KINE 223 FINAL EXAM REVIEW

Health

state of being free from injury and illness-complete physical, mental, and social well being, and not merely the absence of disease or infirmity.

Blue Zone Wellness Factors

1. Natural movement

2. Right outlook- downtime

3. Eat wisely- what and how much

4. Connect- friends/family, sense of purpose *** this one is the most important- the people you surround yourself with

5. 80% rule - avoid overeating

6. Belong - faith-based community

7. Wine at 5

8. Know your Purpose

Wellness

being in good physical and mental health-process of making informed choices that will lead one, over a period of time, to a healthy lifestyle that should result in a sense of well being.

The FITT Principle

remember when identifying an appropriate cardiovascular exercise prescription: frequency, intensity, time, and type

The Stages of Change Model

Precontemplation, contemplation, preparation, action, maintenance

RCT's

Randomized Clinical Trial- only factor that differs between subjects is the one being tested... control and variable groups

Lifestyle Activity

searching for opportunities to expend some extra energy, rather than searching for opportunities to conserve energy with convenient devices like cell phones.

Hypokinetic Conditions

too little activity

conditions such as low back pain, osteoporosis, obesity, diabetes, and mental health disorders

Mindfulness

a concept that includes strategies and activities that help us be more in the present moment, helps us connect with ourselves and nature. peacefulness, spirituality

Biological Age

can be lower than chronological age with healthy diet, exercise, sleep, stress management, can be higher with unhealthy habits

Creeping Obesity

increase in percent body fat as activity decreases with age

Hypertension

High Blood pressure (140/90 or higher)

Systolic Blood Pressure

pressure in arteries when heart beats/contracts

Diastolic Blood Pressure

pressure in arteries in between heartbeats (at rest)

Epigenetics

the study, in the field of genetics, of cellular and physiological phenotypic trait variations that are caused by external or environmental factors that switch genes on and off and affect how cells read genes instead of being caused by changes in the DNA sequence...... how we live our lives can alter our genes

Holistic Self-Care

diet, exercise, sleep, environment, good mental health, spiritual health

"Core" Musculature

pelvic floor muscles, abdominal wall, back muscles, hip muscles, lats and glutes

Neurotransmitters

chemical substance that's released at the end of a nerve fiber by the arrival of a nerve impulse

The Limbic System

evolutionary primitive brain structures, involved in many of our emotions and motivations, particularly those related to survival, such as fear, anger, sexual behavior. feelings of pleasure

Addiction

a chronic, treatable, medical condition that can develop from using illicit or prescription drugs

Antioxidants

compounds that aid each cell in the body facing an ongoing barrage of damage resulting from daily oxygen exposure, environmental pollution, chemicals and pesticides, additives in processed foods stress hormones, and sun radiation.

Free radicals

things that make your skin break out?

Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can be formed when oxygen interacts with certain molecules. Once formed these highly reactive radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage they can do when they react with important cellular components such as DNA, or the cell membrane. Cells may function poorly or die if this occurs. To prevent free radical damage the body has a defense system of antioxidants.

Scientific Inquiry

Ask:

• Is there evidence?

• Is it tested?

• Are results reproducible?

Evidenced-based living (article on ecampus)

Benefits of exercise..

improved cardiovascular fitness, greater lean body mass, improved strength and muscular endurance, stronger heart, lower heart rate, increased oxygen to the brain, reduced blood fat including LDL-C, increased protective HDLC, delayed development of atherosclerosis, increased work capacity, improved peripheral circulation, improved coronary circulation, reduced risk of heart attack, reduced risk of stroke, reduce risk of hypertension, greater chance of surviving a heart attack, greater oxygen carrying capacity of the blood.

Aerobic vs. Anaerobic Exercise

Aerobic: increases heart rate & oxygen flow

ex. cardio

Anaerobic: intense enough to trigger lactate formation (doesn't require oxygen)

ex. weight training

Benefits of weight training and flexibility

flexibility- having the ability to perform daily activities without developing muscle strains or tears and being able to participate in sports with enhanced performance.

weight training- decreased activation of antagonistic muscles, learning how to perform the activity,changes in the activiation of the motor unit, improved recruitment patterns of muscle fibers, blah blah

PNF stretching

proprioceptive neuromuscular facilitation requires a partner for resistance, cause contraction in muscle, then relax

Purpose of determining target heart rate zone (Karvonen Formula is what we used)

to determine the intensity of training necessary to achieve cardiovascular improvement (what your heart rate should be during exercise)

Karvonen Formula: multiply maximum heart rate (220 minus your age) by a designated intensity percentage

What are the risk factors for heart disease? Which ones are modifiable?

Age, sex, family history; modifiable- diet, drug use, smoking history, cholesterol levels, obesity, high blood pressure, physical inactivity

What is considered hypertension or "high" blood pressure? What is "pre-hypertensive"?

Hypertension: at or above 140/90

Pre-hypertensive: 120-139/80-89

Review CAM practices. Which is the most commonly used in the USA?

CAM: Complementary & Alternative Medicine

Most commonly used is natural products

What are the negatives associated with fad diets?

