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Fitness and Wellness CH 7 - Maintaining Health/Prevent CHD
From Focus on Fitness and Wellness, NC State PE100
126
Fitness
Undergraduate 3
08/03/2011

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Cards

Term
Adults should get 45% to 65% of their calories from..
Definition
Carbs
Term
Adults should get 20% to 35% of their calories from..
Definition
Fat
Term
Adults should get 10% to 35% of their calories from..
Definition
Protein
Term
To maintain cardiovascular health, one should achieve a total of at least ___ ______ of moderately intense physical activity each day
Definition
One Hour
Term
Should comprise no more than 25% of total calories consumed
Definition
Added Sugars
Term
Incorporated into foods and beverages during production
Definition
Added Sugars
Term
Major sources include soft drinks, fruit drinks, pastries, candy, and other sweets
Definition
Added Sugars
Term
RDA for Total Fiber for men under 50
Definition
Men Under 50: 38 grams of fiber
Term
RDA for Total Fiber for Women under 50
Definition
Women Under 50: 25 grams
Term
RDA for Total Fiber for Men over 50
Definition
Men Over 50: 30 grams of fiber
Term
RDA for Total Fiber for Women over 50
Definition
Women over 50: 21 grams of fiber
Term
Maintained by consuming the same number of calories you expend each day
Definition
Body Weight
Term
BMR stands for
Definition
Basal Metabolic Rate
Term
Broken down into three difference components: BMR, food digestion, and physical activity
Definition
Calorie expenditure
Term
TEE stands for
Definition
Total Energy Expenditure
Term
Accounts for 55-75% of TEE each day
Definition
BMR
Term
The amount of energy required to maintain the function of vital organs at rest
Definition
BMR
Term
Most affected by muscle mass
Definition
BMR
Term
As we age, this decreases due to decreases in muscle mass
Definition
BMR
Term
The digestion of food requires energy and makes up __% to __% of TEE
Definition
5% to 15%
Term
Physical activity accounts for __% to __% of TEE each day
Definition
10% to 40%
Term
Results in a temporary increase in BMR
Definition
exercise
Term
Can be determined by indirect calorimetry in a lab setting by measuring the amount of carbon dioxide you expend
Definition
BMR
Term
You can estimate your activity level or calculate your energy expenditure by using activity ____ values
Definition
activity MET values
Term
When individuals return to their normal diet habits after experimenting with a new diet which results in gaining back the weight lost
Definition
Weight Cycling
Term
Three Uncontrollable Risk Factors for CHD
Definition
age, sex, genetics
Term
CHD stands for
Definition
Coronary Heart Disease
Term
Half of heart attacks occur in people ___ or older
Definition
65
Term
More likely to develop CHD before age 40
Definition
Men
Term
Cigarette Smoking is a..
Definition
Controllable CHD Risk Factor
Term
High Cholesterol is a..
Definition
Controllable CHD Risk Factor
Term
High Blood Pressure is a..
Definition
Controllable CHD Risk Factor
Term
Physical Inactivity is a..
Definition
Controllable CHD Risk Factor
Term
Obesity is a..
Definition
Controllable CHD Risk Factor
Term
Diabetes is a..
Definition
Controllable CHD Risk Factor
Term
Stress is a..
Definition
Secondary CHD Risk Factor
Term
Alcohol Consumption is a..
Definition
Secondary CHD Risk Factor
Term
Diet and Nutrition are a..
Definition
Secondary CHD Risk Factor
Term
Age is a..
Definition
Uncontrollable CHD Risk Factor
Term
Sex is a..
Definition
Uncontrollable CHD Risk Factor
Term
Heredity is a..
