Reading...
Play button
Play button
Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
57 Cards in this Set
- Front
- Back
|
What is the prevalence of sleep disorders among college students?
|
20% sleep disorder
|
|
|
What sleep-related behaviors do college students tend to engage in that are associated with sleep problems?
|
later bedtimes, and wake times on weekends
-disrupts your circadian rhythm |
|
|
Discuss restorative theory fo sleep and the physiological processes that occur during sleep
|
-sleep repairs wear and tear on the body and brain from being awake
-restores energy, consolidates memory -linked to immune system REM sleep= where you dream—should have atleast 5 cycles -periods of REM sleep will decrease if you have been sleep deprived -increase the rate of cell division, protein synthesis, and releases growth hormones, testosterone, and constructive hormones—used for tissue repeair -time where muscles are being repaired -sleep associated with levels of proteins associated by immune system -regulates inflammation and risk for illness and injury |
|
|
What are some specific effects of sleep deprivation?
|
-decrease in cognitive performance
-need time to digest info to study in the first place -increase in negative mood and irritability -decrease in reaction time and attention—like alcohol consumption while driving -increase risk of overweight and obese -craves more calories than what their body needs -fewer than 6 hours a night have trouble metabolizing sugar properly -decrease in immune system -higher C reactive proteins, an inflammatory indicator that is linked to heart disease and other autoimmune diseases -helps fight off infection and disease -increase in stress response—higher cortisol levels -decrease in appearance—affects skin, muscles, blood, brain, regeneration |
|
|
What are some specific techniques that can be used to improve sleep?
|
-follow a routine go to bed and wake up everyday
-reinforce wake sleep cycle -fall asleep more easily -get away from the electronics—tv computer video games -Exercise -your bed is only for sleeping -white noise or ear plugs -don’t go to bed hungry -avoid stimulants -avoid sleep aids |
|
|
What are the four biological factors associated with variation in weight?
|
1) Metabolism
2) Heredity 3) Fat cells 4) Fat regulator Hormones: Leptin and Insulin |
|
|
How is metabolism associated with weight?
|
rate you burn calories
-Gender, Age, muscle mass ex: men burn more calories usually because they have more muscle mass -this is the rate you burn at resting (base) -determined by body composition ex: lean fat |
|
|
How is hereditary associated with weight?
|
- it’s in the genes (~400)
-400 different genes that determine your weight (but don’t forget about the environment) -relationship of weight of child and weight of parents -not just due to genetic, but eating habits and physical activity -inherit certain genetic traits that affect your control, can be at risk -but the environment adds effects on it Set-Point Theory -different variation of weight among people -set weight that our body tries to maintain when we aren’t trying to change our weight -affected by metabolic weight, and number and size of fat cells -both have a genetic component to -but doesn’t explain how to loose weight and keep it off -how to maintain it? |
|
|
How are fat cells associated with weight?
|
-adipose tissue (fat)
-predetermined because women are born with more fat cells than men -window in childhood up to adolescents -stop accumulating at 16 or 20 of fat cells -after period ends, you are left with established fat cells -if your cells are already high, then it becomes very difficult for you to change -# can increase, but will not decrease -that’s why it important for child for diet -obese children- more fat cells are larger -if you try to loose weight, your fat cells will shrink in size, sends signals to brain that says I might be starving, so I have to eat -decreases your metabolism when you loose weight -hard for people to loose weight and maintaining it -Greater # of fat cells= higher set point -can shrink but waiting for it to be filled up again |
|
|
How are does the fat regulator Leptin affect weight?
|
-regulates food intake and energy expenditure
-regulates circuits in hypothalamus that stiumulate and inhibit eating and metabolism -tells the brain to tell body to stop eating -regulates energy expenditure -if Low want to eat more! -High body fat= more leptin? ( found in obese people) -resistant to the signal to stop eating -proportional to body fat, so less fat, less leptin -lower levels of leptin makes you want to eat |
|
|
How does the fat regulator Insulin affect weight?
