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Health 290

Health notes

The opposite of the seven deadly sins brings healing
Fulfilment is God’s honoring his promise that all things will be made new, and there will be an eternal “new heaven and a new earth”
True wellness is largely determined be an individual’s decisions and encompasses life lived actively, energetically, and fully, in a state of optimal personal, interpersonal and environmental well-being
Nutrition- the science of food and how the body uses it in health and disease
Essential nutrients- we can’t make them and we need them (get it from food)
Amino acids are the building blocks of proteins
How do we get proteins? given by food and 13 kinds created by body
55-60% of diet should be carbohydrates
15% of diet: should be protein
Trans/saturated are: not good (saturated is partially hydrogenated unsaturated)
Unsaturated fats: good and normally liquid at room temperature
Water soluble c and b vitamins
Fat soluble ADE and K
Major minerals- calcium, phosphorous, magnesium, sodium, potassium, chloride
Trace (minor)- copper, fluoride, iodine, iron
Lacking minerals - iron, calcium, zinc, magnesium
What percentage of the body is water? 60%
A person can survive how many days without food? 50
The greatest asset you posess is time
Results of the fall- damaged intimacy/desolate creation
Refined carbohydrates – white rice (brown rice is unrefined)
Simple carbs- sucrose, fructose, maltose
Complex carbs- chains of many sugar moleculues
We digest the unrefined slower we feel full faster
Recommended water intake is 2 liters a day
Seven deadly sins- Vanity/pride 2. Envy 3. Lust 4. Sloth 5.Greed and materialism 6.envy 7. anger
Debt: money or property which one person is obligated to pay to another
Providence is God’s loving care and protection
Recommended Servings- Bread:6-11; vegies: 3-5;fruit:2-4;milk 2-3, meat: 2-3, fats (limit)
7steps mission statement- 1.Central theme 2.Write it 3.Refine (simplify) 4. Choose inspiring words 5. Consult others 6. Make visible (post it) 7. Evaluate it
7 steps goals lifestyle changes: 1.state goal2.assess present lifestyle3.design a specific plan 4.predict obstacles 5.plan intervention strategies 6. asses compliance7. asses progress
The energy nutrients ; the nonenergy nutrients energy: carbohydrate, protein, and fat water, Nonenergy: vitamins, and minerals
Types of Wellness Physical, Emotional, Spiritual, Intelectual, Environmental, Interpersonal
The image of God concerns the whole man, his place in this world and his future, his likeness in his being a child of a father, of the father in heaven
THe fall refers to a universal disposition of people to turn their backs on God
Results of the fall Damaged intimacy with God/Desolate creation
Physical wellness- diet/exercise, avoiding harmful diseases, medical checkups
Emotional wellness- optimism, trust, self-acceptance, satisfying relationships,
Intelectual wellness- active mind, critical thinker, creativity, sense of humor, learning and seeking new challenges
Spirtiual wellness- belief system, values that give meaning, understanding of what you believe and why
Interpersonal wellness- developing good communication skills, support network of friends, capacity for intimate relationships, involvement in your community, country or world
Environmental wellness- Health of the planet, safety of food, degree of violence
A steward is a manager
Debt was considered a curse, debt presumes upon tomorrow, debt may deny God an opportunity
Nutrients can be grouped into six categories carb, protein, lipid,water, vitamins, and minerals
Soluble fiber dissolves in water, lower blood cholesterol
Insoluble fiber doesn't dissolve can prevent constipation
Complete protein foods that contain all nine essential proteins
Example of a complete protein meat, eggs or dairy prodcuts
simple (sub: monosaccharides, disaccharides) processed sugar, fruit, dairy
complex (sub:-polysaccharides, starches) breads, fruits, vegetables, nuts, legumes
fiber (sub :soluble, insoluble) bran, vegetables, frutis, nuts, oats, legumes
Monounsaturated fat good, can lower risk for heart disease
Polyunsaturated fat good,can lower risk for heart disease and help lower blood pressure and decrese risk for type 2 diabetes
saturated fat raise cholesterol, increase risk for type 2 diabetes
trans fat raise bad cholesterol, lower good cholesterol
vegan plants
ovo vegetarian plants and eggs
lacto vegetarian plants and dairy products
ovo-lacto vegetarian plants, dairy and egs
cardiac output how much blood pumped in one minute
heart rate how many beats in one minute
stroke volume how much blood pumped in one beat
ATP adensosine triphosphate
Phosphagen Energy System 0-10 s; high intensity, immediate ATP production, ATP fuel, no oxygen
Glycolytic 11-20 s; high intensity, rapid ATP production, muscle glycogen/blood glucose fuel, no oxygen
Oxidative 2 m; low to moderate intensity, slow ATP production; carb, fat and protein fuel, uses oxygen
Exercise prescription Frequency, Intensity, Time, Type
flexibility the range of motion
static flexibility hold a stretched positon
dynamic flexibility move slowly and rythmically
ballistic flexibility range of motion through bobbing and bouncing movements
laxity/hypermobility greater than normal or excessive range of motion in joints
flexibility increases with temperature
the sit and reach test not a good test of lower back pain
Created by: ok2bpure