BHAN 155 exam 1 study guide PDF

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BHAN 155 exam 1 study guide...

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BHAN 155 Study Guide Chapter 1 Key Points ● Top 10 impediments to academic performance ● Stress ● Sleep difficulties ● Anxiety ● Cold/flu/sore throat ● Internet use/computer games ● Work ● Concern for friend/family member ● Depression ● Relationship difficulties ● Extracurricular activities ● Health and Health Benefits ● Not just the absence of disease ● Greatest public health achievements of the 20th century ● Vaccinations ● Motor vehicle safety ● Workplace safety ● Control of infectious diseases ● Reduction in cardiovascular disease and stroke deaths ● Safe and healthy foods ● Maternal and infant care ● Family planning ● Fluoridated drinking water ● Recognition of tobacco as a health hazard ● Models of health ● Medical model views health status on both the individual and a biological or diseased organ perspective ● The public health model views health as a result of the individual’s interactions with the social and physical environment

Wellness continuum

Neutral Point ←---I---------------------I-------------------I----------I-----------I------------------I-------------------I----------→ irreversible chronic illness Signs of Signs of improved Optimal wellness disability illness health/wellness health and or death ● Dimensions of health

Physical health: body size and functioning Social health: interpersonal network and successful interaction with others Intellectual health: ability to think clearly and make responsible decisions Emotional health: ability to express emotions and maintain a level of selfconfidence o Spiritual health: a sense of meaning and purpose in one’s life o Environmental health: appreciations of one’s external environment ● Determinants of health o “the array of critical influences that determine the health of individuals and communities” o individual behavior: lack of physical activity, poor nutrition, excessive alcohol consumption, tobacco use o biology and genetics: genetically inherited traits, conditions, and disposition to diseases ● social factors: social factors and physical conditions in the environment ● economic factors: disadvantages include lacking access to quality education, living in poor housing; being unable to pay for nourishing food, clothes, shoes, utilities and medications ● the built environment: sidewalks, bike lanes, supermarkets with fresh food, pollutants and infectious agents in the air, water and food. ● Policymaking: policies that ban smoking, mandate seat belt use, laws requiring vaccinations, drinking and driving etc. ● Health services: access to quality care, counseling, mental health services, access to information ● Health disparities: defined as preventable differences in the burden of disease, injury, violence or opportunities to achieve optimal health ● Models of behavior change ● The health belief model: health behavior change is more likely if ▪ There is a perceived seriousness of the health problem ▪ There is a perceived susceptibility to the health problem ▪ There are cues to action ● The social cognitive model ▪ Three factors in a reciprocal fashion to promote behavior change ● Social environment in which we live ● Our inner thoughts and feelings ● Our behaviors ● We change our behavior in part by observing models in our environment ● Transtheoretical model ▪ Pre-contemplation stage -- a person has no desire to change ▪ Contemplation stage - thinking about it ▪ Preparation stage - making a plan ▪ Action stage - implementing the plan o o o o

▪ Maintenance stage - come to the end, achieve goal, keep at it ▪ Termination stage - don’t think about it anymore, you do it regularly ● 4 step plan for behavior change ● 1. Increase your awareness ● 2. Contemplate change ▪ identify a target behavior ▪ learn more about the target behavior ▪ assess your motivation and readiness to change ▪ develop self-efficacy and cultivate an internal focus of control ● 3. Prepare for change ▪ set a realistic goal ● Get Started Chapter 2 key points ● What is psychological health o Means feeling good about yourself, feeling comfortable with other people, able to control tension and anxiety, curb hate and guilt, maintain a positive outlook o To achieve these characteristics, the basic needs in our lives must be met (Maslow’s Hierarchy of Needs)

● Factors that influence psychological health o o o o

Self-efficacy self-esteem emotional intelligence, mind-body connection

● Mind-body connection

o Psychoneuroimmunology (PNI) is the study of brain and behavior and how they affect the body’s immune system o Happiness is a collective term for several states in which individuals embrace the world around them o Hopefulness, optimism, and contentment appear to reduce the risk of some chronic disease ● Strategies to enhance psychological health

o ● Mood disorders o Chronic mood disorders are disorders that affect how you feel, such as persistent sadness or feelings of euphoria o Major or clinical depression is severe depression that entails chronic mood disorder, physical effects and mental effects ▪ Types: ▪ Dysthymic disorder- less severe depression that is milder, chronic, harder to recognize ▪ Bipolar disorder- alternating mania and depression; also called manic depression ▪ Seasonal affective disorder- a type of depression that occurs in the winter months when sunlight levels are low o Caused by interaction between multiple factors (biological, hormones, inherited traits, life events, early childhood trauma) o Some are thought to have a genetic component o Can be triggered by severe life events ● Anxiety disorders o Mental illnesses characterized by persistent feelings of threat and worry in coping with everyday problems o #1 mental health problem in the US affecting 18% of adults o types: ▪ generalized anxiety disorder- sufferers are consummate worriers who develop a debilitating level of anxiety ▪ panic disorders- panic attacks (acute reaction that brings on an intense physical reaction) ▪ phobic disorders- involve persistent and irrational fear of a specific object, activity, or situation ▪ OCD- obsessive-compulsive disorder- feeling compelled to perform rituals over and over again ▪ PTSD- may occur in people who have experienced or witnessed a traumatic event such as a natural disaster, serious accident, or combat

