This one

Wellness Study Guide Name__matt laidlaw____________

CHAPTER 1 Introduction to Wellness, Fitness & Lifestyle Management
Define Key Terms & Concepts

Wellness: optimal health and vitality, encompassing the six dimensions of well being

Infectious disease: a disease that spreads person to person created by viruses and
bacteria

Chronic disease: disease that develops over a long period of time

Physical fitness: physical attributes that allows the body to adept and respond to the
demands placed upon it.

Unintentional injury: an injury that occurs without harm being intended

Target Behavior : an isolated selected as the object of a behavior change program

Self-efficacy: the belief in one ability to take action and perform a specific task

Locus of control: the figurative place a person designates as the source of responsibility
for the events in his or her life

Study Questions

1. How is wellness determined?

They are determined by the six dimensions of wellness.

How does a person go about attaining a high level of physical wellness?

Absence of disease, physical exercise, a proper diet,

What are some key components of emotional wellness?

The ability to deal with ones emotions

What role does life-long learning play in intellectual wellness?

It encourages people to engage in activities that challenge ones mind.

What does spiritual wellness add to one's life?
It gives people purpose in life

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What part does active participation play in social wellness?

It allows one to maintain healthy relationships

What can one people do to improve the health of the planet?

Recycle, bike to work/class, walk to places

How has the cause of death changed in the past 100 years, and how can one person's
behavior contribute to their risk of lifestyle diseases?

Sanitation vs. obesity and heart disease; exercise more, eat less fatty foods, a more
balanced diet

What factors contribute to a healthy lifestyle?
A. physical activity

B. healthy diet

C. maintain a healthy body weight

D. manage stress

E. avoid tobacco and alcohol

F. protect against disease

What are some selected Healthy People 2000 goals related to:
Safety-protect against disease and injury

Fruits & vegetables-choose a healthy diet

Being overweight-choose a healthy diet, maintain a healthy body weight

Stress-manage stress

Cigarette smoking-reduce use of alcohol and cigarette use

Heavy drinking-reduce use of alcohol

Sexual activity-protect against disease and injury

Helmut safety-protect against disease and injury

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How should you start a lifestyle change program?

Examine your current health habits
What are the secrets to lifestyle change?
Motivation-knowledge is the key to behavior change

Locus of control-Ones ability to manage their own lives and view themselves in
control

How do you decide what behavior you should change?
Examine the pros and cons of the behavior

How should you develop your plan of action?
Behavior-One should examine ones behavior and determine if it is good or bad

Patterns- determine whether one can control patterns of behavior and how they
should be controlled

Goals-establish short term as well as long term goals to achieve success

Action plan-determine how one should go about achieving goals as well as how
to reward success

Personal contract-a contract formed to establish when you will start, the steps to
measure success, how to promote change, date you will reach your goal.

How can you improve your chances of success with your new program?
Social influences-surround yourself with people that motivate positive behavior

Motivation and commitment-one cannot establish change until motivation is
established. Until this motivation is achieved commitment won’t last.

Technique and effort-Determine if it is technique holding you back or effort

Stress barrier-Determine if it is stress factors rather than commitment that
prevents your success.
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Procrastinating, rationalizing, and blaming-eliminate procrastination and
behaviors that encourage it. Don’t make excuses for behavior. Don’t blame others for
your failures in changing behavior.

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What are some campus resources for the many wellness domains?
Physical-the young center

Spiritual-Campus crusades

Intellectual-Coffee and politics

Social-The dorms

Emotional- friends on campus

Environmental-the campus

What are the ten warning signs that you may be well?
1.physical activity

2.friends

3.lack of stress

4.controlled feelings

5.spiritual well being

6.intellection activity

7.positive attitude

8.sanitary environment

9.healthy diet

10.job satisfaction

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CHAPTER 2 Basic Principles of Physical Fitness

Physical activity: movement carried out by skeletal muscle that requires energy

Exercise: planned structured movement that is repeated to improve or maintain physical
fitness

Health-related fitness: physical capacities that contribute to health

Cardio respiratory endurance: ability of the body to perform prolonged large muscle
exercise at high levels of intensity.

Muscular strength: the amount of force a muscle can produce with a single max effort

Metabolism: sum of vital processes by which food energy and nutrients are used by the
body.

Muscular endurance: ability of a muscle to maintain repeated contraction.

Flexibility: The ability to move joints to their full range of motion

Body composition: proportion of fat to fat free mass in the body

Fat-free mass: non fat component of the human body, made of skeletal muscle, bone,
and water

Skill-related fitness: Physical capability that leads to performance in a sport or activity

Physical training: the performance of different types of activities that cause the body to
adapt and improve fitness level

Specificity: the trainign principle that the body adepts to a given stress

Progressive overload: The bodies ability to adapt to progressive stress placed upon it

Reversibility: The bodies loss of fitness as demands are lowered upon it

Overtraining: decreased physical activity brought about through excessive or intense
training

Exercise stress test: a test used to determine if heart disease is present

GXT: exercise that starts of easy and progresses to maximum capacity

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Study Questions

1. According to your textbook, what is physical fitness?

physical capacities of the body

What are the components of health-related fitness and how does each component
affect your personal health?

Cardio endurance, muscular strength, muscle endurance, flexibility, body composition,

3. How does the term "training specificity” apply to training goals?
It allows one to focus on a given health component

4. What determines how much physical training a personal needs?
A self assessment based upon one’s set goals

5. How does a person go about choosing activities to engage in for health and
fitness?
It is determined by ones fitness goals, abilities, and needs; as well as what activites one
enjoys

6. How much exercise does it take to become physically fit?
It is dependent on each individual

7. When should a person not exercise?
If injured, ill, or physically unable

8. What are the limits for physical fitness?

They are determined by one ability to avoid being over trained. They are also gradual
and should not be expected immediately.
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9. How important is workout -time for exercise compliance?
It establishes an ability to prevent fitness loss through too much time between exercise

10. When is it not safe to begin an exercise program?
If one has health complications or extreme heart risks

11. What are some things you can do today to get moving?
Train the way you want to change your body, train regularly and slowly, establish a plan

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CHAPTER 3 Cardiorespiratory Endurance

Pulmonary circulation: part that moves blood between the heart and lungs

Systemic circulation: moves blood between the heart and the rest of the body

Atria: part of the body that blood collects in before passing ventricles

Venae cavae: large veins that which blood is returned

Ventricles: one of the two lower chambers of the heart, from which blood flows though
arteries to the lungs and other parts of the body.

