1
Q
Levels of processing
A
Shallow - structural and phonemic
Deep - semantic and meaningful
2
Q
Evolution of Definition of Health
A
- Absence of disease
- Longevity: Medical Model
- Wellness: Holistic Model
3
Q
Medical Model
A
Oriented towards disease treatment
- people get sick and then go to doctor
4
Q
Wellness Philosophy
A
Based on health promotion
- by adopting positive health behaviours there is a reduced chance of becoming ill and requiring treatment
5
Q
WHO Definition of Health 1947
A
“Not merely the absence of disease or infirmity, but a state complete physical, mental and social well being.”
6
Q
WHO definition
A
Incorporates all factors that affect health
- environmental
- living conditions
- social environment
- mental and body states
7
Q
Holistic health
A
Recognizes the interrelatedness of physical, emotional, social, spiritual and environmental factors that affect life
8
Q
Lalonde Report
A
Canada 1970s - New perspective on health of Canadians
- rethinking treatment-focused medicine
- saves money to focus on prevention
9
Q
Health Field Concept
A
- Human biology
- Health care organizations
- Lifestyle
- Environment
10
Q
Health in Canada 1980s
A
Moved towards building healthy policy through health promotion
11
Q
WHO updated definition of health
A
1986 - “To achieve health one must be able to identify and realize aspirations, to satisfy needs, and to change or cope with the environment.”
12
Q
Health Promotion Framework
A
National Health Challenges - reducing inequities - increasing prevention - enhancing people's ability to cope Mechanisms for Health Promotion - self care - mutual aid - healthy environments Implementation Strategies - fostering public participation - strengthening community - health services - coordinating healthy public policy
13
Q
Quality of Life Model
A
Being, Belonging, Becoming
- emphasizes an individual’s physical, psychological, and spiritual functioning
- emphasizes the connections with his or her environment
- emphasizes the opportunities for maintaining and enhancing skills
14
Q
Quality of Life definition
A
The degree to which a person enjoys the important possibilities of his or her life
15
Q
Domain of BEING
A
Who one is
- physical being
- psychological being
- spiritual being
16
Q
Domain of BELONGING
A
Connections with one’s environment
- physical
- social
- community
17
Q
Domain of BECOMING
A
Achieving one’s personal goals, hopes, and aspirations
- practical
- leisure
- growth
18
Q
What is wellness?
A
- purposeful, enjoyable living
- dynamic process
- lifestyle choice
19
Q
Halbert Dunn’s Criteria
A
Wellness is a dynamic process of continually moving toward one’s optimal level of functioning
- direction and progress toward a higher potential of functioning
- total individual
- functioning and adapting for daily living and in times of crisis
20
Q
Seven wellness dimensions
A
- Physical
- Emotional
- Intellectual
- Social
- Spiritual
- Occupational
- Environmental
21
Q
Determinants of health
A
A number of important factors contribute to overall good health
- Living conditions
- Environment
- Genetic makeup
- Physical health
- Mental state
- Income and social status
22
Q
Health dependent on income and social status
A
Only 47% of Canadians in the lowest bracket rate their health as very good or excellent compared with 73% of Canadians in the highest income group
23
Q
Social support network
A
Include programs, services, and benefits that help individuals and families during various life transitions or unexpected events
24
Q
Increased social support network
A
Increased social contacts - emotional support - social participation
25
Decreased social support network
Lack of support - death
26
People with higher levels of education have:
- better access to healthy environments
- smoke less and are more physically active
- better access to healthier foods
- better able to prepare children for school
27
Low literacy and education leads to:
- unemployment
- low income
- poorer health
- earlier death
28
Paid work provides:
- money
- sense of identity
- social contacts
- opportunities for personal growth
29
Unemployed people:
- have a reduced life expectancy
| - suffer significantly more health problems than people who have a job
30
Work conditions
- have profound effect on people's health and emotional well being
31
Health in Canada
Canada Health Act - requires provincial governments to support citizens through a public health-care insurance program but there is still serious issues of access to care across Canada
32
Health status of Canadians
Among healthiest in the world
| - 4th highest life expectancy
33
Why are Canadians Happy and Healthy?