Definition
Uncontrollable CHD Risk Factor
Term
Increases heart rate and blood pressure while restricting blood flow
Definition
Cigarette Smoking
Term
Makes it easy for fatty deposits to form on arterial walls, increasing the chance that blockage may occur
Definition
Cigarette Smoking
Term
Considered the most harmful of the preventable risk factors associated with chronic illness and premature death
Definition
Cigarette Smoking
Term
Responsible for one of every five deaths annually in the United States
Definition
Cigarette Smoking
Term
Contributes to approx 430,000 premature deaths from cardiovascular and pulmonary diseases as well as cancer-related deaths
Definition
Cigarette Smoking
Term
A fatty, wax-like substance that circulates through the bloodstream and is necessary for proper functioning of the body
Definition
Cholesterol
Term
Obtained two ways: from the liver which manufactures it and from the foods we eat
Definition
Cholesterol
Term
Levels vary depending on diet, age, gender, heredity and other factors
Definition
Cholesterol
Term
Carried in protein-lipid packages called lipoproteins
Definition
Cholesterol
Term
Shuttles cholesterol from the liver to the organs that require it
Definition
LDL
Term
Known as "bad cholesterol" because if there is more than the body can use, the excess is deposited in the blood vessels
Definition
LDL
Term
When it accumulates, it can blow arteries and cause heart attacks and strokes
Definition
LDL
Term
Shuttles unused cholesterol back to the liver for recycling
Definition
HDL
Term
Those with a cholesterol level below ___ mg/dl are considered at low risk for developing CHD
Definition
200 mg/ld
Term
High ____ levels are associated with a high risk for CHD
Definition
High LDL levels
Term
Low ____ levels levels are associated with a high risk for CHD
Definition
Low HDL levels
Term
A high ____ level seems to offer protection from CHD even in cases where the total cholesterol is high
Definition
a high HDL level
Term
The ratio of total cholesterol to ___ is considered one of the best indicators predicting cardiovascular disease
Definition
HDL
Term
Occurs when too much force or pressure is exerted against the wall of the arteries
Definition
High Blood Pressure
Term
If high, your heart has to work harder to push the blood throughout your system
Definition
Blood Pressure
Term
May scar and harden arteries if increased
Definition
Blood Pressure
Term
A systolic blood pressure over ___mm HG is considered high
Definition
140mm Hg
Term
A diastolic pressure over ___mm Hg is considered high
Definition
90mm Hg
Term
Controlled by regular aerobic exercise, weight control, smoking cessation, and a low-fat, low-salt diet
Definition
Blood Pressure
Term
Can help negate other primary and secondary risk factors for CHD suck as high cholesterol, high blood pressure, obesity, diabetes, and stress
Definition
Aerobic Exercise
Term
Obese individuals make up over __% of the American Adult Population
Definition
30%
Term
Individuals are considered obese if they have a BMI over ____
Definition
30
Term
A disease characterized by high blood sugar (glucose) levels
Definition
Diabetes
Term
Over ___% of diabetics die from some form of cardiovascular disease
Definition
80%
Term
Diabetics have trouble metabolizing ____
Definition
Fat
Term
In this type of Diabetes no insulin is produced and must be injected daily
Definition
Type 1 Diabetes
Term
This type of Diabetes occurs early in life
Definition
Type 1 Diabetes
Term
This type of Diabetes occurs most often in middle-aged, overweight, sedentary adults or youth
Definition
Type 2 Diabetes
Term
Excessive weight is a factor of this type of Diabetes because it increases cellular resistance to insulin
Definition
Type 2 Diabetes
Term
Decreases insulin resistance
Definition
Exercise
Term
This type of Diabetes makes up approx 90% of all individuals diagnosed with Diabetes
Definition
Type 2 Diabetes
Term
Has numerous long-range complications, which primarily involve degenerative disorders of blood vessels and nerves
Definition
Diabetes
Term
Excessive _____ can increase a person's chance of developing CHD
Definition
Stress
Term
Places a constant strain on the cardiovascular system, which can lead to CHD
Definition
Stress
Term
Increases both the cholesterol in the blood as well as blood pressure
Definition
Stress
Term
Positively correlated to an increase in blood pressure and can even lead to stroke or heart failure
Definition
Alcohol Consumption
Term
