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HS Health Rev.-Chapter 17 - Bones of the Skeletal System- Just bones, no features, Bones in the spinal column, Muscle System (HUMAN), Fahey: Fit & Well Chapter 4, Chapter #4 - Muscular Strength and Endurance - Anspaugh 8th Ed., Fahey: Fit & Well Chapter 4

Terms in this set (713)

Number of Cervical Vertebrae

Number of Thoracic Vertebrae

twelve

Lumbar Vertebrae

Number of Lumbar Vertebrae

-Supports weight of head and trunk
-Protects the spinal cord
-Allows spinal nerves to exit the spinal cord
-Provides site for muscle attachment
-Permits movement of head and trunk

Lordosis curve

Convex curve of the superior and inferior spine

Kyphosis curve

Concave curve of the spine in the thoracic area

Name the 5 regions of the vertebral column

Cervical -neck
Thoracic- heart area
Lumbar- lower back
Sacrum- between lower back and tailbone
Coccyx- tailbone

How many vertebrae does the cervical area have?

7 vertebrae

How many vertebrae does the thoracic area have?

12 vertebrae

How many vertebrae does the lumbar area have?

5 vertebrae

How many segments does the sacrum area have?

1 bone with 5 segments

How many segments does the coccyx area have?

1 bone with 4 segments

aka: atlas; first cervical vertebra

What is the vertebral arch made of

Lamina
Pedicle

What section of vertebra have the largest bodies?

The lumbar vertebrae

Anterior sacral foramina

Holes in the sacrum bone towards the front that allow for nerves to pass

Posterior sacral foramina

Holes in the sacrum bone towards the back that allow for nerves to pass

Coccyx

Tailbone, inferior to the sacrum

axis; 2nd cervical vertebra

Flexor Digitorum Longus

Tibialis Anterior

Extensor Digitorum Longus

Meniscus in a knee joint

joint capsule

Elastin

fibers in connective tissue that allow stretch

Ligament

connective tissue attaching two bones or cartilages, or holding together joint

Tendon

cordlike structure holding muscle to bone, elastic

Muscle Fiber

A single muscle cell, usually classified according strength, speed of contraction, and energy source.

Myofibrils

Microscopic protein structures that make up muscle fibers.

Nucleus

A cell structure containing DNA ad genes that direct the production of proteins; plural, nuclei. A muscle cell contains many of these.

Hypertrophy

An increase of the size of muscle fibers, usually stimulated by muscular overload, as occurs during strength training.

Atrophy

Decrease in muscle size, usually a result of inactivity.

Hyperplasia

An increase in the number of muscle fibers. Is not thought to play a significant role in determining muscle size.

Slow-Twitch Muscle Fibers

Red muscle fibers that are fatigue resistant but have a slow contraction speed and a lower capacity for tension; usually recruited for endurance activities.

Fast-Twitch Muscle Fibers

White muscle fibers that contract rapid and forcefully but fatigue quickly; usually recruited for actions requiring strength, power or speed.

Power

The ability to exert force rapidly.

Motor Unit

A motor nerve (one that initiates movement) connected to one or more muscle fibers.

Muscle Learning

The improvement in the body's ability to recruit motor units, brought about through strength training

Repetition maximum (RM)

the maximum amount of resistance that can be moved a specified number of times. 1-RM is the maximum amount of weight that can be lifted one time; 5-RM is the maximum amount of weight that can be lifted five times

repetitions

the number of times an exercise is performed during one set

tendon

a tough band of fibrous tissue that connects a muscle to a bone or other body part and transmits the force exerted by the muscle

ligament

a tough band of tissue that connects the end of bones to other bones or support organs in place

cartilage

tough, resilient tissue that acts as a cushion between the bones in a joint

testosterone

the principal male hormone, responsible for the development of secondary sex characteristics and important in increasing muscle size

Static (isometric) Exercise

Exercise causing a muscle contraction without a change in the muscles length or a joints angle. Done without movement. They are most useful when recovering from an injury or surgery or when one needs to overcome weak points in a range of motion.

Dynamic (Isotonic) Exercise

Exercise causing a muscle contraction and a change in the muscles length. (Free weights and body weight)

Concentric Muscle Contraction

A dynamic contraction in which the muscle gets shorter as it contracts; also called a miometric contraction

Eccentric Muscle Contraction

Dynamic contraction where muscle lengthens as it contracts; also called pliometric contraction. Example: flexing your bicep, your tricep is eccentric

Constant Resistance Exercise

a type of dynamic exercise that uses a constant load throughout a joints full range of motion

Variable Resistance Exercise

a type of dynamic exercise that uses a changing load, providing a maximum load at the strongest point in the affected joints range of motion

Eccentric (plyometric) loading

Loading the muscle while it is lengthening; sometimes called negatives.

Plyometrics

Rapid stretching of a muscle group that is undergoing eccentric stress (the muscle is exerting force while it lengthens), followed by a rapid concentric contraction

Speed Loading

Moving the weight as rapidly as possible in attempt to approach the speeds used in movements such as throwing a softball or sprinting

Kettlebell

A large iron weight with a connected handle. Use for ballistic weight training exercises such as swings and one arm snatches

Isokinetic Exercise

A type of dynamic exercise that provides variable resistance to a movement, so the movement occurs at a constant speed no matter how much effort is exerted.

Set

A group of repetitions followed by a rest period.

A strength training program should include

At least one set of 8-12 repetitions (enough to cause fatigue) of 8-10 exercises at least two non consecutive days a week.

Sarcomeres

Myofibrils are made up of still smaller units called

Strength training helps prevent and manage both cardiovascular disease and diabetes by doing the following:

-Improving glucose metabolism
-Increasing maximum oxygen consumption
-Reducing Blood Pressure
-Lowering HDL cholesterol and reducing LDL Cholesterol
-Improving blood vessel health

Sarcopenia

loss of muscle mass that generally occurs after the age of 30

Testosterone in men is how much higher than women?

5-10 Times higher

anaerobic exercise

intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen

Anaerobic

Process that does not require oxygen

concentric contraction

shortening of muscle

eccentric contraction

muscle lengthens as it maintains tension

ergogenic aids

Supplements used to benefit athletic performance or exercise.

performance-enhancing drugs (PED)

Substances that can improve an athlete's performance in a particular sport or activity.

BCAA

branched chain amino acids

Conjugated Linoleic Acid (CLA)

Uses: Weight loss drug or added to weight loss drugs

Androstenedione

A chemical agent that aids the body in its production of testosterone

Stanazolol

anabolic steroid

anabolic steroids

A synthetic variant of the male hormone testosterone that mimics some of its effects.

Isokinetic Training

resistance training in which the rate of movement is kept constant through the range of motion; used in physical therapy and sports rehab and training.

isometric contraction

Muscle contracts but there is no movement, muscle stays the same length. Static exercise like a plank.

isotonic contraction

muscle shortens because muscle tension exceeds load
Traditional weight training, or exercises like push-ups.

sarcopenia

the loss of muscle mass, strength, and function that comes with aging

Sarcomere

contractile unit of a muscle fiber

Actin

thin filaments in a muscle cell

Myosin

A protein present in muscle fibers that aids in contraction and makes up the majority of muscle fiber. Thick and covered with heads or paddles.

motor unit

a motor neuron and all the muscle cells it stimulates

basal metabolic rate (BMR)

the rate at which the body burns energy when the organism is resting. Calories needed.

1 RM

the maximal weight that an individual can lift once during a dynamic resistance exercise

Osteoarthritis

inflammation of the bone and joint

Delayed muscle soreness

Muscle soreness that appears 24-48 hours after resistance training or eccentric exercise, caused by microtears in the muscle fibers.

hypertrophy

increase in muscle size

Atrophy of muscles

shriveled up with disuse

Hyperplasia

increase in number of muscle cells

Protein requirements

0.8g/kg

Order of exercises during resistance training

Work the large muscles before the small and compound exercises before the simple for optimum efficiency.

bone density and exercise

Exercise and weight training increases balance, coordination, and stress on the bones increases their density.

Muscles used in Pull up

Latissimus dorsi, biceps, posterior deltoids.

