1What is hypermobility?
excessive joint motility
2What is flexibility?
range of motion in a joint or group of joints
3What is Subluxations?
partial joint dislocation
4What major factors are related to flexibility? (5)
*anatomical structures
*age
*gender
*temperature
*physical inactivity
5When is the best time to engage in stretching activites?
as warm up (ease in)
*repetitions helpful (1-3 times)
*each stretch no longer than 30 sec
6What are two field tests for assessing flexibility?
*toe touch
*back scratch
7What are two lab tests for assessing flexibility?
*sit and reach
*shoulder rotation
8How long should stretches be held?
*no more than 30 seconds
9What are the two forces involved with stretching?
*active
*passive
10What are the three types of stretching?
*static stretching
*ballistic stretching (quick, movements, out of typical range of motion)
*Proprioceptive neuromuscular facilitiation (PNF) (extend and relax multiple times)
11What intestity should one stretch at 10 point scale (10 highest)?
8 is best
12How often should one stretch?
2-3 dys per week, more is better :)
13Should you breath when you stretch?
yes, don't hold your breath
14What is nutrition?
organisms using food to support life
15What are the size nutrient classifications?
*macronutrients
*micronutrients
16What are the two micronutrients?
*vitamins
*minerals
17What are the three macronutrients?
*carbohydrates
*fats
*proteins
18How much energy is 1g of carbohydrate?
4 kcal
19What are the four functions of food?
*survivial
*pleasure
*emotional comforts
*social connection
20Where does nutrient absorption take place?
small intestines
21What are the "energy" nutrient?
carbohydrates, proteins, fat
22How much water should be consumed each day?
*half the body weight (in onces)
ex) 140 lb person drink 70 oz h2o
23What is the best type of fiber for relieving constipation?
insoluble fiber
24What are the six human emotions?
*happiness
*disgust
*fear
*anger
*sadness
*suprise
25What are the stages of Kubler-Ross model of grief?
*denial
*anger
*bargaining
*depression
*acceptance
26What are the stages of Maslow's hierarchy of needs?
*survival (air, food, water)
*safety (health, security)
*Love and belonging
*esteem (respect, recognition)
*self actualization
27What are the student stressors at Christian colleges?
*academic work
*future concerns
*spirtual challenges
*interpersonal relationships
*financial concerns
28what are the stages of Hans Selye's general adaptation syndrome?
*alarm reaction stage
*resistance stage
*exhaustion stage
29What are the strongest predictors of happiness?
quality of relationships
30Consequences of sleep deprivation? (TTSE)
*slowed reaction time
*lowered core temp
*diminished muscle strength
*decresed cardiorespiratory endurance
31What are the symptoms of sleep deprivation? (include extremes)
*general fatigue
*emotional irritability
*cognitive impairment
*physical impairment
*psychosis
*death
32What are some recommendations for improving sleep quality?
establish a regular bedtime
33How can one improve sleep hygiene?
*establish a consistent sleep schedule
*get regular excercise
*bedtime ritual
*quality sleeping environment
*invest in quality sleeping products
34What is the connection between wholesome relationships and positive health outcomes?
people are healthier and happier
35What are the types and traits of Sternberg's Classic Triangle of Love? (4)
*Romantic Love (intimacy/passion)
*Companionate (intimacy/commitment)
*Fatuous Love (passion/commitment)
36What are the traits of attraction theory?
*proximity
*similarity
*physical attractiveness
37What does the acronym SHAPE stand for, in regards to knowing self and others?
*spirit (the image of God in humans)
*heart (values)
*abilities (natural aptitudes)
*personality (patterns of thinking, feeling, behaving)
*experience (life-shaping events)
38How much energy in 1g of protein?
4 kcal
39How much energy is 1 g of fat?
9 cal
40What are the nonenergy nutrients?
*vitamins, minerals, water
41What are the four types of carbohydrates?
*simple
*complex
*soluble
*insoluble
42How many amino acids avaliable to make proteins? How many are essential?
*20 amino acids, 9 are essential, 11 are not essential
43What are the three major types of fat?
*saturated
*monounsaturated
*polyunsaturated
44What are the fat soluble vitamins?
*A
*E
*D
*K
45What are the two types of minerals needed for the body?
major and trace
46What are the three types of love according to sternberg's triangle of love?
*romantic love
*companionate love
*Fatuous