exam 2 Flashcards
how many adults arent getting enough sleep
one in three dont get enough sleep, about 10% experience chronic insomnia
how does poor sleep undermine health
drains energy, makes us more prone to unintentional injuries
physical activity
movement produced by skeletal muscles that requires expenditure of energy
physical exercise
physical activity that is planned, repetitive, and purposeful in teh sense that it is intended to improve or maintain one or more aspects of physical fitnessa
aerobic exercise
cardio, light-to-moderate intensity exercise performed for an extended period of time, e.g., swimming, cycling, and running
aerobic means living in air– use of exygen to meet energy demands adequately
anaerobic exercise
strength training, short-distance sprinting. higher intensity but shorter periods of time– any exercise lasting longer than about two minutes is largely aerobic
basal metabolic rate
50-70% of the total energy that your body burns involves hte functioning of cells and vital organs
7 to 10% of the energy serves to break down the food
the rest is the result of physical activity
calories
measure of food energy equivalent to the amount of energy neede to raise the temp of 1 gram of water 1 degree celsius
physical fitness
defined as a set of attributes or characteristics that people have or achieve that relates to the ability to perform physical activity;
muscle strength
muscle endurance
flexibility
body composition - amount of fat compared to lean mass
cardiorespiratory endurance (aerobic fitness)
ability of the heart, blood vessels, and lungs to supply oxygen to working muscles during physical activity for prolonged periods of time
VO2
volume of oxygen; oxygen consumption
VO2 max
aerobic capacity
who are 50% more likely to die of any cause
men who spend four or more hours a day engaged in recreational sitting
what percent of american adults dont get the minimum recommended amount of aerobic and muscle strengthening physical activity
nearly 80%
how much physical activity is needed
healthy adults between ages of 18 and 64 need at min moderate intensity physical activity for at least 30 minutes, five days each week, or at least 75 minutes of vigorous-intensity physical activity
osteoporosis
disorder characterized by declining bone density due to calcium loss
one woman in four over age 60 has osteoporosis
metabolic syndrome
cluster of conditions that occur together
increased blood pressure
elevated blood sugar
excess body fat around the waist
low HDL cholesterol level
high triglyceride level
–increased risk of diabetes, heart disease, and stroke
metabolic flexibility
body’s ability to switch fuel sources when it needs to, from using carbs to fats
opposite is metabolic inflexibility
functional plasticity
brain’s ability to move functions from a damaged area of the brain to other undamaged ones
12 months of 2x weekly strength training improved functional plasticity in senior women
how many american adults describe themselves as sedentary
32% of men and 42% of women
minoritized women being among the least active subgroups in the US
exercise self-efficacy
beliefs regarding the health benefits of exercises, confidence in ability to perform certain physical skills correctly, and self-motivation
forecasting myopia
people contemplating an exercise routine place disproportionate emphasis on the beginning of a workout, which may be unpleasant
why people don’t exercise
think it will be unpleasant
environmental barriers like neighborhood walkability
social isolation
lack of resources for exercising
decline in PE classes in schools
what makes people stick to exercise
enjoyment
formed the habit of regular exercise
grew up in family that exercise
have social support
favorable attitude
perceive self as athletic
believe that ppl should take responsibility for their health
behavior change technique
theory-based method for changing one or more determinants of a health behavior, such as self-efficacy
WHO global action plan for inactivity
walking, cycling, other forms of active transportation are accessible and safe for all;
labor and workplace policies encourage physical activity;
schools have safe spaces and facilities for students to spend their free time actively;
quality physical education supports children to develop behavior patterns that will keep them physically active throughout their lives;
and sports and recreation facilities provide opportunities for everyone to do sports
mhealth
use of smartphones and other mobile technologies to promote health and well-being
many mHealth platforms focus on
smoking cessation
substance abuse
stress management
sleep
medication adherence
