Kins Exam 2

Front 1

Unsaturated Fats

Back 1

obtained from vegetable sources, liquid at room temp, provide 9 calories per gram

Front 2

2 Types of Carbs

Back 2

Simple, Complex

Front 3

REM Sleep

Back 3

rapid eye movement

Front 4

NREM sleep

Back 4

non-rapid eye movement, 75% of sleep time

Front 5

1st Stage of NREM

Back 5

light sleep, heart rate slows, breathing shallows, denial that you were even asleep

Front 6

2nd Stage of NREM

Back 6

slowed brain activity and no movement, lasts 10 to 20 minutes, no conscious awareness of environment, admit that you were asleep

Front 7

3rd Stage of NREM

Back 7

blood pressure drops, heart rate slows, respiration slows

Front 8

4th Stage of NREM

Back 8

Deep sleep, groggy if woken up, lasts 20-40 mins,

Front 9

REM Sleep

Back 9

begins 70-90 minutes after falling asleep, brain stores important information, usually experience 1st dream of the night

Front 10

2 Types of Sleep Disorders

Back 10

dyssomnias, parasomnias

Front 11

Dyssomnias

Back 11

sleep disorders in which the timing, quality, and/or quantity of sleep are disturbed

Front 12

Parasomnias

Back 12

sleep disorders in which physiological functioning or behavior during sleep is disturbed

Front 13

Insomnia

Back 13

difficulty falling or staying asleep, taking longer than 30 mins to fall asleep, 5 or more awakenings per night, sleeping less than 6.5 hrs as a result, experiencing less than 15 mins of deep sleep

Front 14

Causes of Insomnia

Back 14

stress, anxiety, medical problems, poor sleep environment, schedule changes

Front 15

Sleep Apnea

Back 15

periods of not breathing during sleep,

Front 16

2 Types of Sleep Apnea

Back 16

1. Central sleep apnea: brain fails to regulate diaphragm and breathing mechanisms

2. Obstructive sleep apnea: upper airway blocked because of obesity, stop breathing 60-90 seconds

Front 17

Narcolepsy

Back 17

Neurological disorder, frequent irresistible "sleep attacks", no cure, falls asleep 10-20 mins, wakes up feeling refreshed, back asleep 2-3 hours later

Front 18

Water

Back 18

vital to life, men 15 glasses a day, women 11 glass, only fluid we MUST consume, comprises 60-70% of your body

Front 19

Carbohydrates

Back 19

4 calories per gram

Front 20

Fat

Back 20

9 calories per gram

Front 21

Protein

Back 21

4 calories per gram

Front 22

Macronutrients

Back 22

Carbs, Fats, Proteins (Calories)

Front 23

Micronutrients

Back 23

Vitamins, Minerals, Water (No Calories)

Front 24

Vitamins

Back 24

do not contain calories or provide energy, found in broccoli, cantaloupes, carrots, etc.

Front 25

Fat Soluble Vitamins

Back 25

A, D, E, K

Front 26

Water Soluble Vitamins

Back 26

All vitamins except A, D, E, & K

Front 27

Simple Carbs

Back 27

soda, candy, sweets, fruit, increases blood sugar

Front 28

Complex Carbs

Back 28

Pasta, rice, breads, potatoes, contribute vitamins, minerals and fiber

Front 29

3 Types of Fats

Back 29

Saturated (Animal Sources), Unsaturated (Vegetable Sources), Trans (cakes cookies, crackers, pies, bread, etc.)

Front 30

2 Types of Protein

Back 30

Nonessential (can be made in body), Essential (must be obtained in diet)

Front 31

Stress

Back 31

state of mental and physical tension caused by past experiences, gender, & common everyday causes

Front 32

Eustress

Back 32

positive stress (example: exercising)

Front 33

Distress

Back 33

negative stress, disrupts health, and functioning

Front 34

Stressor

Back 34

a factor that produces physical or mental stress

Front 35

"Don'ts of Stretching"

Back 35

holding your breath, fully extending to knees, neck or back, stretching muscles that are already stretched, stretching to the point of pain, forceful extension of spine

Front 36

"Do's of Stretching"

Back 36

hold for 15-30 seconds, then push a little more

Front 37

Benefits of Exercise

Back 37

Increased longevity, increased bone mass, reduced risk of diabetes, reduced risk of heart disease, improved physiological well being

Front 38

Methods Used to Assess Body Composition

Back 38

DEXA, Underwater Weighing, Bod Pod, Skinfold technique

Front 39

Anorexia

Back 39

restricting food intake

Front 40

Bulimia

Back 40

binging and purging

Front 41

Flexibility Testing Techniques

Back 41

Sit and Reach, Back Stretch, Chair Test (Elderly)

Front 42

Intensity

Back 42

50-80% of target heart rate

Front 43

Max HR

Back 43

220 - Age

Front 44

FITT Principle

Back 44

Frequency, Intensity, Time, Type

Front 45

3 Components of Working and Long Term Memory

Back 45

Sensory store, working memory, long-term memory

Front 46

Sensory Store

Back 46

allows information to enter into the memory, information is held for 1 second then admitted into working memory, or lost from memory completely

Front 47

Working Memory

Back 47

information is held for 20-30 seconds, can only hold 5-9 items at one time