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Exam 3 PE Flashcards

1
Q

Stress

A

A state of mental and physical tension
– Homeostasis, or balance of the body, is disrupted

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2
Q

Eustress

A

positive” stress (can improve performance)

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3
Q

Distress

A

negative” stress (disrupts health & functioning)

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4
Q

Stressor

A

A factor that produces stress
– Physical or mental
– Acute, cumulative, or chronic

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5
Q

Stress response

A

body’s reaction to stress
– Prepares us to deal with stressors to restore homeostasis

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6
Q

Physiological Stress Response (Nervous system)

A

Nervous system: Controls voluntary/involuntary movement
– Autonomic nervous system (involuntary actions):
▪Sympathetic and parasympathetic branches
– Sympathetic activates when you need to react/produce energy
– Parasympathetic functions during rest, relaxation

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7
Q

Physiological Stress Response (Endocrine system)

A

Endocrine system: Glands/tissues that secrete hormones to regulate body
processes
– Under stress, endocrine system releases hormones activating stress
response
▪Epinephrine, norepinephrine, and cortisol
– Responses = heightened senses, increased heart rate, increased
respiration and mobilization of energy (glucose/fats)

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8
Q

Fight-or-Flight Response

A
  • Series of physiological reactions that prepare body for action
  • Combined stress responses of autonomic nervous system/endocrine
    system
  • Automatic survival response to face (fight) or run away from (flight) any
    type of perceived threat or challenge
  • Responses activate body for action
    – Increased awareness, quickened impulses, body temperature
    fluctuations, diminished pain perception
    – Blood diverted from digestion to muscles
  • After stressor dealt with, body returns to homeostasis
  • Everyday stressors may not be “life or death,” but can still evoke the
    fight-or-flight response
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9
Q

Personality behavior pattern Type A

A

Type A
▪Impatient, competitive, aggressive, highly
motivated, sometimes hostile, cynical, angry
▪Heightened response to and risk from stress

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10
Q

Personality behavior pattern Type B

A

▪Easygoing, nonaggressive, patient
▪Not prone to hostile episodes
▪Lower response to and risk from stress

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11
Q

Personality behavior pattern Type C

A

▪Confident, highly motivated, competitive, not hostile
▪Positive Qualities of Type A, without expression of
negative emotions
▪Lower response to and risk from stress

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12
Q

Personality behavior pattern Type D

A

▪Anxious, worried, socially inhibited
▪Heightened response to and risk from stress

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13
Q

Personality Behavior Patterns and Their Risks for Heart
Disease

A

A Impatient, competitive, aggressive,
highly motivated, sometimes Hostile
High

B Patient, nonaggressive, easygoing Low

C Competitive, highly motivated, highly
confident, able to maintain a
constant level of emotional Control
Low

D Negative, anxious, worried, socially
inhibited
High

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14
Q

Factors Affecting Stress

A
  • Past Experiences
    – Perception of and reaction to stressors (influenced by prior
    experiences) determines health effects
    – Learning from past experience leads to more positive responses
  • Societal Norms
    – No gender-specific physiological responses to stress
    – Gender may affect perceptions and reactions
  • Common Causes of Stress
    – Everyday situations can contribute to stress
    ▪Academic demands, adjusting to college life, making future
    plans, relationships, finances, traffic, social media use, etc.
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15
Q

Stress and Health Facts

A
  • Chronic (persistent) stress are related to serious health
    problems in the United States
    – Elevated B P, heart disease, hormonal imbalances,
    reduced immune system, emotional disorders
    including depression and anxiety
  • Approximately 75–90% of all doctor visits are for stress-
    related complaints
  • Billions of dollars lost by businesses/government
    – Absenteeism and health-care costs due to stress-
    related problems
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16
Q

Negative Effects of chronic Stress

A

lowered disease resistance
Heart disease
Elevated blood pressure
hormonal imbalances
Back and neck pain

Emotional disorders
Eating disorders

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17
Q

General Adaptation Syndrome is?