|
Insulin Regulates:
-amount of glucose (sugar) in blood -glucose’s conversion to fat and fat storage -food high in sugar stimulates insulin release -lack of food inhibits insulin release -excess fat that cant be stored as glycogen is stored as new fat, stored in fat tissue, butt, hips and back |
|
|
How is Insulin related to weight gain?
|
Insulin and weight gain:
-if low levels of insulin, glucose is not being taken up, so use whatever fat is already there in terms of fuel -only if absent or low -burn carbs for energy -if don’t have insulin will use fat for energy |
|
|
What are health problems of high levels of insulin?
|
High Insulin is toxic in blood can lead to insulin resistant, where cell aren’t able to use insulin properly
-tries to get rid of it to get rid of high blood sugar -gets in the way of storing things like magnesium, and retain sodium, leads to high blood pressure, risk for hypertension, excess fat , diabetes and heart disease |
|
|
What are health problems of low levels of insulin?
|
Low Insulin Hypoglycemia
-caused by skipping a meal, affects CNS -dizzy, mood swings, anxiety, headache, -Diabetes type 1: pancreas not producing enough insulin, why people need injections |
|
|
What are specific factors discussed in lecture that explain the positive association between age and weight?
|
-increase in age, increase weight
-metabolism slows down -increase mitochondria -exercise can counter it -loose muscle when you age -decreased growth hormones -keep as much muscle on as possible -muscle burns more energy than fat -become less physically active -decrease up to 80% in weight training and aerobic activity |
|
|
How is being overweight/obese related to picky eating?
|
-obese people more sensitive to food related cues
-will eat more when food taste good -will eat less when food does not taste good -picky—will search for something that they do want -stronger response to attractive foods, more susceptible to being obese -hard to control it |
|
|
What are the Health problems for bulimia?
|
-dental/throat damage
-swollen face -dehydration -cardiac problems -constipation -ulcers, ruptured stomach |
|
|
What are the health problems for anorexia?
|
-Amenorrhea: stop having periods
-decreased gray matter -malnutrition -impaired heart functioning -sterility -low blood pressure -highest mortality rate of all psychiatric disorders (20%) -in depression, bipolar, schizophrenia -most will die from organ failure -loss in electrolyte in heartbeats |
|
|
Discuss the Biopsychosocial causes of eating disorders
|
-Bio: twin studies, biochemical –higher in identical twins than in fraternal twins
-biochemical in neurotransmitters, imbalance, because in bulimia people do well with antidepressants -Pyscho: stressorsonset -girls going through puberty faster than boys, when they hit puberty girls gain more weight than boys Social: culture, ethnicity, media -influences and puts lots of stress to have distorted views about what the ideal body should look like or be -one thing that they can control is food intake, usually come from families that are restrictive and controlling Eating disorders more prevalent in western societies Ethnicity -african American girls don’t worry as much or as concerned as Caucasian girls |
|
|
What are the recommended daily dietary percentages for carbohydrates
lipids protein? |
Carbs: 45-65%
Lipids: 20-30% Protein: 10-15% |
|
|
Why are Carbs important?
|
Main source of energy- starch and sugar
|
|
|
What are the differences between simple and complex carbohydrates?
|
1) simple: glucose, fructose
-digested quickly, fast energy -glucose: made of starches -fructose: found in fruits, dairy, HF corn syrup -sugar high, sugar buzz 2) complex: starch - slower digestion, sustained energy -typically want to eat this instead bc gives you more fuel |
|
|
Explain how saturated fat, (mono/poly) unsaturated fat, and cholesterol differs from each other?
|
-Saturated: (triglyceride) animal products, butter, milk
-found in living sources (more saturated fat) -no more than 7% of saturated fat per day mono/polyunsaturated fats: whole grains, soybeans, nuts, fish -good fat, no risk for heart disease Cholesterol: all animal products, not in plants -cholesterol is made from body naturally, so you don’t need to eat it Lipoproteins (fat+protein) |
|
|
What is the difference between LDL and HDL?