Health care system:
- publicly administered, non profit
- comprehensive
- universal
- portable
- accessible
34
Publicly administered, non-profit
Can not charge additional money for insured health expenses
35
Comprehensive
- All medically required services provided by licensed practitioners in hospitals, clinics, doctors offices covered
- Hospital care includes all inpatient services, a standard room
- All necessary drugs, biologic products, supplies and diagnostic tests, range of outpatient services
36
Universal
All legal residents are entitled in their province or territory
37
Accessible
- Reasonable access to insured hospitals and physicians without barriers
- No discrimination on the basis of age, income, health status or gender
38
Portable
- Entitled when you move to another province or travel
| - If specialty care in unavailable in Canada, gov't will cover treatment anywhere else in the world
39
Family Health Teams
Primary health care organizations that include a team of family physicians, nurse practitioners, registered nurses, social workers, dieticians, other professionals who work together to provide primary health care for their community
40
Perceived problems in Canada health care
- waiting lists
- quality of medical research
- closing of beds
- doctors leaving
- shortages of medical staff
- people going to US
- system stretched to limit
- sharing of medical info
- squabbling between provinces
- threats of privatization
41
Health and University students
Investing in a university or college education to prepare for a career has many benefits but not if individuals are not healthy
42
How healthy are university students?
- many students engage in behaviours which puts them at risk for health problems (men more than women)
- residence can be dangerous
- psychological distress, depression, anxiety
43
How healthy are UoG students?
55.9% report excellent or very good health
44
First year students
Report drops in physical and emotional wellness from the beginning to the end of first year
45
Education is good for body and mind
- influences lifestyle behaviours, problem solving abilities, and values
- promotes access to health resources and services
- connect with social networks and support
- develop higher self esteem and greater control over life
46
Predisposing factors
Encourage a behaviour change or inhibit us from changing
- knowledge
- attitudes
- beliefs
- values
- self efficacy
- behavioural intentions
- existing skills
- age/sex
- socioeconomic status
- ethnicity
- family background
47
Enabling factors
Make it easier for people or populations to change their behaviour
- individual physical capabilities
- mental capacities
- resources
- living conditions
- societal support
- developing skills
48
Reinforcing factors
Stick with it
- praise
- rewards
- encouragement and recognition
- healthy community policies
49
Smart decision making
- set priorities
- inform yourself
- consider all options
- tune in to your intuitive feelings
- consider a worst case scenario
50
Health belief model
Decision making that depends on attitude and beliefs: people will take a health related action based on
- perceived susceptibility
- perceived severity
- perceived benefits
- cues to action
- self efficacy
51
Stages of change
- pre contemplation
- contemplation
- preparation
- action
- maintenance
- termination
52
Complementary and alternative medicine
- aboriginal healing
- acupuncture (ancient chinese medicine)
- ayurveda (traditional indian medical treatment)
- biofeedback (learn to control involuntary functions)
- chiropractic
- herbs, botanical medicines, dietary supplements
- homeopathy (like cures like)
- massage therapy
- naturopathy
- physiotherapy
53
Epidemiology
Study of how often diseases occur in different groups of people and why
54
How can health promotion be defined
Process of enabling people to increase control over and to improve their health
55
What are federal health care responsibilities?
- setting and administering national principles or standards for health care system through Canada Health Act
- assisting in financing of provincial health care services through fiscal transfers
- delivering direct health services to specific groups
- fulfilling other health related functions
56
What are provincial and territorial health care responsibilities?
- managing and delivering health care services
- planning, financing, and evaluating provision of hospital care
- physician and allied health care services
- managing some aspects of prescription care and public health
57
Why do people use complementary and alternative therapies?
To take an active role in their own treatment
58
What does informed consent mean?
The physician has informed the patient about the treatment to be given and the patient has consented to the treatment
59
Common causes of stress in university students
- costs
- course load
- roommates
- time management
- lack of sleep
- relationships
- staying fit and healthy
- test pressures
- academic failures
- daily hassles
60
Technostress
Modern disease caused by people's inability to manage new technologies in a healthy way
- struggle to embrace
- stress from over exposure
61
Stress interventions
- arts based
- psycho educational
- CBT
- mindfulness
62
Mindfulness
Being aware of what is taking place in the present moment non judgementally
63
Mindfulness "attitude"
- beginner's mind
- non judging
- acceptance
- non attachment
- non striving
64
What is cognitive behavioural therapy?
