Chapter 1

Define health. o Health is the state of complete physical, mental and social well-being, not just being sound in mind, body and spirit. Define wellness. What are the components of wellness? o Wellness is a process of making informed choices that will lead one, over a period of time, to a healthy lifestyle that should result in a sense of well-being. o Components of wellness are: emotional (feelings) physical (body) intellectual (mind) social (friends, family, and relationships) environmental (air, water, food, safety) occupational (career, work, job, employment, vocation) spiritual (values, purpose, intuition, and vitality) What 7 things, when done consistently, can add 7-10 quality years to an individuals life? o Be responsible for your own health and wellness. Take an active role in your life and well-being. o Learn how to recognize and manage stress effectively. o Eat nutritious meals, exercise regularly, and maintain a healthy weight. o Work towards healthy relationships with friends, family, and significant others. o Avoid tobacco and other drugs; use alcohol responsibly, if at all. o Know the facts about cardiovascular disease, cancer, infections, sexually transmitted infections, and injuries. Utilize this knowledge to protect yourself. o Understand how the environment affects your health and take appropriate measures to improve it. When attempting to make a behavior change, what 5 stages does a person go through? Briefly, explain what occurs during each of the stages. o Precontemplation The stage at which no attempts at change are made because individuals do not see their behavior as a problem and tend to be defensive when confronted. o Contemplation The stage at which people are more aware of the consequences of their actions but have not made commitments to make the changes. Still a bit resistive to change as they are straddling the fence. o Preparation This is combines intention and behavior as people have made a commitment to change by understanding what they need to do to change their behavior. When confronted directly, it tends to fail because they dont understand what it makes to make a major change. o Action The stage at which individuals actually modify their behavior, which takes a lot of time and energy. On average, it lasts about six months and work best when they have their social support. There are instances of relapse here when people find it is too difficult to do anything. o Maintenance The stage at which people work to prevent relapse and focus on the gains attained during the action stage by making sure that the new behavior continues and that relapse is avoided.

How can goal setting impact behavior change? o It makes the change easier to go through and more realistic when people can pace themselves through the change. It also helps keep the individual focused and away from relapse when they have to keep up with their schedule. What is Healthy People 2010? How does HP 2010 impact your life? o Healthy People 2010 is an organization dedicated to tackling the health issues that keep people from living a quality life, ten of which are: Physical activity Overweight and obesity Tobacco use Substance abuse Responsible sexual behavior Mental health Injury and violence Environmental quality Immunization Access to health care o There are also four major factors which influence personal health: Personal behavior Heredity Environment Access to professional health care personnel o They are also dedicated to eliminating health care inequality as well as reducing the number of deaths caused by cancer. What are the top 3 causes of death overall? For your age group (15-24)? o Unintentional injury, homicide, and suicide.

Chapter 2
Define stress, eustress, and distress. o Stress is the nonspecific response to demands placed on the body. Nonspecific being that everyone has the same physiological reaction regardless of the type of stress placed on the body. o Eustress is a positive stress that produces a sense of well-being. It is a healthy component in daily life. It can be harness to improve health and performance as it helps channel nervous energy into a top-notch performance. o Distress is a negative stress which is usually physically and mentally damaging responses to the demands placed upon the body; generally associated with changes that interrupt a persons natural flow of life, it can cause deterioration in the affected individuals health and performance. In what 5 ways doe all humans physiologically react to any stressor? o A surge of adrenaline will cause the discharge of cortisol and release of endorphins. That will increase the persons blood pressure and heart rate to prepare him or her to take immediate action. List 4 ways stress manifest (shows itself). Give an example of each. o Emotionally feeling rushed, anxious, moody, helpless or hopeless, want to cry for no reason, unable to relax or sleep, easily distracted.

