Shared Flashcard Set

Details

PFW Final
N/A
44
Fitness
Undergraduate 1
11/26/2013

Additional Fitness Flashcards

 


 

Cards

Term
What are the 4 personality types?
Definition
Types A,B, and D
Term
Describe the Type A personality.
Definition
Time urgency, impatient, competitive, ambitious, constant pressure, high levels of stress
Term
Describe the Type B personality.
Definition
Relaxed, casual, patient, speak more softly, deal more effectively with stressful situations
Term
Describe the Type D personality
Definition
"Distressed personality," negative emotions, depressed, anxiuos, insecure, distant
Term
What is stress?
Definition
The nonspecific resopnse of the body to any demand made upon it; the response of the body to any tupe of change or challenge and to any new, threatening, or exciting situation.
Term
List and describe the three stages of the stress response cycle:
Definition

Alarm reaction/Fight-or-flight response stage

Body prepares to cope with a stresson; warning signal that a stressor is present; rapid, intense, short-lived, comes in handy when there is a true emergency

Resistance stage

Body actively resists and attempts to cope with the stressor and to regain normal balance; body eventually wears out

Exhaustion stage

Adaptation energy is exhausted and signs of fight-or-flight reappear; immunity/organ systems begin to break down; disease or death can occur; this point is not usually reached

Term
What are some examples of relaxation techniques?
Definition
Meditation, autogenic training and imagery, progressive reaction, abdominal breathing, hatha yoga, massage, biofeedback training
Term
What are the six nutrients?
Definition
carbohydrates, proteins, fats, vitamins, minerals, water
Term
List the functions and sources of carbohydrates:
Definition

Function: mahor source of energy for the body

Sources: plants, sugars (soft drinks, baked goods, fruit drinks, dairy desserts, candy), and starches (potatoes, rics, whole grains, beans, and vegetables

Term

List the functions and sources of proteins:

 

Definition

Functions: build and repair tissue, maintain chemical balance, regulate the formation of hormones, antibodies, and enzymes, possible source of energy

Sources: meat, poultry, fish, eggs, milk products, legumes, whole grains, pastas, rice, and seeds

Term
List the functions and sources of fats:
Definition

Functions: add texture/flavor to food, satisfies the appetite, necessary for growth and health sking, transport fat-soluble vitamins in the body, hormone regulation, efficient way to store energy

Sources: red meat, cheese, whole milk, hot dogs, lunch meats, plant foods

Term
List the functions and sources of vitamins:
Definition

Functions: necessary to initiate the body's complex metabolic functions

Sources: diverse food supply

Term
List the functions and sources of minerals:
Definition

Functions: critical to many enzyme functions in the body

Sources: milk (calcium), lean meats, poultry, fish, fortified cereals and grains, green vegetables, beans, peas, nuts (iron), breads/rolls, deli meats, pizza, poultry, soups, sandwiches, pasta, cheese, processed snacks (sodium)

Term
List the functions and sources of water:
Definition

Functions: serves as medium in which the other nutrients are transported, rids body of wastes, aids in metabolizing stored fat, helps control body temperature

Sources: drinking water, apples, lettuce, melons, potatoes, soups, tomatos, fruit juices, etc.

Term
What are the USDA guidelines? (including recommended daily amounts)
Definition

Focus on consuming nutrient-dense foods and beverages & maintain caloric balance ober time to achieve and sustain a healthy weight

Daily recommendations:

Vegetables: 2.5 cups

Fruits: 2 cups

Grains: 6 ounces

Dairy: 3 cups

Protein: 5.5 ounces

Term
How do you read a food label?
Definition
Check the serving size, watch for hidden sugars, check fat content to avoid saturated and trans fats, select whole wheat when possible, look for fortified foods, avoid enriched foods
Term
What are some lifetime weight management techniques?
Definition
Food management (recognize portion distortion, avoid mindless eating, understand the temptations in America) emotional management (delay 10 minutes before eating, distract yourself, distance yourself from food, substitute smaller portion or healthier food for craving), and exercise management
Term
What is BMI and what is the equation to calculate it?
Definition

Body mass index (BMI) is a method of classifying overweight and obesity based on high and weight and has been universally adopted by health professionals to determine healthy weights and risky weights.

 

weight in pounds

  BMI =    ______________      x 703

  (height in inches)²

Term
What is the waist-to-hip ratio and how is it factored? What are the risk levels for men and women?
Definition
  • The waist-to-hip ratio can be used to assess the risk of chronic disease
  •  Equation = inches around waist/inches around hips
  • Men with 0.95 or greater and women with 0.80 or higher are at greater risk

 

 

Term
Explain apple vs. pear.
Definition
  • Apple-shape obesity is fat primarily distributed in the abdominal area and is linked to an increased risk of coronary heart disease, hypertension, high colesterol, type 2 diabetes, and several forms of cancer. (more commen in men)
  • Pear-shaped obesity is fat distributed around the hips, buttocks, and thighs and does not present great risk. (more commen in women)
Term
List the different types of eating disorders:
Definition
  • Bulemia nervosa
  • Anorexia nervosa
  • Binge eating disorder
  • Eating Disorders Not Otherwise Specified (EDNOS)
Term
What is the definition of cancer?
Definition
A group of over 100 different diseases characterized by abnormal cell growth and replication.
Term
What is a benign tumor?
Definition

They usually resemble surrounding tissue, remain localized, and spread by expansion - they do not spread to other parts of the body

  • They can be removed by surgery and are usually nonthreatening and seldon cause death.
Term
What is a malignant tumor?
Definition

They are cancerous, differ from surrounding tissue, and tend to spread through metastasis.