Muscles used in Squats

Gluteals, Quadriceps, Hamstrings

Glucose

A simple sugar that is an important source of energy. Used to create ATP

ATP (adenosine triphosphate)

main energy source that cells use for most of their work

Electrolytes in sports drinks act to:

Promote voluntary fluid ingestion, replace lost electrolytes needed for muscle contraction and glucose and water.

Creatine Supplementation

What does it do?
bulks up stores of creatine phosphate in muscles and boosts lean body mass.
Proposed benefits:
Increases maximal strength and power output
Risks / side effects?
~strain on the liver, abdominal cramps, water retention, bloating, diarrhea & weight gain
Who uses it?
Sprinters, weight lifters etc.

hGH (human growth hormone)

- produced by pituitary gland
-can increase muscle mass, skin thickness, CT, body length and weight and decreased body fat
-more difficult to detect in urine

Amphetamines

drugs that stimulate neural activity, causing speeded-up body functions and associated energy and mood changes

Caffeine and Sport

-restricted substance in olympics
-12ug/day is legal amount (5-6 cups of coffee)
-research says it improved performance

whey protein

a by-product of cheese production; often promoted as increasing muscle mass. Whey is the watery part of milk that separates from the curds.

Conjugated Linoleic Acid (CLA)

Uses: Weight loss
Other: may cause increase in insulin resistance

Androstenedione

A chemical agent that aids the body in its production of testosterone

Beta Blockers

decrease heart rate and dilate arteries by blocking beta receptors

EPO

erythropoietin; promotes growth of red blood cells and thus increased endurance

Calcium in muscle contraction

Begins the process of muscle contraction

Motor Unit

a motor neuron and all the muscle cells it stimulates

Muscle Fiber

A single muscle cell, usually classified according strength, speed of contraction, and energy source.

Myofibrils

Microscopic protein structures that make up muscle fibers.

Nucleus

A cell structure containing DNA ad genes that direct the production of proteins; plural, nuclei. A muscle cell contains many of these.

Hypertrophy

An increase of the size of muscle fibers, usually stimulated by muscular overload, as occurs during strength training.

Atrophy

Decrease in muscle size, usually a result of inactivity.

Hyperplasia

An increase in the number of muscle fibers. Is not thought to play a significant role in determining muscle size.

Slow-Twitch Muscle Fibers

Red muscle fibers that are fatigue resistant but have a slow contraction speed and a lower capacity for tension; usually recruited for endurance activities.

Fast-Twitch Muscle Fibers

White muscle fibers that contract rapid and forcefully but fatigue quickly; usually recruited for actions requiring strength, power or speed.

Power

The ability to exert force rapidly.

Motor Unit

A motor nerve (one that initiates movement) connected to one or more muscle fibers.

Muscle Learning

The improvement in the body's ability to recruit motor units, brought about through strength training

Repetition maximum (RM)

repetitions

the number of times an exercise is performed during one set

tendon

a tough band of fibrous tissue that connects a muscle to a bone or other body part and transmits the force exerted by the muscle

ligament

a tough band of tissue that connects the end of bones to other bones or support organs in place

cartilage

tough, resilient tissue that acts as a cushion between the bones in a joint

testosterone

the principal male hormone, responsible for the development of secondary sex characteristics and important in increasing muscle size

Static (isometric) Exercise

Dynamic (Isotonic) Exercise

Exercise causing a muscle contraction and a change in the muscles length. (Free weights and body weight)

Concentric Muscle Contraction

A dynamic contraction in which the muscle gets shorter as it contracts; also called a miometric contraction

Eccentric Muscle Contraction

Dynamic contraction where muscle lengthens as it contracts; also called pliometric contraction. Example: flexing your bicep, your tricep is eccentric

Constant Resistance Exercise

a type of dynamic exercise that uses a constant load throughout a joints full range of motion

Variable Resistance Exercise

a type of dynamic exercise that uses a changing load, providing a maximum load at the strongest point in the affected joints range of motion

Eccentric (plyometric) loading

Loading the muscle while it is lengthening; sometimes called negatives.

Plyometrics

Rapid stretching of a muscle group that is undergoing eccentric stress (the muscle is exerting force while it lengthens), followed by a rapid concentric contraction

Speed Loading

Moving the weight as rapidly as possible in attempt to approach the speeds used in movements such as throwing a softball or sprinting

Kettlebell

A large iron weight with a connected handle. Use for ballistic weight training exercises such as swings and one arm snatches

Isokinetic Exercise

A type of dynamic exercise that provides variable resistance to a movement, so the movement occurs at a constant speed no matter how much effort is exerted.

Spotter

a partner who can assist with the safe handling of weights and offer encouragement during a session

Set

A group of repetitions followed by a rest period.

A strength training program should include

At least one set of 8-12 repetitions (enough to cause fatigue) of 8-10 exercises at least two non consecutive days a week.

Muscles make up what percentage of your body weight?

40%

Enzymes

Catalysts for chemical reactions in living things

Sarcomeres

Myofibrils are made up of still smaller units called

Strength training helps prevent and manage both cardiovascular disease and diabetes by doing the following:

-Improving glucose metabolism
-Increasing maximum oxygen consumption
-Reducing Blood Pressure
-Lowering HDL cholesterol and reducing LDL Cholesterol
-Improving blood vessel health

Sarcopenia

loss of muscle mass that generally occurs after the age of 30

By age 75

25% of men and 75% of women cannot lift more than 1olbs overhead. While ages contributes to this muscle loss, inactivity is the main reason for this decrease.

Testosterone in men is how much higher than women?

5-10 Times higher

Vibration Training

Typically performed on a platforms that generates vertical sinusoidal vibrations that stimulate muscle contraction

Pilates

a training program that uses exercises designed to help strengthen the body's core by developing pelvic stability and abdominal control; exercises are coupled with focused breathing patterns

Power-based conditioning programs

Combines aerobics, weight training, gymnastics, and high intensity interval training. Crossfit

ability to perform aerobic exercises for a prolonged period of time

cardiorespiratory endurance

cardiorespiratory endurance promotes what and reduces risk of what

weight loss, CVD

widely considered to be the most important component of health-related physical fitness

cardiorespiratory endurance

most valid measure of cardiorespiratory fitness

vo2 max

maximal aerobic capacity

vo2 max

cardiovascular system consists of

heart and blood vessels

carry blood away from heart

arteries

carry blood from body tissues back to the heart

veins

thin-walled blood vessels that allow oxygen and nutrients to pass through to tissues, and waste products (C02) to pass back into the vascular system for processing

capillaries

controls breathing, consists of lungs and related muscles

respiratory system

exhale CO2 and waste products, inhale O2 some of which passes into alveoli and then to capillaries, send oxygen rich blood back to the heart

lungs

tiny air sacs

alveoli

fuel needed for muscle motion, derived from breakdown of food

energy

energy released from breakdown of food creates a compound called

ATP

stored in muscle and cells in small amounts

ATP

2 systems in muscle cells that produce ATP

anaerobic and aerobic

anaerobic or aerobic: provides energy for exercise that is short duration and intense, at the beginning of activity

anaerobic

anaerobic or aerobic: produced through glycolysis

anaerobic

anaerobic or aerobic: can only use carbs as energy source

anaerobic

anaerobic or aerobic: primary system for cardiorespiratory endurance

aerobic

anaerobic or aerobic: relies on oxygen for ATP production

aerobic

anaerobic or aerobic: can use fats, proteins, and carbs to produce ATP

aerobic

anaerobic or aerobic: supports prolonged exercise, with a shift from carbs to fats as primary energy source

aerobic

anaerobic or aerobic: most daily activities rely on this ATP production

aerobic

responses to exercise

HR increases, SV increases, arteries dilate, breathing rate increases

adaptations to exercise

resting HR decreases, maximum SV increases, vo2 max increases, respiratory muscle endurance improves, muscles' capacity to produce aerobic energy increases, adaptations lost if exercise is stopped

health benefits of cardiorespiratory endurance

lower risk of heart disease, reduced risk of type 2 diabetes, lower blood pressure, increased bone density, increased energy, improved well being and self esteem, easier weight control, better sleep

designing your aerobic exercise program should include

goals, warm up, workout, cool down

intensity includes

training threshold, THR, HRR, RPE

HRmax - Resting HR

heart rate reserve

calculate 50 to 85% of HRR and add RHR to obtain

THR

lasts roughly 2-4 weeks, start at a comfortable intensity level, increase duration or intensity gradually, be aware of body pains & rest as needed

initial conditioning phase

ranges from 12-40 weeks, progress is more rapid than in initial phase, increase duration and frequency first, then intensity

improvement phase

fitness goal has been achieved, continue exercise regularly but no need to increase duration, frequency, or intensity, key factor is intensity level

maintenance phase

cardiorespiratory fitness benefits include

lower disease risk, greater capacity for everyday tasks, and improved self esteem

