Mental Health
What is the biggest symptom of depression?
Being tired is the biggest symptom of depression.
Name a type of cardiovascular exercise. (Any reasonable answer will be accepted.)
Walking, swimming, bike riding, dancing etc. Must be an activity that uses most of the body, raises the heart rate and breathing.
What is one example of a free exercise that most everyone can do?
Walking
What should you include on your medication list?
All medications including over-the-counter, doctor who prescribed and dosage.
What is the difference between a serving size and a portion?
A portion is what you put on your plate and a serving size corresponds to the nutritional label on the food product.
Name two ways to manage negative thinking?
Any two reasonable answers will be accepted. Talking back to negative thoughts, practicing gratitude, take a break and do something you like, focus on your effort, celebrate your successes, make small action plans, use a thought stopper, get help
Weight bearing like squats, push-ups, sit-ups or using weight machines or free weights.
Reasonable exercises can include weight bearing, machines, stretch bands etc.
What does FIT stand for regarding exercise?
F=Frequency I= Intensity T=Time
Purposes of medications: please list 3
Relieve symptoms, prevent further complications, improve the disease or slow its progress, replace substances body normally produces
What are the 5 food groups?
Protein, dairy, fruits, vegetables and whole grains.
Any reasonable answer with the wording : I feel, I wish etc.
What does flexibility movements do for the body?
Stretches or loosens mucles, improves balance and coordination, prepares body for other more strenuous activities.
The talk test, self-rating of exertion, heart rate or tracking device will also be accepted.
Things to do when you are sick: Please name 5
Test blood sugar every 4-5 hours, drink 1 cup of fluids every hour, take medication, tell a family member or friend, seek medical help if necessary
Why is important to "eat the rainbow?"
The colors signfy different nutrients. The more nutrients we consume the more nutrition we receive to repair our bodies and be healthy.
Self-management tools: Please name 5
Problem solving, action-planning, healthy diet, exercise, stress managment, blood sugar monitoring, medicine, understanding emotions, using your mind, avoiding complications, communication, decision-making, not smoking, working with health care professionals /Can be tools in sub-categories like carb-counting as well
How many minutes a week are recommended for most adults?
150 minutes per week. It should include cardio, strength and flexibility training.
What are ways to monitor blood sugar?
Finger poke-glucose meter, wearable monitors that link to an app, blood draws at doctor.
Recommended health tests and treatments for diabetics. PLease name 5.
A1C, kidney function, blood lipids (fats), liver function, eyes, feet, blood pressure, vitamin B-12, immunizations, teeth and gums.
Give an three examples of whole grains.
Can be types: Corn, barley, wheat etc or examples: popcorn, brown rice, etc.
What are the 5 parts of an action plan?
Something you want to do, achievable, action-specific, answers what, how much, when and how often, and has a confidence of 7 or more.
Why is physical activity and exercise important? Please list 5
What are some self-management tasks? Name 5
Taking care of health conditon-any reasonable answer, carrying out normal activities like house cleaning, etc. Healthful activities such as exercise, medication, managing emotional changes like stress
Good foot care: Please name 5 parts.
Check your feet everyday, Wash and dry your feet everyday, Cut toenails regularly, Have your dr. check your feet and ankle pulse at every visit, treat your feet kindly and keep the circulation going. Will accept: don't go barefoot, check your shoes, use proper footwear, never wear vinyl or plastic shoes, make sure shoes are correct size, have cushioned insole, check inside shoes for things, no tight socks, etc.
How many carbohydrates should be eaten at every meal?
45-60 carbohydrates should be consumed at meals following the 1-3 proteins, 2-4 high carb foods, 2 or more low carb, and 2 fats