Module 5-9 EXAM STUDY Guide
grit (bouncing back) Or resilience?
-passion and perseverance in the pursuit of long-term goals. -the personal strength that helps most people cope with stress and recover from adversity and even trauma
In general, what are the rates of mental health issues in the US and Oregon?
1 in 5
What is a repetition maximum (RM) and what are the safety issues with testing a 1RM? What are some potential alternatives to a 1RM test?
1 repetition max
What are the 6 key areas of mental health that we talked about in lecture? Provide an example for each?
1) Social Connection: Maybe it's hanging out with friends or family. 2) Managing Stress: Time Management 3) Quality Sleep: Plan a bedtime 4) Brain Healthy Diet: promoting a positive mental outlook. Vitamin D 5) Physical Activity & Exercise: aerobic 6) Meaning and Purpose: Maybe you volunteer, have a pet,
Describe and explain the variables/steps (3 total) to consider when designing a muscle fitness program?
1-Needs/wants analysis 2-Select training variables 3-Evaluation and review
What are the myths of strength training? Explain the factual statement, evidence, and/or rational for each myth and what is the truth?
1-Strength training bulks you up 2-Fat is converted to muscle 3-Muscle turns to fat if it isn't used 4-Machines are safe; free weights are dangerous 5-Cardio is best way to increase metabolism 6-If I keep doing push ups, I will get a six pack 7-No pain, no gain
Which age category shows the lowest help seeking behavior?
18-24 year olds have the lowest rate of help seeking
Stressor?
Anything that causes the release of stress hormones.
Describe the mental health action plan ALGEE, what does each of these letters in the acronym stand for?Give an example of each?
- A Assess risk of suicide or harmnever ignore comments or thoughts about suicide. - L Listen non judgmentally be attentive, show empathy, solutions/ answers not needed, ask open ended questions - G Give Reassurance and information, show you care and are concerned, be patient, understanding, and supportive - E Encourage appropriate professional help find a mental health professional - E Encourage self-help and other support strategies, have a conversation with others you trust and care for.
Describe the difference between an absolute and relative stressor?
- Absolute stressors are situations which everyone exposed to that stressor would interpret the situation as being stressful, - Relative stressor is an event interpreted by some people as being stressful such as time constraints, busy schedules, relationships, or work demands
Explain the difference between acute and chronic stress and how/why these increased states of stress can lead to health implications?
- Acute stress-(short-term) stressors of recent past or anticipated near future -Chronic stress-(long-term) never ending, reoccurring
What are the FIRST (also known as FITT) principles for muscle strength and endurance? Be specific?
- F-(frequency): 2-3 days a week; 1 rest day for muscle groups I-(intensity): depends on goal; 40-80% of 1 RM R-(reps): one complete movement of an exercise S-(sets): group of repetitions followed by a rest period T-(type): depends on goal; endurance vs. strength; 8-12 different exercises with good form; work all major muscle groups; large muscle groups/multiple joints worked first; progress using 10% rule
What is the difference between muscle strength and muscle endurance? List the benefits of each?
- Muscle Strength: amount of force a muscle can produce with a single maximum effort (heaviest weight you can lift one time) - Muscle Endurance: ability of a muscle or group of muscles to sustain a level of muscular force (remain contracted or contract repeatedly) (how many reps you can do before exhaustion)
What are the 4 universal components or ingredients that lead everyone to feel stressed? Give a practical example of each component?
- N-novelty: new experience - U-unpredictable: no way of knowing something would have occurred - T-threat to ego: reflects knowledge, competence, and personal credibility - S-sense of control: lack of autonomy
Stress?
- Not a mental Health Issue. - Stress is a disturbance in your physical or emotional state that your body needs to respond to.
How would you assess strength and endurance? What type of exercises would you use?
- Strength: one lift - Endurance: how many push-ups, how long hold a plank
Describe what empathy is and how would you show empathy to someone else?
- The ability to understand & share the feelings of another. - Show it by active listening, relating, and just being there
Describe the symptoms of anxiety and depression?
- physical (heart rate changes, sob, hot flashes...), emotional (irritable, keyed-up, problems sleeping...), Tension (restless, fatigue, twitch/tremble/shake)
List pros and cons for free weights and machine weights?
-Machines: PROS: easy to use; picture instructions; no spotter CONS: not Full Range Of Motion -Free Weights: PROS: Full Range Of Motion CONS: needs spotter; more dangerous in some cases
What are strategies to engage in responsible consumption behaviors during college?
Examine your attitudes and behaviors. If you choose to use: use moderately and responsibility. BE aware of your surroundings
Explain 2 ways social connection assists with one's mental health?
Hanging out with friends or family, playing video games.
Stress Response?
How our body physiologically reacts to the stressor.
static (isometric) exercise?
Isometric exercises usually hold the contraction for 10-60 seconds. -Planks, wall sits, flexed-arm hang.
dynamic (isotonic) exercise?
Isotonicmuscle contraction with change in muscle length or joint angle (with movement)
Who are prone to mental health issues and why is it relevant to our HHS 231 class?
Oregon State University has a higher levels of mental health issues than most other campuses
Why is physical activity important for managing your mental health and what are practical strategies for getting active?
PA increases mental flexibility and resilience
What is progressive muscle relaxation? Describe how someone participate in this activity?
Pairs rhythmic breathing and muscle contractions to reduce muscle stiffness(10-15 second contractions)
Distress?
Perceived negative stressor.
Eustress?
Perceived positive stressor.
List and describe strategies for improving your time management skills.
Pomodoro Technique Figure out what time of day you are most productive Take breaks
Relaxation techniques?
Techniques that use relaxation to reverse the alarm reaction and avoid stress, such as abdominal breathing, transcendental meditation, and biofeedback.
What is functional training and what type of resistance training would you do to increase it? Why is functional strength important?
The basic training from muscular strength and endurance needed to complete everyday, normal tasks.
What is the General Adaptation Syndrome (GAS)? Name each stage and give an example of what happens at each of the 3 stages?
a: universal and predictable response pattern to all stressors 0: Homeostasis: normal functioning 1: Alarm Stage: perceive stress 2: Resistance: body adapts, resources focus against a stressor 3: Exhaustion: beyond the body's capacity; resources exhausted
atrophy?
cells DECREASE in size (4-6 weeks of inactivity)
Hypertrophy?
cells INCREASE in size (6-8 weeks of strength training)
Positivity?
communicating in a cheerful and optimistic fashion, doing unsolicited favors, and giving unexpected gifts
contraindicated?
exercise is more harmful than beneficial
plyometrics?
explosive movement exercise (jumping/bounding)
Homeostasis?
process by which organisms maintain a relatively stable internal environment
antagonist?
target muscle
growth mindset
the idea that our abilities are malleable qualities that we can cultivate and grow
Allostatic Load?
the long-term negative impact of the stress response on the body
Why is quality sleep important for managing your mental health and what are practical strategies for sleeping?
Brain regions involved in learning are reactivated during sleep
Mindfulness?
The state of being alert and mentally present for one's everyday activities.
