Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

KIN 262 > Chapter 7-12 review > Flashcards

Chapter 7-12 review Flashcards

1
Q

Developing a personal fitness plan

A
  1. Set goals
  2. Select activities
  3. Set targets for each activity
  4. Set up a system of mini-goals and rewards
  5. Include lifestyle physical activity and strategies reduce sedentary time
  6. Develop tools monitoring progress
  7. Make a commitment
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Why is it important to set goals?

A

having specific goals allow you to track your progress and enjoy the measurable changes brought about by your fitness program

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

interval training

A
  • repeated bouts of intense exercise followed by rest
  • e.g., on a running track, sprint the straightaways and walk the turns for three to five kilometres)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

Arc Trainer

A

a weight-bearing, stationary exercise device that exercises the lower body muscles in a crescent-shaped pattern

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Selecting Activities

A
  • choose activities fun and interesting for you
  • work at your current skill and fitness level
  • work at the right time and convenience in your schedule
  • friendly cost to your budget
  • specify to your special health needs
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Make a commitment

A

“sign an agreement”

be prepared to:
* start slowly and increase fitness gradually
* find an exercise buddy
* ask for support from others
* vary your activities
* cycle the duration and intensity of your workouts
* adapt to changing environments and schedules
* expect fluctuations and lapses
* choose other healthy lifestyle behaviours

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Fitness Program for Children and Adolescents

A
  • unconstructed play everyday
  • dynamic activities during family outings (e.g., parking farther away from the store)
  • for children younger than 12 , emphasize skill development and fitness rather than excellence in competitive sports
  • gradually increase the complexity of the skill once the child has mastered the simpler skill
  • make sure kids hydrate and dress properly for conditions of activity
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Fitness Program for Pregnant Women

A
  • see physician about modified activities for your particular pregnancy
  • start exercising early pregnancy, combine aerobic exercise and resistance training
  • warm-up and cool-down very every activity session
  • 150 minutes of moderate-intensity 3x a week
  • avoid exercising vigorously or till exhaustion, unless in a monitored environment
  • non- or low-bearing exercises such as swimming or cycling over weight bearing exercises
  • Include daily pelvic floor muscle training
  • Avoid exercises that include physical contact with others or a loss of balance, avoid scuba diving and mountain climbing
  • drink plenty of water and exercise in well-ventilated areas
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Fitness Program for Older Adults

A
  • same guidelines as young adults, but intensity on a 10-point scale rather than heart rate
  • warm up and cool down slowly and carefully
  • add bone and muscle strengthening activities involving major muscles groups 2x a week
  • drink plenty of water, avoid excessively hot and cold environments
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Exercise guidelines for people with arthritis

A
  • begin early as possible in the course of the disease
  • warm-up thoroughly to loosen stiff muscles and avoid injury
  • avoid high impact activities that would damage arthritic joints
  • strength and train the whole body, paying special attention to muscles that support and protect the affected joints
  • preform flexibility exercises daily to maintain joint mobility
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Exercise guidelines for people with Asthma

A
  • exercise regularly since acute attacks are more likely to occur if you only exercise occasionally
  • carry medication during workout and avoid working out alone
  • warm up and cool down slowly to avoid acute attacks
  • choose self-paced activities, and gradually increase for cardiorespiratory endurance activities
  • educate yourself about situations that trigger an asthma attack
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Exercise guidelines for people with Diabetes

A
  • don’t begin an exercise until diabetes is under control and have discussed with physician
  • don’t exercise alone and wear bracelet identification
  • inject insulin in a muscle that will not be exercised and wait at least an hour before exercising to prevent abnormally rapid absorption of insulin
  • check blood sugar before, during, and after exercise
  • check skin for blisters and abrasions
  • choose moderate-intensity activities for maximum benefit and minimum risk
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Exercise guidelines for people with Heart Disease and Hypertension

A
  • check with physician before training
  • moderate intensity rather than high intensity, you should be able to talk while exercising
  • keep heart rate below the level at which abnormalities appear on an exercise stress test
  • warm up and cool down gradually, at least 10 minutes each
  • monitor heart rate and stop if you experience dizziness or chest pain
  • don’t hold breath when exercising, doing so can cause increase in blood pressure
  • increase frequency, intensity, and time gradually
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Exercise guidelines for people with Obesity

