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HPW 180 Health and Wellness
Flashcards for TIU's course HPW 180
135
Anatomy
Undergraduate 1
09/23/2014

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Cards

Term
What is Sedentary Death Syndrome (SeDS)?
Definition
Death caused by a lack of regular physical activity
Term
Health
Definition
The state of complete well-being
Term
Life expectancy
Definition
The amount of years an individual is expected to live
Term
Out of ten Americans, how many will die of a chronic disease?
Definition
7/10
Term
Morbidity
Definition
Condition related to or caused by illness or disease
Term
Physical Activity
Definition
Bodily movement produced by skeletal muscles
Term
Exercise
Definition
Physical activity that requires planned, structured, and repetitive movement
Term
How many calories does moderate physical activity use per day? Per week?
Definition
150 per day; 1000 per week
Term
How often and for how long should one engage in moderate physical activity? What is the minimum amount of time one can engage in moderate physical activity?
Definition
30 minutes per day for 5 days per week; the 30 min can be broken down into 10 min sessions
Term
Pedometer
Definition
Device that counts footsteps
Term
Primordial prevention
Definition
Prevention of developing risk factors for a disease
Term
Wellness
Definition
The constant and deliberate effort to stay healthy and achieve the highest potential for well-being
Term
Physical Wellness
Definition
Good physical fitness and confidence in your personal ability to take care of health problems
Term
Emotional Wellness
Definition
The ability to understand your own feelings and achieve emotional stability
Term
Mental Wellness
Definition
A state in which your mind is engaged in lively interaction with the world around you
Term
Social Wellness
Definition
The ability to relate well to others
Term
Environmental Wellness
Definition
The capability to live in a clean and safe environment
Term
Ecosystem
Definition
Organisms and their interactions within an environment
Term
Occupational Wellness
Definition
The ability to perform your job well and effectively
Term
Spiritual Wellness
Definition
The sense that life is meaningful and with purpose; ethics, values, morals of an individual
Term
Vigorous Activity
Definition
Activity that required a MET level equal or greater then 6 METs (21 mL/kg/min)
[One MET is the energy expenditure at rest]
Term
Physical Fitness
Definition
The ability to meet the ordinary and possibly unusual demand of daily life without being overly fatigued
Term
Health-related fitness
Definition
Fitness programs used to improve and individual's overall health
Term
Hypokinetic diseases
Definition
Illness because of a lack of physical fitness
Term
Skill-related fitness
Definition
Fitness components important for success in skillful activities and athletics
Term
Health Fitness Standards
Definition
The lowest fitness requirements for maintaining good health
Term
Metabolic Profile
Definition
A measurement of plasma insulin, glucose, lipid, and lipoprotein levels to assess risk of cardiovascular disease and diabetes
Term
Cardiorespiratory endurance
Definition
The ability of the lungs, heart, and blood vessels to deliver adequate amounts of oxygen to the cells to meet the demands of physical activity
Term
Physical Fitness Standards
Definition
A fitness level that allows a person to sustain a moderate-to-vigorous physical activity without undue fatigue
Term
Bradycardia
Definition
Slower than normal heart rate
Term
Sphygmomanometer
Definition
The tool used to measure blood pressure
Term
Systolic Blood Pressure
Definition
BP when the heart is contracting (pumping blood out)
Term
Diastolic Blood Pressure
Definition
BP when the heart is relaxing (taking blood in)
Term
What is the standard for normal blood pressure?
Definition
120/80
Term
What are the six stages of the transtheorectical model of behavior modification?
Definition
1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance
6. Termination/Adoption
Term
Nutrition
Definition
Science of the relationship between foods and health
Term
Nutrient
Definition
Substances in food that provide energy, regulate metabolism, and help with growth/repair of body tissue
Term
Substrate
Definition
Substances acted upon by an enzyme
(carbohydrates, fats, etc.)
