Term
| [QUIZ] Obesity is the _____ cause of preventable death in the United States. |
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Definition
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Term
| [QUIZ] Each gram of fat contains __ calories, while a gram of protein or carbohydrates contains __ calories. |
|
Definition
| 9 (fat), 4 (protein/carbs) |
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Term
| [QUIZ] Most people need ____ minutes of exercise per day for weight management. |
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Definition
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Term
| [QUIZ] True or False? On a crash diet, close to half of the weight loss is in lean tissue. |
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Definition
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Term
| [QUIZ] To prevent weight gain, __ minutes of daily activity is recommended; to maintain substantial weight loss, __ minutes may be required. |
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Definition
| 60 (prevention), 90 (loss) |
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Term
| [QUIZ] Theoretically, weight is lost when there is a _____. |
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Definition
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Term
| [QUIZ] The mechanism that seems to regulate how much a person weighs is known as the ___. |
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Definition
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Term
| [QUIZ] A combination of ___ and ___ exercises works best in weight loss programs. |
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Definition
| aerobic and strength training |
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Term
| [QUIZ] An estimated __ percent of the adult population of industrialized nations is obese. |
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Definition
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Term
| [QUIZ] Recent studies have found that sleep deprivation ____. |
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Definition
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Term
| [QUIZ] Stress vulnerability is _____. |
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Definition
| buffered by social support |
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Term
| [QUIZ] Visual imagery _____. |
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Definition
improves circulation and increases delivery of antibodies
(Imagery being a relaxation technique, mental visualization of relaxing images and scenes to induce body relaxation in times of stress or as an aid in the treatment of certain medical conditions such as cancer, hypertension, asthma, chronic pain, and obesity. |
|
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Term
| [QUIZ] Being laid-back and easygoing are descriptors of Type _ individuals. |
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Definition
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Term
| [QUIZ] True or False? Progressive muscle relaxation is a mental exercise in which the objective is to gain control over one's attention, clearing the mind and blocking out stressors. |
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Definition
False
That is meditation.
Progressive muscle relaxation involves contracting, then relaxing muscle groups in the body in succession. |
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Term
| [QUIZ] Suggestions to release anger include ____. |
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Definition
| Seeing the anger source as a minor irritation. |
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Term
| [QUIZ] Which technique would be most helpful in improving nighttime sleep? |
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Definition
| Avoiding exercise within four hours of going to bed. |
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Term
| [QUIZ] Hans Selye explained stress as ____. |
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Definition
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Term
| [QUIZ] True or False? The immediate response to a stressor is known as the alarm reaction. |
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Definition
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Term
| [QUIZ] Which statement accurately describes the practice of meditation? |
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Definition
| The objective of meditation is to gain control over one's attention. |
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Term
| [QUIZ] The focus with breathing exercises is to ____. |
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Definition
| "breathe away" the tension |
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Term
| [QUIZ] What is a common characteristic among chronic alcoholics? |
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Definition
|
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Term
| [QUIZ] True or False? CHD is the first leading cause of death in the United States. |
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Definition
|
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Term
| [QUIZ] Metabolic syndrome _____. |
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Definition
| results in low HDL-cholesterol. |
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Term
| [QUIZ] An abnormal cholesterol profile contributes directly to _____. |
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Definition
|
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Term
| [QUIZ] True or False? Systolic blood pressure is taken during the heart's relaxation stage, when no blood is being ejected. |
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Definition
False.
That would be diastolic blood pressure.
Systolic blood pressure is taken during the forceful contraction of the heart. |
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Term
| [QUIZ] Most successful ex-smokers have ____. |
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Definition
| quit on their own by going cold turkey or using self-help kits. |
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Term
| [QUIZ] A person who exercises and exhibits good lifestyle choices will ____. |
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Definition
| decrease their physiological age |
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Term
| [QUIZ] Someone whose spirituality impacts his or her well-being is most likely to hold which belief? |
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Definition
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|
Term
| [QUIZ] Alcohol intake stimulates ____. |
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Definition
|
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Term
| [QUIZ] True or False? Exercising outdoors when it is below freezing can freeze the lungs. |
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Definition
False.
