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87 Cards in this Set
- Front
- Back
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People who are physically active tend to have better: |
mental health |
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Physical activity has been shown to be effective in treating people who report symptoms of: |
anxiety, depression, stress |
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State of successful performance of mental function, resulting in productive activities, fulfilling relationships with other people, and the ability to adapt to change and to cope with adversity |
Mental Health |
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Understanding our emotions and coping with changes that arise in everyday life |
Emotional Health |
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Holistic health emphasizes |
mind-body unity |
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-"In a sound mind is a sound body" -A healthy and fit body is positively associated with increased mental and emotional wellness |
Mens sana in copore sana |
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Bodily symptoms caused by mental or emotional disturbance |
Psychosomatic disease |
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-Encompasses all diagnosable disorders -Quantified by changes in our thinking, mood, or behavior that lead to impaired functioning |
Mental Illness |
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Inflated worry and tension that sets off the fight-or-flight response |
Anxiety
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Mental disorder mainly noted by alterations in mood |
Depression |
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-Places mental and physical demands upon us -Can lead to feelings of anxiety and depression |
Stress |
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good or helpful stress |
Eustress |
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bad or harmful stress |
Distress |
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-Describes the body's response to stress and the adaptability of the body to maintain homeostasis |
(GAS) General Adaptation Syndrome |
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Anything that disturbs the body's homeostasis -Do not actually create the body's response -Individual's reaction to the stressor -Triggered by our perception of a danger |
Stressor |
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Some _______ is needed for optimum performance |
Stress |
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-U-shaped function between stress and performance -Theorizes how health and performance are affected |
Yerkes-Dodson Law |
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1. Boredom 2. Fatigue 3. Frustration 4. Dissatisfaction |
Understimulation |
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1. Creativity 2. Rational problem solving 3. Progress 4. Change 5. Satisfaction |
Optimal stimulation |
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1. Ineffective problem solving 2. Exhaustion 3. Illness 4. Low self-esteem |
Overstimulation |
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Signs/Symptoms of Unsuccessful Coping -Smoking -Alcohol Abuse -Drug Abuse -Violent Behavior
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Harmful Behavior |
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Signs/Symptoms of Unsuccessful Coping -Anxiety -Panic -Depression -Anger |
Psychological Symptoms |
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Signs/Symptoms of Unsuccessful Coping -Headache -Hypertension -Diarrhea -Ulcer -Increased susceptibility to infections |
Physiological Symptoms |
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Alarm - (acute, short-term, intense response) Resistance - (chronic, long-term, less-intense response) Exhaustion - (body no longer able to resist stressor) |
Three Phases of the GAS |
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-Neural and Neuroendocrine Pathways -Hypothalamus-Pituitary-Adrenal-Corticoid Pathway -Adaptation energy depleted |
Three Major Physiological Pathways |
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Acute, Short-term, intense response
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Alarm |
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Chronic, long-term, less-intense response |
Resistance |
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Body no longer able to resist stressor |
Exhaustion |
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-Immediate response to stressor -Triggered by any threat to our physical or emotional well-being -Fight-or-flight response ---Sympathetic nervous system ---Prepares the body for intense physical activity |
Alarm Reaction - understanding stress |
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-After the arm reaction, this stage occurs if the stressor is not completely removed or coped with properly -The body mobilizes energy like in the alarm stage but a less intense level and over a long period of time -The Hypothalamic-Pituitary-Adrenal-Cortical Pathway is activated |
Stage of Resistance - understanding stress |
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-Body's resources become depleted and fatigued -Prolonged exposure to a stressor can cause the body organs to become weakened and increase the susceptibility to illness |
Stage of exhaustion - understanding stress |
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-Keep yourself at a level of stimulation that is healthy and enjoyable |
Stress Management |
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-"Control your circumstances" approach -Avoid stressor in the first place -Control as many environmental circumstances as you can |
Environmental engineering - stress management |
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-"Mind-over-matter" -Mind and body are inseparable -Reduces the intensity of our responses to stressors -Stress resistance -Make it more tolerable and reduce its intensity -Change how you view stress |
Mind engineering - Stress managment |
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-"inoculate" yourself against stress by learning to resist its harmful effects |
Stress resistance |
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-"Stress-fit" -Easier to deal with the stress response when your body is healthy from regular physical activity -Expending excess energy and biochemicals -Physiological reactivity |
Physical engineering - Stress Management |