Mentally indecisive, hard to concentrate, bad dreams and nightmares, negative thoughts. o Behaviorally change in appetite, neglecting self, curtailed social activities, substance abuse. o Physically increase in hear rate and blood pressure, feel own heart beat, feel out of breath or tightness in chest, suffer from frequent headaches or muscle aches due to chronic tension, difficult to digest food, suffer from attacks of infections. Are stress management techniques universal? Why or why not? o No because what works for one person may not work for someone else. In addition to that, its better to stick with what works best and produces positive results rather than what opens up more stress. Is there a link between unmanaged stress, depression, and suicide? o When unmanaged stress is left untouched, there is likely a chance for mental health disorders such as depression to quickly metabolize. With that, suicidal thoughts accompany those who want to change their life for the better but find themselves unable to because of the overwhelming stress. Is suicide a problem on college campus? Nationwide, approximately 1 in 10,000 college students commit suicide, many more have suicidal thoughts. What are the causative factors? What are the typical signs of a person contemplating suicide? o It is a problem on a college campus because it usually starts with depression forming in students who are unable to deal with unmanaged stress and not knowing what to do with their problems. Other causative factor is that people want something to change in their life but when they run out of ideas, they start leaning towards suicide. o On the other hand, people who are contemplating suicide tend to do the following: o Skipping classes Giving away personal possessions Withdrawing from friends Withdrawing from normal activities Engaging in risky behaviors not normal for that person. Are eating disorders a mental health issue? Does stress play a role in disordered eating? They are mental conditions that have to do with obsessive eating patterns in which individuals sometimes feel the need to look a certain way. With the need to fit in, individuals are stressed out about trying to build a beautiful self-image and seek perfection such that they must have control over every aspect of their lives physically. Define anorexia. How common is this disease reported to be on college campuses? o Anorexia is a state of starvation and emaciation, usually from severe dieting and excessive exercise. College campuses do have a high incidence of people with such disorder. Define bulimia. How common is this disease reported to be on college campuses? o Bulimia is the process of binging and purging. People who are afflicted with this tend to overeat and then purge to get rid of the guilt of overeating. In doing so, they damage much of their body parts and their tooth enamel. What are typical underlying issues with eating disorders? o Many factors can contribute to this but research has found that a good percentage of people suffering from eating disorders have some form of depression. On the deeper side, it has a lot to do with self-image as well, when people do not love themselves; they try to control what they can by changing themselves forcibly.

How can you help someone you suspect has an eating disorder? o Listen to them, appreciate the openness and trust they are displaying, share your own struggles, learn more about eating disorders, give support and be available, give hope and give friend a list of resources to find help.

Chapter 3
List and give an example of each of the 5 components of Health Related Fitness. o Cardiovascular fitness Related to good health and optimal performance; jogging. o Muscular strength Force or tension a muscle or muscle group can exert against a resistance in one maximal effort. o Muscular endurance Ability or capacity of a muscle group to perform repeated contractions against a load, or to sustain a contraction for an extended period of time. o Flexibility Helps to reduce the risk of injury; being able to stretch without tearing a muscle; yoga. o Optimal body composition Measure of health, estimating the amount of fat mass relative to the lean body mass. What is a healthy percentage (range) of body fat for a female? Male? o For female, 18-23%. For male, 12-18%. What are examples of skill related fitness? How do these components continue to be important in your workouts? o While skill related fitness are not necessary in order to have cardio fitness or make a person healthier, it is good for athletes to be competitive and for seniors to maintain strength and balance which help avoid critical injuries. o Some examples of skill related fitness would be archery, dancing, yoga, etc. What are the benefits of improved or good: cardiovascular fitness? Muscular strength? Muscular endurance? Flexibility? Body comp? o Cardiovascular promotes good health and optimal performance. o Muscular strength and endurance Higher muscle mass Improved posture Increased metabolic rate Increased ease of movement Increased resistance of muscle fatigue Increased strength of tendons, ligaments, and bones Decreased risk of low back pain Increased energy and vitality Flexibility performing daily activity without developing muscle strains or tears and being able to participate in sports with enhanced performance. Body comp Physical well-being.

o o

What are the common risk factors for cardiovascular disease? o Controllable risk factors Cigarette smoking Hyper tension Cholesterol Inactivity Obesity

Diabetes Uncontrollable risk factors Age Gender Heredity Contributing risk factors

