Lifetime Wellness & Fitness Final Exam

Body heat

Exercise muscle contraction increases this

Hot AND humid conditions

These conditions are the worst combo for excessive body heat

Heat injury

This occurs if body temperature exceeds 105 degrees

Heat illness

This includes cramps, rapid heartbeat, dizziness, nausea, lack of sweat, and dry, hot, or clammy skin

Heat injury

Short-term exposure(30-60min) to an extremely hot environment can cause this

Heat injury

This occurs when the heat load exceeds body's ability to regulate body temperature

heat cramps, heat exhaustion, heat stroke

What are the most common types of heat injury

Heat cramps

This is characterized by muscle spasms or twitching of the limbs

Heat exhaustion

Thus results in general weakness, fatigue, a possible drop in blood pressure, blurred vision, occasionally a loss consciousness, and profuse sweating from pale, campy skin

heat stroke

This is a life-threatening emergency/911 call, the person stops sweating, and the skin becomes hot and red. Signs include involuntary limb movements, seizures, diarrhea, vomiting, and a rapid, strong heartbeat

improper training techniques, inadequate shoes, alignment abnormalities in legs and feet, and improper exercise techniques

What are the main causes of exercise injury

Overtraining syndrome (OTS)

This is a major cause of injury and is an extremes amount of exercise with far too little rest

Overtraining syndrome (OTS) and inappropriate recovery period

What are improper training techniques

Proper Footwear

To avoid having inadequate shoes, runners especially benefit from this and using this specifically designed for their activities

A. Excessive distance or duration B. Drastic changes in exercise routine

What are some improper exercise techniques

Tendinitis

This is swelling in the tendon

Proper exercise technique and avoiding joint overuse

How do you prevent tendinitis

Ligament sprains

This is excessive force applied to a joint

Use a brace/refrain from high-stress activities

How to you prevent ligament sprains

Torn cartilage

This is high force or unusual movements

Limit high-stress activities on joint/avoid movements outside normal range of motion

How to you prevent torn cartilage

Decrease pain, limit excessive swelling, and prevent further injury

To manage injuries, the objectives of initial treatment are what

rest, ice, compression, elevation

What does RICE stand for?

Rest

This step in the RICE method prevents further injury

Ice

This step in the RICE method reduces swelling and pain

Compression

This step in the RICE method reduces swelling

Elevations

This step in the RICE method reduces blood pressure and therefore, swelling

Cryokinetics

This is a rehabilitation technique that incorporates alternating periods of treatment, using ice, exercise, and rest

Stress

A state of mental and physical tension

Stress

Homeostasis(balance) is disrupted from this

Eustress

This is "positive" stress that can improve performance

Distress

This is "negative" stress that disrupts health and functioning

Stressor

This is a factor that produces stress which can be physical or mental/ acute or cumulative or chronic

Stress response

This is a body's reaction to the stressor which can be physiological or behavioral

Endocrine system

This system has glands/tissues that secrete hormones

Endocrine system

Under stress, this system releases hormones activating stress response such as epinephrine, norepinephrine, and cortisol

A. Eyes: pupils dilate/improves vision B. Brain releases endorphins block pain C. Lungs dilate to increase air movements D. Heart increases heart rate to improve circulation breathing E. Liver releases sugar to provide energy F. Digestive system's sphincters relax/digestion stops G. Stored fat is broken down for energy H. Spleen releases more RBC I. Skin perspiration increases to cool body J. Blood vessels constrict/blood pressure increases K. Ears-hearing becomes more acute

What are some physiological stress responses

sympathetic and parasympathetic nervous system

When we are under stress, our autonomic nervous system takes over which includes these system

Increase heart rate/respiration producing hormones

In the sympathetic nervous system, these are the involuntary movements

Resting heart rate, digestion, and blood pressure

In the parasympathetic nervous system, these are the involuntary movements

Chronic stress

This is distress for a prolonged period of time and includes elevated blood pressure, heart disease, hormonal imbalances, reduced immune system, and emotional disorders including depression

Acute stress problems

This is distress for a short period of time(an event) and includes headaches, body aches and tension, irritability, and decreased concentration

Stress-related complaints/ailments

75-90% of all doctor visits are for this

Stress-related problems

Billions of dollars lost by business/government come from absenteeism and healthcare costs due to this

physical and mental health

Chronic stress can have potential negative effects on what

Lowered disease resistance, heart disease, elevated blood pressure, hormonal imbalances, and back/neck pain

What are some of the negative effects of physical health from chronic stress

Emotional disorder and eating disorders

What are some of the negative effects of mental health from chronic stress

1. Alarm stage 2. Resistance stage 3. Exhaustion stage

What is the 3 stage adaptation to stress in the general adaptation syndrome

Alarm stage

This general adaptation to stress stage includes fight-or-flight responses activates and is where body is more injury-prone and susceptible to disease

Resistance stage

This general adaptation to stress stage includes trees resistance is higher than normal and is where the body improves capacity to deal with the continued exposure to stress

Exhaustion stage

Persistent exposure to stress/This general adaptation to stress stage includes physical resources for responding depleted and is where the body is vulnerable to disease

A. Meditation(deep breaths) B. Exercise(get moving) C. Time in nature(relaxation) D. Sleep well(recharge) E. Connect socially F. Connect socially G. Eat well/stay hydrated H. Make lists I. Organize!