A
  • choose low- to moderate-intensity activities for max benefit and min risk
  • 60 minutes or more everyday (all at once or divided across the day) to lose weight or maintain weight loss
  • non- or low-bearing exercises such as swimming, water exercises, cycling, or walking
  • ease into exercise program and increase overload gradually
  • include strength training in fitness program t build or maintain muscle mass
  • include as much lifestyle physical activity in you daily routine
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Exercise guidelines for people with Osteoporosis

A
  • max intensity that causes no significant discomfort for cardiorespiratory endurance activities
  • low-impact weight-bearing exercises to help safely maintain bone density
  • avoid activity or movement that stresses the back and to reduce the risk of falls and fractures
  • include weight training to improve strength and balance and avoid lifting heavy loads
  • include muscle-strengthening and bone strengthening exercises 3x a week if they are safe for you (do not preform if you already have bone loss)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Nutrition

A

the science of food and how the body uses it in health and disease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Essential nutrients

A

substances the body must get from food because it cannot manufacture them at all or fast enough to meet its needs
* proteins
* fats
* carbohydrates
* vitamins
* minerals
* water

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Examples of dirty dozen for 2022

A
  1. Strawberries
  2. Spinach
  3. Kale, collard and mustard greens
  4. Nectarines
  5. Apples
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Examples Clean fifteen for 2022

A
  1. Avocados
  2. Sweet corn
  3. Pineapple
  4. Onions
  5. Papaya
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

Macronutrients

A
  • essential nutrients required by the body in relatively large amounts
  • include protein, fats, carbs, and water
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

Micronutrients

A
  • Essential nutrients required by the body in minute amounts
  • include vitamins and minerals
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Digestion

A

the process of breaking down food in the gastrointestinal tract into the compounds the body can absorb

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

Kilocalorie

A
  • a measure of energy content in food
  • 1 kilocalorie = 1000 calories
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Nutrient-Dense food

A

Foods that are high in essential nutrients but may be relatively low in calories

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

Energy supply of essential nutrients

A

Fat = 9 cal/g
Protein = 4 cal/g
Carbohydrates = 4 cal/g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

Protein

A
  • Form important parts of the body’s main structural components, muscles and bones
  • Form important parts of blood, enzymes, call membranes, and some hormones
  • Provide energy
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

Amino acids

A

the building blocks of proteins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

how do you know if a protein in “complete” or “incomplete”?

A
  • Considered “complete” if they supply all the essential amino acids in adequate amounts and “incomplete” if they do not
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Recommended protain intake

A

Daily intake of protein for adults is 0.8 gram per kilogram of body weight

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

legumes

A

vegetables such as peas and bean that are high in fibre and are also important sources of protein

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

Fats

A
  • The fats stored in the body represent usable energy, help insulate the body, and support and cushion organs
  • Fats in the diet help the body absorb fat-soluble vitamins and add flavour and texture to foods
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

Essential fatty acids (EFAs)

A

Are used to make compounds that regulate body functions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

Saturated

A

fatty acids found mostly in animal products and tropical oils; usually solid at room temperature

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

Unsaturated

A

fatty acids usually found in plant foods; usually liquid at room temperature

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

Hydrogenation

A
  • a process by which hydrogens are added to unsaturated fats, increasing the degrees if saturation and turning liquids into solid fats.
  • produces a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

Trans fatty acids (trans fat)

A

a type of unsaturated fatty acid produced during the process of hydrogenation; trans fats have an atypical shape that affects their chemical activity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

low-density lipoprotein (LDL)

A
  • blood fat that transports cholesterol to organs and tissues; excess amounts result in the accumulation of fatty deposits on artery walls
  • contains a moderate amount of protein and a large amount of cholesterol; “bad” cholesterol
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

high-density lipoprotein (HDL)

A
  • blood fat that helps transport cholesterol out of the arteries, thereby protecting against heart disease
  • contains relatively little cholesterol that helps transport cholesterol out of the arteries; “good” cholesterol
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

Cholesterol

A

a waxy substance found in the blood and cells and needed for cell membranes vitamin D, and hormone synthesis

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

Carbohydrates

A
  • an essential nutrient; sugars, starches, and dietary fibre are all carbs
  • supply energy to the body cells
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

