Deck 5 - Healthy Lifestyles and Fitness

Question 1

What is the main purpose of setting personal goals?

Answer 1

To establish a plan for achieving what you want in life.

Setting goals helps transform dreams into actionable steps.

Question 2

What is the difference between short-term and long-term goals?

Answer 2

• Short-term goals are achieved in the near future (within a year).
• Long-term goals take longer than a year to achieve.

Examples of long-term goals include:

• Owning a home
• Paying off a mortgage

Question 3

What does S-M-A-R-T stand for in the SMART Goal Theory?

Answer 3

• Specific
• Measurable
• Achievable
• Realistic
• Timely

This framework helps in setting effective goals.

Question 4

What is one method to keep motivation high while working towards goals?

Answer 4

Feed your motivation by reminding yourself of the reasons behind your goals.

Understanding your motivation can keep you focused on achieving your goals.

Question 5

Why is it important to write down your goals?

Answer 5

Writing down goals makes them visual and tangible.

It helps solidify commitment and serves as a constant reminder.

Question 6

What is one way to keep your goals in front of you?

Answer 6

Tape your goals where you can see them daily, like on your computer.

This visual reminder can motivate you to stay on track.

Question 7

Define:

Physical Fitness

Answer 7

Physical fitness is defined as one’s ability to execute daily activities with:

• Optimal performance
• Endurance
• Strength

While managing:

• Disease
• Fatigue
• Stress

This definition highlights the importance of physical fitness in daily life and health management.

Question 8

What are the main components of physical fitness?

Answer 8

• Cardiorespiratory endurance
• Muscular endurance
• Muscular strength
• Flexibility
• Body composition
• Balance and coordination
• Agility

These components are essential for overall physical fitness and health.

Question 9

What is the purpose of stretching in physical fitness?

Answer 9

Stretching improves muscle elasticity and range of motion.

It is crucial for preventing injuries and enhancing performance.

Question 10

What is the significance of maintaining physical fitness?

Answer 10

Essential for:

• Preventing injuries
• Managing diseases
• Improving overall quality of life

Physical fitness enhances:

• Mood
• Memory
• Sleep quality

Question 11

What is the recommended heart rate range for aerobic exercise?

Answer 11

70-85% of the maximum heart rate (MHR).

For a 35-year-old, this would be between 130-157 beats per minute.

Question 12

For weight loss, what should be the frequency of exercise?

Answer 12

3-6 days per week, increasing heart rate more often.

This should start from the current level and progress as it becomes easier.

Question 13

Define:

Body Mass Index

(BMI)

Answer 13

A calculation of a person’s weight divided by their height.

It is widely used as a screening tool to categorize individuals into different weight categories, such as underweight, normal weight, overweight, and obesity.

BMI does not indicate body composition of lean mass or fat.

Question 14

Define:

Bioelectrical Impedance Analysis

Answer 14

A method that uses electrical current to measure body composition.

It is quick and inexpensive, but not as accurate as hydrostatic weighing.

Question 15

Define:

Skinfold Measurement Method

Answer 15

A technique using calipers to measure subcutaneous fat at various body sites.

This method requires a trained technician to minimize human error.

Question 16

What are the three components of exercise programs?

Answer 16

• Aerobics
• Strength Training
• Stretching

These components are essential for overall physical and mental health.

Question 17

Define:

Muscular Strength

Answer 17

The ability to lift and move objects with maximum force for a short period of time.

It is judged by lifting heavy objects for a short time and finding the maximum weight that can be lifted a few times.

Question 18

What is the role of muscle strength in physical fitness?

Answer 18

• Helps maintain good posture.
• Prevents injuries.
• Provides the strength needed for daily tasks.

It significantly impacts the ability to lift or move heavier objects.

Question 19

Define:

Muscular Endurance

Answer 19

The ability to perform repetitive motions for an extended period of time.

This includes the ability of a specific muscle or muscle group to repeat an exercise with submaximal resistance.

