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exam 2 Flashcards

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1
Q

how many adults arent getting enough sleep

A

one in three dont get enough sleep, about 10% experience chronic insomnia

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2
Q

how does poor sleep undermine health

A

drains energy, makes us more prone to unintentional injuries

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3
Q

physical activity

A

movement produced by skeletal muscles that requires expenditure of energy

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4
Q

physical exercise

A

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

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5
Q

aerobic exercise

A

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

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6
Q

anaerobic exercise

A

strength training, short-distance sprinting. higher intensity but shorter periods of time– any exercise lasting longer than about two minutes is largely aerobic

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7
Q

basal metabolic rate

A

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

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8
Q

calories

A

measure of food energy equivalent to the amount of energy neede to raise the temp of 1 gram of water 1 degree celsius

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9
Q

physical fitness

A

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

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10
Q

cardiorespiratory endurance (aerobic fitness)

A

ability of the heart, blood vessels, and lungs to supply oxygen to working muscles during physical activity for prolonged periods of time

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11
Q

VO2

A

volume of oxygen; oxygen consumption

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12
Q

VO2 max

A

aerobic capacity

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13
Q

who are 50% more likely to die of any cause

A

men who spend four or more hours a day engaged in recreational sitting

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14
Q

what percent of american adults dont get the minimum recommended amount of aerobic and muscle strengthening physical activity

A

nearly 80%

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15
Q

how much physical activity is needed

A

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

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16
Q

osteoporosis

A

disorder characterized by declining bone density due to calcium loss
one woman in four over age 60 has osteoporosis

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17
Q

metabolic syndrome

A

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

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18
Q

metabolic flexibility

A

body’s ability to switch fuel sources when it needs to, from using carbs to fats
opposite is metabolic inflexibility

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19
Q

functional plasticity

A

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

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20
Q

how many american adults describe themselves as sedentary

A

32% of men and 42% of women
minoritized women being among the least active subgroups in the US

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21
Q

exercise self-efficacy

A

beliefs regarding the health benefits of exercises, confidence in ability to perform certain physical skills correctly, and self-motivation

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22
Q

forecasting myopia

A

people contemplating an exercise routine place disproportionate emphasis on the beginning of a workout, which may be unpleasant

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23
Q

why people don’t exercise

A

think it will be unpleasant
environmental barriers like neighborhood walkability
social isolation
lack of resources for exercising
decline in PE classes in schools

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24
Q

what makes people stick to exercise

A

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

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25
Q

behavior change technique

A

theory-based method for changing one or more determinants of a health behavior, such as self-efficacy

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26
Q

WHO global action plan for inactivity

A

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

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27
Q

mhealth

A

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

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28
Q

COM-B behavior change model

A

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

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29
Q

compulsive exercise

A

physical activity that becomes obsessive and causes dysfunction in a person’s life

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30
Q

short sleep duration

A

less than seven hours of sleep per day

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31
Q

sleep disorder

A

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

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32
Q

circadian rhythm

A

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

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33
Q

sleep patterns at different ages

A

newborns - 15-17 hours a day in 1-3 hour segments 50% is REM

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34
Q

determining factors in individual sleep patterns

A

light bulbs
work schedules
internet
other diversions

social jet lag ^

Low SES impacts sleep
race
workplace
neighborhood
and other social factors

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35
Q

interleukin-6

A

signaling cytokine that contributes to inflammation and pain sensitivity
sleep loss leads to exaggerated pain perception

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36
Q

sleep debt

A

accumulation of sleep loss that cannot be repaid by one long sleep

college students most likely to be sleep-deprived - 70%

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37
Q

cognitive behavioral therapy for insomnia (CBT-I)

A

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

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38
Q

narcolepsy

A

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

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39
Q

sleep apnea

A

breathing repeatedly starts and stops hundreds of times each night, depriving people of slow wave sleep

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40
Q

tips for improving sleep

A

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

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41
Q

unintentional injury

A

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

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42
Q

intentional injury

A

harm that results from behaviors designed to hurt oneself or others

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43
Q

injury control

A

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

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44
Q

primary, seconday, and tertiary prevention of injury

A

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

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45
Q

occupational health psychology

A

application of psychology to improving the quality of work life, and to protecting and promoting the safety, health, and well being of workers