o Caused by biology, environment and social/cultural roles ● Personality disorders o Characterized by inflexible patterns of thought and beliefs that lead to socially distressing behavior o 2 types: ▪ paranoid personality disorder- involves pervasive, unfounded suspicion and mistrust of other people ▪ narcissistic personality disorder- an exaggerated sense of self-importance and self-absorption o what’s a stigma and how does it affect mental illness? ● Schizophrenia o Affects about 1% of the US population o Alterations of the senses o Inability to sort incoming stimuli and make appropriate responses o An altered sense of self o Radical changes in emotions, movements and behaviors ● Suicide o 34,000 reported each year o more likely in college students o warning signs ▪ recent loss ▪ history of depression ▪ change in personality, irritability, sadness ▪ loss of interest in daily things ▪ self hatred ● Getting help o Many resources available if you or someone feels that they need it o 2 therapy models ▪ cognitive therapy focuses on the impact of thoughts and ideas on our feelings and behavior ▪ behavioral therapy focuses on what we do. Uses the concepts of stimulus, response and reinforcement to alter behavior patterns Chapter 3 key points ▪ What is stress o Stress is a series of physiological responses and adaptations to a real or imagined threat to one’s well-being o A stressor is a physical, social, or psychological event or condition that upsets homeostasis and produces a stress response o Eustress is a positive stress, presents opportunities for personal growth o Distress is a negative stress that can have a detrimental effect on health o Acute stress is a short-term physiological response to an immediate or perceived threat

o Episodic acute stress occurs when regularly reacting with wild, acute stress about one thing or another o Chronic stress is an ongoing state of physiological arousal in response to ongoing or numerous perceived threats o Factors that influence one’s response to stressors ▪ Characteristics of the stressor ▪ Whether it is predictable ▪ Whether it occurs often ▪ Biological factors ▪ Past experiences ▪ Your body's response to stress o Low stress levels mean the body is in homeostasis o Sensors trigger crisis-mode physiological response, after which the body tries to return to homeostasis o The general adaptation syndrome ▪ Alarm stage- stressor disrupts body’s stability, temporarily lowering resistance. Cerebral cortex triggers automatic nervous system (ANS) ▪ Resistance stage- adaptation resources are mobilized to combat stressor, and body maintains a higher level of resistance ▪ Exhaustion phase- body runs out of adaptation energy stores for adjusting to stressor, and resistance drops below normal ▪ Effects of stress on your life o 40% of deaths and 70% of diseases are related to stress o stress is a “disease of prolonged arousal” that leades to a cascade of negative health effects o stress can cause cardiovascular disease, diabetes and digestive problems ▪ Psychosocial stressors o Divorce, marital conflict, ▪ internal stressors o Self esteem- how you feel about yourself. Low self esteem and stressful life events significantly predict suicide ideation o Self-efficacy- is the belief or confidence in your skills and performance abilities. It is vital for coping with and overcoming academic pressures o Type A,B,C,D personalities o Psychological hardiness may negate self-imposed stress associated with type a behavior ▪ Managing stress o Time management o Relaxation techniques ▪ Yoga ▪ Mindfulness ▪ Deep breathing exercises Chapter 3A key points

▪ Benefits to sleeping o Physical- it conserves body energy and reparative chemicals are released in the brain ▪ Maintains immune system ▪ Helps reduce risk for cardiovascular disease ▪ Keeps metabolism healthy ▪ Improves motor tasks ▪ Contributes neurological functioning o Psychosocial- clears the brain, learning is synthesized, memories are consolidated ▪ Only time cerebral cortex can rest is during sleep ▪ Sleep reduces your risk of feeling stressed, worried or sad ▪ The sleep cycle o Circadian rhythm is the 24- hour cycle that controls when you sleep, wake and other things ▪ Regulated by melatonin o REM sleep ▪ Experience rapid eye movement ▪ Increases during the night ▪ Dreaming takes place ▪ Brain consolidates information from the day o Non-REM sleep ▪ No rapid eye movement ▪ restorative ▪ 4 stages ● stage 1- drifting off to sleep ● stage 2- slower brain waves, deeper sleep ● stage 3-bp and hr drop ● stage 4- deepest sleep ▪ How much sleep do we need? o 7-8 hours on average o sleep debt- total hours of missed sleep o ^can’t make it up with naps- do not cancel out sleep debt ▪ sleep inertia - how long should we nap for? less than 30 mins. sleep inertia = grogginess when waking up ▪ How to get a good sleep o Spend time in the sun o Stay active o Sleep tight o Create a sleep cave o Breathe deeply o Get rid of technology in your room o Do not drink caffeine, alcohol or liquids before bed ▪ Sleep disorders

