HPEX 301 exam 4 review

What is stress?

State of physical and mental tension in response to an actual or perceived threat or challenge

What are stressors?

Different things that can cause stress

• Physical (injury)

• Mental (deadline or personal conflict)

What is the stress response?

Body’s reaction to stress and it prepares us to deal with stressors

What’s the difference between eustress and distress?

• Eustress: positive stress that’s associated with improved performance

• Distress: negative stressed associated with poor performance

What are some physiological changes a person experiences during stress?

• Dilated pupils

• Pain block

• Heightened hearing

• Dilated lungs

• Tachycardia

• Hyperglycemia (more glucose for energy)

• Decreased digestion

• Usage of stored fat

• Sweating

• More RBCs released by the spleen

• Increased BP

What are the stress hormones?

Epinephrine, norepinephrine, and cortisol (main stress hormone) mediated by the hypothalamus

What are the different functions of cortisol?

• increased glucose, breaking down fat for energy, increased production of epinephrine and norepinephrine, immune suppression

How does the autonomic system work?

The system controls involuntary actions and is broken down into the PSNS (relaxation) and SNS (fight or flight)

What are the different personality behavior patterns and their risks for heart disease?

• A

  • Impatient, competitive, aggressive, highly motivated, sometimes hostile

  • High risk for heart disease

• B

  • Patient, nonaggressive, easygoing

  • Low risk for heart disease

• C

  • Competitive, highly motivated, maintain constant emotional control

  • Low risk of heart disease

• D

  • Negative, anxious, worried, socially inhibited

  • High risk of heart disease

What is chronic stress and what are its effects?

• Physical consequences

  • Lowered immunity

  • Heart disease

  • HTN

  • Hormonal imbalances

  • Back and neck pain

• Mental health consequences

  • Emotional disorders (depression, anxiety)

  • Eating disorders

How do the terms allostasis and allostatic load help better explain the relationship between stress and disease?

Allostasis is the ability to maintain homeostasis through stressful situations. Under long-term stress, the body can’t continue adapting well and reaches its allostatic load. Allostatic load is when the continued stress level causes an inability to respond appropriately to stress impairment of your immune system

What is the general adaptation syndrome?

Pattern of response to stress

• Alarm stage: fight or flight response occurs (HA, anxiety, issues w/sleep). Prone to injury and disease

• Resistance stage: high resistance to stress by the body and shows improved ability to cope with stress

• Exhaustion stage: depletion of physical and psychological resources to cope with stress that occurs with chronic exposure

What are some relaxation techniques to help with stress?

• Rest and sleep

• Exercise

• Relaxation techniques

  • Progressive relaxation: reduces muscle tension through gradually relaxing different muscle groups

  • Breathing exercises: slow inhale and exhale to maintain regular breathing

  • Meditation: sit quietly and concentrate on a single thing to achieve relaxation

  • Visualization/Imagery: use of mental pictures to reduce stress

How does convection occur during exercise?

The body loses heat when air or water moving over the body is cooler than the skin temperature. So, it doesn’t occur as much when exercising in hot environments (stationary biking), but is prominent in biking outdoors and swimming

How does evaporation occur during exercise?

The body loses heat when sweat on the skin is converted to gas. Most prominent during warm days with limited air movement since the air is dry

How does humidity affect evaporation?

• When both humidity and air temperature is high, the body can’t release as much heat so evaporation is limited. The body retains heat which can dangerously increase body temp

• Humidity can also increase the heat index (temp the body senses)

What are the signs of symptoms of a heat cramp?

S&S: Muscle spasm/twitching

Care: cool place, lay down, water w/ salt

What are the signs of symptoms of heat exhaustion?

S&S: general weakness, fatigure, drop in BP, blurred vison, LOC, profuse sweating, clammy skin

Care: cool place, remove clothing, apply cold water or ice, water w/ salt q15min for 1hr

What are the signs of symptoms of a heat stroke?

S&S: stops sweating, hot and red skin, limp muslces, involuntary limb movement, seizures, diarrhea, vomiting, tachycardia, hallucinations, coma

Care: cool place, remove clothing, lower body temp (immersion, fanning, liquids)

How should you dress for exercise in cold environments?

• Outer layer

  • Purpose is to protect you from wind and water

  • Should be lightweight, microfiber, well-ventilated, windproof jacket. Also include a hate, scarf, and gloves to protect the extremities

• Middle layer

  • Purpose is to further insulate the body while wicking moisture outwork

  • Heavy so should only be used in very cold conditions (Polartec, Thermax, fleece)

• Inner layer

  • Purpose is to remove moisture from the skin and move it to the next layer

  • No cotton clothing

How can you prevent altitude sickness when exercising in high altitudes?

• Lower the exercise intensity or less than tour normal level to stay within your target heart rate zone

• Drink plenty of fluid during and after exercises since the body decreases its water content to cope with the stress of altitude exposure

What is acute mountain sickness?

• Problem associated with high altitudes from going high too fast

• S&S: HA, nausea, weakness, dizziness

• Prevention: ascend slowly, increase altitude by 1000 ft per day if going above 10,000 ft, sleep at lowest elevation, drink water, high-carb diet

What are the 2 forms of air pollution?

