Study Guide - Exam 1 Flashcards

Vocabulary flashcards based on the Exam 1 Study Guide covering Mental - Emotional Health, Fitness, and Cardiovascular Disease.

Stress and Stressors

Stress:The body and mind's physical and emotional reaction to any demand, challenge, or threat. 

Stressors:Any event, situation, or stimuli that triggers a stress response in the body (e.g., exams, major changes). 

Epinephrine

Also known as adrenaline, this is a hormone secreted during stress that initiates the "fight-or-flight" response by increasing heart rate and blood pressure. 

R.E.M. and Non R.E.M.

R.E.M. (Rapid Eye Movement): The deep stage of sleep where dreaming occurs, eye movement increases, and brain activity is high; crucial for memory consolidation.

Non-R.E.M.: The quieter, restorative stages of sleep ranging from light sleep to deep slow-wave sleep where tissue repair occurs.

Sleepwalking

A sleep disorder (somnambulism) occurring during deep Non-R.E.M. sleep where a person performs physical activities like walking while unconscious

Methods for Stress Management

Techniques used to control stress levels, such as deep breathing exercises, regular physical activity, mindfulness/meditation, adequate sleep, and time management. 

Aerobic and Anaerobic

Aerobic: Exercise that requires continuous oxygen consumption over a prolonged period (e.g., jogging, swimming).

Anaerobic: Short-duration, high-intensity exertion that relies on energy sources stored in muscles rather than oxygen (e.g., sprinting, heavy weightlifting).

F.I.T.

A fitness framework standing for Frequency (how often), Intensity (how hard), Time (how long), and Type (what kind of exercise). 

Lean Body Mass

The total weight of your body minus all fat tissue (includes muscles, bones, organs, and water). 

Muscular Strength and Endurance

Muscular Strength: The maximum amount of force a muscle can exert against a resistance in a single effort.

Muscular Endurance: The ability of a muscle or muscle group to perform repeated contractions over a prolonged period without fatigue.

Flexibility and Stretch Reflex

Flexibility: The range of motion available around a joint or group of joints.

Stretch Reflex: An involuntary muscle contraction triggered as a defense mechanism when a muscle is stretched too far or too fast to prevent injury.

Cardiorespiratory Endurance

The ability of the heart, lungs, and circulatory system to supply oxygen to working muscles during sustained physical activity

Endomorph

Endomorph: Body shape characterized by a higher body fat composition, wider frame, and slower metabolism

Mesomorph

Mesomorph: Athletic frame characterized by strong muscular build and balanced fat distribution.

Ectomorph

Slender frame characterized by long limbs, low body fat, and a fast metabolism

Point of Purchase for Shoes

(3 Points): Key factors when buying athletic shoes: proper fit/size (leaving thumb-width toe space), appropriate activity type (e.g., running vs. cross-training), and arch/cushioning support. 

Healthy Body Fat % for Men and Women

Men: Typically 10–22%

Women: Typically 20–32% (higher essential fat needed for reproductive biology). 

Fast-slow Twitch Muscle Fibers

Fast-Twitch: Fibers built for explosive, quick, and powerful force production that tire out rapidly. 

HDL and LDL Cholesterol

HDL (High-Density Lipoprotein): "Good" cholesterol that clears excess cholesterol from blood vessels and returns it to the liver. 

LDL (Low-Density Lipoprotein): "Bad" cholesterol that can build up inside arterial walls as plaque

Systolic and Diastolic

Systolic: The top number, measuring arterial pressure when the heart contracts and pumps blood.

Diastolic: The bottom number, measuring arterial pressure when the heart rests between beats. 

Who Can Donate Blood

Healthy individuals meeting age (usually 16–17+), weight (at least 110 lbs), and health criteria; blood compatibility depends on ABO/Rh blood types (O-negative is universal donor). 

C.D. Risk Factors

Cardiovascular Disease (C.D.) Risk Factors: Factors like smoking, high blood pressure, elevated cholesterol, physical inactivity, obesity, diabetes, unhealthy diet, age, and genetics. 

Stents

Tiny, expandable mesh tubes surgically placed inside narrowed arteries to keep them open.

Who Are Stroke Victims

Individuals who suffer neurological damage caused by a blocked blood vessel (ischemic stroke) or ruptured blood vessel (hemorrhagic stroke) in the brain. 

Diabetic Factors

High blood sugar levels damaging blood vessels and nerves over time, significantly elevating cardiovascular disease risk

How to Control Hypertension

Consuming a low-sodium diet, exercising regularly, maintaining a healthy weight, avoiding smoking/excessive alcohol, managing stress, and using prescribed medications

Angina

Chest pain or discomfort caused by reduced blood flow and oxygen supply to the heart muscle. 

