health and wellness 101 (ccbc)

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

health (chap 1)

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

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

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

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

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

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

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

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

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

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

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

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

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

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)

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

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

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

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

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

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

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