EXSC 221 Flashcards
1
Q
psychoneuroimmunology
A
Thoughts and feelings affect how the cells function, cause increased or decreased susceptibility to disease.
2
Q
Neurotransmitters
A
“Chemicals that facilitate communication from one nerve cell (neuron) to another across a synapse. Neuropeptides are one form of neurotransmitter that neurons use to communicate via cell receptors”
3
Q
Enteric nervous system
A
nerves that connect to the digestion system, plays a role in our emotional/mental state
4
Q
brain-derived neurotrophic factor
A
proteins that promote growth of neurons and synapses
5
Q
neuroplasticity
A
ability of the brain to change neural connections and reorganize neural pathways
6
Q
Immaterialism
A
belief that ultimate reality is something that has no material properties. This reduces matter to that which is not real
7
Q
Cartesian dualism
A
mind and body are two incompatible entities causing one to be antagonistic to the other
8
Q
Materialism
A
the belief that ultimate reality is something that has material properties and that which is immaterial does not exist
9
Q
Holism
A
the whole is greater than the sum of its parts
10
Q
Traditional chinese medicine
A
work to rid someone of disharmony and restore harmony, promoting health and healing
11
Q
Paradigm
A
model/pattern that affects how a person views reality
12
Q
Dimensions of wellness
A
physical emotional intellectual interpersonal spiritual environmental
13
Q
Epigenome
A
cellular changes that result due to influences other than genes that occur while the DNA of the cell remains unchanged
14
Q
Immaterialism claims that…
A
the reality of human life is not matter
15
Q
Materialism claims that…
A
the reality of human life is only the body
16
Q
Holism claims that
A
the reality of human life is mind and body
17
Q
Wellness includes
A
optimal energy
desire/capacity to thrive
health, fitness, overall well-being
feelings of peace/harmony
18
Q
What percentage of disease is contributed to lifestyle factors?
A
80%
19
Q
barriers to behavior change
A
Emotional, physical, economic, logistical
20
Q
determinism
A
belief that people and life are the way that they are and there is no freedom to choose to be another way
21
Q
body dissatisfaction
A
negative feelings about your own body that make your body unacceptable to you
22
Q
self-talk
A
inner speech or thoughts that you generate within your own mind that pertain to your acceptance or non-acceptance of yourself
23
Q
intrinsic worth
A
the perspective that the individual value of each person is innate or inherent and cannot be earned, it is not an object of gain
24
Q
Achievement of self-esteem
A
a good feeling about yourself that comes as reults of approval from others, money, apperance, competence, or some other contigency
25
Transtheoretical model of change
promote health behavior change, has six stages.
| precontemplation, contemplation, preparation, action, maintenance, termination
26
Self-determination theory of change
based on the belief that humans have natural, intrinsic tendencies to make healthy and effective choices
27
self-acceptance self-esteem
choosing to believe in your own innate worth of your own volition
28
self-efficacy
belief that you are able to succeed at what you set out to do
29
SMARTER goals
```
Specific
Measurable
Attainable
Relevant
Time
Ethical
Reevaluate
```
30
Changing to living a healthy lifestyle
is NOT affected by
how others are living, is not the most difficult change to make, not facilitated by a fixed mindset, not dependent on determinism
31
Most important to wise goal setting
setting goals as high as possible
32
To adopt new healthy behaviors you should
recognize that it involves your whole being, be flexible, respect how complex change can be, be patient
33
Behaviorism and operant conditioning work on people but may result in
resentment towards authority
34
The behavior and the value of each individual can be kept distinct from each other. This is best accomplished by having
self-acceptance self-esteem
35
What are the psychological needs that result in greater health and wellness?
autonomy, competence, relatedness
36
Competence
gives you the skills and abilities to act on what you have freely chosen to do. confidence and ability to make change
37
Functional fitness improves real-life movements by
teaching muscles to work together
38
Functional fitness helps correct dysfunction by
creating a solid foundation of physical ability
39
What is good posture?