The lungs will not freeze under most conditions experienced in the contiguous U.S. They may become irritated by water loss of humidifying the dry, cold air. |
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Term
| [QUIZ] What is the best recommendation for apparently healthy pregnant women? |
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Definition
| Gradually switch from weight-bearing to non-weight-bearing activities. |
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Term
| [QUIZ] True or False? Extended periods of inactivity can turn muscle into fat for some individuals. |
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Definition
False.
Muscle and fat are two completely different things and one cannot turn into the other. |
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Term
| [QUIZ] True or False? When exercising in heat, it's best to avoid the hottest time of the day, between 11am and 5pm. |
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Definition
|
|
Term
| [QUIZ] Individuals who run barefoot or with minimal footwear ____. |
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Definition
| have running mechanics that decrease their risk of impact-related repetitive stress injuries |
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Term
| [QUIZ] It is particularly important that individuals considering joining a health/fitness club should _____. |
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Definition
| Investigate the kind of equipment in the facility. |
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Term
| [QUIZ] True or False? Concentric muscle contraction is a dynamic contraction in which the muscle lengthens as it develops tension. |
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Definition
False.
That is eccentric.
In concentric, the muscle shortens as it develops tension. |
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Term
| [QUIZ] Delayed-onset muscle soreness is thought to be related to ____. |
|
Definition
| mictotears in muscle fibers |
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Term
| [QUIZ] How long should a person wait to exercise after eating a meal? |
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Definition
|
|
Term
| [QUIZ] True or False? Sit-ups and crunches are the best exercises to use when the goal is to achieve an abdominal six-pack through spot reducing. |
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Definition
|
|
Term
| [QUIZ] True or False? Atherosclerosis is fatty/cholesterol deposits in the walls of the arteries leading to formation of plaque. |
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Definition
|
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Term
|
Definition
| Body mass index, an index that incorporates height and weight to estimate critical fat values at which risk for disease increases. |
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Term
|
Definition
| Body weight and body fat percentage unique to each person that are regulated by genetic and environmental factors. |
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Term
|
Definition
| Nonfat component of the human body. |
|
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Term
|
Definition
| Fat component of the human body, as distinct from lean body mass (i.e. losing weight does not always mean losing fat) |
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Term
| What is the energy balance equation? |
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Definition
| A body weight formula stating that when caloric intake equals caloric output, weight remains unchanged. |
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Term
| What makes us lose/gain weight? |
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Definition
Weight is gained if caloric intake exceeds caloric output (positive caloric balance).
Weight is lost if caloric output exceeds caloric input (negative caloric balance). |
|
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Term
|
Definition
| Basal metabolic rate, the lowest level of caloric intake necessary to sustain life. |
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Term
|
Definition
Estimated energy requirement, the average dietary energy (caloric) intake that is predicted to maintain energy balance in a healthy adult of defined age, gender, weight, height, and level of physical activity, consistent with good health.
In other words, eat this many net calories a day to maintain the same level of health. |
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|
Term
| What is the BMI cutoff for obesity? |
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Definition
|
|
Term
| How many calories are in a pound of fat? |
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Definition
|
|
Term
| What are some things to consider when setting your goal weight? |
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Definition
1. Make a commitment to change.
2. Set realistic goals.
3. Monitor caloric intake.
4. Plan on three small meals and possibly one to two snacks each day.
5. Weigh yourself regularly, preferably at the same time of day and under the same conditions.
6. Incorporate exercise into the program.
7. Differentiate hunger and appetite.
8. Select low energy/high volume foods.
9. Increase fiber intake.
10. Eat less fat.
11. Pay attention to calories.
12. Cut unnecessary items from your diet.
13. Maintain a diet of calorie-rich foods.
14. Add foods to your diet that reduce cravings.
15. Avoid mindless eating.
16. Stay busy.
17. Plan meals and shop sensibly.
18. Cook wisely.
19. Do not serve more food than you should eat.
20. Try “junior size” instead of “super size.”
21. Use smaller and different color dishes.
22. Use smaller serving spoons.
23. Eat out infrequently.
24. Eat slowly and at the table only.
25. Avoid social binges.
26. Do not place unhealthy foods within easy reach.
27. Avoid evening food raids.
28. Practice stress management techniques.
29. Get support.
30. Monitor changes and reward accomplishments.
31. Prepare for slip-ups.
32. Think positive. |
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Term
| Which hormones are affected by loss of sleep? How does this affect weight? |
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Definition
Ghrelin and leptin. Ghrelin stimulates appetite, while leptin lets you know you're full.