(true/false) Arteries carry oxygen-rich blood away from the heart.

true

(true/false) Alveoli are tiny air sacs in the muscles that receive carbon dioxide and other wastes from oxygen-depleted blood and absorb oxygen from the air into the cells.

false

(true/false) Blood in the right side of the heart is full of oxygen

false

(true/false) Food is broken down into a form of energy called adenosine triphosphate.

true

(true/false) An activity can use only one energy system, either anaerobic or aerobic.

false

(true/false) The 1.5-mile run test is a good one to use with a sedentary individual

false

(true/false) A cardiorespiratory training session should include a warm-up period and a cool-down period.

true

Performing __________ is the best way to improve your cardiorespiratory endurance.

A resistance training
B anaerobic exercise
C daily stretching
D aerobic exercise

Cardiorespiratory endurance is considered to be the most important component of health-related fitness because __________.

A it is effective in promoting weight loss and reducing the risk of cardiovascular disease
B it includes activities such as weight lifting
C it is effective in promoting weight loss but not in reducing the risk of cardiovascular disease
D of all of these reasons

Cardiorespiratory endurance can be defined as __________.

A the ability to run very fast
B the ability to perform aerobic exercise for a prolonged period of time
C the ability to get the heart rate to its maximum
D all of these

The most valid measure of cardiorespiratory fitness is __________.

A the maximum heart rate
B the target heart rate
C the 50-yard dash
D VO2 max

__________ is the part of the vascular system that circulates blood from the left side of the heart to all body tissues and then back to the right side of the heart.

A The systemic circuit
B The pulmonary circuit
C The arteriole system
D Cardiac output

__________ is the part of the vascular system that circulates blood from the right side of the heart to the lungs and then back to the left side of the heart.

A The systemic circuit
B The pulmonary circuit
C The arteriole system
D Cardiac output

One of the smallest parts of the cardiovascular system, with walls that are one-cell thick and where oxygen and waste products are exchanged is called __________.

A veins
B arteries
C capillaries
D alveoli
E none of these

The anaerobic energy system __________.

A requires oxygen and is used to produce energy for short-term and high-intensity activities
B is used as the predominant energy pathway in long-distance and endurance type of activities
C is fueled primarily by fats and proteins
D is used to produce energy for short-term and high-intensity activities and requires no oxygen

Which activities below are fueled primarily by the anaerobic energy system?

A walking for 30 minutes
B swimming 2 miles
C playing football
D jogging for 50 minutes

Which of the following are health benefits of regular aerobic exercise?

A lower risk of cardiovascular disease
B lower risk of type 2 diabetes
C increased bone density in weight-bearing bones
D All of the answers are correct.

Common tests used to assess cardiorespiratory fitness include __________.

A the 1.5-mile run
B the 1-mile walk
C the step test
D all of these

Mary runs up a hill as hard as she can. After 2 minutes, she is so tired she cannot continue to run. Physiologically, what is happening?

A Mary's aerobic system has been her predominant energy pathway during this bout of physical exertion.
B ATP was produced to fuel muscle contraction using an anaerobic energy pathway; lactic acid has now accumulated as a result of this process and is causing Mary to stop exercising at such a high intensity.
C ATP is being produced by the breakdown of fats and protein and Mary's aerobic conditioning is inadequate to meet the demands of this exercise.
D Mary's blood pressure has decreased to the point at which she has to stop and this has allowed lactic acid to build up in her system.

The body's responses to exercise include __________.

A increased heart rate
B increased cardiac output
C increased stroke volume
D all of these

The intensity of cardiovascular training is typically measured by __________.

A distance
B blood pressure
C time of exercise
D heart rate

Mary is a 20-year-old college student. What is her theoretical maximum heart rate?

A 100 bpm
B 195 bpm
C 200 bpm
D 205 bpm

To calculate Mary's target heart rate range, we would use what percentages of her heart rate reserve?

A 50-60%
B 60-90%
C 75-95%
D None of the answers are correct.

The heart rate reserve can be defined as __________.

A the difference between your maximal heart rate and your resting heart rate
B the difference between your target heart rate and your resting heart rate
C the hardest your heart can work, theoretically
D the intensity of anaerobic power

Which of the following is/are typically used to determine intensity during a cardiorespiratory workout session?

A 2-minute heart rate
B lactic acid accumulation
C Borg Rating of Perceived Exertion (RPE)
D All of the answers are correct.

Guidelines for aerobic exercise to improve fitness and health include __________.

A 3-5 days per week, 85% -90% of your heart rate reserve for 60 minutes
B 2-3 days per week, 75% -90% of your heart rate reserve for 30-60 minutes
C 4-5 days per week, 50-60% of your heart rate reserve for 30 minutes
D 3-5 days per week, 50% -85% of your heart rate reserve for 20-60 minutes

To help to prevent repetitive motion injuries, one may use the following type of training mode: __________.

A interval
B cross training
C endurance and continuous training
D maintenance

The most common reason that people give for NOT exercising regularly is __________.

A lack of motivation
B lack of knowledge
C lack of time
D lack of money

product of heart rate and stroke volume; amount of blood pumped per minute

cardiac output

by-product of glucose metabolism, produced primarily during intense exercise (greater than 50-60% of maximal aerobic capacity

lactic acid

Cardiovascular Disease (CVD)

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

Platelets

Cell fragments in the blood that are necessary for the formation of blood clots.

Hypertension

Sustained abnormally high blood pressure.

Atherosclerosis

*Disease process that causes arteries to become clogged and narrowed by plaque deposits.

Lipoproteins

Protein-and-liquid substances in the blood that carry fats and cholesterol.
-Classified according to size, density, and chemical composition

Low-Density Lipoprotein (LDL) and what is it too high?

A lipoprotein containing a moderate amount of protein and a large amount of cholesterol.
-"BAD" cholesterol
-Over 100

High-Density Lipoprotein (HDL).

A lipoprotein containing relatively little cholesterol that helps transport cholesterol out of the arteries and back to the liver.
-"GOOD" cholesterol

Plaque

A deposit of fatty (and other) substances on the inner wall of an artery.

Coronary Heart Disease (CHD)

Heart disease caused by atherosclerosis in the arteries that supply blood to the heart muscles.
-Also called Coronary Artery Disease (CAD)

Heart Attack

Damage to, or death of, heart muscle, resulting from a failure of the coronary arteries to deliver enough blood to the heart; also know as myocardial infarction (MI).

Angina Pectoris

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

Arrhythmia

A change in the normal pattern of the heartbeat.

Sudden Cardiac Death

A non-traumatic, unexpected death from sudden cardiac arrest, most often due to arrhythmia.
-In most instances, victims have underlying heart disease.

Stroke

An impeded blood supply to some part of the brain resulting in the destruction of brain cells.
-Also called Cerebrovascular Accident (CVA)

Congestive Heart Failure

A condition resulting from the heart's inability to pump out all the blood that returns to it.
-Blood backs up in the veins leading to the heart, causing an accumulation of fluid in various parts of the body.

What is the number-one killer of men and women in the US?

Heart Disease

What CVD risk factors aren't caused by lifestyle?