proper alignment of the musculoskeletal system
40
Good posture contributes to
good functioning of many systems of the body, communicating confidence, good relationships, a better supply of oxygen to the lungs
41
Dynamic flexibility helps to maintain
better posture
42
functional fitness
ability to perform real-life daily activities. teaches the muscles to work together as one
43
Purpose of functional fitness
enhance quality of life, reduce chronic pain, avoid suffering
44
Posture
The position, or bearing, of the body or body parts. Allows body to move according to its design
45
Dynamic flexibility
ability to move or joint or joint lever system through a full range of motion. Dynamic allows for the ability/movements for everyday activities and helps to maintain posture
46
Proprioception
sensory information that comes from within the body
47
Cardiorespiratory fitness
ability of the heart to deliver oxygen and nutrients to the muscles and remove waste by-products produced during metabolism and during physical activity
48
Benefits of functional fitness
reduce or eliminate pain, prevent chronic conditions, create natural energy, enhance mental health, improve cardiorespiratory fitness, increase muscular endurance, more flexible
49
Cardiorespiratory fitness contributes to
overall well-being including neurogenesis
50
A healthy approach to improving cardiorespiratory wellness includes which of the following?
awareness of the effects of hot and humid conditions
51
How can you can estimate your current cardiorespiratory fitness level?
by measuring how far you can move in a given time
52
Resting heart rate
of heartbeats per minute when the body is at rest
53
Vagus nerve
controls the lungs, heart, throat, and intestinal tract
54
heart rate variability
interval between each heartbeat
55
Health-related components of fitness
impact risk of chronic disease, disability, and pre-mature death
made up of cardiorespiratory fitness, muscular strength/endurance, flexibility, body composition
56
diseases of choice
chronic disease conditions that are acquired in part due to lifestyle habits
57
all-cause mortality
death from any cause
58
Overload principle
subjecting various body systems to loads greater than those to which they are accustomed
59
principle of progression
indicates the body's ability to adapt to an overload by becoming more fit, requires higher intensity
60
principle of reversibility
improvements previously attained through habitual physical activity are lost when the training stimulus is removed
61
FITT Formula
Frequency
Intensity
Time
Type
62
Exercise prescription model
Calculate max HR
Figure out HRR
Determine intensity
63
LPAM
lifestyle based physical activity. Based on benefits gained in wellness, not physical skills
64
of steps
Below 3000 = inactive
above 10,000 = active
15000 very active
65
leading cause of death
cardiovascular disease
66
What are the two types of flexibility?
static and dynamic
67
The capacity to move a joint through its full range of motion is called ________.
flexibility
68
What is a health benefit of being flexible?
improved posture and reduce risk of injury
69
The principle of progression, when applied to flexibility, means what?
Everyone should ease into flexibility exercises and do some every day.
70
The relationship between flexibility and muscle strength dictates that...
flexibility is most effective when muscles are strong
71
hypermobility
extreme flexibility, can lead to laxity in joints and contribute to risk of musculoskeletal injury
72
Lordosis
Exaggerate curvature in the lumbar spine
73
Kyphosis
exaggerate curvature in cervical spine
74
Head forward position
a postural misalignment condition resulting from improper balance of strength and flexibility in the muscles of the chest, shoulders, and upper back
75
psychological flexibility
a range of human abilities that allows individuals to adapt to situational demands and change their behavior while honoring commitments to personal values
76
Ballistic stretching
rapid or bouncing-type limb movements through a full range of motion
77
myotatic reflex
occurs when the muscle spindle is stimulated. returns a stretched muscle to its original length by contracting the muscle
78
muscle spindle
detects changes in the length of the muscle. located in the belly of the muscle. causes the myotatic reflex
79
dynamic stretching
involves slow, controlled movement throughout a range of motion, followed by a return to starting position
80
Static stretching
muscle is stretched and held in the stretched position for a given length of time
81
Golgi tendon organ
sensory receptor located in the musculotendinous junction that when stimulated, causes the stretched muscle to relax through the inverse myotatic reflex
82
Inverse myotatic reflex
the automatic response that causes a stretched muscle to relax when the golgi tendon organ is stimulated
83
proprioceptive neuromuscular facilitation
a technique of static stretching that involves contraction of both the muscle to be stretched and the opposing muscle in order to elicit the inverse myotatic reflex and reciprocal inhibition
84
Contract-Relax
a part of PNF. Involves putting the target muscle in a maximum stretched position by contracting the opposite muscle group.
85
agonist
muscle or muscle group to be stretched
86
Antagonist
muscle or muscle group whose action opposes the muscle or muscle group to be stretched
87
contract-relax-agonist-contract (CRAC)
contracting the agonist to stretch the antagonist. Reciprocal inhibition occurs
88
Ballistic stretching pros/cons
Increases flexibility
| Can exceed the actual recommended joint ROM
89
Dynamic stretching pros/cons
Replicates actual movements. Best for cool-down and warm-up
90
Static stretching pros/cons
can cause discomfort
| uses golgi tendon, can facilitate greater elongation of muscle.