Aorta: Receives blood from the left ventricle

Systole: Contraction of the heart

Diastole: relaxation of the heart

Veins: carries blood to the heart

Arteries: carries blood away from the heart

Capillaries: small vessels that distribute blood through the rest of the body

Respiratory system: lung, air passages, and breathing muscles

Alveoli: tiny air sacs in the lung that carry oxygen to the blood and co2 out

Cardiac output: function of the heart rate and stroke volume

Glucose:a simple ssugar that circulates in the blood, turned to ATP

Glycogen: a compley carbohydrate found in the liver and skeletal muscles

Adenosine triphosphate (ATP): a cells energy source

Immediate energy system: supplies energy to muscle cells through breakdown of ATP

Nonoxidative (anaerobic) energy systems: supplies energy to muscles through the
breakdown of glucose and glycogen

Anaerobic: occurs in the absence of oxygen

Lactic acid: acid resulting from metabolism of glucose
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Oxidative (aerobic) energy system: supplies energy to the cells breaking down glucose

Aerobic: dependent on the presence of oxygen

Mitochondria: intercellular structure that turns food to energy

Maximal oxygen consumption (VO2max): highest rate of oxygen consumption the body can use in physical
activity

Cardiovascular disease (CVD): disease that affect the heart and its processes

Coronary heart disease: is a narrowing of the small blood vessels that supply blood and
oxygen to the heart.

Endorphins: the feel good chemical released during exercise

Neurotransmitters: Neurotransmitters are endogenous chemicals which transmit signals from a
neuron to a target cell across a synapse

Target heart rate zone: The rate of heartbeat that burns fat

Heart rate reserve: total ability of the heart to beat at a max rate

Ratings of perceived exertion (RPE): exercise intensity based on assigning a number to
the subjective perception of target intensity

Synovial fluid: fluid found in the synovial joints

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Study Questions

1. How does the textbook define cardiorespiratory endurance?

The ability of the heart to maintain its regular processes

2. What are the benefits of regular cardiorespiratory endurance exercise?
Increased physical fitness

3. How is metabolism affected by regular cardiorespiratory endurance exercise?

It runs at a higher rate

4. What influence does regular cardiorespiratory endurance exercise have on body
composition?

It becomes leaner

How is psychological and emotional well being affected by regular cardiorespiratory
endurance exercise?
Endorphins are released decreasing stress/ increasing happyness

What factors are important for an activity to be considered cardiorespiratory endurance
exercise?
Target heart rates and the repeated movement of large muscle groups

What are three factors that are important when designing a cardiorespiratory endurance
exercise?

1.frequency of training

2.intensity

3.time

8. What is the recommended training intensity for cardiorespiratory endurance
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exercise and what may happen if you are above or below the
recommended training zone?

14-15, lack of improvement and injury

Why is warm up and cool down important for an exercise program, and what activities
are important to include in each?

It lowers soreness and prevents injury

What treatment is recommended following a minor athletic injury?
Rest , ice, compression, elevation

What is a good score or value for cardiorespiratory fitness?
It depends upon the individual

What would a person do if they can’t exercise for 30 minutes at a HR=150 bpm because
the intensity if too great? How can they get the same benefit?

Exercise more intensely for a shorter period of time

What can you do if your daily schedule does not allow 30 minutes for exercise?
Exercise harder for a short period of time

What are some lifestyle choices you can make to improve or contribute to your
cardiorespiratory fitness?

Exercise more

What can you do today that will contribute to your overall physical activity that you do
not normally do each day? eat better

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CHAPTER 4 Muscular Strength and Endurance

Ligament

Testosterone: a hormon most commonly found in higher proportions by men

Repetition maximum (RM): the max amount of reps a muscle can maintain

Repetitions: total number of times a resistance can be lifted

Muscle fiber: a single muscle cell

Myofibrils: protein structures

Hypertrophy: an increase in muscle fiber size

Slow-twitch fibers: fatigue resistant muscle

Fast-twitch fibers: muscle fibers that contract rapidly

Power: max force

Motor unit: a motor nerve

Static (Isometric) exercise: exercise without a change in muscle length

Dynamic (Isotonic) exercise: exercise with a change in muscle length

Concentric muscle contraction: muscles get shorter with contraction

Eccentric muscle contraction: muscles stretch with contraction

Eccentric loading: loading the muscle as it stretches

Plyometrics: rapid stretching of a muscle

Speed loading: moving a load quickly

Isokinetic: application of force

Spotter: assistant in exercise

Agonista contracted muscle
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Antagonist: an subcontracted muscle

Set:> a group of reps

Anabolic steroids: a drug used to build muscle

Study Questions

1. How does increasing your muscular strength and endurance impact your
recreational activities? It allows you to lift more with more power, more often

2. How does increasing a person’s muscular strength and endurance reduce the
incidence of injuries? The muscles can withstand more repetition and load before
injury

3. How does strength training improve your body composition?
Metabolic system burns more

4. How is self-image affected by weight training?
It improves

5. What is muscular strength and how does it differ from muscular endurance?
Strength is how much can I lift, endurance is how many times

6. How do muscles increase in size as a result of weight training?

It scars and breaks down, then rebuilds

7. How does strength training improve a person’s bone health?
It improves bone density and structural muscle perfomance
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8. What role does strength training play in preventing and managing chronic
disease?
Very little