Focuses on changing wrongful thoughts/beliefs to help individuals break out of distorted thinking
- thoughts create feelings then feelings create behaviours and behaviour reinforces thoughts
65
Gum study results
Chewing gum better for overall health than other activities done when individuals are stressed, anxious, or depressed
66
How were conclusions of gum study made?
Electroencephalography studies have provided evidence that chewing gum produces brain wave patterns very similar to the brain state of people who are relaxed
67
Those who chewed more than __ pieces of gum over __ day period reported what?
40; 14; lower levels of stress and more productiveness than the no gum chewers and those who chewed less
68
Stress
Non specific responses of the body to any demands made on it - Hans Selye
69
Eustress
"Salt of life"
70
Distress
"Kiss of death"
71
Impact of stress
- performance
- gene expression
- health
72
Poor breathing impairs:
- memory
- concentration
- cognitive tasks
- perceptual tasks
- problem solving
- judgment
- coordination, balance, dexterity
73
Breathe to think and learn most clearly:
```
SLOW
- 12 to 15 breast/min
LOW
- from diaphragm
Longer BLOW out
- exhale longer than inhale
```
74
General Adaptation Syndrome
Really good at describing really intense feelings
- constantly strive to maintain homeostasis and stressors disturb this state
- trigger non specific physiological response
- body attempts to restore homeostasis by means of adaptive response
75
3 distinct stages of GAS
- alarm
- resistance
- exhaustion
76
Hans Selye
"Father of stress theory"
- defined stress as physiological responses to challenges
- Came up with GAS
- "Gratitude is possibly the most important attitude in stress management"
77
Richard Lazarus and Susan Folkman
Came up with Cognitive-transactional model
78
Cognitive-transactional model
Looks at relationship between stress and health - daily hassle response
79
How does cognitive transactional model work?
- primary appraisal process
| - secondary appraisal process - coping responses initiated
80
The cognitive transactional model suggests that stress is what?
"Neither an environmental stimulus, characteristic of person, nor a response but a relationship between demands and power to deal with them without unreasonable or destructive costs."
81
Effects of stress
- breathing quickens
- digestive system slows down
- muscles tense
- immune system is depressed
- reproductive complications
- adrenal glands produce stress hormone
- heart rate increases
- brain becomes more alert
82
Warning signals for stress overload
- physical symptoms
- frequent illness
- self medication
- concentration problems
- irritability, anxiety, apathy
- accident prone
- breaking rules
- going to extreme
- working/studying longer than usual
- exaggerating importance of what you do
- "I've GOT to do it ALL!"
83
Mother Teresa effect
- 5 minutes of caring and compassion increased immune function for 4-6 hours
- feelings of fondness, appreciation, caring and pausing to connect with the world are related to healthier heart function
84
If isolated and not "connected"
3 x the risk of CVD
85
Biofeedback
Using sensitive monitors to pick up what is going on with our body and then can we get it more under control
86
How does biofeedback work?
Uses instruments to make unconscious body processes perceptible to the senses, in order to bring them under conscious mental control
87
Stress survival strategies
- refocusing
- reality checks
- spiritual coping strategies
- journalling
- eat well
- exercise
- laughter
88
Edgar Wilson recommends
- having a variety of stress management techniques
- let go of anger quickly
- cultivate a healthy narcissism (pay attention to your own needs)
89
Resources for dealing with stress
- personal support network
- connection with meaningful things
- previous learning
- exercise
- nutrition
- sleep
- personal skills and strengths
90
Over time increased levels of stress hormones have been shown to increase a person's risk for which conditions?
