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Introduction to Sleep, Eat & Exercise
1.1 Sources of Health Information
1.2 Why Is It So Difficult To Determine Credibility?
1.3 Questions to Ask Yourself When Analyzing the Credibility of a Source
1.4 Distinguishing Between Types of Sources
1.5 Common Mistakes in Using Sources of Health Information
1.6 Learning Activity: Indicators of Less Credible Sources
1.7 Practice Quiz: Sources of Health Information
1.8 Sources of Health Information References
2.1 Influences on Health and Wellbeing
2.2 What Is Health?
2.3 Risk and Protective Factors of Disease
2.4 Social Determinants of Health and the Social Ecological Model
2.5 What are Health Disparities?
2.6 What Is Wellbeing?
2.7 Practice Quiz: Influences on Health and Wellbeing 1
2.8 Aligning Your Behaviors with Your Values to Improve Your Wellbeing
2.9 How Will You Influence Your Health and Wellbeing?
2.10 Practice Quiz: Influences on Health and Wellbeing 2
2.11 Influences on Health and Wellbeing References
3.1 Readiness to Change
3.2 Assessing Your Readiness To Change
3.3 Habit Formation and Design
3.4 Thought Patterns That Can Hinder Change
3.5 Cognitive Distortions and Automatic Thoughts
3.6 Managing Risk Factors to Prevent Relapse
3.7 Readiness to Change References
4.1 Goal Setting
4.2 Why Set Goals?
4.3 Goals: Types of Goals
4.4 Goals: When To Use Various Types of Goals
4.5 Strategies For Reaching Your Goals
4.6 Practice Quiz: Goal Setting
4.7 Goal Setting References
5.1 Time Management
5.2 Investing Your Time: Identifying Your Values to Set Priorities
5.3 What Does It Mean to Find Balance as a College Student?
5.4 What Does It Mean to Manage Time?
5.5 Time Management Strategy: Identifying Priorities with an ABC Analysis
5.6 Time Management Strategy: Scheduling
5.7 Time Management Strategy: Staying Focused and Organized
5.8 Practice Quiz: Time Management Strategies
5.9 Time Management References
6.1 Procrastination
6.2 Procrastination Defined
6.3 Procrastination: The Good Side
6.4 Procrastination Leads to Procrastination: The Cycle
6.5 Reasons for Procrastination: Cognitive Distortions
6.6 Strategies for Combating Cognitive Distortions
6.7 Reasons for Procrastination: Negative Self-talk
6.8 Reasons for Procrastination: Low Self-Efficacy
6.9 Strategies for Boosting Self-Efficacy
6.10 Reasons for Procrastination: Fear
6.11 Strategies for Combating Fears
6.12 Procrastination Reasons
6.13 Practice Quiz: Procrastination
6.14 Procrastination References
7.1 Understanding Sleep
7.2 Sleep In College
7.3 The Basics of Sleep: Stages and Rhythms
7.4 Sleep Changes Across the Lifecycle
7.5 Good Sleep Versus Poor Sleep
7.6 Sleep and Health Risks
7.7 Myth: I’m Someone Who Only Needs a Few Hours of Sleep
7.8 Sleep and Academic Performance
7.9 Lack of Sleep and Risk-Taking Behaviors
7.10 Sleep and Mental Health
7.11 Sleep Disparities
7.12 Practice Quiz: Understanding Sleep
7.13 Understanding Sleep References
8.1 Sleep Strategies and Factors that Impact Sleep
8.2 An Overview of the Factors that can Impact Sleep
8.3 Hormones That Impact Sleep
8.4 Exposure to Light Impacts Sleep
8.5 The Sleep Benefits of Establishing a Consistent Daily Routine
8.6 The Impact of Shift Work on Circadian Rhythms
8.7 Myth: I’ll Catch Up on Sleep On Weekends
8.8 Are Naps Effective?
8.9 Stress Management for Better Sleep
8.10 Practice Quiz 1: Sleep Strategies
8.11 Substances and Sleep
8.12 Medications Can Impact Sleep
8.13 What Makes a Good Sleep Environment?
8.14 Learning Activity: Identify the Opportunities for Getting Better Sleep in This Bedroom
8.15 Practicing Self-Care: Making Sleep a Priority
8.16 Practice Quiz 2: Sleep Strategies
8.17 Factors that Impact Sleep References
9.1 Serious Sleep Concerns
9.2 Sleep Concerns: Insomnia
9.3 Other Sleep Disorders
9.4 Addressing Sleep Concerns
9.5 Learning Activity: Statements About Sleep
9.6 Practice Quiz: Sleep Disorders
9.7 Serious Sleep Concerns References
10.1 Cardiorespiratory Endurance
10.2 Cardiorespiratory Endurance Defined
10.3 Measuring Intensity and Changes Related to Cardiorespiratory Endurance
10.4 Physical Activity Guidelines: Recommendations for Cardiorespiratory Endurance
10.5 Practice Quiz: Cardiorespiratory Endurance
10.6 Cardiorespiratory Endurance References
11.1 Muscular Strength and Endurance
11.2 Muscular Strength and Endurance Defined
11.3 How to Measure Muscular Strength and Endurance
11.4 Comparing and Contrasting Types of Dynamic Resistance Exercise and Equipment
11.5 Myth: Strength Training and Muscle Bulk
11.6 Physical Activity Guidelines: Recommendations for Muscular Strength and Endurance Activities
