Health And Fitness Final Exam

Front 1

Six Dimensions of Wellness

Back 1

Social, Physical, Environmental, Emotional, Spiritual, Intellectual (occupational)

Front 2

Health

Back 2

State of complete physical, mental, social, and spiritual well-being

Front 3

Wellness

Back 3

Process of ADOPTING patters of behavior to improve health.

Front 4

Fight or Flight Response

Back 4

Series of physiological changes that activate body systems, providing a burst of energy to deal with a perceived threat or danger.

Front 5

Fight or Flight Response

Back 5

Series of physiological changes that activate body systems, providing a burst of energy to deal with a perceived threat or danger.

Front 6

Autonomic Nervous System

Back 6

branch that carries out the stress response

Front 7

sympathetic branch

Back 7

initiates the stress response

Front 8

Para-sympathetic Branch

Back 8

turns off the stress response

Front 9

Non-Rapid Eye Movement (NREM)

Back 9

Sleep Characterized by slower brain waves...divided into four stages

Front 10

Stage One of NREM

Back 10

Transitional, light sleep- relaxed half awake state (10s-10m)

Front 11

Stage Two of NREM

Back 11

Brain's activity slows down more, movement stops. Decreases muscle tension and brian stimulation. (10-20 mins)

Front 12

Step Three/ Four of NREM sleep

Back 12

Blood pressure drops, heart rate drops, and blood supply to the brain is minimized DEEP SLEEP! (20m-40m) takes place in the first third of the night

Front 13

Six Essential Nutrients

Back 13

Water. Carbs. Proteins. Fats. Vitamins. Minerals.

Front 14

Water

Back 14

1-1.5 mL/calorie
8-12 cups (2,000 cals)

Front 15

Carbs

Back 15

RDA= 130 grams
AMDR=225-325

Front 16

Proteins

Back 16

AMDR= 10-35% of calories consumed

Front 17

Complete Proteins

Back 17

Animal Proteins

Front 18

Incomplete Proteins

Back 18

Proteins from veggies

Front 19

Fat

Back 19

AMDR= 20-35% of your daily caloric intake

Front 20

Cholesterol

Back 20

waxy substance produced by the liver

Front 21

Low-density Lipoproteins

Back 21

Bad Proteins/Cholesterol.

Front 22

High density Lipoproteins

Back 22

Good Proteins/Cholesterol

Front 23

Minerals

Back 23

20 essential minerals.
More than 100mg/day of all 6 macro minerals

Front 24

Macro-minerals

Back 24

Chromium.
Calcium
Magnesium
Phosphorus
Potassium
Sodium

Front 25

Vitamins

Back 25

catalysts for releasing energy from food.
-Need 11 specific vitamins

Front 26

Components of Fitness

Back 26

Muscle Strength
Muscle Endurance
Flexibility
Cardio
Body Composition

Front 27

Passive Stretching

Back 27

Partner Stretching

Front 28

F.I.T.T

Back 28

Frequency
Intensity
Time
Type

Front 29

Static Stretching

Back 29

Stretch n' Hold

Front 30

Ballistic Stretching

Back 30

Bouncing around (athletes only)

Front 31

Proprioceptive Neuromuscular Facilitation

Back 31

Rehab.

Front 32

Muscle Dysmorphia

Back 32

Person believes their body to be underdeveloped

Front 33

Anorexia Nervosa

Back 33

distortion of body image and refusal to maintain a minimally normal body weight

Front 34

Bulimia Nervosa

Back 34

Repeated episodes of episodes of binge eating, usually followed by purging

Front 35

Binge Eating Disorder

Back 35

Binge Eating

Front 36

Body Dysmorphic Disorder

Back 36

Preoccupation with an imagined or exaggerated defect in appearance

Front 37

Female Athlete Triad

Back 37

Interrelated conditions of disordered eating, amenorrhea, and osteoporosis

Front 38

One Drink?

Back 38

12oz Beer
5oz Wine
1.5 Shot
1.5 Mixed Drink

Front 39

Alcohol Metabolism

Back 39

.5 oz/ hour

Front 40

Blood Alcohol Concentration (BAC)

Back 40

Amount of alcohol in grams in 100mL blood

Front 41

Six Classes of Drugs

Back 41

CNS Stimulants
CNS Depressants
Opioids
Hallucinogens
Inhalants
Cannabinoids

Front 42

Sternberg's Love Triangle: Intimacy

Back 42

Emotional Component of love, including feelings of closeness...blah blah blah

Front 43

Sternberg's Love Triangle: Passion

Back 43

SEXUAL component

Front 44

Sternberg's Love Triangle: Commitment

Back 44

The decision aspect of a relationship

Front 45

Barrier Methods

Back 45

Contraceptive Methods based on physically separating sperm from the female reproductive tract

Front 46

Hormonal Contraceptive Methods

Back 46

pills, shots, patches, and vaginal rings

Front 47

Bacterial STD'S

Back 47

Chlamydia, Gonorrhea, Syphilis
-There is treatment

Front 48

Viral STD's

Back 48

HIV, HPV, Herpes, Hep B

Front 49

Pulmonary Circulation

Back 49

pumping of oxygen poor (used) blood to the lungs and oxy rich (good) blood to the back to the heart by the RIGHT SIDE

Front 50

Systematic Circulation

Back 50

Pumping good blood to the body and bad blood back to the heart by the LEFT SIDE

Front 51

Leading Cause of Death?

Back 51

Cardiovascular Disease

Front 52

Atherosclerosis

Back 52

Thickening or hardening of the arteries due to the buildup of fat deposits

Front 53

Stroke

Back 53

Lack of blood flow to the brain with resulting death of brain tissue.
-3rd leading Cause of death in the USA

Front 54

Blood Pressure

Back 54

force exerted by the blood against artery walls

Front 55

Normal Blood Pressure

Back 55

less than 120/less than 180

Front 56

Hypertension

Back 56

Blood pressure that is forceful enough to damage artery walls

Front 57

Systolic Pressure

Back 57

Pressure in arteries when the heart contracts

Front 58

Diastolic Pressure

Back 58

Pressure in arteries when the heart relaxes between contractions

Front 59

Normal Cholesterol

Back 59

less than 200

Front 60

Normal Heart rate

Back 60

60-80 resting

Front 61

Max Heart Rate

Back 61

220

Front 62

Leading cause of cancer death?

Back 62

Lung Cancer

Front 63

3rd Leading cause of cancer death?

Back 63

Colon & Rectal Cancer

Front 64

Three forms of skin cancer

Back 64

Basal Cell, Squamous Cell, and Melanoma

Front 65

ABCD Eval of moles for melanoma

Back 65

Asymmetry
Border Irregularity
Color Variation
Diameter larger than 1/4 inch

Front 66

Transtheoretical Model: Stage One

Back 66

Pre contemplation: No motivation to change. Nothing is wrong

Front 67

Transtheoretical Model: Stage Two

Back 67

Contemplation: Maybe I do have a problem. Change in the future.

Front 68

Transtheoretical Model: Stage Three

Back 68

Preparations: Making plans for change. Goals. Tools.

Front 69

Transtheoretical Model Stage Four

Back 69

Action: Behavior change.

Front 70

Transtheoretical Model Stage Five

Back 70

Maintenance.

Front 71

Transtheoretical ModelS tage Six

Back 71

Termination. No temptation.

Front 72

Normal Body % Fat

Back 72

21-35% for women
8-24% for men