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Healthy Living
Kinesiology
111
Other
Undergraduate 1
06/07/2011

Additional Other Flashcards

 


 

Cards

Term
Health
Definition

a state of complete physical, mental and social well being 

 

not merely an absence of disease


sound of mind, body, and spirit

Term
Dimensions of Health/Wellness
Definition

Physical

Intellectual

Social

Emotional

Environmental

Spiritual

Occupational

Term

Physical Health

 

Definition
Body Functioning
Term
Intellectual Health
Definition
Ability to think, learn and reason
Term
Social Health
Definition
Satisfying relationships
Term
Emotional Health
Definition
Self Esteem, Balance
Term
Environmental
Definition
influence and control
Term

Spiritual Health

 

Definition

Sense of Purpose

Meaningful Exist

Term
Occupational Health
Definition

Productive

Satisfying Work

Term
Factors that Influence Health Status
Definition

Biology/Genetics

Conditions of Living

Health Care

Economic,Educational,and Social Status

Race, Ethnicity, Gender

Social and Work Influences

Lifestyle

Term
Behavior Change: Shaping
Definition
Using a Series of small steps to gradually acheive a goal
Term
Behavior Change: Visualization
Definition

(Imagined Rehearsal)

Practicing through mental imagery to become more prepared to perform

Term
Behavior Change: Modeling
Definition
Learning behaviors by watching it from others
Term
Behavior Change: Reinforcement
Definition
Attempting to influence a behaviorpresenting something positive following a behavior that is being reinforced
Term
Self Esteem
Definition

sense of self respect or self worth

 

more satisfied you are with your life equals the more confidence you have within yourself

 

more stress free, the healthier you will be

Term

Definition: Stress

 

Definition
Mental and physical response to changes and challenges in life
Term

Definition:

 

Eustress

 

Definition
Positive Stress
Term

Definition:

 

Distress

Definition
Negative Stress
Term

Stress Responses

 

Definition

Fight or Flight response

Burst of Energy

Adrenal glands serecte adrenaline

incresed heart rate and blood pressure

Term

Definition:

 

Sympathetic Nervous System

Definition
Part of Nervous System that controls stress response
Term

Definition:

 

Parasympathetic Nervous System

Definition
Part of Nervous System that controls relaxation Response
Term
General Adaptation Syndrome
Definition

Alarm- (Fight or Flight)When Body is exposed to a real perceived Stressor

 

Resistance- (Return to Homeostasis) tries to return to normal state

 

Exhaustion- Depletion of energy to flight stressor

Term
Physiological changes that occur with stress response
Definition

Increase Blood flow to brain

Respiration and Perspiration increases

digestion slows

immune system decreases

pupils dialate

salivation decreases

muscles tense

urine production decreases

Term

Short Term Consequences of Stress

 

Definition

Exhaustion or lack of energy

irritability or mood swings

Term
Long Term Consequences of Stress
Definition

Increased Cardiovascular disease

disrupted blood flow

digestive problems- irritable bowel syndrome and nausea

Lack of Appetite

Term

Health and Performance Benefits

Definition

Health: adding more physical movement to your day

 

Fitness: ability to perform moderate to vigerous levels of physical activity without excessive fatigue

 

Performance: increasing speed, strength, endurance

Term

F.I.T.T

Definition

Frequency: How often you exercise

 

Intensity: amount of effort or work that must be invested 

 

Time: how long an individuals session should last

 

Type: Cardio or Resistence or both?