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46
Q

overweight

A

body weight htat exceeds the typically healthy weight for a person of a given height, age, and body shape

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47
Q

obesity

A

excessive accumulation of body fat

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48
Q

multiple chronic conditions

A

two or more chronic conditions that affect a perosn at the same time
lasts more than a year
requiring medical attention
limiting daily activities

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49
Q

food security

A

having reliable access to a sufficient quantity of affordable, nutritious food

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50
Q

set-point hypothesis

A

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

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51
Q

lateral hypothalamus

A

triggers hunger, releases orexin which is a hunger triggering hormone

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52
Q

ventromedial hypothalamus

A

triggers satiety

53
Q

adipocytes

A

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

54
Q

insulin

A

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

55
Q

cholecystokinin

A

satiety hormone released into the bloodstream by the intestine

56
Q

ghrelin

A

appetite regulating hormone released by the stomach, which causes pituitary gland to release growth hormone and stimulate appetite by activating neurons in the hypothalamus

57
Q

peptide yy (PYY)

A

appetite suppressant

58
Q

leptin

A

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

59
Q

arcuate nucleaus (ARC)

A

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

60
Q

weight stigma

A

prejudiceand discrimination directed at ppl based on their weight or body size

61
Q

body mass i ndex

A

measure of obesity calculated by dividing body weight by the square of a person’s height

62
Q

abdominal obesity

A

male pattern obesity - excess fat around the stomach and abdomen

63
Q

weight cycling

A

repeated weight gains and losses through repeated dieting

64
Q

stress eating

A

eating in the absence of hunger when we are upset, anxious, or under stress

65
Q

poverty income ration (PIR)

A

the ratio of household income to the poverty threshold after accounting for inflation and family size

66
Q

food desert

A

geographical areas with little or no access to foods needed to maintain a healthy diet

67
Q

what is defined s successful weight loss in adults

A

at least 10% reduction of initial weight that is maintained for oen year

68
Q

why diets fail

A

people aren’t good at knowing their BMR
underestimating calorie consumption
unrealistic expectations
inconvenience and feeligns of deprivation

69
Q

intuitive eating

A

an approach to health that emphasizes mindfulness and paying attention to internal cues of hunger and fullness as opposed to following a strict diet

70
Q

competitive foods

A

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

71
Q

community strategies for fighting obesity

A

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

72
Q

eating disorders

A

illnesses in which the pepole experience severe disturbances in their eiting behaviors and related thoughts

73
Q

anorexia nervosa

A

an eating disorder characterized by self-starvation; a distored body image; and in females, amenorrhea

74
Q

bulimia nervosa

A

an eating disorder characterized by cycles of binge eating followed by purging through such techniques as vomiting or laxative abuse

75
Q

binge eating disorder

A

an eating disorder in which a person frequently consumes unusually large amounts of food

76
Q

muscle dysmorphia

A

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

77
Q

interoception

A

sense that helps you understand and feel what’s going on in your body

78
Q

family therapy

A

type of psychotherapy in which individuals within a family learn healthier ways to interact with each other and resolve conflicts

79
Q

treatment of choice for bulimia and binge eating

A

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

80
Q

two variables affecting long term success rate of ED treatment

A

-self esteem
-body image

81
Q

substance use disorder

A

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)

82
Q

ten classes of drugs identified SUDs

A

alcohol
caffeine
cannabis
hallucinogens
inhalants
opioids
sedatives
hypnotics
stimulants
and tobacco

83
Q

behavioral addictions

A

new category of behaviors such as gambling that display the characteristics of substance abuse disorders

84
Q

indicators of SUDs

A

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

85
Q

death statistics with substances

A

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

86
Q

mechanism of action for drug use

A

-manner in which a drug is administered can alter its physiological effects
-drug distributed by the bloodstream to site of action

