Health

a state of complete spiritual, mental, emotional, and physical well being

physical health

biological integrity of an individual

mental health

emotional capabilities, or the subjective well-being of a person

social health

abilty to interact with other people and the social environment

spiritual health

connectedness to self, significant others, and the community

suggests a searth for meaning and purpose in life

wellness

approach to personal health that is primarily determined by the decisions that an individual makes about how to live his/her life

6 dimensions of wellness

1. physical
2. emotional
3. intellectual
4. spiritual
5. social/interpersonal
6. environmental or planetary

who wins:

environment or genes?

typically, environment plays larger role

normal resting heartrate

60-80 beats per minute

normal resting blood pressure

120/80

maturation

learning internal locus of control

part of spiritual health?

The healthy people initiative

National Wellness goals - to prevent illness

First published in 1980, revised every 10 years

2010: Two Goals:

1. Increase quality and years of healthy life
2. Eliminate health disparities among Americans

6 factors that influence wellness

1. Response to stress (biological, emotional, and behavioral)
2. Diet
3. Exercise
4. Heredity/family history
5. Environment
6. Access to adequate health care

Transtheoretical Model for Behavior Change

Prochaska and Diclemente (1991)

1. Precontemplation
2. Contemplation (want to change within 6 months)
3. Preparation (going to change in 1 month)
4. Action (implementing change)
5. Maintenance (new behavior has been in place for more than 6 months)

stress response

the way the body reacts physiologically to a stressor

stress

the physical and emotional state that accompanies the stress response

eustress

Hans Selye

stress that is healthy, or gives one a feeling of fulfillment or other positive feelings

graduating from college, getting a promotion, having a baby

neustress

sensory stimuli that have no consequential effect, neither good nor bad

ex-tornado hits an unoccupied island

*sometimes eustress and distress become neustress bc of maturity

distress

(and 2 kinds)

negative stress brought about by constant readjustments or alterations in a routine

discomfort and unfamiliarity

acute: happens fast and disappears quickly, like when you think you're getting pulled over (fight or flight)

chronic: not as intense but lingers longer, like when you have family issues or debt

autonomic nervous system

(and 2 branches)

under involuntary control

controls digestion, breathing, heart rate, blood pressure and hundreds of other functions

Parasympathetic: in control when there are no emergency needs. Aids in digesting food, storing energy, promoting growth. 

Sympathetic: activated when body needs to react to an emergency, and acts on every part of body. Tells body to stop storing energy

2 major systems in body that a responsible for physial reaction to stress (and how they work together during times of stress)

Nervous system

Endocrine system

Sympathetic nervous system prompts hypothalamus to release a chemical messenger to the pituitary gland

Pituitary gland releaces ACTH into bloodstream

ATCH reaches adrenal glands above kidneys, and they're stimulated to release cortisol and other key hormones into the bloodstream

Simultaneously, sympathetic nerves instruct adrenal glands to release epinephrine(adrenaline) and norepinephrine

endocrine system

system of glands, tissues, and cells

helps control body functions by releasing hormones and other chemical messengers

physical response to release of epinephrine and norepinephrine (7 things)

• hearing and vision become more acute
• bronchii dilate to allow more air into lungs
• heart rate increases
• blood pressure increases
• liver release extra sugar (energy boost)
• endorphines release to ease pain
• blood cell production increases

General Adaptation Syndrome

(GAS)

Hans Selye

Universal and predictable response pattern to all stressors, including eustress and distress

1. Alarm stage (fight or flight) makes body vulnerable to disease because it's busy coping with a crisis so antibodies are down
2. Resistence stage person develops new level of homeostasis to cope with added stress
3. Exhaustion stage when there is depletion of resources leaving body vulnerable to disease and distorted thinking

12 Time management strategies

1. Set priorities
2. Schedule tasks for peak efficiency (time of day, for example)
3. Set realistic goals and write them down
4. Allow 10-15% buffer time
5. Use short amounts of time wisely
6. Identify quick transitional tasks
7. Consolidate tasks when possible
8. Do your least favorite task first
9. Use mental practice to visualize the successful completion of tasks
10. Delegate
11. Say no
12. Allow free time for enjoyment
13. stop thinking and DO

problem solving strategies (8 steps)

1. Define problem in 1-2 sentences
2. Identify causes of problem
3. Consider possible solutions
4. Weigh consequences of solution
5. Make a decision
6. Make a list of what you need to carry out solution
7. Act on list ASAP
8. Evaluate outcome and revise approach if necessary

4 relaxation techniques

1. Deep Diaphragmic Breathing
2. Visualization/Imagery
3. Meditation
4. Progressive Relaxation (tense muscles, then release. Helps you realize when your muscles are tense)

Sternberg's classifications of love

having kids and marriage

marital satisfaction declines when kids are in school

traditional gender roles come into play when kid is born

single parent homes - statistics

in 2000...