Term

Definition:

 

CRE (Cardiorespiratory Endurance)

Definition
the ability of the heart and lungs to pump oxygen rich blood to the muscles during strenuous activity.
Term

Definition:

 

ME (Muscular Strength)

Definition
force able to be exerted by single contraction of a muscle
Term

Definition:

 

ME (Muscular Endurance)

Definition
Ability to perform high intensity muscle contractions repeatedly without fatiguing
Term
Benefits of Physical Training
Definition

Improved cardiorespiritory fitness (reduced risk of heart diseas, hypertension)

Reduced Cancer Risk

Improved bone mass

Improved weight control

Prevention of diabetes

Improved mental health

Longer life span

Term

Definition:

 

Overload

Definition
Requiring muscles to do more than they are used to doing
Term

Definition:

 

Resistance Training

 

Definition
Strength training
Term

Types of Muscle Contractions:

 

Concentric

Definition

Muscle actively Shortening

 

Ex. Lifting Weights

Term

Types of Muscle Contractions:

 

Eccentric

Definition

Muscle Actively Lengthening

 

Ex. Walking

Term

Types of Muscle Contractions:

 

Isometric

Definition

Muscle actively held at fixed length

 

Ex. pushing a shopping cart

Term
ACSM recommendations for exercise
Definition

Warm-up

 

Conditioning Stimulus

 

Cool Down

Term

Basic Nutrients

 

Definition

Water

Carbs

Protein

Fats

Trans-Fats

Fiber

Term

Basic Nutrients:

 

Water

Definition
50-60% of body; necessary for electrolyte and pH balance and transporting cells
Term

Basic Nutrients:

 

Carbs

Definition

Best Fuel source; provides energy quickly and efficiently

 

Simple carbs: Glucose and Fructose

Complex carbs: Starch and Fiber

Term

Basic Nutrients: 

 

Protein

Definition

Most abundant substance in humans; transport oxygen and nutrients

develops/repairs bone, muscle, and skin

fights off infection

helps recover from blood loss

Amino Acids: building blocks of protein

Term

Basic Nutrients:

 

Fats

Definition

Lipids

maintains healthy skin,

insulate body organs,

maintains body temp,

carries vitamins A, D, E and K, 

Concentrated form of energy

Term

Basic Nutrients:

 

Trans Fats

Definition

created by making liquid oil into solid

 

increases risk of coronary and heart disease

 

sudden cardiac arrest

Term

Basic Nutrients:

 

Fiber

 

 

Definition

Insoluable Fiber (whole grains, fruits and veggies) reduces risk of cancer

 

Soluable Fiber ( beans, oat bran) helps lower cholesterol levels and reduces risk of cardiovascular disease

Term

USDA Food Guide Pyramid

 

Definition
[image]
Term
MyPyramid Servings per Day
Definition

Grains: 6-8 oz.

 

Vegetables: 3 cups

 

Fruits: 2 cups

 

Milk: 3 cups

 

Meat and Beans: 5-7 oz.

Term
My Pyramid Serving Sizes
Definition

Meat: deck of cards

 

Rice/Pasta: half a baseball

 

Cheese: 4 staked dice

 

Peanut Butter: ping pong ball

Term
Good Fats vs. Bad Fats
Definition

Good Fats: (Unsaturated) olive and canoala oil, peanuts, avocado. Small levels of LDL and sustained level of HDL

 

Bad Fats: (Saturated) fats in Butter, red meats, trans fats

Term
Monounsaturated/polyunsaturated fats
Definition
refers to the relative number of hydrogen atoms that are missing in an unsaturated fat
Term
Saturated Fats
Definition
those that are unable to hold any more hydrogen in their chemical structure
Term
RDA for Fiber 
Definition

Men: 38g

 

Women: 25g

 

20-30% should be soluble

Term
Energy sources for Famine
Definition

Vitamin A

Zinc

Micronutrients (Peanutbutter)

Term
Factors Determing Weight
Definition

Genes

Metabolic Weight

Eating Patterns

Exercising

Term
Body Mass Index (BMI)
Definition

Index of the relationship of height and weight. standard measurement used by obesity researchers and health professionals

 

Normal BMI: 19-24

Term
Number of Calories per gram
Definition

Carbs: 4 calories

 

Protein: 4 calories

 

Fat: 9 calories

 

3500 calories in gram of Fat

Term
Basal Metabolic Rate (BMR)
Definition

the rate of energy expenditure by a body at complete rest

 

Normal BMR: 1200-1600 calories

 