Simple Carbohydrates

A

Consist of the sugar molecules

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

Complex Carbohydrates

A

Include starches and most types of dietary fibre

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

Glucose

A

a simple sugar that is the body’s basic fuel

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

Glycogen

A

An animal starch stored in the liver and muscles

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

Whole grain

A
  • The entire edible portion of a grain such as wheat, rice, or oats, including the germ, endosperm, and bran
    *During milling or processing, parts if the grain are removed, often leaving just the endosperm
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
46
Q

Refined carbs

A

Usually retain all the calories of their unrefined counterparts, but they tend to be much lower in fibre, vitamins, minerals, and other beneficial compounds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
47
Q

Glycemic index (GI)

A

a measure of how high and how fast a particular food raises blood glucose levels

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
48
Q

Added sugars

A

High intake of added sugars is associated with health risks, including excess body weight and increased risk of type two diabetes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
49
Q

Recommended carbohydrates intake

A

45-65% of total daily calories, or about 225-325 grams of carbohydrate for someone who consumes 2,000 calories per day

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
50
Q

Soluble (viscous) fiber

A
  • fibre that dissolves in water or is broken down by bacteria in the large intestine
  • Delay stomach emptying, slow the movement of glucose into the blood after eating, and reduce absorption of cholesterol
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
51
Q

Insoluble fiber

A
  • fibre that does not dissolve in water and is not broken down by bacteria in the large intestine
  • Increase fecal bulk and helps prevent constipation, hemorrhoids, and other digestive disorders
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
52
Q

Fibre intake in men and women

A
  • 38 grams for adult men
  • 25 grams for adult women
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
53
Q

Dietary fibre

A

Non-digestible carbohydrates and lignin that are intact in plants

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
54
Q

Functional fibre

A

Non-digestible carbohydrates either isolated from natural sources or synthesized; these may be added to foods and dietary supplements

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
55
Q

Total fibre

A

the total amount of dietary fibre and functional fibre in the diet

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
56
Q

Vitamins

A
  • organic substances needed in small amounts to help promote and regulate chemical reactions and processes in the body
  • Humans need 13 vitamins; of these four are fat-soluble and nine are water-soluble
  • Help release the energy that is stared in carbohydrates proteins and fats
  • Critical in the production of red blood cells and the maintenance of the nervous, skeletal, and immune system
  • Some act as antioxidants, which help reserve healthy cells in the body
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
57
Q

Antioxidants

A

a substance that protects against the breakdown of the body constitutes by free radicals; actions include binding oxygen, donating electrons to free radical, and repairing damage to molecules

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
58
Q

Minerals

A

inorganic compounds needed in small amounts for regulations, growth, and maintenance of body tissues and functions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
59
Q

Anemia

A

a deficiency in the oxygen-carring material in the red blood cells

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
60
Q

Osteoporosis

A

a conditions in which the bones become thin and brittle and break easily

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
61
Q

Free radical

A

an electron-seeking compound that can react with fats, proteins, and DNA, damaging cell membranes and mutating genes in its search for electrons; produced through chemical reactions in the body and by exposure to environmental factors such as sunlight and tobacco smoke

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
62
Q

Phytochemicals

A
  • naturally occurring substances found in plant foods that may help prevent and treat chronic diseases such as heart disease and cancer
  • phyto means plant
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
63
Q

Cruciferous vegetables

A
  • vegetables of the cabbage family, including cabbage, broccoli, brussels sprouts, kale, and cauliflower
  • the flower petals of these plants form the shape of a cross, hence the name
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
64
Q

Dietary Reference Intakes (DRIs)

A

an umbrella term for four types of nutrients standards:
* Adequate Intake (AI)
* Estimated Average Requirement (EAR)
* Recommended Dietary Allowance (RDA) set of levels of intake considered adequate to prevent nutrient deficiencies and reduce the risk of chronic disease
* Tolerable Upper Intake Level (UL) sets the max daly intake that is unlikely to cause health problems

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
65
Q

Daily Values

A

a simplified version of the RDAs used on food labels; also included are values for nutrients with no established RDA

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
66
Q

Canada’s deitary guidelines

A

general principles of good nutrition that are used for policy development, programs, and resources for Canadians

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
67
Q

Health Equity

A
  • the absence of unfair and avoidable differences in health within and between populations
  • equity is not the same as equality
  • to be treated equitably, the treatment may differ, but the goal is to achieve outcomes that are more equal
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
68
Q

food insecurity

A

the state of being without reliable access to a sufficient quantity of affordable, nutritious food

