Exam 2 Flashcards
What is physical fitness
enables us to perform up to our potential, the functioning of the heart/lungs/muscles
4 components of physical fitness
Aerobic = capacity to deliver oxygen & nutrients to tissues & remove waste, long periods.
Muscular = strength & endurance of muscles.
Flexibility = move joints through full ROM, improve posture
Stability & balance = core muscle strength
Benefits of exercise
Boost brain power
Melts away stress
Gives you energy
Help build relationships
Ward off disease
Pumps your heart
Lets you eat more
Boosts performance
Principles of exercise
SPECIFICITY- specific training to outcome, e.g. runner needs to run to get better.
OVERLOAD increase workload
ADAPTATION - adjust to demand, vary workouts
PROGRESSION - gradual increase of intensity/volume
What is overtraining
pushing beyond recovery capacity, cause decrease in performance
Two muscle fibre types
Slow twitch (type 1) - use oxygen, extended period of time, marathon runners.
Fast twitch (type 2) - 2a = both aerobic/anaerobic e.g. 800/1500. 2b = anaerobic, short bursts of power e.g. sprinter
What is included in a balanced fitness programme
cardio respiratory endurance = 20 mins target HR, 3-5 days per week
muscular strength & endurance = major muscle groups, 2/3 sessions per week
flexibility = stretching 2/3 times week
RICE
REST
ICE
COMPRESS
ELEVATE
Female anatomy & main hormones
uterus
ovaries
fallopian tubes
vagina
clitoris
estrogen & progesterone
Male anatomy & hormone
penis
testes
scrotum
prostate
seminal vesicle
testosterone
main difference between male & female anatomy
men have a prostate and women don’t
Hormone regulation
produced by testes & ovaries
pituitary gland & hypothalamus pay crucial roles
Stages of the menstrual cycle
Menses - day 1-5 = menstruation
Estrogenic - day 6-13 = walls build up
Ovulation - day 14 = egg is released
Progestational - day 15-27 = egg travels
Menstrual problems and how to reduce the symptoms
Dysmenorrhea = problem with the cycle
Amenorrhea = absence of period
Premenstrual syndrome & premenstrual dysphoric disorder = emotional response
reduce symptoms - limit salt intake, exercise, no alcohol/tobacco, nutritious diet & relax
How much later do boys hit puberty than girls
girls around 10/11 years old, Boys 2 years later around 12/13
What is the menopause & when does it occur
end of a woman’s reproductive years, ovaries cease function, decrease in oestrogen levels
between 45-55 years old
increase in health risks
Aging men
decrease in testosterone affecting sexual function, sperm slow down
What 3 factors is sexual function influenced by
physical = direct contact & arousal
psychological = mental
emotional
Phases of sexual response
Excitement = increased heart rate, blood flow to genitals
Plateau = intensified arousal, tension & HR
Orgasmic = involuntary muscle contraction, release of sexual tension
Refractory = sexual stimulation in males doesn’t lead to another orgasm
Resolution = return to resting state
Male erection
vasocongestion of penis
testes increase in size
sperm & semen expelled = ejaculation
erection subsides
Female orgasm
uterus elevates, clitoris enlarges
uterus contracts
labia change color & swell
uterus lowers
Female sexual health problems
vaginitis - inflammation of vagina
endometriosis
pelvic inflammatory disease
Male sexual health problems
prostatitis
testicular cancer
Male sexual dysfunctions
erectile dysfunction
premature ejaculation
retarded ejaculation
Female sexual dysfunctions
vaginismus
orgasmic dysfunction
Treatment of sexual dysfunctions
behavioural therapy
relaxation techniques
psychosocial interventions
Purpose of contraception
prevents conception by blocking the females eggs from uniting with male sperm to prevent pregnancy
What are the 4 types of contraception
Barrier
Hormonal
Natural
Surgical
Oral contraceptive (hormonal)
the pill
oestrogen & progesterone
mimics hormonal activity of corpus luteum
9% failure rate