physical activity
COM-B behavior change model
for a desired change in behavior (B) to occur, a person must be physically and psychologocially capable (C) of the behavior, have the opportunity (o) to engage in the behavior, and be motivated (M) to do so
compulsive exercise
physical activity that becomes obsessive and causes dysfunction in a person’s life
short sleep duration
less than seven hours of sleep per day
sleep disorder
70 million americans have a sleep disorder
insomnia
narcolepsy
sleepwalking
sleep apnea
more than 2/3 of high school students report getting less than 8 hours of sleep on school nights and 1/3 admit to falling alseep in class
circadian rhythm
biological clock that operates on a 24 hour cycle
thinking and memory are sharpest at the peak of the daily circadian cycle
daylight and other environmental cues reset circadian rhythm - called zeitgebers
adolescence - night owls
after age 20 shift to morning loving larks
sleep patterns at different ages
newborns - 15-17 hours a day in 1-3 hour segments 50% is REM
determining factors in individual sleep patterns
light bulbs
work schedules
internet
other diversions
social jet lag ^
Low SES impacts sleep
race
workplace
neighborhood
and other social factors
interleukin-6
signaling cytokine that contributes to inflammation and pain sensitivity
sleep loss leads to exaggerated pain perception
sleep debt
accumulation of sleep loss that cannot be repaid by one long sleep
college students most likely to be sleep-deprived - 70%
cognitive behavioral therapy for insomnia (CBT-I)
structured intervention that aims to first improve sleep quality and later improve sleep quantity
stepwise procedure that helps people indentify thoughts and behaviors that cause or aggravate sleep problems
may include
stimulus control therapy
relaxation training
sleep environment improvement
sleep restriction
biofeedback
sleep hygiene focus
narcolepsy
neurological disease that usually starts between 15 and 25 years of age
excessive daytime sleepiness that resutls ine pisodes of falling asleep suddenly
abornomal REM sleep
treated with drugs
sleep apnea
breathing repeatedly starts and stops hundreds of times each night, depriving people of slow wave sleep
tips for improving sleep
keep a consistent sleep schedule
set a bedtime that is early enough
dont go to bed unless you are sleep
get out of bed if yo udont fall asleep in 20 minutes
establish a relaxing bedtime routine
use bed only for sleep and sex
make bedroom quiet and relaxing, cool temp
limit exp to bright liht in the evening
turn off devices
dont eat a large meal before bedtime
exercise regularly and maintain a healthy diet
avoid consuming caffeine in the late afternoon or evening
avoid consuming alcohol before bed
reduce fluid intake
unintentional injury
harm that is accidental, not meant to occur
9000 children and teens die each year in the US as a result of unintentional injury
falls from cribs and playpens cause a lot of nonlethal unintentional injuries
intentional injury
harm that results from behaviors designed to hurt oneself or others
injury control
systematic efforts to prevent injuries from occuring and to limit the consequences of those that have already occurred
areas as targets for interventions aimed at reducing the risk of injury
individual behaviors
physical envioronment
access to services
social environment
societal-level factors
primary, seconday, and tertiary prevention of injury
primary - changes in laws and other social policies
secondary - reducing the chance of injury in high-risk situations or for vulnerable individuals
tertiary prevention - occurs after an injury has already happened, limiting the damage
occupational health psychology
application of psychology to improving the quality of work life, and to protecting and promoting the safety, health, and well being of workers
overweight
body weight htat exceeds the typically healthy weight for a person of a given height, age, and body shape
obesity
excessive accumulation of body fat
multiple chronic conditions
two or more chronic conditions that affect a perosn at the same time
lasts more than a year
requiring medical attention
limiting daily activities
food security
having reliable access to a sufficient quantity of affordable, nutritious food
set-point hypothesis
the idea that each person’s body weight is genetically set within a given range, or set point, that the body works hard to maintain
lateral hypothalamus
triggers hunger, releases orexin which is a hunger triggering hormone
ventromedial hypothalamus
triggers satiety
adipocytes
collapsible body cells that store fat
when reach their maximum storage, they divide -> fat cell hyperplasia
