Health & Fitness Flashcards
What is The integumentary system
The integumentary system is a biological system that serves as the body’s first line of defense and plays a vital role in maintaining homeostasis. It consists primarily of the skin, along with its associated structures such as hair, nails, sweat glands, and sebaceous (oil) glands.
What systems Regulate body temperature
The integumentary system & central nervous system
What are some effects of aerobic exercise on cardiorespiratory fitness?
- Enables more blood to be pumped with each stroke of the heart
2.Enables more blood to be pumped with each stroke of the heart - Increases amount of oxygen inhaled
Stages of sleep
1,2,3, and REM
Stage 1 Sleep
Stage 1 Non-REM Sleep
Transition between wakefulness and sleep.
Light sleep where you might easily wake up.
Duration: 5-10 minutes.
Brain waves begin to slow down, and muscle activity decreases.
Stage 2 Sleep
Stage 2 non-REM:
The most prominent stage, accounting for about 50% of total sleep time.
Characterized by the appearance of sleep spindles and K-complexes (brain activity that helps consolidate memories and block external stimuli).
Body temperature drops, and heart rate slows.
Duration: ~20 minutes per cycle.
Stage 3 Sleep
Stage 3 non-REM:
Also called deep sleep or slow-wave sleep (SWS).
Characterized by very slow delta waves in the brain.
This is the most restorative stage, vital for physical recovery, immune system repair, and growth.
Duration: 20-40 minutes, especially early in the night.
REM Sleep
REM Sleep (Stage 4)
Brain activity is similar to wakefulness.
Dreams occur most vividly here.
The body experiences temporary paralysis to prevent acting out dreams.
Essential for memory consolidation, emotional processing, and brain health.
REM periods lengthen as the night progresses.
What is the recommended amount of sleep per day for a child between 6–13 years old?
9-11 hours
Macro nutrient that
Provides key functions in hormone regulations
FAT
Which reaction is common with food allergies?
Difficulty breathing
When should a person wash their hands to prevent the spread of bacteria?
After preparing food
warning signs of depression?
Diminished appetite
Feelings of worthlessness
Difficulty concentrating
Loss of interaction with others
Which of the following psychological stages would the person experience, according to Kubler-Ross?
Denial
Anger
Bargaining
Depression
Acceptance
Causes blood vessel constriction
Caffeine
common symptoms of stress?
Smoking more often
Stuttering momentarily
Acting impulsively
Grinding teeth
Which is an example of self-awareness?
Thinking an evaluator’s feedback is an opportunity to improve instead of personal criticism
After taking a math assessment you prepared for all week you get a lower score than you anticipated. Reviewing your coaching report and contacting the Math Center for help on the content areas where you seemed to struggle is an example of which SEL competency
Executive function
To prepare for a series of courses that require data analysis you watch a free instructional video that explains the various functions of Microsoft Excel. This is an example of which SEL competency?
Executive function
You have to organize a dinner for your team at work and you are careful to find a restaurant with options for your vegetarian coworkers, so they feel comfortable. This is an example of which SEL competency?
Communication and leadership
Scheduling a team dinner for after sunset to accommodate several of your team Muslim members that are observing Ramadan is an example of which SEL competency?
Social-awareness
Which body system communicates throughout the body through electrical impulses?
Nervous system
Oxygen and carbon dioxide gases exchange in which organ?
Lungs
What is the role of the integumentary system?
Protect body parts
skin sheds about —of skin cells every year
4kg
Skeletal System
Bones -blong bones, short bones, flat bones, and irregular bones
Joints
Cartilage
Ligaments - connect bone to bone
Tendons - connect muscle to bone
Muscle
There are three types of muscles in the body: striated (muscle, face), smooth (organs), and cardiac (heart).
The Nervous System
Specific functions of the nervous system include receiving sensory input, sending signals to the brain, regulating homeostasis, and communicating throughout the body for movement.
Nervous System: Central and Peripheral
The nervous system is classified into two major divisions: the central nervous system (CNS) and the peripheral nervous system (PNS).
