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86 Cards in this Set

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Being sound in body, mind, and spirit
Health
Purposeful, enjoyable living or, more specifically, a deliberate lifestyle choice characterized by personal responsibility and optimal enhancement of physical, mental, and spiritual health.
Wellness
Moving toward high-level wellness or toward premature death. Must take positive steps away from illness and toward well-being, etc.
Physical Component of Health
Emotional and mental states
Psychological Component of Health
Identify their own basic purpose in life
Spiritual Component of Health
Ability to interact effectively with other people and the social environment
Social Component of Health
Ability to think and learn from life experiences
Intellectual Component of Health
Impact your world has on your well-being
Environmental Component of Health
Race itself isn't the primary reason for the health problems faced by minorities in the United States. Poverty is.
Diversity and Health
Knowledge, attitudes, beliefs, vaules, and perceptions
Predisposing Factors
Skills, resources, accessible facilities, and physical and mental capacities
Enabling Factors
Praise from family and friends, rewards from teachers or parents, or encouragement and recognition for meeting a goal
Reinforcing Factors
_________________ is the single greatest risk factor for disease
Family History
74.7 for men
79.9 for women
Life Expectancy
"The nonspecific response of the body to any demand made upon it"
Stress
The things that upset or excite us- in the same way whether they are positive or negative
Stressor
Positive stress in our lives
Eustress
Negative stress that can deplete or even destroy life energy
Distress
Anxiety-provoking situastions
Acute time-limited stressors
Serious Challenges
Brief naturalistic stressors
Natural disaster or another traumatic occurrence
Stressful event sequences
Ongoing demands
Chronic Stressors
Traumatic experiences
Distant stressors
The sequenced physiological response to a streeful situation; consists of three stages:alarm, resistance, and exhaustion
General Adaption Syndrome
Maintain a stable and consistent physiological state called
Homeostasis
When you confront a stressor, the adrenal glands respond by producing stress hormones, including catecholamines, cortisol, and epinephrine, that speed up heart rateand raise blood pressure and prepare the body to deal with the threat.
Fight or Flight response
Brain becomes more silent
Digestive system slows down. Heart rate increases and blood pressure rise. Adrenal glands produce stress hormones. Breathing quickens. Revs up immune system in case of injury. Digestive system slows down. Muscles tense.
Bodies Immediate Responses to Stress
Intentionally increasing and then decreasing tension in the muscles
Progressive relaxation
1) Creating mental pictures that cal you down and focus your mind.

2) A group of approaches that use quiet sitting, breathing techniques, and/or chanting to relax, improve concentration, and become attuned to one's inner self. Way of relaxing
1) Visualization or Guided Imagery

