuana •Opioids such as morphine and heroin •Tranquilizers such as Valium and Xanax Unhealthy eating habits are sometimes developed as a way of coping

skill-related fitness (chap 11)

Skill-related fitness involves the ability to perform a particular sport or activity •Components: speed, power, agility, balance, coordination, and reaction time •Best developed through practice

adopting a healthy lifestyle for successful weight management (chap 12)

Slow weight gain is a major cause of overweight and obesity Dietary patterns and eating habits •Dietary Guidelines for Americans; MyPlate; DASH •Pay attention to total calories •To maintain weight, calories consume must equal calories expended •Pay attention to portion sizes •Replace energy-dense foods with nutrient-dense foods •Eat regular, balanced meals Physical activity and exercise •Burns calories and keep the metabolism geared to using food for energy instead of storing it as fat •Increases the number of calories burned at rest (resting metabolic rate) •Improves cardiovascular and respiratory health, enhances mood, results in better quality of sleep, increases self-esteem, and provides a sense of accomplishment Thinking and emotions •Weight problems are associated with low self-esteem and negative emotions •"Ideal self" •Self-talk can be self-deprecating or positively motivating Coping strategies •Develop appropriate coping strategies to deal with the stresses of life •Analyze your eating habits with fresh eyes

Ending Relationships (chap 5)

Some breakups occur quickly; others occur over an extended period of separations and reconciliations Breakups can be made easier and more positive •Give the relationship a fair chance •Be fair and honest •Be tactful and compassionate •If you are the rejected person, make time for resolving your anger and pain •Recognize the value in the experience •Use the recovery period for self-renewal, and be aware of the impulse to "rebound"

gender roles+ sexual orientation pt 2 (chap 6)

Some common terms in use today: •Queer, queergender, or nonbinary: those who feel like neither a man nor a woman •Gender nonconforming: people who identify as neither the male nor female gender •Transgender: people who feel masculine or feminine but whose sex does not match their gender •Transsexuals: transgender people who seek sex reassignment •Transvestites: people who wear clothing of another gender •Androgynous: neither overtly male nor overtly female •Cisgender: people whose bodily sex and initial gender assignment align with their own gender identity

male sex organs pt 2 (chap 6)

Sperm production begins at about age 14 Sperm take the following journey: •Produced in a maze of tubules inside the testes; as they mature they flow into a storage tube called the epididymis •They then move to the two vas deferens •Vasa deferentia merge into seminal vesicles •Secretions provide nutrients for the sperm •Sperm pass through the prostate gland, picking up milky fluid and becoming semen •They then flow into the ejaculatory ducts

cultivating spiritual wellness (chap 2)

Spiritual wellness is associated with greater coping skills and higher levels of overall wellness •Choose activities that are meaningful to you •Reach out to others Spiritual wellness does not require participation in organized religion

Managing your fitness program (chap 11)

Start slowly, and get in shape gradually •Initial phase •Improvement phase •Maintenance phase Exercise consistently Assess your fitness •Your ultimate level of fitness depends on your goals, your program, and your natural ability

successful families (chap 5)

Strong families cope well with stress and crisis •Shared routines are highly beneficial Eight major qualities appear in strong families: •Commitment •Appreciation •Communication •Time together •Spiritual wellness •Stress and crisis management •Affectionate physical contact

approaches to overcoming a weight problem pt 3 (chap 12)

Surgery •Extreme obesity is a medical condition •NIH recommends weight loss (bariatric) surgery for individuals with a BMI greater than 40, or greater than 35 with an obesity-related illness •Bariatric surgery modifies the gastrointestinal tract by changing either the size of the stomach or how the intestine drains, thereby reducing food intake •Weight loss generally ranges between 40% and 70% of total body weight

communication pt 2 (chap 5)

Three skills are essential to good communication in relationships: •Self-disclosure—revealing risky personal information—usually helps create greater intimacy •Listening involves trying to understand instead of judging, blaming, advising, or trying to control •Feedback is a constructive response to another's self-disclosure that is usually reciprocal

self-concept, self-esteem, and self-acceptance pt1 (chap 5)

To have successful relationships with others, we must accept and feel good about ourselves Factors in a healthy sense of self: •Self-concept—how you perceive your self •Self-esteem—how you feel about your self •Self-acceptance—how you value your self Childhood experiences often inform our adult identities •Feeling loved, valued, accepted, and respected •Being given the freedom to develop an individual identity

defining death (chap 18)