Question 20

Define:

Cardiorespiratory Endurance

Answer 20

The capacity for the body’s heart, lungs, muscles, and tissues to use oxygen efficiently and expel carbon dioxide without tiring.

This component is crucial for activities like running and dancing.

Question 21

Identify two self-assessment methods for cardiorespiratory fitness.

Answer 21

• One-mile Walk test
• Three-minute step-up test

These methods allow athletes to monitor their own fitness progress.

Question 22

Define:

Flexibility

Answer 22

The ability to move one’s joints in a pain-free and unrestricted manner.

Flexibility is important for both athletic and everyday activities.

Question 23

Define:

Dynamic Flexibility

Answer 23

The ability to maintain full range of motion while using joints during large motions or actions.

Important for activities requiring agility.

Question 24

What is the difference between static-active and static-passive flexibility?

Answer 24

• Static-active: The ability to move joints and hold body positions without support.
• Static-passive: The ability to hold joint positions for extended periods.

Question 25

What is the *primary function* of the **muscular system**?

Answer 25

To facilitate movement. ## Footnote Other key functions include: * Movement * Posture and Stability * Heat Production * Circulation * Respiration

Question 26

What forms the **lever systems** in the human body?

Answer 26

* Muscles * Bones ## Footnote The primary purpose of lever systems is to produce a mechanical advantage.

Question 27

What are the *three types* of **muscles** found in the body?

Answer 27

* Skeletal muscle * Cardiac muscle * Smooth muscle ## Footnote Skeletal muscles are attached to bones. Cardiac muscles are found in the heart. Smooth muscles are located in the walls of hollow organs.

Question 28

What role do *skeletal muscles* play in **homeostasis**?

Answer 28

Regulating body temperature. ## Footnote Muscle contraction generates heat, which helps maintain a stable body temperature, as seen in shivering.

Question 29

# Define: Muscular Hypertrophy

Answer 29

The growth and increase in **size** of muscle cells. ## Footnote This is typically a result of strength training.

Question 30

Identify a *condition* characterized by the **weakening** of muscle tissue.

Answer 30

Muscular Dystrophy ## Footnote This condition leads to progressive muscle degeneration and weakness.

Question 31

How does **strength training** improve body composition?

Answer 31

* Increasing muscle mass * Reducing Fat ## Footnote Muscles are metabolically active, leading to increased calorie burning.

Question 32

What is the *initial source of energy* used during **cardiovascular exercise**?

Answer 32

Carbohydrates ## Footnote After several minutes, the body may switch to burning body fat.

Question 33

# Fill in the blank: High intensity exercise is defined as that done at \_\_\_\_\_ of **aerobic capacity**.

Answer 33

75-80% ## Footnote This intensity level is linked to better fat loss outcomes.

Question 34

What are some health *benefits* of improving **muscular endurance**?

Answer 34

* Helping maintain a healthy weight * Increased bone strength * Improved cardiorespiratory health * Better metabolism health * Reduced overall fatigue * Improved sleep * Enhanced mental health ## Footnote Muscular endurance is relevant beyond just sports.

Question 35

What role does exercise play in **coordination**?

Answer 35

Improves coordination by **activating muscles and nerves** involved in balance.

Question 36

What happens to bones when a person **does not exercise**?

Answer 36

Bones are broken down by the body, leading to a higher risk of **fractures**.

Question 37

What is the *minimum* recommended duration of **moderate intensity aerobic** exercise for adults **per week**?

Answer 37

**150** minutes ## Footnote Preferably spread over several days with **sessions lasting at least 10 continuous minutes**.

Question 38

# Define: Sit and Reach Test

Answer 38

A test that assesses **lower body flexibility** by measuring how far one can bend forward while sitting with extended legs. ## Footnote Consistency in measurement is crucial for tracking progress.

Question 39

# Define: Obesity

Answer 39

A state of excess **fat accumulation** in the body.

Question 40

# Define: Nutrition

Answer 40

The **study of nutrients** and the branch of science that involves the overall process of the body gathering enough food and water to function properly and maintain sustainability. ## Footnote It studies how the body uses nutrients for: * Health * Wellness * Growth * Restoration * Ability

Question 41

What is the **purpose of nutrition**?

