Personal Health Final exam Notes

Kilocalorie

A unit of measure used to quantify the amount of energy in food

Energy

Capacity to do work

Dehydration

A state of abnormal depletion of bodily fluids

Proteins

The most abundant substances in the human body

Hyperplasia

Type of obesity. Usually appears in early childhood

Satiety

Feeling of fullness

BMI

A description of body weight relative to height, numbers highly correlated with total fat

Physical activity

any body movement that works your muscles, uses more energy than when resting and enhances health.

Exercise

planned structured and repetitive bodily movement done to improve or maintain one or more components of physical fitness

Plantar fasciitis

Inflammation of the plantar fascia

Violence

the intentional uses of physical force or power threatened or actual against oneself, another person, or against a group or community, that results in or has a high likelihood of resulting in injury, death, psychological harm

Primary aggression

Goal directed hostile self-assertion that is intended to dominate or harm others.

Homicide

Murder or nonnegligant manslaughter

Hate Crime

committed against a person property or group of people that is motivated by bias against a race, religion, disability, sexual orientation or ethnically.

Domestic violence

Refers to the use of force to control and maintain power over another person in the home environment

Stalking

Conduct directed at a person that would cause a reasonable person to feel fear

Food provides the chemicals we need for activity and body maintenance.  Our bodies cannot synthesize certain essential nutrients we must obtain them from the ______________. There are______________________________ the four we need in the largest amount are water, proteins, carbohydrates and fats. 

Food we eat

Six groups of essential nutrients

Carbohydrates supply the body with energy needed to sustain normal daily activity.  Carbohydrates are easily converted to glucose the fuel for the body cells. Simple carbohydrates are also called ____________. The average American consumes 1.95 grams of fiber daily which is much less than the recommended 25 to 38. 

Simple sugars

____ are a significant source of our body’s fuel.  Fats also play a vital role in _____________________________________________________________. Triglycerides make up about ___ of total body fat. .  They are most common form of fat circulating in the blood.  There are two types of dietary fats:  saturated and unsaturated fats.  Vitamins are not made in the body.  They can either be____________________.

Fats

maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell functions.

95%

Water-soluble or fat-soluble

_________ of the US adults are vegetarians.  Common reasons for such eating choices include concerns for animal welfare, improving health, environmental concerns, natural approaches to wellness, food safety, and weight loss or maintenance. ___________ of people today think they have a food allergy. ____% of college students said they understood the importance of hand washing in preventing foodborne illness. 

More than 3%

About 33%

88%

Although number of calories consumed is important __________ also helps determine weight.  The BMR (basal metabolic rate) is the minimum rate at which the body uses energy when working to maintain basic vital functions.  The RMR ( resting metabolic rate) includes the BMR any energy expended through daily sedentary activities such as food digestion, sitting, studying or standing.  The younger you are the _____________.

Metabolism

Higher your BMR

Any increase in the intensity, frequency, and duration of daily exercise can have a significant impact on total calorie expenditure because lean tissue is more metabolically active than fat tissue. _____________________________________.

The number of calories spent depends on three factors

Although most Americans are dissatisfied with some aspects of their appearance, only a few have a try body image disorder.  Negative feelings about one’s body can contribute to behaviors that can threaten your health.  The American Psychiatric Association has defined several eating disorders anorexia nervosa, bulimia nervosa, binge-eating, and cluster of conditions referred to as Other Specified Feeding or Easting Disorder.  Eating disorders are on the rise among men, who represent up to ______________________________.

25% of anorexia and bulimia patients

The most effective aerobic exercises for building cardiorespiratory fitness are total-body activities involving the large muscle groups of your body. To improve your cardiorespiratory fitness, you must exercise vigorously at least three times a week or moderately at least five times a week. The most common method used to determine the intensity of cardiorespiratory endurance exercises is target heart rate. The exercise intensity required to improve cardiorespiratory endurance is a heart rate between ________ of your maximum heart rate. The FITT prescription for muscular strength and endurance includes ___________ of exercises that train the major muscle groups, using enough sets and reps.  For frequency, the FITT principle recommends performing ____________that train the major muscle groups 2 to 3 days a week.  Muscular strength is improved when resistance loads are greater than ______________________.  

64 to 96%

2-3 days per week

8-10 exercises

60% of your RPM

__________________ can increase risk for violence. The family and home environment may be the greatest contributor to eventual violent behavior among family members. _____________ is often the ____________________________.Intentional injury can be categorized into three major types:  interpersonal violence, collective violence an self-directed violence.  Children living in families in which domestic violence or sexual abuse occurs are at great risk for damage to personal health and well-being. _____________________ have been sexually assaulted one or more times during their undergraduate years.

Personal factors

Aggressive behavior

Key aspect of violent interactions

Over 20% of undergraduate

What % of out daily water needs are met through the food we eat?

20%

Next to water, what is the most abundant substances in the human body?

Proteins

What does the human body convert all types of simple sugars to?

Glucose

There are how many common types of bacteria and viruses?

5

A waistline greater than what in men may be particularly indicative of greater health risk?

40 inches

Each time you consume how many calories more than your body needs to maintain weight, you gain a pound of storage fat?

3,500

Any increase of how many areas can have a significant impact on total calorie expenditure?

3

Body image includes how many components ?

4

Today more than what % of Americans or overweight or obese ?

More than 69%

In the US what % of late adolescents and adult women report symptoms of eating disorders?

10% or more

There are how many general categories of physical activity?

3

There are how many health related attributes ?

5

There are how many skill- related components of physical fitness ?

6

What is the first step in starting a physical fitness program ?

Identifying your goals for the program

Usually warm ups are how long?

5-15 minutes

How many factors contribute to violence?

6

Intentional injury can be categorized into how many major types?

3

There are how many common reasons given to explain bias related and hate crimes?

4

If you feel you are being harassed the most important thing you can do is what ?

Be assertive

Most attacks that are dine by unknown assailants are what?

Planned in advance

What is the key factor that haas led to the world population increase?

Changes in fertility and mortality rates

What is the brownish haze produced by the photochemical reaction of sunlight?

Smog

Asthma rates have increased by what % in the past 20 years?

30%

There are how many main sources of air pollution?

8

What is a long term chronic inflammatory disorder that causes tiny airways in the lung to spasm in response to triggers?

Asthma

Climate change problems are largely rooted in our energy, industrial practices, fossil fuel burning and what?

Transportation

What % of the Earth is covered in water?

75%

One of the most common ways that people try to preserve the environment is by doing what ?

Participating in recycling programs