a state of complete physical, mental and social well being 

not merely an absence of disease

sound of mind, body, and spirit

Physical

Intellectual

Social

Emotional

Environmental

Spiritual

Occupational

Physical Health

Spiritual Health

Sense of Purpose

Meaningful Exist

Productive

Satisfying Work

Biology/Genetics

Conditions of Living

Health Care

Economic,Educational,and Social Status

Race, Ethnicity, Gender

Social and Work Influences

Lifestyle

(Imagined Rehearsal)

Practicing through mental imagery to become more prepared to perform

sense of self respect or self worth

more satisfied you are with your life equals the more confidence you have within yourself

more stress free, the healthier you will be

Definition: Stress

Definition:

Eustress

Definition:

Distress

Stress Responses

Fight or Flight response

Burst of Energy

Adrenal glands serecte adrenaline

incresed heart rate and blood pressure

Definition:

Sympathetic Nervous System

Definition:

Parasympathetic Nervous System

Alarm- (Fight or Flight)When Body is exposed to a real perceived Stressor

Resistance- (Return to Homeostasis) tries to return to normal state

Exhaustion- Depletion of energy to flight stressor

Increase Blood flow to brain

Respiration and Perspiration increases

digestion slows

immune system decreases

pupils dialate

salivation decreases

muscles tense

urine production decreases

Short Term Consequences of Stress

Exhaustion or lack of energy

irritability or mood swings

Increased Cardiovascular disease

disrupted blood flow

digestive problems- irritable bowel syndrome and nausea

Lack of Appetite

Health and Performance Benefits

Health: adding more physical movement to your day

Fitness: ability to perform moderate to vigerous levels of physical activity without excessive fatigue

Performance: increasing speed, strength, endurance

F.I.T.T

Frequency: How often you exercise

Intensity: amount of effort or work that must be invested 

Time: how long an individuals session should last

Type: Cardio or Resistence or both?

Definition:

CRE (Cardiorespiratory Endurance)

Definition:

ME (Muscular Strength)

Definition:

ME (Muscular Endurance)

Improved cardiorespiritory fitness (reduced risk of heart diseas, hypertension)

Reduced Cancer Risk

Improved bone mass

Improved weight control

Prevention of diabetes

Improved mental health

Longer life span

Definition:

Overload

Definition:

Resistance Training

Types of Muscle Contractions:

Concentric

Muscle actively Shortening

Ex. Lifting Weights

Types of Muscle Contractions:

Eccentric

Muscle Actively Lengthening

Ex. Walking

Types of Muscle Contractions:

Isometric

Muscle actively held at fixed length

Ex. pushing a shopping cart

Warm-up

Conditioning Stimulus

Cool Down

Basic Nutrients

Water

Carbs

Protein

Fats

Trans-Fats

Fiber

Basic Nutrients:

Water

Basic Nutrients:

Carbs

Best Fuel source; provides energy quickly and efficiently

Simple carbs: Glucose and Fructose

Complex carbs: Starch and Fiber

Basic Nutrients: 

Protein

Most abundant substance in humans; transport oxygen and nutrients

develops/repairs bone, muscle, and skin

fights off infection

helps recover from blood loss

Amino Acids: building blocks of protein

Basic Nutrients:

Fats

Lipids

maintains healthy skin,

insulate body organs,

maintains body temp,

carries vitamins A, D, E and K, 

Concentrated form of energy

Basic Nutrients:

Trans Fats

created by making liquid oil into solid

increases risk of coronary and heart disease

sudden cardiac arrest

Basic Nutrients:

Fiber

Insoluable Fiber (whole grains, fruits and veggies) reduces risk of cancer

Soluable Fiber ( beans, oat bran) helps lower cholesterol levels and reduces risk of cardiovascular disease

USDA Food Guide Pyramid

Grains: 6-8 oz.

Vegetables: 3 cups

Fruits: 2 cups

Milk: 3 cups

Meat and Beans: 5-7 oz.