Atherosclerosis

The narrowing and hardening of arteries caused by plaque buildup (fats, cholesterol) on inner walls

Importance of Defibrillator

(AED): An automated device that delivers an electrical shock to restore a normal heart rhythm during sudden cardiac arrest. 

Bypass

Bypass Surgery: Creating a new route around a blocked artery using a healthy blood vessel harvested from elsewhere in the body. 

Cardiac Arrest

Cardiac Arrest: An electrical malfunction causing the heart to suddenly stop beating unexpectedly. 

Angioplasty

A procedure using a tiny balloon inside a clogged artery to flatten plaque and restore blood flow. 

Heart Attack and Strokes Warning Signs

Heart Attack: Chest tightness/pain, shortness of breath, pain in arm/neck/jaw, cold sweats. 

Stroke (FAST): Facial drooping, Arm weakness, Speech difficulty, Time to call emergency services. 

Blood Pressure Numbers (Normal, High)

Normal Blood Pressure: Less than 120/80 mmHg. 

High Blood Pressure (Hypertension): 130/80 mmHg or higher.

HDL and Total Cholesterol Numbers

Desirable Total Cholesterol: Under 200 mg/dL. 

Optimal HDL: 60 mg/dL or higher. 

Statins

Statins: Prescription drugs used to lower blood cholesterol levels by blocking cholesterol production in the liver

Simple Carbs

Simple: Short-chain sugars digested quickly that cause rapid blood sugar spikes (e.g., fruit sugars, table sugar, candy)

Complex Carbs

Complex: Long-chain starches/fibers digested slowly that provide steady energy (e.g., whole grains, oats, vegetables)

Major Sugar Concepts

Natural sugars (found inherently in whole foods) vs. added sugars (processed sugars added during manufacturing); excessive intake is linked to obesity and diabetes. 

Fiber

Indigestible plant carbohydrate essential for digestive health and regulation. 

Lactose Intolerance

Inability to fully digest the sugar (lactose) in dairy due to a deficiency in the enzyme lactase. 

Unsaturated Fat

"Healthy" liquid fats found in plants/fish that improve blood cholesterol

Saturated Fats

Solid fats found in animal products that can raise LDL cholesterol

Trans Fats

Harmful artificial fats created through hydrogenation that elevate risk for heart disease. 

Omega-3

Essential fatty acids supporting heart and brain function found in fish, flaxseeds, and walnuts. 

Complete

Contains all 9 essential amino acids (found in meat, dairy, eggs, soy). 

Incomplete

Lacks one or more essential amino acids (found in plant foods like beans, nuts, grains). 

When to Drink Sports Drinks

Ideal for intense physical activity lasting over 60 minutes to replenish lost electrolytes and fluids.

Dangers of Sodium:

High intake can lead to fluid retention, elevated blood pressure, and increased risk of cardiovascular disease. 

Iron Loss Importance

Iron is essential for hemoglobin production to transport oxygen in blood; deficiency leads to iron-deficiency anemia, causing chronic fatigue. 

Anorexia Nervosa:

Anorexia Nervosa: Severe self-starvation, extreme fear of gaining weight, and distorted body image.

Bulimia Nervosa

Episodes of binge eating followed by purging behaviors (vomiting, excessive exercise, laxatives). 

Binge Eating Disorder

Frequent episodes of consuming large amounts of food rapidly without purging, often accompanied by shame/guilt

Heat Cramps

Involuntary muscle spasms from electrolyte loss. Treatment: Rest, cool location, fluid/electrolyte replacement

Heat Exhaustion

Heavy sweating, nausea, dizziness, weak pulse, cool clammy skin. Treatment: Move to shade/AC, loosen clothes, sip cool water, apply cool cloths.

Heat Stroke

Heat Stroke: Life-threatening emergency with high core body temperature (>103°F), confusion, hot dry or red skin, rapid pulse, loss of consciousness. Treatment: Call emergency services immediately; rapidly cool body with ice/water baths.

Basic Concepts of Foodborne Illness

Basic Concepts of Foodborne Illness: Sickness caused by consuming foods contaminated with harmful bacteria, viruses, or parasites.

Safe Food Preparation at Home (4 Steps)

Safe Food Preparation at Home (4 Steps): Clean (wash hands/surfaces), Separate (prevent cross-contamination), Cook (reach internal temperatures), Chill (refrigerate promptly).

Macronutrient Percentages

Recommended daily intake distribution:

Carbohydrates: 45–65% 

Fats: 20–35% 

Proteins: 10–35% 

Normal Calorie Ranges

Men: ~2,000 to 3,000 calories/day (varies with age & activity). 

Women: ~1,600 to 2,400 calories/day (varies with age & activity

Glasses of Water per Day

Glasses of Water per Day: General baseline recommendation is roughly 8 glasses (8 oz each, totaling ~64 oz per day) or drinking according to thirst and activity level.