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-Cognitive Behavioral Theory -Social Interaction Theory -Distraction Theory -Endorphin hypothesis -Thermogenic hypothesis
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Benefits of Physical Activity |
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-As a person engages in physical activity and experiences bodily changes, self-efficacy increases |
Cognitive Behavioral Theory |
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-Physical activities done with friends and colleagues, or in social settings, can improve mental health |
Social Interaction Theory
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-Physical activity provides a distraction, or time-out, from the daily worries of a stressful society -Physical activity provides an opportunity for introspective thinking that can stimulate creativity in problem solving |
Distraction Theory |
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-Endorphins - body chemicals responsible for enhancing euphoria and providing pain relief -Neurochemical reaction has been shown to increase after 20 minutes of physical acitivity |
Endorphin Hypothesis |
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-Body temperature rises during physical activity -Warming effect reduces muscle tension |
Thermogenic Hypothesis |
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-Deep Breathing -Visualization -Progressive Muscle Relaxation
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Quick Relaxation Techniques |
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-Countermeasure to stress -Slow down breathing and increase the volume of air inhaled -Provide extra oxygen to the blood |
Deep Breathing |
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-Using your imagination to reduce stress -Focusing on a peaceful thought, a goal you want to attain, or create a picture in your mind -Use as many senses as you can |
Visualization |
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-Creating an awareness of the difference between muscular tension and a relaxed state |
Progressive Muscle Relaxation |
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-Assess current time use -Setting priorities -Time scheduling
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Time Management |
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-Keep track of how you use your time |
Assess current time use
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-Write down goals and priorities -Divide into essential, important, and trivial |
Setting Priorities |
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-Include long-term, intermediate, and short-term goals |
Time Scheduling |
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-By engaging in regular physical activity, your body becomes better able to handle stress and the chemicals that are released during stressful situations -A sound mind and a sound body |
Physical Activity and Mental Health |
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-Any absorbed substance, other than food, that changes or enhances any physical or psychological function in the body |
Drug |
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-The taking of a drug for its intended purpose in an appropriate amount, frequency, strength and manner |
Drug use |
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-The proper use of drugs in treating and preventing diseases and preserving health |
Drug Therapeutics |
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-The taking of a substance for its intended purpose, but not in the appropriate amount, frequency, strength, or manner |
Drug Misuse |
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-The deliberate use of a substance for other than its intended purpose, in a manner that can damage health or ability |
Substance Abuse |
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-A chemical substance that alters one's thinking, perceptions, feelings, and behavior |
Psychoactive Drug |
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-A chronic, progressive, and relapsing disorder that applies to all situations in which drug users develop either a psychological or physical reliance on a drug |
Drug Dependence |
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-Can disrupt the body's normal balance or homeostasis |
Chronic Drug Use (Drug Use) |
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-Adaptation of the body to a drug in such a way that repeated exposure to the same dose results in less effect on the body |
Tolerance (Drug Use) |
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-Craving for a drug for primarily psychological or emotional reasons |
Psychological Dependence (Drug Dependence) |
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-The body's biological adaptation to a drug, in which the drug has become necessary to maintain a balance in certain body processes |
Physical Dependence (Drug Dependence) |
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-Recognizable physical signs and symptoms that result from withdrawing drug use |
-Withdrawal illness (Drug Withdrawal) |
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-Irritability -Depression -Dizziness |
Symptoms of Withdrawal (Drug Withdrawal) |
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-Most widely used psychoactive social drug in the US -Drug of choice among college students (ages 18-25) -Some health benefits with proper use -One of the most significant health problems -Costs the US $150 billion in health and social expenditures |
Alcohol Facts |
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-Use of alcohol that consists of an occasional drink or two in the company of friends |
Social Drinking |
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-Drinking that causes no problems, either for the drinker or society -One drink a day for most women, and no more than two drinks a day for most men |
Moderate Drinking |
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-12 fl oz - Regular Beer (5% alcohol) -8-9 fl oz - Malt Liquor (7% alcohol) -5 fl oz - Table Wine (12% alcohol) -3-4 fl oz - Fortified Wine (17% alcohol) -2-3 fl oz - Cordial, Liqueur, or Aperitif (24% alcohol) -1.5 fl oz - Brandy (40% alcohol) -1.5 fl oz - 80proof spirits (40% alcohol) |
Standard Drink of Alcohol |
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-Those who cannot restrict alcohol intake -Women of childbearing age who may become pregnant -Pregnant or lactating women -Children and adolescents -Individuals taking medications that can interact with alcohol -Certain specific medical conditions |