9. How is muscular strength assessed?
How much can you lift, how many times

10. What are fast and slow twitch muscle fibers?

Fast= fast contracting low endurance
Slow= slow contracting, high endurance

11. What are some of the physiological changes and benefits of weight training?
Improved body image as well as endorphin production

13. What are the pros and cons of exercise machines and free weights?
Machines reduce injury but also reduce strength gained through control of the weight.
It also improves efficiency of the work out as well as the amount of time needed

14. How should you warm up and cool down for weight training?
Light weights and moderate rep amounts

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15. What exercises should be included in a well-balanced strength-training program for
improving your health?
Both upper and lower body exercise, that cover all of the major body groups

16. What are some supplements that are often taken to improve a person’s response to
strength training?
Ginseng, green tea, insulin, IGF, growth hormone

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CHAPTER 6 Body Composition

Essential fat: fat needed for regular body processes

Nonessential (storage) fat: fat not needed for the body’s essential processes

Adipose tissue: connective tissue fat is stored

Percent body fat: percent of the body that is fat mass

Overweight: body weight over recommended weight

Obese: severely overweight

Amenorrhea : absent or infrequent menstruation

Female Athlete Triad:abnormal eating, ; lack of menstration, decreased bone density

Amenorrhea: absent or infrequent menstruation

Body mass index (BMI):direct measure of body fat versus muscle mass

Caliper: tool used t determine thickness

Study Questions

1. What is body composition and why is it important?

The balance of fat mass and muscle mass in the body

2. What is the difference between essential fat and storage fat?
Essential fat is the amount needed for daily life, storage fat is excess fat not needed.

3. Can a person who has a “normal” weight according to height and weight charts be
classified as overfat?
yes

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4. How prevalent are over fatness and obesity in the United States?
67% are overweight

5. What are some possible causes of the rise in obesity over the past 30-40
years?
Fast food rise, television, computer technology

6. What are some of the health concerns for obese and overfat people, and would
the incidence of lifestyle disease decrease if everyone's body composition were in
the recommended range?
Risk of heart disease, diabetes, yes

7. How does the distribution of body fat on our body impact our health risk?

Those with fat distribution on the abdomen have increased heart disease risk

8. How does excess body fatness impact physical activity?
It makes it more difficult

9. What are the health concerns for people whose body compositions are too low?
Lack of fat for essential bodily function, organ failure

10. What is the body mass index (BMI), and how may it be used?
The measure of the bodies fat versus muscle mass, it can determine if some one is over
fat, under fat.

11. How are skinfold measurements used to predict percent body fat?
It uses thickness measurements in certain areas of the body to determine fat
composition

12. How does a person's body fatness correlate to their floating ability and how is
UWW used to predict body composition?
Fat people float easier because fat is less dense than muscle

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13. How does bioelectrical impedance predict body composition?
It measures how easily currents of electricity travel through the body, fat is a good
conductor of electricity.

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14. How does the Bod Pod predict percent body fatness?

It measures body fat through air displacement

15. What would be a realistic goal percent body fat for a woman in her 30s?

21-32

16. What would be a realistic goal percent body fat for a man in his 20s?

8-19

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CHAPTER 7 Putting Together a Complete Fitness Program

Cross training: training that involves all of the major fitness importance such as
flexibility, cardio, strength training, etc

Calorie cost: how many calories burned in an exercise

Interval training: gradually increased workloads over an extended period of time used to
increase performance

Study Questions

1. What considerations should a person make when setting fitness goals?
Fun, skill, fitness level, time, cost, special health needs

2. When selecting activities, what is important for creating a successful program?

Setting goals and the considerations above

3. What is cross training?

Exercise programs that involve all of the physical fitness components

4. What are the recommendations for maintaining a fitness program?

Make a commitment and develop ways to monitor goals

5. What purpose does an activity log serve?
It shows improvement and gives motivation

6. What considerations should be made for a sedentary individual initiating a fitness
program with respect to the training intensity?

Don’t start to hard, injury and motivation loss will occur

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7. How may interval training be used to improve cardiorespiratory fitness?

Increase frequency, time, training, and intensity

8. What advantage does interval training have for someone initiating a fitness
program?
It allows improvement rather than maintenance

9. What is the relationship between walking speed and calories burned per minute
during an exercise session?
Intensity increase= more calories burned

10. What equipment requirements are there for walking?
Good shoes

11. How does the total walking distance differ for beginners and advanced walking?
Beginners will walk less

12. What equipment is essential for cycling safety and comfort?
A helmet, reflectors, a good seat, good shoes, and possible pads

13. What advantage does swimming offer for someone whom is obese or has joint
problems?
It decreases joint injury and joint soreness

14. What adjustments to a person's target heart rate should be made for a swimming
program?
It should be decreased

15. What are some realistic rewards for reaching your goal?
A night out with friends, a movie, etc

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CHAPTER 8 Nutrition

Nutrition science of food and its use in health

Essential nutrients: susbtances the body needs for day to day, that it can’t make on its
own

Digestion: process of breaking down food so the body can absorb it

Kilocalorie (kcalorie):measure of energy content in food

Calorie:a kilocalorie

Protein: a compound made of amino acids that contain C, H, O, and N

Amino acids: building blocks of protein

Legumeshigh fiber veggies

Monounsaturated fat: single lined fats

Polyunsaturated fat: multilinked amino acid fats

Hydrogenation: hydrogen is added to unsaturated fat

Trans fatty acid: fat produced through hydrogenation

Cholesterol: waxy substance found in blood and cells

Low-density lipoprotein (LDL): blood fat that transports cholesterol to organs and tissue

High-density lipoprotein (HDL): blood fat that transports cholesterol out of arteries

Omega-3 fatty acids: polyunsaturated fats found in fish, good for the heart

Carbohydrate: an essential nutrient; sugars

Glucosea simple sugar needed by the body

Glycogen: animal starch stored in the liver and muscles

Whole grain: the entire edible part of grain

Glycemic index: measure of how a food affects blood glugose

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Dietary fiber: non digestible carbs and lignin

Soluble fiber: fiber that dissolves in water

Insoluble fiber: fiber that does not break down in water

Diverticulitis:

Vitamins: organic chemicals that promote and regulate chemical reactions

Antioxidant: a chemical in the body that prevents the destruction caused by free radicals
in the body

Minerals :inorganic compounds in the body that regulate body tissue and growth

Anemia: deficiency in the oxygen carrying red blood cells

Osteoporosis: condition where bones become thin and brittle

Free radical: an electron seeking component that reacts with fat and dna, damaging cell
membranes and mutates cells.

