Personal Health Test 1 Exhaustive Study Notes

Cardiovascular System and Diseases (CVD)

  • Blood Flow Path through the Heart: The correct anatomical sequence of blood flow is:

    • Superior vena cava →\rightarrow R. (Right) atrium →\rightarrow R. (Right) Ventricle →\rightarrow Lungs →\rightarrow L. (Left) atrium →\rightarrow L. (Left) Ventricle →\rightarrow Aorta →\rightarrow Body.

  • Vascular Directions: Veins are defined by their function of carrying blood towards the heart.

  • Hypertension (High Blood Pressure):

    • Hypertension is clinically defined as any blood pressure reading at or above 130/80 mmHg130/80\,mmHg.
    • Clinical Case Study: A 45-year-old female (153 lbs) with a blood pressure of 124/77 mmHg124/77\,mmHg is categorized as having elevated blood pressure (above normal but below the threshold for stage 1 hypertension).

  • Cholesterol Types:

    • HDL (High-Density Lipoprotein): Known as the "good" cholesterol.

  • CVD Definitions and Conditions:

    • Stroke: Occurs when the blood supply to the brain is cut off.
    • Congestive Heart Failure: A condition where the heart cannot maintain regular pumping, leading to fluid backup in the lungs which affects breathing.
    • Atherosclerosis: Characterized by the thickening or hardening of the arteries.
    • Heart Attack: Occurs when a coronary artery becomes blocked.
    • Heart Valve Disorder: An abnormality in the valves between the heart chambers.

  • Stroke Identification (Acronym: BE FAST):

    • B: Balance.
    • E: Eyes.
    • F: Face.
    • A: Arms/Body.
    • S: Smile (A sign of stroke is if one half of the face does not smirk or remains immobile when smiling).
    • T: Timely (Call 911 immediately).

  • Risk Factors:

    • Non-modifiable: Genetics, age, and family history.
    • Modifiable: Physical inactivity.

  • Disease Prevalence: Cardiovascular disease is the leading cause of death in both the USA and the CNMI.

Stress Management and Psychological Wellness

  • Stress Definitions:

    • Stressor: A physical or psychological event or condition that produces stress.
    • Stress Response: A physical and emotional change associated with stress; a general physiological and emotional state that accompanies a stress response.

  • Coping Mechanisms and Behavioral Strategies:

    • Healthy Habits: Regular exercise and healthier eating.
    • Communication: Engaging with friends or family.
    • Professional Intervention: Counseling or therapy.
    • Coping Styles:
      • Humor: Replacing grief with lightheartedness (e.g., telling funny stories after a loss).
      • Assertiveness: The ability to express needs and set boundaries, including the capacity to say "no" or "yes" based on the situation.
      • Positive Anger Management: Reframing thoughts in the moment or distracting oneself.
      • Counterproductive Strategies: Engaging in excessive alcohol consumption (e.g., drinking 15 beers at a beach bar).

  • Physiological Stress Response (Epinephrine/Adrenaline):

    • Symptoms include increased respiration (breathing), increased perspiration (sweating), and increased heart rate.
    • Note: Increased digestion is not a stress response; digestion typically decreases or stops during a "fight or flight" response.

  • Psychological Foundations:

    • Maslow’s Hierarchy of Needs (Ranked from most important/bottom to least important/top):
      1. Physiological needs.
      2. Safety and security.
      3. Being loved.
      4. Maintaining self-esteem.
      5. Self-actualization.
    • Happiness Dimensions: Happiness is achieved through three dimensions, including the "pleasant life" (maximizing positive emotions), the "engaged life," and the "meaningful life."
    • Identity: Adult identities are dynamic and change throughout life.
    • Optimism: This is a choice and a skill that can be learned over time, rather than an unchangeable trait.

Sleep Science

  • Requirement and Prevalence:

    • Adults should aim for 7−9 hours7-9\,hours of sleep each night.
    • The average person spends approximately 1/31/3 of their life sleeping.