o Insomnia- difficulty falling asleep, frequent arousals, early morning awakening (50% of americans) o Sleep apnea-breathing is briefly and repeatedly interrupted during sleep ▪ Central sleep apnea- brain fails to tell the respiratory system to start breathing ▪ Obstructive sleep apnea- occurs when air cannot move in and out of a person's nose or mouth when they try to breathe o Restless leg syndrome- neurological disorder which triggers unpleasant sensations in the legs when at rest, and an urge to move o Narcolepsy- excessive, intrusive sleepiness due to a dramatic reduction in nerve cells that contain hypocretin. Can be genetic Chapter 7 key points ● What is addiction o Continued involvement with a substance or activity despite its ongoing negative consequences o Process of addiction: ▪ Compulsion-obsession with the behavior and an overwhelming need to perform it ▪ Loss of control-the inability to predict whether the behavior will be damaging or not ▪ Negative consequences-physical damage, legal trouble, financial problems etc ▪ Denial- inability to perceive that the behavior is self-destructive ● Addictive behaviors o People can be addicted to mood altering behaviors such as gambling (disordered gambiling), shopping, compulsive exercise and compulsive technology use ● drugs- substances intended to affect the function of the mind or body o types of drugs ▪ prescription-obtained only with a perscription ▪ over-the-counter-can be bought at a store ▪ recreational-alcohol, tobacco, coffee, legal substances ▪ herbal preparations-products of plants ▪ illicit-illegal. All are psychoactive ▪ commercial-found in commercially sold products such as cleaners, paint etc ● drug misuse and abuse o drug misuse-use for purpose not intended o drug abuse- excessive use ● common drug of abuse o stimulants-increase activity in the central nervous system o marijuana-thc o narcotics and depressants o hallucinogens-cause hallucinations, LSD, ecstacy

o inhalants- inhaling to cause hallucinations and euphoric effects o anabolic steroids- for muscle growth and strength ● treatment and recovery o 2.3 million americans treated in 2011 o detoxification is an early abstinence period when the addict adjusts to being off the drug o outpatient behavioral treatment ▪ cognitive behavioral theray ▪ multidimensional family therapy ▪ motivational interviewing ▪ motivational incentives o residential treatment programs ▪ therapeutic communities o 12-step program ▪ non judgemental treatment programs that aim to work on personal recovery o vaccines against addictive drugs Chapter 8 key points ● high risk drinking among college students o 62% of college students have drank in the last month. 39% engage in binge drinking o higher risk for suicide, automobile crashes and falls o alcohol ads target college campuses o can drink cheap, recklessly and are peer pressured at college ● Alcohol in the body o 20% of absorption occurs in the stomach, 80% in the small intestine o Blood Alcohol Content ▪ Ratio of alcohol to total blood volume ▪ Breath, urine and blood tests can be used ▪ Depends on weight, content of water, concentration of alcohol consumed, body fat ● Alcohol and your health ▪ Depresses the central nervous system ▪ Vital functions become noticeably affected and in extreme cases, coma and death can result ▪ Water is pulled out of the cerebrospinal fluid, resulting in “morning-after” headaches ▪ Alcoholism is directly or indirectly responsible for 25% of the nation’s medical expenses and lost earning ● Treating alcoholism o Withdrawal symptoms may occur during detoxification ▪ Confusion

▪ Agitation ▪ Sleep disorders ▪ Depression ▪ Seizure ▪ Headaches o Treatment programs include ▪ Private facilities ▪ Therapy ● College students and tobacco use o Tobacco marketing is aimed at students o Smoking among college students is declining o Students smoke to fit in, relax and because of addiction o Social smokers- only smoke around other smokers ● Tobacco and its effects o Nicotine- highly addictive, psychoactive substance o Tar is a carcinogenic o Nicotine paralyzes cilia which become unable to clear out tar o Carbon monoxide is a deadly gas that reduces the oxygen-carrying capacity of red blood cells o Lung cancer is the leading cause of cancer death o Can take 10-30 years to develop o Death from cardiovascular disease is 70% more likely in smokers o Strokes, chronic bronchitis and emphysema are likely in smokers o Gum disease, macular degeneration, skin wrinkling, nail and teeth staining o Increased risk for Alzheimers ● Quitting smoking o strategies ▪ Quitting cold turkey ▪ Gradual reduction ▪ Short term programs using rewards and behavior modification ▪ Nicotine replacement products o Withdrawal symptoms are common o Benefits ▪ Tissues will repair themselves ▪ Circulation and senses improve in weeks ▪ Risk of heart attack falls by half after one year ▪ Save money!

according to the national college health survey, what is the top reported impediment - stress result of individuals interaction w physical and social environment

public health model which dimension of health is self esteem, self confidence and self efficacy? emotional which stage of the transtheoretical model is setting realistic goals as important? preparation which term is often used to describe the thinking part of psychosocial health? mental health...