Stress Triglycerides What is AS SIGNIFICANT OR MORE a risk factor for CV disease than smoking, high blood pressure, and high cholesterol combined? o People suffering from diabetes need to increase the amount of exercise to increase the effectiveness of insulin. Be able to briefly explain the principals of overload & adaptation, individual difference, reversibility, and specificity. o Overload and adaptation in order for the body system to be stronger, it must be stressed beyond its limits so that the system can respond by adapting to the new load and increasing its efficiency until another load is reached. o Individual difference Individuals will respond differently to the same training protocol because of their fitness levels as well as age, gender, genetic composition, and previous history. o Reversibility losing cardio benefits with cessation of aerobic activity known as the reversibility principle. o Specificity training specifically for an activity or isolating a specific muscle group and/or movement pattern one would like to improve. What is the FITT formula? Breakdown each component. o Frequency number of exercise sessions per week. Recommendation is 3-5 days per week at moderate to vigorous levels of intensity. o Intensity how hard one is working. Target heart rate is max heart rate (220-age) times intensity percentage. o Time duration. o Type modes of exercise. What are the 5 components of an exercise session? o Warm-up, easy optional stretch, workout, cool down and stretch again. Review beginning strength training guidelines. What is the difference between static and ballistic stretching? o Ballistic stretching involves dynamic movements, bouncing, mostly for athletes whose sports involve this. o Static stretching involves slowly moving the joint to the point of mild discomfort in the muscle and maintaining that angle for a few seconds before allowing the muscles to relax. What is the biggest risk to exercise? o Injuries such as sprains, muscle strains, and other musculoskeletal. Use RICE.

Chapter 4
Define hypokinetic conditions and list the major hypokinetic condition afflicting Americans.

Hypokinetic conditions have to do with the lack of inactivity that ends up reducing the expenditure of calories. o Hypokinetic diseases include heart disease and cancer as well as low back pain, osteoporosis, obesity, diabetes, and mental health disorders. List 4 lifestyle choices that prevent hypokinetic conditions. o Lifestyle activity, planned exercise, stress management, and good nutrition choices can prevent hypokinetic condition. Define atherosclerosis, arteriosclerosis, hypertension, and peripheral vascular disease. o Atherosclerosis - Buildup of junk in the arteries which could cause a heart attack, high blood pressure, or stroke. o Arteriosclerosis thickening and hardening of the arteries which could lead to aneurysms, which if caused in the brain, could bring about a stroke. o Peripheral vascular disease atherosclerosis that happen outside of the brain or heart as it is the lack of proper circulation that causes fluids to pool in the extremities. What are the warning signs for a heart attack? For stroke? o Otherwise known as myocardial infarction which happens when an artery to the heart muscle is blocked or flow is decreased. o The warning signs for a heart attack generally consist of: o Chest discomfort Discomfort in other areas of the upper body Shortness of breath Other signs such as breaking out in cold sweat, nausea, or lightheadedness. On the other hand, with strokes, there are the following signs:

Sudden numbness or weakness of the face, arm, or leg, especially on one side of the body Sudden confusion, trouble speaking or understanding Sudden trouble seeing in one or both eyes Sudden trouble walking, dizziness, loss of balance or coordination Sudden, severe headache with no known cause Explain 3 ways to prevent low back pain. o Staying active o Use common sense regarding the lifting of heavy objects o Managing weight o Have better posture

Chapter 5
Plate method of eating lunch and dinner o Half of plate is vegetables o lean meat or protein o start or grain Key to weight management eating right and exercising regularly balancing calorie input and energy output Characteristics of fad diet o Short term expensive, emphasize certain food, little to no exercise, pills, specialized equipment

Chapter 7

Objective 1. Know the characteristics of both a healthy relationship and an unhealthy relationship 2. Know the VENIS and the safer, riskier, and unsafe sex activities 3. Know the differences between how men and women communicate Healthy Relationships 1. Positive self worth 1. represented in confidence, healthy body, positive attitude about yourself and others 2. Open communication 1. involves actively listening, talking effectively, body language 2. minimize distraction to listen actively 3. be straightforward and say what you mean for talking effectively 4. mind your non-verbal communication 3. Compromise 1. discuss pros and cons and come to mutual agreement 4. Trust 1. be able to discuss issues with confidence that the ideas will be kept private if necessary 2. in the person's absence, their ideas should be trustable Unhealthy Relationships 1. you feel insecure and weak around each other 2. suffer from low self-esteem because of what happens between you 3. you are dishonest with each other 4. you spend more time feeling hurt than feeling good about how you treat each other 5. you find yourself complaining to others about your relationship 6. you are unable to talk about your feelings or problems with your partner, much less solve them 7. you are unable to resolve your differences together 8. you become unenthusiastic about life because of what goes on between you 9. your trust is irrevocably broken 10.seemingly small things erode your relationship, like trickling water that wears away at a rock over time 11.priorities other than each other constantly present themselves 12.what goes on between you interferes with other aspects of your life Sometimes unhealthy relationships can change into abusive relationships, consisting of: 1. the honeymoon phase - attracting abused to abuser 2. tension phase - builds over time with public humiliation and belittling 3. explosion phase - happens away from the public, really dangerous, can be physical, emotional, etc VENIS - very erotic non-insertive sex; basically they are things to do outside of sex. Safer sex activities

