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