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Holistic Health > Quiz 2 > Flashcards

Quiz 2 Flashcards

1
Q

What is helpful in weight management

A

20 minutes of exercise a day (at least)

Whole grain, beans, nuts, fresh fruit, and vegetable diet

Aware of emotional triggers for eating

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2
Q

What does protein in our diet help our bodies do

A

Repair tissue

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3
Q

Birth control

A

Controls the chance of unwanted pregnancy

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4
Q

Safe sex

A

Includes being aware of things such as STDs and pregnancy

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5
Q

Exercise has what psychological benefits

A

It increases self-confidence

Increases alertness

Decreases tension

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6
Q

What percentage of total fat should be in the diet?

A

20-35%

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7
Q

Nutraceutical

A

A dietary supplement that is intended to prevent or treat an illness or disease

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8
Q

Another name for fats

A

Lipids

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9
Q

What is a good reason we need to have good fats in our diet?

A

To store energy for when we don’t eat

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10
Q

2 fat soluble vitamins

A

Vitamin E

Vitamin K

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11
Q

Aerobic exercise

A

Uses oxygen

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12
Q

Anaerobic exercise

A

Does not use oxygen

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13
Q

Basic components to a healthy diet

A

Gradual improvement, moderation, personalization, physical activity, and variety

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14
Q

How many servings of fruits and vegetables are recommended

A

Five to nine

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15
Q

Water soluble vitamins

A

Can be broken down in water

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16
Q

Fat soluble vitamins

A

Can be broken down in fats; more problematic than water soluble

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17
Q

How many amino acids are there

A

20

18
Q

Two suggestions for improving sleep

A

Going to sleep at the same time each night

Sleep in a bed rather than a couch or the floor

19
Q

Target heart rate

A

Slow and steady

20
Q

How many stages of sleep are there? Which stage do we dream in?

A

Five; the REM stage

21
Q

Lack of sleep can

A

Slow reaction time

Decrease immune function

Increase irritability

22
Q

Physical benefits of exercise include

A

A 30% reduction to risk of heart disease

A decrease in “bad” cholesterol

A decrease in triglycerides

23
Q

What is an STD?

A

A sexually transmitted disease

Ex: hepatitis B, HIV/AIDs

24
Q

The ingredients food label includes things such as

A

Cholesterol, sodium, and calories

25
Q

Three ways to improve brain function

A

Good sleep

Eat all meals

Exercise/ meditate

26
Q

The ingredients on a food label are listed in descending order by

A

The amount

27
Q

What is basal metabolism

A

The amount of energy required to be at rest or do nothing

28
Q

Essential amino acids

A

Only come from our diet

29
Q

3 health problems that can be related to obesity

A

Diabetes

Blood pressure- high

Heart problems

30
Q

Examples of essential minerals

A

Molybdenum
Chromium
Manganese

Not lead

31
Q

What do carbohydrates help our body do

A

Supply energy

32
Q

Three part process to expressing feelings

A

Understand what you’re feeling

Understand why you’re feeling that way

Tell someone, act it out, keep it to yourself

33
Q

Most effective birth control for men

A

Vasectomy

34
Q

Most effective birth control for women

A

Tubal ligation

35
Q

DSM-5 is

A

A list of psychological disorders

Based on 5 levels or axes

Standard and empirically based

36
Q

Generalized anxiety disorder

A

Where people tend to have exaggerated worries and worry much of the time

37
Q

Panic disorder

A

People have discrete episodes of anxiety that appear “out-of-the-blue”

38
Q

Bipolar disorder

A

People have periods of intense mood changes

39
Q

Dysthymia (persistent depressive disorder)

A

Low grade depression but people are still able to function

40
Q

Panic disorder

A

An irrational fear that interferes with your life

41
Q

Post-traumatic stress disorder (PTSD)

A

Characterized by avoidance, fear, and extreme distress after exposure to a life threatening event

Holistic Health (4 decks)

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