91
PNF pros/cons
involves a partner, so not always convenient. Safest
92
Health benefits of flexibility
```
improved posture
enhanced daily functioning
reduces risk of injury
stress management
psychological flexibility
decreased back pain
```
93
Body tissue that can generate force is called
muscle
94
What are the three types of muscle tissue in the body?
cardiac, smooth, skeletal
95
Muscular endurance is the ability of a muscle or muscle group to
contract repeatedly over time
96
Muscle strength and endurance benefits the body by
reducing back pain
avoiding osteoporosis
improving balance
97
muscular fitness can help hypertensive individuals lower
systolic and diastolic blood pressure
98
Concentric contraction
muscle shortens during a contraction against resistance
99
Eccentric contraction
muscle lengthens during a contraction against resistance
100
Functional fitness
ability to perform real-life daily activities. enhances quality of life, reduce chronic pain, and avoid suffering
101
muscular strength
ability to exert force, commonly measured as the amount of force that can be generated during one contraction of a muscle
102
Strength vs endurance
all dependent on time
103
Muscular fitness
combination of muscular strength and endurance. Both are important parts of overall health
104
What percentage of the US population has back pain?
80%
105
Basal metabolic rate
amount of energy required to maintain body functions during a resting state. BMR is assessed upon waking in the morning/before getting out of bed/before eating
106
RMR
energy expended while individual is resting, can also be RMR
107
EPOC
oxygen consumption during recovery from exercise that is above resting rate.
108
Progression
increasing intensity or overload required to make gains in fitness
109
Progressive overload
subjecting the musculoskeletal system to loads greater than those to which they are accustomed
110
Repetition
refers to the # of times a given amount of weight is lifted.
111
How to breathe during weight lifting
Breathe during the eccentric phase and exhale during concentric actions
112
Building muscle strength vs endurance
Strength: heavier weights, less reps
Endurance: lighter weights, more reps
113
Hydrogenation converts unsaturated fats to a semisolid or solid form, and they become
trans fat
114
What do the glycemic index and glycemic load affect?
insulin levels in the blood
115
Stressors release hormones that slow down digestion, resulting in
food stagnating and sending toxins into the bloodstream
116
The nutrient most needed for survival is
water
117
Classes of nutrients
```
proteins
lipids/fats
carbs
vitamins
minerals
water
```
118
macronutrients
nutrients needed in the body in relatively large amounts
proteins, fats, carbs, water
119
Micronutrients
nutrients needed in the body in very small amounts.
| vitamins and minerals
120
Nutrients
substances that contribute to growth and are necessary to maintain life. They build and repair tissues, provide energy, and support vital bodily functions
121
Proteins
component of bone/muscle
| build and repair cell to make enzymes, hemoglobin, hormones, antibodies
122
Complete proteins
provide adequate amounts of essential amino acids
| known as high-quality proteins
123
Incomplete proteins
come from plants, lack essential amino acids, known as low-quality proteins
124
unsaturated fat
dietary fat found in foods of plant origin and fish
125
Phytochemical
non-nutrient substances in plants
126
Fatty acid
organic acid with a hydrocarbon chain. a part of most fat molecules
127
Saturated fatty acid
dietary fat found primarily in foods of animal origins. contains no double bounds in the carbon chain, filled hydrogen atoms
128
Monounsaturated fatty acid
found in olive and canola oil. one double bond between carbon atoms
129
polyunsaturated fatty acid
provided in the diet by soy and corn oils. 2+ double bonds between carbon atoms
130
omega-3 fatty acid
beneficial for cardiovascular health. found in fish
131
omega-6 fatty acid
essential. found in vegetable oil
132
trans fat
created when oils are hydrogenated
133
hydrogenation
The process of adding hydrogen atoms to polyunsaturated vegetable oils to make them more solid for use in margarine or shortening; prolongs product shelf life and improves texture.
134
Carbohydrates
include simple and complex as well as digestible and indigestible
135
Starches
digestible, complex.
136
Fiber
indigestible, broken down into soluble and insoluble
137
Glycemic index
measures the impact that foods have on levels of blood glucose levels
138
Vitamins/minerals
```
Vitamins = organic
minerals = inorganic
```
used to regulate the metabolism, don't provide energy
139
Calcium
prevents osteoporosis
140
antioxidants
vitamins that help protect the body from damage caused by free radicals.
141
energy per gram for macronutrients
Protein and Carbs = 4 cals/grams
| Fat = 9 cals/gram