Alcohol |
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-A pattern of drinking that brings a person's blood alcohol concentration to 0.08 percent or above. For males, having five or more drinks in a row at any one time |
Binge Drinking |
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-Consumption of more than 3 drinks on any day or more than 7 per week for women and more than 4 drinks in a day or more than 14 per week for men |
Heavy Drinking |
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-The common psychoactive ingredient in all alcoholic beverages -A direct central nervous system depressant that causes a decreased level of consciousness and decreased motor control function |
Ethyl Alcohol |
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-As BAC rises, motor skills, judgment, and reaction times are impaired. If BAC reaches 0.5%, CNS function is depressed and coma or death may result. -Small amounts of alcohol are absorbed in the mouth and esophagus as it is swallowed. -Alcohol is readily absorbed in the stomach (approximately 20%), but food will dilute the alcohol and delay its passage into the small intestine. -The small intestine efficiently absorbs most of the alcohol consumed (about 80%). The alcohol then is carried through the bloodstream to all the body's tissues and organs and eventually reaches the liver, where it is metabolized. -The portion of alcohol that is not excreted (about 95%) through sweat, urine, or breath is metabolized by the liver. The liver detoxifies alcohol at a rate of about 0.5 ounces per hour. |
Alcohol Absorption |
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-Amount of alcohol consumed -Rate of consumption -Effect of food |
Major Factors Influencing BAC |
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-Alcohol, Memory, and Learning -Sleep -Sexual Function -Unintentional Injuries -Alcohol Poisoning |
Immediate Effects of Alcohol |
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-The liver eliminates 95% of ingested alcohol -The remained is eliminated through urine, sweat, breath |
Alcohol Elimination |
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-Pharynx = cancer of the pharynx is increased 10-fold for drinkers who smoke -Lungs = Lowed resistance is thought to lead to greater incidence of tuberculosis, pneumonia, and emphysema -Heart = Alcoholic cardiomyopathy, a heart condition -Liver = An acute enlargement of the liver, which is reversible, as well as irreversible cirrhosis of the liver -Pancreas = Acute and chronic pancreatitis -Rectum = Hemorrhoids -Osteoporosis = Heavy drinking contributes to bone loss, especially in older women -Testes = Atrophy of the testes -Eyes = Tobacco-alcohol blindness; Wernicke's ophthalmoplegia, a reversible paralysis of the muscles of the eye. -Brain = Wernicke's syndrome, an acute condition characterized by ataxia, mental confusion, and ocular abnormalities; Korsakoff's syndrome, a psychotic condition characterized by impairment of memory and learning ability, apathy, and degeneration of the white brain matter -Esophagus = Esophageal varices, an irreversible condition in which the person can die by drowning in his own blood when the varices open -Stomach = Gastritis and ulcers -Blood and Bone Marrow = Coagulation defects and anemia -Nerves = Polyneuritis, a condition characterized by loss of sensation -Muscles = Alcoholic myopathy, a condition resulting in painful muscle contractions |
Long-Term Effects of Alcohol |
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-Cigarette smoking is the most preventable cause of premature death in the US -It causes more than 443,000 deaths annually
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Tobacco Use: An Enduring Health Threat |
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-By age 12: 16% (16%) -By age 14: 37% (21%) -By age 16: 62% (25%) -By age 18: 89% (27%) -After age 18: 11% (11%)
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Age at Which Adults Say They Started Smoking |
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-Yellowish-brown solid, sticky materials that are inhaled as part of smoke -Carcinogenic - cancer causing |
Tars (Constituents in Tobacco Smoke) |
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-Dynamic psychoactive stimulant -Short-term increase in heart rate and BP -Narrowing of peripheral blood vessels and bronchial airways - heart has to work harder |
Nicotine (Constituents in Tobacco Smoke) |
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-Odorless, tasteless, colorless, poisonous gas -Impairs oxygen transportation to body tissues -Competes with oxygen molecules for attachment to RBC's |
Carbon Monoxide (CO); (Constituents in Tobacco Smoke) |
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-Magnitude of risk from cigar smoking is similar to that for cigarette smoking -Smoke results from incomplete combustion of tobacco -Both have the same toxic and carcinogenic constituents |
Cigar Smoking |
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-Snuff and chewing tobacco -Many detrimental health risks |
Smokeless Tobacco |
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-Smoking before or during exercise decreases performance -Undesirable effects of carbon monoxide becomes obvious 1. Muscle fatigue 2. Heart and lungs have to work harder |
Smoking and Physical Activity |
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-Stroke = risk is reduced to that or a person who never smoked after 5 to 15 years of not smoking -Cancers of the mouth, throat, and esophagus = risks are halved 5 years after quitting -Cancer of the larynx = risk is reduced after quitting -Coronary Heart Disease = risk is cut by half 1 year after quitting and is nearly the same as someone who never smoked 15 years after quitting -Chronic Obstructive Pulmonary Disease = risk of death is reduced after quitting -Lung cancer = risk drops by as much as half 1- years after quitting -Ulcer = risk drops after quitting -Bladder cancer = risk is halved a few years after quitting -Cervical Cancer = risk is reduced a few years after quitting -Low-Birth-Weight Baby = risk drops to normal if you quite before pregnancy or during your first trimester -Peripheral Artery Disease = goes down after quitting |
Health Benefits of Quitting Smoking |
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-Most people are concerned about gaining weight when they quit -People in an intensive physical activity program are more likely to succeed at quitting smoking and less likely to gain weight. |
Staying Trim After Quitting (Quitting Smoking) |