o dry kissing o hugging o frottage (rubbing against each other) o massage o telephone sex o tantric sex (extended love-making techniques that don't involve penetration) Riskier activities o open mouth or deep tongue kissing o oral sex (with condoms or dental dams) o vaginal intercourse with a condom Unsafe sex activities

o vaginal intercourse without a condom (even if pulling out before ejaculation) o oral sex without a condom (even if pulling out before ejaculation) o oral sex or vaginal penetration without a condom during a woman's period o anal sex without a condom Difference in communication between male and female o men hear sex when you say romance o women hear love when you say romance o men can easily separate their sexuality from their feelings o women connect many emotional issues with their sexuality o men communicate to gather information o women communicate to create relationships o men view relationships in a hierarchical manner o women view relationships as a vast interlocking network o men are aroused visually and quickly o women are aroused through sensation and slowly o men have been taught to hide their tender feelings o women have been taught to hide their angry feelings o men have been taught to suppress their gentle side o women have been taught to suppress their aggressive side Left brain v. right brain - men are generally left-brained with their thinking being more logical whereas women are more right-brained in terms of communication and emotions. Chapter 8 - Sexuality

Objective 1. What to know about STI's - which are asymptomatic or symptomatic, means of transmission, signs & symptoms, viral vs. bacterial vs. parasitic, cure or no cure, which ones are fatal, stages in syphilis 2. Know which asymptomatic STI's cause infertility and cancer 3. Know how to protect oneself from STI's and pregnancy 4. Kno which STI's can be prevented with a vaccine 5. Know which STI is most prevalent on A&M's campus 6. KNow the 100% effective methods of preventing STI's (abstinence and mutually monogamous relationship with an uninfected partner) 7. Know what behaviors a pregnant woman should avoid to prevent fetal development problems (alcohol, drug use, poor diet) Sexually Transmitted Infections o Asymptomatic Chlamydia (bacterial) & gonorrhea transmission via fluids such as semen or mucus. mostly common during sex. casual contact is safe. usually there are no symptoms but if there are any to be present - it's pain in the private areas can cause infertility, tubal scaring, tubal pregnancy treatment is possible with antibiotics but both partners must be treated at the same time most prevalent at A&M HPV (viral) contact with infected lesion. also through non-penetrative sexual contact no symptoms but lesions can itch is not really fatal but can cause cervical cancer PID (pelvic inflammatory disease - bacterial) through contact with fluids such as mucus and semen, casual contact is safe

generally associated with stomach pains can cause infertility, chronic pain, and even death treated with antibiotics, must be treated for chlamydia and gonorrhea, must be treated at the same time HBV (viral) through fluids with mucuous membranes (semen, saliva, blood, mucus) usually no symptoms but gets worse can cause liver failure, cancer, cirrhosis, and death treatment depends on the circumstances o Symptomatic AIDS (virus) transmission by fluids four stages: infection and sero-conversion - flu-like symptoms for two weeks, symptom-free -few months to years, early symptoms - fevers, shingles, yeast infection for few months to years, AIDS - infection risk of death antiviral and medication for complications - no cures syphillis (bacterial) transmission through fluids and contact stages: 1. primary - painless ulcer 2. secondary - rash, condylomata lata, lymph node enlargement, spotty baldness 3. late/latent - vascular and neurological damage may be occuring severe neurological dysfunction, aortic aneurysm treated with penicillin or doxycycline. must treat all contacts Preventing STI's - 100%; abstinence and mutually monogamous relationship with uninfected partner Preggo ladies should avoid alcohol, drug use, and poor diet during pregnancy

