Campbell University Lifetime Wellness Final Exam

Cardio Vascular Disease

build up of fatty, waxy accumulations that restrict of block blood flow. No symptoms.

six detentions of wellness

1. Physical
2. Spiritual
3. emotional
4. social
5. environmental
6. intellectual

Behavior Change steps

1. pre-contemplation - not think
2. contemplation- thinking
3. preparation- make a plan
4. action- do the plan
5. maintenance- 6 months
6. termination- end

Target heart rate

Determines the intensity of your exercise

Number one killer in the United States?

Cardiovascular disease \\ coronary heart disease

Actions to change:

tobacco use, sedentary lifestyle

Internal Locus of Control

Control that comes from within. i.e- your fault you pick a well defined habit that needs changing

SMART

Specific
Measurable
Action Oriented
Realistic
Timely

wellness

optimal soundness of body and mind

Physical Activity

ability to perform activity without undue fatigue

Cardio Respiratory endurance

provide oxygen to working muscles during sustained exercise

Muscular Strength

The ability of your muscles to exert force

Muscular Endurance

ability of your muscles to contract repeatedly over time

flexibility

joints move freely- full range of motion

body composition

lean to fat tissue composition

agility

rapidly change the position of your body with speed and accuracy

Balance

Maintenance of equilibrium while stationary moving

Coordination

use senses and body to perform motor tasks smoothly and accurately

Power

high force quickly

Speed

ability to perform a movement in a short period of time

Overload

more than the body is accustomed to, makes progress

Overtrain

overtrain your body, no good.

FITT

Frequency, Intensity, Time, Type

Respiratory System

the air passageways and lungs

Arteries

Carry blood from the heart

Veins

cary blood to the heart

Systolic

Heart CONTRACTS on the top

Diastolic

Heart RELAXATION on the bottom

Anerobic

w/o oxygen, body breaks down glucose

Areboic

with oxygen, oxygen stored in cells

Isotonic

constant tension

Isometric

no change in muscle length

Isokinetic

constant speed of contraction

essential fat

essential for normal physiological functioning

storred fat

not essential, can be dangerous
men: 3-5
women: 12

Types of Stretching

Dynamic, PnF, Ballistic, static

Resistance Training

Increases muscle endurance

BMI

A number calculated from a persons weight and height
Obese >30.

Human Life Cycle

1. pre-natal
2. infancy
3. childhood
4. adolescence
5. early adulthood
6. middle year phase
7. Older years

Chronological v. Physiological age

Chronological: legit age

Physiological age: body has aged? / what you look like

Android

Apple, above waist

Gynoid

Pair, below waste

BIA Bioelectrical Impedance Analysis

 lean tissue is a better conductor of electric current

Energy Balancing Equation

amount of calories consumed v. about expended

Successful weight loss

small dietary changes

75% gain weight back in 2 years

most important concern should be fat percentage

6 essential nutrients

carbs, fats, proteins, vitamins, minerals, and water

yo-yo diet

weight off then right back on

rigid diet

strict rules on calorie consumption, eating patterns

Anorexia

self perception

Bulimia

expelling food immediately

Binge Eating

binge-eating without purging

Eustress

positive stress

distress

negative stress

Internal Wellness needs

effective communication, supported relationships, active living

hypertension

high blood pressure

Coronary Heart Disease

Hardening or stiffening of the heart's main blood vessel. Greatest killer of cvd

ABCDs of Skin Cancer

Asymmetric
Border
Color
Diameter

Most Common STI in US

Chlamydia

Hepatitis B

Inflammation and Damaging of liver

Treatments of Cancer

Radiation and Chemo

Osteoporosis

thinning, weakened bones

Diabetes

Type I - cannot make insulin
Type II - cannot distribute insulin

Binge Drinking

5 for men, 4 for women

Addiction

Persistent compulsive dependence on a behavior or substance, despite on-going negative consequences.

HPV

Genital warts.
Viral STI
No treatment, Preventable with the HPV vaccine.

Syphilis

Symptoms: Sores in the private areas as well as mouth. Skin rashes. Treated with antibiotics. Viral STI

Herpes

HSV1-cold sores
HSV2-genital herpes
Viral STI
Not treatable

Gonorrhea

Second most common bacterial STI in the US. Symptoms: White discharge, can be mistaken for bladder infection. Treated with antibiotics

Subcutaneous fat

measured by calipers

aerobic activity:

using large muscle groups, best for burning most calories

Metastasis

cancer cells spread throughout the body

Bio-Electrical impedance

a commonly used method for estimation body composition, and in particular body fat. States that lean tissue is better for electric current

Atherosclerosis

hardening of the arteries as plaque accumulates, inner linings of the arteries

waist to hip ratio

waist circumference / hip circumference

Visualize new behavior, control your environment, change self-talk, learn to counter.

Actions for Behavior changes

Alcohol proof

measure of how much alcohol (ethanol) is contained in an alcoholic beverage

Health components of fitness

Cardio respiratory endurance, muscular strength, muscular endurance, flexibly, and body composition.

Skill related components of fitness

agility, balance, coordination, power, reaction time, speed

Calorie

unit of energy

How many will do something that they regret while drinking?

33%

How many will blackout while drinking?

29%

How many will have unprotected sex while drinking?

22%

How many will injure themselves while drinking?

12%

How many get in trouble with the law while drinking?

24%

How many young people drink?

90%

What is alcohol use?

Used as a recreational drug occasionally.

What is alcohol abuse?

Drinking too much, too often, and using as a way to rid emotions.

How are STI's spread?

Through any form of sexual contact

Range of motion is determined by

Joint structure

Cartilage

Strong smooth tissue that cushions the ends of the bones to prevent rubbing and impact protection

Ligaments

Fiberous connective tissues that connect bone to bone

synovial membrane

Forms the inner layer of the joint capsule and its fluid helps protect the joints.

Barae

Small fluid filled sacs that lubricate the movement of our muscles over one another.

Tendon

Connects muscle to bone

Overweight

Your weight is over the 10% recommended weight level

Obese

20% over the recommended weight level

cardio respiratory fitness

The ability of the body's circulatory and respiratory systems to supply fuel and oxygen during sustained physical activity

Nicotine

a stimulating and highly addictive psychoactive drug in tobacco

Alcohol

Depressant that can be addictive

Club drugs

Made in chemical labs