- diabetes
- high blood pressure
- memory loss
- skin disorders
91
Common defence mechanisms to alleviate anxiety and eliminate conflict
- denial
- displacement
- projection
- rationalization
- reaction formation
- repression
92
Denial
Refusal to accept painful reality
93
Displacement
Redirection of feelings from their true object to a more acceptable or safer substitute
94
Projection
The attribution of unacceptable feelings or impulses to someone else
95
Rationalization
The substitution of acceptable reasons for the real motivations for your behaviour
96
Reaction formation
Adopting attitudes and behaviours that are opposite of what you feel
97
Repression
Keeping threatening impulses, fantasies, memories, feelings, or wishes from becoming conscious
98
Stress and immune system
When our adrenal hormones stay at high levels for long periods of time, the WBCs in our body lose their ability to keep us healthy
99
Psychosocial health
Complex interaction of psychological and social processes
- includes emotional, mental, social and spiritual states
- balance between 7 dimensions of wellness
100
Emerging adulthood
Distinct stage of life between adolescence and adult
| - characterized by period of transition
101
How can we support psychosocial health?
- connect with others
- stay positive
- eat better with hard times
102
Resilience
Ability to bounce back
- everyone has challenges but it is how we bounce back that matters the most
- healthy/stable living despite setbacks
103
Mental wellbeing
Ability to:
- perceive reality as it is
- respond to challenges
- carry out adult responsibilities
- develop rational strategies for living
- adapt to change and cope with adversity
104
Emotional wellbeing
General refers to emotions and moods
| - conscious reaction directed toward a specific object or person
105
Emotional intelligence
"The ability to perceive and express emotion, assimilate emotion in thought, understand and reason with emotion, and regulate emotion in the self of others"
- degree to which you understand and manage feelings
106
Social wellbeing
- ability to interact with other around you and to form relationships
- capability to function as a contributing member of society
- celebrating our diverse society by accepting differences
- being open to new experiences with others
- equal access to assistance, goods, services and programs for all individuals
107
Spiritual wellbeing
- ability to identify a basic purpose in life
- experiencing the fulfillment of achieving our full potential
- deep understanding with the interconnectedness of humans with each other and with nature
108
Culture
A set of shared attitudes, values, goals and practices
109
Maslow's Hierarchy of Needs
```
Self-actualization
^
Esteem
^
Love/Belonging
^
Safety
^
Physiological
```
110
Needs
Motivating factors in personality development
111
How can you lead a fulfilling life?
- clarify your values
- strengthen self esteem
- manage moods
- feeling in control
112
Values
Represent what is most important to you
| - criteria by which you evaluate things, people, events and yourself
113
Instrumental values
Ways of thinking and acting that we hold important
114
Terminal values
Goals, achievements, or ideal states we strive towards
115
Poor self esteem linked with:
- mental illness
- abuse
- addiction
- unhealthy relationships
116
What is the difference between feelings and moods?
- Feelings come and go
| - Moods are more sustained (hours or days)
117
Theory can?
Help us:
- predict relationships
- to explain relationships
118
Health theories
- Theory of reasoned action
- Theory of planned behaviour
- Social learning theory
119
Difference between theory and model
Theory is an explanation of a concept
- repeatedly test in the real world
- sometimes becomes a law (disproven or accepted)
Model is used to describe or test not explain
- verbal, visual or mathematical representation of a concept
120
Health belief model
Individuals take health related action if that person:
- feels negative health condition can be avoided
- has positive expectation that by taking recommended action they will avoid negative health condition
- believes they can successfully take a recommended health action
121
Outline health belief model
- perceived susceptibility: personal risk
- perceived severity: perceived consequences
- perceived benefits: advantages
- perceived barriers: challenges
- cues to action: what initiates change?