2) Meditation
The ability to respond to routine physical demands while retaining enough reserve energy to coe with a sudden challenge
Physical fitness
The ability of the obody to sustain prolonged rhythimic activity
Cardiorespiratory fitness
Any activity, such as brisk walking or swimming, in which the amount of oxygen used by the body is slightly more than, or equal to, the amount of oxygen used by the body
Aerobic exercise
Two components Strength and Endurance
Muscualr fitness
The force within muscles; it is measured by the absolute maximum weight that we can lift, push, or press in one effort
Strength
The ability to perform repeated muscular effort; it is measured by counting how many times you lift, push, or press a given weight
Endurance
The range of motion around specific joints- for example, the stretching you do to touch your toes or twist your torso
Flexibility
The relative amounts of fat and lean tissue (bones, muscle, organs, water) in the body
Body composition
The gradual building up of the body to enhance cardiorespiratory or aerobic fitness, muscular strength and endurance, flexibility, and a healhy body composition
Conditioning
___________________ is as great a hazard to health as obsesity. Inactivity increase all causes of mortality, doubles the risk of cardio vascular diseases, diabetes, and obsesity, and increases the risk of colon cancer, high blood pressure, osteoporosis, depression, and anxiety
Sedentary Living
Longer Life
Healthier Heart and Lungs
Protection Against Cancer
Less Risk of Disease
Brighter Mood
Better Mental Health and Functioning
Better Bones
Lower Weight
A More Active Old Age
Benefits of Physical Activity
Requires a person exercising to provide a greater stress or demand on the body than it's usually accustomed to handling
Overload principle
Frequency (how often you exercise)
Intensity (how hard)
Time (how long)
Typer (specific activity)
FITT principle
The opposite of the overload principle. "Use it or lose it"
Principle of Reversiblity
The amount of oxygen taken in by the body cannot meet the demands of the activity
Anaerobic Execise
The number of heartbeats per minute during inactivity
Resting Heart Rate
Sixty to eighty-five percent of the maximum heart rate; the heart rate at which one derives maximum cardiovascular benefit from aerobic execise
Target Heart Rate
220-age=
Maximum Heart Rate
The muscle applies force while maintaining an equal length
Isometric
Involves movement, but the muscle tension remains the same
Isotonic
Special machines that provide resistance to overload muscles throughout the entire range of motion
Isokinetic
A ratio between weight and height
1. Multiply your weight in pounds by 703
2. Multiply your height in inches by itself.
3. Divide the first number by the second and then round up to the nearest whole number.
Body Mass Index (BMI)
Larger than 40 Inches for men and larger than 35 inches for women show a greater risk of heart disease
Waist circumference
the proportion of one's waist circumference to one's hip circumference
.90 to 1 for men and .80 to .85 for women shows high risk
Waist-hip-ratio
Nutrients that the body cannot manufacture for itself and must obtain from food
Essential Nutrients
The amount of energy that can be derived from the macronutrients is measured in calories
Macronutrients
Vitamins and Minerals
Micronutrients
The number of calories needed to sustain your body at rest
Basal metabolic rate (BMR)
A substance that is basically a compound of amino acids; one of the essential nutrients
Proteins
Proteins that contain all the amino acids needed by the body for growth and maintenance
Complete Proteins
Proteins that lack one or more of the amino acids essential for protein synthesis
Incomplete Proteins
Organic compounds, such as starches, sugars, and glycogen, that are composed of carbon, hydrogen, and oxygen and are sources of bodily energy
Carbohydrates
Sugars; like all carbohydrates, they provide the body with glucose
Simple Carbohydrates
Starches, including ereals, fruits, and vegetables
Complex carbohydrates
The nondigestable form of carbohydrates found in plant foods, such as leaves, stems, skins, seeds, and hulls
Dietary fiber
A chemical term indicating that a fat molecule contains as many hydrogen atoms as its carbon skeleton can hold. These fats are normally solid at room temperature
Saturated fats
A chemical term indicating that a fat molecule contains fewer hydrogen atoms than its carbon skeleton can hold. These fats are normally liquid at room temperature.
Unsaturated fat
Make molecules such as prostaglandins that enhance cardiovascular health.
Fish oil
Omega-3 Fatty Acids
Unsaturated fatty acids
Trans fat
Prevent the harmful effects caused by oxidation within the body
Antioxidants
How did we get so fat?
Genetics
Prenatal factors
Childhood development
More calories
Bigger portions
Physical activity
Modernization
Socioeconomics
Passive entertainment
Emotional influences
A caliper is used to measure the amount of skinfold. The usual sites include the chest, abdomen, and thigh for men, and the tricep, hip, and thigh for women.
Skinfold fat measurement
A healthy BMI ranges from 18.5 to 24.9
Body Mass Index
Too much body fat means higher risk of health problems, particularly if you store fat aroundyour midsection
Body Fat
35 inches in a woman
40 inches in a man signals greater health risks
Waist Circumference
Heath Danger
More that 80 percent of people with this are overweight, being overweight may make cells less efficient at using sugar from the blood
Type 2 diabetes
Health Danger
Cause by Trigylcerides (blood fats), Harmful LDL Cholesterol, and low levels of beneficial of HDL cholesterol
Heart disease and stroke
Health Danger
900,000 people, the largest ever of its kind, excess weight may account for 14 of all death in men and 20 percent of those in women...
Cancer
Physiological drive to consume food
Hunger
The psychological desire to eat
Appetite
Tapeworms
Addictive amphetamines
fen-phen
Ephedra- heart attacks, strokes, and even death
Diet Pills
Marketing ploy by giving out low calorie food, make you eat more
Diet Foods
On-and-off again dieting, especially by means of very low-calorie diets, can be self-defeating and dangerous
The Yo-Yo Syndrome
Cannot stop putting food in their mouths. They eat fast and they eat a lo. They eat even when they are full.
Compulsive Overeating
The rapid consumption of an abnormally large amount of food in a relatively short time
Binge eating
A psychological disorder in which refusal to eat and/or an extreme loss of appetite leads to malnutrition, severe weight loss, and possibly death
Aneorexa Nervosa
Episodic binge eating, often followed by forced vomiting or laxative abuse and accompanied by a persistent preoccupation with body shape and weight
Bulimia Nervosa