-Being male
-Ethnicity
-Age
-Heredity

Risk Factors for CVD - List as many as you can

-Tobacco Use
-High Blood Pressure
-Unhealthy Cholesterol Levels
-Physical Inactivity
-Obesity
-Diabetes
-High Triglyceride Levels
-Psychological and Social Factors
-Alcohol and Drugs
-Heredity
-Aging
-Being Male
-Ethnicity
-C-Reactive Protein
-Low diet in folic acid
-Low vitamin B-12
-Low vitamin B-6
(These 3 can lead to high homocysteine levels)

-Severely low vitamin D

Major Forms of CVD

-Atherosclerosis
-Heart Disease and Heart Attacks
-Stroke
-Congestive Heart Failure

Protect Against CVD by...

-Eat a Heart-Healthy Diet
-Exercise Regularly
-Avoid Tobacco
-Know and Manage Blood Pressure
-Know and Manage your Cholesterol Levels
-Develop Ways to Handle Stress and Anger

What is the ratio of deaths attributed to smoking? (pg. 352)

-1 in 5 deaths

People who smoke a pack of cigrettes a day __ the risk of heart attack as nonsmokers. Smoking two+ packs a day ___ the risk.

-twice
-triples

What is the #1 preventable cause of CVD in the U.S. ?

Smoking

How does smoking harm the cardiovascular system?

-Damages the linging of arteries
-Reduces HDL or "good" cholesteral
-Raises levels of triglycerides and LDL, "bad cholesterol"
-Nicotine increases blood pressure and heart rate
-The CO in cigarette smoke displaces oxygen in blood, and reduces oxygen available to body
-Smoking leads to blood clotting
-Speeds the development of fatty deposits in arteries

Sphygmomanometer

Device used to track your blood pressure

What is high blood pressure/hypertension defined as?
What is normal defined as?

-equal to or greater than 140 over 90
-below 120 over 80

What is high blood pressure caused by?

-Increased out-put of blood or from increased resistance to blood flow in the arteries.
Caused by: Smoking, Stress, Obesity, Poor Diet, Lack of Exercise, High Cholesterol, Excess Sodium, etc.

What is the silent killer?

High Blood Pressure-person may have it for years without knowing it, over time this damages the heart muscle and enlarges the heart. Eventually the cardiac cells lose their ability to rebound.

What percentage of US adults has hypertension?

30%

Cholesterol and what are desireable vs. bad levels

Fatty, wax-like substance that circulates the bloodstream.
-Made by your liver and from foods
-Good: below 200
-Bad: over 240

A study of active lifestyles, showed genetically predisposed people who were active cut their risk of heart attack and stroke by more than

-half

The risk from CVD is _ to _ times higher in obese people. What percent body fat in men and women is obese?

-2 to 3 times
-men 25%, women 33%

Tyiglycerides (what are they ?)

Blood fats that are absorbed from food and manufactured by the body.

C-Reactive Protein

Substance relaeased into bloodstream during inflammatory response, and high levels indicate a higher risk of heart attack and stroke.
-Due to lifestyle

Women and Heart Attacks

-When women have heart attacks they are more likely to die within the year than men.
-Women experience more shortness of breath and back pain
-After 75 yrs. the risk is the same in males and females

Ethnicity and CVD

-African Americans have a higher risk of death from CVD

What percentage of the U.S. has metabolic syndrome?

34%

What are the three infectious agents that have been identifies as possible risk factors for CVD?

-Chlamydia pneaumoniae
-Cytomegalovirus
-Helicobacter pylori

Atherosclerosis

A thickening and hardening of the arteries.

What are the warning signs of a heart attack?

-Chest discomfort
-Discomfort in other areas of the upper body
-Shortness of breath
-Cold sweat
-Nausea
-Vomiting
-Lightheadedness
-Jaw and Arm Pain

What are the warning signs of stroke?

-Sudden numbness or weakness of the face, arm, or leg, especially on one side of the body.
-Sudden confusion, trouble speaking or understanding
-Sudden trouble seeing in one or both eyes
-Sudden, severe headache with no known cause

What are the signs of cardiac arrest?

-Sudden loss of responsiveness
-No response to tapping on shoulders
-No normal breathing

Healthy HDL level

> 40 in men, > 50 mg/dl in women

The risk of death from CVD in an obese person is __________ x higher in obese people

2-3x

diabetes mellitus

a group of metabolic disorders characterized by hyperglycemia (high blood sugar) resulting from defects in insulin secretion, insulin action, or both

Heart Healthy Diet

Low fat, less than 30% calories from fat
Omega-3's - Fish and Healthy Oils
Less Red Meat
Limit sweets
Lo-Fat Dairy

Excess Alcohol and the heart - Why is this dangerous?

high blood pressure, changed heart beat, enlarged heart

Stimulants

Drugs (such as caffeine, nicotine, and the more powerful amphetamines, cocaine, and Ecstasy) that excite neural activity and speed up body functions.

Sodium Dietary Guidelines

Less than 2300 mg/day, Americans eat about 1.5x this amount. Major risk factor for high BP

AED

automated external defibrillator, used to put heart into a normal rhythm

CPR

cardiopulmonary resuscitation

Stroke Warning Signs (FAST)

Face drooping
Arm weakness
Speech difficulty
Time to call 911

ischemic stroke

a type of stroke that occurs when the flow of blood to the brain is blocked

hemorrhagic stroke

occurs when a blood vessel in the brain leaks or ruptures; also known as a bleed

CPR guidelines - Adult and Child

•Check the scene and the person, call 911, open the airway, check for breathing, listen for no more than 10 seconds
Administer compressions at least 2 inches deep and 100-120 per minute
• 30 compressions then 2 breaths
• CAB - Compression, Airway, Breathing
•

Scene size-up

an assessment of the scene for safety hazards and to determine the nature of the victims problem and the number of patients

obstructed airway/chocking

a condition in which the tube through which air enters the lungs is blocked
Administer the Heimlich Maneuver

recovery position

A side-lying first aid position used to maintain a clear airway in unconscious patients without injuries who are breathing adequately.

healthy resting heart rate

a type of ischemic stroke that causes a clot to travel to the brain, mostly from the left side of the heart

Aneurysms

an excessive localized enlargement of an artery caused by a weakening of the artery wall.

Platelets

blood clotting cell fragments

TIA

transient ischemic attack (mini stroke)

metabolic syndrome

A syndrome marked by the presence of usually three or more of a group of factors (as high blood pressure, abdominal obesity, high triglyceride levels, low HDL levels, and high fasting levels of blood sugar) that are linked to increased risk of cardiovascular disease and Type 2 diabetes.

fiber and heart health

fiber helps to trap and remove bile acids, cholesterol from intestinal tract. Reduces CVD risk.

Trans-fats promote

increased cholesterol; fatty liver. Dangerous for the heart and blood vessels.
Found in fatty processed and fried food.

saturated fats

A fat that is solid at room temperature and found in animal fats, lards, and dairy products. Raises risk of heart disease.

insulin resistance

the condition in which a normal amount of insulin produces a subnormal effect in muscle, adipose, and liver cells, resulting in an elevated fasting glucose/sugar; a metabolic consequence of obesity that precedes type 2 diabetes.

Diabetes and heart disease

---Adults with diabetes have heart disease death rates 2 to 4 times higher than those without diabetes. The risk for stroke is also 2 to 4 times higher among people with diabetes

hostility and heart disease

Hostility is more hazardous than a heavy workload/stress and may increase the risk for CVD.

Stress and heart disease

Chronic stress puts cardiovascular system at risk by affecting the ability of blood vessels to expands when necessary

cardiac catheterization

a diagnostic procedure in which a catheter is passed into a vein or artery and then guided into the heart

CABG

Coronary Artery Bypass Graft, "Open heart surgery"

angioplasty

Surgical repair or recanalization of a blood vessel.

stent

stainless steel tube placed within a blood vessel or a duct to widen the lumen

treadmill stress test

A diagnostic procedure in which the patient walks on a treadmill during echocardiography or electrocardiography (or both) in an effort to examine heart function under stress

thallium stress test

A diagnostic test performed to evaluate how well blood flows through the coronary arteries of the heart muscle during exercise.