A

Three-stage adaptation to stress

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18
Q

Alarm stage

A

Initial exposure to stress
▪Fight-or-flight response activates
▪Body is more injury-prone and susceptible to disease

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19
Q

Resistance stage

A

Continued exposure to stress
▪Stress resistance is higher than normal
▪Body improves capacity to cope with stress

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20
Q

Exhaustion stage

A

Persistent exposure to stress
▪Physical and psychological resources for responding
depleted
▪Body vulnerable to disease

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21
Q

Allostasis: Allostatic Load is?

A

Explains the relationship between stress and disease

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22
Q

Allostasis

A

– Body’s ability to change/adapt to stress
– Body seeks homeostasis, does not adapt well under
long-term stress

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23
Q

Allostatic load

A

– Body’s limit for stress
– Constant or repeated activation of stress responses
▪Stress response is inefficient and health is
compromised

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24
Q

Managing Stress

A
  • Identify and manage your personal stressors
  • Get adequate rest and sleep
  • Exercise regularly
  • Use relaxation techniques
    – Progressive relaxation
    – Breathing exercises
    – Meditation
    – Visualization
  • Develop spiritual wellness
  • Develop a support network
  • Avoid counterproductive behaviors
    – Tobacco, alcohol, or other drugs
    – Disordered eating patterns
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25
Q

Online Social Networking and Stress with extroverts

A

Extroverts tend to use social networking to enhance social
relationships

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26
Q

Online Social Networking and Stress with introverts

A

Introverts tend to use social networking to compensate for
difficulty with offline relationships

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27
Q

Online Social Networking and Stress Studies suggest

A
  • Studies suggest higher amounts of time spent on social
    media is associated with depression, psychological
    distress, and lowered self esteem
  • Some individuals may experience increased anxiety
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28
Q

Exercising in Hot or Cold Environments

A
  • Humans are homeotherms: our body temperature is
    regulated to stay close to a set point (98.6° F, or 37° C)
  • Being too far above or below this set temperature can
    result in serious bodily injury
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29
Q

Exercising in the Heat (potential consequences)

A
  • Exercise muscle contraction = increase in body heat
  • Hot/humid conditions = excess body heat
  • Heat injury occurs if body temp exceeds 105 degrees
  • Heat illness = cramps, rapid heartbeat, dizziness, nausea,
    lack of sweat, and dry, hot, or clammy skin
  • Short-term exposure (30–60 min) to an extremely hot
    environment can cause heat injury
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30
Q

Heat Loss During Exercise (Convection)

A

movement of air or water around the body
▪ The faster the air or water flow, the greater the heat
loss

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31
Q

Heat Loss During Exercise (Evaporation)

A

heat release as sweat converts to gas
▪ If air temperature and humidity are high, evaporation
is limited
▪ Determining factor: air temperature and humidity
▪ Evaporation = most important means of body heat
loss during exercise

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32
Q

Clothing for Hot Environments

A
  • Minimize the amount you wear
  • Maximize exposed surface area for evaporation
  • Clothes should be lightweight, light colored, absorb
    moisture, and allow air to move freely (cottons and linens
    are best)
  • Wet/sweaty clothing promotes better heat exchange
    (evaporative cooling) than dry clothing
  • Avoid heavyweight, rubber/plastic materials
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33
Q

Heat Acclimatization

A
  • Acclimatization = Physiological adaptations to
    environment that decrease the likelihood of heat injury
  • Within 10–12 days of heat exposure, the body’s
    responses to exercise in heat are drastically altered,
    which results in a decreased exercise heart rate and
    body temperature
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34
Q

Heat injury

A

occurs when the heat load exceeds body’s ability to
regulate body temperature

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35
Q

Heat cramps

A

haracterized by muscle spasms or twitching of
the limbs.

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36
Q

Heat exhaustion

A

results in general weakness, fatigue, a
possible drop in blood pressure, blurred vision, occasionally a
loss of consciousness, and profuse sweating from pale, clammy
skin.

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37
Q

Heat stroke

A

a life-threatening emergency. The person stops
sweating, and the skin becomes hot and red. Signs include
involuntary limb movements, seizures, diarrhea, vomiting, and a
rapid, strong heartbeat.