Contraceptive patch (hormonal)
releases hormones through skin
replace weekly
8% failure rate
Vaginal ring (hormonal)
hormonal ring inserted into vagina
replaced monthly
8% failure rate
Implants (hormonal)
flexible matchstick capsules
5 year protection
0.9% failure rate
Advantages & disadvantages of hormonal contraceptive methods
+ = no interruption on sex, lighter periods, reduce acne & cramps
- = no protection against STD’s, irregular periods & can cause weight gain
IUD (barrier & hormonal)
device inserted into uterus
paragard = 10yrs, copper
mirena = 5yrs, hormones
0.8% failure rate
Advantages & disadvantages of IUD
+ = very effective
- = invasive, painful to install, irregular period, irritation of uterus wall & no protection from STD’s
Male condoms (barrier) advantages & disadvantages
22% failure rate (high failure rate)
+ = easy to access, less expensive
- = interrupt sex, have to use every time
Abstinence (natural)
having no sex
0% failure rate
+ = no chance of STD’s or pregnancy
Fertility awareness method (natural)
calendar/temp/mucus method
22% failure rate
hard to know exactly when would be the right time, few safe days with a regular period
Male sterilisation (vasectomy) (surgical)
severing of vasa deferential (sperm tunnel)
semen tested 12wks after/20 ejaculations (get rid of old sperm)
0.15% failure rate
Female sterilisation
cut fallopian tubes (stop eggs travelling)
1.8% failure rate
Advantages & disadvantages of surgical methods
+ = low failure rate, permanent
- = invasive, hard to reverse (a forever decision)
History of abortion in the US
mid 1800s = pre 20wks was legal
1900s = all states made it illegal
1973 = Roe vs Wade
Supreme Court - 3 trimesters, 1 = abortion up to woman & doctor, 2 = state regulate abortion, 3 = ban abortions that aren’t life threatening to the mum.
Current abortion issues
2007 = partial birth (force baby to be born before its viable) abortion ban act, freedom of choice act in senate.
2008 = planned parenthood
Pro life
life begins at conception, fertilised egg is a human. Abortion is deemed murder.
Pro choice
women have the right to make their own choice. distinct stages of feral development.
What are the two main methods of abortion
- surgical - go in & terminate, 33%
- medical - take a pill, 67%
Miscarriage/spontaneous abortion
embryo/fetus dies in the uterus & is expelled. 50%
Induced abortion
ending a pregnancy voluntarily
Mifepristone/misoprostol method (medical)
initial dose - blocks progesterone
2 days later - dose of misoprostol - induces contractions.
92-95% effective
side effects - nausea, intestinal problems
Advantages & disadvantages of medical abortion methods
+ = effective, not invasive
- = painful, moodiness, long process
Suction curetage (surgical)
cervix is stretched, suction machine & tube empties the uterus, curette scrapes uterus walls.
6th to 12th wk
90% of abortions
Manual Vacuum Aspiration (surgical)
gentle suction using syringe
within 4/5wks of last cycle (very early)
cheap, not as invasive
Dilation & evacuation (surgical)
post 13th to 24th wk
fetus scrambled inside using instruments
advantages & disadvantages of surgical methods
+ = fast procedure
- = invasive
Complications/side effects of abortion
fever, abdominal pain, swelling, backache, heavy bleeding, foul smelling vaginal discharge etc
What are the 7 major sexually transmitted diseases
Viral (never go away) = HIV/AIDS, hepatitis, herpes & HPV.
Bacterial (clear up) = syphilis, chlamydia, gonorrhoea.
What does HIV & AIDS stand for
Human Immunodeficiency Virus
Acquired Immunodeficiency Syndrome
Why is HIV/AIDS the worst viral disease
leading cause of death globally
approx 65 million infected
25 million deaths due to AIDS
viral infection leading to sever immune deficiency
Where does HIV/AIDS live & how is it transmitted
can only live in cells & bodily fluids
transmitted through sexual contact, direct exposure to infected blood & from mother to child during childbirth.