Phytochemicals: a substance found in plants that helps prevent chronic disease like
heart disease

Cruciferous vegetables: vegetable that belong to the cabbage family, such as cabbage
and broccoli

Dietary Reference Intakes (DRIs): an umbrella term for four nutrient standards: AI, EAR,
RDA, and UL

Food guide pyramid: a categorization of recommended food groups

Dietary Guidelines for Americans: general principles oof good nutrition intended to help
prevent diet diseases

Recommended Dietary Allowances (RDAs): The amount of given food groups
recommended for good health

Daily values: a simple version of the RDA’s used on food labels; also included are
values for nutrients with no established RDA

Vegan: a vegetarian that doesn’t eat animal products

Lacto-vegetarian vegetarian that eats milk and cheese

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Lacto-ovo-vegetarian: vegetarian that eats egg and milk

Partial, semi vegetarian, or pesco-vegetarian: a vegetarian that occasionally eats meat,
poultry, egg, milk

Pathogen: microorganism that causes disease

Food irradiation: the use of gamma rays, x-rays and high voltage to kill microbes and
extend shelf life

Organic: food grown without the use of pesticides and growth hormones

Study Questions

1. What impact does diet have on chronic disease?
It directly correlates to chronic disease, poor diets high in fat lead to chronic disease

2. What are the essential nutrients?
Substances needed by the body that it does not produce

3. What is the major function of protein and what are the major food sources for this
nutrient?
It is the building block of tissue, meat, beans, poultry, fish, etc

4. What is the major function of fats and what are the major food sources for this
nutrient? They are essential for organ function and many of the bodies regular
processes. Meat, vegetable oils, milks, etc

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5. What is the major function of carbohydrates and what are the major food sources
for this nutrient?

They are used for the production of glucose and cell ATP
High grain foods, fruits, vegetables

6. What is the health benefit of dietary fiber, and what are the best food sources for
this nutrient?
Improved digestion as well as skin health, whole grain, leafy vegetables

7. How much fiber should you get daily?
14 grams

8. What is Glycemic index and how can you use Glycemic index to control your
blood sugar?

How much glucose is in your system, it allows you to avoid foods that contain to much
glucose for a healthy body

9. What is the major function of vitamins and what are the major food sources for
this nutrient?
They aid chemical reactions. Fruits, veggies, grains

10. What is the major function of minerals and what are the major food sources for
this nutrient?
They aid chemical reactions. Fruits and veggies as well as grains

11. What is the major function of water and what are the major sources for this
nutrient?
Metabolic rate control digestion and chem reactions, water

12. What is the normal route that foods take during the digestive process and why is
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digestion necessary?

Down the esophagus, to stomach, through the intestines, where food is absorbed.

13. What is a calorie and what is the function of caloric energy?
It allows for metabolic energy

14. How much energy does each of the six nutrients provide?

none

15. What does "high-quality" or "complete" protein mean?
They supply all of the essential amino acids

16. How are fats categorized?
Low-density, HDL, Trans fat, saturated, unsaturated

17. What does the process of hydrogenation do to liquid oils, and what is the health
consequence?
They don’t break down in the body properly

18. What is the health consequence of limiting fats in the diet?

The body cannot properly dissolve some vitamins and nutrients

19. How does fiber in the diet contribute to disease prevention, and how does the
difference in fiber relate to different lifestyle diseases?
It allows the body to better digest food, those on the go I.e. college students often don’t
eat fiber

20. What foods are highest in fiber?

Whole grains

21. How does the body gain and lose water?
Digestion and metabolic rates
ingestion
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22. What is the difference between water- and fat-soluble vitamins, and do
they have different sources?

One is dissolved in water the other in fat; yes

23. If your diet is deficit in vitamins and minerals, should you take supplements?
When might supplements be needed?
Yes, they supply the body with the needed materials

24. What are the Recommended Daily Allowances (RDAs)?
The recommended daily vitamins

25. What are the eight general guidelines for Americans concerning their diet?
Adequate nutrients within calorie needs
Weight management
Physical activity
Avoid excess alcohol
Keep foods safe to eat
Control body weight
Choose fats wisely
Choose low salt foods

26. How does the typical American diet differ from what is recommended?

To much salt, fat, and portion size

27. What dietary concerns should a person considering vegetarianism have?

Protein consumption

28. How should a person assess and modify their diet?

They should evaluate problem areas and realistically work to change them

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Chapter 9 Weight Management

Overweight: body weight over recommended weight

Obesity: extremely overweight

Resting metabolic rate (RMR): resting calorie consumption

Binge eating: pattern of eating in which normal consumption is interrupted by high
consumption rates

Self-talk: talking ones self out of an unhealthy behavior

Body image: ones perception of ones own body

Muscle dysmorphia: an unhealthy predisposition with muscle growth

Eating disorder: a severely unhealthy eating habit

Anorexia nervosa: a condition where people do not eat enough to maintain proper body
weight

Bulimia nervosa: a condition in which people binge eat and then throw up the food

Purging :the use of vomiting to control diet

Binge-eating disorder: n eating disorder in which binge eating is frequent and a lack of
control exists