Answer 41

To provide nourishment necessary for: * Survival * Growth * Good health ## Footnote Proper nutrition maintains function and allows the body to run at normal levels.

Question 42

What are the **two types of nutrition**?

Answer 42

1. Autotrophic nutrition 2. Heterotrophic nutrition ## Footnote **Autotrophic** nutrition is when organisms make their own food. **Heterotrophic** nutrition is when they rely on others for nourishment.

Question 43

What are the subtypes of **autotrophic nutrition**?

Answer 43

* Chemotrophic nutrition * Phototrophic nutrition ## Footnote **Chemotrophic** organisms obtain energy from chemical compounds. **Phototrophic** organisms obtain energy from sunlight.

Question 44

What are the *three* types of **heterotrophic nutrition**?

Answer 44

* Holozoic nutrition * Parasitic nutrition * Saprophytic nutrition ## Footnote **Holozoic** organisms intake solid food. **Parasitic** organisms derive energy from hosts. **Saprophytic** organisms feed on decaying organic matter.

Question 45

# Define: Food Label ## Footnote Also known as a **nutrition label**.

Answer 45

**Provides pertinent product information** to help consumers make educated purchases. ## Footnote Food labels are required by the U.S. Food and Drug Administration (FDA) on most packaged food items.

Question 46

What are the **main sections** found on current nutrition facts labels?

Answer 46

* Servings per container and serving sizes * Calories per serving * Amounts of fat, cholesterol, sodium, carbohydrates (including fibers and sugars), and protein * Amount of vitamins * Daily values information ## Footnote These sections help consumers understand the nutritional content of the food they are purchasing.

Question 47

Why is it **important to read** food labels?

Answer 47

Helps consumers: * Monitor specific nutrient intake, such as sodium. * Make informed choices about food quality and ingredients. ## Footnote This is particularly important for individuals with health concerns.

Question 48

What is the **'Percent Daily Value (% DV)'**?

Answer 48

Indicates the percentage of the **total daily** recommended amount of a nutrient in **one serving** based on a **2,000-calorie** diet. ## Footnote It helps consumers determine if a product is high or low in specific nutrients.

Question 49

What does the **5/20 rule** of nutrition indicate?

Answer 49

* If a food contains **5%** Daily Value or less, it is **low** in that nutrient. * If it has **20%** Daily Value or more, it is **high** in that nutrient. ## Footnote This rule helps consumers identify nutrient levels in food products.

Question 50

How do **newer** food labels (post-2016) differ from **older** food labels?

Answer 50

Newer food labels feature: * A bolded **'Servings per Container'** section and calorie count * A possible change in the layout of the **'Percent Daily Value'** information ## Footnote Older labels may not have these features.

Question 51

What types of **claims** can be found on food labels?

Answer 51

* Nutrient content claims (e.g., fat-free, low sodium). * Health claims (e.g., calcium reduces risk of osteoporosis). ## Footnote Both types of claims must be approved by the FDA.

Question 52

What are the *benefits* of following a **healthy eating plan**?

Answer 52

* Feeling good * Stabilizing mood * Providing energy * Maintaining ideal weight * Helping avoid diseases such as heart disease, diabetes, and cancer ## Footnote These benefits emphasize the importance of a balanced diet for overall health.

Question 53

What are the **dietary guidelines** for Americans designed to do?

Answer 53

* Reduce the risk of chronic disease. * Promote health. ## Footnote These guidelines are **updated every five years** by the USDA and Health and Human Services.

Question 54

Identify the *five* food groups recommended for a **healthy diet**.

Answer 54

* Vegetables * Fruits * Grains * Dairy * Protein ## Footnote Each food group provides essential nutrients that contribute to overall health.

Question 55

What is the recommendation for **selecting vegetables** in a healthy diet?

Answer 55

**Vary** your veggies. ## Footnote Including a mix of **dark-green, red, orange vegetables, beans, and starchy** vegetables is encouraged.

