Download HEALTH SCIENCE 210 - WELLNESS

HEALTH SCIENCE 210 - WELLNESS
Winter 2009
R. Steven Crain
COURSE NO., TITLE, & CREDIT: HSCI 210, Wellness, 5 credits
INSTRUCTOR: Steven Crain, M.A., Ph.D. (abd)
Office: H306
E-mail: [email protected] see schedule on office
door for office hours.
COURSE INTENT: A college level course serving as transfer and
elective credit for the general college student and those
majoring in health professions.
PREREQUISITES: None.
Both cell phones and Text messaging are not allowed in class. As
a class disruption, there is a loss of 5 points per occurrence.
GRADING
Course grades will be determined by the total number of points
earned during the quarter: Points possible = 1,000
15 point interval for
each 0.1 grade between
and below (to 0.7)
900
750
600
450
404
points
points
points
points
points
[90%] req'd for a
[75%] req'd for a
[60%] req'd for a
[45%] req'd for a
or fewer for a
4.0
3.0
2.0
1.0
0.0
SPECIFIC REQUIREMENTS:
1. (600 points) Three exams: Exams will be multiple choice,
true/false in nature, [using a SCANTRON card and #2 pencil],
and will cover text, lecture and lab material. There are no
“make ups” for missed exams.
2. (100 points) Dietary analysis:
3. (100 points) Laboratory assignments: Labs should be
completed concurrently with chapter reading/or at weekly lab
times. All labs are to be completed unless others noted by
instructor. (-20pts for each uncompleted or unattended lab).
4. (200 points) Final exam: It will be comprehensive, be
multiple choice, true/false [using a SCANTRON card and #2
pencil], and have different questions than on the exams.
COURSE MATERIALS:
Textbooks:
Hoeger, et al; Wellness: Guidelines for a Healthy
Lifestyle.
HSCI 210 - WELLNESS
TENTATIVE COURSE SCHEDULE
____________________________________________________________________________________
TEXT
LECTURE
LABS
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Ch 1&2
Course Overview
Complete each lab for each
Intro. to Wellness
chapter unless directed not to.
Health Problems
Dimensions of Wellness, Physical, Mental, Emotional, Social & Spiritual.
Benefits of a Wellness lifestyle
Mind-Body Connection
Psychoneuroimmunology
Personality Types & Disease-resistant Personality
____________________________________________________________________________________
Ch 3
Stress Defined
Eustress/Distress
Somatopsychic Interrelationships
The Psychosomatic Model
General Adaptation Syndrome
Type A, B & C Personalities
Locus of Control
The affect of Stress on Body Systems
The Relationship Between Exercise & Stress
Trophotrophic Reaction
Managing Distress
____________________________________________________________________________________
Ch 4&5
Social Health
Loneliness
Relationships & Family
Loss, Grief & Health
Spiritual Wellness - Meaning & Purpose in Life
Locus of Control
Self-Esteem
EXAM 1 Chapters 1-5*
Ch. 6
Components of Physical Fitness
Specificity, Progressive Overload & Reversibility
Cardiovascular Endurance
Benefits of CVE
Aerobic & Anaerobic Metabolism
PRIOR TO STARTING AN EXERCISE
Max VO2
PROGRAM, CONSULT YOUR PHYSICIAN.
Max VO2 Assessment
Blood lipids
Principles of CVE Prescription
Exercise Injury/Lifetime Exercise Programs
Frequency, Intensity, & Duration
Introduction to Metabolic pathways to ATP
____________________________________________________________________________________
Ch. 7
Muscular Strength
Principles of Strength Training
Muscle Fiber & Myofibrils
Isometric, Isotonic, & Isokenetic
Physiological effects of Weight Training
Hypertrophy
Muscular Flexibility
Joint Structure & Surrounding Tissues
Muscle Elasticity & Length
Collagen Fibers & Elaston Fibers
Stretch Receptors
Static, Ballistic & Proprioceptive
Neuromuscular Facilitation
____________________________________________________________________________________
Ch. 9
Body Composition & Weight Management
Lean Body Mass & Body Fat
Essential & Nonessential/Storage Fat
Obesity
Hydrostatic Weighing
Skinfold Measurements
BMI
Bio-electrical Impedance
Principles of Weight Control
Hunger vs. Appetite
Body Weight vs. Body Fat
Genetics?
Set Point & Fat Cell Theories
Metabolism & Energy Balance
RMR & Dieting??
EXAM 2 Chapters 6,7,9, &10
____________________________________________________________________________________
Ch. 8
Nutrition Overview
Factors that effect eating habits
Essential Nutrients
Carbohydrates
The Glucose Molecule
Monosaccharides, Disaccaharrides, & Polysaccharides
Condensation & Hydrolysis
Enzyme Function
Glycogen
Lipids
Triglycerides
Fatty Acids & Their chemical structure
Carbon to Carbon Double Bonds
____________________________________________________________________________________
Ch. 8 Cont.
Proteins
Amino Acids
Peptide Bonds
Denaturation
Complete Proteins
Protein in the production of Enzymes, Antibodies Hormones & Structural Proteins
Vitamins, Minerals & Water
____________________________________________________________________________________
Ch. 8 Cont.
