Term
| Biological adaptions hypothesis |
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Definition
Increased physical functioning and more
efficient metabolism improves all the systems
of the body including those that regulate mood.
Body warms up better
– Increased brain blood flow
– Increased endorphins
– More efficient regulation of stress hormones
(these exercise-induced biochemical changes generate reduced arousal and enhanced mood, which may be accompanied by enhanced recovery time) |
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Term
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Definition
exercise alters the perceptions that people
have about themselves and their abilities.
– tolerating the discomfort
– demonstrating the self-discipline
– dedicating yourself
– improve your confidence
– enhanced self-confidence and self-esteem
(just 20 mins per day, three times per week, produces significant results) |
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Term
| Biological adaptations and psychosocial |
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Definition
Combined the two spherically to
make healthier decisions about your
body and mind. |
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Term
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Definition
Rhythmic physical work
using a steady supply of
oxygen delivered to working
muscles for a continuous
period of not less than 20
minutes.
(refers to repetitive exercise done over a prolonged period of time, such as walking, running, and swimming) |
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Term
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Definition
• oxygen demands of muscles
are so high rely metabolic
(chemical) process for
oxygen, resulting in lactic
acid buildup.
• Physical motion intense in
power and strength, yet
short in duration. (short bursts of "all-out" activities such as sprinting or weight lifting) |
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Term
physical exercise knowlegde
-cardiovascular endurance:
-muscular strength:
-muscular endurance:
-flexibility:
-agility:
-power
-balance |
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Definition
• Cardiovascular endurance:
– the ability of the heart, lungs, and blood vessels to transport
oxygenated blood to the working muscles for energy metabolism.
• Muscular strength:
– the ability to exert maximal force against a resistance
• Muscular endurance:
– ability to sustain repeated contractions over a prolonged period of
time.
• Flexibility:
– ability to use a muscle group throughout its entire range of motion.
• Agility:
– maneuverability and coordination of gross and fine motor
movements.
• Power:
– force times distance over time.
• Balance:
– ability to maintain equilibrium in motion. |
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Term
-All-or-nothing conditioning principle:
-Type of exercise:
-Frequency:
-Intensity:
-Target heart rate:
-time (duration): |
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Definition
• All-or-none conditioning principle:
– A principle of exercise that states that to benefit from physical
training, you must have the right intensity, frequency, and duration for
each component of fitness challenged.
• Type of exercise:
– The type of activity one chooses to engage in to work one or more
physiological systems (e.g., walking, jogging, cycling).
• Frequency:
– The number of exercise sessions per week; the ideal number is three.
• Intensity:
– The physical challenge (stress) placed on a specific physiological
system for exercise.
• Target heart Rate:
– The ideal heart rate or target zone in which to identify the intensity of
cardiovascular activity.
• Time (duration):
– The number of minutes of exercise in one session; the ideal number is
30 minutes in the target zone, not including a warm up or cool own. |
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Term
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Definition
– Warm up, stimulus period (target zone), and cool
down.
• Warm-up period:
– The first phase of the workout during which
circulation is increased to the large muscles with
some time for flexibility.
• Stimulus period:
– Called the “meat” of the workout, during which one
targets the specified intensity toward heart, lungs,
and muscles (e.g., heart rate, sets, reps for weight
lifting).
• Cool-down period:
– A designated time right after the stimulus period to
decrease circulation to the body’s periphery and
return to a resting state. |
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Term
| Some benefits of breathing: |
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Definition
• Reduces toxins in body (free radicals and toxins)
• Increases stamina
• Helps clear the lungs and increases lung capacity
• Aids digestion
• Supports nervous system
• Supports cardiovascular system
• Supports metabolic functions, more efficient
energy usage
• Reduces carbon dioxide in body (which you have
higher levels of during exercising)
• Culturally-spiritually embodies a living soul and/or
increasing the life spirits
• Reduces stress |
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Term
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Definition
| breathing in ways that use your whole diaphragm, expanding the belly as well as the chest |
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Term
| A newborn child breaths with the __. As the child gets older, breathing becomes partially ____. During adult life most of us beath only through ___. ___ breathing (maximal use of the diaphragm) is almost forgotten |
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Definition
-abdomen
-intercoastal (chest breathing)
-the chest
-abdominal |
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Term
Interviewing and picking a job:
It is not usually the case that occupations are chosen once and then become entrenched throughout the lifetime.(things change!!) |
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Definition
1. Being self aware
– Positioning of self
– Likes/dislikes
– Needs
– Balancing lifestyle
– Pay, salary or hourly
– Amount of time in job
– Work from office, cubical, outside, home?