Term
Nutrient Density
Definition
The measure of nutrients and calories in a given food
Term
Calorie
Definition
The amount of heat energy required to raise the temperature of one gram of water one degree Centigrade; the measure of the energy value of food
Term
Carbohydrates
Definition
The main source of energy in our diet; nutrient that contains carbon, hydrogen, and oxygen
Term
Simple Carbohydrate
Definition
Carb with very little nutritive value, often referred to as "sugar"; divided into monosaccharides and disaccharides
Term
Monosaccharide
Definition
The simplest carb formed from five- or six- carbon skeletons; glucose, fructose, and galactose
Term
Adipose Tissue
Definition
Fat cells in the human body; how excess glucose is stored
Term
Disaccharides
Definition
Combination of two monosaccharides
Sucrose (glucose + fructose)
Lactose (glucose + galactose)
Maltose (glucose + glucose)
Term
Complex Carbohydrate
Definition
Carbs formed by three or more simple sugars; also called polysaccharides; starches, dextrin, and glycogen
Term
Glycogen
Definition
Form in which glucose is stored in the body, especially in the liver and muscle
Term
Dietary Fiber
Definition
Complex carb that is not digestible but necessary for digestion; two kinds are soluble and insoluble
Term
Fat
Definition
Nutrient made of long chains of carbon and hydrogen (and some oxygen and a glycerin component); also called lipids
Term
Saturated Fat (Saturated Fatty Acid)
Definition
Carbon atoms fully saturated with hydrogen; only single bonds; usually solid at room temperature
Term
Unsaturated Fat (Unsaturated Fatty Acid)
Definition
Carbon atoms not fully saturated with hydrogen; some double bonds; one double bond = monounsaturated, two (or more) double bonds = polyunsaturated; usually liquid at room temperature
Term
Trans Fatty Acid
Definition
Unsaturated fat that has had hydrogen added to force saturation through partial hydrogenation; no known health benefits
Term
Omega Fatty Acid
Definition
Omega-3: thought to lower blood cholesterol; found in fish, flax seed, and flaxseed oil

Omega-6: found in corn, sunflower oil, and processed food
Term
Lipoprotein
Definition
Combination of lipids and proteins; HDL, LDL, and VLDL; the "good" kind is HDL
Term
Sterol
Definition
A combination of a simple fat and a compound fat
Term
Protein
Definition
Nutrient consisting of amino acids; the substance used to build and repair body tissue
Term
Enzyme
Definition
Catalyst for chemical reactions in the body
Term
Amino Acid
Definition
Chemical compound that the body uses to build protein
Term
Vitamins
Definition
Organic nutrients needed for metabolism, growth, and development
Term
Mineral
Definition
Inorganic nutrients needed for normal body function
Term
What percentage of a male body is water? Female body?
Definition
Male: 61%
Female: 56%
Term
What does Vitamin E do?
Definition
Vit. E is an antioxidant that neutralizes free radicals
Term
What does Vitamin C do?
Definition
Vit. C is an antioxidant that help prevent infection
Term
What does Beta Carotene do?
Definition
Beta Carotene is an antioxidant that is a precursor to Vit. A
Term
Which vitamins are the water soluble vitamins? The fat soluble vitamins?
Definition
Water soluble: A, D, E, K
Fat soluble: B, C
Term
Phytonutrients
Definition
Compounds thought to fight cancer; found in fruits and vegetables
Term
Describe the Mediterranean diet
Definition
The Mediterranean diet focuses on olive oil, red wine, grains, legumes, vegetable and fruits, and limits meats, milk, fish, and cheese
Term
Antioxidants
Definition
Compounds that prevents oxygen leftover from energy production (free radicals) from combining with other substances or parts of the cell
Term
Oxygen Free Radicals
Definition
Unstable form of oxygen left over from metabolism that can attack and damage proteins and lipids
Term
Synergy
Definition
The result is greater than the sum of the parts
Term
Functional food
Definition
Food or ingredients that contain substances that provide a specific health benefit beyond basic nutrition
Term
Fortified food
Definition
Food that has had nutrients added that were either not present of were previously found in an insignificant amount
Term
Genetically Modified (GM) Food
Definition
Food whose DNA has been manipulated by adding genes that were not previously found to introduce a new trait or strengthen a current trait
Term
ATP
(Adenosine Triphosphate)
Definition
Chemical compound manufactured in the mitochondria of a cell that provides energy to cells in the body
Term
Lactic Acid
Definition
Byproduct of anaerobic (without oxygen) glycolysis (metabolism)
Term
Hyponatremia
Definition
Low sodium concentration in the blood
Term
Electrolytes
Definition
Substances that become ions in a solution and are needed for proper muscle function
(Sodium, potassium, chloride, calcium, magnesium, phosphate, and bicarbonate)
Term
Creatine
Definition
Organic compound found in meats and fish that combines with phosphate to form creatine phosphate; helps in energy production by breaking down ATP
Term
Creatine Phosphate (CP)
Definition
High-energy compound used to quickly synthesize ATP during short-term high-intensity activity
Term
How long can the body use the creatine phosphate (CP) system?
Definition
10 seconds
Term
How long can the body operate on the anaerobic (lactic acid) system?
Definition
180 seconds (2.5 minutes)
Term
When does the body use the aerobic system as opposed to the CP or anaerobic system for energy production?
Definition
During long-duration activity
Term
Osteoporosis
Definition
"Porous bones"; a condition in which the bones are soft and deteriorated; more common in women than men
Term
What can prevent osteoporosis?
Definition
Dairy consumption and life long weight-bearing activities
Term
Hemoglobin
Definition
Protein-iron compound found in red blood cells that transports oxygen
Term
Ferritin
Definition
Iron stored in the body
Term
What pulse is found at the wrist? The neck?
Definition
Wrist: radial pulse
Neck: carotid pulse
Term
What percent of a male body is essential fat? The female body?