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38
Q

Exercising in Hot/Humid Conditions Affectively

A
  • Begin exercising slowly, keep sessions short (15–20
    minutes max)
  • Monitor heart rate often, keep intensity low
  • Wear appropriate clothing
  • Stay hydrated! Drink fluids before, during, after exercise
    sessions
  • Exercise in the morning or evening, when temperatures
    are cooler
  • If you must exercise mid-day, stay in the shade
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39
Q

Guidelines for Managing Dehydration and
Fluid Intake When Exercising in Heat

A
  • Drink approximately 16 ounces (2 cups) of fluid about 2 hours
    prior to the workout
  • Drink approximately 4 to 8 ounces (½ to 1 cup) every 10 to 20
    minutes during exercise, regardless of whether you feel thirsty
    – Choose a beverage
    ▪ low in sugar (generally less than 8 grams per 100
    milliliters {3.5 o z} of water)
    ▪ that contains only a small amount of electrolytes
    (sodium and potassium)
    ▪ that is free of alcohol
    – Water is best for short duration; sports drinks may be
    beneficial for longer duration
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40
Q

Exercising in the Cold

A
  • Long periods (1–4 hours) of exercising in the cold can
    overwhelm body’s ability to maintain temperature level,
    resulting in hyperthermia
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41
Q

Hypothermia

A

a significant decline in body temperature due
to exposure to cold

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42
Q

Avoiding hypothermia

A

– Limit duration of exercise
– Dress in layers with appropriate amounts and types of
clothing
– Stay out of cold water (if it makes you shiver, it’s too cold)

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43
Q

Clothing for Cold Environments

A
  • Proper clothing should trap just enough heat during
    exercise to maintain normal body temperature, without
    overheating
  • Layering (especially for upper body) is critical for
    maintaining the body’s core temperature
  • Several layers provide much more effective insulation
    than bulky coat
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44
Q

Base layer clothing

A

– Removes moisture from skin, moves it to next layer (wicking)
– Avoid cotton, tends to stay wet

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45
Q

Middle layer clothing

A

– Further insulates the body, wicks moisture outward
– Often heavier than base layer (Polartec, Thermax, fleece)
– Only worn in very cold conditions

46
Q

Outer layer clothing

A

– Protects you from wind/water
– Windproof, waterproof, ventilated, lightweight jacket
– Hats, scarves, gloves protect extremities from frostbite and keeps
heat from escaping

47
Q

Exercising at High Altitudes

A
  • At higher altitudes, a lower barometric pressure limits
    the amount of oxygen transported in the blood,
    decreasing V O2max and exercise tolerance
  • Physiological adjustments include deeper, faster
    breaths and increased heart rate
  • Exercise intensity must be lowered to maintain target
    heart rate
48
Q

Acute Mountain Sickness

A

– Occurs at altitudes above 8,000 feet
– Affects approximately 20% of individuals exercising at
or above this altitude
– Affects some (up to 80%) who fly into high-elevation
areas
– Symptoms: severe headaches, nausea, weakness,
and dizziness
– If not corrected, can cause fluid to collect in the brain
or lungs, a life-threatening condition

49
Q

Avoiding A M S

A

– Ascend slowly
– If you go above 10,000 feet, increase altitude by no
more than 1,000 feet/day
– Sleep at lowest elevation possible
– If hiking or driving up, don’t go farther if you feel A M S
effects
– Drink plenty of water
– Avoid alcohol and other depressants
– Eat a high-carbohydrate diet
– Seek advice of physician

50
Q

Ozone

A

(gas produced from sunlight and car exhaust)
▪ Extremely irritating to lungs and airways
▪ Causes chest tightness, coughing, headaches, nausea,
throat and eye irritation, and bronchoconstriction
▪ May trigger asthma attacks

51
Q

Carbon monoxide

A

(gas from fossil fuels and cigarette
smoke)
▪ Reduces blood’s capacity to carry oxygen to body and
muscles
▪ High-traffic environments = serious health threat

52
Q

Coping with air pollution

A

– Avoid exercise when/where
▪ levels of pollutants are highest
▪ automobile traffic is heavy

53
Q

Main causes of exercise injury Are?

