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Fall 2021 > EXSC 221 > Flashcards

EXSC 221 Flashcards

1
Q

psychoneuroimmunology

A

Thoughts and feelings affect how the cells function, cause increased or decreased susceptibility to disease.

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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”

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3
Q

Enteric nervous system

A

nerves that connect to the digestion system, plays a role in our emotional/mental state

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4
Q

brain-derived neurotrophic factor

A

proteins that promote growth of neurons and synapses

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5
Q

neuroplasticity

A

ability of the brain to change neural connections and reorganize neural pathways

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6
Q

Immaterialism

A

belief that ultimate reality is something that has no material properties. This reduces matter to that which is not real

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7
Q

Cartesian dualism

A

mind and body are two incompatible entities causing one to be antagonistic to the other

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8
Q

Materialism

A

the belief that ultimate reality is something that has material properties and that which is immaterial does not exist

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9
Q

Holism

A

the whole is greater than the sum of its parts

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10
Q

Traditional chinese medicine

A

work to rid someone of disharmony and restore harmony, promoting health and healing

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11
Q

Paradigm

A

model/pattern that affects how a person views reality

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12
Q

Dimensions of wellness

A 
physical
emotional
intellectual
interpersonal
spiritual
environmental
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13
Q

Epigenome

A

cellular changes that result due to influences other than genes that occur while the DNA of the cell remains unchanged

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14
Q

Immaterialism claims that…

A

the reality of human life is not matter

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15
Q

Materialism claims that…

A

the reality of human life is only the body

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16
Q

Holism claims that

A

the reality of human life is mind and body

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17
Q

Wellness includes

A

optimal energy
desire/capacity to thrive
health, fitness, overall well-being
feelings of peace/harmony

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18
Q

What percentage of disease is contributed to lifestyle factors?

A

80%

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19
Q

barriers to behavior change

A

Emotional, physical, economic, logistical

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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

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21
Q

body dissatisfaction

A

negative feelings about your own body that make your body unacceptable to you

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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

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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

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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

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25
Q

Transtheoretical model of change

A

promote health behavior change, has six stages.

precontemplation, contemplation, preparation, action, maintenance, termination

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26
Q

Self-determination theory of change

A

based on the belief that humans have natural, intrinsic tendencies to make healthy and effective choices

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27
Q

self-acceptance self-esteem

A

choosing to believe in your own innate worth of your own volition

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28
Q

self-efficacy

A

belief that you are able to succeed at what you set out to do

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29
Q

SMARTER goals

A 
Specific
Measurable
Attainable
Relevant
Time
Ethical
Reevaluate
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30
Q

Changing to living a healthy lifestyle

A

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

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31
Q

Most important to wise goal setting

A

setting goals as high as possible

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32
Q

To adopt new healthy behaviors you should

A

recognize that it involves your whole being, be flexible, respect how complex change can be, be patient

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33
Q

Behaviorism and operant conditioning work on people but may result in

A

resentment towards authority

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34
Q

The behavior and the value of each individual can be kept distinct from each other. This is best accomplished by having

A

self-acceptance self-esteem

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35
Q

What are the psychological needs that result in greater health and wellness?

A

autonomy, competence, relatedness

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36
Q

Competence

A

gives you the skills and abilities to act on what you have freely chosen to do. confidence and ability to make change

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37
Q

Functional fitness improves real-life movements by

A

teaching muscles to work together

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38
Q

Functional fitness helps correct dysfunction by

A

creating a solid foundation of physical ability

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39
Q

What is good posture?

A

proper alignment of the musculoskeletal system

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40
Q

Good posture contributes to

A

good functioning of many systems of the body, communicating confidence, good relationships, a better supply of oxygen to the lungs

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41
Q

Dynamic flexibility helps to maintain

A

better posture

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42
Q

functional fitness

A

ability to perform real-life daily activities. teaches the muscles to work together as one

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43
Q

Purpose of functional fitness

A

enhance quality of life, reduce chronic pain, avoid suffering

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44
Q

Posture

A

The position, or bearing, of the body or body parts. Allows body to move according to its design

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45
Q

Dynamic flexibility

A

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

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46
Q

Proprioception

A

sensory information that comes from within the body

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47
Q

Cardiorespiratory fitness

A

ability of the heart to deliver oxygen and nutrients to the muscles and remove waste by-products produced during metabolism and during physical activity

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48
Q

Benefits of functional fitness

A

reduce or eliminate pain, prevent chronic conditions, create natural energy, enhance mental health, improve cardiorespiratory fitness, increase muscular endurance, more flexible

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49
Q

Cardiorespiratory fitness contributes to

A

overall well-being including neurogenesis

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50
Q

A healthy approach to improving cardiorespiratory wellness includes which of the following?