These systems all work together to use oxygen to convert foods into energy and to excrete the byproducts.
The respiratory, cardiovascular, digestive, and urinary systems
The Respiratory System
The respiratory system works with the cardiovascular system to provide oxygen to the cells and to remove the waste products (e.g., carbon dioxide).
Respiratory System: Organ
The respiratory system consists of the lungs, passageways for airflow, blood vessels, and muscles. These elements work together to bring oxygen into the body and expel carbon dioxide that is produced during metabolism.
Respiratory Passages
The respiratory passages are divided into the upper respiratory tract and the lower respiratory tract. The upper respiratory tract includes the nose, pharynx (throat), and larynx (voice box). The lower respiratory tract consists of the trachea (windpipe), bronchial tree, and lungs.1
The cardiovascular system
The cardiovascular system consists of the heart (a powerful muscular pump) and blood vessels
Heart Rate
The faster the heart beats, the more oxygen it transports throughout the body. The sounds you hear in a heartbeat are actually the closing of heart valves. The typical adult heart beats 72 times per minute.
Cardiovascular System: 2 categories of Blood Vessels
There are two categories of blood vessels: arteries and veins. Arteries carry blood away from the heart to the body tissues. Veins carry oxygen-poor blood back to the heart.
Artery Blood Vessels
The muscles in the left side of the heart pump the blood out of the heart through the largest single artery in the body: the aorta. The aorta, like the trunk of a tree, is the largest of all arteries.
the capillary
At various locations, the aorta branches off into smaller arteries, which lead to all the organs in the body. The artery branches get smaller as they get closer to and enter an organ. In order for the oxygen-rich blood to enter a cell, it must pass through the capillary, the tiniest of all blood vessels.
Cardiovascular System Function: Circulation
The cardiovascular system provides a constant supply of nutrients and oxygen to the body’s cells through the flow of blood. This is called circulation. Oxygenated blood enters into the left side of the heart, which then pumps it out of the heart through the aorta. The arteries and capillaries deliver the oxygenated blood to the cells in the organs. The veins carry the oxygen-poor blood and wastes (i.e., carbon dioxide and water) from cells back toward the lungs, where the blood receives oxygen. The cycle is repeated over and over.2
The Digestive System
The digestive system includes the digestive tract and its accessory organs. The role of the digestive system is to process food into molecules that can be absorbed and utilized by the cells of the body. Food is broken down until the molecules are small enough to be absorbed and the waste products are eliminated.
Digestive Tract and Functions and Its Functions
The four functions of the digestive system are ingestion, digestion, absorption, and elimination. The digestive tract resembles a long conveyor belt. Food enters through the mouth, and solid waste material leaves the body through the anus.
Digestive System: Accessory Organs
The accessory organs in the digestive system that help process foods include the salivary glands, liver, gallbladder, and pancreas.
The salivary glands, located in the mouth, moisten and lubricate food and begin the breakdown of carbohydrates.
The liver metabolizes macronutrients (e.g., carbohydrates, proteins, fats), produces bile, and detoxifies the body.
The gallbladder stores bile, a yellow-green fluid that helps the body digest and absorb fats.
The pancreas secretes enzymes and hormones (e.g., insulin) that help with digestion and the use of carbohydrates, proteins, and fats.
Gallbladder Removal
People who have their gallbladder removed are no longer able to store bile. The liver still produces bile and secretes it straight into the small intestines, where it is then used to digest fats.3
The Urinary System
The urinary system, also called the renal system, balances the fluids in your body by stimulating thirst and producing, storing, and eliminating urine.
Urinary System: Organs
The kidneys are major organs in the urinary system. Humans have two bean-shaped kidneys. Each kidney is about the size of a fist. They are located in the abdominal cavity on either side of the spine.
Connected to each kidney is a ureter. The urine flows out of the kidneys through the ureter to the urinary bladder.
