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KIN 100 > Test #3 > Flashcards

Test #3 Flashcards

1
Q

what are the 2 components of a standard drink

A

1) how much alcohol

2) how long it takes to process the alcohol

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2
Q

short term problems due to alcohol

A
  • delayed reaction time

- possible injury

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3
Q

long term problems due to alcohol

A
  • liver disease
  • cirrhosis
  • health deficiencies
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4
Q

standard drink of beer

A

12 ounces at 5% alcohol volume

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5
Q

standard drink of wine

A

5 ounces at 12% alcohol volume

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6
Q

standard drink of liquor

A

1.5 ounces at 40% alcohol volume

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7
Q

guidelines for low risk drinking

A

1) no more than 1 drink per hour
2) only 2 drinks if drinking every day
3) no more than 3 drinks on occasion
* no more than 14 drinks per week if all guidelines are followed

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8
Q

4 signs of alcohol poisoning

A

1) skin -> pale, clammy, blue
2) breathing -> irregular, shallow or not at all
3) unresponsive -> can’t feel anything
4) vomiting -> choking on their own vomit

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9
Q

lifestyle risk reduction model

A

biology + choices = outcome

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10
Q

tolerance level

A

the measure of someone’s sensitivity to alcohol (threshold as to when you experience impairment)

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11
Q

how is tolerance determined and altered

A

initial tolerance is set by your biology and changes based on the choices you make

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12
Q

trigger point

A
  • the threshold at which alcohol dependence occurs
  • predetermined by biology
  • does not change -> set for life
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13
Q

alcohol dependence

A

loss of control and cannot predict the amount of alcohol that they will consume

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14
Q

protective strategies when using alcohol

A
  • plan safe transportation
  • eat before drinking
  • alternate water with alcohol
  • drink at your own pace
  • set a drink limit and keep track of your drinks
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15
Q

positive effects of physical activity

A
  • performance of daily activities
  • improved mental health
  • reduce obesity
  • reduce back problems
  • better life expectancy with compressed aging
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16
Q

4 hypokintic conditions

A

1) cardiovascular disease
2) diabetes
3) osteoporosis
4) cancer

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17
Q

hypokinetic conditions

A

diseases associated with too little/lack of physical activity

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18
Q

cardiovascular disease

A
  • leading cause of death in the US
  • some controllable risk
  • disease of heart and blood vessels
  • from apple shape body type (belly fat)
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19
Q

major uncontrollable risk factors of cardiovascular disease

A
  • heredity
  • aging
  • being male
  • ethnicity
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20
Q

controllable risk factors of cardiovascular disease

A
  • physical inactivity
  • tobacco use
  • cholesterol levels
  • high blood pressure
  • obesity
  • diabetes
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21
Q

Insulin

A

hormone secreted by the pancreas

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22
Q

Type 1 Diabetes

A
  • juvenile onset/insulin dependent
  • pancreas fails to produce insulin
  • usually arises before the age of 30
  • about 5% of diabetics
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23
Q

Type 2 Diabetes

A
  • adult onset/ non-insulin dependent
  • lack of sensitivity to or lack of insulin
  • due to poor diet/lack of exercise
  • 90% of diabetics
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24
Q

osteoporsis

A
  • progressive loss of bone mineral density
  • common in old age
  • more frequent in women
  • occurs earlier in women
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25
Q

what dietary factors can cause osteoporosis

A
  • alcohol
  • soda
  • caffeine
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26
Q

uncontrollable risk factors of osteoporosis

A
  • being female
  • weighing less than 127 pounds
  • being shorter than 5’4
  • family history
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27
Q

controllable risk factors of osteoporosis

A
  • physical inactivity
  • smoking
  • alcohol use
  • caffeine consumption
  • calcium intake
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28
Q

cancer

A
  • abnormal, uncontrolled growth of cells
  • 2nd most common cause of death in US
  • caused by carcinogens
  • benign or malignant tumors
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29
Q

metastasis

A

spread of cancer cells from 1 part of the body to another thru blood vessels and the lymphatic system

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30
Q

most common cancers

A
  • lung
  • colon/rectal
  • breast
  • prostate
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31
Q

lung cancer

A
  • most common cause of cancer death in US

- chief risk factor is smoking

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32
Q

colon/rectal cancer

A
  • 3rd leading cause of cancer death
  • polyps
  • should start screening after the age of 50
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33
Q

Breast Cancer

A
  • most common cancer in women
  • BRCA gene
  • obesity and alcohol consumption
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34
Q

prostate cancer

A
  • most common cancer in men

- diet is a lifestyle factor

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35
Q

causes of cancer

A

1) role of DNA (genetics, oncogenes, DNA basics)
2) dietary factors (alcohol, fried food, fatty diet)
3) inactivity/obesity (limited physical activity)
4) carcinogens (ingested chemicals, pollutants, radiation and microbes

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36
Q

preventing cancer

A
  • avoid carcinogens
  • avoid tobacco
  • control diet/weight
  • exercise
  • avoid alcohol
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37
Q

Fraud

A

Intentional perversion of the truth for gain

38
Q

Quackery

A

promotion of health schemes that are false, unproven and even dangerous

39
Q

clues to fraud/quackery

A
  • lack of certifications/degrees
  • promise quick results
  • from foreign lands
  • not FDA certified
  • offer money back guarantee
  • before and after pictures
  • little to no research
40
Q

supplements

A

a highly refined dietary ingredient not to be confused with food

41
Q

Dietary supplement health and education act of 1994

A
  • consumers are responsible for determining if they are healthy
  • manufacturers don’t need FDA approval
42
Q