|
LDL- Bad
-mix with other substances, helps plaque deposits (LDLS) HDL- Good -carries away LDL to be processed or developed by liver -no more than 300 mg of cholesterol a day |
|
|
What is Healthy fat?
|
Good Fat: high HDL and Low Triglycerides
Omega 3 fatty acids -considered an essential fatty acid, reduce inflammation, and reduce cancer and heart disease, cannot be manufactured in body -found in fish and plants -high concentration in brain |
|
|
What is bad fat?
|
Trans fat( trans fatty acids): unnatural (ex: partially hydrogenated oil) high LDL low HDL
-adds hydrogen in vegetable oil -makes it more solid and less likely to spoil -in commercial baked goods like cookies, shortening -inexpensive to produce, and make food last -gives food good texture and flavor -no more than 1% of trans fat in daily intake |
|
|
Why is protein important and what is it made of?
|
-growth, repair, maintenance of body cells
-helps with stress fighting capacities -2nd greatest portion of our body weight Amino acids: manufacture protein 20 amino acids that are required that our body needs -body only makes 12, other 8 get from nutrition -make cells in the muscle |
|
|
What are some key vitamins your body needs?
|
13
-a, c, d, e, k, and various b vitamins -each vitamin has a specific job -ex: break down waste, produce hormones, bone growth, healthy nervous system functioning |
|
|
What is fat soluble vitamins?
|
-A D E and K: but excess can be toxic
-dissolve in fat and stored in tissue |
|
|
What is water soluble vitamins?
|
B and C
-cannot store excess , but easily absorbed -passed through kidneys |
|
|
Why are minerals important?
|
-Inorganic substances you need
-maintains body fluids and chemical body reactions -come from earth or water -plants and animals absorb them, and then you get the nutrients from them -need minerals for vitamins to be effective because they interact with minerals ex: D and Calcium -won’t be used if no minerals, wont be absorbed |
|
|
What are some key minerals your body needs?
|
Calcium, magnesium, sodium, potassium lose them everyday in urine, and sweat
-need to be constantly replaced |
|
|
What is the biopsychosocial factors that influence why people eat what they eat?
|
1) Negative emotions: makes you eat more
-stress and depression induce eating -“comfort foods” affecting psychological states: -produces calming effects -Carbohydrates serotonin calming effect -needs this to regulate mood and controlling appetite so you don’t over eat -feeling full before stomach stretches out -acts as natural tranquilizer -brain makes serotonin only after eating sweet or starchy carbs -only with very little or no protein -Chocolate stimulant and mood enhancer -stressed mice increase in pleasurable behaviors like sugar water, it sends a signal to the brain, blunts the feelings of stress |
|
|
Why do we tend to prefer sweet tastes?
|
sends a signal to the brain, blunts the feelings of stress
|
|
|
What are the physical health benefits from exercise?
|
-Heart disease
-stroke -hypertension -type II diabetes -obesity -osteoporosis -chronic pain ex back pain |
|
|
What are some psychological benefits from exercise?
|
-stress reduction
-depression -anxiety -anger -addiction -positive and negative affects (moods) -self-efficacy & self esteem |
|
|
What are the weekly recommendations for exercise?
|
-moderately intense cardio 30 min a day, 5 days a week or
-vigorously intense cardio 20 min a day, 3 days a week or -8 to 10 strength-training exercises, 8 to 12 repetitions of each exercise twice a week |
|
|
What are the physiological mechanisms of exercise?
|
-increase neurotransmitters
-dopamine: (pleasure, reinforcement, attention, motivation) -norepinephrine (alertness, memory, arousal) -serotonin: (mood, sleep, impulsivity, aggression) -Endorphins -increase endogenous opioids (“natural pain relievers”) -Nomralizes sleep cycle, improves sleep quality -increase oxygen saturation, angiogenesis (new blood vessels) -greater oxygen in brain and creates new blood vessels -rhythmic feedback calm brain activity, improve mood (meditative process) -decreases stress hormones from HPA axis over time->reduced negative affect and stress reactivity |
|
|
What are the psychological mechanisms of exercise
|
Increased self-efficacy
-Increased mastery of skills, control, coping, positive emotions Distraction -stop from worrying, anxiety Social interaction -social support opportunities |
|
|
In what ways can childhood obesity be prevented?