The bladder is the temporary holding reservoir for urine. Once the bladder is full, the body has the urge to urinate.
Once the urine starts to flow, it travels through the urethra and is expelled from the body.
On a female, the urethra is between one and two inches long.
On a male, the urethra is about eight inches long.
Urinary System: Function
The kidneys filter out waste products (e.g., urea, uric acid) from the bloodstream and remove these waste products in the form of urine so that the waste does not become harmful to the body. The kidney also reabsorbs fluids and other substances back into the bloodstream so that the body does not lose too much water and essential salts. Only the urinary bladder can store urine.
Protecting Kidneys
Because the kidneys are so close to the surface of the body, they are only protected by fat. This is why football players wear pads that stick out the top of their pants; they need to cover and protect their kidneys.4
The Immune System
The immune system, sometimes referred to as the lymphatic system, is a complex network of cells, tissues, and organs that work together to defend and protect the body against foreign invaders that can cause sickness and disease
Immune System: Function
The immune system produces, stores, and carries white blood cells (leukocytes) around the body. The job of these white blood cells is to find and destroy bacteria, viruses, parasites, fungi, and substances that appear foreign and harmful. On the surface of these foreign invaders is a substance called an antigen. There are different antigens for every cold that you have had and every flower that has made you sneeze. When an antigen is recognized, the body activates an inflammatory response. Symptoms of the inflammatory response can include swelling, pain, redness, and elevated temperatures (i.e., the stuffy nose, red and painful throat, and fever from the flu). Some immune cells also produce antibodies that bind to the antigen. This binding ultimately results in the destruction of the antigen, either directly or with the help of other white blood cells.
Immune System: Fluids, Tissues, and Organs
In addition to the specialized immune cells, the following fluids, tissues, and organs help protect the body against foreign invaders: lymph, lymph nodes, bone marrow, tonsils, adenoids, spleen, and thymus gland.1
Integumentary System: Function of Hair and Nails
The hair and nails cover body structures and have sensory receptors. Hair, which covers the scalp and body, provides insulation, keeping the body warm. Nails are made of a tough protein called keratin, which protects the fingertips and toes from injuries to the surrounding soft tissue.
The Endocrine System
The endocrine system is an information-signaling system, much like the nervous system. However, unlike the nervous system, which uses electrical impulses to send messages, the endocrine system sends chemical messages called hormones. The hormones influence growth, development, and energy-producing activities.
Endocrine System: Function
The overall function of the endocrine system is to keep the body in a state of homeostasis, or balance. It keeps balance by sensing the levels of hormones in the bloodstream and releasing the appropriate amount of hormones to bring the body back into balance.
Endocrine System: Glands
The endocrine system is comprised of the endocrine glands that secrete hormones. There are eight major glands in the endocrine system: pineal gland, pituitary gland, thyroid, thymus, adrenals, pancreas, and ovaries (female) or testes (male). Although these endocrine glands are scattered throughout the body, they are still considered one system because they have similar functions, similar mechanisms of influence, and many important interrelationships.2
Female Anatomy: Internal Organs
The internal organs of the female reproductive system include the vagina, cervix, uterus, fallopian tubes, and ovaries.
Where in the female genital tract is the egg fertilized?
Fallopian tubes
Which part of the female genital tract sheds during menstruation?
Uterus
Female Anatomy: External Genitalia
The external genitalia, or vulva, are the accessory structures of the female reproductive system that are external to the vagina.
A set of lips (labia) surrounds the vagina. The labia connect the internal reproductive organs to the outside of the body.
The vagina is a collapsible tube that connects the uterus and cervix to the outside of the body.
In front of the vagina is the urethra, a small tube that extends about 1.5 inches into the pelvis.
The clitoris is a small organ composed of erectile tissue, similar to the penis.