Study Questions

1. What percentage of adults is predicted to be overweight in 25 years?
75%

2. Why do most people fail to manage their body weight?
Poor body image

3. What are some of the health risks of obesity?
Increased heart risk, diabetes

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What is the estimated annual cost of obesity-related health problems in the U.S.?
$75 billion

5. What are some factors that contribute to excess body fat?
High fat diet, lack of exercise

6. What contribution does genetics play in obesity?
Some individuals are predisposed to being overweight

7. What are the components of metabolism?
How quickly the body burns calories

8. How much of a role do hormones play in body fat accumulation?
Hormones determine where and when fat will be stored

9. Is weight cycling or yo-yo dieting dangerous?
Yes, it cause severe damage to the organs

10. How much of a factor is overeating for overweight individuals in weight gain?
It plays a huge role

11. What has happened to physical activity levels for the average adult?
It has decreased

12. How has the American lifestyle changed since the turn of the century, and has
this change had an impact on your metabolic rate?
We live more sedentary lives and eat more fat foods, yes

13. What link has been shown between eating style and obesity?
The diet and amount one eats contributes to obesity

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14. What dietary concerns are evident relative to portion sizes and effective
long-term weight loss?

The body cannot metabolize the food fast enough to control weight gain

16. How can dietary fat impact weight management?
Dietary fat can aid in controlling how the fat is accumulated as well as digested
17. What role does carbohydrate play in weight management and a healthy diet?
It is essential in muscle energy as well as metabolic rate as such it is essential in
controlling weight management

18. What role does physical activity play in weight control?
Physical activity allows the body to control calorie metabolic rates and lose weight

19. What recommendations are usually made concerning exercise and weight
management?
Exercise more eat healthier

20. Does how you think about yourself impact weight control?
Yes, low self esteem often leads to obesity

21. What are some potentially dangerous practices concerning fad diets and diet
aids? They fail and people give up on diets in general

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CHAPTER 10 STRESS

Stressor: a condition that makes a physical or emotional response

Stress response: reactions to a stressor

Stress: responses to stimuli that disrupts an individuals homeostasis

Autonomic nervous system: nervous system that controls basic body processes

Parasympathetic division: nervous system that restores energy supplies

Sympathetic division: supplies that reacts to danger or other challenges

Norepinephrine: a neurotransmitter released by the nervous system onto specific tissue
to increase their function in the face of a difficulty

Endocrine system: secretes hormones into the blood system to influence bodily function

Hormone: a chemical messenger produced in the body to regulate body activity

Cortisol: a steroid hormone secreted by the adrenal gland

Epinephrine:a hormone that controls organ function

Norepinephrine: a hormone that causes arousal and awareness

Endorphins: feel good chemical usually released after exercise, controls pain

Fight-or-flight reaction: the reaction to stress that involves either the body preparing to
fight or run

Homeostasis: a state of stability

Somatic nervous system: part of nervous system that controls motor function

General adaptation syndrome (GAS): alarm, resistance, and exhaustion

Eustress: stress from a pleasant stressor

Distress: stress from an unpleasant stressor

Psychoneuroimmunology (PNI): study of interactions among the nervous, endocrine,
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and immune systems

Burnout: overload of stress

Relaxation response: a feeling or warmth and quiet mental alertness

Depression: an overwhelm ing feeling of sadness.

Study Questions

What is stress and what causes stress?
The bodies response to a challenge

What occurs during the general adaptation syndrome?
People become accustomed to a given stress

How does exposure to low-grade, long-term stress exhaust the human body?
It establishes the body at a given level of stress and begins to wear upon an individual

What are some coping skills that a person may use to alleviate anxiety during a
stressful situation?

Deep breaths, music, visualization

What are some things you enjoy that others may find stressful?

Political debates

What are some effective and ineffective behavioral responses to stressful situations?

Effective Ineffective

Deep breaths anger
Music fear
Calming down combining stressor
exercise

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What are the different personality types and how these personality types tend to
influence our response to stressful situations?

ABC, it helps to determine how an individual responds to stress.
A= anger
B= calm
c=depression

How does our gender influence our response to stressful situations?

Men are more likely to respond with anger

Do past experiences influence our stress responses?

yes

What are common symptoms of “Excess Stress”?
Physical Responses Emotional Responses Behavioral Responses
Exhaustion depression, anger, lack of organization,
Anger
withdrawal

What is the short and long-term health problems associated with “Allostatic Load”
(excess stress)?

Short term= exhaustion, negative behavior, relationship damage, etc
Long= high blood pressure, heart risk, etc

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What is PNI?
Self assessed stress levels

How is the stress response related to cardiovascular disease?

It relates to blood pressure

What influence do “Major Life Changes” have on our health?

It aids in controlling stressors

What effect do daily hassles have on our health?'

They create unnecessary stressors

What are some common stressors for college students?

College homework, friends, family, relationships, work

What is “burnout” and what are some useful techniques you can use to cope with this?

Overload of stress, decreasing the number of stressors re-organizing and planning
activities, time management exercise, nutrition, sleep

How does social support affect the stress response?
It decreases it

What are some counterproductive strategies for coping with stress?

Anger, rushing, procrastinating cramming

How is exercise an effective coping mechanism?’
It releases endorphins and helps clear the mind of stressors, it works as an escape

35


How can diet be used to cope with stress? Strategies?

Some diets encourage over stimulation such as caffeine, good diets enhance feelings of
control

How does sleep impact stress? Is fatigue a problem for most people? You?

Fatigue exhausts you and creates more stress and irritability, yes, yes

Does social support assist with your coping skills?
yes

What is the health impact of not having a good social support network?

A lack of venting builds stress

How can communication skills be used to improve your stress response?

It allows you to vent your stress and express reasons for stress

How does spirituality influence your stress response?

It allows one to look at the bigger picture

How important is time management for dealing with stressors in our life?

