HEED 110 Final Exam Class Notes PDF

**2 HEED 110 - Class Study Notes Final Exam** Section 1: Beginning - Midterm 1 (oct 11) ----------------------------------------- ### Health & wellness **[Health ]** A state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity 1986 Ottawa chart...

**2 HEED 110 - Class Study Notes Final Exam** Section 1: Beginning - Midterm 1 (oct 11) ----------------------------------------- ### Health & wellness **[Health ]** A state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity 1986 Ottawa charter-The fundamental conditions and resources for health are peace, shelter, education, food, income, a stable ecosystem, sustainable resources, social justice, and equity **Determinants of health: income, education, social/physical environments, heredity & lifestyle** **Stress** is the highest health issue for canadian students followed by anxiety and sleep issues Malaise: low level of wellness Physical/mental/emotional symptoms → Change and growth **[Wellness]** A deliberate lifestyle choice characterized by personal responsibility and optimal enhancement of different dimensions of health ### Conventional & Complementary medicine Health includes - - - Conventional - - Complementary: (referred to as integrative) - - - ### Wellness & lifestyle management 9 dimensions of wellness **Physical**- Diet,exercise,avoid bad habits(e.g- smoking),safe sex,recognising symptoms of disease **Emotional**-ability to understand and accept one's feelings, sharing feelings, having positive feelings **Intellectual**-creativity,curiosity, lifelong learner, open mindedness,humour, motivation,critical thinking and forming questions **Interpersonal**- communication skills, intimacy, relationships, cultivate a support system **Cultural**- relationships with those different from you,valuing your cultural identity,avoiding harmful bias on (race,ethnicity,gender, religion) **Spiritual**-sense of meaning and purpose,sense of belonging to something greater than oneself, joy fulfillment and capacity to love **Environmental**- Abundant clean natural resources,reducing carbon footprint, **Financial**- understanding how money works,avoiding debt, saving and planning for the future **Occupational**-enjoying your career, feeling valued, learning and being challenged, healthy work relationships ### TTM - Transtheoretical model Behaviour change is slow, time consuming, difficult & deliberate Achieved through a sequence of discrete stages I. Stages of change - - - - - - - - - - - - - - - - II\. Processes of change (know the most 8 common from class) Covert or overt activities Guidelines that match each stage of change 1. - - 2. - - 3. - - 4. - - - 5. - - 6. - - 7. - - 8. - - III\. Self-efficacy - - IV\. Decisional balance - - **Boost Self-Efficacy:** Boosting self-efficacy is essential for successful health behavior change and involves strategies such as developing an internal locus of control, using visualization and self-talk, and seeking support from others. **1. Locus of Control**: The belief about who controls the events in one\'s life. - - - - **\`2. Visualization and Self-Talk**: - - **3. Role Models and Supportive Individuals**: - - **4. Identifying and Overcoming Barriers**: - - ### Psychological health Emotional health & wellness (feelings) - - - - - - - - - - - - - - - - Mental Health & Wellness - - - - - - - - - - - #### Maslow's Hierarchy of Needs - - - - - - - - - - - Self Concept vs. Self Esteem - - - - - - ### Psychological disorders - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - ### Stress & stress management **What is stress?** - - - **Biological Theory (Selye, 1936):** "a nonspecific response to an organism or body (regardless if good or bad) to any demands made upon it" **Cognitive-Transactional Approach (Lazarus & Folkman, 1984):** "a transitory state experienced when someone perceives an imbalance between the demands imposed and the resources to meet those demands, when failure to meet demands has important consequences" **Stressor:** any physical or psychological event or condition that produces stress - **Stress response:** the physical and emotional changes associated with stress - **5 types of stress:** - - - - - **Common sources of stress:** - - - - - - - Technology can increase stress due to feeling "on-call" at all times as well as technological failures, but it can also decrease stress due to increased communicability **Common signs of stress:** - - - - **Nervous system under stress:** - - - - **Endocrine system under stress:** - - - - Nervous and endocrine systems work together by reacting to each others chemical releases to cause physiological changes such as heart and respiration rates accelerate to speed oxygen through body, hearing and vision become more acute, liver releases extra sugar to boost energy, etc **Cortisol:** - - - **Fight, flight, freeze:** - - - - **General