Mammary Glands
The accessory organs of female reproduction are the mammary glands. The majority of the breast consists of mammary glands. The breasts contain ducts and sinuses that carry milk to the nipples.1
Menstrual Cycle, Fertilization, and Menopaus
The menstrual cycle is a cycle of changes in female hormone production that lasts approximately 28 days. A female is most fertile during days 13–14 of the menstrual cycle, which is when ovulation occurs. During these days, the egg (ovum) is released from the ovary. If the egg is not fertilized, hormone changes will cause the lining of the uterus to shed (menstruation), and the cycle starts all over again.
Fertilization
A female is born with all the eggs that will ever be used. When the eggs are no longer available and estrogen levels drop, menopause begins. The drop in estrogen levels also causes the menstrual cycle to stop.
The Male Reproductive System
The organs of the male reproductive system produce and release spermatozoa, which is the moving sperm cell. The male reproductive organs are located both inside and outside the pelvis.
The testis or testicle is the male organ that produces sperm. Most males have two testicles.
The scrotum is the sac that encloses the testes on the outside of the body.
The prostate is a gland that helps make semen, the fluid that contains the sperm.
The vas deferens carries the sperm up into the pelvic region, leading toward the urethra.
The urethra (not pictured) passes urine through the penis to the outside of the body.
The penis is made of erectile tissue, similar to the clitoris.2
The major body systems covered in this lesson include:
skeletal
muscular
nervous
endocrine
cardiovascular
immune (lymphatic)
integumentary
respiratory
digestive
urinary (renal)
reproductive
Bacteria
one-celled germs that multiply quickly
Bacteria may emit toxins, which are harmful chemicals that can make you sick. Antibiotics can help treat diseases caused by bacterial infections, and vaccines can prevent some bacterial infections. Strep throat is a common bacterial disease.
Viruses
tiny capsules that contain genetic material
Viruses invade your cells and begin to multiply, which can kill, damage, or change the cells and make you sick. Vaccines can help prevent infections caused by viruses. Colds are an example of a viral disease.
Fungi
primitive plant-like organisms such as mushrooms, mold, mildew, and yeasts
Athlete’s foot is a common fungal infection.
Parasites
animals or plants that survive by living on or in other living things
Malaria is an infection caused by a parasite.
germs can be transmitted in the following ways:
Direct contact: This includes kissing, touching, sneezing, coughing, and engaging in sexual contact with someone who is sick. Pregnant mothers can also pass some germs along to their babies.
Indirect contact: This involves touching something that has germs on it. For example, you can get germs if you touch a door handle that was recently touched by someone who is sick.
Bites: You can get infected through the bites of either insects or animals.
Contamination: Food, water, soil, or plants can become contaminated with germs.1
Respiratory System: Colds, Flu, and Mononucleosis
The respiratory system includes the nose, mouth, pharynx, larynx, trachea, bronchi, and lungs. Three common infectious respiratory diseases are the common cold, the flu, and mononucleosis.
Colds
are infections of the nose and throat caused by more than 200 different viruses.
Transmission: Colds are spread by infected droplets of fluid that can be inhaled or transferred via touch. Unlike other conditions caused by viruses, there is no vaccine developed to prevent or treat the common cold.
Symptoms: The signs and symptoms of the common cold may include the following:
watery eyes
nasal and chest congestion
sneezing
sore or scratchy throat
Influenza (Flu)v
According to the CDC, over 5,000 people died from the flu in the United States during the 2021–2022 flu season. (Centers for Disease Control and Prevention, 2022).
Cause: The flu is caused by influenza viruses that infect the nose, throat, and lungs. Virus icon.
Viruses
Transmission: The flu is spread by infected droplets of fluid that are inhaled or transferred via touch.
Symptoms: The flu can cause mild to severe illness and, at times, can lead to death. The signs and symptoms of the flu may include the following:
fatigue
muscle stiffness
coughs, sore throat, and nasal congestion
headaches
high fever
Mononucleosis (Mono)
Have you ever heard about the “kissing disease?” The proper term is mononucleosis, or “mono” for short. Mononucleosis is not as contagious as other infections, such as the common cold.
Cause: Similar to the cold and flu, mononucleosis is caused by a virus. Virus icon.