Question 56

How should **fruits be emphasized** in a healthy eating plan?

Answer 56

Focus on fruits, **selecting whole fruits** over fruit juice. ## Footnote Whole fruits provide more nutrients and fiber compared to fruit juice.

Question 57

What is the advice regarding **grains** in a healthy diet?

Answer 57

Make half your grains **whole**. ## Footnote Whole grains retain the **bran, germ, and endosperm**, providing more nutrients than refined grains.

Question 58

What should you remember when including **dairy** in your diet?

Answer 58

Drink your dairy, but choose **low-fat or no-fat** options. ## Footnote This helps to meet government recommendations while reducing saturated fat intake.

Question 59

What is the guideline for **protein** intake?

Answer 59

For the average adult, the Recommended Dietary Allowance (RDA) for protein is **0.8 grams of protein per kilogram of body weight per day**. ## Footnote This means choosing **lean meats, poultry, seafood, nuts, seeds, and beans** to limit saturated fats and cholesterol.

Question 60

What unique nutrients do **beans** provide?

Answer 60

Beans provide nutrients found in both vegetables and meats, including: * Fiber * Folic acid * Potassium * Iron * Zinc ## Footnote **Beans are unique** as they fit into both the vegetable and protein food groups.

Question 61

What is the significance of the **'Best by, sell by, or use by'** date on food labels?

Answer 61

These dates indicate how long a product will stay fresh. ## Footnote Products with **long-lasting** dates often contain **higher** amounts of **preservatives**.

Question 62

Why is it important to *consult* a healthcare professional regarding **nutritional needs**?

Answer 62

Individuals with **specific medical conditions** may have **different nutrient requirements**. ## Footnote A healthcare professional can provide personalized guidance.

Question 63

What *part of the brain* regulates **hunger**?

Answer 63

Hypothalamus ## Footnote The hypothalamus has two main parts: one that controls the start of eating and another that controls the stop of eating.

Question 64

# Define: Basal Metabolic Rate | (BMR)

Answer 64

The number of **calories burned at rest**. ## Footnote BMR varies among individuals and affects their caloric needs.

Question 65

What are the **six classes of nutrients**?

Answer 65

* Carbohydrates * Lipids * Minerals * Proteins * Vitamins * Water ## Footnote Each class has its own unique features and characteristics necessary for optimal health.

Question 66

# Define: Carbohydrates

Answer 66

Biochemical compounds utilized as fuel in the body, including: * Starches * Sugars ## Footnote Carbohydrates consist of repeated units called monomers, forming larger structures known as polymers.

Question 67

# Define: Simple Carbohydrates

Answer 67

* Monosaccharides * Disaccharides ## Footnote They are digested quickly, providing immediate energy but are correlated with fatigue. Simple carbs do not significantly alleviate activity levels.

Question 68

# Define: Complex Carbohydrates

Answer 68

Polysaccharides formed when hundreds or thousands of monosaccharides or disaccharides **bond together**. ## Footnote They are more stable and take longer to digest. Examples include rice, peas, whole-wheat bread, corn and oats.

Question 69

What role does **fiber** play in human health?

Answer 69

* Facilitates healthy **bowel** movements. * Aids in **cholesterol** control. ## Footnote Foods high in fiber include: * Nuts * Leafy vegetables * Whole grains * Beans * Some fruits

Question 70

What are the two types of **fiber**?

Answer 70

* Dietary fiber * Functional fiber ## Footnote Dietary fiber comes from natural sources. Functional fiber is lab-made or extracted and added to food.

Question 71

Identify three sources of **soluble fiber**.

Answer 71

* Oatmeal * Nuts * Lentils ## Footnote Soluble fiber can help control weight as it delays stomach emptying making a person feel fuller.

Question 72

What are the three major **macronutrients** in the human diet?

Answer 72

* Carbohydrates * Proteins * Fats ## Footnote Fats are also referred to as fatty acids or lipids.