-weight gain becomes easier

-altered metabolism

-nutritional deficiencies

-limited to few foods, limiting key nutrients

-ignore importance of exercise

Why is folic acid (folate) important for women of child-bearing years?

Help prevent neural tube defects

Ex. Spina Bifida, anencephaly

Which macronutrient is important for energy in the body?

Fat is the most energy-dense macronutrient- carbs, protein, and fat

In our body, what provides energy for short term bursts of activity?

glucose... converts into ATP

How many calories per gram for fat? carbohydrates? protein? alcohol?

9 calories/gram for fat

4 calories/gram for carbs

4 calories/gram for protein

7 calories/gram for alcohol

Which type of fat should we minimize and which type is more healthful?

Minimize saturated fats

Polyunsaturated

Which type of carbohydrate should we minimize (less than 10% of our diet) and which type should we maximize?

minimize simple carbs (disaccharides), maximize complex carbs (polysaccharides)

Which types of food contain fiber? What are the two type of fiber? Why are they important in a healthy diet?

broccoli, beans, fruit, grains- soluble and insoluble- health, digestion, preventing disease

Remember there is no such thing as "spot reducing"...and a muscle cell cannot turn into a fat cell, etc...numerous sit-ups daily will NOT make an impact on your belly fat unless you add CARDIO!

What are the protective factors associated with a reduced risk of addiction?

Self control, Parental monitoring, academic competence, ant-drug use policies in school, strong neighborhood attachment

What impact do drugs have on the brain's communication system?

Drugs are chemicals that affect the brain by tapping into its communication system and interfering with the way neurons normally send, receive, and process information. Some drugs, such as marijuana and heroin, can activate neurons because their chemical structure mimics that of a natural neurotransmitter. This similarity in structure "fools" receptors and allows the drugs to attach onto and activate the neurons. Although these drugs mimic the brain's own chemicals, they don't activate neurons in the same way as a natural neurotransmitter, and they lead to abnormal messages being transmitted through the network.

Other drugs, such as amphetamine or cocaine, can cause the neurons to release abnormally large amounts of natural neurotransmitters or prevent the normal recycling of these brain chemicals. This disruption produces a greatly amplified message, ultimately disrupting communication channels.

What is the active ingredient in marijuana? What are the negative effects of marijuana on the developing brain?

THC

Doubles the risk of developing symptoms of depression and anxiety.

Three times as likely to have suicidal thoughts as compared to peers who do not smoke marijuana.

Increased risk of developing schizophrenia in later teen years.

What are the health risks of being obese?

Heart disease and stroke.

High blood pressure.

Diabetes.

Some cancers.

Gallbladder disease and gallstones.

Osteoarthritis.

Gout.

Breathing problems, such as sleep apnea (when a person stops breathing for short episodes during sleep) and asthma.

Why is pre-natal care important? How many weeks is a typical pregnancy? Which tri-mester is considered the most critical? Can a pregnant woman exercise?

More likely to have a healthier baby and no serious complications

40 weeks

1st tri-mester

yes

Risks associated with fast food, yo-yo dieting, and binge eating?

Fast Food: Cancer, Stroke, Type 2 Diabetes, Obesity, Cardiovascular disease

Yo-yo dieting: affects your metabolism and energy, but also damages your arteries and could cause high cholesterol and heart disease, may also have negative psychological and behavioral consequences; studies have reported increased risk for mental distress, life dissatisfaction, and binge eating. Some studies have shown that extreme weight cycling can even damage the heart

Binge eating:

High blood pressure.

High cholesterol levels.

Heart disease as a result of elevated triglyceride levels.

Type II diabetes mellitus.

Gallbladder disease.

Risk factors for eating disorders?

Being female. Teenage girls and young women are more likely than teenage boys and young men to have anorexia or bulimia, but males can have eating disorders, too.

Age.

Family history.

Mental health disorders.

Dieting.

Stress.

Sports, work and artistic activities.

Which STI's cannot be cured? How can we prevent STI's?

Genital herpes, genital warts, Hepatitis B and HIV are viral infections that cannot be cured

Review tar, nicotine, and carbon monoxide in cigarettes

Tar

Tar is not a specific smoke constituent, but a term that refers to particles in the smoke that are measured in machine test methods. These particles are made up of many smoke constituents, including some that public health authorities believe are likely causes of smoking-related diseases like lung cancer.

Nicotine

Nicotine is a naturally occurring chemical in the tobacco plant. When tobacco is burned, nicotine transfers into the smoke. Nicotine has been identified by public health authorities as the addictive substance in tobacco smoke.

Carbon Monoxide

Carbon monoxide is a gas that is formed in tobacco smoke. Carbon monoxide has been identified as a leading cause of cardiovascular disease (heart disease) in smokers.

Risks of all types of tobacco use

Cancer - Cancer of the lungs, mouth, throat, esophagus, and more.

Frequent colds.

Chronic bronchitis.

Emphysema.

Stroke.

Heart disease.

Effects of stress vs. chronic stress on the body and mind

Stress: being in a bad car accident, being in danger

Chronic stress: Increasing our heart rate, blood pressure, blood sugar levels, and decreasing our immune responses... prolonged stress