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
69
Q

Canada’s Food Guide

A

a food-group plan that provides practical advice to ensure a balanced intake of the essential nutrients

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
70
Q

Causes of Foodbourne illness

A

most cases are caused by:
* pathogens
* disease-causing microorganisms that can contaminate food
* improper handling of food

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
71
Q

Food irradiation

A

the treatment of foods with gamma rays, X-rays, or high-voltage electrons to kill potentially harmful pathogens and increase shelf life

72
Q

Organic

A

A designation applied to foods grown and produced according to strict guidelines limiting the use of pesticide, nonorganic ingredients. hormones, antibiotics, genetic engineering, irradiation, and other pesticides

73
Q

The Over weight and Obesity Crisis

A
  • Approximately two-thirds of Canadian adults are overweight
  • About half of overweight adults fall into higher-risk category of obese
  • Being overweight or obese or directly linked to acute and chronic diseases
  • Obesity is one of the six major controllable risk factors for heart disease
74
Q

Obesity

A
  • severe overweight
  • characterized by an excessive amount of body fat
  • may be defined in terms of some measure of total body weight or a body mass index of 30 or more
75
Q

Overweight

A
  • Total body weight above the recommended range for good health
  • sometimes defined as body index between 25 and 29.9, a measure of the portion of weight and height
76
Q

Visceral fat

A
  • fat located around the major organs
  • also called intra-abdominal fat
77
Q

Subcutaneous fat

A

fat located under the skin

78
Q

Energy balance model

A
  • Relationship between the amount of energy (calories) taken into the body and the number of calories expended (energy out)
  • Model doesn’t reflect other factors that may influence the balance
79
Q

Carbohydrate-Insulin Model

A
  • Model suggests the problem is not overeating, but eating the wrong kind of calories, which expands fat tissue
  • The model suggests that obesity is a multifaceted problem
80
Q

Multi-Factor model

A
  • puts less responsibility on daily choices than the first two models
  • suggests that obesity is a manufactured problem that also includes genetic, metabolic, hormonal, psychological, cultural, and socioeconomic factors
81
Q

Genetic factors

A
  • The set-point theory suggests that our bodies are designed to maintain a healthy and generally stable weight within a narrows
  • The theory suggests that a set-point can be changed
82
Q

Fat cells

A
  • The amount of (adipose tissue) the body can store is a function of the number and of fat (adipose) cells, which is influences by both genetic and lifestyle factors
  • Weight loss may decrease fat cell content but not fat cell quantity
83
Q

Metabolism

A
  • Is the sum of all the vital process by which food energy and nutrients are made available to and use by the body
  • Several factors reduce metabolic rat, making weight management challenging
84
Q

Resting Metabolic Rate

A

The energy required in calories to maintain vital body functions, including respiration, heart rate, body temperature, and blood pressure, while the body is at rest

85
Q

Hormones

A
  • Hormonal changes at puberty, during pregnancy, and at menopause contribute to the amount and location of fat accumulation
  • Secreted by the body’s fat cells
86
Q

leptin

A
  • carried to the brain, where it appears to let the brain know how big or small the body’s fat stores are
87
Q

Gremlin

A

Released buy the stomach, is responsible for increasing appetite

88
Q

Binge eating

A

a pattern if eating in which normal food consumption interrupted by episodes of high consumption

89
Q

Gut microbiota

A
  • The human intestine houses millions of bacteria that form the intestinal flora (gut flora)
  • Studies show that lean people differ from overweight people in the composition of their internal flora
  • Diets high in processed foods have been linked to less diverse internal microbiota
90
Q

Psychology, culture and behaviour related to food

A
  • Many people have learned to use food as a mean for coping with stress and negative emotions - binge eating can occur
  • It make be difficult to change established eating patterns because they are linked to cultural and family value
  • Obesity is strongly associated with socioeconomic status
91
Q

Food marketing and public policy

A
  • The environment in which many Canadians live and work can be “obesogenic” - meaning it encourage overconsumption of calories and discourage physical activity
  • The food industry promotes the sale of high-calorie processed foods at every turn
  • Public policies can have positive influence on weight management
92
Q

Diet vs dieting

A
  • Develop and enjoyable diet that enables maintainable healthy body composition
  • For weight management, pay special attention to total calories, portion sizes, energy density, fat and carbohydrate intake, eating habits
93
Q