ppl who are not obese > 25-30 bill. fat cells
severely obese > 200 billion or more
insulin
hormone that assists the body in converting glucose into fat
when glucose levels fall, insulin production increaess and we feel hunger
when glucose rises, hunger and insulin levels decrease
cholecystokinin
satiety hormone released into the bloodstream by the intestine
ghrelin
appetite regulating hormone released by the stomach, which causes pituitary gland to release growth hormone and stimulate appetite by activating neurons in the hypothalamus
peptide yy (PYY)
appetite suppressant
leptin
hormone monitored by the hypothalamus as an index of body fat
as body fat increases, higher levels of leptin signal the normal brain to suppress hunger
defective leptin genese produce too little leptin and overeat and have substantially lower BMR than genetically normal counterparts
in obese pepole, leptin receptors may be less sensitive to leptin
arcuate nucleaus (ARC)
pathway in the hypothalamus that contains large numbers of receptors for leptin and other hormones involved in long-term weight control
contains two major types of neurons with opposing actions
–neuropeptide y stimulates appetite and reduces metabolism
melanocyte-stimulating hormone reduces appetite
has a short term response to ghrelin
ARC is master center for both short and long term weight regulation
weight stigma
prejudiceand discrimination directed at ppl based on their weight or body size
body mass i ndex
measure of obesity calculated by dividing body weight by the square of a person’s height
abdominal obesity
male pattern obesity - excess fat around the stomach and abdomen
weight cycling
repeated weight gains and losses through repeated dieting
stress eating
eating in the absence of hunger when we are upset, anxious, or under stress
poverty income ration (PIR)
the ratio of household income to the poverty threshold after accounting for inflation and family size
food desert
geographical areas with little or no access to foods needed to maintain a healthy diet
what is defined s successful weight loss in adults
at least 10% reduction of initial weight that is maintained for oen year
why diets fail
people aren’t good at knowing their BMR
underestimating calorie consumption
unrealistic expectations
inconvenience and feeligns of deprivation
intuitive eating
an approach to health that emphasizes mindfulness and paying attention to internal cues of hunger and fullness as opposed to following a strict diet
competitive foods
foods and beverages that are often high in calories, sugar, fat, and sodium and are sold in schools in vending machines, a la carte lines, and student stores
community strategies for fighting obesity
promote availability of affordable healthy food and beverages
support healthy food and bev choices
encourage breast-feeding of infants
encourage physical activity or limit sedentary activity among children and youth
create safe communities that support physical activity
encourage communities to organize for change
eating disorders
illnesses in which the pepole experience severe disturbances in their eiting behaviors and related thoughts
anorexia nervosa
an eating disorder characterized by self-starvation; a distored body image; and in females, amenorrhea
bulimia nervosa
an eating disorder characterized by cycles of binge eating followed by purging through such techniques as vomiting or laxative abuse
binge eating disorder
an eating disorder in which a person frequently consumes unusually large amounts of food
muscle dysmorphia
a psychological disorder more common in m ales, in which body image dissatisfaction is accompanied by an excessive desire to develop a more muscular build
interoception
sense that helps you understand and feel what’s going on in your body
family therapy
type of psychotherapy in which individuals within a family learn healthier ways to interact with each other and resolve conflicts
treatment of choice for bulimia and binge eating
cognitive behavioral therapy to enhance motivation for change, replace unhealthy dieting with regular and flexible patterns of eating, reduce unhealthy concern with body weight and shape, prevent relapse
two variables affecting long term success rate of ED treatment
-self esteem
-body image
substance use disorder
behavior pattern characterized by impaired control, social impairment, and risky use of a drug
ranges from mild (2-3 indicators)
moderate (four to five)
severe (Six or more)
ten classes of drugs identified SUDs
alcohol
caffeine
cannabis
hallucinogens
inhalants
opioids
sedatives
hypnotics
stimulants
and tobacco
behavioral addictions