87
Q

blood brain barrier

A

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

88
Q

teratogens

A

drugs, pollutants, and other substances that cross the placental barrier

89
Q

three ways drugs achieve effects

A

mimicking or enhancing hte action of naturally occurring neurotransmitter

blocking a neurotransmitter

affecting the reuptake of a neurotransmitter

90
Q

agonists

A

drug that attaches to a receptor and produces neural actions that mimic or enhance those of a naturally occurring neurotransmitter

91
Q

antagonist

A

drug that blocks the action of a naturally occurring neurotransmitter or agonist

92
Q

dependence

A

a state in which the use of a drug is required for a person to function normally

93
Q

withdrawal

A

the unpleasant physical and psychological symptoms that occur when a person abruptly ceases using certain drugs

94
Q

neural sensitization theory

A

addiction is the result of efforts by the body and brain to counteract the effects of a drug to maintain an optimal internal state

95
Q

psychoactive drugs

A

drugs that affect mood, behavior, and thought processes by altering the functioning of neurons in the brain; includes stimulants, depressants, and hallucinogens

96
Q

biomedical model of addiction as disease

A

views physical dependence as a chronic brain condition caused by the biological effects of phsychoactive drugs

97
Q

concordance rate

A

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

98
Q

withdrawal-relief hypothesis

A

drug use serves to restore abnormally low levels of doapmine, serotonin, and other key neurotransmitters

99
Q

reward models

A

reward deficiency syndrome - malfunction in the brain’s reward circuitry leads to powerful cravings

100
Q

nucleus accumbens

A

reward circuit area of brain
brain region that plays a central role in pleasure and addiction

101
Q

gateway drug

A

drug that serves as a stepping stone to the use of other, usually more dangerous, drugss

102
Q

common liability to addiction

A

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

103
Q

wanting and liking theory (incentive-sensitization theory)

A

two stage theory of drug addiction. first stage- original good feelings from drug use prevail; second stage- drug use becomes an automated behavior

104
Q

peer cluster theory

A

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

105
Q

personal fable phenomenon

A

tendency for adolescents to believe that htey are invulnerable

106
Q

blood alcohol level

A

amount of alcohol in the blood, measured in grams per 100 mililiters

107
Q

prevalence of alochol use in college students

A

20% of college students meet the criteria for problem drinking

108
Q

at-risk drinking

A

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

109
Q

demographics of drinking

A

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

110
Q

physical effects of alcohol consumption

A

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)

111
Q

fetal alcohol syndrome

A

cluster of birth defects including facial abnormalities, low intelligence, and delayed body growth

112
Q

behavioral disinhibition

A

false sense of confidence and freedom from social restraints that results from alcohol consumption

113
Q

alcohol myopia

A

tendency of alcohol to increase a person’s concentration on immediate events and to reduce awareness of distant events

114
Q

alcohol use disorder

A

maladaptive drinking pattern in which drinking interferes with role obligations

115
Q

behavioral undercontrol

A

personality syndrome linked to alcohol dependence and characterized by aggressiveness, unconventionality, and impulsiveness

116
Q

negative emotionality

A

state of alchol abuse characterized by depression and anxiety

117
Q

parts of the heart

A

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

118
Q

cardiovascular disease

A

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

119
Q

risk factors for cardiovascular disease

A

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

120
Q

psychosocial vulnerabiltiy model model of cardiovascular disease

A

hostile ppl have more stressful life events and low levels of social support

121
Q

health behavior model model of cardiovascular disease

A

hostile people are more likely to develop cardiovascular disease becaues they have poorer health habits than less hostile people

122
Q

cardiovascular reactivity model model of cardiovascular disease

A

frequent eps of anger produce elevated cardiovascular stress and horomne responses that damage arteries and contribute to coronary disease

123
Q

biopsychosocila model of cardiovascular disease

A

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

124
Q

reducing risk of cardiovascular disease

A

lifestyle modification
reduce weight
limit salt and alcohol
increase exercise
improve cholesterol ratios
eat more produce

125
Q

diabetes

A

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

126
Q

social inhabition

A

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

127
Q

john henryism

A

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

128
Q

benefit finding

A

experience of identifying positive outcomes in the face of adversity

129
Q

illness intrusiveness

A

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

health psychology (2 decks)

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