Left Atrium

receives oxygenated blood from the lungs

Right Atrium

Receives deoxygenated blood from the body

left ventricle

pumps oxygenated blood to the body

Right Ventricle

pumps oxygen poor blood to the lungs

tricuspid valve

valve between the right atrium and the right ventricle

bicuspid (mitral) valve

between left atrium and left ventricle

Aorta

The large arterial trunk that carries blood from the heart to be distributed by branch arteries through the body.

pulmonary artery

artery carrying oxygen-poor blood from the heart to the lungs

pulmonary veins

Deliver oxygen rich blood from the lungs to the left atrium

AV node (atrioventricular node)

region of the heart between the right atrium and right ventricle from which electrical impulses spread to the ventricles during a heartbeat

SA node (pacemaker)

sets the rate and timing at which cardiac muscle cells contract

Purkinje fibers

fibers in the ventricles that transmit impulses to the right and left ventricles, causing them to contract

Septum of the heart

muscular wall dividing the heart into right and left sides to prevent oxygen poor blood and oxygen rich blood from mixing

Fibrinogen

A blood protein essential to blood clotting. Risk factor for heart disease

HDL cholesterol

good cholesterol, carries bad cholesterol to liver to remove it from body

LDL

low density lipoprotein (bad cholesterol), sticks to arterial walls

physical activity

body movement carried out by the skeletal muscles that requires energy

exercise

planned, structured, repetitive movement intended to improve or maintain physical fitness

health-related fitness

physical capacities that contribute to health: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition

cardiorespiratory endurance

the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity

muscular strength

the amount of force a muscle can produce with a single maximum effort

metabolism

the sum of all the vital processes by which food energy and nutrients are made available to and used by the body

muscular endurance

the ability of a muscle to remain contracted or to contract repeatedly for a long period of time

flexibility

the ability to move joints through their full range of motion

body composition

the proportion of fat and fat-free mass (muscle, bone, and water) in the body

fat-free mass

the nonfat component of the human body, consisting of skeletal muscle, bone and water

skill (neuromuscular)- related fitness

physical capacities that contribute to performance in a sport or an activity: speed, power, agility, balance, coordination, and reaction time; neuromuscular fitness refers to specific fitness related to maintaining performance levels of balance, agility, coordination, and gait

physical training

the performance of different types of activities that cause the body to adapt and improve its level of fitness

speed

the ability to perform a movement in a short period of time

power

the ability to exert force rapidly, based on a combination of strength and speed

agility

the ability to change the position of the body quickly and accurately

balance

the ability to maintain equilibrium while moving or while stationary

coordination

the ability to perform motor tasks accurately and smoothly using body movements and the senses

reaction and movement time

the ability to respond and react quickly to a stimulus

specificity

the training principle that the body adapts tot he particular type and amount of stress placed on it

progressive overload

the training principle that placing increasing amounts of stress on the body causes adaptations that improve fitness

FITT principle

Frequency-how often
Intensity- how hard
Time- how long
Type- mode of activity

reversibility

the training principle that fitness improvements are lost when demands on the body are lowered

exercise stress test

a test usually administered on a treadmill or cycle ergometer that involves analysis of the changes in electrical activity in the heart from an electrocardiogram (EKG) taken during exercise; used to determine if any heart disease is present and to assess current fitness level

graded exercise test (GXT)

an exercise test that starts at an easy intensity and progresses to maximum capacity

overtraining

a condition caused by training too much or too intensely, characterized by lack of energy, decreased physical performance, and aching muscles and joints

Principles of physical fitness

Specificity- Training principle that states that to develop a particular fitness component, one must perform exercises

Percent of Americans Carrying Extra Weight

68%

Recommended Physical Activity levels

-150 Minutes per week minimum
-90 miutes per day to loose weight and increase physical fittness

characterized by fatness

Framingham Heart Study

• FHS is a long term, multigenerational study, designed to identify genetic and environmental factors influencing the development of cardiovascular and other diseases.
• Age Greater than or equal to 50 for men and 60 for women
• Hypertension
• Smoking
• Obesity
• Family History of premature CHD
• Diabetes
• Sedentary lifestyle
• Abnormal lipid levels

Bogalusa Heart Study

longitudinal study which examined obesity of children in a mixed Black/White population and demonstrated that young children who were obese showed risk factors for heart disease at a young age

Heart Disease begins in

childhood

Regular physical activity drops risk of heart disease as much as _____compared to being sedentary

65%

VO2 max test

A test done to gauge cardiovascular fitness by assessing an athletes efficiency of oxygen consumption and cardiac output. It is similar to a stress test.

Oxygen and Exercise

Needed to create ATP for cellular energy

Syphilis

3 stage bacterial disease, 3rd stage is incurable and results in systemic destruction

Chlamydia

Most common bacterial infection, causes swelling, pain, discharge, eventually PID in women

Gonorrhea

"Sister" Disease to Chlamydia

3 Stage shot given pre-teen for this virus

HPV

Most common cause of cervical cancer in women

Oviduct or Fallopian Tube

The egg is fertilized here

Zygote

Once an egg has been fertilized prior to implantation

LH and FSH

Secreted by the pituitary gland and triggers egg production in females

HCG

Hormone found in a pregnant women's urine, prevents loss of uterine lining

Embryo

Once implanted until about 8 weeks this is what the fertilized egg is called.

WIC

Women Infant and Children nutrition program

Dropout

Most teen moms do not finish high school

APGAR

Test of body responses immediately after birth and at 5 min after birth.

2nd Pregnancy

Teen moms are 25% more likely to have a 2nd child within two years.

Testes

Structure that produces testosterone and creates sperm

Epididymis

Stores sperm

Prostate Gland

Secretes fluid to that mixes with seminal fluid -> semen

Clitoris

A female sex organ consisting of a shaft and glans located above the urethral opening. It is extremely sensitive to sexual sensations.

Cervix

Opening to the uterus, tested for cancer and STD's in a Pap Smear during a physical

Fetal Alcohol Syndrome

sometimes the result in a child of the mother's excessive drinking while pregnant, characterized by low birth weight, facial abnormalities, mental retardation

Herpes

A viral infection causing small painful blisters and inflammation, most commonly at the junction of skin and mucous membrane in the mouth or nose or in the genitals

1st Trimester

Organs of fetus are formed, heart is beating, eyes, mouth, nose, limbs, fingers, toes forming.

3rd Stage of Labor

Placenta is delivered, large amount of blood loss.

Estradiol

Triggers release of egg from the ovary

Testosterone

Stimulates production of sperm and male sex characteristics, peaks at 8am on a daily cycle and in a males 20's

Ovulation

Release of an egg from the ovary around day 14 of the menstrual cycle

% of Americans that will have an STD

25%

% of new STD's in HS and College age Americans

50%

% of sexually active people that have HPV

80%

ELISHA Test

Blood test for HIV, done prior to the Western Blot Test

Oviduct

STD's scar this tube and can cause ectopic pregnancy

Acute distress

Short-term negative stress

Chronic distress

An accumulation of negative responses over a period of time.

________ and __________ constitutes whether stress is eustress or distress

our attitude and motives

General Adaptation Syndrome (GAS)

Discovered by Hans Selye. A nonspecific syndrome in response to stressful conditions. Has 3 stages

The 3 stages of the GAS

1. Alarm
2. Resistance
3. Exhaustion

Describe the alarm stage of GAS

-fight or flight
-sympathetic nervous system
- can be triggered even just by thoughts or remembrances of past traumatic events

Describe the resistance stage of GAS

- the immune system sustains the individual during continued stress

Describe the exhaustion stage of GAS

- occurs if the stress does not subside
-changes in the body are similar to the alarm reaction, but this time the body is in a desperate state of trying to survive.
- Eventually the mechanisms of the body completely wear out and the person dies

psychoneuromimmunology

The scientific research supporting behavioral medicine.

Says that our thoughts, feelings, and desires affect the functioning of our cells.

How do Psychoneuroimmunology researchers view stress?

- not as solely negative
- recognize the role of eustress in healthy living
- acknowledge that distress can be debilitating but emphasizes that stress does not automatically cause disease and can be a positive influence

Name 6 kinds of distress

- contemporary life (problems with living in today's world)
- Occupational distress (job, retirement related stress)
- Financial pressures
- personal insecurities/lack of confidence
- Relationship distress
- school life distress (family, changes, school, friends, relationships)

Name four specific stress-induced disorders

- cardiovascular dysfunction

- Diabetes (because stress -> obesity -> type 2 diabetes)

- irritable bowel syndrome (ulcers)

- chronic low-level anxiety (path to chronic stress and eventual allostatic load. Becomes difficult to learn to relax and unwind.)

