Helath,Fitness.Wellness Flashcards
Bones
Structure and protection
joints
place where to bones meet
Cartilage
covers end of bones; protects against friction
Ligaments
binds bones together
Tendons
attaches bones to muscles
striated
skeletal
smooth
visceral
Cardiac
striated and smooth; only found in the heart
Nervous System
command center
controls and regulates body
Two divisions: Central : Brain and Spinal cord
Peripheral: Nervous tissue that resides outside brain and spinal cord
Cardiovascular System
Delivers blood throughout body
* Heart
* Blood Vessels
Respiratory System
Acquires oxygen and eliminates carbon dioxide
*Lungs
Respitatory passages: nasal cavity, pharynx, larynx, trachea, primary bronch
Digestive System
Ingestion, digestion, absorption, and elimination
Digestive tract
long tube that extends from the mouth to the anus
salivary glands
moisten food, and begin carbohydrate breakdown
Liver
metabolizes macronutrients ; produces bile
Gallbladder
stores bile
Pancreas
secretes substances that aid in digestion
Urinary System
Filters blood and removes waste as urine
kidneys
major urinary organ
Ureter
moves urine from kidneys to bladder
Bladder
stores urine
Urethra
conveys urine from bladder to outside of the body
Immune System
Cells, tissues, and organs that fight disease causing pathogens
Lymph nodes
A small bean-shaped structure that is part of the body’s immune system. Lymph nodes filter substances that travel through the lymphatic fluid, and they contain lymphocytes (white blood cells) that help the body fight infection and disease.
Bone marrow
Bone marrow is the soft, spongy tissue that is in the medullary cavities (centers) of bones. Healthy bone marrow is an essential part of the body, as it contains stem cells that produce blood cells and the cells that make up the immune system.
Tonsils
What are tonsils? Your tonsils are two round, fleshy masses in the back of your throat (pharynx). Part of your immune system, your tonsils are like lymph nodes. They help filter out germs that enter through your nose or mouth to protect the rest of your body from infection.
Spleen
An organ that is part of the lymphatic system. The spleen makes lymphocytes, filters the blood, stores blood cells, and destroys old blood cells. It is located on the left side of the abdomen near the stomach.
Thymus gland
The thymus gland is in the chest between the lungs. It makes white blood cells (T lymphocytes) which are part of the immune system and help fight infection. The thymus gland is in the chest, between the lungs and behind the breastbone or sternum.
Integumentary System
hair ,skin, nails
skin
maintains body temperature
protects from environment
lubricates
hair
provides insulation
Nails
protects fingers and nails
Endocrine System
Controls body through hormones
Maintains homeostasis
Glands and hormones they produce
Female Reproductive system
Male reproductive system
Produce and release spermatozoa, which is another word for sperm cells
Testes
produce sperm, most men have 2 testes, (testicles)
scrotum
sac that encloses the testes
Prostate
Gland that produces semen
Vas Deferens
carries sperm up towards the urethra
Urethra
passes urine throught the penis outside the body
Penis
made up of erectile tissue
Communicable diseases
can be transmitted by people, caused by germs
non communicable diseases
cannot be transmiited from people
Bacteria
one celled organism (example: strep throat)
Viruses
genetic material and protein coat (example: influenza)
Fungi
plant like organisms (example: athlete’s foot)
Parasites
microorganisms that live on other living things (example: Malaria)
(CAD)Coronary Artery Disease
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.1
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.
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.
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.
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.
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.
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.
Cardiorespiratory System
The first component that most people associate with being physically fit is cardiorespiratory fitness. Cardiorespiratory fitness is the ability to perform large-muscle, whole-body exercise at moderate to vigorous intensities for extended periods of time. Cardiovascular fitness may also be referred to as aerobic exercise or aerobic activities because it requires the heart, healthy lungs, and blood in the blood vessels to supply the body with oxygen. The difference between this component and the others is that the activities can be sustained over a long time and improve the fitness of the heart and lungs.
Muscular strength
Muscular strength is the amount of force a muscle group can produce. It is usually measured by the maximum amount of force produced in a single effort. In other words, it is how much weight you can lift, push, or pull one time.
Muscular Endurance
There are activities, such as skiing and walking uphill, that require specific muscle groups to work for longer periods of time. These activities fall into the category of muscular endurance.
Flexibility
flexibility refers to the movement of the joints. The definition of flexibility is the ability of the joints to move through their full range of motion.
Homeostasis
Homeostasis literally means “stable body.” It is the automatic process the body uses to remain internally stable while adjusting to conditions. For example, if you don’t drink fluids throughout the day, you would start to feel thirsty, which is your body’s mechanism to trigger you to drink. How does homeostasis work with the sleep-wake cycle? Sleep-wake homeostasis keeps track of the body’s need for sleep. The homeostatic sleep drive reminds the body to sleep after a certain time and regulates sleep intensity. This sleep drive gets stronger every hour you are awake and causes you to sleep longer and more deeply after a period of sleep deprivation.2
Circadian Rythms
Your body has several internal clocks, called circadian clocks. These typically follow a 24-hour repeating rhythm called the circadian rhythm. Your central circadian clock, located in your brain, tells you when it is time for sleep. Other circadian clocks are located in organs throughout your body. Your body’s internal clocks are in sync with certain cues in the environment. For example, light signals received through your eyes tell a special area in your brain that it is daytime. This area of your brain helps align your body clock with periods of the day and night. Light, darkness, and other cues help determine when you feel awake and when you feel drowsy. The rhythm diminishes and shifts due to aging, which impacts the sleep-wake cycle.
Stage 1 non-REM sleep
Stage 1 (non-REM sleep) is the transition between wakefulness and sleep. During this short period (lasting several minutes), the body fluctuates between relatively light sleep and wakefulness.
