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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 ____________________________________________________________________________________ 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.