Viruses
Transmission: Mono is transmitted through saliva, hence the nickname. However, it is also transmitted via air droplets through a cough or sneeze or by sharing food, a drink, or utensils with someone who has mono.
Symptoms: Mononucleosis symptoms include the following:
fatigue
swollen lymph nodes in your neck and armpits
swollen tonsils, sore throat
soft, swollen spleen
fever, headache
skin rash
Strep Throat
Strep throat is a bacterial infection that is common in children. If untreated, strep throat can cause complications. Since a sore throat is also a symptom of the common cold, the flu, and mononucleosis, strep throat is often not immediately diagnosed.
Nervous System: Meningitis
Meningitis describes the inflammation of the thin tissue that surrounds the brain and spinal cord, called the meninges. There are several types of meningitis. The most common form is viral meningitis. However, pneumococcal infections and meningococcal infections are causes of bacterial meningitis.
Bacteria icon.
Bacteria
Cause: There are several types of meningitis caused by either a virus or bacteria. The most common is viral meningitis. It can cause stroke, hearing loss, and brain damage. Bacterial meningitis is rare but can be deadly because it can harm other organs in the body.
Transmission: Viral meningitis is transmitted when a virus enters the body through the nose or mouth and travels to the brain.
Prevention: Wash your hands and practice good hygiene. There are also vaccines to prevent some types of bacteria that cause meningitis.
Symptoms: The symptoms of viral and bacterial meningitis are similar and include the following:
a sudden high fever
a severe headache
a stiff neck
nausea or vomiting2
Integumentary System: Infectious Diseases
Infectious diseases of the integumentary system involve the skin, hair, nails, glands, and nerves. Common infections, especially in children and teens, include MRSA (methicillin-resistant Staphylococcus aureus), cold sores, lice (head and body), chicken pox, and measles.
Urinary System: Urinary Tract Infection
The major organs in the urinary system are the kidneys, ureters, bladder, and urethra. The most common infection in the urinary system is the urinary tract infection (UTI).
Urinary Tract Infections (UTIs)
UTIs are the second most common type of infection in the body.
Cause: Bacteria enter the urinary tract through the urethra and begin to multiply in the bladder. Although the urinary system is designed to keep out such microscopic invaders, these defenses sometimes fail. When that happens, bacteria may take hold and grow into a full-blown infection in the urinary tract.
Transmission: Bacteria from the gastrointestinal (GI) tract spread from the anus to the urethra.Bacteria icon.
Bacteria
Prevention: Stay hydrated and wipe from front to back after urinating or having a bowel movement.
Symptoms: The symptoms depend on the part of the urinary tract that is infected. The following are common symptoms of UTIs:
pain or burning when you urinate
fever, tiredness, or shakiness
an urge to urinate often
pressure in your lower belly
urine that smells bad or looks cloudy or reddish
pain in your back or side below the ribs8
Sexually transmitted infections (STIs) are also called sexually transmitted diseases (STDs) or venereal diseases.
Reproductive System: Sexually Transmitted Infections
Reproductive system icon.
“Reproductive System Icon” by Design Science, from the Noun Project.
Sexually transmitted infections (STIs) are also called sexually transmitted diseases (STDs) or venereal diseases.
A sexually transmitted infection (STI) is a virus, bacteria, fungus, or parasite people can get through sexual contact. Many STIs have no symptoms, so people can have an infection but not know it. A sexually transmitted disease (STD) develops because of an STI and the term implies that the infection has led to some symptom of disease. People sometimes use the terms in on e another’s place.
There are more than 20 different types of STIs, including chlamydia, genital herpes, gonorrhea, human immunodeficiency virus (HIV) or acquired immunodeficiency syndrome (AIDS), human papillomavirus (HPV), syphilis, and trichomoniasis. Some STIs, such as syphilis, gonorrhea, and chlamydia, are spread mainly by sexual contact. Other diseases, including Zika and Ebola, can be spread sexually but are more often spread in other ways.