-Cancer

-Asthma

-Auto-Immune Disorders

Name 6 ways to make stress work for you

- The power of full engagement, practice for gaining grit and resilience

- locus of control

- biofeedback

-physical activity and exercise

- other (prayer, sleep, tai chi, progressive relaxation, yoga, etc.)

External locus of control

the perception that circumstances and life events give us our identity. Does not bring peace. Outside factors determine whether you are healthy and well.

Internal locus of control

the perception that our identity an meaning of our lives comes from within.

Changes distress to eustress.

Life is our responsibility

Biofeedback

A process that enables an individual to learn how to change physiological activity (blood pressure, muscle tension, etc) for the purpose of improving health and performance

Progressive Relaxation

Muscle tension and then relaxation

Homeostasis

keeping a balance of body processes such as heart rate, blood pressure hormone levels, and many other physical processes

parasympathetic nervous system

division of the automatic nervous systems that slows metabolism and stores energy

sympathetic division of ANS

accelerates body processes to respond to threats.

Name 4 health-related problems due to stress

- depression

- hypertension

- immune deficiency

- autoimmune disease

neural loop functioning

Discovered by Dr. Steven Maier.

"non-specific immune response" or "sickness response"

The same neural loop that occurs when the body experiences infection gives us the fight-or-flight response. Conclusion: Stress is another form of infection.

Distress is a form of getting sick in the same way that a virus such as the flu takes over our whole body.

Moods and emotions are included in the neural loop. The communication in our bodies isn't just emotions and mind to immune cells, but also the reverse - immune cells to mind and emotions.

__________ is known as the "stress hormone" and is released by the ___________ nervous system. Explain what it does

Cortisol

sympathetic

Enhances the brain's use of glucose and inhibits functions such as digestion, immune functioning, and other systems not required in the fight-or-flight response.

Long term in our body it promotes heart disease and obesity

Epinephrine

Increases blood pressure, heart rate, and energy supplies (adrenaline)
Stress or Fight or Flight Hormone.

norepinephrine

works throughout the body to ready it for emergencies. Stress or Fight or Flight Hormone.

Type A

Friedman and Rosenman's term for competitive, hard-driving, impatient, verbally aggressive, and anger-prone people

Type B

Friedman and Rosenman's term for easygoing, relaxed people

Type C personality

pleasant but repressed person
tends to internalize anger and anxiety
finds expressing emotions difficult
higher cancer rates. Obsessed with details to the point of crippling any action.

Type D personality

people who experience emotions that include anxiety, irritation, and depressed mood - distressed personality. Excessively dependence on others.

Hardiness

set of attitudes marked by a sense of control over events, commitment to life and work, and courage and motivation to confront stressful events. AKA - Grit

GRIT

passion and perseverance in the pursuit of long-term goals. Pursuit of goals even when difficult

resilience

the personal strength that helps most people cope with stress and recover from adversity and even trauma. ability to recover from failure or loss and keep going.

Self-confidence, self-esteem

ability to believe that something can be achieved

Inverted U theory

As arousal increases so does performance, but only up to an optimal level after which performance deteriorates
Need to consider, nature of the task, skill level and personality

Spirituality and Stress

Studies have shown a positive correlation between spiritual practices and enhanced immune system function and sense of well-being.
EX: church, prayer, and meditation can give comfort and social support to stressors

stress hormone cortisol

any of a group of steroid hormones produced in the adrenal cortex or made synthetically. There are two kinds: glucocorticoids and mineralocorticoids. They have various metabolic functions and some are used to treat inflammation.

self-esteem

how much you value, respect, and feel confident about yourself

self-efficacy

An individual's belief that he or she is capable of performing a task.

self-confident

feeling sure about yourself and your abilities

Mindfulness

Being alert, mentally present, and cognitively flexible while going through life's everyday activities and tasks.

self-worth (self-esteem)

your evaluation of your worth and value based on your perception of such things as your skills, abilities, talents, and appearance

Psychoneuroimmunology (PNI)

the study of the relationship among the brain, the immune system, and psychological factors

distress

negative stress

Eustress

A positive stress that energizes a person and helps a person reach a goal

Stress

the reaction of the body and mind to everyday challenges and demands

coping strategies

actions that people can take to master, tolerate, reduce, or minimize the effects of stressors. Can be positive or negative

stress response

The response to a demand or stressor. Has three phases: alarm, resistance, and recovery.

limbic system

neural system (including the hippocampus, amygdala, and hypothalamus) located below the cerebral hemispheres; associated with emotions and drives.

Reward pathway in the brain

dopamine produced in in midbrain, dopamine goes to many parts of brain after it is released (amygdala, nuccleus accumbens, hippocampus, prefrontal cortex)

Feelings of pleasure and lack of pain produced

social stressors

arise from your relationships with other people

physical stressors

Environmental and physical conditions that elicit the stress response.

Emotional stressors

worry, anger, grief, depression

Key to Self-Esteem, Self-Confidence, Grit, Resilience

Perseverance, practice, ability to reframe stress in a positive manner. View stressful situations as challenges. This takes practice, positive self talk, positive peer group, and a willingness to ask for help if needed.

GAS theory

1930s-hans selye- explains continuing stress.
Your body goes through 3 stages of reactions to stress.
1. alarm- when it moblizes to deal with stress
2. resistence- body tries to resist the stress (if stress leaves, body returns to normal)
3. Exhaustion- body can no longer deal with stress. Body breaks down. Ex: illness

Inverted U theory

stress facilitates performance up to an optimal level, beyond which further increases in stress are associated with reduced performance

Infection

Invasion of body tissues by microorganisms that use the body's environment to multiply and cause disease

Pathogen

Agent that causes disease

Host

Person, plant, or animal in which or on which pathogens live and reproduce

Chain of Infection

Group of factors necessary for the spread of infection

Carrier

Person who is infected with a pathogen and does not show symptoms but who is infectious

Vector

Animal or insect that transports pathogens from one point to another

Body's immune response

Body's cellular and chemical defenses against pathogens

Inflammatory Response

Response to damaged body tissues that is designed to kill any pathogens in the damaged tissue, promote healing, and prevent that spread of infection to other parts of the body

Immunization

Creation of immunity to a pathogen through vaccination or through the injection of antibodies

Acquired Immunity

Body's ability to quickly identify and attack a pathogen that it recognizes from previous exposure

Herd Immunity

Condition where greater than 90% if a community is vaccinated against a disease, giving it little ability to spread through the community

Virus

Microscopic organism that cannot multiply without invading body cells

Pandemic

Worldwide epidemic of a disease

Hepatitis

Inflammation of the liver that affects liver function

Hepatitis A

the most widespread form, contracted by consuming microscopic amounts of feces from contaminated fruits, vegetables, and ice cubes

Hepatitis B

transmitted through sexual conduct

Hepatitis C

typically spread through sharing syringes and can also be passed on by unsterilized tattoo needles and piercing equipment or sexual contact

Bacteria

Single-celled microorganisms that invade a host and reproduce inside that host

Antibiotic Resistance

Occurs when a bacterium is able to overcome the effects of an antibiotic through a random mutation, or change in the bacteria's genetic code

Sexually Transmitted Infections

Infections transmitted mainly through sexual activity, such as vaginal, anal, or oral sex

Human Immunodeficiency Virus (HIV)

most serious of all sexually transmitted pathogens

Opportunistic Disease

Infections and other disorders that take advantage of the person's weakened immune system

Genital Herpes

Extremely contagious

Herpes Simplex Virus type 1 (HSV-1)

Most often responsible for cold sores around the mouth

Herpes Simplex Virus type 2 (HSV-2)