2. Knowing your options with how you can use
your education (what types of jobs your majors
can do)
3. Variety, challenge
4. Achievement, feedback |
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Term
Supervisory styles:
-big picture/little picture
-coaching
-flexible
-idea maker
-micromanagement
-passionate goal setters
-over-loader
-relating
-supporters
-unpredictable |
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Definition
Big picture/little picture: both supervisor and
employee attend to details for the big and little
picture, not afraid to make mistakes, and concern
for all employees.
Coaching: works you hard, tells you what you need
to work on and fix, expects results, and cheers for
you to do get it done
Flexible: allows for both supervisor and employee
to have control over work details and processes.
Encouraging growth in both roles.
Idea maker: empower employees to have their
own ideas, increasing creativity and productivity
goals within workplace.
Micromanagement: having supervisor control and
direct details and processing in your job.
Passionate goal setters: inspire employees to
achieve company goals.
Over-loader: having a supervisor who never
stops to assess your work load and keeps
adding things to the work load.
Relating: supervisor wants to be your friend
and wants everyone at work to be one big
family.
Supporters: supervisor and employees seek
support and give support without seeking
credit.
Unpredictable: supervisor will give different
types of feedback depending on their own day. |
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Term
| Tips on how to make job less stressful |
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Definition
• Maintain boundaries (professional and personal)
• Advocacy (self and others)
• Learn the organization
• Integrity and trust
• Ask questions
• Be respectful
• Communication
– Understand the culture and language of your workplace
– be mindful of your phone, e-mail, texting, talking, presenting, written reports, and body language communicating style
– Professional language of the workplace
• Embracing strengths in self and others
• Awareness of things you might not be good at and be willing to discuss, work on, overcome, navigate them
• When given recognition, say thank you
• Give others recognition
• Self-care:
– Maintains healthy eating, sleeping, and selfcare habits
– Seeks help for mental, physical, or emotional fatigue (burnout factors)
– Manages outside relationships so they don’t affect work
– Advocates for self |
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Term
Burnout and its features:
usually results from? |
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Definition
your energy becomes depleted and you cant seem to muster enough motivation to do much about it, or even take reasonable care of yourself
-features include:
1.exhaustion
2.pessimism and cynicism
3.feelings of failure
usually results from: (1)too much work with too little time to accomplish the tasks, (2) too much effort without discernible rewards for the investment of time and energy, (3)perceived injustice or unfairness in the workplace, and (4) conflicts with coworkers, supervisors, or the dominant values of the environment. |
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Term
Care of the Self: Nutrition and Other Lifestyle Issues
-What you eat effects:
-A close connection between chronic stress and the craving for comfort foods that have nothing to do with your appetite but rather serve as a form of self-medication for excessive pressure. |
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Definition
• What you eat affects:
– the condition of your body
– the thoughts you generate
– your moods
– the quality of your performance (e.g., tests and giving a speech)
– your mental health. |
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Term
Care of the self-nutrition and other lifestyle issues:
-When to eat? |
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Definition
• Yes, you really do need breakfast
– not everyone needs it the minute they wake up. As long as drink some water or some fluid; it is important to kick start your system first thing by hydration.
– eating breakfast by 11am is fine for your body usually. (this
means the last time you ate has been in the last 12 hours hopefully)
– Eating prior to 6am can be hard on your digestive system
• Lunch can be a one meal or small meals between the hours of 11am and 4pm.
• Dinner can be one meal or small meals between the hours of 4pm and 10pm.
• Eating past 10pm put strain on your body to digest (even if you are working a night shift keep it a lighter
meal or meals)
• Snacking is fine, if you body needs it (especially when studying! Or working on intensive occupational projects) |
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Term
| physical and emotional hunger |
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Definition
physical hunger- a compelling need for food which is characterized by such physical symptoms as gurgling stomach, light-headedness, shaky hands, wobbly legs
emotional hunger-stress triggered craving for food especially high in fat or sugar |
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Term
| Which animal has more IRON, least amount of fat, and 2nd highest Vitamin B-12? |
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Definition
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Term
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Definition
-carbs(fuel)
-fats(fuel)
-proteins(fuel)
-vitamins(regulate normal body function)
-minerals(regulate normal body function)
-water(everyone needs it for basic functions) |
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Term
| best source of carbs are: |
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Definition
| -whole plant foods that include whole grains and fresh fruits and veggies |
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Term
Ways we communicate:
-verbal
-nonverbal |
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Definition
VERBAL
• Encoding = thoughts and
perceptions into words and
trying to communicate thru
speech.
• Levels of message
importance:
– Surface messages = more
direct and concrete
– Deep messages = conveys
underlying meaning
NONVERBAL
• Decoding = listening and
processing what speaker is trying
to encode.
• Body language!