Very important, it greatly reduces stress if used properly

What are some time management coping strategies for dealing with stress?
don’t procrastinate, stay organized, delagate responsibility, avoid time sinks

What are self-talk issues related to stress?
Talking yourself through a problem and finding a good plan of action in dealing with
them

36


How does “Progressive Relaxation” work to reduce the stress response?
It addresses muscle tension and alleviates the tension created

Can visualization be used to enhance performance?
Yes it allows one to see the ultimate goal and how to do so

Is deep breathing useful in reducing the stress response?
Yes it decreases tension

Can music be used to reduce stress?
Yes, music can be soothing

How is “Biofeedback” used to cope with stress?
Allows one to become more aware of ones level of psychological arousal

How does hypnosis work to cope with stress?

It aids in identifying stressors and compressed problems

Does massage work to improve academic performance?
Yes, it decreases muscle tension

What are some options that you have outside of the self-help strategies discuss in the
book?

I spend time with friends and family and make time for myself to relax

What is something you can do to reduce your stress level right now in five minutes?
Talk to my girlfriend

37


CHAPTER 11 Cardiovascular Health
Cardiovascular disease (CVD)= diseases of the heart and blood vessels

High-density lipoproteins (HDL)= lipoprotein that has little cholesterol

Low-density lipoproteins (LDL)= )= lipoprotein that has lots of cholesterol

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

Environmental tobacco smoke (ETS)=second hand smoke

Hypertension= high blood pressure

Atherosclerosisartery walls are thick and irregular because of plaque

Lipoproteins= proteins that carry fats and cholesterol

Glycemic index (GI)= How much glucose is in your system, it allows you to avoid foods
that contain to much glucose for a healthy body

Plaque=a deposit of fatty substance on the artery walls

Coronary heart disease (CHD)= heart disease cause by plaque

Heart attack= damage or death to heart muscle resulting from failure by the arteries t
deliver blood to the heart

Angina pectoris= a condition where the heart does not receive enough blood

Arrhythmia= a change in normal heart beat

Sudden cardiac death= sudden death of heart muscles

Stroke= a condition caused when plaque prevents the heart from delivering blood to the
brain

Congestive heart failure: blood backs up into the veins causing fluid to build up in the
lungs

38


Study Questions

How much control does an individual have over their CVD risk?

People can control their diet and exercise, thus greaty decreasing the risk

What are the major risk factors for CVD that can be modified?
Obesity, alcohol and drugs, triglyceride levels, fat intake

What are the Cholesterol guidelines?
The recommended amount of cholesterol consumed daily

What are the contributing risk factors for CVD that can be modified?
Obesity, alcohol and drugs, triglyceride levels, fat intake

What are the risk factors that cannot be modified?

Age, heredity, gender, ethnicity

At what age is your greatest risk of a new or recurrent heart attack?

65

What are some possible risk factors for CVD that are being identified?
Obesity, aging., heredity, weight displacement, ethnicity, alcohol, drugs

What is considered high blood pressure?
130/85

What causes hypertension?
Heart blockage, lack of blood reaching the heart, high stress

How does hypertension affect heart health?
It damages artery walls
39


What is atherosclerosis?

Artery walls become thick with plaque

Should symptoms of a heart attack be ignored, and treated as something that will pass?

no

What is something that almost everyone has in their home to treat the symptoms of a
heart attack if immediate medical care is not available?

aspirin

How does a stroke differ from an MI?
Cant find look up later

What are some things that you can do more of to reduce your risk of cardiovascular
disease?
Exercise more, eat less fatty foods, control blood pressure

What are some things that you should do less of to reduce your risk of cardiovascular
disease?
I need to eat less fast food

40


Why should you decrease your dietary fat intake?
Eat less fast food

What does a diet high in fiber do to reduce your CVD risk?
It better digests foods and controls cholesterol

Is alcohol beneficial to your heart health?
yes

What is healthy about alcohol, and when does alcohol become a health risk?
It can alleviate stress if not abused, when its abused

What is DASH?
1.exercise regularly
2.avoid tobacco
3.manage blood pressure
4.know cholesterol levels
5.handle stress
6.eat right
7.keep foods safe
8.

Is regular exercise beneficial to heart health?
yes

What influence does tobacco use have on heart disease?
It decreases oxygen to the heart and increases blood pressure

What are some things you can do today to reduce your CVD risk?
Exercise more, eat less fast food

What are some Therapeutic Lifestyle Changes you can make to reduce your
cholesterol? eat less fast food

41


CHAPTER 12 Cancer

Cancer: abnormal cell growth

Malignant tumor: cancer that spreads

Benign tumor: a tumor that is not cancerous

Lymphatic system: system of vessels that returns fluid and protein to the circulatory
system

Metastasis: spread of cancer cells

Carcinogen: substances that cause cancer

Mammogram: a low dose x-ray of the breast used to check for cancer

Ultrasonography: ultrasound is used to create an image of inside the body

Biopsy: removal and examination of tissue

PSA blood test: a test used to determine prostate cancer based on blood level antigens

Pap test:a scraping of cervical cells to check for cancer

Ultraviolet (UV) radiation: light emitted by the sun

Basal cell carcinoma: cancer in the deepest layer of skin

Squamous cell carcinoma cancer on the surface area of skin

Melanoma: skin tumor that comes from pigment cells

Chromosomes: threadlike bodies in a cell nucleus contain DNA

DNA: chemical substance that contains genetic information

Gene:basic unit of heredity

Oncogene: a gene that turns normal cells into cancer cells

Carotenoids:: the livers process of turning yellow and red plants pigments into vitamin
A.

