Quiz 2 Flashcards
What is helpful in weight management
20 minutes of exercise a day (at least)
Whole grain, beans, nuts, fresh fruit, and vegetable diet
Aware of emotional triggers for eating
What does protein in our diet help our bodies do
Repair tissue
Birth control
Controls the chance of unwanted pregnancy
Safe sex
Includes being aware of things such as STDs and pregnancy
Exercise has what psychological benefits
It increases self-confidence
Increases alertness
Decreases tension
What percentage of total fat should be in the diet?
20-35%
Nutraceutical
A dietary supplement that is intended to prevent or treat an illness or disease
Another name for fats
Lipids
What is a good reason we need to have good fats in our diet?
To store energy for when we don’t eat
2 fat soluble vitamins
Vitamin E
Vitamin K
Aerobic exercise
Uses oxygen
Anaerobic exercise
Does not use oxygen
Basic components to a healthy diet
Gradual improvement, moderation, personalization, physical activity, and variety
How many servings of fruits and vegetables are recommended
Five to nine
Water soluble vitamins
Can be broken down in water
Fat soluble vitamins
Can be broken down in fats; more problematic than water soluble
How many amino acids are there
20
Two suggestions for improving sleep
Going to sleep at the same time each night
Sleep in a bed rather than a couch or the floor
Target heart rate
Slow and steady
How many stages of sleep are there? Which stage do we dream in?
Five; the REM stage
Lack of sleep can
Slow reaction time
Decrease immune function
Increase irritability
Physical benefits of exercise include
A 30% reduction to risk of heart disease
A decrease in “bad” cholesterol
A decrease in triglycerides
What is an STD?
A sexually transmitted disease
Ex: hepatitis B, HIV/AIDs
The ingredients food label includes things such as
Cholesterol, sodium, and calories
Three ways to improve brain function
Good sleep
Eat all meals
Exercise/ meditate
The ingredients on a food label are listed in descending order by
The amount
What is basal metabolism
The amount of energy required to be at rest or do nothing
Essential amino acids
Only come from our diet
3 health problems that can be related to obesity
Diabetes
Blood pressure- high
Heart problems
Examples of essential minerals
Molybdenum
Chromium
Manganese
Not lead
What do carbohydrates help our body do
Supply energy
Three part process to expressing feelings
Understand what you’re feeling
Understand why you’re feeling that way
Tell someone, act it out, keep it to yourself
Most effective birth control for men
Vasectomy
Most effective birth control for women
Tubal ligation
DSM-5 is
A list of psychological disorders
Based on 5 levels or axes
Standard and empirically based
Generalized anxiety disorder
Where people tend to have exaggerated worries and worry much of the time
Panic disorder
People have discrete episodes of anxiety that appear “out-of-the-blue”
Bipolar disorder
People have periods of intense mood changes
Dysthymia (persistent depressive disorder)
Low grade depression but people are still able to function
Panic disorder
An irrational fear that interferes with your life
Post-traumatic stress disorder (PTSD)
Characterized by avoidance, fear, and extreme distress after exposure to a life threatening event