A

awareness of the effects of hot and humid conditions

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51
Q

How can you can estimate your current cardiorespiratory fitness level?

A

by measuring how far you can move in a given time

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52
Q

Resting heart rate

A

of heartbeats per minute when the body is at rest

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53
Q

Vagus nerve

A

controls the lungs, heart, throat, and intestinal tract

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54
Q

heart rate variability

A

interval between each heartbeat

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55
Q

Health-related components of fitness

A

impact risk of chronic disease, disability, and pre-mature death

made up of cardiorespiratory fitness, muscular strength/endurance, flexibility, body composition

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56
Q

diseases of choice

A

chronic disease conditions that are acquired in part due to lifestyle habits

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57
Q

all-cause mortality

A

death from any cause

58
Q

Overload principle

A

subjecting various body systems to loads greater than those to which they are accustomed

59
Q

principle of progression

A

indicates the body’s ability to adapt to an overload by becoming more fit, requires higher intensity

60
Q

principle of reversibility

A

improvements previously attained through habitual physical activity are lost when the training stimulus is removed

61
Q

FITT Formula

A

Frequency
Intensity
Time
Type

62
Q

Exercise prescription model

A

Calculate max HR
Figure out HRR
Determine intensity

63
Q

LPAM

A

lifestyle based physical activity. Based on benefits gained in wellness, not physical skills

64
Q

of steps

A

Below 3000 = inactive
above 10,000 = active
15000 very active

65
Q

leading cause of death

A

cardiovascular disease

66
Q

What are the two types of flexibility?

A

static and dynamic

67
Q

The capacity to move a joint through its full range of motion is called ________.

A

flexibility

68
Q

What is a health benefit of being flexible?

A

improved posture and reduce risk of injury

69
Q

The principle of progression, when applied to flexibility, means what?

A

Everyone should ease into flexibility exercises and do some every day.

70
Q

The relationship between flexibility and muscle strength dictates that…

A

flexibility is most effective when muscles are strong

71
Q

hypermobility

A

extreme flexibility, can lead to laxity in joints and contribute to risk of musculoskeletal injury

72
Q

Lordosis

A

Exaggerate curvature in the lumbar spine

73
Q

Kyphosis

A

exaggerate curvature in cervical spine

74
Q

Head forward position

A

a postural misalignment condition resulting from improper balance of strength and flexibility in the muscles of the chest, shoulders, and upper back

75
Q

psychological flexibility

A

a range of human abilities that allows individuals to adapt to situational demands and change their behavior while honoring commitments to personal values

76
Q

Ballistic stretching

A

rapid or bouncing-type limb movements through a full range of motion

77
Q

myotatic reflex

A

occurs when the muscle spindle is stimulated. returns a stretched muscle to its original length by contracting the muscle

78
Q

muscle spindle

A

detects changes in the length of the muscle. located in the belly of the muscle. causes the myotatic reflex

79
Q

dynamic stretching

A

involves slow, controlled movement throughout a range of motion, followed by a return to starting position

80
Q

Static stretching

A

muscle is stretched and held in the stretched position for a given length of time

81
Q

Golgi tendon organ

A

sensory receptor located in the musculotendinous junction that when stimulated, causes the stretched muscle to relax through the inverse myotatic reflex

82
Q

Inverse myotatic reflex

A

the automatic response that causes a stretched muscle to relax when the golgi tendon organ is stimulated

83
Q

proprioceptive neuromuscular facilitation

A

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
Q

Contract-Relax

A

a part of PNF. Involves putting the target muscle in a maximum stretched position by contracting the opposite muscle group.

85
Q

agonist

A

muscle or muscle group to be stretched

86
Q

Antagonist

A

muscle or muscle group whose action opposes the muscle or muscle group to be stretched

87
Q

contract-relax-agonist-contract (CRAC)

A

contracting the agonist to stretch the antagonist. Reciprocal inhibition occurs

88
Q

Ballistic stretching pros/cons

A

Increases flexibility

Can exceed the actual recommended joint ROM

89
Q

Dynamic stretching pros/cons

A

Replicates actual movements. Best for cool-down and warm-up

90
Q

Static stretching pros/cons

A

can cause discomfort

uses golgi tendon, can facilitate greater elongation of muscle.

91
Q

PNF pros/cons

A

involves a partner, so not always convenient. Safest

92
Q

Health benefits of flexibility

A 
improved posture
enhanced daily functioning 
reduces risk of injury 
stress management 
psychological flexibility
decreased back pain
93
Q

Body tissue that can generate force is called

A

muscle

94
Q

What are the three types of muscle tissue in the body?