Metabolic Pathways & Energy Systems
Anabolic & Catabolic Metabolism
ATP
Glycolysis
Pyruvate
Oxidation
Aerobic vs. Anaerobic Metabolism
Lactic Acid
The Cori Cycle
The Krebs Cycle
EXAM 3 Chapter 8
____________________________________________________________________________________
Ch. 11
Cardiovascular Disease
Some Dark Statistics
CVD & CHD
Plaque
Atherosclerosis
The Role of Hypertension
Tobacco Use
Unhealthy Cholesterol Levels
Physical Inactivity
Risk Factors/CVD Risk Reduction
____________________________________________________________________________________
Ch. 12
Cancer
Benign & Malignant
Metastasis
Carcinogens & ...
Exposure, Entry & Initiation
Cancer Promoters
Lung, Colon, Rectal, Breast, Prostate, Uterine, Cervical, Ovarian, Skin, Oral, &
Testicular Cancer
Nutrition and Cancer
Cancer Symptomization/Cancer Risk Reduction
__________________________________________________________________________________
Ch. 13
Addictive Behavior and Wellness
Smoking Cessation/Drugs & Addiction
Tobacco Addiction
Health Hazards
Alcohol and Health
Drug use, abuse & dependence
___________________________________________________________________________________
Ch. 14
The Human Immune System
Nonspecific Immunity
Phagocytes
Facilitating Recognition
Specific Immunity
T-cells & B-cells
Humoral Immunity
Antibodies
____________________________________________________________________________________
Ch, 14 Cont.
Sexual Wellness
Acquired Immune Deficiency Syndrome
HIV Infection
Hepatitis, Syphilis, Chlamydia, Gonorrhea,
Pelvic Inflammatory Disease, Genital Warts & Herpes etc.
Safe Sex
Condom Effectiveness
Relational Intimacy
Safe Sex Redefined!
A Redefinition of Sexual Wellness
____________________________________________________________________________________
Review
__________________________________________________________________________________
FINAL EXAM Ch. 1-14, Comprehensive Exam
____________________________________________________________________________________
Students with disabilities who believe they may need academic adjustments, auxiliary aids or
services to fully participate in course activities or meet course requirements are encouraged to
register with the Access and Disability Services (ADS) Office, Room 300K in the Cascade
Building. You may also call the ADS Office at (253) 964-6526 or 964-6460 to make an
appointment.
HSCI 210
DIET ANALYSIS ASSIGNMENT
Introduction
Your Diet Analysis Assignment is worth 100pts so you'll want to complete it successfully. Included in your textbook
is a CD Rom entitled "Diet Analysis Plus". After installing the software on your computer, you will use this program
to complete the "analysis" phase of the assignment. The software will allow you to print the results of the analysis
which you will then use to complete the assignment.
The assignment involves an exploration of three typical days of your normal diet. For each of the three days, you
will need print a copy of the intake vs goals bar graph, spreadsheet and food pyramid for each of the three
days along with the computer software's suggested RDA for your height, weight, gender and activity level.
Just printing out the computer analysis is only the start, from there you carefully study the results of the computer
analysis printout to then answer written questions regarding your diet. Those questions are found below and make
up the important parts of the assignment that you will turn in when the assignment comes due.
So here's Step 1;
Develop a separate list for everything you normally eat over a typical three-day period. So you'll have a day 1, a day
2 and a day 3 list of food you normally consume for the computer software to analyze. I'm not grading you on what
you eat. So don't think eating healthy food gets you more points on the assignment. You can get full credit for the
assignment even if you eat Ding Dongs and hot dogs all day long. You may die from malnutrition, but you can get all
the points as long as you answer the assignment questions. So be honest about your diet and it will be more
interesting for you. So here we go...
As you input your food choices into the software, do not include vitamin/mineral supplements. For each food item,
enter quantity (cup, oz., no., etc.)
STEP 2 [100 points]
Now, write an analysis of the computer print out for each of the following sections. Choose one of your three
days for parts 1 & 2.
Part 1 [10 pts.] In two or three paragraphs, describe your personal reaction to what your print out seems to
tell you. Were you pleased, surprised, why, etc?
Part 2 [30 pts.] Develop one list of nutrient deficiencies and a second list of nutrient excesses. For the
purpose of this assignment, we’ll assume that anything less than 80% will be labeled a deficiency and
anything above 120% will be labeled as an excess. Simply list them and include individual
percentages, highlighting them on your printout.
Now, scan the printout “spreadsheet”, (the “spreadsheet” sections are labeled as such right on the
printout) of specific nutrients to identify the main food item that contributed to excesses with respect to
each excess nutrient. List the main food item that contributed to the excess, and next to each one
list the excess nutrient that resulted.
Part 3. [30 pts.] Now look at the bar graphs for all three days and identify patterns of nutrient consistency or
inconsistency for the three days. Were you consistent or inconsistent with regard to nutrient excess and
deviancies? How did what you ate effect your consistency? Specify the foods and related nutrients,
which contributed to any inconsistency, and explain their impact on your heath.
Part 4. [30 pts.] In paragraph form, now describe adjustments you would make in your eating patterns to
improve your health. For each specific deficiency or excess, give two examples of specific foods to
add or omit to correct the problem. Find these examples in your text, or in the vitamin & mineral
chapters.
The assignment must be typed to receive credit. Turn in the typed assignment with your typed
analysis ON TOP, next include the computer printout.