  • They have lethal potential because they invade and destroy normal tissues and spread to other parts of the body.
Term
What happens during metastasis?
Definition
Cells break away from the primary tumor and migrate to other tissues through the lymph or blood system and continue to grow
Term
What are the risk factors for developing cancer?
Definition
  • Primary risk factors

Tobacco use, sun overexposure, poor diet, inactivity, obesity 

  • Secondary risk factors

Exposure to some viral infections, radiation, workplace hazards, and certain chemicals

Term
What is the ABCDE test for malignant melanoma?
Definition

Assymetry - one half doesn't match the other

Border - edges are ragged or irregular in outline

Color - color is uneven (black, brown, tan, white, gray, red, pink, blue)

Diameter - change in size (usually increase)

Evolving - growing or changing in shape, size color, or elevation

Term
What does the acronym CAUTION stand for in early detection of cancer?
Definition

Change in bowel or bladder habits

A sore that does not heal

Unusual bleeding or discharge

Thickening or lump in the breasts or elsewhere

Indigestion or difficulty swallowing

Obvious change in a wart or mole

Nagging cough or hoarseness

Term
What are the effects of alcohol?
Definition
Brain damage, damage to nerve endings, depresses the immune system, gastritis, pancreatitis, anxiety, malnutrition, liver failure, cirrhosis, and increased risk of cancer
Term
What are the absorption factors of alcohol?
Definition

Body weight - smaller people affected more quickly

Gender - women can get drunk faster than men

Food intake - full stomach slows absorption of alcohol

Beverage imbibed - carbonated drinks absorbed faster

Speed of consumption - gulping/chugging increases absorption

Term
What are the levels of alcohol consumption?
Definition

Low-risk alcohol use = drinking no more than one drink per day for women and no more than two drinks per day for men

High-risk alcohol use = drinking more than the guidelines for low-risk alcohol use suggest

Binge drinking = five drinks for a man and four drinks for a woman in about 2 hours

Term
What are the critical signs of alcohol poisoning?
Definition
  • mental confusion, stupor, coma, can't be roused
  • vomiting
  • seizures
  • slow breathing
  • irregular breathing
  • hypothermia, bluish skin color, paleness
Term
What should you do if you suspect alcohol poisoning?
Definition
  • know the warning signs
  • don't wait for all the symptoms to be present
  • be aware that a person who's passed out may die
  • call 911 if there is any suspicion of alcohol overdose
Term
What are the health risks of cigarette smoking?
Definition
Damages the inner surface of coronary arteries, irritates lung tissues, promotes chronic bronchitits and emphysema, development of cancer, and decreases life expectancy.
Term
What are some prevention methods for STDs?
Definition
Abstinence, communicate assertively about sexual feelings, choose lower-risk sexual activities, separate alcohol and drugs from sex, use latex condoms, limit your number of partners, do not have sex with someone who has several partners or with prostitutes, immunize for hpv and hepatitis B, observe a partner discretely for discharge, and have an STD checkup.
Term
What are the curable STDs?
Definition
Chlamydia, gonorrhea, syphilis
Term
What are the incurable STDs?
Definition
Genital herpes, genital warts, hepatitis B, and AIDS
Term
What are the syptoms of HIV/AIDS?
Definition

HIV: flulike or no symptoms

AIDS: night sweats, pneumonia, fatigue, swollen lymph nodes, frequent infections, other syptoms of immunodeficiency

Term
What are the symptoms of chlamydia?
Definition
Vaginal or penile discharge, pain or burning during urination, women may be asymptomatic
Term
What are the symptoms of genital herpes?
Definition
Painful genital blisters that break open and scab over; may be internal or asymptomatic
Term
What are the symptoms of gonorrhea?
Definition
Vaginal or penile discharge, pain or burning during urination; women may be asymptomatic
Term
What are the symptoms of hepatitis B?
Definition
Fatigue, jaundice, nausea, loss of apetite, dark or brownish urine, abdominal pain
Term
What are the symptoms of HPV?
Definition
Genital warts, cervical cancer, or no symptoms in men; increased risk of penile cancer in men; body may clear infection over time
Term
What are the 5 C's for coping with stress?
Definition
control, commitment, challenge, choices in lifestyle, and connectedness
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