Gym Health unit 1 unit test Flashcards

1
Q

What are the 4 dimensions of Holistic Health?

A

Physical= Good activity level, good nutrition, good hygiene
social= good communication, trust with family and friends, outlet
emotional= positive mind set, being able to express your feelings, dealing with emotions
spiritual/cultural= practicing your beliefs, morals and values that guide your actions, connections with nature

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2
Q

what is sleep

A

A dormant state

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3
Q

Why is sleep important? How does sleep affect our health?

A

-Move better
-Recover faster
-lower chance of obesity
-lower chance of mental health issues

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4
Q

How much sleep is enough for teens your age?

A

8 to 10 hours

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5
Q

What is a sleep cycle? How long is a typical sleep cycle?

A

A sleep cycle is the REM stages of sleep
a typical sleep cycle is 90 minutes and you want 5-6 complete sleep cycles each night (8-9 hours)

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6
Q

What are ways that help sleep better?

A

-Herbal tea ( drink one cup every night)
-Fresh air(open a window)
-Journaling (helps get things off your mind)

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7
Q

What are calories?

A

A unit that measures energy

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8
Q

the 4 Food Groups

A

fruits and vegetables, Grain products, Dairy, Meat and Alternatives
(50% fruits/veg 25%meats and alternatives 25%whole grains ) ALSO CHOOSE WATER

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9
Q

What are the 3 Macronutrients?

A

Carbohydrates, Fats, Proteins

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10
Q

What are Carbohydrates

A

-Main source of energy (for excises)
-Simple carbs- broken down quickly
-complex carbs- broken down slowly
examples: rice, bread, cereal

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11
Q

What are Fats

A

provide energy, helps absorption of some vitamins, helps make hormones and cell menbrains, boost concentration
examples: Beef, butter, nuts

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12
Q

what are the good fats vs bad fats

A

good= unsaruraded
bad= trans, saturated

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13
Q

What are proteins

A

Maintains muscle mass and supports body tisssue and growth and repair
examples: Chicken, Egg, Fish, Bean, Lentils

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14
Q

What is stress?

A

Stress is your body’s way of responding to any kind of demand (good and bad)

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15
Q

What is eustress (good)

A

-produces positive feelings, temporary, motivates you
examples: stepping outside your comfort zone, test study motivations

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16
Q

What is distress (bad)

A

-Negative, unwanted, decreases performance, causes worry and negative emotion’s
example: exams, fights with friends, presentations

17
Q

What happens to your body (physically) when you have chronic stress?

A

heart attack, high blood pressure and stroke. Sleep problems. Weight gain. Problems with memory and focus

18
Q

What are some common stressors for teens?

A

FOMO, Arguing with loved ones, someone blocking you, tests

19
Q

What are healthy ways to COPE with stress?

A

-pacing study time
-getting good sleep
-positive thinking
-hot showers
-listening to music
-talk to someone you trust

20
Q

What are unhealthy ways to COPE with stress?

A

-binge eating
-drugs/alcohol
-chewing fingernails
-negative self talk

21
Q

What is the Rule of 5’s?

A

will this mater in 5 min, 5 hours, 5 days, 5 weeks, 5 months……
(only give the thing the attention it deserves)

22
Q

What is resilience? Why is it important?

A

the ability to overcome challenges
-it’s important because it handles difficult situations without negatively impacting your life

23
Q

What are protective factors that help develop resilience?

A

-healthy coping skills
-problem solving skills
-strong social circle

24
Q

What are risk factors that decrease developing resilience?

A

-lack of communication skills
-low self worth
-mental health issues in family

25
Q

what is drug use

A

an act of taking drugs and it can interfere with one’s daily activity

26
Q

what is dependence

A

the state of replying on something or being controlled by someone

27
Q

what is drugs

A

any substance that changes the way your body and mind work

28
Q

what is tolerance

A

the ability to take/endure something without adverse reaction

29
Q

what is addiction

A

the act where you feel the need to take a substance

30
Q

what is drug abuse

A

involves use of a drug to the extent that interferes with one’s life

31
Q

what is withdrawl

A

the symptoms that occurs once decreasing in use of a drug

32
Q

What are the 5 stages of drug use?

A

experimental use
social use
overuse
abuse
dependence

33
Q

What are 4 methods of drug administration?

A

oral ingestion
inhalation
injection
absorption

34
Q

What oral ingestion

A

-most common
-tablets/capsules/liquids
-slowest method

35
Q

what is inhalation

A

-snort through nose
-smoke
-rapid absorption into blood stream

36
Q

what is injection

A

-drug dissolved in a liquid and injected
-fastest method (IV)

37
Q

what is absorption

A

-applied to skin
-absorbed into blood stream
-placed on skin or under tongue

38
Q

What are the ways drugs/alcohol can affect different people

A

-Women get drunk faster
-A women have less body water and more fat due to their ability to reperdue
-men have more muscle

39
Q

What is binge drinking?

A

when you consume too much alcohol too fast, it acts as a poison if you drink too much you might vomit or pass out
-5 or more drinks is considered binge drinking