Stressor

A

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

43
Q

stress response

A

the physical and emotional reactions to a stressor

44
Q

stress

A

the general physical and emotional state that accompanies the stress response

45
Q

parts of the nervous system

A
  • brain
  • spinal cord
  • nerves
46
Q

autonomic nervous system

A

the branch of the nervous system that controls basic body processes

47
Q

parts of the autonomic nervous system

A

1) parasympathetic division
2) sympathetic division
3) endocrine system
4) hormones

48
Q

parasympathetic division

A

moderates the excitatory effect of the sympathetic division, slowing metabolism and restoring energy supply

49
Q

sympathetic division

A

reacts to danger or other challenges by almost instantly accelerating body processes

50
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 it causes arousal (Increased attention/awareness)

51
Q

Endocrine system

A

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

52
Q

hormone

A

chemical messenger produced in the body and transported in the bloodstream to targeted cells or organs for specific regulation of their activities
*physiological changes occur when hormones are released

53
Q

cortisol

A

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

54
Q

Epinephrine

A

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

55
Q

endorphins

A

brain secretions that have pain - inhibiting effects

56
Q

fight or flight reactions

A

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

57
Q

homeostasis

A

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

58
Q

what does the parasympathetic division do after a stressful situation

A

it comes in and halts stress response to return the body to homeostasis

59
Q

fight or flight is …

A

1) part of our biological heritage

2) inappropriate for modern stressors

60
Q

factors that can reduce the magnitude of stress response …

A

1) successful prediction

2) perception of control

61
Q

somatic nervous system

A

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

62
Q

effective behavioral responses

A
  • talking
  • laughing
  • exercising
  • meditating
  • time management
  • assertiveness
63
Q

Ineffective behavioral responses

A
  • over-eating
  • hostility
  • tobacco
  • drugs
  • alcohol
64
Q

personality

A

sum of behavioral, cognitive and emotional tendencies

65
Q

Resilience

A

helps people face adversity by accepting the reality of their situation, holding on to a belief that life is meaningful and possessing a great ability to improvise

66
Q

hardiness

A

a form of optimism that helps people handle stress

67
Q

physical symptoms of stress

A
  • dry mouth
  • excessive perspiration
  • frequent illness
  • grinding teeth
  • headaches
  • high blood pressure
    stiff neck/back
  • pounding heart
68
Q

emotional symptoms of stress

A
  • anxiety
  • depression
  • edginess
  • fatigue
  • impulsiveness
  • irritability
  • inability to concentrate
  • trouble remembering things
69
Q

behavioral symptoms of stress

A
  • crying
  • disrupted eating habits
  • disrupted sleeping habits
  • problems communicating
  • sexual problems
  • social isolation
  • harsh treatment of others
  • use of tobacco/drugs/alcohol
70
Q

General Adaptation Syndrome (GAS)

A
  • predictable response pattern to all stressors
    1) Alarm -> fight or flight stage
    2) Resistance -> new level of homeostasis
    3) Exhaustion -> life-threatening type of physiological exhaustion
71
Q

pleasant stressors

A

eustress

72
Q

unpleasant stressors

A

distress

73
Q

allostatic load

A
  • long term negative impact of the stress response on the body
  • long term wear and tear of frequent activation of the stress response on an individual
  • high allostatic load is linked to heart disease and reduced immune functioning
74
Q

depression

A

a mood disorder characterized by loss of interest in usual activities, sadness, hopelessness, loss of appetite, disturbed sleep and other physical symptoms

75
Q

techniques to manage stress

A
  • exercising
  • healthy/balanced diet
  • strong social life
  • practice effective communication
  • practice effective time management
  • utilize effective cognitive techniques
  • practice relaxation and body awareness techniques
76
Q

adequate sleep

A
  • improves mood
  • fosters feelings of competence and self worth
  • enhances mental functioning
  • supports mental functioning
77
Q

what are the 2 phases of sleep

A

1) Non-rapid eye movement sleep (NREM)

2) Rapid eye movement sleep (REM)

78
Q

Non-rapid eye movement sleep (NREM)

A

includes 4 stages of successively deeper sleep

79
Q

Rapid eye movement sleep (REM)

A

the last stage of sleep in which dreams occur

80
Q

how long does it take to sequence thru a full sleep cycle

A

about 90 minutes

81
Q

homeostatic sleep drive

A

gets stronger the longer you are awake

82
Q

circadian rhythm

A

the sleep and wake pattern coordinated by the brain’s master internal clock

83
Q

time givers

A

tools used to help reset the brains master clock such as activity, exercise, eating and light

84
Q

chronic insomnia

A

sleep disruption that occurs at least 3 times a week for at least 3 months

85
Q

restless leg syndrome

A

irresistible urge to move legs -> effects about 5% of the population and 25% of pregnant women

86
Q

sleep apnea

A

occurs when a person repeatedly stops breathing for short periods of time while asleep

87
Q

improving sleep

A
  • create a good sleep environment
  • avoid substances that disrupt sleep
  • treat conditions that interfere with sleep
88
Q

Personality Type A

A
  • goal oriented
  • risk taking
  • good under stress
89
Q

Personality Type B

A
  • relationship oriented
  • outgoing
  • enthusiastic
90
Q

Personality Type C

A
  • detail oriented
  • logical
  • prepared
91
Q

Personality Type D (Hearty)

A
  • task oriented
  • stabilizing
  • cautious

KIN 100 (2 decks)

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