122
Transtheoretical model of change
Developed from various theories of human behaviour and change processes
123
Core concepts of transtheoretical model of change
- Stages of change: temporal dimension
- Processes of change: activities people use to progress through the stages
- Decisional balance: weighing pros and cons of changing (pros have to outweigh cons)
- Self efficacy: belief in ability to carry out or succeed with a specific task
124
Pre-contemplation
No intention to act in the near future (6 months) due to lack of information or demoralization from past attempts
125
Contemplation
- beginning to acknowledge an issue with behaviour
- aware of pros vs. cons
- intention to change in next 6 months
126
Preparation
Intention to take action in immediate future (1 month) and have a plan of action
127
Action
Overt action taken within last 6 months
128
Maintenance
- work to prevent relapse
| - less temptation and more confidence
129
Termination
- no temptation
| - 100% self efficacy
130
Qualitative research
Words and stories are the data
- interviews
- focus group
- case study
- observation
131
Strengths to qualitative research
- rich, in-depth understanding of phenomenon
| - uses participant's own words and descriptions
132
Limitations to qualitative research
- small samples, cannot generalize
| - research bias in participant observation
133
Quantitative research
Numbers are data
- goal is to predict or explain (hypothesis testing)
- surveys, experimental studies, longitudinal studies
134
Correlation studies
Relationship between variables as they exist naturally in the world
- measure by calculating a correlation coefficient
135
Experimental studies
Systematic way of manipulating key factors to investigate cause and effect
136
Longitudinal studies
Same individuals tested/observed over different points in time
137
Less than __ % of population work out on regular basis
8!
138
Deteriorating health effects of lack of exercise is equivalent to what?
Smoking a pack of cigarettes day!
139
CVD
#1 killer
- claims lives of 79, 500 each year
- 7.3 billion in direct health care costs
- could be reduced by increasing physical activity to only 150 minutes each week (30 mins 5 days/wk)
140
Physical fitness
An improved physiological state leading to improved health and longevity
- treat depression
- more concentration
- self esteem
- body image
- better focus
141
Primary components of physical fitness
- Cardiovascular
- Muscular Strength and Endurance
- Flexibility
- Body composition
142
Cardiovascular
- ability of body to take in AND use oxygen
- deliver oxygen to tissue and utilize it
- muscle around heart thickens so that heart can fill/pump more blood per beat
143
Muscular Strength and Endurance
Endurance - ability of muscle to maintain contraction or repeat a contraction for a period of time (higher rep lower weight)
Strength - ability of muscle to produce maximum tension once (lower rep higher weight)
144
Flexibility
Range of Motion of the joints
145
Body composition
- Ratio of fat free mass to fat mass
- Fat mass to lean body mass
- Body fat is a risk factor for CVD (especially mid section)
146
Secondary components of physical fitness
Balance - stand in one place
Coordination - ability to use body as a whole
Agility - ability to change direction quickly
Reaction time - ability to respond to stimulus
Speed - ability to go fast
Power - ability to be explosive
Mental capacity - tell your mind to get out of body's way
147
Physical activity increases
- bone density and joint stability
- metabolism
- lifespan
- HDL cholesterol
- ability to sleep and alternates/concentration
- immune function
148
Physical activity decreases
- resting heart rate and blood pressure
- body image issues
- cardiovascular diseases, cancers, diabetes
- LDL cholesterol
- stress, anxiety, depression
- illness, time off work/school
149
Men vs. women
- men have twice as much muscle and 1/2 as much fat
- men's heart and lungs are larger than women
- women have wider hips
150
Cardio recommendation
4-7 days/wk
151
MSE
2-4 days/wk
152
Flexibility
4-7 days/wk
153
Time vs. Intensity
Body can only withstand so much bio mechanical stress
| - longer time/lower intensity
154
Progressive overload conditioning
If you want to be better at something than you are right now you have to do more or a little bit harder than you already do it
155
Shock the body
Body adapts to stress
| - 4 weeks > plateau
156
SAID and specificity principle
Specific, Adaptation, Imposed, Demand
157
FITT principle
```
Formula for creating plan:
Frequency
Intensity
Time
Type
```
158
Reversibility principle
If you don't lose it you use it
| - aerobic capacity is lost more quickly than strength
159
Maintenance
If intensity of the exercise is maintained, frequency and duration may be reduced to 2/3 of the original to maintain desired level of fitness
- maintain intensity drop from 5 to 3 days a week with no change in fitness
160
Why warm up?
- safety and prepping body
- rehearsal effect
- increases synovial fluid at joint
- increases blood circulation
- avoid premature onset of lactic acid and fatigue
161
Warm up
- multi jointed dynamic activity for 5-10 minutes
| - heart rate approximately 40-50% of maximum
162
VO2 max
Volume of oxygen that can be taken in, delivered, and utilized
163
Cardio increases
- heart efficiency
- lactate threshold
- oxygen consumption
- aerobic and anaerobic capacity
164
Cardio decreases
- blood pressure
- fat stores
- risk of CVD, diabetes and some cancers
165
How often should you do cardio?
