Download HHS 231 Final Exam OSU | 250 Questions with 100% Correct Answers | Latest Update 2024 | Ve and more Exams Public Health in PDF only on Docsity!
HHS 231 Final Exam OSU | 250
Questions with 100% Correct Answers |
Latest Update 2024 | Verified
What are the four areas of focus for the OSU Healthy Campus? - ✔✔Be active, management, eating healthy, smoke free osu What are two or more resources for students for each of the compenents of the osu healthy campus - ✔✔Be active- PAC classes, beaver strides Stress management-CAPS, mental health initiatives Eating Healthy-Dietician, healthy cooking classes Smoke-Free OSU- How many hours per day do students spend sitting? What are 2-3 risks associated with increased sedentary time? - ✔✔7-10 hours, obesiety, metabolic syndrome, high blood pressure what are 2 main issues for eating healthy specific for osu students? - ✔✔dining options, laziness what are some resources for students with regards to healthy eating, physical activity, wellness, and behavior change? - ✔✔healthy eating-dietician, healthy cooking classes Physical activity-pac classes, dixon wellness- student health services behavior change- caps health - ✔✔absence of disease wellness - ✔✔achieving the highest possible level in each of the dimensions of wellness
target behavior - ✔✔one well-defined habit chosen as a primary focus of change behavior change - ✔✔an organized, deliberate effort tot alter or replace an existing habit or pattern or activity risk factor - ✔✔a condition that increases ones chances of disease or injury self-efficacy - ✔✔the degree to which one believes in their ability to acheive something internal locus of control - ✔✔gives you a strong belief in your ability to effect change external locus of control - ✔✔leads you to see other people and things as controlling what you do and whether you can change self-talk - ✔✔the way you think and talk to yourself 6 dimensions of wellness - ✔✔emotional, physical, spiritual, social, intellectual, environmental emotional - ✔✔the ablility to control emotions and express them appropriately at the right times physical - ✔✔a state of physical health and well-being spiritual - ✔✔a feeling of unity or oneness with people and nature and a sense of life's purpose social - ✔✔a persons degree of social connectedness and skills intellectual - ✔✔the ability to think clearly, reason, analyze, and use brain power to solve problems and meet life's challenges
termination - ✔✔exit cycle of change, no longer temped to revert What is a SMART goal - ✔✔S- specific M-measurable A-action- oriented R- realistic T-time-oriented What are rewards for smart goals - ✔✔Small treats after each day for the first week or so, slowly decrease treats within the take action step, explain the 6 ways we discussed to help an individual promote behavior change - ✔✔visualize, control environment, change self talk, learn to counter, practice shaping, reward self Nutrients - ✔✔chemical compounds in food that are crucial to growth and function essential nutrients - ✔✔nutrients the body can't make. we need these in our diets non-essential nutrients - ✔✔a nutrient that we are capable of producing in a sufficient amount
- ✔✔ phytochemicals - ✔✔any of various biologically active compounds found in: fruits, veggies, grains, beans macronutrient - ✔✔a nutrient required in relatively large amounts micronutrient - ✔✔a nutirent required in small amounts
amino acids - ✔✔building blocks of protein LDL - ✔✔a lipoprotein that rises with the consumption of saturated fats HDL - ✔✔a lipoprotein that rises with the consumption of polyunsaturated fats Glycogen - ✔✔a long strand of glucose molecules antioxidant - ✔✔compounds in foods that help protect the body against free radicals glycemic index - ✔✔a system that ranks foods on a scale from 1 to 100 on their effect on blood sugar levels free radicals - ✔✔any molecule that contains an unpaired electron in an atomic orbital. DRI (Dietary Reference Intakes) - ✔✔ 26 nutrients essential to maintaining health RDA (Recommended Dietary Allowances) - ✔✔a listing of the average daily nutrient intake level Daily Values - ✔✔listing all the important nutrients from two less inclusive government groups Carbohydrates - ✔✔supply much of the energy, starches. 4 cals Proteins - ✔✔major structural components, needed to build cells. 4 cals Fats - ✔✔lipids, usually solid at room temp. 9 cals