Question 73

# Define: Proteins

Answer 73

Large, complex molecules made up of smaller units called amino acids. Essential for various functions, including: * Building and Repairing Tissues * Enzymes * Hormones * Immune Function * Transport and Storage * Structural Support

Question 74

Identify **functions** of proteins.

Answer 74

* Sending signals between cells * Creating structures like bone matrix * Catalyzing chemical reactions as enzymes * Regulating cell division and growth * Regulating membrane transport * Creating organelles ## Footnote Proteins perform essential roles that support life and maintain homeostasis.

Question 75

# Define: Essential Amino Acids

Answer 75

Amino acids that **must** be obtained from diet. These amino acids are crucial for various bodily functions, including protein synthesis, tissue repair, and nutrient absorption. ## Footnote The **nine essential amino acids** include: * Histidine * Isoleucine * Leucine * Lysine * Methionine * Phenylalanine * Threonine * Tryptophan * Valine

Question 76

What are the primary functions of **fats** in the body?

Answer 76

* Store energy. * Help absorb certain vitamins and minerals. ## Footnote Fats also play roles in building cell membranes and nerve sheaths.

Question 77

What distinguishes **saturated** fats from **unsaturated** fats?

Answer 77

* Saturated fats have **single bonds** in their molecular structure. * Unsaturated fats have **one or more double bonds**. ## Footnote Saturated fats are solid at room temperature. Unsaturated fats are liquid at room temperature.

Question 78

# Define: Triglycerides

Answer 78

The **most common** type of **fat** in the body, categorized as **tri-esters**. ## Footnote They consist of a glycerol backbone bound to three fatty acids.

Question 79

What **distinguishes** *monounsaturated* fatty acids from *polyunsaturated* fatty acids?

Answer 79

**Monounsaturated Fatty Acids** (MUFA): * Contain one double bond in the carbon chain. * Found in: Olive oil, avocado, peanuts. **Polyunsaturated Fatty Acids** (PUFA): * Contain two or more double bonds in the carbon chain. * Found in: Fish oil, sunflower oil, walnuts. ## Footnote Monounsaturated and polyunsaturated fats should be consumed by individuals instead of saturated and trans fats. Polyunsaturated fats include omega-3 and omega-6 fatty acids.

Question 80

# Define: Vitamins

Answer 80

Organic compounds necessary for the growth and maintenance of your body's normal functions. ## Footnote They are classified into two main groups: * Fat soluble: They are stored in fat and the liver, making it easier to overdose on them. * Water soluble: They are easily excreted in urine if consumed in excess.

Question 81

What role do **antioxidants** play in the body?

Answer 81

They help to **neutralize free radicals**. ## Footnote Vitamins **E, C**, and **beta-carotene** are known antioxidants.

Question 82

# Define: Minerals

Answer 82

**Inorganic** compounds needed to regulate the body's overall health. ## Footnote Minerals are distinct from vitamins as they do not contain carbon.

Question 83

What are the two general classes of **minerals**?

Answer 83

* Macrominerals * Trace minerals ## Footnote Macrominerals are needed in larger amounts, while trace minerals are needed in smaller amounts.

Question 84

What is the function of **iron** in the body?

Answer 84

Necessary for the formation of **hemoglobin** in red blood cells. ## Footnote **Hemoglobin carries oxygen** in the blood. **Iron deficiency** leads to **anemia** because the body cannot produce enough healthy red blood cells.

Question 85

Why is **water essential for survival**?

Answer 85

* Carries nutrients and oxygen to cells. * Cushions the brain. * Regulates body temperature. ## Footnote A person can only survive **without water** for about **three days**.

Question 86

What role does water play in **urine production**?

Answer 86

Water helps in the **excretion of waste products** through urine. ## Footnote Urine is primarily composed of water and helps eliminate harmful substances from the body.

Question 87

Why is water important for **blood**?

Answer 87

It makes up a large part of blood and helps **transport oxygen** throughout the body. ## Footnote It acts as a highway for vital nutrients and oxygen.

Question 88

What is **cerebrospinal fluid**, and how is it connected to water?