Chapter 9
Be able to classify substance as stimulant, depressant, hallucinogen, etc. Drugs are classified into categories based on their physiological effect on the body. o Stimulants speed up the nervous system but when they are gone from the body, the user becomes fatigue and over time, it causes a sort of addiction to the need for that speed. o Depressant slow the nervous system down to relieve tension and/or anxiety or induce sleep or drowsiness. o Hallucinogens are drugs that affect perception, sensation, awareness, and emotion. How is alcohol eliminated (percentages)? o Alcohol has three ways in which it can be eliminated from the body. 90% is through the liver, 8% through breath, 2% through sweat. What factors affect blood alcohol concentration? o Body weight (higher weight, lower BAC) o Alcohol content of the drink o Time spent drinking o Size of the drink o Food (best is protein) o Sometimes gender What major organ is affected by excessive alcohol intake? o The liver is responsible for oxidizing the alcohol.

Know the different alcohol law infractions listed in the tax and/or covered in class: MIP, PI, DWI, DUI, implied consent, open container. o MIP person under 21 purchasing or attempting to purchase, possess, or consume alcohol. o PI 3 elements muse exist: 1) detectable amount of alcohol present, 2) in a public place, 3) danger to self or others (officer discretion in all instances). o DWI operating a motor vehicle with a BAC of 0.08 or greater, regardless of age. o DUI a minor operating a motor vehicle with any detectable amount of alcohol in their system (officer discretion. o Implied consent operating a vehicle in a public place automatically implies a driver will submit to a blood/breath test. o Open container having a bottle, can, or any receptacle that contains any amount of alcoholic beverage that has ever been opened in the passenger area of a vehicle. If transporting alcohol, it should be in a locked trunk, locked toolbox, or backmost area of an SUV. What is alcohol poisoning? What are the signs of alcohol poisoning? What is the best course of action if you suspect an individual has alcohol poisoning? o Overdose of alcohol consumed. o Signs are: Do not respond to talking or being shaken Cannot stand unassisted Slow labored or abnormal breathing Clammy skin Rapid or irregular pulse or heart rhythm Vomiting o If someone has alcohol poisoning, lay them on their sides so they do not vomit and suffocate. What does the Surgeon General consider to be the most problematic behavior on college campuses? o Binge drinking Define binge drinking (# of drinks in approximately one hour for a man? For a woman?) o 4 drinks for a woman, 5 for a man. Know the numbers related to alcohol use in college. o 150,000 students have drinking problem, 599,000 are injured, 696,000 are assaulted, 400,000 have unprotected sex, 97,000 are victims of date rape. What red flags can indicate a drinking problem? o Feeling like they should cut down their drinking o Annoyed by criticism of drinking o Guilty of drinking o Have to drink first thing in the morning o Black out from alcohol abuse o Drinking to forget personal problems o Avoiding places where alcohol is not available What are 3 toxic components of tobacco? What effect do they have on the body? o Nicotine, tar, and carbon monoxide.

They basically poison the long and cause shortness of breath and basically kill the heart.

Chapter 10
Define accident, risk, and hazard. o Accident occurrence in sequence of events that are unintended o Risk vary by hazard because of background o Hazard set of condition, universal for everyone, potential to produce injury What is the leading cause of accidental death in the US? What are contributing factors? o Vehicle accidents driver inattentiveness (drowsy driving, alcohol, cellphone usage) Know 5 tips for staying awake and alert while driving. o Good sleep o Schedule regular stops o Drive with companion o Avoid alcohol o Avoid drowsy meds What is crime triad? o Ability, desire, and opportunity to commit the crime. Know steps to take in different areas of your life to decrease your risk of being a victim. o Keep doors locked o Adequate lighting o Do not open doors for strangers o Personal info over phone o Prepare personal records o Have peepholes and deadbolts Within the college population, statistically, how common is rape? o 1 out of 8 is raped, 84-90% knew their attacker. Typically is rape underreported? o Yes because its still a social stigma. What % of rape victims knew their attacker? o 80% for people 16-24, 68% in general, 84-90% for college students. Overall how prevalent is domestic abuse? o Its the leading cause of injury for women between 15-44 and children. At least 50% of women are hurt at least once in their life.