Trans fat - ✔✔found in processed food to incease self life Daily intakes for carbs, fats, proteins, water, and fiber - ✔✔carbs; 45-65 fats; 20- protein; 10- 35 water; men- 13 cups, women- 9 cups fiber; men 38 grams, women 25 grams What are some guidelines or precautions to consider for multivitamins and supplements - ✔✔not governed by fda What are the 5 main challenges for healthy eating among college students - ✔✔Skipping breakfast Consuming a majority of calories in the evening Ignoring whole fruits and vegetables Drinking too many of your calories Energy drinks what is the problem with combining alcohol and caffeine - ✔✔caffeine makes you uriniate, alcohol dehydrates. masks the effects of alcohol What are some positives and negatives of high fructose corn syrup - ✔✔pro: cheap, sweet, long shelf life cons: empty cals, less hunger satisfying physical activity - ✔✔Any bodily movement produced by skeletal muscles that results in an expenditure of energy physical fitness - ✔✔A set of attributes that relate to one's ability to preform moderate to vigorous levels of physical activity without undue fatigue
exercise - ✔✔Physical activity that is planned or structured, done to improve or maintain one or more of the components of fitness What are the general guidelines for physical activity - ✔✔o 150 mins/week moderate intensity o 75 mins/week vigorous intensity o Two days of strength training o two days of flexibility How would you know if you are in moderate or vigorous activity? - ✔✔Talking test What are the 5 health components of fitness - ✔✔Cardiovascular endurance, muscular endurance, muscular strength, body comp, flexibility Cardiovascular endurance - ✔✔the ability of the cardiovascular and respiratory systems to provide oxygen to working muscles during sustained exercise muscular endurance - ✔✔is the ability of your muscles to exert force muscular strength - ✔✔is the ability of your muscles to contract repeatedly over time body composition - ✔✔The relative amounts of fat and lean tissue in your body flexibilty - ✔✔is the ability to move your joints in a full range of motion 6 skill related components of fitness - ✔✔ Agility - ✔✔the ability to rapidly change the position of your body with speed and accuracy Balance - ✔✔the maintenance of equilibrium while you are stationary or moving
resting heart rate - ✔✔the numbers of times your heart beats in a minute while the body is at rest; typically 50 to 90 beats per minute heart rate max - ✔✔70-85% of heart rate HIIT - ✔✔High Intensity Interval Training List the benefits of cardiorespiratory fitness - ✔✔Decreases risk of disease Helps control body weight Improves self- esteem Improves mood Improves immune system list the 3 metabolic systems for delerving energy - ✔✔Intermediate, non- oxidative(anaerobic), oxidative(aerobic) target heart rate zone - ✔✔The heart rate you are aiming for during an exercise session. Ratings of perceived exertion - ✔✔Scale from 6-20 relating to heart rate response to exercise, Used when you cannot measure your HR Ways to track cardio progress - ✔✔Record in a journal, use an app to track progress What is a telemetry device and how does it help - ✔✔a device that records data and presents it to the user, motivate and help people improve
What is exergaming? - ✔✔video games that include exercise, ex: just dance How would you structure an effective workout? - ✔✔dynamic stretching weight training, cardio, static stretching Range of motion - ✔✔The movement limits of a specific joint or group of joints stretch reflex - ✔✔Muscle contraction in response to stretching within the muscle hypermobility - ✔✔Increases joint laxity or looseness, decreases joint stability, and can lead to permanent changes in connective issues static flexibility - ✔✔ROM during passive movement dynamic flexibility - ✔✔available ROM during active movements, requiring voluntary muscular actions to produce movement through ROM Benefits of flexibility training - ✔✔improved posture, relaxation, balance assess flexibility using? - ✔✔static stretching Dynamic stretching - ✔✔the ability to hold an extended position near the end of the joints range of motion static stretching - ✔✔continuous movement throughout one natural range of motion ballistic stretching - ✔✔stretching characterized by bouncing, jerky movements, and momentum to increase range of motion
exciting stress response - ✔✔A set of physiological changes initiated by your body in response to a stressor physchological hardiness - ✔✔personal characteristics of control, commitment, and an embrace of challenge that help individuals cope with stress homeostasis - ✔✔a state of physiological equilibrium wherein various physiological mechanisms maintain internal conditions within certain viable ranges allostatic load - ✔✔the long-term wear and tear on the body that is caused by prolonged allostasis endorphins - ✔✔produced by the central nervous system and the pituitary gland eustress - ✔✔stress based on positive circumstances or events; can present an opportunity for personal growth distress - ✔✔stress based on negative circumstances or events, or those perceived as negative; can diminish wellness