A

cardiac, smooth, skeletal

95
Q

Muscular endurance is the ability of a muscle or muscle group to

A

contract repeatedly over time

96
Q

Muscle strength and endurance benefits the body by

A

reducing back pain
avoiding osteoporosis
improving balance

97
Q

muscular fitness can help hypertensive individuals lower

A

systolic and diastolic blood pressure

98
Q

Concentric contraction

A

muscle shortens during a contraction against resistance

99
Q

Eccentric contraction

A

muscle lengthens during a contraction against resistance

100
Q

Functional fitness

A

ability to perform real-life daily activities. enhances quality of life, reduce chronic pain, and avoid suffering

101
Q

muscular strength

A

ability to exert force, commonly measured as the amount of force that can be generated during one contraction of a muscle

102
Q

Strength vs endurance

A

all dependent on time

103
Q

Muscular fitness

A

combination of muscular strength and endurance. Both are important parts of overall health

104
Q

What percentage of the US population has back pain?

A

80%

105
Q

Basal metabolic rate

A

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
Q

RMR

A

energy expended while individual is resting, can also be RMR

107
Q

EPOC

A

oxygen consumption during recovery from exercise that is above resting rate.

108
Q

Progression

A

increasing intensity or overload required to make gains in fitness

109
Q

Progressive overload

A

subjecting the musculoskeletal system to loads greater than those to which they are accustomed

110
Q

Repetition

A

refers to the # of times a given amount of weight is lifted.

111
Q

How to breathe during weight lifting

A

Breathe during the eccentric phase and exhale during concentric actions

112
Q

Building muscle strength vs endurance

A

Strength: heavier weights, less reps
Endurance: lighter weights, more reps

113
Q

Hydrogenation converts unsaturated fats to a semisolid or solid form, and they become

A

trans fat

114
Q

What do the glycemic index and glycemic load affect?

A

insulin levels in the blood

115
Q

Stressors release hormones that slow down digestion, resulting in

A

food stagnating and sending toxins into the bloodstream

116
Q

The nutrient most needed for survival is

A

water

117
Q

Classes of nutrients

A 
proteins
lipids/fats
carbs
vitamins
minerals
water
118
Q

macronutrients

A

nutrients needed in the body in relatively large amounts

proteins, fats, carbs, water

119
Q

Micronutrients

A

nutrients needed in the body in very small amounts.

vitamins and minerals

120
Q

Nutrients

A

substances that contribute to growth and are necessary to maintain life. They build and repair tissues, provide energy, and support vital bodily functions

121
Q

Proteins

A

component of bone/muscle

build and repair cell to make enzymes, hemoglobin, hormones, antibodies

122
Q

Complete proteins

A

provide adequate amounts of essential amino acids

known as high-quality proteins

123
Q

Incomplete proteins

A

come from plants, lack essential amino acids, known as low-quality proteins

124
Q

unsaturated fat

A

dietary fat found in foods of plant origin and fish

125
Q

Phytochemical

A

non-nutrient substances in plants

126
Q

Fatty acid

A

organic acid with a hydrocarbon chain. a part of most fat molecules

127
Q

Saturated fatty acid

A

dietary fat found primarily in foods of animal origins. contains no double bounds in the carbon chain, filled hydrogen atoms

128
Q

Monounsaturated fatty acid

A

found in olive and canola oil. one double bond between carbon atoms

129
Q

polyunsaturated fatty acid

A

provided in the diet by soy and corn oils. 2+ double bonds between carbon atoms

130
Q

omega-3 fatty acid

A

beneficial for cardiovascular health. found in fish

131
Q

omega-6 fatty acid

A

essential. found in vegetable oil

132
Q

trans fat

A

created when oils are hydrogenated

133
Q

hydrogenation

A

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
Q

Carbohydrates

A

include simple and complex as well as digestible and indigestible

135
Q

Starches

A

digestible, complex.

136
Q

Fiber

A

indigestible, broken down into soluble and insoluble

137
Q

Glycemic index

A

measures the impact that foods have on levels of blood glucose levels

138
Q

Vitamins/minerals

A 
Vitamins = organic
minerals = inorganic

used to regulate the metabolism, don’t provide energy

139
Q

Calcium

A

prevents osteoporosis

140
Q

antioxidants

A

vitamins that help protect the body from damage caused by free radicals.

141
Q

energy per gram for macronutrients

A

Protein and Carbs = 4 cals/grams

Fat = 9 cals/gram

Fall 2021 (5 decks)

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