Antioxidant: chemical processes that prevent free radicals
42


Free radicals: an electron seeking component that reacts with fat and dna, damaging
cell membranes and mutates cells

Phytochemicals: a naturally occurring chemical found in plants that helps reduce cancer
rates and heart disease

Study Questions
What is cancer?
Abnormal cell growth

Is all cancer malignant?
no

What are the leading risk factors for cancer?
Tobacco use, dietary factors, obesity

How many people in the United States will be affected by cancer?
1.5 million a year

What is thought to be the link to the rise in lung cancer in women?
Tobacco use

What is the chief risk factor for lung cancer?
Tobacco use

How much does family history or genetics impact colon cancer?
It has a substantial impact

What lifestyle choices adversely impact colon caner?

Obesity and high saturated fat diets

What lifestyle choices have a positive impact on colon cancer?

High fiber diets and exercise, as well as high veggie and fruit diets

43


How many women will develop breast cancer?
192,370 a year

Why is breast cancer called a "disease of civilization"?
Couldn’t find the answer

What is the three-part program for early detection in breast cancer as recommended by
the American Cancer Society?
Mammograms, clinical breast exams, self breast exam

How common is prostate cancer in men and what are the risk factors for this type of
cancer?192,680. Heredity, age, poor diet

How does age affect the incidence of uterine and cervical cancer?
It increases as age does most specially after 65

What preventative steps can women make to reduce the likelihood that they will face
cervical cancer?

Get vaccinated for HPV

What precautions should a person take to decrease their risk of skin cancer?

Wear sunscreen, don’t tan in beds

What signs should a person look for when assessing a mole and possible cancerous
changes?
Does it differ in color uniformity, does it have irregular edges, does
it grow in size

What is the primary risk factor for oral cancers and what role does alcohol play in the
incidence of these cancers?
It is difficult to cure and alcohol use increases the risk of oral cancer

What influence does genetics have on cancer and how does genetics compare to
environmental hazards in terms of cancer risk?
44


Genetics plays an important role, however environmental factors are far more
dangerous

What role do cancer promoters play in the cancer puzzle?

I couldn’t find this answer

What dietary concerns are evident for cancer risk?
Diets high in saturated fat as well as low in fiber. Same with diets high in red meats.

What role does alcohol play in cancer risk?
Alcohol use increases oral cancer risks by 15 times

How does dietary fiber impact cancer risk?
It greatly decreases the chance of cancer

Do eating fruits and vegetables reduce your cancer risk? Why?

Yes, many fruits and vegetables aid in controlling free-radicals as such cancer risk
decreases

What are some helpful strategies to increase our fruit and vegetable consumption and
hopefully reduce our cancer risk?

Buy more, eat more, incorporate them into more meals

What impact does exercise and body fatness play in cancer risk?
Exercise decreases cancer risk, whereas body fat levels increase the risk

45


How do ingested chemicals that are used to preserve foods increase our risk of cancer?
They often contain chemicles that damage cell structure and encourage cell
mutations

Are environmental chemicals and our exposure to them responsible for a majority of
cancer cases?

No, but they greatly increase the risk

What are some common forms of radiation that we should avoid if possible?

U.V., X-rays, microwaves

Can bacteria and viruses contribute to cancer risk?

yes

What are five steps you can do to lower your risk of developing cancer?
1.exercise more

2.avoid U.V rays

3.eat less fatty foods

4.eat more fruits and vegetables

5.stay tobacco free

What are the seven warning signs of cancer?
CHANGES IN BLADDER OR BOWEL MOVEMENT
SORE DOES NOT HEAL
UNUSUAL BLEEDING OR DISCHARGE
LUMP IN BREAST
DIFFICULTY SWALLOWING
CHANGES IN WORT OR MOLE
HOARSENESS
46


What are some positive steps your authors suggest you can do today?
Exercise more, eat a better diet, avoid tobacco, avoid alcohol abuse, avoid fried foods

What are the screening guidelines for early detection of cancer in asymptomatic
(healthy) people?
Site Recommendation
Breast Self screenings, mammogram, clinical exams

Colon/Rectum Watch for bowel changes or bleeding

Prostate Prostate exams, DRE

Uterus Pelvic exam

Cancer-related Clinical exams and blood tests
check-up

When should testicular self-examination (TSE) be conducted, and by whom?

After a warm shower or bath , the individual

When should breast self-examination (BSE) be conducted, and by whom?

47


When breasts are not swollen, by the individual

48


CHAPTER 13 Substance Use and Abuse

Drug: a chemical intended to affect the functions of the body

Psychoactive drug: drugs that affect the consciousness

Intoxication: state of being affected by a chemical

Addictive behavior: behaviors if addiction that have gotten out of control

Substance abuse: a maladaptive pattern of using a substance that persists despite
adverse social, medical, consequences.

Physical dependence: Tolerance and withdrawal associated with a drug

Substance dependence: the reliance upon a given drug, without the ability for the
abuser to control addiction or function without experiencing withdrawal

Tolerance: lower sensitivity to a drug

Withdrawal: physical and mental symptoms if a drug is interrupted.

Ethyl alcohol: the intoxicating element in fermented liquid

Blood alcohol concentration (BAC):The amount of alcohol in the blood system

Cirrhosis of the liver: liver is damaged by toxins or infection

Fetal alcohol syndrome (FAS)birth defect caused by excessive alcohol use during
pregnancy; associated with facial deformities, mental impureness, and heart defects

Alcohol abuse: the use of alcohol that causes physical damage, impairs function, and
results in negative behavior

Alcohol dependence: the inability to function due to alcohol abuse

Alcoholism: a characteristic of excessive compulsive drinking

Binge drinking: periodic drinking to the point of severe intoxication

DTs (delirium tremens): state of confusion brought about as an alcoholic is given
reduced alcohol intake

Nicotine: a poisonous addictive substance found in tobacco

49


Environmental tobacco smoke (ETS): second hand smoke

Mainstream smoke: smoke inhaled and exhaled by a smoker

Side stream smoke: smoke brought about by the end of a cigarette

Ectopic pregnancy: pregnancy that occurs in the fallopian tube

Study Questions

1. What is considered a drug? Any chemical that changes the structure of the body

2. What is addiction? Dependency on a drug

3. What are some examples of addictive behaviors?
Withdrawal from normal activities, compulsive behavior, failure to uphold responsibility