Sleep deprivation elevates ghrelin levels and decreases leptin levels, which leads to weight gain and keeps you from losing weight (since you'll want to eat more and be less able to tell when you're full). |
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Term
|
Definition
| The mental, emotional, and physiological response of the body to any situation that is new, threatening, frightening, or exciting. |
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Term
|
Definition
|
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Term
|
Definition
| Substances produced by the white blood cells in response to an invading agent. |
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Term
|
Definition
| A natural state of equilibrium. The body attempts to maintain this equilibrium by constantly reacting to external forces that attempt to disrupt this fine balance. |
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|
Term
| What is progressive muscle relaxation? |
|
Definition
| A relaxation technique that involves contracting, then relaxing muscle groups in the body in succession. |
|
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Term
|
Definition
| Behavior pattern characteristic of a hard-driving, overambitious, aggressive, at times hostile, and overly competitive person. |
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Term
|
Definition
| Behavior pattern characteristic of a calm, casual, relaxed, and easygoing individual. |
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Term
|
Definition
| Positive stress, under which health and performance continue to improve even as stress increases (i.e. pressure to finish a project, or to escape an enemy) |
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Term
|
Definition
| Negative or harmful stress under which health and performance begin to deteriorate. |
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Term
| What are the stages of the General Adaptation Syndrome? |
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Definition
(1) Alarm Reaction
Immediate response to a stressor. The body evokes an instant physiological reaction to minimize the threat to homeostasis.
(2) Resistance
If the stressor persists, the body does everything it can to resist it in order to maintain homeostasis.
(3) Exhaustion/Recovery
At this point, the stress becomes unbearable and the body is unable to cope with the issue, often resulting in health damage. After a period of recovery, the body recuperates and returns to homeostasis. |
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|
Term
| What are the short term and long term effects of sleep deprivation? |
|
Definition
Short term:
(1) Weakens the immune system.
(2) Impairs mental function.
(3) Has a negative impact on physical, social, academic, and job performance.
(4) Impacts stress levels, mood, memory, behavioral patterns, and cognitive performance.
Long term:
(1) Increased risk for cardiovascular disease.
(2) High blood pressure.
(3) Obesity.
(4) Diabetes.
(5) Psychological disorders.
(6) Chronic state of fatigue, exhaustion, and confusion. |
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|
Term
| What are some of the consequences of chronic negative stress on physical health? |
|
Definition
It raises the risk for many health disorders, such as:
·Coronary heart disease
·Hypertension
·Eating disorders
·Ulcers
·Diabetes
·Asthma
·Depression
·Migraine headaches
·Sleep disorders
·Chronic fatigue
·Possibly some cancers |
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Term
| How does yoga help both our body and mind? |
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Definition
| It not only consists of exercises that improve and control the body, but also relieves stress by raising self-esteem, clearing the mind, slowing respiration, and increasing body awareness. |
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Term
| How does exercise help with stress management? |
|
Definition
(1) It reduces muscular tension and eliminates physiological changes that triggered the fight-or-flight mechanism.
(2) It releases endorphins in the brain, which soothe, calm, and act as painkillers. |
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|
Term
| How do breathing exercises help in stress management? |
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Definition
| Breathing exercises engage one of the body's most powerful mechanisms for naturally reducing stress. It revitalizes the body with oxygen, and provides the sensation of "breathing away" the stress. |
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Term
| What are some practices that help us get adequate sleep? |
|
Definition
(1) Exercise.
(2) Avoid eating before bed.
(3) Limit the amount of time you spend on the Internet, texting, and so on late in the evening.
(4) Go to bed and wake around the same time every day.
(5) Keep the bedroom cool, quiet, and dark.
(6) Develop a bedtime ritual.
(7) Use your bed for sleeping only.
(8) Relax and slow down 15–30 minutes before bed.
(9) Do not drink caffeinated drinks before bed.
(10) Do not rely on alcohol to fall asleep.
(11) Avoid long naps.
(12) Talk with roommates that have scheduling conflicts.