new category of behaviors such as gambling that display the characteristics of substance abuse disorders
indicators of SUDs
diminished control
-more or longer use than intended
-unsuccessful attempt to regulate use
-spends time acquiring/using/recovering from effects
-cravings
diminished social function
-disrupts commitments
-use continues despite problems
-causes reduced activity socially, recreationally, and professionally
hazardous use
-continues use despite hazards
-continues use despite worsening problems
drug action
-experiences tolerance
-experiences withdrawal when attempting to end use
death statistics with substances
40% of all traffic deaths - alcohol
80% of all suicide attempts occur after person drinks alcohol
half of all murders in the US involve alcohol or some other drug
mechanism of action for drug use
-manner in which a drug is administered can alter its physiological effects
-drug distributed by the bloodstream to site of action
blood brain barrier
network of tightly packed capillary cells that separates the blood and the brain
fat soluble drugs that cross blood brain barrier are of particular concern to people who are pregnant as they can permeate the placental barrier
teratogens
drugs, pollutants, and other substances that cross the placental barrier
three ways drugs achieve effects
mimicking or enhancing hte action of naturally occurring neurotransmitter
blocking a neurotransmitter
affecting the reuptake of a neurotransmitter
agonists
drug that attaches to a receptor and produces neural actions that mimic or enhance those of a naturally occurring neurotransmitter
antagonist
drug that blocks the action of a naturally occurring neurotransmitter or agonist
dependence
a state in which the use of a drug is required for a person to function normally
withdrawal
the unpleasant physical and psychological symptoms that occur when a person abruptly ceases using certain drugs
neural sensitization theory
addiction is the result of efforts by the body and brain to counteract the effects of a drug to maintain an optimal internal state
psychoactive drugs
drugs that affect mood, behavior, and thought processes by altering the functioning of neurons in the brain; includes stimulants, depressants, and hallucinogens
biomedical model of addiction as disease
views physical dependence as a chronic brain condition caused by the biological effects of phsychoactive drugs
concordance rate
rate of agreement between a pair of twins ofr a given trait; a pair of twins is concordant for the trait if both of them hvae it or if neither has it
withdrawal-relief hypothesis
drug use serves to restore abnormally low levels of doapmine, serotonin, and other key neurotransmitters
reward models
reward deficiency syndrome - malfunction in the brain’s reward circuitry leads to powerful cravings
nucleus accumbens
reward circuit area of brain
brain region that plays a central role in pleasure and addiction
gateway drug
drug that serves as a stepping stone to the use of other, usually more dangerous, drugss
common liability to addiction
model of addiction proposing that the likelihood a perosn will being using illegal drugs is determined not by the preceding use of other specific legal drugs but instead by the particular tendencies and environmental circumstances of the drug user
wanting and liking theory (incentive-sensitization theory)
two stage theory of drug addiction. first stage- original good feelings from drug use prevail; second stage- drug use becomes an automated behavior
peer cluster theory
peer groups are strong enough to ocercome the controlling influence of family, school , or religious values when it comes to the use of tobacco, alcohol, and other drugs
personal fable phenomenon
tendency for adolescents to believe that htey are invulnerable
blood alcohol level
amount of alcohol in the blood, measured in grams per 100 mililiters
prevalence of alochol use in college students
20% of college students meet the criteria for problem drinking
at-risk drinking
two or more episodes of binge drinking in the past month or consuming an average of two or more alcoholic drinks per day in the past month
demographics of drinking
25-44 y/o highest rates of overall drinking
18-24 highest rates of binge drinking
rates of drinking lowest among older adults
more men than women are current drinkers, binge drinkers, heavy drinkers
european americans have high rates of drinking than other ethnicities
african americans are less likely to be heavy drinkers than european americans and hispanic americans
physical effects of alcohol consumption
disrupts intracellular communication