Answer 88

It surrounds the brain and spinal cord, providing **protection** and acting as a **shock absorber**. ## Footnote Water is a key component of this fluid.

Question 89

# True or False: Water is essential for **joint lubrication**.

Answer 89

True ## Footnote Proper joint lubrication prevents pain and allows for movement.

Question 90

What *unique factors* influence individual **dietary choices**?

Answer 90

* Age * Sex * Culture * Athletic ability * Personal choices ## Footnote These factors create a unique dietary profile for each individual.

Question 91

What is a **vegan diet**?

Answer 91

A diet that **excludes** meat and animal products, such as milk and eggs. ## Footnote Vegans must carefully select protein sources to maintain health.

Question 92

What is **malnutrition**?

Answer 92

* Deficiencies, or * Oversupplies, or * Imbalances in nutrient consumption that lead to health issues. ## Footnote Malnutrition includes both **undernourishment** and **excessive weight gain**, contributing to chronic diseases.

Question 93

What is the impact of **malnutrition** on society?

Answer 93

It affects: * Productivity * Mortality rates * Child survival * Learning abilities ## Footnote Malnutrition has significant **long-term implications** for national **economic productivity**.

Question 94

What role does education play in **preventing malnutrition**?

Answer 94

It imparts knowledge about: * Nutrition * Accessible food options * Proper feeding practices ## Footnote Education is crucial for promoting awareness and improving dietary choices.

Question 95

What are some examples of mild and severe issues from **nutrient excess**?

Answer 95

**Mild issues include:** * Stomach cramps * Headache * Confusion **Severe issues include:** * Hair loss * Mild nerve damage * Birth defects ## Footnote Both deficiency and excess can have significant health implications.

Question 96

# Fill in the blank: **Vitamin D** helps the body absorb \_\_\_\_\_\_\_.

Answer 96

Calcium ## Footnote This is crucial for bone growth.

Question 97

# Define: Healthy Lifestyle

Answer 97

Encompasses behaviors that promote: * Physical, mental and emotional well-being * Reduce disease prevalence * Increase life expectancy

Question 98

How many **hours of sleep** are recommended for adults?

Answer 98

A minimum of **7 hours** of sleep per night. ## Footnote Less than 7 hours is linked to: * High blood pressure * Type 2 diabetes * Obesity

Question 99

What are some of the main **health challenges** faced by *Americans*?

Answer 99

* Smoking * Eating disorders * Obesity * STDs ## Footnote These challenges are prevalent despite the U.S. being a high-income nation.

Question 100

What are the two most widespread **eating disorders**?

Answer 100

* Anorexia nervosa * Bulimia ## Footnote Anorexia involves a fear of gaining weight. Bulimia involves binge eating followed by purging.

Question 101

What is an effective strategy to *avoid* **unhealthy temptations**?

Answer 101

Prepare **healthy snacks** in advance. ## Footnote This reduces the likelihood of impulse buying unhealthy foods.

Question 102

# Define: Stress

Answer 102

The **psychological** and **physiological** response to any real or imagined: * Disruptions * Demands * Stimulations * Changes in life ## Footnote Stress is emotional strain due to demanding circumstances.

Question 103

What should one do to **celebrate successes**?

Answer 103

Celebrate **small and large** victories. ## Footnote Celebrating accomplishments helps counteract stress.

Question 104

Identify *three* basic ways to manage **levels of stress**.

Answer 104

* Exercise * Meditation * Taking frequent breaks ## Footnote Each of these techniques can help improve emotional well-being. Meditation can lower levels of stress hormones in the body.

Question 105

What is the **recommended work routine** for productive workers?

Answer 105

Work for **52** minutes, then take a **17**-minute break. ## Footnote During breaks, avoid work-related activities.

Question 106

What is the **if/then criteria** in stress management?

Answer 106

**If** you can do something about the stress, **then** create a plan; if not, don’t worry. ## Footnote This approach helps prioritize what can be controlled.