(13) Evaluate your mattress every five to seven years. |
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Term
| What are cardiovascular diseases? |
|
Definition
| The array of conditions that affect the heart and blood vessels. |
|
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Term
|
Definition
| Coronary heart disease, a condition in which the arteries that supply the heart muscle with oxygen and nutrients are narrowed by fatty deposits such as cholesterol and triglycerides. |
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Term
|
Definition
| Fat - cholesterol and triglycerides |
|
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Term
|
Definition
| Movement of bacteria of body cells from one part of the body to another. |
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Term
|
Definition
| True concern for and action on behalf of others (opposite of egoism); a sincere desire to serve others above one's personal needs. |
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Term
|
Definition
| A waxy substance, technically a steroid alcohol, found only in animal fats and oil; used in making cell membranes, as a building block for some hormones, in the fatty sheath around nerve fibers, and in other necessary substances. |
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Term
|
Definition
| High-density lipoprotein, cholesterol-transporting molecules in the blood (good cholesterol) |
|
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Term
|
Definition
| Low-density lipoprotein, cholesterol-transporting molecules in the blood (bad cholesterol). |
|
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Term
|
Definition
| Fatty/cholesterol deposits in the walls of the arteries leading to formation of plaque. |
|
|
Term
| What is systolic blood pressure? |
|
Definition
| Pressure exerted by the blood against the walls of the arteries during the forceful contraction (systole) of the heart. |
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|
Term
| What is diastolic blood pressure? |
|
Definition
| Pressure exerted by the blood against the walls of the arteries during the relaxation phase (diastole) of the heart. |
|
|
Term
| What is diabetes mellitus? |
|
Definition
| A condition in which blood glucose is unable to enter the cells because the pancreas either stops producing insulin or does not produce enough to meet the body's needs. |
|
|
Term
| What is myocardial infarction? |
|
Definition
| Heart attack; damage or death of an area of the heart muscle as a result of an obstructed artery to that area. |
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Term
|
Definition
|
|
Term
| What does the SPF reading on sunscreen tell us? |
|
Definition
| The number represents how many times longer it takes for the skin to burn than without lotion. |
|
|
Term
| What is the most widely used illegal drug in the US? |
|
Definition
|
|
Term
| What are the characteristics of a spiritually centered life? |
|
Definition
The basic characteristics of spirituality include:
·A sense of meaning and direction in life
·A relationship to a higher being
·Freedom
·Prayer
·Faith
·Love
·Closeness to others
·Peace
·Joy
·Fulfillment
·Altruism |
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|
Term
| What are the dimensions of wellness? |
|
Definition
(1) Physical
(2) Spiritual
(3) Environmental
(4) Mental
(5) Emotional
(6) Occupational
(7) Social |
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|
Term
| Which is "good cholesterol" and which is "bad," and why? |
|
Definition
HDL (high-density lipoproteins) cholesterol is good, since it protects against heart disease.
LDL (low-density lipoproteins) cholesterol is bad since it promotes heart disease. |
|
|
Term
| Which dietary choices can raise our cholesterol? |
|
Definition
·Red meat
·Processed foods
·Sugary foods and beverages |
|
|
Term
| What is the leading cause of death in the US? |
|
Definition
| CHD (coronary heart disease) |
|
|
Term
| Which part of the body is not working correctly in the person who has diabetes? |
|
Definition
For Type I, the pancreas. It produces little or no insulin.
For Type II, the person's pancreas works fine, but the cells no longer respond to insulin. |
|
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Term
| What are the long-term effects of diabetes? |
|
Definition
(1) Death by cardiovascular disease
(2) The chronic high blood sugar leads to nerve damage, vision loss, kidney damage, and decreased immune function. |
|
|
Term
|
Definition
| The conscious promotion of unproven claims for profit. Also known as fraud. |
|
|
Term
| What is functional fitness? |
|
Definition
| The physical capacity of the individual to meet ordinary and unexpected demands of daily life safely and effectively. |
|
|
Term
|
Definition
| Activities of daily living; everyday behaviors that people normally do to function in life (cross the street, carry groceries, lift objects, do laundry, and sweep floors). |
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|
Term
|
Definition
A condition in which the body overheats. Symptoms include:
·serious disorientation
·warm, dry skin
·no sweating
·rapid, full pulse
·vomiting
·diarrhea
·unconsciousness
·high body temperature |
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|
Term
|
Definition
A condition in which the body overheats.
