Shared Flashcard Set

Details

PFW Spring Final Review
Chapters 10, 11, 12, 13, 14 and 15
59
Fitness
Undergraduate 2
04/26/2011

Additional Fitness Flashcards

 


 

Cards

Term
Stress
Definition
The non-specific response of the body to any demand made upon it.
Term
Stressor
Definition
Any factor causing stress (examples: illness, accidents, etc.)
Term
Stress Response
Definition
The adaptation (or reaction) to stress. Previously known as General Adaptation Syndrome(GAS).
Term
Flight-or-Flight Response (Alarm Reaction Stage)
Definition
The body prepares to cope with the stressor and decides to flee or fight the stressor.
Term
Stage of Resistance
Definition
The body actively resisits and attempts to cope with the stressor. Eventually, the body will lose the ability to keep up and wears out.
Term
Stage of Exhaustion
Definition
Flight-or-Fight reappear. Immunity breaks down.
Term
Eustress
Definition
Happy and pleasant feelings (ex. holidays, getting married, etc.)
Term
Distress
Definition
Unpleasant or harmful stress (flunking an exam, breakup, etc.)
Term
Optimal Stress
Definition
A point at which eustress and distress are instense enought to motivate and physically prepare us to perform optimally.
Term
Daily Hassles
Definition
The events or interactions in your daily life that you find bothersome, annoying, or negative in some way.
Term
Daily Uplifts
Definition
Postivie evants that make us feel good. (Friday, paydays, shopping, etc.)
Term
How can daily hassles and daily uplifts affect the body?
Definition
An appropriate balance between halssles and uplifts is the important ingredient in your overall health and well-being.
Term
Control - Coping Skill
Definition
Thinking ahead, planing, and making lists of things that need to be done.
Term
Commitment - Coping Skill
Definition
Having a meaningful involvement in life. Has a sense of purpose.
Term
Challenge - Coping Skills
Definition
See's life change as a potential opportunity and a challenge rather than a threat.
Term
Choices in Lifestyle - Coping Skills
Definition
Making lifestyle choices that enhance health and reduce stress. Reduce caffieine, nicotine, alcohol, sugar.. incorporate relaxation.
Term
Connectedness - Coping Skill
Definition
Developing a network of social support that includes helping and being helped by others.
Term
Physiology of Relaxation Response
Definition
Decreased oxygen consumption, increased alpha brain waves, reduced blood lactates, decreased anxiety, slowed rate of aging, decrease in blood pressure, reduced heart rate, decreased muscle tension, increased blood flow to arms and legs, improved quality of sleep.
Term
Five Strategies for Managing Stress
Definition

Exercise, Relaxation, Lifestyle Change, Reframing (reinterpreting a situation in a postitive manner), Laughter/Humor, and Creating a Memory Bank.

 

Term
Jacobson's Progressive Relaxation
Definition
Emphasizes the relaxation of voluntary skeltal muscles progressing from one muscle to another.
Term
Major Nutrients--Purpose,cal/gram,% of daily need
Definition

Carbohydrates (energy; 4/g; 45-65%),

Fats (adds texture and flavor; 9/g; 20-35%), Proteins (build and repair tissue; 4/g; 10-35%), Vitamins (initate body's metabolism),

Minerals (enzyme functions), 

Water (serves as transportation for nutrients)

Term
How much cholesterol should a person have daily?
Definition
300mg
Term
Which food has Omega-3?
Definition
Salmon
Term
Which oil is the most healthy out of other options?
Definition
Olive oil
Term
What diesease does too much sodium cause?
Definition
Hypertenstion
Term
How much sodium should a person have daily?
Definition
1500mg daily
Term
What three things are fast food high in?
Definition
Fat, Sodium and Calories
Term
Why is insoluble fiber good?
Definition

It absorbs water as it passes through digestive tract and increases fecal bulk.

 

Wheat

Term
What is cholesterol?
Definition
If fat-like substance found in animal tissue. Limit to 300mg/day. Too much will lead to atherosclerosis.
Term
What are satruated fats?
Definition

Are primarily in foods of animal orgin. Contain cholesterol. Too much can lead to heart disease and stroke. 

