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Fitness & Lifestyle > exam part 5 > Flashcards

exam part 5 Flashcards

1
Q

what does this define: the state of feeling very tired, weary, or sleepy resulting from insufficient sleep, prolonged mental or physical work, shiftwork, or extended periods of stress or anxiety

A

Fatigue

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2
Q

over _% Canadians reported trouble falling asleep or staying asleep

A

50%

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3
Q

approx __% Canadians work shiftwork

A

25%

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4
Q

Adults should get how many hours of sleep

A

7-9 hours

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5
Q

what is the cumulative effect of not getting enough sleep (less than six hours per night) for a prolonged time (more than three months) example: staying up late to binge-watch TV

A

sleep deprivation

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6
Q

__% of Canadians claim to sleep less than seven hours a night

A

75%

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7
Q

what are two sleep types?

A
  • Non-rapid eye movement (non-REM sleep)
  • rapid eye movement (REM) sleep
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8
Q

which sleep type is stages of sleep, including N1, N2, and N3 which you have a lower heart rate, slow eye, movements, and slower brain wave activity

A

non-rapid eye movement (non-REM) Sleep

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9
Q

which sleep type is a stage of sleep that allows your body to recover from mental fatigue and helps to store memories and consolidate learning. Dream stage increase breathing, HR and BP

A

rapid eye movement (REM) sleep

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10
Q

what are the three stages of non-REM sleep?

A

N1, N2, N3

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11
Q

what stage of non-REM sleep is light sleep interim between consciousness and sleep

A

N1

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12
Q

what stage of non-REM sleep is also light sleep heart rate slows, eyes become unresponsive

A

N2

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13
Q

What stage of non-REM sleep is Deep sleep, a profound state of unconscious, body repairs

A

N3

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14
Q

humans are _____

A

diurnal beings/animals

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15
Q

what are the physical, mental, and behavioural functions and processes that follow a 24-hour cycle

A

circadian rhythm

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16
Q

what is awake during the day, asleep at night

A

diurnal

17
Q

what are three Chronotypes?

A
  • morning
  • evening
  • intermediate
18
Q

what are two typical types of shift schedules

A
  • 8-hour shifts (day, afternoon, night)
  • 12-hour shifts (day, night)
19
Q

what is a least disruptive to circadian rhythms; hard to switch

A

fixed shifts

20
Q

what is a syndrome associated with decreased light caused by climate, latitude, and changes in neurotransmitter function as a result of seasonal changes?

A

Seasonal affective disorder (SAD)

21
Q

what is a condition that affects a person’s sleep quality, timing, or duration and may impact their ability to properly function while they are awake

A

sleep disorder

22
Q

How much sleep do shift workers get compared with non-shift workers?
a. the same
b. more
c. less
d. none of the above

A

c. less

23
Q
  • How does the most effective shiftwork rotate?
    a. from days to nights to afternoons
    b. from days to afternoons to nights
    c. from afternoons to days to nights
    d. from nights to afternoons to days
    e. from nights to days to afternoons
A

b. from days to afternoons to nights

24
Q

Which of the following happens during REM sleep?
a. Your body repairs cells and boosts your immune system.
b. You don’t get a restful sleep.
c. You recover from mental fatigue.
d. You don’t easily wake up.
e. Your brain waves become larger.

A

c. You recover from mental fatigue.

25
Q

Circadian rhythm refers to
a. your heartbeat
b. your biological clock
c. your reproductive clock
d. a method of birth control
e. the amount of blood flowing through your heart

A

b. your biological clock.

26
Q

The possible symptoms experienced by sleep-deprived shiftworkers do NOT include
a. temporary partial paralysis
b. poor appetite
c. peripheral hallucination
d. difficulty speaking
e. staying awake easily around sunrise

A

e. staying awake easily around sunrise

27
Q

To try to sleep during the day with other people around, avoid
a. putting sound barriers around your bedroom to keep noise out
b. using white noise to reduce sounds
c. sleeping in the basement when kids are playing in the house
d. using relaxation techniques to fall asleep
e. consuming coffee or chocolate before going to sleep

A

e. consuming coffee or chocolate before going to sleep

28
Q

The hormone that helps you feel tired is
a. serotonin
b. melatonin
c. tyroxine
d. adenosine
e. cryprochrome

A

b. melatonin

29
Q

Many people have a clear reduction in task performance around which time of day?
a. midday
b. early morning
c. post-lunch
d. late afternoon
e. early evening

A

b. early morning

30
Q

Which type of work is most disruptive in terms of causing harmful effects through major changes to the circadian rhythm?
a. permanent night work
b. slowly rotating shiftwork
c. rapidly rotating shiftwork
d. non-rotating shiftwork
e. permanent day work

A

a. permanent night work

31
Q

In which stage of sleep does dreaming occur?
a. N1
b. N2
c. N3
d. REM
e. non-REM

A

d. REM (Rapid Eye Movement) stage.

32
Q

Under which condition is melatonin released, and what is the effect of its release?
a. Melatonin is released when light levels are high, making a person feel sleepy.
b. Melatonin is released when light levels are high, increasing body temperature and making a person feel awake.
c. Melatonin is released when light levels are low, decreasing body temperature and making a person feel sleepy.
d. Melatonin is released when light levels are low, decreasing body temperature and making a person feel awake.
e. Melatonin is released when a person wakes up, increasing body temperature and making a person feel sleepy.

A

c. Melatonin is released when light levels are low, decreasing body temperature and making a person feel sleepy.

Fitness & Lifestyle (10 decks)

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