4. Why do people use drugs?

To escape from stress, social judgment, etc

5. What are some warning signs of drug dependency?

Tolerance, withdrawal, large amounts of the drug taken, desire to cut down on use,

6. What are alternatives to drugs?
Exercise, social participation, natural highs

7. What risks are involved in using drugs during college?
Failing classes, illegal activity, failure in responsibility, loss of friends

50


8. What affect does ethyl alcohol have on the human body?

It enters the metabolism and suppresses pain receptors throughout the body. It also
induces relaxation

9. What are the health consequences of alcohol abuse?
Liver damage, brain damage, organ poisoning

10. What is considered alcohol abuse?

A reliance or dependency on alcohol, drinking more than 2 beers a day for men, 1 for
women

11. How can binge drinking impact your life as a college student?

Failing classes, illegal activity, failure in responsibility, loss of friends

11. What can a person do to drink responsibly?

Find a DD, limit access and amounts drank, do it legaly

12. To whom is tobacco hazardous?

Everyone in contact with the smoke

13. How addicting is nicotine?
Very addictive

14. What are the health hazards of tobacco use?
It increases lung cancer as well as other cancer risks, heart disease, decreases oxygen
availability

15. What bodily changes occur when a person quits smoking?
51


Increased lung function, blood pressure drops, circulation improves, pulse rates drop

16. What are the health consequences of environmental tobacco smoke?

The same as actual use

17. What options are available for someone that desires quitting tobacco?

Patches, cold turkey, counseling, peer support

18. What are some things you can do today to take charge of your life and sever
your dependence on nicotine?

I don’t have a dependency, so it does not apply

52


CHAPTER 14 Sexually Transmitted Diseases

Acquired immunodeficiency syndrome (AIDS): a fatal incurable STD

Sexually transmitted disease (STD): a diease incurred through sexual contact
HIV infection

Human immunodeficiency virus (HIV) Virus that causes HIV and AIDS

CD4 T cell: the primary white blood cell target suppressed by AIDS

Hemophilia: a disease where the blood doesn’t clot

HIV-positive: someone infected with IIV

Chlamydia: an STD transmitted by Chlaymdia trachomatis

Gonorrhea: Neisseria gonorrhoeae

Pelvic inflammatory disease (PID): an infectious disease that has infected the vagina,
cervics, uteris, and pelvic cavity

Laparoscopya method for examining the internal organs using a small tube and light

Genital warts: std with growth on the genitaks

Human papillomavirus (HPV): std that causes genital warts

Genital herpes: infection caused by the herpes simplex virus

Hepatitis: inflammation if the liver caused by drugs, infection, or toxins often caused
through STD’s

Jaundice: A symptom of hepatitis associated with hepatitis, yellowing of gums and many
skin membranes

Syphilis: std caused by Treponema pallodum

Chancre: sore caused by syphilis

53


Study Questions

1. Why have STDs increased over the last few years?

People have increased the rate of unprotected sex

2. Why is HIV such a challenge to health officials and the public?
It often goes unnoticed for years

3. How is HIV transmitted?
Sexually, through blood to blood contact

4. What can a person do to protect himself or herself from HIV?
Use condoms

5. What physical symptoms are associated with HIV?
Prolonged illness, flu like symptoms, swollen lymph nodes

6. What are the treatment options for someone with HIV?
Its incurable

7. Who is at greatest risk for HIV?
Heterosexuals

8. How prevalent is Chlamydia, and why is it so harmful?
1 million new cases a year, it can caused infertility

9. What are the signs of Chlamydia?
Painful urination and discharge from penis, pain or bleeding during sex

10. How is Chlamydia diagnosed and treated?

A lab exam of the fluid from the genitals, antibiotics such as Doxycycline

11. Who is at greatest risk for gonorrhea?
54


15-24 year olds

12. What are the physical signs of gonorrhea?
Yellowish discharge, painful urination

13. How is gonorrhea diagnosed and treated?
Gram stain, samples of urine.
Cephalosporins used

14. What is the relationship between gonorrhea, Chlamydia, and PID?

They are bacterial

15. What is PID?
Pelvic inflammatory disease

16. What are the symptoms of PID?

Pelvis scaring, abdominal pain, nausea, vomiting

17. What impact does PID have on fertility?
It can cause infertility

18. How is PID diagnosed and treated?
Laparoscopy can be used as well as visual exams.
Antibiotics are used

19. What is HPV?
Human Pamplona virus

20. What are the symptoms of HPV?

Genital warts

21. How is HPV diagnosed and treated?
Appearance of the legions
55


Freeze/burn off, no cure

56


What is Genital Herpes?

An std associated with skin lesions

23. What are the symptoms of Genital Herpes?

Painful skin lesions

24. How is Genital Herpes diagnosed and treated
Sample of fluid from the warts are tested,
No cure drugs can be taken to control outbreaks, antiviral drugs

25. What is hepatitis?

inflammation if the liver caused by drugs, infection, or toxins often caused through
STD’s

26. What are the physical signs of hepatitis?

Nausea, flu like symptoms, dark colored urine

27. How is hepatitis diagnosed and treated?
Blood tests, no cure but vaccines exist

28. What is Syphilis?

std caused by Treponema pallodum

29. What are the signs and symptoms of syphilis?

Chancre occurs early on, and then a mild flu like symptoms, skin rash, then later
symptoms include blindness, mental dementia, organ failure

30. How is syphilis diagnosed and treated?

Examination of infected tissue and blood tests, antibiotics

31. What are the three different stages of syphilis?
1st= chancre
57


2nd= flu like symptoms, skin rash
3rd or late= dementia, organ damage, blindness, death

58

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