|
-encourage regular physical activity and restrict TV watching
-don't use unhealthful food rewards for eating a non preferred food ex: eat vegetables then get dessert -decrease buying high cholesterol and sugary foods of all kinds, including soft drinks -avoid fast food restaurants -use fruits nuts and other healthful foods as desserts -make sure the child eats a healthful breakfast, and doesnt have high calorie snacks at night -metabolism generally decreases later in the day, so calories consumed at night tend to become fat -monitor BMI |
|
|
In what ways are bulimia nervosa and anorexia nervosa different?
|
-bulimic people eat a lot and are not able to control the amount they eat
-they then purge, which can be excessive exercising or laxatives or fasting Anorexia: -fast or starve themselves -or they can just be excessive in exercising or vomit |
|
|
Greater weight loss is associated with what two specific behaviors?
|
self monitoring
stimulus control |
|
|
What are some behavioral techniques used in behavioral programs for weight loss?
|
-nutrition and exercise counseling
-self-monitoring: keep records -stimulus control: shopping for food with alist, storing food out of sight -altering the act of eating: chewing food thoroughly before swallowing, putting utensils down on table between mouthfuls -behavioral contracting- setting up a system of rewards for sticking to diet |
|
|
What are some medically supervised approaches to weight loss?
|
1) subutramine- supresses appetite
2) orlistat- decreases intenstinal absorption of ingested fat 3)very low calorie diet: 800 liquid calories only a day 4)bariatic surgery: change the structure of stomach or intestines -makes stomach smaller so the intake of food is smaller 5) liposuction: sucks adipose tissue from body, only body scuplting |
|
|
What are some ways to maintain weight loss?
|
-lose weight gradually
-after reaching weight goal, permanently eat a lower calorie and fat diet than the past -low glycemic loads -continue to exercise -avoid situations that prompt lapses, and reward good behavior -get social support |
|
|
Who tends to exercise more?
|
-people who have more income and education than those who don't
-men more than women -white than black or hispanic -usually exercised more regularly in past -as adults get older, they tend to engage less in physical activity |
|
|
What are the common reasons why people say they don't exercise?
|
-can't find time
-no convenient place -weather or other environmental conditions make it unpleasant -amount of stress in their life, social influences and their believes |
|
|
What are some common environmental hazards people need to guard against?
|
the sun
-can cause cancer lead -causes damage to nervous system radon -lung cancer with long term exposures from ground asbestos -risk in lung cancer radiation -cancer |
|
|
What age groups have more accidents?
|
15-24
|
|
|
Where do accidents rank nationally among causes of death?
|
fifth most frequent cause of death in american population as a whole
|
|
|
What is the main dietary contributor to atherosclerosis?
|
cholesterol
-deposits of fatty plaques in our blood vessels |
|
|
What are additional non dietary risk factors to atherosclerosis?
|
-age over 45 for men 55 for women
-smoking -high blood pressure -low LDL -family history of early cardiovascular disease |
|
|
What are two primary determinants of cholesterol levels?
|
-hereditary
-lifestyles --diets --smoking --medication |
|
|
What is the main dietary contributors to hypertension?
|
sodium
-increases people's blood pressure and reactivity when stressed caffine -increases reactivity to stress and raises BP |
|
|
How are vitamins associated with cancer?
|
-if rich in beta carotene, it converts to vitamin A and also high sources of vitamin C
-may protect people from cancer -but dont overdose on vitamins a and c |
|
|
What is dietary fiber, and why should we consume it?
|
-needed in the process of digestion
-things you find in potatoes or vegetables |
|
|
What are antioxidants?
|
class of vitamins
-A C and E -reduce the damage to cells from a process in metabolism called oxidation -reduces cancer |