Beginners: 1-3x/wk
Intermediate: 3-5x/wk
Advanced:4-6x/wk
166
Intensity
55-90% of max heart rate is necessary for benefits
| - can be varied through speed or workload
167
Methods of monitoring intensity
- Heart rate
| - Rate of perceived exertion
168
Excessive post-exercise oxygen consumption
Oxygen levels stay elevated for longer time
- metabolism working hard
- burn more calories after you work out
- help clear lactic acid
169
Reasons we do HIIT
Enables us to have EPOC
170
What is the best type of cardio?
The kind you will do!
171
Why is a cool down important?
- prevents blood pooling by promoting venous return
| - can help in delaying effects of Delayed Onset Muscle Soreness
172
General guideline for cool down
120 beats/min recommended
173
Benefits of MSE
Increases - muscle fibre size, muscle contractile strength, bone and joint strength
Decreases - loss of muscle due to inactivity and aging, and muscular imbalances
Improves - coordination, sport performance posture, performance at daily activity
174
Skeletal muscle
Creates movement
- movement happens at joint
- muscles contract not flex
175
Origin
Where a muscle starts
176
Insertion
Where a muscle ends
177
Isotonic contraction
Muscle contracts and joint moves
- concentric (up phase of bicep curl)
- eccentric (down phase of bicep curl)
178
Isometric
Muscles contract but joint does not move
| ex: plank
179
Isokinetic
Muscle contracts and joint moves, speed is controlled
| ex: stairmaster
180
Major muscles of upper body
- pectorals
- back: latissimus dorsi, trapezius, rhomboids
- serratus anterior
- deltoids
- biceps
- triceps
181
Major muscles of trunk
- abdominals: rectus abdominis, transverse abdominis, obliques
- erector spinae
182
Major muscles of lower body
- quadriceps
- hamstrings
- gluteus maximus
- gastrocnemius/soleus
- tibias anterior
- abductor/adductors
183
Ratio working front to back
1:2
184
Delay onset muscle soreness
Microtears happen as a result of weight training and the body repairs these tears to become stronger resulting in some soreness
185
______ on concentric and ______ on eccentric
Exhale; inhale
186
Flexibility
Ability of body to move through a complete ROM around a joint
- genetics play a role
- decreases with age, inactivity and activity
- can have detrimental effects on posture and muscular imbalance
187
Benefits of stretching
- reduces chance of injury
- relaxation
- improved posture
188
Static stretching
Stationary (held) stretch
| - done at end of workout
189
Dynamic stretching
Active movement through a full ROM
- part of warm up
- preparatory response
190
Stretching cautions
DO NOT
- stretch without warming up first
- bounce
- stretch to a point of pain
191
General precautions for physical fitness
- overtraining
- don't get caught up on numbers
- overheating/under hydrating
- improper nutrition
192
AUDIT alcohol screening for excessive drinking
Series of questions that indicates to the person reading results what participants drinking habits are
193
Alcohol
Toxic drug that modifies body functions
| - can be addictive
194
Low risk drinking
14 drinks a week for men
| 9 drinks a week for women
195
Why do students drink?
- relax
- socialize
- get drink
- feel good/euphoric
- peer pressure
- celebrate important occasions
- lower inhibitions
- self-medicate
- increase sociability
- relief from anxiety or tension
- alter state of consciousness
- lower sexual inhibitions
- become less self conscious
196
Alcohol use...
Hinders all the attainment of all the qualities used to promote it
197
What is considered binge drinking?
- 5+ drinks at one sitting for men
| - 4+ drinks at one sitting for women
198
What is the leading cause of preventable death among undergraduates?
Binge drinking
199
When is binge drinking most common?
- beginning of semester
| - around sporting events
200
Drinking in high school students
Half of all high school students report drinking at least once a month
1/3 report binge drinking
201
Binge drinking more/less common among students vs. non students?