Factors influence BMR: Infancy, puberty, pregnancy

Term

Definition:

 

Diabetes

Definition

disease characterized by persistently high level of sugar (glucose) in the blood

 

Type 1: Autoimmune disease- immune system attacks normal body cells, (insulin cells in pancreas)

 

Type 2: 90-95% of cases. Pancreas doesnt make sufficient amount of insulin or insulin resistance

Term

Definition:

 

Physical Dependence

Definition
adaptive state of brain and body processes that occurs with regular addictive behavior and results in withdrawl (anxiety, irritability or cravings)
Term

Definition:

 

Psychological dependence

Definition
dependency of the mind on a substance or behavior, lead to psychological withdrawl syndrome
Term

Definition:

 

Withdrawl

Definition
a series of temporary physical and psychological symptoms that occur when an addict abruptly abstains from addictive chemical or behavior
Term

Definition:

 

Addiction

Definition
involvement with a substance or activity despite ongoing negative consequences
Term
Signs of Addiction
Definition

Compulsion

Loss of control

Negative consequences

Denial

Term

Definition:

 

Drug Misuse

Definition
use for purpose not intended
Term

Definition:

 

Drug Abuse

Definition
Excessive Use
Term
Types of Drugs
Definition

Stimulant: Cocaine and Meth

Marijuana: THC

Depressants: narcotics, heroin

Hallucinognes: LSD and Ecstacy

Term
Percentage of College Students who consume Alcohol
Definition
63%
Term

Definition: 

 

Binge Drinking

Definition

pattern of drinking that brings blood alcohol concentration (BAC) to .08gram-percent or above

 

5 or more drinks for men

 

4 or more drinks for women

Term
Blood Alcohol Concentration (BAC)
Definition

the ratio of alcohol to total blood volume; the factor used to measure the physiological and behavioral effects of alcohol

 

takes 1 hour to burn off 1 drink 

(16oz beer, 5oz wine, 1.5oz hard alcohol)

Term

Definition:

 

Cancer

Definition
a large group of diseases characterized by the uncontrolled growth and spread of abnormal cells
Term
Types of Cancer
Definition

Caricinoma: tissues covering the body and the lining of body cavities

Sarcoma: tissues including bone, muscles and connective tissue

Lymphoma: lymphatic system- infection fighting system

 

Leukemia: cancer of the blood forming parts of body, bone marrow, and spleen

Term

Definition:

 

Malignancy

Definition
cancerous tumor, very dangerous or harmful
Term

Defintion: 

 

Benign

Definition
Non cancerous tumor, harmless
Term

Definition:

 

Metastasis

Definition
process by which cancer spreads from one area to different
Term
Reducing Risk of Cancer
Definition

Sunblock

Stay out of Sun

Leave car at home

exercise regularly

balanced and healthy diet

Term

Definition:

 

CVD

Definition
Cancer Prevention Diet
Term
Cancer Risk Factors
Definition

Tobacco use

poor nutrition, physical activity, obesity

stress and psychosocial risks

family history

high fat/low fiber diet

sun exposure

chemicals in food

Term
7 warning signs of Cancer
Definition

Change in bowel or bladder habits

a sore that does not heal

unusual bleading or discharge

thickening or lump in the breast, testicle or elsewhere

obvious change in size, color, shape of mole or sore

nagging cough or hoarseness

Term

Screening and Diagnosing Cancer:

 

Pap Test

Definition
a procedure in which cells taken from the cervical region are examined for abnormal activity
Term

Screening and Diagnosing Cancer:

 

Magnetic Resonance Imaging

Definition
device uses magnetic fields, radio waves and computers to generate an image of internal tissue of the body
Term

Screening and Diagnosing Cancer:

 

Computed Tomography Scan

Definition
scan by machine that uses radiation to view internal organs not normally visible on X-ray images
Term

Screening and Diagnosing Cancer:

 

Radiotherapy

Definition
use of radiation to kill cancerous cells
Term

Screening and Diagnosing Cancer:

 