Body image

A

the mental representation a person holds about their body at any given moment in time, consisting of perceptions, images, thoughts, attitudes, and emotions about the body

94
Q

Portion sizes

A
  • Overconsumption of total calories is closely tied to portion sizes
  • Most people significantly underestimate the amount of food they eat
  • Limiting portion sizes is critical for weight management
95
Q

Eating disorder

A

a serious disturbance in eating-relating

96
Q

Anorexia nervosa

A

an eating disorder characterized by a refusal to maintain body weight at a minimally healthy level and an intense fear of gaining weight or becoming fat; self-starvation

97
Q

Bulimia nevosa

A

an eating disorder characterized by recurrent episodes of binge eating and then purging to prevent weight gain

98
Q

Purging

A

the use of committing, laxatives, excessive exercise, restrictive dieting, enemas, diuretics, or diet pills to compensate for food that has been eaten and that the person fears will produce weight gain

99
Q

Binge-eating disorder

A

an eating disorder characterized by binge eating binge eating and a lack of control over eating behaviour in general

100
Q

Approaches to overcoming a weight problem

A
  • Doing it yourself
    ○ Set goals
    ○ Develop a plan you can stick with
  • Diet books
  • Weight loss programs
  • Prescription drugs for obesity
  • Surgery in extreme cases
101
Q

Stressor

A

Any physical or psychological event or condition that produces physical and emotional reactions

102
Q

Stressor response

A

the physical and emotional state that accompanies the stress response

103
Q

Stress

A

the general physical and emotional state that accompanies the stress response

104
Q

Autonomic nervous system

A

the branch of the nervous system that controls basic body processes; consists of the sympathetic and parasympathetic divisions

105
Q

Parasympathetic division

A

A division of the autonomic nervous system that moderates the excitatory effect of the sympathetic division, slowing metabolism and restoring energy supplies

106
Q

Sympathetic divison

A

a division of the automatic nervous system that reacts to danger of other challenges by almost instantly accelerating body processes

107
Q

Norepinephrine

A

A neurotransmitter released by the sympathetic nervous system onto specific tissues to increase their function in the face of increased activity; when released by the brain, causes arousal (also called noradrenaline)

108
Q

Endocrine system

A

the system of glands, tissues, and cells that secretes hormones into the bloodstream to influence metabolism and other body processes

109
Q

Cortisol

A

a steroid hormone secreted by the cortex (outer layer) of the adrenal gland; also called hydrocortisone

110
Q

Endophrine

A

A hormone secreted by medulla (inner core) of the adrenal gland that affects the functioning of organs involved in responding to a stressor; also called adrenaline

111
Q

endorphines

A

brain secretions that have pian-inhibiting effects

112
Q

fight-or-flight

A

a defence reaction that prepares a person for conflict or escape by triggering hormonal, cardiovascular, metabolic, and other changes

113
Q

Homeostasis

A

a state of stability and consistency in a person’s physiological functioning

114
Q

Somatic nervous system

A

the branch of the peripheral nervous system that governs motor functions and sensory information , largely under conscious control

115
Q

Personality

A

The sum of behavioural, cognitive, and emotional tendencies

116
Q

General adaptation syndrome (GAS)

A

a pattern of stress responses consisting of three stages: alarm, resistance and exhaustion

117
Q

Eustress

A

Stress resulting from a pleasant stressor

118
Q

Distress

A

Stress resulting from my unpleasant stressor

119
Q

Allostatic load

A

The long-term negative impact of stress response on the body

120
Q

What can you do to manage stress?

A

• develop healthy exercise and eating habits
• shore up your support system
• improve your communication skills
• practice, relaxation and mindfulness techniques
• getting adequate sleep

121
Q

How to maintain social ties?