Meat: deck of cards

Rice/Pasta: half a baseball

Cheese: 4 staked dice

Peanut Butter: ping pong ball

Good Fats: (Unsaturated) olive and canoala oil, peanuts, avocado. Small levels of LDL and sustained level of HDL

Bad Fats: (Saturated) fats in Butter, red meats, trans fats

Men: 38g

Women: 25g

20-30% should be soluble

Vitamin A

Zinc

Micronutrients (Peanutbutter)

Genes

Metabolic Weight

Eating Patterns

Exercising

Index of the relationship of height and weight. standard measurement used by obesity researchers and health professionals

Normal BMI: 19-24

Carbs: 4 calories

Protein: 4 calories

Fat: 9 calories

3500 calories in gram of Fat

the rate of energy expenditure by a body at complete rest

Normal BMR: 1200-1600 calories

Factors influence BMR: Infancy, puberty, pregnancy

Definition:

Diabetes

disease characterized by persistently high level of sugar (glucose) in the blood

Type 1: Autoimmune disease- immune system attacks normal body cells, (insulin cells in pancreas)

Type 2: 90-95% of cases. Pancreas doesnt make sufficient amount of insulin or insulin resistance

Definition:

Physical Dependence

Definition:

Psychological dependence

Definition:

Withdrawl

Definition:

Addiction

Compulsion

Loss of control

Negative consequences

Denial

Definition:

Drug Misuse

Definition:

Drug Abuse

Stimulant: Cocaine and Meth

Marijuana: THC

Depressants: narcotics, heroin

Hallucinognes: LSD and Ecstacy

Definition: 

Binge Drinking

pattern of drinking that brings blood alcohol concentration (BAC) to .08gram-percent or above

5 or more drinks for men

4 or more drinks for women

the ratio of alcohol to total blood volume; the factor used to measure the physiological and behavioral effects of alcohol

takes 1 hour to burn off 1 drink 

(16oz beer, 5oz wine, 1.5oz hard alcohol)

Definition:

Cancer

Caricinoma: tissues covering the body and the lining of body cavities

Sarcoma: tissues including bone, muscles and connective tissue

Lymphoma: lymphatic system- infection fighting system

Leukemia: cancer of the blood forming parts of body, bone marrow, and spleen

Definition:

Malignancy

Defintion: 

Benign

Definition:

Metastasis

Sunblock

Stay out of Sun

Leave car at home

exercise regularly

balanced and healthy diet

Definition:

CVD

Tobacco use

poor nutrition, physical activity, obesity

stress and psychosocial risks

family history

high fat/low fiber diet

sun exposure

chemicals in food

Change in bowel or bladder habits

a sore that does not heal

unusual bleading or discharge

thickening or lump in the breast, testicle or elsewhere

obvious change in size, color, shape of mole or sore

nagging cough or hoarseness

Screening and Diagnosing Cancer:

Pap Test

Screening and Diagnosing Cancer:

Magnetic Resonance Imaging

Prostate

Lung

Colon

Leukemia

Pancreas

Lung

Breast

Colon

Ovary

Uterine Corpus

Asymmetry

Border irregularity

Color

Diameter

Definition:

Cardiovascular Disease (CVD)

coronary heart disease

stroke

other cardiovascular diseases

hypertensive heart disease

inflammatory heart disease

rheumatic heart disease

Definition:

Atherosclerosis

Definition:

Diets high in saturated fat and trans fat are known to raise cholesterol levels

Send the body's blood-clotting system into high gear

Make blood more viscous

Increasing risk of heart attack or stroke

Definition:

Good cholesterol; removes cholesterol from artery walls

Serving as Protector

Definition:

Definition:

Race and Ethnicity

Heredity

Age

Gender

c-reactive protein

Homocysteine

Definition:

Heart Attack

a blockage of normal blood supply to an area in the heart

avoid tobacco

cut back on saturated fats

maintain healthy weight

exercise regularly

control diabetes and blood pressure

manage stress

Treating CVD:

Angioplasty

Definition:

Coronary By-Pass (CABG)

Statins:remove cholesterol aggregation from arteries. 

Fibrates:increase HDL levels

Bile acid sequestrants: reduce LDL levels

Vitamin B 3

Chest Pain, pain in shoulder, arm, jaw or back

Indigestion 

Shortness of breath

Sweating

Dizziness, nausea, anxiety and denial

Trouble sleeping

Pressure and burning instead of crushing

Anxiety and fatigue

Cold Sweat and dizziness

Shortness of breath

Numbness of face, arm, leg usually on one side of body

confusion, trouble speaking or understanding speech

trouble seeing out of both eyes

dizziness

severe headache