Question 107

# Define: Coping Strategies

Answer 107

**Behavioral and cognitive approaches** used to manage difficult or threatening situations. ## Footnote They are essential for maintaining physical and mental well-being. Coping mechanisms can be both **intentional (conscious) and unintentional (unconscious)**.

Question 108

What are the **two broad categories** of coping strategies?

Answer 108

1. Emotion focused coping strategies 2. Problem solving coping strategies ## Footnote **Emotion focused** coping strategies adjust emotions and provide comfort or consolation. **Problem solving** strategies modify the environment by directly addressing the problem to eliminate the stressor.

Question 109

# Define: Active Coping

Answer 109

Involves **eliminating** the stressor or **withdrawing** from a situation. ## Footnote It can also include recognizing one's role in the situation.

Question 110

# Define: Anticipatory Coping

Answer 110

Anticipatory coping is used to minimize stress from **future events**. ## Footnote Examples include preparing for: * A job interview * Public speaking

Question 111

# Define: Maladaptive Coping Strategies

Answer 111

Provide **temporary relief** but can compound the problem. ## Footnote They include: * Avoidance * Social isolation

Question 112

# Define: Avoidant Coping

Answer 112

Involves **ignoring** a stressor or **avoiding** potential solutions. ## Footnote It is often maladaptive and can worsen the situation.

Question 113

Identify some examples of **healthy coping skills**.

Answer 113

* Prayer * Meditation * Taking a vacation * Positive self-talk * Brainstorming ## Footnote Healthy coping skills positively impact mental health.

Question 114

What are the **effects of unhealthy coping skills**?

Answer 114

They can lead to: * Self-criticism * Substance abuse * Worsening stress ## Footnote Unhealthy coping strategies may cyclically intensify stressors.

Question 115

Identify three techniques to cope with **academic stress**.

Answer 115

* Prepare in advance, rehearse, and repeat. * Sleep well. * Pace yourself during the exam.

Question 116

How can exercise help with **stress**?

Answer 116

* Focusing the mind away from tension. * Releases endorphins. ## Footnote Exercise releases chemicals in the brain that increase happiness.

Question 117

# Define: Endorphins

Answer 117

Natural chemicals produced by the body that help to counter stress.

Question 118

Identify the difference between **eustress** and **distress**.

Answer 118

* Eustress is **good stress** that has positive effects. * Distress is **bad stress** that can be harmful to health. ## Footnote **Eustress** can improve overall health, such as through weightlifting. **Distress**, particularly chronic distress, can lead to negative health outcomes.

Question 119

How can **stress management** improve **well-being**?

Answer 119

* Lowers cortisol. * Improves mood. * Enhances resilience. ## Footnote Mindfulness, exercise, relaxation, and sufficient sleep help manage stress and improve mental health.

Question 120

What are the three stages of **General Adaptation Syndrome**?

Answer 120

* Alarm * Resistance * Exhaustion ## Footnote Each stage describes how the body responds to prolonged stress, with: **Alarm** involving stress hormone release along the HPA-axis. **Resistance** being the body's attempt to adapt. **Exhaustion** leading to potential illness.

Question 121

What *hormone* is primarily released during the **alarm phase**?

Answer 121

Epinephrine | (adrenaline) ## Footnote This hormone triggers the body's immediate stress response.

Question 122

What *psychological responses* may occur during the **alarm phase**?

Answer 122

* Fear * Anger * Anxiety * Panic * Restlessness ## Footnote These are common emotional reactions to stress during the alarm phase.

Question 123

What role do glucocorticoids play during the **resistance phase**?

Answer 123

* Breakdown of fat for energy. * Stabilization of blood sugar levels. ## Footnote Glucocorticoids are steroid hormones that help the body cope with prolonged stress.

Question 124

What is the major difference between **long-term** and **short-term stress responses**?

Answer 124

With **long-term stress**, the body cannot return to its pre-stressed state due to elevated stress hormone levels, especially cortisol. ## Footnote This prolonged activation of stress responses can have **significant health implications**.

