HES 2913 1st Edition Exam 1 Study Guide - Wellness: Optimal health and vitality- The dimensions of wellness:o Physical – eating well, exercising, avoiding harmful habitso Emotional – self-esteem, ability to share feelings w/others, self-acceptance o Intellectual – openness to new ideas, capacity to question, motivation to master new skillso Interpersonal – communication skills, capacity for intimacy, ability to establish and maintain satisfying relationships o Spiritual – capacity for love, compassion, forgiveness, joy, fulfillment, sense of purposeo Environmental – how we treat the environment; what we are exposed too Financial - how we manage our money- 1900s vs. todayo Morbidity rate – the relative incidence of disease among a population o Mortality rate – the number of deaths in population in a given period of timeo Infectious disease – a disease that can spread from person to persono Chronic disease – a disease that develops and continues over a long time- Two things that lowered our rates for infectious disease: vaccines and antibiotics- Chronic disease now affect us today: cardiovascular disease (#1 reason for death & cancer)- Preventing chronic diseased will enhance your overall quality of life- Can modify life to reduce risk factors for diseased that our genetic - #1 death reason for college students = car accidents (reduce by drinking less)- We have shifted from quantity to quality - Tabaco - #1 death among Americans- Obesity – TV’s are risk factors/screen time- Microbial agents – viruses, diseases (prior to 1900)- Toxic agents – environment, chemical agents- Healthy People 2020 (Goals)o Eliminate preventable disease, disability, injury, and premature deatho Achieve health equity, eliminate disparities, and improve the health of all groupso Create social & physical environments that promote good health for allo Promote healthy development and healthy behaviors across every stage of lifeo We can’t tell someone to change their behavior before considering their influences - Healthy Campus 2010 o Based on the guidelines of Healthy People 2010 but designed specifically for college students o More than 200 health-related objectives These notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute. Ex: increasing the proportions of students who exercise at least 3 days a week o Healthy Campus 2020 Added action steps to assess progress- Sleep, anxiety, cold/flu (hand sanitizer) - Health Issues for Diverse Populations:o Sex & gender, ethnicity, income and education, disability, geographic location, sexual orientation - Ethnicity: can be a factor for health problems and diseases - Income and Education:o Direct relationship btwn income/education & health statuso Increase rate of infant mortality, traumatic injury, violent deatho Many diseases: infectious disease, cancer, diabetes, & heart disease- Disability:o Rate of injury-related death, depression, & inactivity o Access to health care - Geographic location:o 1 in 4 live in rural locations - < 2,500 residentso Inactivity, rates of injury-related deatho Access to emergency services, use of safety belts, access to preventive health care, health insurance - Sexual Orientation:o Emotional wellness, personal safety – stigmao Unsafe sex, drug use, depression, attempted suicide GLBT teenso HIV/AIDS  gay meno Substance abuse, depression, and suicide  gay men and lesbians - Reaching Wellness through Lifestyle Management:o Examine your current health habitso Choose a target behavioro Learn about your target behavior o Find help- Building Motivation to Change:o Examine the pros and cons of changeo Boost self-efficacy: your belief that you can be successful in a behavior change Set small goals Locus of control - Internal control vs. external control  Visualization and self-talk Role models & supportive people  Identify & overcome barriers to change - Enhancing Your Readiness to Change:o The transtheoretical, or “stages of change,” model Precontemplation – don’t think they should change  Contemplation – knowing they need to change & will in 6 months Preparation – setting up their environment to change for a month Action – behavior has actually stopped (could relapse) Maintenance – has stopped & it has been 6 months Termination – the change has became natural - Dealing with relapse: o Don’t give upo Return to a previous stage of behavior change process if neededo Reevaluate your goals and strategy if necessary - Wellness on Campus:o Eat a COLORFUL dieto Eat breakfast – not sugary cereal, complex carbs, proteins - To have best nutritional health:o Must have knowledge & apply knowledge o Barrier – access to education and money o Factor – amount of income- Myths & Misconceptions:o Sugar cause diabetes (sugar drinks are related to diabetes but don’t cause) CHO more important risk factor, amount of physical activity, overall caloric intakeo Carbs (CHO) cause weight gain Calories in and calories outo Brown sugar is better than white sugar  Just added molasseso Skipping meals will help you lose weight Slow metabolismo Red meat is bad for your health  Depends on cut- Increasing muscle mass = increases metabolism - Pregnant women aren’t eating for “two”, they only increase calorie intake by 100-300 calories- 1Kilo = 1000 calories - Calorie – a unit of heat used to indicate the amount of energy that foods will produce in the human body - Daily Calories vary by:o Gender, age, activity level - Two Types of Essential Nutrients:o Macronutrients (larger amounts) – protein, fat, carbs, watero Micronutrients (smaller amounts)– vitamins & minerals- Protein (macronutrients)o The basis of the body structure, from bones and muscleo 4 cal/go Amino Acids are building blocks 9 essential  Complete protein (milk, eggs, beef, cheese, yogurt) vs. incomplete protein (vegetables, fruits, oats, bread, rice)o Essential (obtained from nutrition) vs. non-essential (synthesized by body)- Complete protein must have ALL 9 essential amino acids- Fats (macro)o Lipidso Most concentrated form of energy 9cal/go Provides insulation/protection of organso 2 types of essential fatty acids/polyunsaturated:  Linolenic – omega-6 (corn oil) Alpha linolenic – omega-3 (fish oil)o Triglyceride basic structure = 1 alcohol + 3 fatty acids- Polyunsaturated