To reduce the risk of chronic disease in adulthood, participate in at least ___ minutes of moderate-intensity physical activity on most days of the week
Definition
30 minutes
Term
To help manage body weight and prevent gradual, unhealthy body weight gain participate in approx ___ minutres of moderate to vigorous activity on most days of the week
Definition
60 minutes
Term
To sustain weight loss in adulthood, engage in at least ___ to ___ minutes of daily moderate-intensity physical activity
Definition
60 to 90 minutes
Term
Desirable Total Cholesterol Levels are <___mg/dl
Definition
<200mg/dl
Term
Borderline Total Cholesterol Levels are ___ to ___ mg/dl
Definition
200 to 239 mg/dl
Term
High Total Cholesterol Levels are >___mg/dl
Definition
>240 mg/dl
Term
Optimal LDL Cholesterol Levels are <___ mg/dl
Definition
<100 mg/dl
Term
Near optimal/above optimal LDL Cholesterol Levels are ___ to ____ mg/dl
Definition
100 to 129 mg/dl
Term
Borderline High LDL Cholesterol Levels are ___ to ___ mg/dl
Definition
130 to 159 mg/dl
Term
High LDL Cholesterol Levels are ___ to ___ mg/dl
Definition
160 to 189 mg/dl
Term
Very High LDL Cholesterol Levels are >____ mg/dl
Definition
>190 mg/dl
Term
Increased Risk HDL Cholesterol Levels are ___ mg/dl
Definition
40 mg/dl
Term
Heart protective HDL Cholesterol Levels are ____ mg/dl
Definition
60 mg/dl
Term
Normal Triglyceride Levels are ____ mg/dl
Definition
150 mg/dl
Term
Borderline High Triglyceride Levels are ___ to ___ mg/dl
Definition
150 to 199 mg/dl
Term
High Triglyceride Levels are ___ to ____ mg/dl
Definition
200 to 499 mg/dl
Term
Very high Triglyceride Levels are >___mg/dl
Definition
>500 mg/dl
Term
Optimal Systolic Blood Pressure Levels are ___ to ___ mm Hg
Definition
120 to 129 mm Hg
Term
High Normal Systolic Blood Pressure Levels are ___ to ___ mm Hg
Definition
130 to 139 mm Hg
Term
Stage 1 Hypertension Systolic Blood Pressure Levels are ___ to ___ mm Hg
Definition
140 to 159 mm Hg
Term
Stage 2 Hypertension Systolic Blood Pressure Levels are ___ to ___ mm Hg
Definition
160 to 179 mm Hg
Term
Stage 3 Hypertension Systolic Blood Pressure Levels are ___ to ___ mm Hg
Definition
180 to 209 mm Hg
Term
Stage 4 Hypertension Systolic Blood Pressure Levels are >___ mm Hg
Definition
>210 mm Hg
Term
Stage 1 Hypertension Diastolic Blood Pressure Levels are ___ to ___ mm Hg
Definition
90 to 99 mm Hg
Term
Stage 2 Hypertension Diastolic Blood Pressure Levels are ___ to ___ mm Hg
Definition
100 to 109 mm Hg
Term
Stage 3 Hypertension Diastolic Blood Pressure Levels are ___ to ___ mm Hg
Definition
110 to 119 mm Hg
Term
Stage 2 Hypertension Diastolic Blood Pressure Levels are >___ mm Hg
Definition
>120 mm Hg
Term
Optimal Diastolic Blood Pressure Levels are ___ to ___ mm Hg
Definition
80 to 84 mm Hg
Term
High Normal Diastolic Blood Pressure Levels are ___ to ___ mm Hg
Definition
85 to 89 mm Hg
Term
Determined by your level of physical activity, your state of health and whether you need to lose weight, maintain weight, or gain weight
Definition
Calories needed per day
Term
Recommended Calories needed per day for Men
Definition
2,500 calories
Term
Recommended Calories needed per day for Women
Definition
2,000 calories
Term
Average Recommended Calories needed per day is between _____ and ______
Definition
1,700 to 2,200 calories
Term
Less than _____ calories per day will put a serious strain on your health and nutritional needs
Definition
1500 calories
Term
Describes the percentages of fat, bone, and muscle in the body
Definition
Body Composition
Term
HLE stands for
Definition
Healthy Life Expectancy
Term
Number of years a person is expected to live in good health
Definition
HLE or Healthy Life Expectancy
Term
Three Components of Body Build
Definition
Type, Size, Composition
Term
Refers to a persons heigh and weight
Definition
Body Size
Term
Most commonly measured by using a set of measurement calipers to measure the thickness of subcutaneous fat in multiple places on the body
Definition
Body Composition
Term
Describes the mass of the body
Definition
Body Weight
Term
Two people at the same heigh and same weight may look different due to a different _____ _________
Definition
Body Composition
Term
Can be measured by using BIA or bioelectrical impedance analysis
Definition
Body Composition
Term
A method of measuring Body Composition which uses the resistance of electrical flow through the body to estimate body fat
Definition
BIA or Bioelectrical Impedance Analysis
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