MORE
202
Binge drinkers more likely to:
- engage in unplanned sex
- unprotected sex
- be involved with sexual assault
- drive after drinking
- get into trouble with police
- damage property
- get hurt/injured
- miss classes
- hangovers
- lose memory
- regret actions
203
Link between sexual risk taking and drinking
Unable to communicate NO effectively
204
Blood alcohol concentration
Percentage of alcohol in the blood
| - expressed as a ratio of milligrams of alcohol per 100 millilitres of blood
205
BAC and driving
- zero tolerance if you are under 21 or a novice driver
- 0.05 to 0.08 is warning range
- greater than 0.08 is criminal offence
206
Blood level and intoxication depend on
- amount consumed
- strength of drinks
- speed of drinking
- age
- temperature of alcohol
- drinking history
- tolerance
- lack of sleep
- what is in stomach
- emotions and mood
- metabolic rate
- menstrual cycle
- type of mix
207
Why can men generally tolerate more alcohol than women?
- higher body weight
- more alcohol dehydrogenase
- more muscle, which has a higher water content
208
Physical effects of drinking
- impaired perception
- vision
- decreased body temp
- dulled taste/smell
- altered sense of time and space
- diminished sensation
- decreased motor skills and judgement
- decreased sexual performance
- increased urination
- sleep: bad sleep
- memory and blackouts
209
Peak levels of alcohol occur after
1 hour
210
Short term effects of alcohol
Low concentrations: social stimulant
High concentrations: depressant
Safety mechanisms: gastric irritation and vomiting
211
Alcohol poisoning symptoms
- cold, clammy, pale skin
- breathing slows
- vomiting while sleeping
- person is un/semi conscious
212
BAC 0.25%
pass out
213
BAC 0.30%
lapse into coma
214
BAC 0.40%
could die
215
Hangover symptoms
Headache, fatigue, upset stomach, irritability, anxiety, and thirst
216
Hangover causes
Dehydration of brain cells from drinking - when brain cells begin to rehydrate, nerve pain accompanies their swelling back to normal size
217
Hangover treatments
- AVOID tylenol
- plain foods like toast, gatorade
- rest
- coffee could make it worse
218
Signs that alcohol is a problem
- drinking alone
- using alcohol to get through difficult situations
- feeling uncomfortable when alcohol is not available
- consuming in risky situations
- getting drunk more frequently
- drinking at unusual times
219
Health consequences related to alcohol consumption
- liver diseases
- CVD
- cancer
- brain damage
- poor nutrition
- digestive problems
- reproductive/sexual dysfunction
220
Moderate drinking
2 drinks for men
| 1 drink for women
221
cause of preventable death in our society
SMOKING
222
What percent of men and women in Canada smoke?
20% and 15%
223
Students who use tobacco are more likely to
- smoke marijuana and binge drink
- have more sexual partners
- lower grades and rate parties as more important
- spend more time socializing with friends
224
Cigarettes
Only product on market that when used as directed are FATAL
- contain more than 4000 chemicals
- on average lose 1 minute of life per each min spent smoke
225
Nicotine
Psychoactive drug which is highly addictive
- reaches brain 2x as fast as injected heroin
- low doses acts as stimulant
- high doses acts as sedative
226
Health issues caused by tobacco use
- heart disease and stroke
- cancers
- respiratory diseases
- ulcers
- increased wrinkles
- decreased sexual arousal/damage to sperm
- osteoporosis
- loss of teeth and teeth supportive bone
- anxiety/panic attacks
- increased risk of death by fire
227
Smoking is responsible for almost __ % of lung cancers
90!
228
Mainstream smoke
Inhaled and then exhaled by smoker
| - 8 to 9 times cigarette, 24 secs
229
Side stream smoke
Burning end of cigarette not filtered by smoker's lungs
- burns for 12 mins and anyone can breathe it in
- 85% of smoke that nonsmokers inhale
230
Other types of tobacco
- Hookahs
| - E cigs
231
Smoking cessation
- wellbutrin
- nicotrol inhaler
- gums/lozenges
- patch
232
Preparing to quit smoking
- decide positively that you want to quit
- list all reasons and repeat often
- begin to condition yourself physically
- decide how you will quit
- set target date
- change your environment
- DO IT
FRHD 1100
flashcards
Decks in class (2)
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