Question 125

What are some negative health effects of **chronic stress**?

Answer 125

* Weakened immune system * Damage to DNA * Heightened risk of heart disease ## Footnote **Chronic stress** is long-term stress that can lead to various health problems.

Question 126

What are the effects of distress on a **person's performance**?

Answer 126

It **decreases** performance in work or life in general.

Question 127

What happens to the body's blood supply during the **fight or flight** response?

Answer 127

It cuts off blood supply to unnecessary organs and focuses resources on vital organs. ## Footnote The fight-or-flight response is: * An automatic reaction to danger or threats. * Prepares the body to fight or escape (flight). * Triggered by stress hormones like adrenaline. * Effects include increased heart rate and energy.

Question 128

Identify some examples of **internal stressors**.

Answer 128

* Perfectionism * Self-criticism * Expecting too much from ourselves ## Footnote Internal stressors are generated within ourselves and can create significant mental strain.

Question 129

# True or False: **Stress** can only come from external sources.

Answer 129

False ## Footnote Stress can arise from both **external factors** (like work and environment) and **internal factors** (such as procrastination and perfectionism).

Question 130

What are the consequences of **prolonged drug** use?

Answer 130

* Serious organ damage * Mental health issues ## Footnote The initial effects may include poor judgment and risk of injury.

Question 131

Why is it important to **involve others in behavior change**?

Answer 131

To keep focused, motivated, and on track. ## Footnote Support from community or friends enhances accountability.

Question 132

# Fill in the blank: **Alcohol** is like a toxic chemical to your \_\_\_\_\_\_\_.

Answer 132

liver ## Footnote Alcohol can cause serious damage, including cirrhosis.

Question 133

What can **body art**, such as **tattoos**, potentially expose individuals to?

Answer 133

Infections caused by viruses like HIV or hepatitis. ## Footnote Improperly performed body art can have serious long-term health consequences.

Question 134

# Define: Addiction

Answer 134

A state of physical or psychological **dependence** on a behavior or substance, leading to societal or personal harm. ## Footnote Addiction can be compulsive and often results in negative consequences for health.

Question 135

# Define: Addictive Behavior

Answer 135

A habit that has spun out of control, resulting in negative consequences upon one's own health. ## Footnote Addictive behaviors can stem from initial innocent actions.

Question 136

What are some common **warning signs** of **drug addiction**?

Answer 136

* Withdrawn behavior * Irritability * Poor performance in school or work * Changes in hobbies or interests * Changes in eating and sleeping habits * Deteriorating physical appearance * Borrowing or missing money ## Footnote Noticing these signs can indicate a potential substance use disorder.

Question 137

What are some **factors** that influence the development of addiction?

Answer 137

* Genetic factors * Peer pressure * Lifestyle * Environment * Personality * Nature of the substance or behavior ## Footnote These factors can increase or decrease the chances of developing an addiction.

Question 138

Identify some **examples of common addictions**.

Answer 138

* Tobacco and nicotine * Illegal and prescription drugs * Surfing the Internet * Shopping * Work * Sex * Exercise * Eating * Watching TV or playing video games ## Footnote Some addictions are classified differently in mental disorder manuals.

Question 139

# Define: Reinforcement | in the context of addictive behavior

Answer 139

The **pleasurable experience or relief** from a negative one that reinforces the behavior. ## Footnote This reinforcement can make it difficult for individuals to stop the addictive behavior.

Question 140

# Define: Compulsion | as it relates to addictive behavior

Answer 140

**A great need to perform a behavior**, which may involve detailed planning for future actions. ## Footnote Compulsion can go beyond mere need, indicating a deeper dependency.

Question 141

What does **loss of control** signify in addiction?

Answer 141

**Inability** to control behavior or stop the urge to perform the addictive behavior. ## Footnote This loss of control is a major indicator of addiction.

Question 142

# Define: Escalation | in the context of addiction

Answer 142

The **increasing need** for a substance or behavior to achieve the desired effect. ## Footnote Escalation is commonly seen in **severe drug abuse** cases.