Symptoms include:
·fainting
·dizziness
·profuse sweating
·cold, clammy skin
·weakness
·headache
·rapid, weak pulse |
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|
Term
|
Definition
| A breakdown in the body's ability to generate heat, resulting in body temperature below 95°F. |
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Term
|
Definition
| A breakdown in the body's ability to dissipate heat, resulting in abnormally high body temperatures. |
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Term
|
Definition
| Absence (primary amenorrhea) or cessation (secondary amenorrhea) of normal menstrual function. |
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Term
|
Definition
|
|
Term
| What are the benefits of exercise for older adults? |
|
Definition
They improve functional fitness, i.e. the ability to go about their daily tasks.
They also improve cardiorespiratory endurance, strength, flexibility, blood pressure, heart rate, and body weight. |
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|
Term
| What are the advantages of a health club membership? |
|
Definition
|
|
Term
| What is thought to be the cause of muscle cramps? |
|
Definition
(1) An electrolyte imbalance.
(2) Coordination breakdown between opposing muscles.
(3) Calcium deficiency in pregnant and lactating women.
(4) Tight clothing (by reducing blood flow). |
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Term
| What is the difference between a sports drink and an energy drink? What are some adverse effects of energy drinks? |
|
Definition
Unlike sports drinks, energy drinks typically contain sugar, herbal extracts, large amounts of caffeine, and water-soluble vitamins. Energy drinks provide little or no energy (calories, but are packed with nervous system stimulants (i.e. sugar, caffeine).
Energy drinks can lead to rapid heart rate, ischemia, chest pain, increased blood pressure, tremors, jitters, convulsions, agitation, restlessness, gastrointestinal disturbance, increased urination, nausea, dizziness, irritability, nervousness, syncope (loss of consciousness), paraesthesia (tingling or numbing of the skin), insomnia, respiratory distress, headaches, (and most importantly) myocardial infarctions, and sudden cardiac deaths. |
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|
Term
| What are the dangerous consequences of heatstroke? |
|
Definition
| Disorientation, loss of motor control, muscular weakness, and finally serious neurologic injury and death. |
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Term
| What are some dangers of exercising in the heat? In the cold? |
|
Definition
In the heat, you are in danger of overheating (heat cramps, heat exhaustion, heatstroke).
In the cold, you are in danger of frostbite and hypothermia. |
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Term
| How do you prevent and treat exercise injuries? (acute sports injuries) |
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Definition
Prevent injuries by decreasing the intensity, switching activities, substituting equipment, or upgrading clothing.
Treat them with the RICE method: Rest, Ice application, Compression, Elevation. |
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|
Term
| What are the proposed benefits of barefoot running? |
|
Definition
Smaller impact forces against the ground, thus decreasing impact-related repetitive stress injuries.
Also strengthens the feet. |
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|
Term
| What are the recommendations for exercising during pregnancy? |
|
Definition
1. Do not start a new or more rigorous exercise program without proper medical clearance.
2. Accumulate 30 minutes of moderate-intensity physical activity on most days of the week.
3. Instead of using heart rate to monitor intensity, exercise at an intensity level that is perceived between “light” and “somewhat hard.” An exertion above “somewhat hard” is not recommended during pregnancy.
4. Gradually switch from weight-bearing and high-impact activities (jogging, aerobics) to non-weight-bearing/lower impact activities (walking, stationary cycling, swimming, water aerobics).
5. Avoid exercising at altitudes above 6,000 feet.
6. Avoid scuba diving.
7. If fit and exercising before pregnancy, gradually decrease the amount, intensity, and frequency. Slow down exercise during the first few weeks in response to morning sickness and fatigue.
8. Pay attention to the body’s signals of discomfort and distress and never exercise to exhaustion.
9. Avoid activities that involve potential contact with others or surfaces (basketball, soccer, volleyball, skiing, ice skating, road cycling, horseback riding, and motorcycle riding).
10. Do not exercise for weight loss.
11. Get proper nutrition.
12. Prevent dehydration.
13. Do not exercise in the heat (especially during the first trimester).
14. After the first trimester, avoid exercises that require lying on the back.
15. Avoid supine exercises after the first trimester.
16. Perform stretches with more care because tissues are more lax. |
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