HPR terms

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Health in 1900? Health in 1930's-1960's?: - Abscence of disease

- State of physical, mental, social well being
Health today? 7 aspects...: Optimal well being

Environmental, Occupational, Physical, Social, Emotional, Intellectual, Spiritual
Wellness made popular by...: Halbert Dunn

13 weekly talks at a church in wash DC
Spiritual Dimension: life satisfaction, belief system, sense of purpose
environmental dimension: injury + safety precautions, respect for surroundings
intellectual dimension: adaptation to change, creativity, problem solving, critical thinking
emotional dimension: self esteem, attitude, self- efficacy, feelings
Occupational Health Dimension: happiness at work, balance work + family
Social Dimension: Acceptance of others, family, social graces, make and keep friends
Wellness Model - AIR?: Assessment
Intervention
Reinforcement
At 16 years, average child has heard no how many times?: 150,000
How does laughter lead to a healthier life: reduce stress, elevate mood, boost immune system, lower blood pressure, improves brain functioning
Leading causes of death 1900: pneumonia, TB, diarrhea
Leading causes of death today? Greatest contributors to premature death?: heart disease, cancer, stroke

Smoking, poor diet + PA, alcohol
PA prevents....: MI by 30%, stroke, cancer, diabetes type 2, hypertension
Best single predictor of mortality?: Exercise capacity
PA _______ insulin resistance? _______ insulin sensitivity?: reduces

increases
what % are overweight in US?: 65%
Hawaiian Men Study Men who walked __ of more times a day had a ___% mortality rate vs. ___% mortality rate for non exercisers: 2
20
40
What law states that tissues adapt structurally to resist forces acting on them?: Wolf's
Goal Achievement SMART method stands for?: Specific, Measureable, Attainable, Realistic, Target Timeline
Precontemplation: Not thinking about changing, reluctant, lack of knowledge, denial
Contemplation: Thought about changing behavior, procrastination,
Preparation: no physical activity, anxious stage, need positive reinforcement
Action: Change of behavior is observable, public knowledge, need help from others (active 3 or more times a week for the last 6 months)
Maintenance: can experience ralapse, overconficent, daily temptations (vigorous exercise 3-5 times/week for more than 12 months)
Termination: 5 years of behavior
Processes of Change: Processes of change provide info on how shifts in behavior occur
Consciousness- Raising: increasing info about self and problem
social liberation: increasing social alternatives for behaviors that are not problematic
emotional arousal: expressing feelings about one's problems or solutions
"role play"
self re-evaluation: assessing feelings and thouhts about self with respect to a problem
Committment: act or believe in the ability to change
-talk about changes they want to make
environment control: avoid stimuli that elecit problem behaviors
-no cigs or alcohol
reward: reward self for making changes
helping relationships: enlist the help of someone who cares
Common causes of injuries: improper technique, not treating minor aches and pains, picking innapropriate activities, taking risks, improper equipment, too much too fast
Difference between chronic and acute?: C- over time, repitive trauma

A- sudden onset, one time
Tendonitis-C what do tendons connect?: inflammation of a tendon

connect muscle to bone

from repitive trauma, usually begins as a major irritation
Bursitis-C what is a bursa, where are they, what do they do?: inflammation of a bursa

fluid filed sac, strategically placed, decreases friction where connective tissue passes over bone
Shin Splints also known as?-C what contributes to them?: medial tibial stress syndrome

running on a hard surface, shores, doing too much, muscle imbalances
tennis elbow-C what is it, how caused?: tendonitis near outside of elbow

ccaused by repeated wrist extension- can cause severe pain when extending wrist and gripping
dislocation- A what is it?: subluxations correct themselves

bone slips out of joint and stays out. common in fingers and shoulder.
difference between a strain and a sprain?: sprain- partial tear to a ligament (ankle)

strain- damage to a muscle or tendon
__% of us will have a severe back injury in our lives __% are prevantable costs our country up to ___ billion/ year: 80
80
100
What causes back injury? what jobs cause them: bad posture, standing or sitting for a long time

truck driver secretary nurse
see the doctor about back pain if:: you lose control of bladder, bowel function, have altered posture, paresthesia (abnormal sensation), severe pain
RICE principle how many hours of ice?: rest ice compress elevate

72 hours
why ice? why heat?: ice constricts blood vessels + decreases swelling

heat opens up blood vessels and warms areas up. faster healing, relaxes muscles
How many people each year end up in the ER because of sporting activities? what % of ER visits? top 5 culprits?: 3 million people

