Health

Diabetes Prevention - Lifestyle Changes

Healthy diet, regular physical activity, and weight loss to improve insulin sensitivity.

Aerobic Exercise

Oxygen-using physical activity (e.g., running, swimming) that strengthens the heart and lungs.

Weight-Bearing Exercises (Examples)

Activities like walking, running, and weightlifting that build and maintain bone strength.

Non-Weight-Bearing Exercises (Examples)

Activities like swimming and cycling that do not stress bones with body weight.

BMI Formula

Weight in kilograms divided by height in meters squared (kg/m²).

BMI Weight Categories

Underweight (<18.5), Healthy (18.5-24.9), Overweight (25-29.9), Obese (≥30).

High BMI Health Risks

Increased risk for cardiovascular disease, type 2 diabetes, and hypertension.

Low BMI Health Risks

Increased risk for osteoporosis, nutrient deficiencies, and weakened immune function.

Benign vs. Malignant Tumors

Benign: non-cancerous, localized. Malignant: cancerous, invades surrounding tissues.

Metastasis

The spread of cancer cells from the primary site to other parts of the body.

USDA Five Food Groups

Fruits, vegetables, grains, protein foods, and dairy.

Healthy vs. Unhealthy Meat Choices

Choose lean meats (poultry, fish). Avoid highly processed and high-sodium meats.

Carbohydrate-Rich Foods

Whole grains, fruits, vegetables, and legumes providing primary energy.

Protein-Rich Foods

Chicken, fish, beans, tofu, and nuts for tissue repair and growth.

Vitamins and Minerals

Essential micronutrients that regulate cellular functions and support immunity.

Community Action for Health (Example)

Organizing local vaccination drives or building public walking trails.

Low Self-Esteem Consequences

Can lead to depression, anxiety, poor relationships, and substance abuse.

Benefits of a Healthy Relationship

Emotional support, reduced stress, and improved overall mental well-being.

Habits Harmful to Health

Sedentary lifestyle, poor diet, smoking, and inadequate sleep.

Best Emotional Health Practices

Expressing feelings constructively, practicing mindfulness, and seeking support.

Physical Fitness

The body's ability to function efficiently and carry out daily activities without undue fatigue.

Heat Cramps (Definition & Treatment)

Painful muscle spasms from heat exposure; treat with rest, cooling, and hydration.

Body Composition

The ratio of fat to lean tissue (muscle, bone, water) in the body.

Muscular Strength vs. Endurance

Strength: maximum force in one effort. Endurance: repeating contractions without fatigue.

Strength-Building Exercises

Heavy weightlifting, push-ups, and resistance band training.

Endurance-Building Exercises

High-repetition light lifting, running, swimming, and cycling.

Target Heart Rate Zone

60-80% of maximum heart rate; maintain for at least 20-30 minutes.

Pulse Measurement Sites

The radial artery (wrist) and the carotid artery (neck).

Aerobic vs. Anaerobic Activities

Aerobic: sustained, oxygen-using (jogging). Anaerobic: short bursts, high-intensity (sprinting).

Baseline Fitness Measurement

Establishes starting fitness levels; involves tests like mile run or push-up test.

Teen Car Accident Risk Factors

Inexperience, speeding, distracted driving, and driving with peer passengers.

Firearm Injury Prevention

Store guns unloaded, locked, and ammunition kept in a separate secure location.

Home Poisoning Prevention

Keep household chemicals locked up and stored in their original containers.

Fall Prevention Strategies

Keep walkways clear of clutter, secure rugs, and install adequate lighting.

Main Causes of Household Fires

Unattended cooking, faulty electrical wiring, and heating equipment.

Accident Chain Steps

1. Situational hazard, 2. Unsafe habit, 3. Unsafe action, 4. Accident, 5. Injury.

CPR (When & Steps)

Administer when unresponsive and not breathing. Steps: Call 911, push hard/fast on chest.

Heimlich Maneuver Steps (Adult)

Stand behind person, wrap arms around waist, make fist, press inward/upward above navel.

First Aid: Suspected Poisoning

Call Poison Control immediately; do not induce vomiting unless instructed.