Cause: Bacteria, parasites, yeast, and viruses are all causes of STIs.
Transmission: STIs are generally acquired by sexual contact. The organisms that cause sexually transmitted infections may pass from person to person in blood, semen, or vaginal and other bodily fluids.
Prevention: Use latex condoms every time you have sex, avoid sharing underclothing, wash before and after intercourse, and get a vaccination for hepatitis B.
Symptoms: STIs can have a range of signs and symptoms, including no symptoms. For this reason, STIs may go unnoticed until complications occur or until a partner is diagnosed. Signs and symptoms that might indicate an STI include the following:
sores or bumps on the genitals or in the oral or rectal area
painful or burning urination
discharge from the penis
unusual or odd-smelling vaginal discharge
unusual vaginal bleeding
pain during sex
sore, swollen lymph nodes, particularly in the groin, but sometimes more widespread
lower abdominal pain
fever
rash over the torso, hands, or feet9
Digestive System: Hepatitis
The major organs in the digestive system are the mouth, esophagus, stomach, small intestine, large intestine, pancreas, liver, and gallbladder. The liver has many important functions, including fighting infections and removing harmful chemicals from the blood. Hepatitis is the inflammation in the liver generally caused by an infection. There are three major types of hepatitis—A, B, and C—that all affect the liver. Although the symptoms of each type are similar, the treatments vary. The following is general information for most types:
Cause: Hepatitis is commonly caused by a virus, but there are other possible causes of hepatitis that do not include any of the other germs.Virus icon.
Viruses
Transmission: Transmission is based on the type of hepatitis. Hepatitis A is transmitted by consuming food or water contaminated by feces from a person infected with hepatitis A. The other hepatitis viruses are transmitted through direct contact with infected bodily fluids containing the virus.
Prevention: Wash your hands frequently, get vaccinated, and avoid unclean water and food.
Symptoms: Signs and symptoms differ based on the type of hepatitis. Because it causes an inflammation of the liver, common symptoms include the following:
loss of appetite
nausea and vomiting
diarrhea
dark-colored urine and pale stools
stomach pain
jaundice, or yellowing of the skin and eyes10
Top Deadliest Diseases
Some noncommunicable diseases are more common than others. The main types of noncommunicable diseases include cardiovascular disease (including stroke), cancer, chronic respiratory disease, Alzheimer disease, chronic kidney failure, and diabetes (CDC, 2019).
Coronary Artery Disease (CAD)
CAD is the most common type of heart disease in the United States. For some people, the first sign of CAD is a heart attack. Research suggests that CAD (also referred to as coronary heart disease, CHD) starts when certain factors, such as high blood pressure, damage the inner layers of the coronary arteries
CAD is caused by a build-up of plaque on the artery walls. Eventually, an area of plaque can rupture (i.e., break open). If this happens, blood cell fragments called platelets will stick to the site of the injury and may clump together to form blood clots. Blood clots narrow the coronary arteries even more and cause a heart attack.
Over time, CAD can weaken the heart muscle. This may lead to heart failure, a serious condition where the heart cannot pump blood the way that it should. An irregular heartbeat, or arrhythmia, also can develop.1
Heart Disease: Stroke and Hypertension
Stroke and hypertension are two types of preventable heart disease conditions.
Stroke
A stroke happens when there is a loss of blood flow to part of the brain. There are three types of strokes: an ischemic stroke, a hemorrhagic stroke, and a transient ischemic attack (TIA), or mini-stroke). Most strokes (85%) are ischemic strokes, where the artery that supplies oxygen-rich blood to the brain becomes blocked.
Stroke: Risk Factors
The primary risk factors of a stroke include the following:
High blood pressure: This is a leading risk factor for a stroke.
Diabetes
Heart diseases: This includes atrial fibrillation.
Smoking: When you smoke, you damage your blood vessels and raise your blood pressure.
Family history: This may also involve a personal history of having a stroke or TIA.
Age. Your risk of having a stroke increases as you get older.