 

Term
What are monounsaturated fats?
Definition

Come from plant foods. decrease total LDL choleesteral and raise HDLs. 

 

Olive oil, peanut oil, canola oil, most nuts. 

Term
What are polyunsaturated fats?
Definition

Come from plant foods and are a healthier fat to consume. 

 

Corn, soybeans, sunflower oils, mayo, margarine, salad dressings. 

Term
What are trans fats?
Definition

Linked to cornary artery disease and some cancers. Raise "bad" LDL cholesterol and lower "good" HDL cholesterol in the blood. 

 

Deep fried foods. 

Term
Antioxidants
Definition

Are compounds that come to the aid of every cell in the body.

 

apples, green tea, white wine, dark chocolate

Term
When reading a food label, how do you know which ingredient has the most content in the food?
Definition
It is the first one on the label.
Term
What are the six health conditions associated with obesity?
Definition
Heart disease, cancer, stroke, type 2 diabetes, atherosclerosis, cardiovascular disease.
Term
What can fat distrubuted in the abdominal area (apple-shaped obesity) be linked to?
Definition
Increased risk of coronary heart disease, hypertension, high cholesterol, type 2 diabetes, cancer
Term
What can fat distributed in the lower extremetes (around hips, buttocks, and thighs--pear shaped obesity) do to health?
Definition
Does not present a great risk. 
Term
How can you calculate the waist-to-hip ratio and describe what the numbers mean.
Definition
Divide the smalles part of the waist circumfrence by the biggest part of the hip circumfrence. A woman <0.80 and men <0.95 is at risk. 
Term
How does the energy balance factor to obesity? 
Definition
Energy input (calories consumed) must equal to engery output (calories expended) for body weight to remain constant. 
Term
What are the three major components of effective lifetime weight management?
Definition
Food management, emotional management, excercise management 
Term
What's the differece between bulimia nervosa and anorexia nervosa?
Definition

Bulimia Nervosa- binge and purge

Anorexia Nervosa- self-inflicted starvation

Term
Where does cancer rate in overall death statistics?
Definition
Number 2 leading cause of death
Term
What are the four guidlines for preventing sun overexposure? 
Definition
Avoid proglonged exposure, plan activieties for early morning or late evening, apply sunscrean, avoid tanning.
Term
What are the major controllable risk factors for cancer? 
Definition
Don't smoke or chew tobacco, limit sun exposure, eat more plant foods, be physically active, and maintain a healthy weight
Term
What is the ABCDE test for malignant melanoma?
Definition
Asymmetry, Border, Color, Diameter, Evolving 
Term
What are the five factors that affect alcohol absorption?
Definition
Body weight, gender, food intake, beverage type, speed of consumption
Term
Define binge drinking
Definition
<0.08 BAC, five drinks for a man, four drinks for a woman in about 2 hours. 
Term
What BAC is a person legally drunk? 
Definition
0.08
Term
What are the harmful effects of alcohol?
Definition

Brain damage (speeds death of brain cells), damage nerve endings, weakens bones,

depress immune system, gastritis, pancreatitis, anxiety, delirium tremens (DTs),

malnutrition, liver failure, increased risk of cancer,

Term
What is fetal alcohol syndrome?
Definition
A condition acquired by the unborn fetus and caused by the mother drinking during pregnancy. 
Term

What are the health hazards related to passive smoking (secondhand smoke)?

 

Definition
Lung cancer, heart disease, strokes, worsens medical conditions.
Term
What are the symptoms of AIDS?
Definition
night sweats, pneumonia, fatigue, swollen lymph nodes, frequent infections, immunodeficiency 
Term
What are the most common curable STDs?
Definition

Bacterial vaginosis, chancroid, Chlamydia, gonorrhea, HPV, pubic lice, scabies,

syphilis, trichomonas

Term
What are the most common incurable STDs?
Definition
AIDS, Genital herpes, Hepatitis B
Term
What are four ways that HIV is transmitted? 
Definition

Sex, sharing of needles,

pregnant mothers pass to new-born children,

transfusion of blood (rare)

Term
What is the latency period for AIDS?
Definition
10-12 years
Term
Waht can be done to decrease the likelyhood of getting an STD?
Definition

Abstinence, chose low-risk sexual activities, safe sex

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