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health psych: sleep and physical activity

Terms in this set (12)

define sleep and identify the amount of sleep recommended for an adult
a biological state characterized by variations in certain physiological functions (brain wave activity, muscle tension, eye movement) - sleep is also a health behavior

adults should get 7-9 hours of sleep a night

poor sleep is associated with:
- increased body weight and higher body fat
- suppressed immune function
- insulin resistance (diabetes)
identify the 2 types of sleep and describe the 4 stages of sleep
the 2 types of sleep:
1. Non-rapid eye movement (NREM, 75%)
2. Rapid eye movement (REM)

the 4 stages of sleep:
1. NREM 1- "light sleep" between sleep and wakefulness; eyes move slowly; jerks; sensations of falling - 5%

2. NREM 2- eye movement sleeps; brain waves decrease - 45%

3. NREM 3- deep sleep; hard to wake up which is important for energy restoration, IMMUNE FUNCTIONS

4. REM- breathing becomes rapid; muscle paralyzed; dreams (3-5); important for memory consolidation; mood - 25%

N1->N2->N3->N2->REM
distinguish between different sleep disorders and their treatments; insomnia, narcolepsy, restless leg syndrome, and obstructive sleep apnea
insomnia: difficulty falling or staying asleep
treatments: medication (Ambien, Trazadone) and sleep hygiene

obstructive sleep apnea: disordered breathing while asleep
treatments: Continuous Positive Airway Pressure (CPAP)

narcolepsy: excessive uncontrollable daytime drowsiness and sudden attacks of sleep resulting in excessive sleeping, hallucinations, cataplexy
treatments: medication (stimulants/antidepressants)

restless leg syndrome: jittery with the leg
treatments: self-care (reduce caffeine, relaxation), therapies
describe sleep hygiene and provide examples
sleep hygiene are sleep health behaviors that improve your quality of sleep

examples:
- avoid caffeine before bed
- reduce alcohol consumption
- exercise
- establish consistent schedule and bedtime routine
- establish sleep-conducive environment (dark, quiet, etc.)
identify different theories of dreams
Sigmund Freud - we dream because we have a wish/fulfillment/repressed longing
id: instincts, ego: reality, and superego: morality

Carl Jung - believes we dream to solve problems

Activation-synthesis hypothesis (Hobson & McCarley) - random electrical brain injury impulses pull stored imagery.

- Activation = nerve cells in the pons fire spontaneously

- Synthesis = the cerebral cortex attempts to make sense of the random neural activity. It translates the signals into a story that people experience as a dream
define exercise
physical exercise is physical activity that is planned, repetitive, and purposeful

and physical activity is bodily movement produced by skeletal muscles that requires energy expenditure
distinguish between aerobic and anaerobic exercise
aerobic (cardio): light to moderate intensity exercise performed for an extended period of time and requires oxygen to produce energy

anaerobic: high intensity over shorter periods of time where energy is produced in the absence of oxygen
explain the psychical activity guidelines for adults
adults should do 150-300 minutes a week of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic exercise
define physical fitness and identify its components
physical fitness are a set of attributes relating to the ability to perform physical activity that includes; muscular strength, endurance, flexibility, and healthy body composition
describe the relationships between physical fitness and health outcomes
Good physical fitness in both men and women delays mortality by 2 years or more. Research has shown that physical fitness is an excellent predictor of life expectancy and quality of life - also may help prevent age associated diseases
identify benefits of different forms of exercise
health benefits of aerobic exercise:
- promotes growth of new neurons in the brain (neurogenesis)
- decreases resting heart rate and blood pressure
- improves regulation of blood sugar
- increases maximum oxygen consumption
- increases strength and efficiency of the heart
- decreases obesity
identify reasons people do not exercise as much as they should
- rise of technology
- not enough time
- lack of motivation
- may not have proper resources
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