affects genes that regulate cell functions such as the synthesis of dopamine, norepinephrine, and other important neurotransmitters
binge drinking inhibits neurogenesis
interferes with body’s absorption of thiamin, contributing to Korsakoff’s syndrome (extreme difficulty with memory)
major effects on hippocampus
inhibits neurotransmitters that are strongly associated with emotional behavior and cravings
weakens immune system, damages cellular DNA, interferes with normal endocrine system development, and disrupts the secretion of growth hormone
messes with fertility, can cause miscarriage
promotes the formation of fat deposits on heart muscle, lowering the effficiency of the heart and contributing to cardiovascular disease
severe inflammation of hte liver (hepatitis)
replacement of normal liver cells by fibrous tissue (cirrhosis)
fetal alcohol syndrome
cluster of birth defects including facial abnormalities, low intelligence, and delayed body growth
behavioral disinhibition
false sense of confidence and freedom from social restraints that results from alcohol consumption
alcohol myopia
tendency of alcohol to increase a person’s concentration on immediate events and to reduce awareness of distant events
alcohol use disorder
maladaptive drinking pattern in which drinking interferes with role obligations
behavioral undercontrol
personality syndrome linked to alcohol dependence and characterized by aggressiveness, unconventionality, and impulsiveness
negative emotionality
state of alchol abuse characterized by depression and anxiety
parts of the heart
cardiovascular system - blood, blood vessels, and heart
heart consists of there layers of tissue
epicardium - thin outer layer
endocardium - thin inner layer
myocardium - thicker middle layer, the heart muscle itself
myocardium is separated into four chambers that work in coordinated fashion to bring blood into the heart
cardiovascular disease
coronary heart disease and stroke
leading cause of death in the US and most developed counters
results from atherosclerosis, chronic condition in which coronary arteries are narrowed by fatty depostis and atheromatous plaques and harden the arteries
when arteries are narrowed with plaques, person may exp chest pain, called angine pectoris
when an artery is fully obstructed, a heart attack occurs
stroke occurs when a blood clot obstructs an artery in the brain
risk factors for cardiovascular disease
family history, age, gender, ethnicity
hypertension, biological reactivity and inflammation, hemostasis, obesity, elevated serum cholesterol, METS and smoking
fat consumption not assoc. with CVD and heart attacks
type A behavior increases risk
hostility and anger
type d distressed personaltiy may put ppl at greater risk
psychosocial vulnerabiltiy model model of cardiovascular disease
hostile ppl have more stressful life events and low levels of social support
health behavior model model of cardiovascular disease
hostile people are more likely to develop cardiovascular disease becaues they have poorer health habits than less hostile people
cardiovascular reactivity model model of cardiovascular disease
frequent eps of anger produce elevated cardiovascular stress and horomne responses that damage arteries and contribute to coronary disease
biopsychosocila model of cardiovascular disease
for cvd to develop, hostile person first must have a biological predisposition toward it. cvd then may be more likely to develop because the hostile person’s attitude has chased away social support and continues to elicit negative responses from others
reducing risk of cardiovascular disease
lifestyle modification
reduce weight
limit salt and alcohol
increase exercise
improve cholesterol ratios
eat more produce
diabetes
chronic disease in which the body is unable to produce or properly use insulin
type 1 developes in childhood
—autoimmune disorder in which insulin-producing cells of the pancreas are destroyed
type 2 develops later
—metabolic illness in which hte body fails to produce enough insulin or fails to use insulin properly
social inhabition
a characteristic of ppl who have difficulty expressing their feelings and seem to be driven by a need to avoid negative interactions with other ppl
john henryism
active style of coping with psychosocial stressors by expending high l evels of effort; syndrome that may promote hypertension and has been especially document among lower ses individuals
benefit finding
experience of identifying positive outcomes in the face of adversity
illness intrusiveness
extent to which a chronic illness disrupts an individual’s life by interfering with valued activities and interests and reducing perceptions of personal control, self-efficacy, and self-esteem