Genital herpes is usually caused by HSV 2

Chlamydia

Caused by the bacterium Chlamydia treatments

Male Symptoms of Chlamydia

Burning sensation while urinating, discharge from the penis

Female Symptoms of Chlamydia

Abnormal vaginal discharge, pain during urination

Gonorrhea

Common and highly contagious STI caused by the bacterium Neisseria gonorrhoeae

Syphilis

Caused by the bacterium Treponema Pallidum

Stage 1 of Syphilis

10 days to 3 months after infection, primary syphilis appears

Stage 2 of Syphilis

Secondary Syphilis may include a rash on the hands or feet, neck, head, or torso

Stage 3 of Syphilis

Tertiary Stage; can lead to severe problems with the heart, brain, and eyes, causing blindness, paralysis, brain damage, dementia, and even death

Pubic Lice and Scabies

Usually transmitted through sexual conduct

Trichomoniasis

Caused by a protozoan called "Trichomonas vaginalis"

HIV/AIDS

the virus that causes AIDS, spread through bodily fluids rather than casual contact or airborne

AIDS (acquired immune deficiency syndrome)

sexually transmitted infection caused by HIV, resulting in damage to the immune system

HPV

(Human Papillomavirus) a virus that can cause genital warts, cervical cancer, or be asymptomatic

Gardisil vaccine

Protects against infection with 4 types of human papillomavirus

Obesogenic

describes environments that promote increased food intake, unhealthy foods, and physical inactivity; refers to conditions that lead people to become excessively fat

Physiological Factor of Obesity/Overweight

factors that appear to influence why one person becomes obese and another remains thin

Body Type and Genes:

we are built like our parents. Obese parents= higher chance of obese children

Metabolic Rates

factors that can cause weight gain

Basal Metabolic Rate

the body is at complete rest in a neutral environment. Sleeping, but not active - Calories needed to maintain current body weight not factoring in activity.

Exercise Metabolic Rate

occurs during exercise when one is active - BMR + Activity Level

Set-Point Theory

theory that a form of internal thermostat controls our weight and fights to maintain this weight around a narrowly set range. Hard to gain and lose weight

Hormonal Influence on Eating

ghrelin-makes you feel more hungry
leptin-make you feel more full

Hyperplasia of adipose tissue

characterized by an excessive number of fat cells

Hypertrophy of adipose cells

the act of swelling or increasing in size of fat cells

Negative Health Effects of Obesity

mental health, cardiovascular health, endocrine health, reproductive heath, immune system, heart, respiratory system, digestive system, bones and joints

Essential Fat

fat necessary for the maintenance of life and reproductive functions. *Fat regulates body temperature, cushions and insulates organs/tissues, body's main source of stored energy

Storage Fat

the nonessential fat the people tend to shed when losing weight

Overweight

having a body weight more than 10% above healthy recommended levels; in an adult, a BMI of 25-29.9

Underweight

having a body weight more than 10% below healthy recommended levels; in an adult, having a BMI below 18.5

Obesity

having body weight that is more than 20% above healthy recommended level; in an adult, a BMI of 30% or more equals obese

Morbid Obesity

having a body weight 100% or more above healthy recommended levels; in an adult, a BMI of 35-40 or more equals morbid obesity

Underweight for Men/Women

men=body fat that is only 3-7% of total body weight
women=body fat that is 8-15% of total body weight

Low Body Fat Complications

hair loss, visual disturbances, skin problems, and other issues

Body Mass Index

(BMI) number calculated from a person weight and height that is used to assess risk fro possible present of future health problems

BMI Does Not Consider:

the difference between the weight of muscle and the weight of fat; muscle weighs more than fat

Waist Circumference and disease risk

men=40 inches
women=35 inches

Waist-to-Hip Ratio and Disease risk

waist circumference divided by hip circumference
men=1.0
women=0.8-.85

Body Composition Assessment Methods

underwater weighing, skinfolds, bioelectrical impedance analysis(BIA), dual-energy X-ray absorptionmetry (DXA), body pod

Managing Your Weight

long term lifestyle change, restrictive dieting may be physiologically harmful, drugs and intensive counseling may be helpful

Drastic Weight-Loss Measures

diets, fasting, starvation, very-low calorie diets
low-calorie intake forces body to convert fat into energy. Ketosis
drug treatment
surgery

Weight-Loss Stomach Surgery

gastic bypass/banding or banded gastroplast

Body Dysmorphic Disorder

psychological disorder characterized by an obsession with a minor or imagined flaw in appearance

Disorder Eating

pattern of atypical behaviors that are used to achieve or maintain a lower body weight

Anorexia Nervosa

a persisten, chronic eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss

Bulimia Nervosa

binge on huge amounts of food and then purge it by vomiting, taking laxatives, or exercising excessively to burn off the calories

Binge Eating Disorder

gorge like their bulimic counterparts but do not take excessive measures to lose the weight they gain, thus they are often clinically obese

Exercise Compulsion

characterized by a compulsion to engage in excessive amounts of exercise as well as feelings of guilt and anxiety if the level of exercise is perceived as inadequate

Muscle Dysmorphia

body image disorder among men who believe that their bodies are insufficiently lean or muscular

Female Athlete Triad

syndrome of three interrelated health problems seen in some female athletes: disordered eating, amenorrhea, and poor bone density

Treatment for Eating Disorders

reducing threat of life, stabilize the patient, psychological, social, environmental and physiological therapy

Amennorhea

abnormal absence or suppression of menstruation

essential fat % in men

3-5%

essential fat % in women

8-12-15%

addictive behavior

compulsive behavior associated with craving and pursuit of physical or psychological reward that interferes with family, school, work, and recreational activities

locus of control

the tendency for people to assume that they either have control or do not have control over health and other events and consequences in their lives

biopsychosocial model of addiction

addiction is caused not by a single influence but by multiple biological, psychological, social, and environmental factors operating in complex interaction

Drug Scheduling

Drugs that fall under the Controlled Substances Act of 1970; drugs that are considered potentially addictive and in need of categorizing according to addictive potential.

Schedule I drugs include

substances that have no accepted medical use and a high potential for abuse

Schedule II drugs

a type of drug with medicinal uses that is highly addictive and only available with a prescription

Heroin

narcotic drug derived from opium that is extremely addictive

Morphine

narcotic drug derived from opium, used to treat severe pain

Narcotics

a class of opium-related drugs that suppress the sensation of pain by binding to and stimulating the nervous system's natural receptor sites for endorphins

Dopamine

a neurotransmitter that regulates motor behavior, motivation, pleasure, and emotional arousal

Seratonin

A neurotransmitter that affects mood, hunger, sleep, and arousal; linked to depression and treated by Prozac. (Blocks reuptake of seratonin, activating more seratonin in neural pathways, therefore elevating mood.)

Psychedelic Drugs (Hallucinogens)

These drugs cause hallucinations, which are sensations and perceptions in the absence of external stimulation.

Stimulants

Drugs (such as caffeine, nicotine, and the more powerful amphetamines, cocaine) that excite neural activity and speed up body functions.

Depressants

drugs (such as alcohol, barbiturates, and opiates) that reduce neural activity and slow body functions

Opiates

opium and its derivatives, such as morphine and heroin; they depress neural activity, temporarily lessening pain and anxiety

Adderall

amphetamine/dextroamphetamine - Stimulant often prescribed for ADD/ADHD

Ritalin (methylphenidate)

ADD/ADHD treatment - In the class of stimulants

Personality traits associated with drug abuse

Resistance to authority, low self esteem, lower resilience and grit. Place lower value on education, religion. High tolerance for deviance in others.

reward deficiency syndrome

The theory that some people may not be able to derive much reward from everyday events and so resort to excesses such as drug use.

limbic system

neural system (including the hippocampus, amygdala, and hypothalamus) located below the cerebral hemispheres; associated with emotions and drives. Contains the reward pathway often stimulated by drug use.

Endorphins

"morphine within"--natural, opiate-like neurotransmitters linked to pain control and to pleasure. Released during sex, exercise, etc.

psychoactive drugs

a chemical substance that alters perceptions and moods - often called hallucinogens or psychedelics.