Traditionally, the heart stops beating and breathing ceases, referred to as clinical death •Life support systems have affected clinical definitions Brain death is the complete and irreversible loss of function of the entire brain •Timing is critical for organ transplantation Cellular death is a gradual process that follows shutdown heart, brain, and respiration and includes breakdown of metabolic processes

the sexual response cycle (chap 6)

Two physiological mechanisms explain most genital and bodily reactions: •Vasocongestion •Muscular tension Four phases characterize the sexual response cycle •Excitement phase •Plateau phase •Orgasmic phase •Resolution phase •In males, a refractory period

exercise for muscular strength and endurance (chap 11)

Types of strength training exercises •Resistance exercises •Isometric (static) exercises •Isotonic (dynamic) exercises •Core training Sex differences in muscular strength •Testosterone •Skeletal size •Speed of nervous system control Choose appropriate equipment Work all major muscle groups Frequency: at least two nonconsecutive days a week Intensity and time •Intensity: amount of weight •Time: number of repetitions Choose a training volume that that you will do consistently; and periodically change the components Progress slows as you become more fit •Set fitness goals and progress systematically by adding weight or sets as you gain strength and power Beware of supplements and performance-enhancing drugs, which may have potentially dangerous side effects

denying vs. acknowlegding death (Chap 18)

Understanding death in a mature fashion does not imply we never experience anxiety about it •Deaths of those we love •Prospect of our own death In the United States we tend to "death deny" •Not the same in all cultures •For example, Día de los Muertos (Day of the Dead) in Mexico

challenges in relationship pt3 (chap 5)

Unrealistic expectations can damage intimacy •Expecting your partner to change •Assuming your partner has the same opinions, priorities, interests, and goals as you •Believing that a relationship will fulfill all of your personal, financial, intellectual, and social needs Competitiveness can detract from the sense of connectedness, equality, and mutuality between partners

varieties of human sexual behavior: sexual coercion (chap 6)

Use of force and coercion in sexual relationships is one of the most serious problems in human interactions Sexual coercion: forcing a person to submit to another's sexual desires •Most extreme manifestation is rape •Also occurs in many subtler forms, such as sexual harassment

continuing changes in the woman's body (chap 6)

Uterus enlarges Breasts enlarge and are sensitive •Hyperpigmentation Muscles and ligaments soften and stretch Blood volume doubles Lungs and kidneys become more efficient Weight gain: average 27.5 pounds

unhealthy intimate relationships (chap 5)

We should be able to recognize when a relationship is unhealthy •Physical or emotional abuse; codependency Relationship may be unhealthy if little value is placed on time spent together Criticism, contempt, defensiveness, and withdrawal may indicate a relationship is not salvageable There are negative physical and mental consequences to an unhappy relationship

approaches to overcoming a weight problem pt 2 (chap 12)

Weight loss programs •Noncommercial: TOPS (Take Off Pounds Sensibly); OA (Overeaters Anonymous) •Commercial: Weight Watchers •Commitment and a plan for maintenance are important •Online diet websites combine self-help with group support •Clinical weight loss programs are medically supervised Prescription drugs •Appetite suppressants •All have potential side effects •Work best in conjunction with behavior modification •Once drugs are stopped, many individuals return to their original heavy weight •Recommended only in certain cases

challenges in relationship pt 1 (chap 5)

What opportunities do our relationships offer? •Healthiest relationships may be those that allow us to feel secure even when we are apart •Relationships that offer the greatest chance to grow are those in which we can be open, nonjudgmental, expressive, and understood Honesty and openness are necessary for a relationship to deepen

psychological disorders (chap 3)

When emotions or irrational thoughts interfere with daily activities and rob us of our peace of mind, they can be symptoms of a psychological disorder •Anxiety disorders •Mood disorders •Schizophrenia Generally these are the result of many factors

sexual behavior (chap 6)

Wide variety of behaviors stem from sexual impulses; and sexual expression takes many forms For some, the most basic aspect of sexuality if reproduction; for others, sex is more about fun and pleasure than having children Not all people experience sexual pleasure in the same way •Asexual describes people who do not experience sexual desire but who may still enjoy being in romantic and other close relationships

family and community resources for older folks (chap 18)

With help from friends, family members, and community services, people in their later years can remain active an independent •Professional health care advice is crucial for home care Families should talk honestly about the obligations, time, and commitment required for caregiving •They should also explore community resources and available professional assistance

defense and coping mechanism pt 2 (chap 3)

dissociation- detaching from a current experience to avoid emotional distress rationalization- giving a false, acceptable reason when the real reason is unacceptable reaction formation- concealing or impulses by exaggerating the opposite ones