what happens to a body when it becomes stressed - ✔✔The brain sends signals to the pituitary gland which releases ACTH inro the blood stream are there long term implications of increased stress levels? - ✔✔Yes Cardiovascular disease Damage to the immune system Weight gain Hair/skin problems Digestive problems What is "fight or flight" and what hormone is released - ✔✔a response to a stressor where you stay and fight or you flee from it. hormone: epinephrine and norepinephrine what are some physiological reactions to stress - ✔✔fast heart beat, sweating, pupil dilation, lung dialation, clammy cold hands what is General Adaptation Syndrome? (GAS) - ✔✔GAS attempts to explain the body's stress response with three stages called alarm, resistance, and exhaustion What are common sources of stress for college students - ✔✔Relationships o Jobs o Money
o Live in the present o Deep breathing o Progressive muscle relaxation o Visualization o Listening to music o Stretching State and describe the different levels of the ecological model? - ✔✔Individual: Knowledge, attitude, skills Interpersonal: family, friends Organizational: Organizations, social institutions Community: relationships among organizations Public policy: national, state, and local laws What are examples of interventions for change behavior work at what level of the model - ✔✔Individual: things you put on yourself Interpersonal: between you and others Organizational: things put into place Community: programs to help people Public Policy: control of tobacco What type of incentive programs would work for increasing physical activity among students - ✔✔pac classes
what are some practical examples of physical activity environments using the ecological model - ✔✔gyms, work, home what are 3-4 school/workplace initatives to increase PA within college - ✔✔making time to workout, making it accesible, making it fun •List individual and interpersonal ways to increase one's PA on a daily basis - ✔✔exercise with friends, take the stairs Malnourished - ✔✔when the body is not recieving enough nutrients undernutrition - ✔✔inadequate calorie consumption overnutrition - ✔✔when diet prodives too much nutrition AMDR - ✔✔acceptable macronutrient distribution range is teh recommended range of carb, fat, and protein intake ecpressed as a persecntage of tatl energy Nutrition Density - ✔✔the amount of nutrients a food contains in realtoinship to the number of calories it contains Energy Density - ✔✔foods that are high in energy but low in weight ot volume Structure/function claims - ✔✔describes how a nutrient or dietary compound affects the structure of calories it contains health claims - ✔✔claims allowed on food Satiety - ✔✔to feel full and gain satisfaction from food
What are the purpose and key message of MyPlate? - ✔✔eat many different types of food each day What are the USDA 5 main food groups - ✔✔grains, proteins, dairy, fruit, veggies How long does it take the brain to signal "im full" - ✔✔ 30 mins In general, when we are hungry, what do we crave - ✔✔sweet and salty food describe the difference between hungry and appetitie - ✔✔hunger is the need for food and appetite is the want What are the 5 governmental requirements for a food label - ✔✔statement identity, net contents, ingredients, info about manufacturer, nutrition info why is reading food labels important - ✔✔so you know what you are consuming, can you calculate the amt of energy from a food label - ✔✔yes, cals per serving 3 health claims - ✔✔authoritive, based on statements, qualified Important to know when choosing low fat, fat free, or light foods - ✔✔fat is replaced with something else difference between basic and 100% whole grain stamp - ✔✔basic: may contain other ingredients 100%: half of grams should be whole grain 5 tips for grocery shopping - ✔✔shop perimeter where fresh foods are, shop from the back shelf, make a list and stick to it, shop when not hungry, look for whole grain and organic
average sugar intake for americans vs recommended limit - ✔✔ 22 teaspoons, should be 6 (25 grams) Organic means - ✔✔free of pesticides, additives, chemical fertilizers, dyes clean 15 - ✔✔produce with least exposure to herbicides and pesticides EX cabbage, avocados, grapefruit, eggplant, cantaloupe, mushrooms, peas, kiwi, dirty dozen - ✔✔produce that recieves the most herb and pesticides EX grapes, strawberries, nectarines, bellpeppers, celery, apples, kale Therapuedic diet - ✔✔used to treat specific problem Experimental diet - ✔✔used as an evolutionary tool maintenance diet - ✔✔developed to maintain body weight 4 most common characteristics of fad diets - ✔✔low calorie, omit certain food groups, promote water loss, types of vegitarian eating - ✔✔vegan, lacto, ovo hyptertrophy - ✔✔increase in muscle fibers, seen when strenght training atrophy - ✔✔decrease in muscle fibers agonist - ✔✔a muscle in state of contraction, opposed by the action of another muscle