Chemotherapy

Definition
use of drugs to kill cancerous cells
Term

Screening and Diagnosing Cancer:

 

PSA test

Definition
Prostate-specific antigen that causes prostate cancer
Term

Screening and Diagnosing Cancer:

 

Mammogram

Definition
detects 80-90% of breast cancer cases
Term

Screening and Diagnosing Cancer:

 

Skin Cancer

Definition
Biopsy of leison
Term
Cancer in Men
Definition

Prostate

Lung

Colon

Leukemia

Pancreas

Term
Cancer in Woman
Definition

Lung

Breast

Colon

Ovary

Uterine Corpus

Term
ABCD's of Moles
Definition

Asymmetry

 

Border irregularity

 

Color

 

Diameter

Term

Definition:

 

Cardiovascular Disease (CVD)

Definition
disease of the heart and blood vessels
Term
Types of Cardiovascular Diseases
Definition

coronary heart disease

stroke

other cardiovascular diseases

hypertensive heart disease

inflammatory heart disease

rheumatic heart disease

Term

Definition:

 

Atherosclerosis

Definition
condition characterized by deposits of fatty substances (plaque) on the inner lining of an artery
Term

Definition:


Plaque

Definition
Buildup of deposits in the arteries. as plaque accumulates, vessel walls become narrower and eventually block blood flow or cause rupture
Term
Role of Cholesterol and high fat diet in CVD
Definition

Diets high in saturated fat and trans fat are known to raise cholesterol levels

 

Send the body's blood-clotting system into high gear

 

Make blood more viscous

 

Increasing risk of heart attack or stroke

Term

Definition:


High Density Lipoprotein (HDL)

Definition

Good cholesterol; removes cholesterol from artery walls

 

Serving as Protector

Term

Definition:


Low Density Lipoproteins (LDL)

Definition
Bad cholesterol; Builds up cholesterol on artery walls
Term

Definition:


Total Cholesterol Levels (TCL)

Definition
Measures the total level of fats in the blood, including LDL, HDL, and VLDL cholesterol
Term
Risk factors Can Not control for Cardiovascular Disease
Definition

Race and Ethnicity

Heredity

Age

Gender

c-reactive protein

Homocysteine

Term

 

Definition:


Myocardial Infraction (M.I)

 

Definition

Heart Attack

 

a blockage of normal blood supply to an area in the heart

Term
Risk Factors Can control for Cardiovascular Disease
Definition

avoid tobacco

cut back on saturated fats

maintain healthy weight

exercise regularly

control diabetes and blood pressure

manage stress

Term

Treating CVD:

 

Angioplasty

Definition
uses of a balloon to open the artery to allow blood to flow more freely
Term

Treating CVD:

 

Stent

Definition
a mesh-like tube that can be used to open up artery
Term

Treating CVD:

 

TPA

Definition
Clot-busting drug that can dissolve blood clots
Term

Treating CVD:

 

Defibrillation

Definition
Process where an electronic device gives an electric shock to the heart to restore normal rhythmic contractions to the heart
Term

Definition:

 

Coronary By-Pass (CABG)

Definition
A blood vessel is taken from another site in the patients body and implanted to "bypass" blocked coronary arteries
Term
List of Cholesterol Lowering Drugs
Definition

Statins:remove cholesterol aggregation from arteries. 

 

Fibrates:increase HDL levels


Bile acid sequestrants: reduce LDL levels


Vitamin B 3

Term
Symptoms of Heart Attack in Men
Definition

Chest Pain, pain in shoulder, arm, jaw or back

Indigestion 

Shortness of breath

Sweating

Dizziness, nausea, anxiety and denial

Term
Symptoms of Heart Attack in Women
Definition

Trouble sleeping

Pressure and burning instead of crushing

Anxiety and fatigue

Cold Sweat and dizziness

Shortness of breath

 

Term
Symptoms of a Stroke
Definition

Numbness of face, arm, leg usually on one side of body

confusion, trouble speaking or understanding speech

trouble seeing out of both eyes

dizziness

severe headache

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