Designer Drugs (Club Drugs)

synthetic drugs that are made to imitate the effects of other drugs - ex. MDMA (Ecstasy), GHB, China White

Caffeine

a mild stimulant found in coffee, tea, and several other plant-based substances

Alcohol

Depressant

Alcohol and Driving Ability

Sensorimotor skills: impaired by alcohol; crucial in driving motor vehicles
Alcohol: major contributor to fatal and nonfatal automobile accidents
Combination of gender, age and alcohol: influence's risk involvement in automobile accident

BAC stands for what?

blood alcohol concentration

1-2 drinks blood alcohol level=

0.05mg impaired judgment, giddy, mood change

2-3 drinks blood alcohol level =

.05 -.10 = legally drunk in most states. Increased reaction time, exaggerated feelings and behavior

40 proof alcohol is what % of alcohol

20%

long term effects of alcohol

sleep disturbances, brain damage, high blood pressure, heart disease, cancer, cirrhosis, addiction

binge drinking

drinking five (4 for women) or more alcoholic drinks at one sitting

OTC drugs

Medications that are legally available without a prescription - "Over The Counter"

Vaping (e-cigarettes)

Dangerous alternative to smoking tobacco or marijuana, many sick users in a short time, no long term health data.

Vaping dangers

Sores on mouth, tongue, throat that will not heal. Destruction of lung tissue.

MDMA

Schedule 1. A compound drug related to both amphetamines and hallucinogens, especially mescaline; commonly called "ecstasy." Club drug. Extremely dangerous.Alsoknownasthe"lovedrug"

Smoking risks

- Nearly 87% of all lung cancers are caused by
smoking.
- Smokers are 15 times more likely to die of lung
cancer than people who have never smoked.

Smoking Risks

Emphysema, heart disease, lung disease, cancer, infertility, and stroke

Nicotine

a stimulating and highly addictive psychoactive drug in tobacco

GHB (gamma hydroxybutyrate)

is a depressant of the central nervous system, and that is used illicitly to produce sedative and euphoric effects and is a known date rape drug that some also use recreation-ally to cause impairment.

Ketamine

An illegal drug that is an anesthetic, but acts like a hallucinogen and causes memory loss is used as a date rape drug and in vet clinics.

Rohypnol (roofies)

date rape drug, depressant, causes short term memory loss.

Cocaine

a powerful and addictive stimulant, derived from the coca plant, producing temporarily increased alertness and euphoria

crack cocaine or crack

a cheap, smokable form of cocaine

Marijuana (THC)

a mild hallucinogen causing enhanced sensation, relief of pain, distortion of time, relaxation, but could adversely cause disrupted memory or lung damage from smoke

Cannibas sativa

Indian hemp plant from which Cannabis is derived.

CBD oil

low THC strain of Marijuana,

Marijuana use and driving

Impaired memory and coordination, heart rate increase, some users experience paranoia and panic and distorted time and memory. Often classified by researchers as a Hallucinogen/Depressant, but hard to categorize.

Marijuana is a schedule ____ drug

Schedule 1. No medical use, high potential for abuse and dependency, illegal to manufacture, sell, or possess.

Hydrocodone (and many similar painkillers) is a schedule ___ drug

PCP is a Schedule ______ drug

Heroin is a schedule _________ drug?

Schedule I

Cocaine is a schedule ___ drug

Schedule II

Methamphetamine

a powerfully addictive drug that stimulates the central nervous system, speeding up body functions and associated energy and mood changes; over time, appears to reduce baseline dopamine levels

LSD (acid)

a powerful hallucinogenic drug

Medical Marijuana

use of the THC in cannabis as a drug to calm or to relieve symptoms of an illness

Inhalants

Substances whose fumes are sniffed or inhaled to give effect - Most often described as a "buzz" like with alcohol. Very dangerous and often will bind to red blood cells denying the brain oxygen. Can lead to death.

examples of inhalants

Nitrous Oxide - painkillers used by doctors (used as a propellant in whip cream & auto racing fuel)
Volatile Nitrates - stimulate the heart (prescription heart & asthma drugs, deodorizers
Petroleum Products - (lighter fluid, airplane glue, cooking sprays, cleaning supplies, white out, magic markers)

Carcinogens in cigarette smoke

Polycyclic Hydrocarbons, Arsenic, Naphthylamine -
CANCER causing agents

Tobacco Use in Teens has dropped dramatically due to ?

A massive increase in Vaping Nicotine, THC, and other substances.

3 factors of addiction

Environmental, Biological, Psychological

D2 receptors

The dopamine receptors

Mu receptors

opioid receptors,

Xanax

Anti-anxiety medication, can be addictive. Possible to overdose, dangerous to use with alcohol.

Adderall

amphetamine/dextroamphetamine used to treat ADD. Stimulates the CNS.

stretch reflex

the contraction of a muscle in response to stretch of that muscle, done initially to resist the stretch and protect you.

Golgi tendon reflex

prevents contracting muscles from applying excessive tension to tendons

stretch reflex arc

Components
1. Receptor
2. Sensory Neuron
3. Motor Neuron
4. Effector (Muscle)

Static stretching (slow-sustained stretching)

exercises in which the muscles are lengthened gradually through a joint's complete range of motion. Ideal time is 15-30 sec

Tendon

Connects muscle to bone

Ligament Characteristics

-Hold BONE to BONE
-Stabilize joints
-poor vascularity, (SLOW to heal)
-not elastic

Tai Chi

a Chinese system of slow meditative physical exercise designed for relaxation and balance and health

poor posture

puts abnormal strain on muscles, ligaments, and bones

Causes of poor posture

smoking, excess weight, weak abdominal and core muscles, excess drinking, excess weight on the belly.

soreness

Lactic acid build up from oxygen debt, stretching helps to remove lactic acid.

Agonist muscle

The muscle primarily responsible for movement of a bone.

Antagonist muscle

The muscle opposite the agonist, which must relax and lengthen during contraction of the agonist.

Flexibility

The ability to move your body parts through their full range of motion. ROM at a joint.

ROM

range of motion

Golgi tendon organs

works with kinesthetic senses; specialized nerve endings attached to tendon (attaches muscles and bones) and sense movement

A goniometer measures

range of motion

Pilates

builds strength without bulk, improves flexibility and agility, and helps prevent injury. Focus on core strength.

Proprioceptive Neuromuscular Facilitation (PNF)

stretching techniques that involve combinations of alternating contractions and stretches

Proprioceptors

Sensory receptors, located in the muscles and joints, that provide information about body position and movement.

ballistic stretching

a technique in which muscles are stretched by the force generated as a body part is repeatedly bounced, swung, or jerked

Ballistic stretching is not generally recommended because

The bouncing motion is dangerous for the joints.

repetitive strain injury (RSI)

Damage caused to the muscles, tendons, ligaments, nerves or joints, usually because of repeating the same action

biceps femoris

extends thigh and flexes leg

protracts and depresses scapula

Sternocleidomastoid

flexes neck; rotates head

orbicularis oris

kissing muscle

orbicularis oculi

Closes eyelids; used in blinking, winking, and squinting

abduction, shoulder extension, external rotation

Medial Deltoid

shoulder abduction

Trapezius

Elevates, depresses, retracts, and rotates the scapula; rotates the arm

latissimus dorsi

Extends, adducts, and medially rotates the arm; draws the shoulder downward and backward

benefits of flexibility

increased joint mobility, more efficient body movement, better posture, prevents lower back pain

Regions of the spinal column

cervical, thoracic, lumbar, sacrum, coccyx

cervical vertebrae

C1-C7; first set of seven bones, forming the neck

thoracic vertebrae

T1-T12; second set of 12 vertebrae; they articulate with the 12 pairs of ribs to form the outward curve of the spine

four vertebrae fused together to form the tailbone

Sacrum

5 fused vertebrae

vertebrae body

bony disk that bears the weight of the vertebra

vertebral discs

act as shock absorbers
flatten and bulge out in areas of compression

Spinal cord

a major part of the central nervous system which conducts sensory and motor nerve impulses to and from the brain

Golgi tendon reflex

prevents contracting muscles from applying excessive tension to tendons

Ligament

Connects bone to bone

Cartilage

strong connective tissue that supports the body and is softer and more flexible than bone, acts as a cushion

Scoliosis

abnormal lateral curvature of the spine often in the Thoracic region

kyphosis

excessive outward curvature of the spine, causing hunching of the back.

lordosis

abnormal anterior curvature of the lumbar spine (sway-back condition)

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