– Touching someone or something
– Gestures
– Facial expressions
– Shifting weight or body posture
– Hand, arm, legs movements
changes
• Paralanguage
– Consists of elements of speaking
– Ones pitch, volume, rate
– Inflections in words used and
messages being said |
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Term
| When are surface messages (concrete and obvious) useful? |
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Definition
• Someone you don’t know-new relationships
• Yes or no answers
• Giving/receiving directions
• Crossing a boundary
• In conflict
• Business
• Need to get to the point
• Feel out boundaries
• Use to get to deeper messages
• Determining mood, where they’re at
• Find in between
• Learning
• Vulnerability
• Comfortable with being vulnerable |
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Term
| When are deep messages (conveys the underlying meaning) useful? |
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Definition
• Angry, not in the mood to directly communicate
• Conflict, look past what they are saying. Listen for what they mean
• When to stop
• Prevent going overboard
• Not comfortable sharing/hiding feelings (benefit and harmful)
• Gain help
• Help others
• Jokes, relay a message that you don’t want to say outright, sarcasm
(testing tool)
• Awareness
• Speak in deep message without it being obvious and still check in
• Admitting when and if you have cross the line |
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Term
How do you hear/listen to a deeper
message? |
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Definition
Take in what they say, sit and listen
• Do not jump to conclusions/make
assumptions before they are done
• Don’t be distracted by technology
• Pay attention to body language
• Have the other person absorb what you
say
• Trust
• Validation when listening to someone
else
• Listen don’t just hear
• Give feedback, both sharing, mutual
comfort/understanding
• Tone of voice, pay attention
• Connect and feedback
• Confirm before you react, react calmly
when confirming
• Long established relationships can be
important with deeper messages
• Normalizing, be relatable in feedback
• Asking questions to show you care. It
also can help people open up.
• Mutual comfort and sharing
• Deeper messages are a connection to a
good understanding relationship.
• Set aside time for a deeper
conversation.
• Expression of feelings and emotions.
• Emphasize what is important.
• Be observant of cues.
• Put yourself in their shoes.
• Check in when you see/feel changes in
the other person.
• Awareness comes with time.
• Ask deeper questions.
• Don’t push too much when someone
says they don’t want to talk about it. |
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Term
| How do you reflect the deeper message? |
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Definition
• Express gratitude and care.
• Be attentive and aware.
• Be respectful.
• Certain topics may cause you to freeze. Notifying the
other person that it is hard to talk about this subject can
help with a deeper message conversation.
• Consoling and listening
• Self-experiences help relate deeper messages
• Being disengaged |
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Term
deep and surface messages discussion notes:
• Assumptions can lead to miscommunications
• Boundaries
• What about boundaries during drinking? |
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Definition
• Assumptions can lead to miscommunications
• Boundaries
– Realizing them
– Safety, comfort, personal
– Grateful when others respect your boundaries and you respect theirs
– Being okay with saying ‘no’
– Being consistence with them
– Voicing them to others
– Learning boundaries of self and others helps relationships
– Sometimes experiences help you learn your boundaries
– Using surface messages to get to the deeper messages
• What about boundaries during drinking?
– Asking yourself are you drinking compatible with the others you drink with?
– Knowing your boundaries when meeting new people.
– Knowing your limit of when you no longer have control of your actions and
words. |
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Term
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Definition
Resilience is the ability to adapt well despite factors
that increase risk even when confronted with adversity,
trauma, and inordinate levels of stress in life.
• Your strengths and resources that allow you to be flexible
under challenging circumstances.
– Temperament
– Problem-solving skills
– Acquiring help and support
– Self-esteem, self-efficacy (belief that I can do it!)
– Social competence
– Supportive relationships
– Role model, mentorships
• Skills, attributes, and abilities that enable individuals to
adapt to hardships, difficulties, and challenges. |
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Term
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Definition
| postitive changes that may occur after life crises such as bereavement, illness, major accidents, chronic disability and abuse. |
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Term
Increasing your odds on your
resilience and emotional intelligence |
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Definition
• Curiosity
• Confidence
• Flexibility
• Attitude
• Recognize change
• Take Action |
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Term
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Definition
The ability to read and respond sensitively to
interpersonal situations, as well as to manage
feelings effectively.
How we understand and use our emotions in relation to self and others. |
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Term
| Some domains of emotional intelligence: |
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Definition
– Self awareness
– Expressing feelings
– Reading others and listening
– Motivating actions
– Managing relationships
– Managing circumstances
– Learning to let it go
Empathy for self and others
– Cultivating healthy self esteem
– Communication skills
– Enhance your attitude toward self and
others with connections, love,
gratitude, recognition
– Give and Receive & Receive and Give
– Be responsible for yourself |
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Term
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Definition
prominent character
strengths individuals
possess that can be easily
identified. |
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Term
| Areas of your Optimal Functioning to Make Your Changes Last |
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Definition
• Relationships
• Environment
• Physical state
• Nutrition
• Productivity
• Recreation
• Emotions
• Expressing
• Listening
• Balance
(avoiding can be just as stressful as doing too much) |
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