Burn Classifications

1st degree: red skin. 2nd degree: blisters. 3rd degree: charred skin/nerve damage.

Treating Minor Scrapes

Wash with soap/water, apply antibiotic ointment, and cover with a sterile bandage.

Treating a Severe Cut

Apply direct pressure with clean cloth, elevate wound, and seek medical attention.

Recognizing & Responding to Emergencies

Check scene safety, assess victim, call 911, and provide appropriate first aid.

Pathogen Transmission

Travels via direct contact (touching), indirect contact (objects), airborne droplets, or vectors.

Reservoir (Infection)

A natural host or environment where pathogens live and multiply (e.g., humans, water).

Chain of Infection (In Order)

Pathogen, Reservoir, Portal of Exit, Mode of Transmission, Portal of Entry, Susceptible Host.

Homeostasis

The state of steady internal, physical, and chemical conditions maintained by living systems.

Purpose of Nutrition

To provide energy, raw materials for growth, and regulate chemical processes.

Nutrient Functions

Carbs: energy. Proteins: repair. Fats: insulation. Vitamins/Minerals: regulation. Water: hydration.

Fast Food & Inactivity Consequences

Can lead to obesity, cardiovascular disease, and type 2 diabetes.

Converting Strength to Endurance

Decrease the resistance (weight) and increase the number of repetitions.

Cardiorespiratory Fitness

Ability of circulatory and respiratory systems to supply oxygen during activity (e.g., running, swimming).

Exercise Physiology

The study of how the body's structures and functions alter in response to acute or chronic exercise.

Blood Pressure Values

Good: under 120/80 mmHg. Bad (Hypertension): 130/80 mmHg or higher.

Lactic Acid

Byproduct of anaerobic metabolism; builds up during intense exercise due to low oxygen.

Prostate Gland Function

Secretes a fluid that nourishes and protects sperm as part of semen.

Epididymis

The structure where sperm mature and are stored after production in the testes.

hCG (Human Chorionic Gonadotropin)

Hormone detected in pregnancy tests, secreted by the placenta after fertilization.

Placenta Function

Provides oxygen and nutrients to the fetus and removes waste products.

Spermatogenesis

The process of sperm production in the seminiferous tubules.

Gender Identity vs. Expression

Identity: internal sense of gender. Expression: outward presentation (clothing, behavior).

Abstinence (Birth Control)

The only 100% effective method to prevent pregnancy and STIs.

Hormonal Contraceptives Mechanism

Work by preventing ovulation and thickening cervical mucus.

Permanent Birth Control Limitation

Difficult or impossible to reverse if a person changes their mind.

Refusal Process (Step 2)

Explain your reason or suggest an alternative activity.

Miscarriage vs. Ectopic Pregnancy

Miscarriage: natural loss of fetus. Ectopic: embryo implants outside uterus (usually fallopian tube).

CNS Depressant (Alcohol)

Slowing reflexes, coordination, and brain activity.

Carbon Monoxide in Smoke

Binds to hemoglobin, reducing the blood's ability to carry oxygen.

Anabolic Steroid Abuse Risks

Liver damage, cardiovascular issues, aggressive behavior, and hormonal imbalances.

Prescription vs. OTC Drugs

Prescription: requires doctor authorization. OTC: purchased directly without a prescription.

Synergistic Interaction

When two medicines taken together produce a greater effect than if taken alone.

Drug Tolerance

Needing larger doses of a substance to achieve the same effect.

Alarm Stage of Stress

The body releases adrenaline, triggering the 'fight-or-flight' response.

Resilience

The ability to adapt and recover from stress, adversity, or trauma.

Depression vs. Sadness

Depression is persistent (weeks/months) and interferes with daily functioning; sadness is temporary.

Assertive Communication

Expressing views and needs clearly and respectfully, without being aggressive or passive.

Public Health vs. Clinical Medicine

Public health focuses on preventing disease in populations; clinical medicine treats individual patients.

HMO (Health Maintenance Organization)

Managed care plan focused on preventive care requiring referrals to see specialists.

Nutrient Pollution

Excess nitrogen and phosphorus in water causing algal blooms that deplete oxygen.