Race and ethnicity: People of African descent have an increased risk of having a stroke.
Stroke: Effects on the Body
During a stroke, brain cells cannot get the oxygen and nutrients they need from the blood. They start to die within a few minutes. A stroke usually affects one side of the brain. Since movement for one side of the body is controlled by the opposite side of the brain, individuals who suffer a stroke will initially have face drooping, arm weakness, and speech difficulty. If a stroke is not caught in time, it can lead to paralysis or loss of motor control on the opposite side of the body. It can also cause lasting brain damage, long-term disability, or even death.2
Hypertension
Hypertension is another term for high blood pressure. Blood pressure is the force at which blood pushes against the artery walls. Each time the heart beats, it pumps blood into the arteries. When you get your blood pressure taken, you are given two numbers. The first number is your pressure when your heart beats (systolic pressure). The second number is your pressure when your heart relaxes (diastolic pressure). For example, 120 over 80 means a systolic of 120 and a diastolic of 80. An individual is diagnosed with high blood pressure if the systolic is 140 or higher or the diastolic is 90 or higher.
Hypertension: Effects on the Body
When your blood pressure stays high over time, it causes the heart to pump harder and work overtime, possibly leading to serious health problems such as heart attack, stroke, heart failure, and kidney failure.3
Hypertension: Risk Factors
Anyone can have high blood pressure. Some people, however, are more likely to have high blood pressure, including the following:
people of African descent
people over the age of 55
people with a family history of high blood pressure
The chances of having high blood pressure are higher under certain circumstances, including the following:
being overweight
eating foods high in salt
not getting regular exercise
smoking
drinking alcohol heavily
Cancer
Cancer is the name given to a collection of related diseases. In all types of cancer, some of the body’s cells begin to divide without stopping and spread into surrounding tissues. Normally, human cells grow and divide to form new cells as the body needs them. When cells grow old or become damaged, they die, and new cells take their place. When cancer develops, however, this orderly process breaks down. As cells become increasingly abnormal, old or damaged cells survive when they should die, and new cells form when they are not needed. These extra cells can divide without stopping and may form growths called tumors.
Malignant Versus Benign Tumors
Cancerous tumors are malignant, which means they can spread into or invade nearby tissues. In addition, as these tumors grow, some cancer cells can break off and travel to distant places in the body through the blood or the lymph system and form new tumors far from the original tumor. Unlike malignant tumors, benign tumors do not invade nearby tissues. Benign tumors can sometimes be quite large, however. When removed, benign tumors usually do not grow back, whereas malignant tumors sometimes do. Unlike most benign tumors elsewhere in the body, benign brain tumors can be life-threatening.
Respiratory Diseases: Asthma
Asthma is a chronic respiratory condition that intermittently inflames and narrows the airways in the lungs. The inflammation makes the airways swell. Asthma causes periods of wheezing, chest tightness, shortness of breath, and coughing. People who have asthma may experience symptoms that range from mild to severe and occur rarely or every day. A very severe case of asthmatic symptoms is called an asthma attack.
Asthma: Who’s at Risk and Risk Factors
Asthma affects people of all ages, but it often starts during childhood. Sometimes, asthma develops in adulthood, particularly in women. This type of asthma is called adult-onset or late-onset asthma. Individuals may have an increased risk of asthma because of their environment or occupation, their family history or genes, other medical conditions, their race or ethnicity, or their gender.6
Nervous System Diseases: Epilepsy
Epilepsy disorders affect approximately 3 million Americans of all ages and ethnic groups, with a lifetime risk of 3%. Seizures can start at any age, but they often begin either before age 10 or after age 55.
What is Epilepsy?
Epilepsy is a brain disorder that causes people to have recurring seizures. Seizures happen when clusters of nerve cells, or neurons, in the brain send out the wrong signals. The effects on the body vary based on where in the brain a seizure is happening. People may have strange sensations and emotions or behave strangely. Too many brain cells sending signals at the same time causes an overload. The person may have violent muscle spasms or lose consciousness. People who have epilepsy may have seizures only once in a while or as frequently as every day.