Stage 2 non-REM sleep
When you reach stage 2, you are asleep. Stage 2 non-REM is a period of sleep before entering deeper sleep. The heartbeat and breathing slow, and muscles relax even further.
Tip: A person spends more of the repeated sleep cycles in stage 2 sleep than in other sleep stages.
Stage 3 non-REM sleep
Stage 3 non-REM sleep is called deep sleep or slow-wave sleep. The body needs this stage to feel refreshed in the morning.
Tip: Stage 3 occurs in longer periods during the first half of the night.
REM sleep stage
REM sleep first occurs about 75–90 minutes after falling asleep. In REM sleep, the eyes move rapidly from side to side behind closed eyelids. The breathing becomes faster and irregular, and the heart rate and blood pressure increase to near waking levels.
Tip: Most of the dreaming occurs during REM sleep, although some can also occur in non-REM sleep. The arm and leg muscles become temporarily paralyzed, which prevents a person from acting out the dreams. REM sleep usually occurs later in the night, and people do not experience as much REM sleep in colder temperatures.
Carbohydrates
The Primary Function of Carbohydrates: Energy
If you crave carbohydrates, it may be a sign that your body needs more energy. Only carbohydrates can provide a quick source of energy that your body uses for your cells, tissues, and organs. How much energy can you get from carbohydrates? For every gram of carbohydrate you eat, you get four calories of energy.
Dietary Fiber
Dietary fiber is a type of carbohydrate, but unlike other carbohydrates, it cannot be digested and, therefore, does not have any calories. Fiber is commonly classified as either soluble, which dissolves in water, or insoluble, which does not dissolve in water. Sources of fiber include the following:
whole grains and whole-grain cereals
whole fruit
vegetables
nuts and seeds
beans and legumes
Protein
Protein is found in every cell in the body. Your body needs protein from the foods you eat to build and maintain bones, muscles, cartilage, blood, and skin. Protein, like carbohydrates, also provides you with energy—four calories per gram consumed. It is important to eat enough dietary protein every day because our body does not store protein the way it stores fats or carbohydrates. How much you need depends on your age, sex, health, and level of physical activity.
Unsaturated fats
(monounsaturated and polyunsaturated) are considered “good” fats and can promote health if eaten in the right amounts. They tend to be liquid at room temperature and are known as oils.
Saturated fats
tend to be solid at room temperature. They have a negative effect on heart health because they raise blood lipid and cholesterol levels.
Trans fats
are created during conversion of oils into solid fats and naturally found in some foods. They are typically solid at room temperature and have a negative effect on heart health because they raise blood cholesterol levels.
Vitamins
Vitamins are substances that your body needs to grow and develop normally.
There are 13 vitamins your body needs. They include the following:
Vitamin A
B vitamins
Thiamine (B-1)
Riboflavin (B-2)
Niacin (B-3)
Pantothenic acid (B-5)
Biotin
Vitamin B-6
Cobalamin (B-12)
Folate
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Vitamin A
Vision health; protects the body tissue from damage
an eye icon
Vision
skin icon
Skin
Plants: colorful sources
Animals: whole-milk dairy products, liver
Fat-soluble
B Vitamins
(thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12, and folate)
Helps the body obtain or make energy from the food eaten; essential for brain function; vitamin B-12 needed for the formation of red blood cells
Metabolism icon
Metabolism
blood icon
Blood
Animal: variety
Plants: Leafy green vegetables, beans, cereal
Water-soluble
Vitamin C
Important for skin, bones, and connective tissue; promotes healing; helps the body absorb iron for blood; helps the body absorb calcium and is essential for bone development; plays a role in the nervous, muscular, and immune systems
bones icon
Bones
skin icon
Skin
Plants: Fruits and vegetables (e.g., citrus, peppers, tomatoes, greens, juices)
Water-soluble
Vitamin D
Helps the body absorb calcium and is essential for bone development; plays a role in the nervous, muscular, and immune systems
bones icon
Bones
muscles icon
Muscles
Animals: Milk, egg yolks, liver, oily fish (including salmon and mackerel)
Plants: Enriched cereal
(Note: The body makes it naturally with exposure to sunlight.)
Fat-soluble
Vitamin E
Protects the body tissue from damage; keeps immune system strong; supports the formation of blood cells
bones icon
Bones
blood icon
Blood
skin icon
Skin
Plants: Vegetable oils and margarine, nuts, seeds, leafy greens
Fat-soluble
Vitamin K
Helps the body make proteins for healthy bones, tissues, and blood clotting
bones icon
Bones
blood icon
Blood
Animals: Limited source in meat and eggs
Plants: Mostly green vegetables, dark berries
Fat-soluble
Minerals
minerals are elements that are not broken down, and they are not created by plants and animals. Minerals are absorbed by plants and animals through the soil and food. When you eat, you consume the minerals that plants and animals absorbed.
This lesson will focus on the following four important minerals:
calcium
sodium
potassium
iron
Calcium
Blood vessel contraction; proper structure and function of bones and teeth; muscle contraction
blood icon
Blood
bones icon
Bones
muscles icon
Muscles
Iron
Found in red blood cells; helps provide oxygen to the cells, tissues, and organs; assists in the creation of certain hormones
blood icon
Blood
Metabolism icon
Hormones
Sodium
Electrolyte that aids fluid balance and maintenance of blood pressure; needed for muscle function
Water balance icon
Water Balance
muscles icon
Muscles
Potassium
Electrolyte that maintains fluid status in cells; helps with nerve transmission; muscle function
Water balance icon
Water Balance
Nerves icon
Nerves
muscles icon
Muscles