Definition
Male: 3% Female: 12%
Term
Body Mass Index (BMI)
Definition
The scale that incorporates height and weight to determine thinness and excessive fatness
Term
Android Obesity
Definition
Fat around the trunk (stomach area)
Term
Gynoid Obesity
Definition
Fat around the hips and thighs
Term
What BMI is classified as underweight? Normal? Overweight? Obese?
Definition
Underweight: Below 18.5
Normal: 18.5-25
Overweight: 25-30
Obese: over 30
Term
Visceral Fat
Definition
Fat stored in and near internal organs
Term
Glycemic Index
Definition
A measure that is used to rate the plasma glucose response of carbohydrate-containing foods
Term
Glycogen
Definition
The form that carbs are stored in the body in the liver and muscles
Term
What defines a very low calorie diet?
Definition
Intake of less than 800 cal/day
Term
Basal Metabolic Rate (BMR)
Definition
The lowest level of oxygen consumption and energy requirement necessary to sustain life
Term
Cellulite
Definition
Fat deposits that bulge out; caused by herniation of subcutaneous fat within fibrous connective tissue
Term
Spot reducing
Definition
False theory that exercising a specific part of the body will result in significant fat reduction in that area
Term
Alveoli
Definition
Air sacs in the kings where oxygen is taken up and carbon dioxide is released from the blood
Term
Hypokinetic Disease
Definition
Chronic ailments as a result of a lack of physical inactivity
Term
Oxygen Uptake (VO2)
Definition
Amount of oxygen a person uses
Term
Aerobic
Definition
Exercise that requires oxygen to produce ATP
Term
Anaerobic
Definition
Exercise that does not require oxygen to produce necessary energy
Term
Maximal Oxygen Uptake (VO2max)
Definition
Maximum amount of oxygen the body is able to utilize per minute of physical activity; expressed in milliliters per kilogram per minute (mL/kg/min); indicates cardiorespiratory fitness
Term
Cardiac Output
Definition
Amount of blood pumped by the heart in one minute
Term
Stroke Volume
Definition
Amount of blood pumped by the heart in one beat
Term
Mitochondria
Definition
Organelle within a cell where ATP is produced and energy transformation takes place
Term
Capillaries
Definition
Smalles blood vessels
Term
Vigorous exercise
Definition
Cardiorespiratory exercise that requires and intensity at approximately 70 percent capacity
Term
Intensity of exercise
Definition
How hard a person has to exercise to maintain or improve fitness
Term
Heart rate reserve
Definition
The difference between maximal heart rate and resting heart rate
Term
Cardiorespiratory training zone
Definition
Recommended training and intensity range, in terms of exercise heart rate, to obtain adequate cardiorespiratory endurance development
Term
Mode of exercise
Definition
Form or type of exercise
Term
Warm-up
Definition
Starting a workout slowly
Term
Cool-down
Definition
Tapering off and exercise session slowly
Term
Anaerobic Threshold
Definition
The highest percentage of the VO2max at which and individual can exercise for an extended time without accumulating significant amounts of lactic acid
Term
Sarcopenia
Definition
Age-related loss of lean body mass, strength, and function
Term
Metabolism
Definition
All energy and material transformations that occur within living cells
Term
Hypertrophy
Definition
Increase in the size of a cell
Term
Atrophy
Definition
Decrease in the size of a cell
Term
Resting Metabolism
Definition
Amount of energy (expressed in mL of oxygen per min or total calories per day) and individual requires during resting conditions to sustain bodily function
Term
Anabolic Steroids
Definition
Synthetic versions of the male sex hormone testosterone taken to promote muscle growth and hypertrophy
Term
Muscular Strength
Definition
The ability to exert a maximum force against a resistance
Term
Muscular endurance
Definition
The ability of a muscle to exert sub maximal force repeatedly over time
Term
One Repetition Maximum (1RM)
Definition
The maximum amount of resistance an individual is able to lift in a single effort
Term
Motor Neurons
Definition
Nerves connecting the central nervous system to the muscle
Term
Motor Unit
Definition
The combination of a motor neuron and attached muscle fibers
Term
Slow-twitch fibers
Definition
Muscle fibers with greater aerobic potential and slow speed of contraction
Term
Fast-twitch fibers
Definition
Muscle fibers with greater anaerobic potential and fast speed of contraction
Term
Overload principle
Definition
Training concept that the demands placed on the system must be increased systematically and progressively over time to cause physiological adaptation
Term
Specificity of training
Definition
Principle that training must be done with specific muscles that the person is trying to develop
Term
Volume (in strength training)
Definition
The sum of all repetitions performed multiplied by the resistance used during a training session
Term
Periodization
Definition
A training approach that divided the season into cycles using systematic variation in intensity and volume of training to enhance fitness and performance
Term
Overtraining
Definition
Increased fatigue, decrease performance, persistent muscle soreness, mood disturbances, and feelings of a "burnout" as a result of excessive physical training
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