• Ozone: gas from chemical reaction between sunlight and hydrocarbons from car exhaust and can trigger an asthma attach

• Carbon monoxide: gas from burning fossil fuels (gas, coal) and cigarette smoke and can impair exercise performance

What is overtraining syndrome

• Too much exercise and not enough recovery time between workouts

• S&S: increased resting HR, reduced appetite, weight loss, irritability, disturbed sleep, elevated BP, frequent injuries, low immunity, chronic fatigue

• Prevention: 10% rule

What is the 10% rule in exercising?

Its a strategy to prevent overtraining by increasing exercise intensity or duration by no more than 10% over a 2-week period

What are the intrinsic RFs of sport injuries?

• Age

• Body size

• Physical fitness

• Bone density

• Gender

• Muscle flexibility and strength

What are the extrinsic RFs of sport injuries?

• Environmental factors

• Equipment

• Type of activity

• Intensity and amount of activity

• Warm-up

What are the different degrees of a muscle strain?

• 1st degree: only a few muscle fibers are stretched or torn with full ROM still possible

• 2nd degree: many muscle fibers are torn and movement is painful and limited, swelling, hemorrhage, and soft sunken muscle

• 3rd degree: muscle is torn completely with movement being impossible and pain that subsides quickly d/t nerve fibers being damaged

What are the different degrees of a ligament sprain?

• 1st degree: minor instability, pain, and swelling

• 2nd degree: tearing of many ligament fibers causing moderate instability, definite pain, swelling, and stiffness

• 3rd degree: total tearing or separation of the ligament causing major instability, nerve damage, and swelling

What’s the difference between acute vs. delayed muscle soreness?

• Acute

  • form of fatigue from extreme exercise

  • Cause: strenuous exercise session right after working out caused by alterations in the muscle, increased fluid, or injury to the tissue NOT lactic acid

  • Prevention: don’t overdo it, warm up and cool down

• Delayed

  • soreness occurring 1-2 days after the exercise session

  • Cause: bout of exercise that’s excessive in duration or intensity or when trying something new that cause micro tears in the muscles during the eccentric phase (lengthening) leading to swelling and pain

  • Prevention: refrain from strenuous exercise, warm up, avoid heavy weights for eccentric focused exercises

What does the acronym RICE stand for?

It’s the initial treatment of exercise-related injuries

• Rest: prevents further injury

• Ice: reduces swelling

• Compression: reduces swelling and fluid collection

• Elevation: reduces blood pressure and swelling

What are cryokinetics?

Rehabilitation technique that incorporates alternating periods of treatment using ice, exercise, and rest

• Ice for 12 min, 3 min of light exercise, 3 min of ice repeated 5 times

What is cancer?

Group of diseases characterized by the growth and spread of abnormal cells

What’s the difference between a benign and malignant tumor?

• Benign: don’t contain cancerous cells

• Malignant: contain cancerous cells

What are carcinogens?

It’s any substance or factor that promotes the growth of cancer cells

• Tobacco smoke

• Inhaled asbestos or radon gas

• UV radiation

• Infectious organisms

• Radiation

• Genetic mutations

• Hormonal dysfunction

• Impaired immune function

What are the major types of cancer and the tissue they originate from?

• Carcinoma: epithelial cells

• Sarcoma: bone and soft tissues (muscles, fat, blood vessels, lymph vessels, fibrous tissue)

• Leukemia: bone marrow

• Lymphoma: lymphocytes

• Multiple myeloma: plasma cells

• Melanoma: melanocytes (skin cells)

• Brain and spinal cord tumors: brain and spinal cord

How do DNA and cancer work together?

The growth and division of cells are controlled by DNA when it functions normally. But when DNA is damaged, cell division becomes uncontrolled causing them to become cancerous since the cells can’t carry out their normal functions

What are the 7 warning signs of cancer (CAUTION)?

• Change in bowel/bladder habits

• Area or sore that doesn’t heal

• Unusual bleeding

• Thickening or lump formation

• Indigestion

• Obvious change in mole color or size

• Nagging or persistent cough

What are the highly addictive drugs?

psychoactive drugs

What are factors for drug addiction?

• type of drugs and the reaction they give

• genetics

• psychological makeup

  • ability to cope, need for excitement, tendency toward impulsive behavior

• social factors

  • easy access to drugs, peer pressure, drug use in family, low education level

• personal characteristics (poor coping skills, social environment, heredity

What are the psychoactive drugs?

• Drugs that produced an altered state of consciousness “feeling high”

• Ex: marijuana, prescription medications, cocaine, ecstasy, alcohol, tobacco

• Effects: weed (lung disease, cardiac issues), cocaine (cardio issues, angina, seizures, GI upset), meth (paranoia, aggressiveness, anorexia, memory loss, delusions, dental issues)

List withdrawal symptoms

• restlessness

• bone and muscle pain

• vomiting

• diarrhea

What are the different classes of drugs?

• Opiates

  • heroin

• Stimulants

  • cocaine

  • methamphetamine

  • nicotine

  • ecstasy

  • marijuana

• Hallucinogen

  • lysergic acid (LSD)

• Narcotic

  • DXM

• Hormones

  • anabolic steroids

• Inhalants

  • laughing gas

  • whippets

What are club drugs"?

Group of popular psychoactive drugs that include Ecstasy, gamma-hydroxybutyrate (GHB), ketamine, Rohypnol, methamphetamine, and LSD

What signs would a baby exhibit if they were prenatally exposed to marijuana?

• weak responses to visual stimuli, increased tremulousness, high-pitched cry

What are the addictive behaviors often associated with addiction?

• Reinforcement leading to craving

• Loss of control

• Escalation

• Negative outcomes