A

Improper training techniques
Inadequate shoes
Alignment abnormalities in legs and feet
Improper exercise techniques

54
Q

Improper training techniques

A

▪ Overtraining syndrome: a major cause of injury
▪ Too much exercise and not enough recovery time
– Increase intensity or duration by ≤ 10% over 2 week
period

55
Q

Inadequate shoes

A

Runners especially benefit from proper footwear
▪ Use shoes specifically designed for your activities

56
Q

Improper exercise techniques

A

▪ Excessive distance or duration
▪ Drastic changes in exercise routine

57
Q

Additional Risk Factors Associated
with Physical Activity

A

Age

Body size and composition (weight, body fat)

Physical fitness.

Type of activity.

Intensity and amount of activity

Gender (sex hormones, menarche).

Warm-up.

Muscle flexibility and strength.

Environmental factors (terrain, surface, weather).

Equipment (footwear, clothing).

58
Q

Age Risk

A

Risk increases with age. As you age, soft tissues
become less elastic, and injuries are more likely.

59
Q

Body size and composition (weight, body fat). RISK

A

More
weight puts more stress on joints, bones, and connective
tissue, thereby increasing risk of injury.

60
Q

Physical fitness. RISK

A

Risk is greater in unfit individuals. As
you become more fit, bones and muscles get stronger and
more resistant to damage.

61
Q

Bone density and structure. RISK

A

Less dense or weaker
bones are more prone to fracture and break.

62
Q

Gender (sex hormones, menarche). RISK

A

Women are at
greater risk of injury than men. Hormonal differences may
cause women to be at higher risk of lower leg injuries
during exercise.

63
Q

Muscle flexibility and strength. RISK

A

Less flexibility and
strength predispose you to risk.

64
Q

Environmental factors (terrain, surface, weather). RISK

A

Rough
terrain or poor weather conditions increase risk for injury.

65
Q

Equipment (footwear, clothing). RISK

A

Improper shoes can lead
to joint injuries in the leg, and inadequate or inappropriate
clothing can lead to overheating in the summer or
hypothermia in the winter.

66
Q

Type of activity RISK

A

Competitive activities are more likely to
result in injury than are leisure activities.

67
Q

Intensity and amount of activity. RISK

A

Intense activity and
fatigue cause more injuries.

68
Q

Warm-up RISK

A

Some evidence suggests that a warm-up before
exercise decreases risk.

69
Q

Common Conditions and Injuries

A

Back pain

Acute muscle soreness

Delayed-onset muscle soreness (occurs 1–2 days
after exercise)

Muscle strains

70
Q

Back pain

A

– Cause: Muscle weakness in abdomen and lower back
– Prevention: Increase flexibility and strength, reduce
body fat, and improve muscle imbalances

71
Q

Acute muscle soreness

A

– Cause: Excessive duration or intensity
– Prevention: Be cautious not to overdo and avoid
beginning/ending exercise sessions suddenly

72
Q

What is the cause of and the preventon of Delayed-onset muscle soreness (occurs 1–2 days
after exercise)

A

– Cause: Excessive duration/intensity
– Prevention: Refrain from strenuous or prolonged
exercise and avoid using heavy weight when
exercises involve a lot of eccentric contractions

73
Q

What are Muscle strains

A

– Cause: Overstretched muscle or muscles forced to
shorten against a heavy load
– Prevention: Limit stress on muscles, always warm up

74
Q

Types of Strains

A

First-Degree
Second-Degree
Third-Degree

75
Q

First-Degree

A

▪ few fibers involved

76
Q

Second-Degree

A

▪ many fibers torn, limiting
movement

77
Q

Third-Degree

A

complete tear, movement
usually impossible

78
Q

Common Conditions and Injuries

A

Tendonitis
Ligament sprains
Torn cartilage
Patellofemoral Pain Syndrome (P F P S)
Shin splints
Stress fractures

79
Q

Tendonitis

A

– Cause: Swelling in the tendon
– Prevention: Proper exercise technique, avoiding joint overuse

80
Q

Ligament sprains

A

– Cause: Excessive force applied to a joint
– Prevention: Use a brace/refrain from high-stress activities

81
Q

Torn cartilage

A

– Cause: High force or unusual movements
– Prevention: Limit high-stress activities on joint/avoid movements
outside normal range of motion