22% living with mother only

4% living with father only

step/blended families:

numbers

Of divorced....

3/4 women (75%) and 4/5 (80%) men will remarry

healthy stepfamilies are less cohesive than healthy intact families - allow for more individual differences

6 classes of essential nutrients

1. proteins
2. fats
3. carbohydrates
4. vitamins
5. minerals
6. water

*essential means the body needs them because it can't make them itself, or it can't make them fast enough

*the body requires 45 essential nutrients

the three classes of essential nutrients that supply energy (and how many kcals/gram?)

proteins (4 kcal/gm)

fats (9 kcal/gm)

carbs (4 kcal/gm)

proteins

form muscle, bone, blood, enzymes, hormones, and cell membranes

RDA: .36 grams per pound

AMDR: 10-35% daily caloric intake

Amino acids=building blocks of protein (there are 9 essential amino acids)

Complete proteins come from animal sources

Incomplete must be combined with others, such as peanut butter and whole weat bread

fats/lipids

insulation and protection of organs

aid in absorption of fat-soluble vitamins

AMDR: 20-35% daily intake

long-term energy source

provide feeling of safety (fullness)

saturated fat

what makes it saturated is when the fatty acids are filled with hydrogen

solid at room temp

animal sources: butter, milk, cheese, lard

plant sources: palm and coconut oils

*no more than 10% dietary intake should be saturated

triglycerides

most abundant lipid

definition of lipid and fatty acid

lipid: group of substances containing triglycerides, phospholipids, and sterols

saturated: full of hydrogen

unsaturated: missing hydrogens

fatty acids are:

• building blocks of phospholipids and tryglycerides
• carbon chains of some length

*generally, when referring to food, fats are solid and oils are liquid. both have triglycerides

polyunsaturated fats

(examples, and daily intake)

two or more double bonds of carbon

sunflower, safflower, cottonseed and corn oils

includes linoleic and alphalinoleic

• Men: 17 grams/day linoleic; 1.6 g/d alpha-lin
• Women: 12 g/d linoleic; 1.1 g/d alpha

monounsaturated fats

one double bond of carbons

olive, canola, soybean and peanut oils

avocados and many types of nuts

hydrogenated

hydrogens added to fats to produce a mixture of saturated and unsaturated

turns double bonds into single bonds

changes some unsaturated fatty acids into trans fatty acids

the more solid the fat is, the more saturated and trans fat it contains

trans fatty acids

unsaturated fatty acids with an atypical shape that affects their chemical properties in the body

deep fried fast foods

baked and snack foods

*if a product contains "partially hydrogenated oils" or "vegetable shortening" it contains trans fatty acids

cholesterol

(2 types)

white fat-like substance found in animal cells

body makes it from the liver

function:

• synthesizes cell membranes
• precursor of sex hormones
• adrenal hormones (cortisol)
• vitamin D
• bial salts

2 types:

• LDL (low density lipo-protein): bad
• HDL (high density lipo-protein): good

RDA

recommended dietary allowance

of HDL, LDL, and triglycerides

how much should we get daily?

200 mg or less

HDL: greater than 40 mg/dl

LDL: less than 130 mg/dl

Trig: less than 149 mg/dl

fats and cholesterol

saturated and trans fatty acids increase LDL

in high amounts, they can also decrease HDL

carbs

supply energy to the brain and red blood cells

simple carbs

complex carbs

simple carbs

• sugar, honey,fruits (fructose), milk (lactose)
• limit to 10% daily intake of carbs
• should come mainly from fruits and dairy

complex carbs

grains

flour

corn

oats

barley

tubers (potatos and yams)

legumes (dried peas, beans, lentils)

*contain dietary fiber (can't be digested)

dietary fiber

(2 kinds)

Soluble

• binds to cholesterol and thereby reduces the absorption
• slows movement of glucose in blood after eating
• main sources: fruits, legumes, oats, barley

Insoluble

• absorbs water in intestinal tract, giving urine more bulk and making it move faster (decreasing risk of hemorrhoids, divrticulitis, colon and rectal cancers)
• main sources: vegetables, wheat bran, cereals, grains

refined vs. unrefined carbs

refined have the same amount of calories but have less viamins, minerals, and fiber

unrefined take longer to chew and digest and cause a slower rise in glucose levels

