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Health 290
Health notes
Question | Answer |
---|---|
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 |