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Midterm Review Mind Map

Wellness - Triangle

1. Physical

a. Gets 8 – 9 hours of sleep

b. Eats nutritious food

c. Maintains appropriate weight

d. Works to achieve and maintain physical activity

e. Does not use any drugs, including alcohol or tobacco

f. Takes measures to prevent infectious diseases

g. Aware of your environment and avoid unnecessary physical risks

h. Analyzes health information & products-know what they are taking/appropriate amounts

i. Goes to the doctor/nurse as necessary and asks questions

2. Social

a. Develops supportive friendships

b. Effectively resolves conflicts

c. Effective communication skills

d. Being respectful of members of your community

e. Socializes well with others without the influence of drugs or alcohol

f. Forges meaningful relationships with others

g. Can for a successful long-term partnership

3. Mental

a. Knows who you are & not easily influenced into changing behavior

b. Willing to accept new ideas

c. Handles setback

d. Is aware of emotions, and manages and expresses them appropriately

e. Recognizes emotional problems in self or others and seeks help when needed

f. Understands and accepts his or her sexuality

g. Feels that life has meaning

h. Successfully manages stress without becoming overwhelmed

Relationships

1) Characteristics of Healthy vs. Unhealthy

a) Unhealthy

i) Drama

ii) Possession/Obsession

iii) Disrespect

iv) Relationship = Sex

b) Healthy

i) Fun/enjoyable

ii) Support

iii) Respect

iv) Equality

v) Trust

2) Stages

a) Infatuation

i) A short-term, intense attraction to another person

ii) Based on physical, social, sexual attraction

iii) Addictive love

b) Discovery

i) Being able to see the other person as who they really are after the infatuation has worn off and deciding if you want to be together

c) Commitment

i) The relationship is settled, and you want to be together

ii) Based on similar values, beliefs, interests, personality

3) Intimacy

a) Sharing who you are with another person

b) Four Domains

i) Cognitive – sharing thoughts, beliefs

ii) Experiential – interest in mutual activities

iii) Emotional – sharing feelings, empathy

iv) Physical

4) Conflict

a) Definition: a struggle between two parties in which those involved perceive a threat to their basic needs, interests, or concerns

b) Basic Needs:

i) Power: feeling important and respected

ii) Freedom: ability to make your own choices

iii) Belonging: family, friends, teams, clubs

iv) Security: feeling safe physically & emotionally

v) Fun

c) Styles

i) Competing

ii) Accommodating

iii) Avoiding

iv) Compromising

v) Collaborating

5) Bullying

a) Characteristics

i) Intent to cause harm

ii) Repeated over time

iii) Unbalanced power

b) Types

i) Physical

ii) Verbal

iii) Non-verbal

6) Concepts of Physical Fitness

a) Cardiovascular Health: the ability of your heart and lungs to work continuously over an extended period of time

i) Heart rate: Number of times your heart beats a minute

ii) Resting heart rate: number of times your heart beats when you body is at rest, not asleep

iii) Maximum Heart rate: 220 – age

iv) Target Heart Rate: A desired range of heart rate reached during aerobic exercise which enables a person’s heart and lungs to receive the most benefit from a workout.

|Exercise Level |Benefits |Intensity- % Max HR |

|Warm Up |Preparing for exercise |50% - 60% |

|Weight Loss |Burn Fat & calories |60% - 70% |

|Aerobic |Increase endurance |70% - 80% |

|Conditioning |Fitness & muscle building |80% - 90% |

|Anaerobic |Athletic training |90% - 100% |

b) Muscular Strength: This is a muscle’s ability to generate force against physical objects or how much you can lift

i) High weight, low reps

c) Muscular Endurance: Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than-maximum resistance for a given period of time.

i) Low weight, high reps

d) Flexibility: the capacity of a joint to move freely through a full range of motion

i) Dynamic: while moving; at the beginning of a workout

ii) Static: at the end of a workout, stretch is held for 30 – 60 seconds

e) Body Composition: the amount of lean body mass, bone, and fat mass in a person’s body

f) FITT Principle

i) Frequency: How often: C: 3 – 5x/week R: 3-4x/week

ii) Intensity: How hard: C: target heart rate R: Workload

iii) Time: How long: C: At least 20 minutes R: no longer than 60 minutes

iv) Type: What kind: C: Run, bike, swim R: Machines, free weights, bands

Reproduction

1) Male

a) Scrotum

b) Testicles

c) Epididymis

d) Vas Deferens

e) Seminal Vesicles

f) Prostate Gland

g) Cowper’s Gland

h) Urethra

i) Penis

2) Female

a) Ovaries

i) Produces eggs and the female sex hormones

b) Fallopian Tubes

i) Cilia-lined, site of fertilization

c) Uterus

i) Houses developing fetus

ii) Endometrium is the thick, blood lining

d) Cervix

e) Vagina

f) Menstrual Cycle

a. Days 1 – 5: endometrium lining is shed

b. Day 14: approximate day of ovulation

3) Fertilization

c. Occurs in Fallopian Tube

d. Egg lives approximately 24 hours

e. Sperm + Egg = conception; forms a zygote

f. Implantation in endometrium

Contraception & STI

1) Methods

a) Barrier: blocks sperm from reaching the egg

i) Condoms & Diaphragm

ii) Approx. 80% effective

b) Behavior

i) Trying to prevent pregnancy without hormones or devices

ii) Abstinence, withdrawal, fertility awareness

iii) 100%; 75%

c) Hormonal

i) Increasing hormone levels to create changes in the female body that make it almost impossible to get pregnant

ii) Pill, shot, patch, implant, iud

iii) 99% effective

d) Spermicidal

i) Chemicals that kill sperm

ii) Gel, foam, film, suppository

iii) 75% effective

e) Surgical

i) Surgery to prevent pregnancy

ii) Tubal Ligation & Vasectomy

iii) 99.9% effective

2) Sexually Transmitted Infection

a) Transmitted through: semen, vaginal secretions, from mother to child in birth, breast milk

b) Bacterial

i) Syphilis, chlamydia, gonorrhea

ii) Can be cured with antibiotics

c) Viral

i) HPV, Herpes, HIV

ii) You can treat the symptoms, not cure the virus

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