  • Sleep Stages and Characteristics:

    • Deepest Stage: Stage III is the deepest stage of sleep.
    • REM Sleep: Stands for Rapid Eye Movement.
    • Aging: Older adults typically experience less deep sleep compared to younger individuals.
    • Lengthening Deep Sleep: Regular exercise can help lengthen the duration of Stage III sleep.

  • Chemical Regulation of Sleep:

    • Adenosine: The chemical associated with the homeostatic sleep drive.
    • Caffeine: Works by reducing the effects of adenosine accumulation; it does not increase the sleep drive.

  • Sleep and Weight Regulation:

    • Sleep deprivation is linked to obesity by increasing ghrelin levels (hunger hormone) and decreasing leptin levels (satiety hormone).

Immunology and Microbiology

  • Immune System Fundamentals:

    • First Line of Defense: Physical barriers.
    • Immunity Categories: Split into Innate and Adaptive.
    • Allergies: The statement that "Allergies are an underactive immune system" is False (they are hypersensitivities/over-reactions).

  • Pathogens and Cells:

    • Categories of Pathogens:
      1. Fungi: Reproduced via spores.
      2. Viruses: Categorized as not alive.
      3. Bacteria: Recognized as the most prevalent living things (living organisms).
    • Neutrophils: Dead neutrophils are what appear as pus.
    • Macrophages: These cells kill pathogens via phagocytosis (the process of "eating" or engulfing them).

  • Immunization/Vaccination: A process where the immune system is primed with an antigen similar to the pathogenic organism that is not dangerous.

  • Antibiotic Stewardship: It is critical to take all prescribed doses of antibiotics. Stopping early allows pathogens (specifically bacteria) to build resistance, potentially leading to a recurrence of symptoms that are harder to cure.

Environmental Health and Sustainability

  • Energy Sources:

    • Solar Panels: Work when photons from the sun cause electrons to move, creating energy.
    • Energy Stewardship: Shifting from fossil fuels to renewable energy (like solar) is better for the environment (lower emissions), but does not necessarily decrease total energy usage.
    • Extreme Energy Extraction: Includes deep-water oil rigs, tar sands oil extractions, and hydrofracking.
    • Hydroelectric Dams: These are not considered "extreme energy" extractions in this context.

  • Pollution and Climate Change:

    • Greenhouse Gases: Include CO2CO_2 (Carbon Dioxide), Methane, and Nitrous Oxide.
    • Natural Air Pollutants: Pollen blooms, dust storms, and forest fires. (Factory smog is not natural).
    • Water and Supply Shortages: Water pollution leads to an increase in cholera; environmental degradation (decreasing land) leads to forced migrations; water/food shortages lead to an increase in malnutrition.

  • Geography and Demographics:

    • CNMI Gasoline: Contains Ethanol (True).
    • World Population: The statement that the world's population is shrinking is False.

Dimensions of Wellness and Goal Setting

  • The 9 Dimensions of Wellness:

    1. Physical Wellness.
    2. Emotional Wellness.
    3. Intellectual/Mindful Wellness.
    4. Social Wellness.
    5. Cultural Wellness.
    6. Spiritual Wellness.
    7. Environmental Wellness.
    8. Financial Wellness.
    9. Occupational Wellness.

  • Wellness Definitions:

    • Health: An overall condition of body and mind relative to the presence or absence of illness or injury.
    • Health Span: The duration of time a person stays healthy (distinct from lifespan).

  • SMART Goals: For goals to be effective, they should be:

    • S: Specific.
    • M: Measurable.
    • A: Attainable.
    • R: Relevant.
    • T: Timely.

  • Mindfulness Practices: Examples include Yoga, Tai Chi, and being aware of the present moment. (Gymnastics is not typically categorized as a mindfulness practice).

  • Seeking Help: Seeking help for psychological wellness is viewed as a sign of strength and self-compassion.