What are some ways of stress management in your life

Burn out

Psychological phenomenon where one experiences a severe(almost clinical) loss of physical, psychological,and emotional energy. This can lead to decreased performances in tasks/job and/or illness

7 to 9 hours of sleep nightly

How many hours of sleep per night should you get according to your text

Cancer

This is a group of diseases characterized by the growth and spread of abnormal cells

Lymphatic system

What system does cancer often spread in

Cancer

Second leading cause of death in the U.S.

Heart disease

First leading cause of death in the US

Cancer

This can occur in almost ant tissue/organ in the body/# damage to your DNA

Tumors

masses of abnormal cells

Benign

This kind of tumor is slower at growing and has less serious health threats

Malignant

This kind of tumor is faster at growing and has very serious health threats

Lung cancer

This is the leading cause of all cancer deaths as a lack of screening tests for earl detection is typical

Don't smoke

What is the easiest way to reduce lung cancer

Breast cancer

This is the second most common cancer and second leading cause of cancer death as in women

Breast cancer

This type of cancer gets mammograms (age 50) and performs beats self-examination

Prostate cancer

This is the second leading cause of cancer deaths in men and gets regular exams especially after age 50

Colon/rectal cancer(colorectal)

This is the third leading cause of cancer deaths and gets regular screening for polyps after age 50/PA and fiber rich diet

Testicular cancer

This one of the most common cancers in young men from a Caucasian/family history and performs routine self-examinations

Skin cancer

This is the most common type of cancer overall so you should USE adequate sunscreen(SPF 15 or higher) during sun exposure to avoid excessive exposure to UV light

Basal cell carcinoma, squamous cell carcinoma, and melanoma

What are the three types of skin cancer

Heredity

This is having a close relative with diagnosed cancer that increases risk three-fold so learn about your family's health history(blood relatives)

African Americans

This race has a higher incidence and death rates of cancer than Caucasians so increase awareness and early detection is critical

Race/ethnicity, heredity, increasing age, and gender

What are cancer risk factors you cant control

exposure to viruses, radiation/toxins, alcohol intake, nutrition, physical inactivity, smoking, and obesity

What are cancer risk factors you can control

CAUTION

What acronym helps provide 7 warning sign to detect cancer early and increase survival

Change in bowel/bladder habits

What does the C stand for in CAUTION

Area/sore that does not heal/heals slowly

What does the A stand for in CAUTION

Unusual bleeding/discharge from the bowel, nipple, or vagina/unexplained blood in urine

What does the U stand for in CAUTION

Thickening of lump in breast or elsewhere

What does the T in CAUTION stand for

Indigestion, difficulty swallowing, or loss of appetite

What does the I stand for in CAUTION

Obvious change in size/color of a wart/mole

What does the O stand for in CAUTION

Nagging persistent cough or hoarseness

What does the N stand for in CAUTION

Bloodstream

HIV transmission must enter here

A. Vaginal/anal intercourse with no condom B. Sharing contaminated needles/drug use, tattoos, piercings C. Mother to fetus

What are the most common modes of HIV transmission

A. Causal contact with HIV-infected individuals B. Contact with inanimate objects C. Sports participation D. Saliva E. Swimming pools, hot tubs, or whirl pool baths F. Contact with animals G. Insect bites

HIV cannot be transmitted via ...

nonoxynol-9

Spermicides with this are not effective at reducing the risk of STDs/STIs

A. HIV/AIDS B. Hepatitis B(VAX!!) C. Human Papillomavirus(VAX!!)(genital Warts) D. Herpes

What are some viral infections

A. Chlamydia B. Gonorrhea C. Syphilis

What are some bacterial infections

Bacterial infection can be cured by antibiotics

What is the difference between viral and bacterial infections

Carcinogens

DNA is damaged by these which can cause cancer and where uncontrolled cell growth occurs

Radiation, chemicals, drugs, and toxic substances

What do carcinogens include

Metastasis

This is the spread of cancer cells through the body

Human Papollomavirus (HPV)

This refers to a group of over 40 strains of a sexually transmitted virus

Human pappilomavirus (HPV)

This is one of the most common cases of STIs in the US

Human Papillomavirus (HPV)

This is extremely high rate of infection in college students and its symptoms can be either asymptomatic or genital warts

Cervical cancer

Human Papillomavirus (HPV) is associated with what type of cancer

A. Medications, laser surgery, or excision surgery for warts B. Viruses remain dormant int he body/can reappear C. Preventative: HPV vaccine maybe

What are the human papillomavirus(HPV) treatments

Chlamydia

A common bacterial STI among heterosexual people worldwide

20%

What percentage of all college students are infected of chlamydia