AMDR

acceptable macronutrient distribution range

AMDR for carbs

45-65%

kilocalorie

1 kcal 

=

amount of heat it takes to raise temperature of 1 liter of fluid 1 degree centigrade

kcal/gram in alcohol

benefits of vitamins

function to release energy in carbs, proteins and fats

essential in productin of RBC's (red blood cells)

maintenance of nervous, skeletal and immune systems

antioxidants (C, E, beta-carotene)

anti-oxidants

slow/prevent development of cancer

protect cells against "free radicals"

Phytochemicals are an anti-oxidant in plant foods that may prevent chronic disease

types of vitamins

13 types

4 fat soluble: A, D, E, K

9 water soluble: C and 8 B-complex

minerals

17 essentials

inorganic compounds

help to regulate body functions

growth and maintenance of body

catalyst for energy release

macro minerals

7 macro (major)

should be getting 100 mg or more

calcium, phosphorous, magnesium, sulfur, sodium, potassium, chloride

trace minerals

10 micro (trace-small amounts) minerals

chromium, cobalt, copper, flouride, iodide, iron, manganese, molybdenum, selenium, zinc

water and the body

body is composed of 60% water

can live 50 days without food, but only a few without water

medium for waste transport, biochemical reactions, and thermoregulation

AI

adequate intake

UL

tolerable upper intake level

DRI's: Dietary Refernce Intakes

created standards to avoid nutrient deficiencies

benefits of mediterranean diet

grains-complex carbs

olive oil-monounsaturated increases HDL and decreases LDL (and total cholesterol)

what MUST we take in supplement form?

ABC's of diet

A - Aim for fitness

B - Build a healthy base

C - Choose sensibly

why do women have more body fat than men?

bearing children needs PADDING and HORMONAL BALANCE

how to calculate storage fat

essential fat: 3% men, 12% women

nonessential fat: storage. subtract essential fat from total fat.

body fat risks

women: less than 12 or more than 23 are at risk

men: less than 3 or more than 25 are at risk

resting metabolism

energy to maintain vital body functions

body mass index

aka BMI

weight (kg) / height (m)

healthy 18.8-24.9

25 or above=overweight

30 or above=obese

4 methods of determining percent body fat

1. hydrostatic (underwater) weighing - lean people weigh more underwater
2. Bod pod - can also measure resting metabolic rate and total energy expenditure
3. Skinfold measurement - measures skinfolds using a *caliper*
4. electrical impedance analysis - electrical currents run through lean person faster

what's too lean?

less than 8% body fat for women

less than 5% body fat for men

waist-to-hip ratio

more than .94 for men and .82 for women is risky

genetic factors of body fat

5-40% genetic

20 genes linked to obesity

physiological factors of body fat

metabolism

hormones

fat cells

anaerobic vs. aerobic exercise and fat

anaerobic: short but high intensity burns simple sugars

aerobic: more than 20 minues of moderate or higher intensity, burns fats

appetite suppressants

weight loss tends to level off after 4-6 months

provides 5-15% weight reduction by controlling appetite

Maslow's self-actualization hierarchy

self-actualization

ego, self-esteem

social acceptance and belonging

safety and security

physiological

5 components of self-actualization

• Realism
• Acceptance
• Autonomy
• Intimacy
• Creativity

5 components of fitness

1. cardiorespiratory endurance
2. muscular strength
3. muscular endurance
4. flexibility
5. body composition

aerobic vs. anaerobic metabolism

aerobic

-occurs when activity is prolonged

-involves utilization of oxygen

anaerobic

-kicks in when short bursts of energy are required

-does not involve utilization of oxygen

maximum aerobic capacity

greatest rate at which oxygen can be taken in and utilized during exercise

volume of oxygen relative to body wt. per unit of time

normal values

young women: 38-46 ml/kg/min

elite athletes may get up to 80

complete fitness program

cardiorespiratory endurance

muscular strength and endurance

flexibility

skill training

SAID principle

over time the body will adapt to stress based on the demands it encounters

you must work harder than you are accustomed to working in order to improve

target heart rate zone (THRZ)

220 - age = maximum heart rate

range: 65 - 90%

isotonic vs. isometric exercise

isotonic - contract muscle and it tightens

isometric - exercise but dont tighten muscle (no movement)

concentric vs. eccentric muscle actions

Concentric (positive) - moving muscle tighter

Eccentric (negative) - releasing tension

core

hydration guidelines

2-3 hours before exercise: 17-20 oz

10-20 mins before: 7-10 oz

every 10-20 minutes during: 7-10 oz

within 2 hours afterwards: drink enough to replace sweat and urine

20-24 oz per pound of weight loss

*drink beyond thirst*