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Study Skills > HLTH 121 Chptr 1-3 Flash Cards > Flashcards

HLTH 121 Chptr 1-3 Flash Cards

1
Q

What is the leading cause of death in America?

A

Heart disease

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2
Q

Risk factors for chronic disease are?

A
  • Physical inactivity
  • Poor dietary habits
  • cigarette smoking
  • excessive alcohol consumption
  • family history
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3
Q

(On chronic disease)

Genetics

A

May predispose one to chronic disease

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4
Q

Lifestyle choices and environmental factors are

A
  • Diet

- physical activity

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5
Q

What are Epigenetic‘s

A

The study of biological mechanisms that will switch genes on and off

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6
Q

Factors related to sport and exercise performance

•genetics

  • stature
  • body composition
  • VO2max
  • vision
A

•training

-optimal physiological and psychological and biomechanical training

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7
Q

Unstructured physical activity is

A

Activities of daily living (ADL)

Leisurely, walking, gardening, and housework

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8
Q

Structured physical activity is

A

Planned moderate to vigorous exercise

Brisk walking, working out in a gym, and playing a spot

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9
Q

physical activity is

A

Any movement caused by muscle contraction that result in caloric expenditure

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10
Q

Physical fitness is

A

A set of abilities and individual processes to perform specific types of physical activity

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11
Q

Health related fitness is a combination of

A
  • healthy body weight and body composition
  • cardio respiratory fitness
  • adequate muscular strength and endurance
  • adequate flexibility
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12
Q

Sports related fitness is

A

• speed, power, agility, and neuromuscular skills

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13
Q

What is overload

A

The basic principle of exercise training

(In order to improve fitness levels exercise must be done at a higher level than one usually operates)

To achieve overload and manipulate the intensity duration or frequency and exercise

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14
Q

progression is

A

Gradual increase in overload with training such as

  • faster speed of running
  • more weight lifted
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15
Q

Specificity is

A

Your body responds to the specific demands placed on it

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16
Q

Repercussion is

A

Recovery and rest

  • with an exercise session
  • and between exercise sessions
17
Q

Overuse is

A

Excessive exercise may induce adverse health effects

18
Q

Individuality is

A

individual responds to exercise training

-mostly determined by genetics

19
Q

Reversibility is

A

Get it or lose it

20
Q

Exercise is medicine: Health benefits can include

A
  • increase bone density and strength
  • reduce his blood pressure
  • promote a healthy pregnancy
  • aids and weight loss/weight control
  • improves sleep (if activity is done in the morning or afternoon)
  • improves immune function
  • increase strength of flexibility and balance; reduces risk of falling
  • reduce stress and improve self image; helps prevent mental depression
  • reverses brain deterioration with aging help prevent or delay Alzheimer’s disease improves executive functioning
  • increases insulin sensitivity improve blood glucose regulation helps prevent type two diabetes
  • reduce his risk of colon cancer prostate cancer and likely breast cancer
  • increase muscle mass muscular strength and muscular endurance
  • Increase his cardiovascular function and improve blood lipid profile helps prevent heart disease and stroke
21
Q

How does exercise enhance health

A
  • Exercise produces anti-inflammatory cytokines (small proteins) to help decrease inflammation
  • exercise may cause the expression of genes with favorable health effects
  • helpful adaptations with a single bout of exercise
  • improved blood lipid profile
  • reduce blood pressure
  • improved insulin sensitivity
22
Q

Other health promoting mechanisms of exercise can also be

A
  • lots of access body fat may reduce production of cytokines that may impair health
  • loss of excess body fat may reduce estrogen levels, reducing risk of breast cancer
  • reduction of abdominal obesity may decrease blood pressure and serum lipid levels
  • increased mechanical stress on bone high impact exercise may stimulate increases in bone density
  • production of cytokines and such as brain derived neurotropic factor (BDNF) may enhance neurogenesis and brain function
23
Q

All adults should engage in water intensity aerobic endurance exercise such as brisk walking for a minimum of

A

150 minutes per week or about 30 minutes for 5 days

24
Q

Performing more vigorous exercise decreases your time commitment to

A

75 minutes per week

25
Q

The three levels of the talk test are

A
  • light intensity: you can carry on a normal conversation during exercise
  • moderate intensity: you can talk but not sing a few notes before needing to take a breath
  • vigorous: you cannot say more than a few words at a time before meeting to breathe
26
Q

Resistance exercise- 2-3 times a week

-exercise all major muscle groups

  • about 8 to 10 different exercises
  • do about 8 to 12 repetitions each
A

• flexibility exercises - 2-3 times a week

27
Q

More is better

👇🏼

A

• increasing the weekly exercise time appears to be associated with increased health benefits

  • Good: 150
  • Better: 300
  • best: 450
28
Q

Nutrition is

A

•The science of food and the processes involved in the intake and utilization of food substances

29
Q

What is a nutrient

A

A specific substance found in food that performs one or more physiological or bio chemical functions in the body

30
Q

Macronutrients are

A

Carbohydrates, fats, and proteins

31
Q

Micronutrients are

A

Vitamins, minerals, and water

32
Q

Functions of micronutrients and macronutrients

A
  1. Provide energy - carbohydrates, fats, and proteins
  2. Promote growth and development
  3. Regulate metabolism
33
Q

Health problems associated with poor dietary habits are

A
  • stress
  • mouth esophagus cancer
  • High blood pressure
  • heart disease
  • diabetes
  • prostate cancer
  • osteoporosis
  • colon cancer
34
Q

What are two general guidelines for healthy eating

A

• from the government

  • nutrition and your health: dietary guidelines for Americans
  • www.choosemyplate .gov

• Health professional organizations

  • American heart Association
  • American cancer society
  • American diabetes Association
  • Academy of nutrition and dietetics
35
Q

What are the general guidelines for healthy eating (2)pp

A 
• examples of recommended diets
-mediterranean diet
-Harvard healthy eating diet plan
-dietary approaches to stop hypertension diet
    •DASH diet
-The prudent healthy diet
36
Q

What is the prudent diet

A

All around balance

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