Chapter 7: Exercise, Sleep, and Injury Control Flashcards
aerobic exercise
light to moderate intensity exercise performed for an extended period of time; examples include swimming, cycling, and running
anaerobic exercise
high-intensity exercise performed for short periods of time; examples include weight training and sprinting
basal metabolic rate (BMR)
the minimum number of calories the body needs to maintain bodily functions while at rest
calorie
a measure of food energy equivalent to the amount of energy needed to raise the temperature of 1 gram of water 1 degree Celsius
physical fitness
a set of attributes relating to the ability to perform physical activity that includes muscular strength, endurance, flexibility, and healthy body composition
cardiorespiratory endurance (VO2 max)
the ability of the heart, blood vessels, and lungs to supply oxygen to working muscles during physical activity for prolonged periods of time. V)2 max refers to the measure of cardiorespiratory endurance and measures the max amount of oxygen that your blood can carry at one time
osteoporosis
a disease of the bones involving a loss of bone mineral density that leads to an increased risk of fracture
exercise as protection against chronic illness
physical activity helps prevent chronic illnesses like bone density, helps regulate diabetes mellitus, and metabolic syndrome
exercise as a boost for psychological well-being
exercise is associated with improved mood and elevated well-being just after a workout (these benefits are pronounced in older adults)
is it ever too late to begin exercising?
NO.
why don’t more people exercise?
lack of time, socioeconomic status, older people are fearful, beleifs regarding benefits and costs (self-efficacy), people think that it’s not enjoyable to exercise, and failure to realize how much fun exercising can be, environmental barries
environmental aspects of exercise
walkability of a neighborhood, whether or not your neighborhood is safe, lack of resources for exercising
circadian rhythm
a biological clock that operates on a 24-hour cycle
rapid-eye-movement sleep
rapid eye movement sleep, a sleep during which vivid dreams occur
sleep stages
1) when you’re awake and alert, the brain generates fast, low-amplitude beta waves
2) as you fall asleep, breathing slows, and your brain generates the irregular NREM-1 sleep
3) as you relax more deeply, about 20 minutes of NREM-2 occurs, distinguished by periodic bursts of rapid brain waves called sleep spindles
4) slow wave, delta wave sleep of NREM-3
5) REM sleep where your eyes dart back and forth and your breathing and muscles movements become irregular
how often does the sleep cycle repeat?
every 90 minutes
where do sleep disparities occur?
in low socioeconomic status areas, people get less sleep due to environmental factors (African Americans sleep on average .5 hours less than European Americans)
people living in disordered neighborhoods…
report poorer sleep
pain and stress with regard to sleep
those with higher levels of daily pain and stress report poorer sleep
sleep loss…
slows our reaction times and increases errors on visual attention tasks. sleep is also a predictor of depression
insomnia
a persistent problem in falling or staying asleep
cognitive behavioral therapy for insomnia
a structured treatment for insomnia aimed at replacing thoughts and behaviors that cause or worsen sleep problems with habits that promote sound sleep without the use of medication
narcolepsy
a sleep disorder characterized by uncontrollable sleep attacks
sleep apnea
a sleep disorder characterized by temporary cessations of breathing
unintentional injury
harm that is accidental, not meant to occur
intentional injury
the harm that results from behaviors designed to hurt oneself or others
injury control
systematic efforts to prevent injuries from occurring and to limit the consequences of those that have already occurred