82
Q

Patellofemoral Pain Syndrome (P F P S)

A

– Cause: Patella (kneecap) “off track,” causing wear and pain
– Prevention: Use proper exercise technique, avoid stress on the
knee, strengthen quadriceps, use proper footwear

83
Q

Shin splints

A

– Cause: Muscle/tendon irritation, or inflammation of the
connective tissue, overuse
– Prevention: Run on soft surfaces, wear well-padded, shock-
absorbing shoes, advance exercise slowly

84
Q

Stress fractures

A

– Cause: Excessive force applied to the leg or foot, overuse
– Prevention: Avoid overtraining—increase load gradually,
maintain flexibility in legs/hips

85
Q

R I C E method:

A

– Rest (prevents further injury)
– Ice (reduces swelling and pain)
– Compression (reduces swelling)
– Elevation (reduces blood pressure and, therefore,
swelling)

86
Q

Cryokinetics:

A

a rehabilitation technique that incorporates
alternating periods of treatment, using ice, exercise, and
rest

87
Q

If someone is choking, you should

A

Abdominal thrusts (Heimlich maneuver)

88
Q

If someone is poisoned

A

Check the label for key information/contact the Poison Control Center
and/or 911
– Poison in Eye—flush with warm water for 15 minutes
– Poison on skin— remove clothing, flush with water and wash
area with soap and water
– Inhaled Poison—get victim fresh air, loosen restrictive clothing,
perform C P R if not breathing
– Swallowed Poison—remove any material from mouth, examine it
for injury/coloring/odor and rinse and wipe dry; administer ½
glass of water if victim is awake and can swallow

89
Q

Bleeding injury

A

Lie the person down, remove dirt/debris from
wound, apply pressure until bleeding stops, don’t
remove bandages, immobilize and get to
emergency room A S A P

90
Q

Stopped breathing or heartbeat

A

Call 911 immediately; if trained, perform
cardiopulmonary resuscitation (C P R)

91
Q

What Is Addiction?

A

Addiction: chronic psychological and physical
dependence on a substance or practice that is beyond
voluntary control

92
Q

Causes of Addiction

A

– Types of drug used
– Genetics
– Psychological makeup
– Social factors
– Brain chemistry and metabolism
– Personality characteristics
– Heredity

93
Q

Substance abuse

A

– Use of illegal drugs, the inappropriate use of legal drugs,
and/or the repeated use of drugs to produce pleasure, to
alleviate stress, or to alter/avoid reality

94
Q

Substance abuse traits

A

– Recurrent drug use, resulting in failure to perform major
responsibilities at work, home, or school
– Continued drug use despite social or personal problems
– Recurrent drug use in situations where the drug poses a
physical danger (e.g., using before driving)
– Recurrent legal problems associated with drug use

95
Q

Commonly Abused Substances

A
  • Alcohol
  • Psychoactive Drugs
  • Marijuana, cocaine, and heroin
  • Hallucinogens
  • Inhalants
  • Prescription pain relievers
  • Tranquilizers
  • Stimulants
  • Sedatives
96
Q

Psychoactive Drugs

A

Any drug that produces an altered state of consciousness
(feeling “high”)

97
Q

Examples of Psychoactive Drugs

A

– Marijuana (the most commonly used illicit drug in the United
States)
– Cocaine (powerful stimulant)
– “Club drugs”: Ecstasy, G H B, ketamine, Rohypnol,
methamphetamine, and L S D
– Prescription drugs: pain medications such as oxycodone,
hydrocodone, codeine, and morphine
– Over-the-counter drugs: cough suppressants and
expectorants

98
Q

Long-term marijuana use

A

– Psychological dependence/lung damage

99
Q

Long-term cocaine use

A

– Cardiovascular effects, respiratory effects,
neurological effects, G I problems

100
Q

Long-term methamphetamine use

A

– Paranoia, aggressiveness, extreme anorexia, memory
loss, hallucinations, delusions, and dental problems