A
  • foster friendships
  • keep you family ties strong
  • get involved with a group
122
Q

Good communication skills

A
  • self-disclosure
  • listening
  • feedback
123
Q

Conflict resolution

A
  1. clarify the issue
  2. find out what each person wants
  3. determine how you both can get what you want
  4. decide how to negotiate
  5. solidify the agreements
  6. review and renegotiate
124
Q

Time management examples

A
  • set priorities
  • schedule takes for peak efficiency
  • set realistic goals and write them down
  • budget enough time
  • break up long-term goals into short-term one
125
Q

Relaxation response

A

a physiological state characterized by a feeling of warmth and quiet mental alertness

126
Q

Mindfulness

A

the intentional cultivation of attention in a way that is non-judging and non-striving

127
Q

Depression

A

a mood disorder characterized by loss of interest, sadness, distributed sleep, and other physical symptoms

128
Q

Cardiovascular disease (CVD)

A

A collective term for various diseases of the heart and blood vessels

129
Q

Atherosclerosis

A

A form of CVD in which the inner layers of artery walls are made thick and irregular by plaque deposits; arteries become narrowed, and blood supply is reduced

130
Q

Plaque

A

a deposit of fatty (and other) substances on the inner wall of the arteries

131
Q

Coronary heart disease (CHD)

A

heart disease caused by atherosclerosis in the arteries that supply blood to the heart muscle; also called coronary artery disease

132
Q

Heart attack

A

damage to, or death of, heart muscle, resulting from a failure of the coronary arteries to deliver enough blood to the heart; also known as myocardial infraction (MI)

133
Q

Angina pectoris

A

A condition in which the heart muscle does not receive enough blood , causing severe pain in the chest and often in the arm and shoulder

134
Q

Arrhythmia

A
  • a change in the normal pattern of the heartbeat
  • a form of atrial fibrillation
135
Q

Sudden cardiac death

A

A nontraumatic, unexpected death from sudden cardiac arrest, most often due to arrhythmia; in most instances, victims have underlying heart disease

136
Q

Stroke

A
  • Called cerebrovascular accident
  • Occurs when the bloods supply to the brain is cut off
  • If the brain cells are deprived of blood for more than a few minutes, they die
137
Q

Congestive heart failure

A
  • a condition resulting from the heart’s inability to pump out all the blood that returns to it
  • blood backs up in the veins leading to the heart, causing an accumulation of fluid in various parts of the body
  • also called pulmonary edema (swelling)
138
Q

Platelets

A

cell fragments in the blood that are necessary for the formation of blood clots

139
Q

Hypertension

A

sustained abnormally high blood pressure

140
Q

Risk factors for cardiovascular disease: What can be changed

A
  • Tobacco use
  • Unhealthy diet
  • Physical inactivity
  • Unhealthy weight
  • Drug and alcohol abuse
  • Stress
  • High blood pressure
  • unhealthy cholesterol levels
  • diabetes
  • atrial fibrillation
  • Vascular cognitive impairment
  • High triglyceride levels
  • Insulin resistance and metabolic syndrome
  • Inflammation
  • Psychological and social factors
141
Q

What can be changed: high blood pressure

A
  • Occurs when too much force is exerted against the wall of the arteries
  • Systolic and diastolic
142
Q

What can be changed: unhealthy cholesterol levels

A
  • Good versus bad cholesterol
  • Recommended blood cholesterol levels
  • Improving cholesterol levels
143
Q

What can be changed: Diabetes

A

Elevated blood glucose levels can damage the lining of arteries

144
Q

What can be changed: Atrial fibrillation

A

Inefficient passage of blood to the arteries

145
Q

Risk factors for cardiovascular disease: What can’t be changed

A

Family and medical history
□ Unfavourable set of genes increase risk
Aging
□ Risk of heat attack increase dramatically after age 65
Sex
□ Men face a greater risk for heart attack then women
Ethnicity
□ Death rates from heart disease vary among ethnic groups in Canada

146
Q

How to protect yourself from cardiovascular disease

A

○ Eat a healthy diet
○ Exercise regularly
○ Avoid tobacco
○ Know and mange your blood pressure
○ Stress management

147
Q

Diabetes and extra body fat

A
  • Diabetes mellitus is a major risk factor for cardio vascular disease
  • More than 9.1 million Canadian live with either diabetes or pre-diabetes
  • About 10% of people with diabetes have the more serious form, type 1
148
Q

Warning signs of diabetes

A

○ Frequent urination
○ Extreme hunger or thirst
○ Unexplained weight loss
○ Extreme fatigue
○ Blurred vision

149
Q

What happens as you age?