Epilepsy: Causes and Risk Factors
Epilepsy has many possible causes, including illness, brain injury, and abnormal brain development. Almost anything that disturbs the normal pattern of brain circuit activity can lead to seizures and epilepsy. In many cases, the cause is unknown. Risk factors include family history, head trauma, nervous system infections, and AIDS.7
Endocrine System Diseases: Diabetes
What is Diabetes?
Diabetes is a disease in which a person’s blood glucose, or blood sugar, levels are too high. The body uses the hormone insulin to bring the blood glucose into the body’s cells to make energy. People who are diabetic either do not produce enough insulin or do not make any insulin.
Diabetes: Type 1, 2, and Prediabetes
Individuals with type 1 diabetes do not make any insulin. Type 2 diabetes is the more common type. It is caused by either a lack of insulin or the body’s inability to use insulin efficiently. Type 2 diabetes develops most often in middle-aged and older adults but can appear in young people. A medical professional may diagnose an individual with prediabetes if the blood sugar is higher than normal but not high enough to be called diabetes.8
Diabetes: Effects on the Body
Over time, having too much glucose in your blood can cause serious problems. It can damage your eyes, kidneys, and nerves. Diabetes can also cause heart disease, stroke, and even the need to remove a limb. Pregnant women can also get diabetes; this form is called gestational diabetes.
Infectious (communicable) diseases
are caused by bacteria, viruses, fungi, and parasites. These germs can be transmitted by direct or indirect contact; insect and animal bites; and contaminated food, water, soil, or plants. Common infectious diseases include the following:
Respiratory system: colds, flu, and mononucleosis
Nervous system: meningitis
Integumentary system: MRSA, cold sores, lice, chicken pox, measles
Urinary system: UTI
Reproductive system: STI
Digestive system: hepatitis
“Body composition
is a special term used in physical fitness that involves measuring the percentage of fat, muscle, water, and bone found in the human body. Body composition is expressed as the ratio of fat mass to fat-free mass. The following formula is used to calculate body composition: total body weight = lean body mass (water, bone, muscle, and organs) + fat mass.
Methods to Determine Body Composition
There are a few methods to determine a person’s amount of body fat, including bioelectrical impedance (found in some bathroom scales), skinfold thickness measurements (with calipers), dual-energy X-ray absorptiometry (DXA), and underwater weighing.
Benefits of a Good Body Composition
Excess fat increases the risk of chronic diseases such as diabetes and heart disease. The benefits of maintaining a healthy amount of body fat include:
decreased risk of type 2 diabetes, hypertension, and heart disease;
increased functional ability (i.e., being able to move and exercise more freely);
a better calorie-burning metabolism throughout the day; and
a lean and toned body.
Maximum Heart Rate
220-age, for a 40 year old it’s 170bpm
Moderate exercise bpm
50-70% max. heart rate
Vigorous exercise bpm
70-85% max. heart rate
self-awareness
Recognize and regulate your emotions.
Reflect on your feelings and how feelings affect behavior.
Identify healthy and unhealthy behaviors and habits.
Show appreciation for your own efforts and the efforts of others.
Believe in your ability to learn and to set and achieve goals.
View your mistakes or failures as opportunities.
Believe that skills and abilities can be improved over time.
Know your strengths and values and what motivates them.
People Who Are Not Self-Aware
People who are not self-aware may be unable to understand why they feel the way they do or how and why a given emotion evokes a particular feeling or behavior. They may have a limited understanding of who they are, what they truly value, and what skills or flaws they have. They may see themselves as static and not able to change.
What Is Self-Management?
Self-management is the ability to accept responsibility for, be accountable for, and effectively manage one’s own emotions, behavior, actions, and well-being. Self-management skills help an individual become organized and more effective in their endeavors by incorporating systems, strategies, and mindsets to achieve optimal outcomes and results.