adaptation syndrome:** - - - - - **Allostatic load:** - - - **Concerns with long-term stress:** - - - - - **Primary vs. Secondary appraisal** - - **Defence Mechanisms** - - - - - - - - - - **Coping vs. stress management** - - **Emotion focused coping:** - - - **Problem focused coping:** - - - - **Successful ways of coping** - - **Coping strategies/cognitive management techniques:** - - - - - - - - - - - Some ways to manage stress include lists, anger management, support systems, nutrition, kindness, communication, resilience, and mindfulness. **Type A personality:** - - - - **Type B personality:** - - **Type C personality:** - - **Type D personality:** - - [A Type X personality is when two or more personality types are equal in strength with any person] **Hardiness** - - **Resilience:** - - - - - - ### Risky behaviours Section 2: Midterm 1 - Midterm 2 (nov 8) ---------------------------------------- ### Alcohol Use ### Tobacco Use ### Nutrition Basics ### Ancel Keys & Minnesota experiment ### Video: What is the best diet ### Energy Balance ### Body Composition ### Weight Management Section 3: Midterm 2 - Final Exam --------------------------------- ### Physical Activity (Textbook Chapter 6) - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - OR - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - Canadian physical activity guidelines - - - -\> Activities: in diff. environments, develop movement skills, etc. - -\> With: **minimum 3 days per [week]** of [muscle/bone strengthening] activities & [vigorous] activities - - [[https://csepguidelines.ca/guidelines/early-years/]](https://csepguidelines.ca/guidelines/early-years/) - This is slightly different from how she has it on the slides but is the actual guidelines. The main difference she has is 5-11 years and 12-17 years. I had this from another class so just copied it over. - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - F - Frequency (how often) I - Intensity (how hard) T - Time (how long) T - Type (mode of activity) - - - - - - - - - - - - - - - - - - - - - - - - ### Cardio-respiratory Fitness (Textbook Chapter 7) - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - ### Canadian Physical Activity Guidelines (Textbook Chapter 6 - pg 236) ### Muscular Fitness (Textbook Chapter 6 - pg 229) ### Flexibility (Textbook Chapter 6 - pg 230) ### Heart & Vascular Diseases (Textbook Chapter 7) Pulmonary Circulation (Right Side of the Heart → Lungs) 1. - - - 2. - 3. - 4. - Systemic Circulation (Left Side of the Heart → Body) 5. - 6. - 7. - This cyclical process ensures that oxygen-depleted blood is reoxygenated in the lungs and that oxygen-rich blood is delivered to tissues and organs to sustain life. Let me know if you\'d like more clarification! Cardiovascular System Overview - - - Types of Cardiovascular Diseases 1\. Atherosclerosis - - 2\. Heart Attack (Myocardial Infarction) - - - 3\. Angina Pectoris - - 1. 2. 3. 4. 4\. Arrhythmias - - - - - 5\. Congestive Heart Failure - - - 6\. Congenital Heart Disease - 7\. Rheumatic Heart Disease - 8\. Stroke (Cerebrovascular Accident) - - - - - - Risk Factors for Cardiovascular Disease Uncontrollable - Controllable - Cardiac Rehabilitation Program 1. - - 2. 3. 4. Warning Signs to Act On (for heart disease and exercise) - ### Diabetes (Chapter 4, pg 129 & 130) ### Video: Healthy Relationships - - - - - - - 1. 2. 3. 4. 5. 6. 7. 8. ### Guest Speaker: Sexual Assault & Consent **Sexual assault defined**: any form of sexual of contact without voluntary consent SA includes rape but also other non-consented forms of sexual consent Stats on sexual assault- 1 in 3 women & 1in 6 men have experienced sexual assault after age 16 64% talk to their friends, minorities are 3-6 times more likely to be impacted **Consent** is a voluntary ongoing, conscious agreement to engage in sexual activity Consent is a right & a responsibility, absence of a no doesn't mean yes Someone is incapable of giving consent if they are - - - Drunk consensual sex (willingly and actively participating) Signs meaning too drunk- slurred speech, phasing in and out of consciousness Alcohol is the most common thing perpetrators use to cross the boundary ONLY YES MEANS YES Sexual assault happened because of power & control, entitlement No consent if it is obtained through the abuse of a position of power, trust or authority **[Coercion is:]** Repeatedly asking and not taking no for an answer until someone submits This can include blackmail (leverage) and/or physical violence/ threatening activity **Coercion is not consent** Coercion often used amongst acquaintances 94% of reported sexual assault was perpetrated by men **Only 8% of SA is reported** [Prevention of reporting ] - - - False reports are only 2% of reports similar to other crimes **[Rape culture]** 1. 2. 3. **[Supporting a survivor]** 1. 2. 3. - - - **Summaries for chapter 6, 7, 11**