A
  • Aging results from biochemical process that aren’t fully understood
  • Physiological changes are caused by a combination of gradual aging, injury, and overuse
  • general functioning remains essential constant until after age 70
150
Q

Physical changes that accompany aging affect the Following:

A
  • Skin
  • Hearing
  • Eyesight
  • Taste and smell
  • Hair
  • Bone mass
  • Muscle strength
  • Heart efficiency
  • Sexual responses
151
Q

Life enhancing measures

A
  • Many of the characteristics associated with aging are the result of neglect and abuse of our bodies and minds
  • We can prevent, delay, lessen, or even reverse some of the changes associated with aging through good health habits
152
Q

Good health habits

A

○ Challenge your mind
○ Plan for social changes
○ Develop physical fitness
○ Maintain a healthy body composition
○ Control unhealthy behaviours
○ Guard against loneliness
○ Recognize and reduce stress

153
Q

Help yourself by helping others

A

Helping others may be a important a consideration for wellness as good nutrition and regular exercise

154
Q

Can exercise delay the effects of aging?

A

Physical activity can:
○ Prevent or delay the onset of laminations and declines in future health
○ Maintain or improve functional health in those who already have limitations
○ Reduce the incidence of fall and fall-related injuries
○ Reduce anxiety and depression

155
Q

Using the health care system intelligently

A
  • People can avid many visits to the medical clinic by managing their own health care
  • People can gather information, solicit advice , make decisions, and take responsibility for the following though with self-management
  • People who manage their own health care are informed partners in medical care
156
Q

Complementary and alternative medicine (CAM)

A
  • Therapies or practices that are not part of conversational or mainstream health care and medical practices as taught in most North American medical schools and available at most North American health care facilities
  • e.g., massage, acupuncture, chiropractor, etc.
157
Q

Managing medical problems

A
  • The first step to managing medical problems is observing your body and assessing you symptoms
  • I you have any doubts, consult your physician before-self medicating
  • Always read drug labels and follow directions
  • Do not exceed the recommended dosage or length of treatment unless your physician approves
  • Let your physician or pharmacist know before taking more than one type of drug or health remedy at the same time
158
Q

When should you see a physician?

A

See professional assistance for any symptoms that is ever, unusual, persistent, or recurrent

159
Q

Self treatment

A

In some cases the body can heal itself

160
Q

Self treatment medication guidelines

A
  • Select medications with one active ingredient rather than combination products
  • Never take or give a drug from an unlabelled container or in the dark when you can’t read the label
  • Store medications in a safe place out of the reach of children
161
Q

Getting the most out of your physician

A

The key to using health care system effectively is good communication with your physician and other members of the heath care system

162
Q

Communicating with your physician

A

○ Ask questions, express concerns, and be persistent

163
Q

Obtaining appropriate screening tests

A

An important part of preventive health care is regular screening

164
Q

Alternative therapies

A
  • Before trying any alternative therapies, it is critically important to talk with you physician or pharmacists to avoid any dangerous interactions
  • if you are trying alternate therapies consider:
    Safety, effectiveness, timing and cost
165
Q

Environmental health

A

the collective interactions of humans with the environment that promotes human health and well-being, and foster safe communities

166
Q

Air quality and pollution

A
  • Air pollution is not a human invention or even a new problem
  • Humans contribute to pollution with the by-products of our activities
  • Air pollution is linked to a wide variety of health problems
167
Q

In order for population to grow you need:

A
  • food
  • available land and water
  • energy
  • minimal acceptable standard of living
168
Q

Air Quality Health Index (AQH)

A

a measure of local air quality and what it means for health

169
Q

Fossil fuels

A

Buried deposits of decayed animals and plants that are converted into carbon-rich fuels by exposure to heat and pressure over millions of years; oil, coal, and natural gas are fossil fuels

170
Q

Smog

A

Hazy atmospheric conditions resulting from increased concentrations of ground-level ozone and other pollutants

171
Q

Greenhouse effect

A

a warming of the Earth due to a buildup of greenhouse gases in the atmosphere

172
Q

greenhouse gas

A

A gas (such as carbon dioxide) or vapour that traps infrared radiation instead of allowing it to escape through the atmosphere, resulting in a warming of the Earth (the greenhouse effect)

173
Q

Global warming

A

an increase in the Earth’s atmospheric temperature when averaged across seasons and geographical regions; also called climate change

174
Q

Ozone layer

A

a layer of ozone molecules (O3) in the upper atmosphere that screens out UV rays from the sun

175
Q

Chlorofluorocarbons (CFCs)

A

chemicals used as spray-can propellants, refrigerants, and industrial solvents, implicated in the destruction of the ozone layer

KIN 262 (3 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions