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HEED Notes

Personal Health and Well Being (MacEwan University)

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Chapter 1
 World Health Organization’s Deinition of Health: a state of
complete physical, mental, and social well-being, not merely the
absence of disease or inirmity (WHO, 1948)
 Prevention:
 Primary prevention
 Protect from disease or injury
 Secondary prevention
 After diagnosis – halt or slow progression of disease;
preventing re-injury
 Tertiary prevention
 Treatment or rehabilitation eforts aimed at limiting the
efects
 What is Wellness?
 Wellness: a deliberate lifestyle choice characterized by personal
responsibility and optimal enhancement of physical, mental, and
spiritual health
 Deinition from National Association of Wellbeing: an active
process of becoming aware and making choices towards a more
successful existence
 Purposeful, enjoyable living
 Six Dimensions of Wellness
 Social- collectivist view of the world
 Occupational - Enrichment through work or vocation; work is
meaningful and rewarding; balance of work and life
commitments
 Emotional- Feeling positive and enthusiastic; awareness and
acceptance of feelings in oneself and others; capacity to express
and manage emotions
 Spiritual- identifying our basic purpose in life
 Intellectual- Ability to think and learn from life experience;
openness to new ideas
 Physical- participating in regular physical activity

 Stages of Change
 Precontemplation: not aware of a problem

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Contemplation: aware of a problem and considering


making a change
 Preparation: intend to change within a few months
 Action: modifying their behaviour according to their plan
 Maintenance: continue to work at changing their
behaviour
 Termination: behaviour is deeply ingrained and becomes
a new habit
 Predisposing factors-encourage or inhibit a behaviour change
 Enabling factors- make it possible or easier for people or populations
to change their behaviours (negative or positive)
 Reinforcing factors- praise, reward, encouragement

Chapter 2
 Provincial or Territorial Government Responsibilities
• Managing and delivering healthcare services
• Determines what is medically necessary
• Planning, inancing, and evaluating the provision of hospital care
• Physician and allied healthcare services
• Managing some aspects of prescription care and public health
 Public funding
• Federal Government Canada Health Transfer (CHT)
• General taxation at provincial level (income and sales)
• Private delivery
• Doctors are private business owners
• Paid for the most part by Fee For Service (FFS) and bill
provincial government directly

Chapter 3
 Psychosocial Health
 A complex interaction of processes or factors that are both
psychological and social in nature and encompass our
emotional, mental, social, and spiritual states.
 Dimensions of Psychosocial Health

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 Mental Health- describes our ability to perceive reality as it is;

respond to challenges
 Emotional Health- a conscious mental reaction usually directed
toward a speciic object or person
 Emotional intelligence- the ability to recognize and manage
our own emotions and recognize, understand, and
inluence the emotions of others
 Feelings: emotional responses that come and go within
minutes
 Mood: sustained emotional state that colours our view of
the world for hours or days
 Social Health- the ability to interact efectively with other people
and with the social environment
 Spiritual Health- Involves our ability to identify our basic purpose
in life and to experience the fulillment of achieving our full
potential
 Maslow’s Hierarchy of Needs
 Human needs are motivating factors in personality development
 Basic human needs at the bottom of the pyramid
 Higher needs placed in ascending order on the pyramid
 Values: the criteria by which you evaluate things, people,
events, and yourself
 Represent what’s most important to you
 Can help give life meaning and structure
 Instrumental Values: ways of thinking and acting that
we hold important (e.g., being loving or loyal)
 Terminal Values: goals, achievements, or ideal states
that we strive toward (e.g., happiness)
 Self-esteem: a belief or pride in ourselves, not based on external
factors
 Learned helplessness: blaming others for our failures
and transferring our responsibility over to society
 Positive psychology emphasizes building on personal
strengths rather than treating weaknesses
 What is Mental Illness?
 Changes in thinking, mood, or behaviour (or a combination)
associated with signiicant distress, dysfunction, and impaired
functioning
 Symptoms vary from mild to severe, depending on type of
mental illness
 Nearly 1 in 5 Canadian adults is afected
 Anxiety Disorders

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Generalized anxiety disorder (GAD): excessive or unrealistic

apprehension causing physical symptoms
 Phobias: out-of-the-ordinary, irrational, intense, excessive,
unreasonable, and persistent fears of certain objects or
situations
 Panic disorder: develops when panic attacks recur or
apprehension about them becomes so intense that individuals
cannot function normally
o Post-traumatic stress disorder (PTSD): re-experience
of terror and helplessness experienced in the past
 Obsessive-compulsive disorder (OCD)
o Obsession: a recurring idea, thought, or image that one
realizes, at least initially, is senseless (e.g., repetitive
thoughts of violence)
o Compulsion: repetitive behaviour performed according to
certain rules or in a stereotyped fashion (e.g.,
handwashing)
 Attention deicit hyperactivity disorder (ADHD): describes
hyperactive, impulsive individuals who may or may not have
inattentive behaviours
 Three diferent types of ADHD:
 Predominantly Inattentive Type
 Predominantly Hyperactive-Impulsive Type
 Combined Type

Chapter 4
 Physical Activity and Mental Health
Improves mood
Increase self-esteem
Increase cognitive function including memory, attention span,
concentration and creativity
 Increased test scores, credit completion and odds of graduating
 Physical Activity:
 Releasing of endorphins
 Diversion from unpleasant stimuli (time away from daily life)
 Increased self-eicacy, self-conidence
 Enhanced ability to handle challenging events (resiliency)
 Increased social interaction and mutual support

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 Increased norepinephrine, dopamine and serotonin

 Stress
 Eustress: positive stress that challenges us to grow, adapt, and
ind creative solutions
 e.g., births, reunions, weddings
 Distress: negative efects of stress that can deplete or destroy
life energy
 What causes stress?
 General Adaptation Syndrome (GAS): our bodies constantly
strive to maintain homeostasis
 Adaptive response: the body’s attempt to restore homeostasis
 GAS describes the body’s response to a stressor in three distinct
stages

Chapter 5
 Aerobic exercise: any activity in which suicient or excess oxygen is
continually supplied to the body
 VO2 max: maximum amount of oxygen that an individual is able to
use during intense or “maximal” exercise
 The more oxygen used during high-level exercise, the more
energy produced
 Inluenced by genetics, age, gender, altitude
 Aerobic exercise: improves cardiorespiratory endurance
 Anaerobic exercise: creates an oxygen deicit as the amount of
oxygen taken in by the body cannot meet the demands of the
activity
 Target Heart Rate- Standard Method
 Resting Heart Rate: heart rate when sitting or lying down, in
morning
 Target Heart Rate: 55–90% of maximum heart rate (for
cardiovascular beneits)
 Maximum heart rate (estimated): 220 – age
 Estimated maximum HR x target HR %
 Target Heart Rate
 May provide a more accurate training heart rate (THR)
 Takes into considerate individual diferences in resting heart rate
 Heart Rate Reserve: diference between maximal HR and
resting HR
 Maximum heart rate (estimated)

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 Males = 220 – age

 Females = 226 – age
 THR = ([HRmax – HRrest] x % intensity) + HRrest
 Physical Activity
 Deinition: the ability of a joint to move freely through its full
range of motion (Hoeger et al., 2005)
 Range of motion around speciic joints
 Depends on age, sex, posture, musculature, body fat
 Increases from childhood until adolescence
 Gradual loss of joint mobility begins and continues through
adulthood
 Types of Stretches
 Ballistic stretching: rapid bouncing movements
 can stretch the muscle ibres too far and is usually not
recommended
 Dynamic stretching: controlled movements that increase
reach and speed of movement
 Improves dynamic lexibility
 Does not force body beyond its range of motion
 Muscular Fitness
 Muscular strength: ____ force a muscle or group of
muscles can generate from one movement
 Measured by absolute maximum weight a person can lift,
push, or press in one efort
 Muscular endurance: ability to perform _____ muscular
efort/capacity to sustain repeated muscle actions
 Measured by number of times a person can lift, push, or
press a given weight
 Types of Muscle Contraction
 Isometric contraction: muscle applies force while
maintaining an _____ length
 Isotonic contraction: ______ muscle movement against a
constant resistance several times
 Concentric phase: contracting the muscle
 Eccentric phase: lowering the weight to the starting
position of the exercise
 Isokinetic contraction: constant _____ contraction
 Estimation
 1RM = Wt. lifted * 100 / % of 1RM

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Example: 90 kg lifted for 5 RM, 1RM?

From Rep. table 5 RM = 87% of 1RM
1RM = 90 kg * 100/87
= 103.4 kg

Chapter 5
 Fat Distribution
 Gynoid (peripheral) fat distribution
 Android (central) fat distribution
 Women have higher fat levels than men due to genetics and
more weight luctuation due to hormonal changes
 BMI- The ratio between weight and height
 BMI = weight (kg)/height (m2)
 Estimated Energy Requirement (EER): the dietary energy
intake predicted to maintain energy balance in a healthy adult

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