25%

basketball
cycling
football
base/softball
skateboarding
what is a .... laceration? incision? puncture? avulsion? abrasion?: laceration- jagged edged wound
incision- clean edged wound
puncture- hole
avulsion- ripped or torn away
abrasion- scrape
arterial vs venous: arterial- spurting
venous- oozing
unintentional injuries account for nearly ______ deaths per year (leading cause of 1-34 year olds) each year __% of us will sustain an injury that requires medical attention: 100,000

25%
what is arrhythmias? CVD responsible for about __% of deaths in us: abnormal heartbeat

45%
what is atherosclerosis: narrowing of the arteries

can cause MI/stroke
what is c reactive protein a predictor of? what is it a better predictor than?: predictor of CVD- indicates that there is inflammation in blood vessel walls.

better than cholesterol
what arteries supply the heart with blood?: coronary
what causes left ventricular hypertrophy?: overworking of the heart - caves in on itself

high frequency exercise
what is normal HR? range? highly trained individuals? avg beats/year - how many tons of blood/day: 70-80 BPM - 60-100 range

highly trained- 55

40 million times - 10 tons of blood each day
how does the heart become more efficient with exercise?: pumps more blood with fewer strokes
what is each and does it increase or decrease with physical activity? -stroke volume -resting heart rate -cardiac output (Q): sv- amt of blood pumped per beat- increases
hr- beats per minute- decreases
q- amt of blood pumped per minute - increases. SV x HR = q
heart rate below 60 called? above 100 called?: bradachardia

tachacardia
how do you find target heart rate zone?: 200 - age =
number x .6 = a
number x .9 = b

target heart rate = a-b
Where are some places you can check your pulse?: thumb side of wrist, neck, arm, pinkie side of wrist
what are some primary risk factors for cvd?: smoking
physical inactivity
high cholesterol
high blood pressure
what are some secondary risk factors for cvd? which are controllable?: diet, heredity, age, weight, gender, race, diabetes, stress

stress, diet, weight
smoking is bad because it causes _______ walls to _______. also increases stickiness of platelets. why is this bad?: arterial walls , constrict

stickiness causes clotting
what is the difference between good and bad cholesterol?: good- high density lipoprotein. picks up stuff from arterial walls.

bad- low density lypoprotein. deposits stuff on walls.
cholesterol breakdown total should be less than ___ HDL should be between __ and __. LDL should be below ___ total/HDL should be lower than ___. more than ___is a risk.: less than 200

hdl- between 40 and 60
ldl- less than 130

below 3.5
4.5 and higher is a risk
hypertension affects ___% of all adults. SBP ___ + DBP ____+ what is normal blood pressure?: 25%
140
90

120/80
collateral circulation is..?: ischemic response that causes growth or maturation. increases blood supply to the heart - develops over time.
whats the difference between muscular strength and muscular endurance? how many lifts for strength? for endurance?: strength- max amount of force muscle can generate
endurance- ability to sustain a contraction- amount of time

strength- 3-7
endurance- 15-25
there are over ____ skeletal muscles in the body ____% of SM is water. functions?: over 400
75%
-posture, movement, burns calories, body heat, blood flow
difference between slow twitch and fast twitch?: slow- steady low intensity exercise..darker because of more blood flow.

fast- fibers involved in explosive activities.
what are some guidlines for working out?: form, don't lock joints, exhale during EXERTION, start slow and progress, work out with a partner, work large muscles first
DOMS stands for? notice how many hours after? lasts for...? caused by.....?: delayed onset muscle soreness
notice 8-24 hours after
lasts for 2-5 days
caused by muscle damage
what to expect? month 1? month 2-6? month 7-12?: 1- stronger but not bigger because of neurological system
2-6 - get stronger, start getting bigger
7-12 - reach potential in 7 months. maintain by liftin 2x/ week
difference between types of contractions? concentric? eccentric? isometric?: c- muscle fiber shortening, angle of joint decreases
e- angle of joint increases, muscle fibers lengthen
i- fiber length + angle does not change
valsalva maneuvar is....? why should you avoid it?: when you hold your breath and bear down

avoid it because you could pop blood vessels and cause an anuerism, and it raises blood pressure.
substituting negative for positive stimuli: countering
more than normal load: overload
working only one part of the body at a time: specificity
goals of FITT principle?: health benefits, weight management, improved performance, increased fitness
3 functions of skeletal muscles?: posture, heat, mobility
if endurance is desiered, how many reps?: 15-25
alternating contract/release: PNF
degree of abnormal motion of given joint: laxity
range of motion: hypermobility

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Number of cards 88