101
Q

Alcohol

A
  • Most widely used recreational drug in the United States and
    most popular on college campuses
  • Reports say 40%–65% of full-time college students are drinkers
    and 10%–16% are heavy drinkers
  • Central nervous system depressant
    – Impaired vision, slowed reaction time, and impaired motor
    coordination
  • Blood Alcohol Concentration (B A C) determines extent of central
    nervous system depression
  • B A C is determined by the amount of alcohol consumed, body
    weight, and the rate of alcohol metabolism
102
Q

Standard Alcoholic Drink Sizes

A

Ethyl alcohol is the psychoactive ingredient in all alcoholic
beverages. A standard drink is defined as a 12-ounce beer, a 1.5-ounce
cocktail, or a 5-ounce glass of wine. Each contains approximately 0.6
ounce of ethyl alcohol.

103
Q

Alcohol abuse is any of the following:

A

– Alcohol use in hazardous situations
– Alcohol-related school or work problems
– Alcohol-causing recurrent interpersonal problems
– Alcohol-causing recurrent legal problems

104
Q

Alcohol addiction Binge Drinking included

A

– Also known as alcohol dependence
– Involves craving alcohol and not being able to control the impulse
to drink or limit drinking
– May have hereditary, psychological, or environmental components
– Binge drinking is a common type of alcohol abuse
▪ ≥ 5 drinks for males or ≥ 4 drinks for women in 2 hours

105
Q

Effects of Alcohol Abuse

A

Liver disease (e.g., cirrhosis) = liver failure/death
* Damage to central nervous system = brain damage
* Repeated irritation to the gastrointestinal system
– Increased risk for cancers of the esophagus, pancreas,
stomach, mouth, tongue, and liver
– Malnutrition
* During pregnancy can cause fetal alcohol syndrome/other birth
defects
– Physical, behavioral, and learning problems

106
Q

Tobacco

A
  • Contains nicotine: most heavily used addictive drug in the United States
  • Cigarettes, cigars, snuff, chewing tobacco, and pipe tobacco
  • Nicotine addiction
    – Provides immediate “psychological kick”
    – Causes withdrawal symptoms
  • Secondhand smoke (or sidestream smoke) contains toxic chemicals that can cause
    cancer
107
Q

Health Effects of Tobacco Use

A

– Tobacco smoking: leading preventable cause of death in the United States,
accounting for one in five deaths per year
– Increases cancer risk: lung, larynx, esophagus, pancreas, bladder, and kidney
– Woman smokers: likely to lose baby during pregnancy and/or deliver prematurely

108
Q

Electronic Cigarettes (E-Cigarettes) VAPES

A
  • Battery-operated devices designed to deliver nicotine and
    other chemicals in the form of vapor
  • Simulate the act of smoking by producing a flavored
    aerosol containing nicotine, carcinogens, and other
    potentially harmful particles (nanoparticles)
  • The long-term health effects are unknown
  • Devices are not currently regulated by F D A
109
Q

Caffeine

A
  • Substance in coffee, tea, soft drinks, chocolate, and certain
    medications
  • Stimulates central nervous system (C N S) within 15 minutes
  • Moderate doses (2–4 cups of coffee) increases
    alertness/provide an energy boost
  • Large doses = restlessness and irritability
    – Insomnia, headaches, and abnormal heart rhythms
  • Can create a psychological dependence
  • Withdrawal symptoms = headache and fatigue
110
Q

Anabolic Steroids

A
  • Synthetic substance related to male sex hormones (e.g. testosterone)
  • Legally available by prescription to treat specific conditions (taken
    orally, by injection, or applied topically)
111
Q

Affects of anabolic steroids

A

– Psychological effects: aggressiveness, uncontrolled bouts of
anger (“roid rage”), and depression
– Liver cysts and cancer
– Increased blood cholesterol, blood clotting, and hypertension
– Can reduce sperm count and shrink the testicles, which can lead
to impotence
– Irreversible breast enlargement and baldness in men and
development of masculine characteristics in women

112
Q

Strategies to Prevent Drug Abuse

A
  • Increase your self-esteem
  • Learn how to cope with stress
  • Develop varied interests
  • Practice assertiveness
  • Seek professional help if you feel depressed
  • Focus on things in your life that make you happy
  • Keep loving connections in your life

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