11.7 Practice Quiz: Muscular Strength and Endurance
11.8 Muscular Strength and Endurance References
12.1 Flexibility
12.2 Flexibility Defined
12.3 How to Measure Flexibility
12.4 Physical Activity Guidelines: Recommendations for Flexibility and Functional Fitness Training
12.5 Practice Quiz: Flexibility
12.6 What Percentage of College Students Meet Physical Activity Recommendations?
12.7 Physical Activity Guidelines Summary
12.8 Flexibility References
13.1 Physical Activity in Your Life
13.2 Physical Activity, Exercise, and Sedentary Behaviors Defined
13.3 What are the Benefits of Physical Activity?
13.4 What are the Benefits of Flexibility and Strength Training?
13.5 Barriers to Physical Activity
13.6 Strategies to Decrease Sedentary Behaviors
13.7 Myth: Physical Activity is Time Consuming, Expensive, and Inaccessible
13.8 Practice Quiz: Decreasing Sedentary Behaviors
13.9 Increasing Activity by Any Amount Can Bring Significant Health Benefits to Sedentary People
13.10 Myth: If I Workout, I Can Sit the Rest of the Day
13.11 Creating a Routine and Schedule Helps People Stick to Physical Activity Goals
13.12 Myth: If I am Going to be Physically Active, I Need the Perfect Plan
13.13 Physical Activity: Finding a Location that Works for You
13.14 The Economic Costs of Being Active: What Are You Investing In?
13.15 Getting Started on Physical Activity Goals
13.16 Practice Quiz: Incorporating More Physical Activity into Your Day
13.17 Myth: The Best Exercise Plan Is...
13.18 Principles of Exercise Training: Specificity and Progressive Overload
13.19 How to Overcome a Fitness Plateau
13.20 Myth: I Can Work a Specific Area for Spot Toning
13.21 Preventing Boredom
13.22 Practice Quiz: Improving Fitness
13.23 Personal Safety When Active Outdoors
13.24 Safety Practices to Prevent Injury When Active: Equipment, Form, and Recovery
13.25 Why Am I Sore?
13.26 Warming Up and Cooling Down as Part of a Workout
13.27 Clothing for Physical Activity and Dressing for the Weather
13.28 Practice Quiz: Safe Physical Activity
13.29 Physical Activity in Your Life References
14.1 Tuning in to Your Eating Patterns
14.2 Reasons We Eat
14.3 Recognizing the Influence of Appetite, Hunger, and Satiety on Eating
14.4 Reflecting On Common Eating Patterns
14.5 The BASICS of Mindful Eating
14.6 Practice Quiz: Tuning In To Your Eating Patterns
14.7 Tuning In To Your Eating Patterns References
15.1 Securing and Preparing Food
15.2 Making Time For Eating
15.3 Food Security and Insecurity
15.4 Maximizing Your Food Budget
15.5 Benefits of Preparing Food
15.6 Myth: Cooking Is Only For Foodies and Chefs
15.7 Practice Quiz: Securing and Preparing Food
15.8 Honoring Your Preferences, Traditions, and Values
15.9 Securing and Preparing Food References
16.1 Essential Nutrients
16.2 Nutrition Defined
16.3 The Basics of Carbohydrates
16.4 Practice Quiz: Whole Grains
16.5 The Basics of Fat
16.6 The Basics of Protein
16.7 The Basics of Water
16.8 The Basics of Vitamins and Minerals
16.9 Energy and Nutrient Density
16.10 Practice Quiz: Essential Nutrients
16.11 Essential Nutrients References
17.1 Strategies for Nutritious Eating
17.2 Characteristics of a Nutritious Eating Pattern
17.3 Prioritizing Whole Foods
17.4 Prioritizing Plants
17.5 Prioritizing Healthy Fats and Proteins
17.6 Interpreting Food Labels
17.7 Learning Activity: Assessing Nutrient Density of Processed Foods
17.8 Balancing Food Choices
17.9 Prioritizing Variety and Remaining Open-Minded
17.10 Practice Quiz: Strategies for Nutritious Eating
17.11 Strategies for Nutritious Eating References
18.1 Understanding and Appreciating the Body
18.2 Measures of Health and Their Limitations
18.3 Body Composition
18.4 Calories and Energy Balance
18.5 Factors That Influence Weight Loss and Weight Gain
18.6 Body Image: Definitions to Know
18.7 Factors That Influence Body Image
18.8 What is the Ideal Body? (Hint: This is a Trick Question)
18.9 Weight Stigma
18.10 Body Dissatisfaction: Body Dysmorphia
18.11 Body Dissatisfaction: Eating Disorders
18.12 Body Dissatisfaction: Disordered Eating
18.13 Warning Signs of a Concerning Relationship with Food or the Body
18.14 Talking To a Friend About Disordered Eating
18.15 Practice Quiz: Appreciating the Body
18.16 How Can We Promote Positive Shifts in Body Image?
18.17 Prioritizing Self-Care, Health, and Wellbeing
18.18 Understanding and Appreciating the Body References
Acknowledgements
Glossary
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Sleep, Eat & Exercise Copyright © 2023 by Regents of the University of Minnesota is licensed under a Creative Commons Attribution-NonCommercial 4.0 International License, except where otherwise noted.